Posts tagged positive attitude
Bigger is better. We do not like things to be small. When we make changes, they need to be huge and life changing RIGHT AWAY!
And that is where most of us fail.
-I need to quit smoking, I'm going cold turkey.
-2017 is going to be the year I will workout EVERY day.
-Time to clean up the old diet! Get out of here pizza and pasta, get in here broccoli and beets. Salads and water until I lose 40 pounds and get back into those Jordache jeans from 6th grade.
Those scenarios usually end up like you think they would. Our brains are hardwired to make change difficult.
This is a great quote from Robert Maurer's book One Small Step Can Change Your Life, The Kaizen Way:
“All changes, even positive ones, are scary. Attempts to reach goals through radical or revolutionary means often fail because they heighten fear. But the small steps of kaizen disarm the brain’s fear response, stimulating rational thought and creative play.”
Kaizen is the art of making great and lasting change through small, steady steps. It is about getting 1% better every day by doing things that seem so tiny they should be irrelevant.
Two examples of this are:
Eating just one less bite of food every meal. Then a month later, you eat two less bites.
Start an exercise program by just standing on a treadmill for one minute a day.
Those seem like such tiny things, but you don't stop there. You continue to slowly make progress, build confidence, and stick to the program.
Where are you stuck? What is it that you can not seem to accomplish? Are you willing to try something new?
It will take patience, but if you are willing to persist the Kaizen method may be just the thing you need to finally succeed.
If you want to become a vegetarian, I recommend you look into how sausage is made. You will probably become a vegetarian that day.
Nobody wants to think about the "behind the scenes" type of stuff that goes into making something. I went through a sausage making experience with my business this week.
I put out a video on Facebook this week called "Who we are and what we do" that explains kind of how boot camp works. This video was a little over one minute long. So that is how long it took me to put it up there right? Not even close.
That one minute video took me so many takes for so many different reasons. I stuttered, started talking nonsense (more than usual), I filmed half my face, and the list goes on and on. It took me 45 minutes to get one minute of content.
Then all you have to do is upload it right? Yep, that is if your internet is working. Anybody else have issues on Wednesday? Good times.
When I finally got my internet back and got the video uploaded, I worked on getting captions put on the video. Did you know that 85% of videos on Facebook are watched with the sound turned off? Now we both know and that is why I spent another 30 minutes figuring out how to put captions on the video.
What is the moral of this story? Other than hire someone who knows what they are doing.
The main point is this:
Even though it seems like it takes forever to see a tiny bit of progress, you are still moving forward! It is still working. You are doing something right, don't give up now.
Don't get discouraged because you "only" lost 4 pounds and it seemed like it took forever. 4 pounds of fat is about the size of a 2-Liter bottle. That is awesome progress!
Next time I do a video, I will be able to do it faster because I found out that a squat rack makes a great camera holder. And I will be more efficient at putting the captions on the video.
You keep at it too. I've seen it happen over and over for people. They are plugging away, plugging away, and then the weight and inches start coming off like crazy. That happens because they stayed the course, found out what exercises worked for them, what types of foods their body thrives on, and never gave up.
You can do it too, keep making sausage.
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Several people sent me messages asking some version of this question after I sent out Friday's e-mail about our new Lifestyle Course. I wanted to provide a little more information for you in case you had a similar question.
It is about establishing six habits that research says will improve your life the most. Those habits are:
-No screens after 9pm -Sleep -Gratitude -Meditate -Daily activity outside -Plan the night before
The goal is to establish these habits as a part of your routine and it will accentuate all the other nutrition and exercise stuff you are doing too 🙂 The course costs $15 and will start on April 24th.
You can enroll here --->
It is a 6 week course with one habit every week. Within that habit, there are daily lessons that will be sent to you help cement that habit into your routine.
You will also have complete access to me for any help you might need. Also, you will have the support of your fellow students in the course in our private Facebook group.
For the price of a meal I think what you are getting is a tremendous value. If you have any further questions, please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.
Have a great day!
I was listening to author A.J. Jacobs talk about his creative process when he is writing. He is a really interesting guy and goes all in with his book projects. One of his books is his saga of trying to follow every rule in the Bible for a year and another one where he read all 33 volumes of the Encyclopedia Britannica.
You would think a guy like that would have no trouble with writer’s block, but it happens to him quite frequently. He has a simple, but effective technique he uses to combat writer’s block.
He just sits down and starts writing.
The writing could be complete nonsense, but the physical act of writing gets the creative juices flowing. The old fake it until you make it technique.
He based his actions on this quote by Habitat For Humanity Founder Millard Fuller:
“It is easier to act yourself into a new way of thinking, than it is to think yourself into a new way of acting.”
That is a great point! Your mind will eventually catch up to your actions, but you have to start first.
Science has proven that if you are upset, but if you can force your face into a smile it will trick your brain into becoming happier. Or if you are feeling insecure in a situation, ask yourself “What would a confident person do?” Then do whatever you come up with!
This all sounds crazy, but I have seen it come true over and over with exercise. It’s been proven both with myself and with my boot campers. I tell my clients, to just show up and the magic will happen. If you make it to the workout, you will make it happen.
Try asking yourself questions that are framed by your goals. Questions like “What would someone who loves to exercise do here?” or “What meals would a really fit person prepare today?”
It's only crazy if it doesn't work.
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I was reading an article about why Japanese children do so well in math compared to other countries. The reason was not what I thought it would be.
The kids do so well in math because their teachers allow them to struggle the longest with problems.
That sounds kind of counter productive at first, but it makes sense. It is hard to watch kids struggle! Have you ever watched a small child “help” with dinner, tie shoes, dress themselves, or learn how to walk? Your first instinct is to help them out and do it for them. You don’t want them to suffer through the process.
But the struggle is vital to make change and progress. Otherwise they will never learn to do things on their own.
We need to struggle to move forward. And that is especially true in exercise.
You have to continually struggle to get better, the workouts should not be a breeze every time, and some days you may even wonder why you try. Those feelings are natural and happen to everybody.
The one thing you must avoid is comparison to others. No one knows what all you have going on and vice versa you knowing about them. We all struggle in different ways and handle the struggles in our own personal manner.
Next time you are struggling, embrace it and don't give in. The struggle is helping you reach your goals, even if it doesn’t seem like it at the time.
In my last message I talked a little about how this week is when people really start to drop off in their resolutions. How things started off so good and ended so bad.
You tried really hard for a few days and just could not get a year's worth of results in 10 days. You do good for the first few days. Workout went good, that broccoli and chicken breast at lunch wasn't that bad, and you didn't have one sip of alcohol or soda, etc...
Fast forward to now and life has set in. The hectic schedule is back, stress is back in full force, and everything has gone out the window. Workouts make you sore and cranky, you wish broccoli and chicken had a face so you could punch it, you are mixing alcohol with soda now, etc...
The main thing that happens though, is that the big picture has overwhelmed you. I can't continue to workout 4 days a week and eat right for the rest of my life, so why even try?
The book Lone Survivor offers some good advice that can help you get some perspective. The book is about a Navy SEAL who is the only one from his team to survive a mission gone bad in Afghanistan. There is a part where it talks about the insane amount of mental and physical training you have to go through to become a Navy SEAL.
During part of the training a man named Joe Maguire, who is a highly respected SEAL legend came into to give the prospective SEALs advice on how to make it through this enormous task ahead of them.
Here is part of his speech:
"Whenever you're hurting bad, just hang in there. Finish the day."
And another part:
"Don't let your thoughts run away with you, don't start planning to bail out because you're worried about the future and how much you can take. Don't look ahead to the pain."
That's great advice for whatever your goals are.
Trying to lose weight? Don't think about the 50 you have to get rid of, it's the first pound you worry about first.
Want to run a 5K for the first time? Don't think about the 3.1 miles you have to cover, just worry about the next step your foot is taking.
Signed up for a 4 week boot camp and you can't imagine getting through the whole thing? Get through the next repetition of the exercise you are doing right now.
Doing a 6 week nutrition challenge and you are struggling on day one? Stay in the moment and do one thing at a time.
Break that huge goal down into what you are doing that second and take care of it in the moment. You can't do anything about the future until you get there anyway. It will just intimidate you when you think of how much pain (mental and physical) you will have to go through to get there.
Don't give in, finish the day.
Chances are you saw Lady Gaga’s halftime show at the Super Bowl. It was the second most viewed half time show ever with 117.5 million viewers. Katy Perry’s performance has the most views of all time (120.7 million) if you are curious.
It was an amazing performance! Although I did get a little embarrassed when I looked down and I had the same outfit on that Gaga did. Faux pas for sure.
Through all that I kept hearing a similar comment from social media and other “news” outlets. “Yeah it was a nice performance, but what’s up with her jelly roll?”
I thought I was crazy because I hadn’t noticed. I was too busy being blown away with her cardiovascular fitness! She did not breathe hard one bit or even stammer despite being all over the place and jumping off of high places.
First off, this didn’t hurt Lady Gaga one bit. She sold 150,000 albums and singles on Super Bowl Sunday. Can’t imagine what that number is now.
But onto a bigger point. You never know what that person you are criticizing has been through.
That lady you admire in the gym that seems to have the perfect body, the guy who likes to flex in front of the mirror, or Lady Gaga. Exercise is a coping mechanism for a lot of other problems people face. Lady Gaga has been vocal about her struggles with eating disorders and body image issues.
I’m no Lady Gaga fan, despite all these Gaga facts I’m throwing out here. I am a fan of people who are bold and focus on their strengths, despite what others think.
Focus on getting stronger, not skinnier. Focus on getting healthier rather than getting into that old pair of pants from college. Focus on changing your lifestyle, rather than getting ready for that event you have coming up.
When you change your focus something weird will happen. You will still fit into smaller clothes and you will still look better but hurtful comments will not derail you as easily.
You do you, baby you were born this way.
PS- I realize this has cost me my man card, but I don’t care. I’m too busy trying to get my cardio to Gaga level.
Your challenge this week is to do one thing to eliminate one major source of stress in your life.
What's the thing in your life that causes you the most negative thoughts in your life? When you read stress, what immediately popped into your head? That's what you need to attack.
Whatever it is, just do ONE thing this week that starts to work on the stress source. You will feel so much better just by doing one thing!
I am a true believer in the AAA principle.
Action Alleviates Anxiety
No matter how big the situation is, pick out something to do. In debt and can't see your way out? Start a budget. Does it immediately solve your problem? No, but it's a start.
Are you so out of weight and have so much weight to lose you feel paralyzed? Start keeping a food journal, do 10 minutes of exercise, or eat one healthy meal. You didn't put all of that weight on overnight and it's not going to come off overnight. Start the process now.
Do you find yourself stressed out by the political climate in America right now? Do something positive in your community. Does it fix the entire country? No, but it sure beats worrying and feeling helpless all the time.
When all you are doing is worrying about a problem it becomes a much bigger problem. You become more negative and the stress continues to build. When you start to do something about the issue, you can begin to see the light at the end of the tunnel.
Take action and you become an active participant in getting the stress resolved, rather than just being a victim. These may seem like small, worthless steps but they will help I promise.
Do one thing this week to help with your biggest source of stress.
Let's face it. We are living in a Golden Age of haters.TV, radio, movies are all chock full of conflict and negativity.
And then there is the capital city of Haterdelphia, the Internet. Which is basically a breeding ground for a super species of negative people who live on a steady diet of hater tots and making people upset.
Quick tip- If you wouldn't say it to someone's face, don't put it on the Internet.
So here's is what I came up with to combat all the stress and negativity that we are surrounded with.
A Negativity Detox Program
Many of my clients have had success with the 21 Day Belly Blast program that detoxes your body of processed and junk foods. That works great, but if you are stressed you will not be able to lose fat. But many of you let me know you are still struggling with ways to beat stress.
Over the next 10 weeks I will offer one challenge every Monday for the week. The purpose of these challenges will be to purge you of the negative influences in your life and replace them with new positive thoughts and actions. To many of you this may sound silly, I understand. But if you are willing to trust me and just give it a try, you will be amazed at how much better you will feel.
First Week Challenge
Might as well start with one of the toughest ones first. When you are riding in the car this week, do not listen to the radio, talk on the cell phone, text, or anything other than drive. A lot of the stress we have in our lives is from sensory overload. Stop what you are doing right now and just pay attention to all that is going on around you right now. AC blowing, radio on, people talking, lights flashing, etc... There is a lot going on! You may not notice it, but your body does and all of that adds up. Give your body a break. Now if you have to handle work or kid related things in the car, I understand. The goal is to get 30 minutes a day of as much quiet as you can. You can do that at home or anywhere else as well. Use that time to plan out your day or week, plan your meals for the day, pray, meditate, problem solve, or whatever you need to do. You will be amazed at how much clearer your thoughts are without Ke$ha blasting in the background. Try it and let me know what you think. This is your challenge for the week.