Posts tagged accountability

Too Much Information (TMI)

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There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.

 

Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.

 

Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.

 

Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.

 

The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.

 

Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.

 

You can join here -->Lean and Clean Challenge

 

The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!

2017 Lean and Clean Challenge

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“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn

“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell

If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.

That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.

It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.

Here is what is included:

-Weekly Check-Ins/Progress Tracking to keep you accountable

-Clean Eating Guide (everything you need to know)

-Meal Mapping Template (teaches you how to create healthy meals)

-Ultimate Shake Guide

-Ultimate Breakfast Guide

-Bulk Cooking Guide (great for busy people)

-Facebook Challenges

-Movement Challenges

-Meal Portion Guide

-Access to a free app so all the info can come straight to your phone

-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability

-Pinterest recipe page

 

I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!

The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.

Reserve your spot here -->Lean and Clean

PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.

Make the world a better place

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One of the best ways to rid yourself of negativity is to create something positive yourself. Here is your challenge this week.

 

Do something for someone who has no hope of paying you back.

 

If you have ever done something like this before, you know you get back so much more than what you give. It is hard to have negative thoughts when you are focused on helping others.

 

Kind of like it is impossible not to smile while you are skipping. Try it some time, it's scientifically proven.

 

Mental floss offers 7 reason why you should help others. They are:

 

1. It helps you live longer

2. It is contagious (think of when someone pays for your order at a drive thru)

3. Makes us happy

4. Some studies show it helps with chronic pain

5. Lowers blood pressure

6. Promotes positive behavior in teens

7. Gives us a sense of purpose and and satisfaction

 

My job is to keep you accountable. So let me know what you decide to do this week and I will share whatever I end up doing as well. I guarantee this will work.

Your best year yet by doing things you aren’t qualified for

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Are you a planner? Do you have to have all your ducks in a row before you do anything?

 

I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.

 

There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.

 

It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.

 

I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”

 

I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”

 

-Do not be afraid to do your first 5K because you don’t think you are ready.

-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.

-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.

 

Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.

 

This is the year and now is the time. Take that first step towards change and just keep stepping.

 

Happy 2017 to you!

Before you make those resolutions…

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funny-pictures-new-year-resolutions  

It is almost time. The time of year when we MUST change everything in our lives in ONE day!

 

I love resolutions. I love goal setting. I really love writing down goals to accomplish, but what is going to make this year any different from last year?

Momentum

Let em explain. I've seen a lot of people searching for their word of the year. If I had one it would be momentum.

I think momentum is absolutely crucial to your success. So I am going to give you some advice that is probably counterintuitive to what most people will do.

Start with your strengths.

If you hate exercise, don't start there even if the rest of the world goes to the gym in January. If you hate eating healthy, don't start there even if the rest of the world is producing a broccoli shortage. Pick something that you are already pretty good at and go all in.

If you have already been exercising a little bit, it is time to pick it up! No pun intended. Lift heavier, go further, go faster. Do that race you are nervous about attempting, try that class you've always wanted to try, pick up a new active hobby. Cross train in other areas to improve performance and increase results.

If you already eat fairly healthy, it is time to dial it in!

The goal is to increase your confidence. What happens when you work on your weaknesses? You feel incompetent, that everybody else makes it look so easy, and you feel like a failure.

But when you are working in an area you already have competence, you can really grow your confidence and that will produce momentum.

You can use that momentum to delve into the other areas that you want to work on. It will work better than the quitting smoking, getting a new job, working out 7 days a weeks, and eating a complete Paleo Slow Carb Mediterranean Diet all year game plan.

Doing things the way you have always done will get you the same things that you did not want. Try something different and see what you are truly capable of.

Goliath, Marshmallows, and Reaching Your Goals

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Goliath

There is a hallway at my church where all the kid’s classrooms are. The walls are all painted with famous stories and people from the Bible.

One year my wife and I were leading a Sunday school class and I had a brilliant idea involving marshmallows and a painting of Goliath.

You have probably heard the story in the Bible about David and Goliath. Where tiny David killed the fearsome giant Goliath by flinging a smooth stone into Goliath’s forehead.

I thought it would be pretty awesome to have the kids act like David and try to throw their marshmallows into Goliath’s forehead. They loved it! There was just one problem.

There’s always that one kid.

One kid had apparently been licking his marshmallow while he waited in line. Then when it was his turn he ran up and dunked Goliath in the forehead like he was Lebron James. You would be amazed at how quickly a marshmallow sticks to a painting of Goliath and it would not come off!

Goliath had marshmallow residue on him for weeks! Every time I walk by that painting I am reminded of that day. It also reminds me of the kids’ laughter, enthusiasm, and zest for life that day. It is also a reminder that there are kids that look up to me and I need to be a good example. Every time I see that guy it is a great reminder.

You can set up visual reminders for yourself too. Print off a favorite quote of yours, a picture of the finish line at a race you are training for, a picture of your kids. Think of something that: positively motivates you to be healthier; keep proper nutrition and exercise a priority; and is deeply meaningful to you.

I have no idea how to use semicolons, but I throw them out there occasionally to keep that button on my keyboard from getting rusty. I’m a rebel like that.

Hope you have a very Merry Christmas, thank you for being a reader!

10 Steps To Fat Loss Success (Part 2)

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 success

Continuing with the 10 Steps To Fat Loss Success today with Steps 6-10. In case you missed Steps 1-5, you can check them out here --->Part 1

 

6. Move more, sit less

 

Energy is a weird thing. You have to have the energy to at least get out and move a little bit, but then that little bit of moving can give you back more energy than you had before. You just need to start.

More and more studies are showing that sitting is worse than smoking and can actually undo all of the exercise you have been doing. Get up at the very least, once and hour and walk around a little bit.

 

7. Do you even lift bro?

Strength training is the fountain of youth. It can be weights, bands, bodyweight, milk jugs, or whatever you have that provides resistance but you need to get strong and stay strong.

You will build muscle, which will help you get rid of fat, which will make you more mobile, which will make you have better quality of life. Everything gets better when you get stronger.

 

8. Never settle

You have to continue to challenge yourself. The workout you did 6 months ago does not get you the results it did then. You need to always try to get more reps, more distance, more weight, etc... in everything that you do if you want to keep getting results.

 

9. H2O you didn't!

Just picture me saying this one really sassy like and you will get the full impact of what I named this step. I have talked about the importance of water a lot lately because it is that important.

Try getting up and drinking a tall glass Magical 3F Water every morning for a week and see if you notice any changes.

 

success10. Eliminate the negative self talk

I have an experiment for you. Start talking about or thinking about someone you have not seen in awhile. An old roommate, a friend you haven't see in awhile something like that. More times than not, you will hear from that person within the next week.

It's crazy! But it works. It's called the Law of Attraction. Some people call it a self fulfilling prophesy.

Whatever you call it, you want to avoid negative thoughts about yourself. Constantly calling yourself fat, old, tired, and other insults does you absolutely no good. On the other hand, it actually cements those thoughts in your head and bleeds over into your behaviors.

Instead, do the opposite. Work on constantly encouraging and inspiring yourself. Get around people who do the same. Words have power, let them work to your advantage.

 

Where do you need to start? Pick one you can start making a habit today. Hope you found this list helpful.

Gratitude

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level-of-gratitude

Happy National Gratitude Month! We’ve all heard the word, but do you ever stop and think about what gratitude means? Here is the fancy definition according to Google:

 

Gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.

 

I was just thinking about this concept the other day. My body was feeling pretty beat up, I was tired, and didn’t really feel like going to my jiujitsu class. Then it hit me how truly lucky I am.

 

There are thousands of people who trade places with me in a second.

 

I think about people in constant agony, morbidly obese, paralyzed, fighting cancer, or any number of diseases and conditions that keep them from exercising. Sometimes I forget how truly blessed I am.

 

How about you? Do you ever stop and think about how good you actually have it?

 

We all have things that could hold us back, that does not make us unique. What makes you unique is how you press on any way.

 

Take 5 minutes today to show appreciation for and to return kindness to your body. What will be your motivation to leave your excuses behind and move forward, despite all the reasons you have not to?

6 Steps To “Think and Grow Thin”

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Napoleon-Hill

Napoleon Hill is probably the third most famous Napoleon, behind only Bonaparte and Dynamite. Napoleon Hill is best known for his book “Think and Grow Rich”.

 

Included in the book are his six steps for turning your desire for money into actual money. In reading it, I couldn’t help but notice it is also the perfect plan for weight loss .

 

Like many things, the mental side of weight loss is often the hardest part. I just changed Hill’s money part into a weight loss goal setting plan.

 

Try these 6 steps to get your mind right, get a game plan, and to increase your chances for success:

 

First. Fix in your mind the exact amount of weight you desire to lose. It is not sufficient merely to say “I want to lose weight." Be definite as to the amount.

 

Second. Determine exactly what you intend to give in return for the weight loss you desire. (There is no such reality as “something for nothing.")

 

Third. Establish a definite date when you intend to lose the weight you desire.

 

Fourth. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.

 

Fifth. Write out a clear, concise statement of the amount of weight you intend to lose, name the time limit for its acquisition, state what you intend to give in return for the weight loss, and describe clearly the plan through which you intend to lose it.

 

Sixth. Read your written statement aloud, twice daily, once just before retiring at night, and once after arising in the morning. AS YOU READ, SEE AND FEEL AND BELIEVE YOURSELF ALREADY HAVING LOST THE WEIGHT.

 

You can tell this book was written in 1937, but the principles still stand true today. There is tremendous power in following the steps that he laid out. Give them a try and I guarantee you will get results.

Be a Frog Eater

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Be-A-Frog-Eater

Let's say you have to eat a live frog. It's the only thing you have to do all day, but you HAVE to do it.

 

What type of person are you?

 

Would you sit around all day staring at the frog knowing you have to eat it some time, but you keep putting it off. No matter what you did all day, it would be in the back of your mind that you have to eat Kermit's brother.

 

Or would you wake up, stretch, and go scarf down that frog ASAP? Sure it was not an ideal way to start your day, but it's done!

 

Brian Tracy wrote a book about time management called Eat that Frog! In the book, the "frog" was your most important task of the day. I'm slightly biased, but I consider exercising the most important part of the day.

 

Time management is really important to exercise too. You need to prioritize your day to make sure you can fit it into your schedule. If you have more than one frog, eat the ugliest one (the most important one) first.

 

Have you ever had good intentions of starting an exercise program and tried to do it after you did everything else (packing lunches, getting kids to school, going to work, picking kids up, making dinner, etc...)? There is no time and energy left after all that! If something is really important to you, do it before something or someone interferes.

 

If you are having trouble fitting your workouts in, here is your homework. Schedule it into your day just like you would a meeting at work. Block off that time in your calendar, set reminders on your phone, whatever it takes!

 

Take charge of your schedule before someone else does. Be a frog eater.

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