Posts tagged motivation

Are you making deposits or withdrawals?

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It is very easy to get caught up in the day to day grind of your life. Going to work, errands, social commitments, TV, etc... all take up time, energy, and focus. This leaves you with very little left in the tank to do something very important.

 

It is absolutely crucial to think about your future.

 

Will your future self thank you in 20 years for what you are doing now? That steady diet of fast food will probably get a now, while putting all that money into a 401k would get a yes.

 

Thinking long term also helps you avoid getting caught up in short term fad diets and fad workouts. Are you really going to NEVER have a piece of bread again? Is that crazy workout where you keep hurting yourself going to be part of your routine in 20 years?

This hits home for me because I keep getting hurt doing jiujitsu. Some little stuff like broken toes, up to bigger stuff like tearing a ligament in my knee a month ago. Well someone tore it for me, but I was there when it happened 🙂

 

My choice now is to quit or change the way I train at jiujitsu. The way I have been doing it is very physical, never wanting to tap out, and win at all costs mentality. Don’t think 60 year old me will be able to do that. I am choosing to train smarter, not harder.

 

The same thing applies to the way I treat my body overall. Performing more mobility/stretching, getting more sleep, cutting down on caffeine. These are all things I am doing now that will pay off in later years.

 

A big goal for me is to be that spry old man that can run circles around the whippersnappers in the neighborhood. I want to be strong, fit, and pain free for as long as I possible can.

 

Look at the choices you are making as bank transactions. Are you making more deposits or withdrawals in your long term health account?

A Gift From My Dad

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This past weekend was awesome! Sunshine and 50-60s temperatures in February are ok by me.

 

My son and I were planning to go for a hike when I got a text from dad asking if he could come along too. Hiking was his passion years ago, but he had not been able to hike in awhile. Of course we picked him up and the three generations headed out to Monte Sano.

 

Due to multiple surgeries, injuries, and health problems my dad hasn’t been able to walk for very long at all. His plan was to read a book and enjoy a nice day in the woods while we hiked.

 

But when we got there his plan changed a little. He decided to hike for a few minutes and then come back. Then he wanted to go a little further. Next thing you know he had completed a 3 hour hike!

 

It was amazing and my son and I were both extremely proud of him. My dad just kept plugging on, resting when he needed to, and hanging in there. It was truly a gift to be out there with him and my son on a perfect day on the trails.

 

Your heart and passion can take you further than your body tells you it can.

 

There is absolutely no way he could have walked 3 miles on a treadmill. That would have been cruel and unusual punishment. But get him out in the woods, spending time with family, and telling stories he hung in there like a champ.

 

When you find some form of movement you truly enjoy you will push yourself further, you will be much more consistent, and those will lead you to much better results. And you also get to have fun! Win, win. Have you found your form of movement yet? If so, keep doing it! If you quit, get back to it.

 

If you have not found a form of exercise you enjoy, keep searching. I promise you it is out there. Every human was made to move, we just aren’t all wired the same. Once you find it let me know what is, I might like to try it too.

It’s that time of year…

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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.

 

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!

Diet vs healthy habits. Which is more important?

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One of my awesome clients Lesley gave me a really interesting article to read the other day from The Costco Connection. Yep, I didn’t know Costco had a magazine either.

The article was titled “Dieting versus healthy habits” by Dr. Sandra Aamodt. The main idea was questioning why doctors always recommend dieting for their patients when it has not been proven to improve health in the long term.

The most telling quote in the article is where Dr. Aamodt says, “For health, the most important habit is daily exercise. No matter how much people weigh, physical activity predicts better health. People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weight, overweight or obese.”

Two stats that stood out to me are: low fitness is responsible for 16-17% of deaths in the US. Obesity is responsible for 2-3% once fitness is factored out.

That’s not to say you should not watch what you eat. Healthy eating will make you look, feel, and perform better so it is always a good idea!

The main point is to choose a lifestyle change over a diet. It is a clue that diet has die right in the name!

Become more active more often. Ditch processed foods, practice portion control, and cook/prepare more whole foods rather than going on a diet.

Tim Ferriss, Bobby Fischer, and playing in the rain

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I was listening to Tim Ferriss’ podcast where he interviewed Josh Waitzkin. The movie Searching For Bobby Fischer was based on a book his father wrote about Josh’s life as a child, chess prodigy.

 

Josh Waitzkin is a really interesting guy who has accomplished many amazing things, but what impressed me most about him was what he taught his son about how to react to the weather.

 

Whenever it rained or stormed he would hear other parents tell their children, “Well, it’s bad weather we can’t go outside today.” He did not want his son growing up with external factors deciding if it was going to be a good day or a bad day. So Josh flipped the script.

 

Josh and his son have gone out and played in every rainstorm that comes their way since he was born. Now his son will say, “Look Da Da it is a beautiful rainy day, let’s go play in it.”

 

I thought that was some amazing parenting right there. High five fellow dad, well done!

 

This is something you can apply to your life too. What are things you can't control in your life that make you decide it is a bad day or not an ideal situation?

 

I’ve got one that I’m going to fix today. The fact that it gets dark at 430pm has had an adverse effect on me. “Man this stinks. It gets dark so early, it feels like midnight!” Maybe I should go with, “What a beautiful night, there is no way my pasty skin can get a sunburn now!”

 

It’s a work in progress, but you see where I’m going with this. Only you get to decide if it is a good or bad day, why not make as many good days as possible?

I thought my son had been kidnapped

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I had just finished teaching my 830am boot camp, picked up a few groceries, and was getting ready to take nap. Then the phone rang, so I grudgingly got up and answered it.

 

It was a robo-call from the school that I was only halfway listening to, until it said my son’s name. The message said he was absent from school that day.

 

My heart almost stopped because it was 10am and my son rides his bike to school every day. He had left the house at 720 that morning. All the doomsday scenarios were running through my head as I hurriedly called the school.

 

The secretary picked up and confirmed that he was marked as missing from school, but she would send a student aide to his classroom to double check. That was the longest 5 minutes of my life. All I could think of was we should have set up way to know if he gets to school every day and now it was too late.

 

The secretary gets back on the line and tells me it was a mistake and that the wrong child got marked absent. Such. A. Relief.

 

I felt like we were given a second chance and now we have a way to know immediately when he is not at school on time. We were able to take action to prevent something bad from happening.

 

Have you been through something similar with your health? Have you been told by a doctor you need to be more active or ________ will happen? Are you starting to see your strength, mobility, and vitality decline? Do you just feel like crap all the time?

 

It is not too late to fix that! Heed the warning signs and take action.

 

So where do you start? Start with this quote:

 

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What is something you do (or don’t do) every day that needs to change? Start there, improve your daily routine, and you will improve your future no matter what condition you are in now.

“I’m doing this for you”

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Bill McCartney

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.

The Cubs, Bozo, A Goat Curse, and Weight Loss

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I grew up a big Cubs fan. Kind of weird for a kid from Alabama, but that is the power of television. We had the TV station WGN growing up, so I was convinced of two things:

  1. I would have totally dominated the Grand Prize Game on The Bozo Show

  2. The Cubs were the greatest team ever and Harry Caray was the coolest announcer ever.

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Although they were really fun to watch, they would break your heart when it came to the playoffs. The Cubs were known for finding strange and terrible ways to NOT make it to the World Series.

The Cubs have not won the World Series since 1908 and have not even been to the World Series since 1945. 71 years without making it to your ultimate goal is a long time!

But this weekend, they finally made it. Were able to fight through tough teams, doubt, and even the curse of a goat to finally make it to the World Series.

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I tell you all this Cubs stuff to tell you this. I have seen similar things happen with people trying to lose weight.

They try and try AND TRY without success to lose weight. It seems hopeless (I personally have not seen someone take 71 years though) and with no end in sight. But they tweaked a few things in their diet, tried a new way to exercise that works for their body/personality/schedule, and kept at it.

Then it started happening. Lose one pound there, 3 pounds here, and next thing they know it feels like the weight is just falling off.

Don’t give up! There is a way out there that works for you. A way that fits you and will not make you miserable while you are doing. Hint-If the diet or exercise program you are on makes you miserable every day, it will not work long term.

Here is my offer to you. Please e-mail me at HuntsvilleBootCamp@gmail.com and I would love to help you find the right path. Whether it is with me, a Zumba class, a Crossfit trainer, or a running program I want you to be successful. I’m one of those weirdos who thinks the more people I help in life, the more successful I will become in life.

I truly think this will help both of us and there are absolutely no strings attached. Look forward to hearing from you.

-Joe

Change the batteries, change your life

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I am suspicious of warning lights. This latest warning light started with the not so threatening "Keyboard Batteries Low". It is now trying to convince me that this is an extremely desperate situation.

 

It takes, what about 1 minute to put batteries into something? But will I be getting up and changing them? No.

 

This has happened to me before and then I got all mad at myself because I was in the middle of writing something and then my keyboard was useless. By the time I got things taken changed out, my creative thoughts were all gone.

 

We all have things that like. My wife, for example, is a planner and not a risk taker at all except for one thing.

 

The gas level in her car.

 

When that light comes on it is just another pretty decoration for her car dash, not a reason to stop.

 

The beginning of almost every car trip for us:

 

-"Hey did you know your gas light is on?"

-"Oh yeah that has been on for awhile, we should probably go get gas."

 

How about you? What is your thing you avoid even though you know you will pay for it later?

 

With many people it is starting an exercise program. They get motivated by moments in life that you don't want to have to go through.

 

The doctor tells you it is time to exercise.

 

For years you have put on a few pounds here and there now you are 40 pounds overweight and have terrible self esteem.

 

You have no energy to play with your kids or engage with your spouse.

 

Don't let it get to that point! Take that first step today.

 

You know you need to do something, it is just really hard to take that first step. But I promise you that once you take that first one, you will feel so much better.

 

Do one thing today to get you headed in the right direction.

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