It is an amazing feeling to get to the starting line of a race. The distance doesn't matter. You got up that morning, ate a good breakfast (hopefully, lol), got your race gear on, got your hair right, got your pre-workout and hydration pack (if needed), and when you left your house there is NEVER any doubt that you will cross that finish line!!
Unfortunately we don't take that same focus and determination with our own personal success. It happens challenge after challenge. MANY people sign up and tell me that they are ready and that their time is now...only to give up before the end. They make many excuses which they deem justifiable and surround themselves with people that will accept their excuses and validate their decision to quit.
On Monday, 10/24 our fall fit for photos fitness challenge begins and the first challenge is: IF YOU SIGNED UP...FINISH IT!! This challenge will be based on performance. The testing booklet, with times/reps, is in the cubbies at RBF and there are posters of each level test hanging on the wall. No special classes (besides a workshop and the testing days) for this challenge. It's up to YOU to give your all in class and practice what you need work on (pull ups,push ups, etc). This challenge is about you pushing yourself to pass as many tests as possible in the 6 weeks and beyond. The tests will show you exactly how far you have come in your overall strength and endurance. Can you get to level 7? Maybe not in 6 weeks if you're just starting out but you can if you DON'T QUIT!!
That's the biggest excuse that I hear when talking to people about living healthier lifestyles..."I just don't have the time!" My question is why do we find the time and money to do UNHEALTHY things (concerts, night's out, smoking, drinking, fast food, etc.). One answer I get is that "you have to live life" and that is such a shallow answer. You can live life just fine without poisoning your body constantly. That's what it is...Poison.
I like to indulge just like anyone else but it's about balance. It's about the WILL to succeed at your goal. But rather than grind with the same 24 hours that successful people are given, people are choosing to take the easy way out and make time the scapegoat for their lack of effort or desire to succeed.
If you struggle with time management, instead of making excuses about how "busy" you are, take the time write out everything that you do each day for entire week and I guarantee that you will find usable time. Once you find it, schedule your days according to your goals and fit your wants in around your goals, not the other way around.
Self assessment is a tough pill to swallow at times but it's necessary to have success and reach your goals. Will you take the challenge of writing out EVERY thing that you do each day for a week?
I have been reading The Perfect Day Formula by Craig Ballantyne and in it he asks the question "what are the rules for your life?". As I thought about how I would answer that question many different things popped into my mind. We have rules for our kids, our class rooms, our jobs, our employees, but do we have rules the WE live by.
For those of you that are on weight loss/fitness journeys and you find yourself having very good months and then falling off over and over stop and ask yourself that question. What is my rule for waking up? What is my rule for water consumption? What is my rule for exercise? What is my rule for meal prep? What is my rule for self improvement? It's very eye opening how we want to hold others accountable but we don't have rules in place that WE must follow to keep ourselves accountable.
I've never been a schedule person but I want to take my life and business to the next level so my rules need to change. Starting today I will be planning my day and setting rules for my life. I will be more organized, I will be better with money, I will be better helping with house work, I will be responding to emails and phone calls more timely, and I will be better at paying off our household debts. It's time to set rules and MANAGE my time instead of making excuses for not having enough.
What rules can you add to your life to help ease stress and better manage your time?
I'm sitting here in the Chicago Midway Airport (layover from Vegas) reflecting on yet another amazing weekend! This time Kelli got to experience it with me which made everything that much better!
As we arrived in Vegas we were very tired from a long day of flying with 2 layovers! We get to our hotel/resort/casino and then headed out to explore. After taking in the sights of the strip we crashed for the night. The next morning we were off to the Red Rock Canyon to hike in the Mojave Desert! This was a huge moment for me as everyone knows my fear of snakes and the mojave is loaded with venemous snakes so simply being there was very nerve wracking for me. 5 hours, 6 miles, and lots of elevation later I survived!! It was definitely one of the highlights of the weekend. The canyon is beautiful and we will definitely return there.
Fast forward to Saturday and the conference begins. We got to receive some awesome information from some great people! All different walks of life but with the same purpose...to better themselves while helping others become better. One speaker in particular hit the nail on the head for me. Ryan Ketchum, owner of Fitness Revolution, said "Don't compromise your values." His entire presentation was amazing but that one sentence is key to long term success at anything. Your journey will only go as far as your values are strong.
Look at your fitness journey. If you are struggling to stay on track, you don't need a new gym, trainer, or routine. You need to take a long and hard look at your values. How high are they? You don't have a problem waking up early, your value system isn't that strong. You are hitting snooze because you don't value yourself enough to get out of bed and begin planning your day. The strength of your values will guide your actions. If you are struggling on the weekends it's because you value "fun" more than results.
To have success in your journey you must define your values and then HOLD YOURSELF to that standard. Vegans will not consume animal products, fitness competitors will stick to their prep plan, elite athletes will never miss a training session, and everyday people with a strong value system will not stray from their goals!
Please Share if you know someone who can benefit from this post :-)
Kelli and I are preparing to head out to Vegas where I get to cross a goal item off of my list..giving a 60 minute presentation to 100 fitness professionals at the Fitranx World Conference!! My topic will be: Becoming who you were meant to be. It's going to be a powerful presentation and I wanted to share a little with you before we head out.
Many of you say that you "fall off" on the weekends or that the "problem" is the weekend. Let's have some real talk here, if you are falling off...the problem is YOU. You are in control of every decision you make. NO ONE can make you do something that will take you off track unless you allow them to. If you are falling off then your purpose is not strong enough, your why is not deep enough, and your dedication is lacking. True success will come when we stop blaming "the weekend" and point the fingers at ourselves.
Walk over to the mirror, look yourself in the eyes, and make the commitment to stick to your plan. Now close your eyes and visualize the lifestyle that you want, the body that you want, the race results that you want, how proud your husband/wife will be of you, how inspired your children will be as you are grinding while others are playing. How does visualizing that result make your feel? Use that feeling to inspire you to make the right decisions!
If you actually do the above steps post in the comments with your commitment for this weekend. Already made plans? Awesome thing, you can go out and have an amazing time without over indulging or drinking too much. It can be done.
How bad do you want it? What are you WILLING to sacrifice to get it.
Have a great weekend :-)
Early Bird Pricing ends today for the Fall 6 Week Fit for Photos Challenge! Price will increase by $20 as of 10/11, register asap:
This challenge will be based on what you are capable of. Each Level of the Fitranx tests will show you what you can accomplish in regards to strength in all of the major muscle groups in the body and it will test your endurance as you bounce between various "conditioning" exercises with minimal rest in between.
Testing Days will be scheduled in mindbody for levels 1 and 2. Levels 3 and higher you will be invited by me personally to take the test. Successful tests must have 100% adherence to form and time standards with absolutely no modifications. This is a true test of your ability.
As you advance through the levels you will notice that your clothes will be fitting better, you may be breathing easier, your muscles will be getting more toned, and you will be "craving" the workouts even more.
If you are brand new your goal is to pass the level 1 test within 30 days, and level 2 by the end of the weeks. If you are working towards a higher level see me to get tips on how to train in your spare time for test day success :-)
Register NOW before the price goes up!
You deserve it...what ever it is that you want YOU DESERVE IT!
We hear all of the time to "be grateful for what you have" and that is very true but that shouldn't stop you from pursuing what you really want. It's not selfish to chase your dreams, it's not selfish to have goals, and it's not selfish to work hard to accomplish what you truly desire. We are put on this earth to accomplish great things but as the years go by we are constantly bombarded by the mainstream as to what our lives should look like and what we should be doing by each age in our life. We miss the part that it is OUR life. Not anyone else's.
Discover what your true passion is and GO AFTER IT. It's not too late, you are not too old, it's not too expensive, and the time is now. Don't use your kids as excuses, use them as motivation and show them that hard work pays off. You only have one life so choose to live it the way that you want. Yes it will be tough, yes it will cost money and time, yes there will be obstacles in your way, but the most resilient beings on earth are HUMAN BEINGS!! We can accomplish anything, we can overcome anything, and can reap great benefits by reaching our goals and inspiring others to do the same :-)
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We are assembling a team for the Spartan Sprint at Fenway park on November 12 and 13. As I'm gathering my thoughts on today's topic it brought me back to a post I wrote in 2013. There are a lot of hidden victories and joy that come with completing one of these challenges. People face fears, face exhaustion, battle through injuries/cuts/scrapes/bruises and show you what you are truly capable of. There are many tests of endurance out there (triathlons, 1/2 and full marathons, long swims, etc) but I love the different elements that one can face and conquer during on Obstacle Course Race (OCR).
See my words from 2013 below:
To me, adventure races are not just a stupid event where people get covered in mud and drink beer after. For many, that’s all that they are and to each his own. To me, they offer a chance for me to learn more about myself, about my drive, about my determination, about my perserverence, and to learn the same about my team. After completing one of these races, it makes petty challenges in everyday life seem not-so-challenging! How can you complain about doing yard work after carrying a 50 pound sandbag up a 100 meter hill with a 70 degree incline after running 2 miles while soaking wet and dirty? <— major run on sentence there, lol. The races teach me that the stresses of life are really not that bad.
They teach me that I am stronger than I think I am. At my first Spartan Sprint last August, I went into it very cocky after a strong showing at the Warrior Dash the month before…WOW was I humbled! That race almost broke me and it wasn’t even 4 miles. But I got through it and it showed me not to be complacent on where I am physically. It was a huge lesson on perserverance as I acutally contemplating quitting about halfway through (my ego talked me out of it!). I decided to catch my breath, keep moving forward, and keep marching on regardless of the next horrible obstacle in my path. At the time, it was my most cherished medal! I definitely earned that one.
These races are the ultimate team building event! I love seeing my members out of breath yet refusing to quit! I love to see the determination on their faces as they hoist themselves over walls without regard to their fear of heights, crawling through tunnels despite claustrophobia, and helping and motivating eachother . I love seeing how proud they are upon crossing the finish line, covered in mud with scratches and bruises. I love how immediately after the race we are already discussing what’s next! I’m very honored to be the Fitness Coach to a bunch of people just as crazy as I am
So my question to you is this: How do you challenge yourself? If you’ve never done an adventure race I definitely recommend that you try one. You will learn something about yourself. You will stop put limitations on your ability, you will learn to trust people (even complete strangers will help you when you need it), and it will definitely stimulate your sense of adventure!
So how does this translate into everyday life? Are there things that you want to accomplish but are holding back on making that first step? When you complete an adventure race/half marathon/marathon, you are subconsciously telling yourself that you can do ANYTHING!! When you start a race you are fully determined to make it to that finish...imagine what will happen if you tackle your personal and professional goals in the same manner.
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I've posted many times about this topic yet it's one of the things I hear the most when people stray from their fitness program: "I just don't have the motivation!"
What that really means is that the will to succeed is lacking and calling it motivation is a good scapegoat. This isn't about being mean, to reach one's goal the first step is to be honest with yourself. If you are not sticking to the action plan that you made, to reach a goal that you set, then it means that reaching that goal is not important to you. Motivation is defined as:
In literature, “motivation” is defined as a reason behind a character’s specific action or behavior. This type of behavior is characterized by the character’s own consent and willingness to do something.
That second sentence nails it: "the character's own consent and willingness to do something" We are all human and have those days where we don't want to do it. That's when you have to get to the core of why you set the goal in the first. Ask yourself how will reaching that goal make me feel? How will it enhance my life? Who can I inspire to reach their goals as I'm reaching for mine? When you find yourself having a down moment, ask yourself those questions and remind yourself that only you can make things happen for you. If you are focused and your purpose is strong then motivation will never be an issue for you. Surround yourself with others that reaching for or already have what you are striving for. Be around positive people and steer clear of negativity.
See your goal, see the finished product. Close your eyes and visualize it, not get off your phone or PC and GO MAKE IT HAPPEN!!!
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One of the biggest things I hear from prospective clients and some current members is "how do I keep myself motivated?" It's not about what type of music is playing, what day of the week it is, who is training beside you or who you are eating with, etc. There is no external factor that can be your driving force. Its' your WHY!!
When you are setting goals whether it's to lose weight, get stronger, run faster, lift with better form, or anything else there is a reason why you set that goal. Really define what that why is. Once you get to the core why that goal is important to you and you repeat it over and over and over, then you will begin to make the right choices to make it happen! Your why only has to mean something to YOU! You can't do it for anyone else, they don't live in your body. You have to close your eyes and visualize the moment when your goal is achieved and how it will make you feel! Use that moment as your driving forced and make that goal a reality :-)