Posts tagged goal setting
Most of these posts I write are lessons I am trying to teach myself and I think others could benefit from. Today’s post is no different.
I have two examples of how hidden calories can become a problem. The first one is one I did to myself, the second was one that I did to my wife.
Both of them involve... peanut butter.
Did that sound really dramatic? I hope so.
I noticed this week that I have a habit that could be dangerous if I was trying to cut down on my caloric intake. Every time I make my son a peanut butter sandwich I give myself a bite of peanut butter for the effort. That can add up considering that 2 tablespoons of peanut butter is 200 calories.
I also make my wife protein shakes on a regular basis. She asked me how much peanut butter I used and I realized it was way more than she does when she makes her own.
Maybe an added 100-150 calories here and there does not sound like a big deal, but it can add up. Especially if you do it consistently over time. An extra 150 calories per day would lead to a 15.6 pound weight gain in a year.
Three things to learn from my mistakes.
First, is to watch out for the BLTs. The Bites, Licks, and Tastes that you put into your body. All the little bites you take when cooking, licking spoons, and other taste tests you do count.
Second, is that it matters who prepares your food. That is why it is crucial to prepare your food as often as you can. Restaurants do not have your waistline in mind when they prepare your food. Their main mission is taste, so calories can pile up pretty quick.
Third, is that small changes can work for you or against you. I mentioned above about how they can work against you. But those same pounds you put on, can be taken off by eliminating 150 calories/day. You could eat 150 calories less, burn 150 off, or a do a combo of the two.
PS- Peanut butter is still delicious, I regret nothing.
Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.
If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.
Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?
It could be several different reasons why things did not work out. No pun intended.
Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.
Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.
The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.
Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.
Bill McCartney was a football coach for the Colorado Buffalos from 1982-1994. He had many great moments as a coach, including winning national Coach of the Year awards 3 times.
I want to tell you about one specific story about him in particular though. One year they were about to play a powerhouse Nebraska team that everyone was predicting would destroy his Colorado team.
He knew he had to come up with something extraordinary to get his team to beat the more talented team. He called all of his players in and told them to do one thing. The players were asked to call a loved one or friend and tell them to watch the game on Saturday because they were playing specifically for that person.
Each person called their mom, grandmother, father, etc... and told them the plan. What happened next was something out of a movie. The underdog, but overachieving Colorado team upset the powerful Nebraska team.
After the game, each player signed a football with the score on it and sent it to the person they had dedicated the game to. I love stuff like that!
Cool story, but what does it have to do with you? I want you to try something similar. I want you to pick out a big goal of yours (run your first 5K, lose 50 pounds, get off your medications, etc...), then I want you to tell someone, “I'm doing this for you.”
Maybe it is your spouse or your child you want to do this for. Pick out a person that means the world to you and would really love to see you reach your goal.
One of my clients did this to quit smoking. She told her daughter, “I’m going to quit smoking because I want to watch your grandkids grow up.” She was able to quit smoking.
You will work so much harder when it is not just about you. Working for something bigger than yourself is just the extra push some people need to reach their goals. Plus it adds an extra degree of accountability.
This may sound corny but I am telling you it will work. It makes the other person feel great that you mean that much to them and will keep you motivated to keep going.
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.
You have probably heard the term cornerstone before, but have you ever thought about what it meant? The cornerstone is the first stone put in during construction. It is vitally important because every other stone will be placed according to where the cornerstone is put in.
When you place the cornerstone correctly, everything else falls into place.
There is a cornerstone for your health and fitness goals and it is also vitally important. For your health and fitness goals, your cornerstone is your Why.
Why do you want to reach your goals?
It is a critical question that drives everything you do. Simon Sinek did an excellent TED Talk about the finding your Why and using the Golden Circle. First you figure out your Why, that will lead to your How, and then eventually to your what.
“I want to lose 10 pounds is not enough.” Will that get you up in the morning to go to your workout when you are sore, tired, and just plain don’t feel like it? Will it help you prep and cook your meals instead of going through the drive thru when your life gets hectic?
My challenge to you is to find that cornerstone Why, write it down, and look at it every day. Make several copies and put them on your computer, your mirror, your fridge, and in your car so you see them multiple times a day.
Here is a compelling Why that led to success. Jim was a client who would come in and train for a few weeks, then disappear for a few weeks. This pattern kept up for a few months until one day he came in and paid for a year of sessions up front (a big amount of money).
When he was asked what was going to be different this time, his answer gave me chills. He said, “I just turned 49, my dad died when he was 50 years old. There is no way I am going to do that to my kids.” Jim completely changed his life and the lives of his kids in that year he committed to.
What changed? Just one thing, his Why.
Find that cornerstone and let it guide everything else into place.
I took this picture while I was out walking the other day. My wife still makes fun of me every time we drive by this if you need a little foreshadowing.
I had driven by this particular spot hundreds of times in my life. One morning I woke up and said to myself, "Self, we are going to run up that mountain today. Right up those convenient trails made by the telephone lines."
So I drove my happy, little self to that church you see in the picture, parked my truck, and prepared for glory.
I was so excited! Had the little adrenaline surge you get before something awesome happens.
Then everything proceeded to not be so awesome.
What looks like a clear path to greatness from the street is in fact a bramble/thorn filled hell patch of sharp things, rocks, holes, overgrown brush, and other things that people in shorts should avoid.
I was still bound and determined to make something happen though. After an hour of struggling, I decided to tuck my tail and go home. Bad times.
There is a lesson here:
Set lofty goals, but have a smart plan to achieve them.
I nailed the lofty goal part, but had zero planning to go with it. Does that sound like how your New Year's Resolutions have gone in the past? Goals of exercising daily, eating Paleo meally (just go with it), and losing 50 pounds monthly.
If you are ready to reach your goals, our team at Adventure Boot Camp can help you achieve them. We have 2 slots left for the Black Friday Special I sent out on Wednesday.
The deal is if you commit to the Inner Circle for 1 year, you can get a month of unlimited sessions in January 2016 for $1. The deal is good for any location and time. Save money, reach your goals, and have fun along the way.
Be our next success story!
All my life I had thought of carrot cake as a subpar dessert choice. Why would you eat that, when brownies are an option?
My world was changed after I tried Publix carrot cake. It was unreal how good it was!
Our classes are like that for a lot of people. They've tried other classes, even other boot camps, but thought it just wasn't the right fit.
When they finally came and experienced what we do in our classes, they were blown away. Offering 3 options for every exercise (low impact, regular, and a way to make it harder, encouraging without belittling, making exercise fun, treating people like family, building a community of people who lift each other up, etc... are just a few of the things that set us apart from how other people do things.
There is an exercise program out there that works best for you. Human bodies were meant to move! That is why you feel so good after a workout, even if it seemed rough during the workout.
Another year starts tomorrow. Don't just set goals this year, have an action plan of how to accomplish those goals too.
A big part of your success in reaching your fitness goals is finding the plan that works best for YOU. If you were miserable doing the gym workout of treadmills and machines last year, you will be just as miserable this year. Find something that you could see yourself doing long term, not just for January.
If you are looking for something different, effective, and fun then consider giving Huntsville Adventure Boot Camp a try. We are the Publix carrot cake of fitness.
I heard a sermon a few weeks ago at my church on how to shoot free throws in basketball. You have to know my church to know that this is not all that unusual. The pastor said the two main things you need to have to make a free throw are focus and follow through. I would say that is true with reaching your health and fitness goals. How many times have you said "That is it, I am going to (insert life changing behavior here), starting today!" You were absolutely convinced you were about to make that change. That day any way. Then as the days wore on, you slowly but surely slipped back into bad habits. What happened? You definitely had the focus, but the follow through fell through. It's ok, it happens to the best of us. I saw the movie Bagger Vance a few years ago and I was bound and determined I was going to become an awesome golfer. Yeah that lasted about 4 weeks. I just couldn't follow through. The main things that held me back from following through were: not having a coach, not having a compelling reason, and not enough time. Think about what held you back from reaching your fitness goal? It was probably something similar to my list wasn't it? Most people that play golf will tell you that the first thing you need to do is hire someone to teach you how to swing the golf club. This way you don't have to unlearn a bunch of bad habits when you learn to do it the right way the first time. You will get much quicker results and avoid frustration. I would recommend you get a trainer for the same reason. You know what my "compelling" reason was to become a golfer? I thought it would be cool. Boom, that will get you jumping out of the bed ready to take on the day won't it! Not so much. My reason did not mean that much to me, so neither did my commitment to the goal. "It would be nice to run a 5K" "I would like to lose 5 pounds" Those goals are ok, but will they get you through the hard, frustrating times that are sure to come? Will it make you go for a run, when you have absolutely no energy and it's the last thing you want to do? Will it motivate you to change the way you eat, even when others around you are eating junk? Find that compelling reason and it will drag you kicking and screaming towards your goal. I'm busy man I don't have to time to do this! That was my perception anyway. Here is a little fun fact for you that backs me up. If you are a terrible golfer, 18 holes of golf takes a looong time. But you don't have to play 18 holes of golf every day to get better. I could have been working on my swing in the backyard, going to the driving range for an hour, even playing putt putt would have helped! I wasn't willing to get up any earlier, stay up any later, or do all the little things that would have made me better. Many people do the same thing when they have a long way to go to reach their goal. Just because you don't have 2 hours a day to exercise and prepare healthy food, does not mean you can't do something! Don't be paralyzed by what you can't do, dominate what you can do. Chip away (no pun intended) at your goal and hang in there, you will be successful.
Last week your challenge was to time yourself and see how fast you could do this workout. It's a pretty fun, quick workout you can periodically test yourself with. How did you do? The best I could do was 7:17 with 35 pound weights. My goal is to get under 7 minutes next time.
Your challenge for this week is use snowball goal setting. By this time many people have already given up on their New Year's Resolutions. This is your opportunity to start over fresh.
What's a snowball goal anyway? I've learned about this theory of goal setting from a few different sources. Most recently from a fitness professional named Alwyn Cosgrove. Not only is he one of the smartest guys in the fitness industry, he is Scottish so it is like James Bond giving you great information.
Here is snowball goal setting in a nut shell.
1) List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you're not doing? What bad habits do you need to kick? What good habits do you need to instill?
2) List these things from easiest to hardest.
3) "Maintain" all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.
4) Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.
5) One by one, knock out these changes and/or goals.
For example: Maybe you sleep late. First goal might be to get up 15 minutes earlier every day.
Second goal might be to go to the gym as soon as you wake up - and go four times a week instead of three.
Third goal- make sure you always eat breakfast.
Fourth goal- reduce portion sizes at 3 out of 5 meals/snacks.
So in 10 weeks or so - you're getting up earlier - never missing a workout, got in an extra ten workouts, and eaten breakfast everyday while consuming less calories overall. These goals would "snowball" into a bigger overall effect with long-term success whereas trying to do all things at once would likely result in short term failure.
The main challenge overall is to keep going! Take some of the things we have done (food journals, not sitting too much, drinking plenty of water, etc...) and make them a part of your life.
Don't give up now!
Exercise resolutions are everywhere! But here is the deal that we all know. Resolutions don't work. 90% of resolutions fail. Sounds pretty grim doesn't it? I don't know about you, but I'm like the guy in Dumb and Dumber when he is told the odds are one in a million against him. So you're saying there's a chance! Why can't you be that 10% that accomplishes everything they set out to do? Why can't you be like Stephane Stegen who gave up making excuses and started getting results? You can watch Stephane on the news talking about the results she has earned at boot camp. Super Star Stephane She's lost nearly 3 FEET off her body! Crazy huh? It's weird how she did it too. -Consistently showing up -Working hard when she got there -Eating healthy foods that nourished her body -Not letting excuses hold her back I want you to be next. And I want to help you get there. We start a brand new Fat Blasting exercise class that starts on January 7th. Go to www.HuntsvilleBootCamp.com to get started. Be the 10% this year!