Get 5 Steps Aheads in 2018

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With the New Year fast approaching, I’m focused on next year’s goals, plans, and projects. I get pretty excited during this time of year because I do a lot of reflection and planning.  It’s one thing to plan and make goals, but it’s quite different when you’re taking action toward your goals and moving the needle.
In this blog, I want to share Five Steps that can help you accomplish your goals and get ahead in 2018!
  1. Consciousness: You need to become very clear about what you truly desire and what result you are working to achieve. You need to know precisely how you want to build your life, business, fitness regime, or whatever “thing” you are working toward.  Being present and aware of yourself will give you the opportunity to be honest about your current circumstances versus the ideal circumstances for your own success. When you are able to sit back and take stock in yourself, you will be able to see your strengths, weaknesses, and areas where you need to grow.
  2. Competence: You need to research, study your “craft,” and become an expert at what you do.  Simply stated, this is continuous learning and development.  Be intentional about what you are reading.  For example, if one of your areas of growth is communication, you should spend time reading and learning about how to become a better communicator.  Find was to continue to learn about your goals and grow your personal and professional skill set.focus
  3. Commitment: If you have a huge goal in mind, or you are raining your own personal bar to a whole new  level, you must also raise your commitment level.  This “project” is going to demand a much higher level of commitment, focus, and intention. In order to raise your commitment level, you may need to learn to say, “No.”  This doesn’t mean I’m suggesting you turn you back to Service, Giving, and Volunteering, it means, be more thoughtful to what you say “Yes.”  Always saying “Yes” can often leave you depleted, stressed, and worn out, with little energy left to work on your own big goals.  By focusing, becoming aware of your own growth needs, and more discerning with your time and energy, you can perform better for all of your key commitments. our-aim
  4. Coaching:  I can say so much about coaching because it is my life’s work. but I will keep this brief.  Coaching allows you to get immediate Feedback as you are taking action toward your goals. Feedback is so important and a key part in development. The feedback you receive from your Coach is designed to keep you on the right track while minimizing pitfalls and hiccups.  You can get hip, feedback, and advice from just about anywhere, just ask!  If there is someone that you know who is excelling in an area that you wish to, simply ask that person if you could meet for a conversation, get mentoring, or help you set a plan in motion.  Get feedback, then make strategic decisions!
  5. Congruence:  This is about how your thoughts, actions, and intentions need to align  and work together to achieve you final goal.  This is about operating as your authentic self.  Congruence is when you’re fully engaged and energetic in your day to day life.  This could also be seen as a Flow State, where everything just seems to be clicking.  When you choose to be You and then pursue the things in life that add value to the world, things began to flow.  Be Yourself and build a life around that!

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These  “Five Steps” all lead to Personal Growth. When someone decides to take action on their personal development it will have a positive impact on everything around them!

A Real Warrior, A Real Struggle

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Late 2011 vs Mid 2013

A couple of weeks ago, I walked into Synergy at 5:30am to Rob’s “Good morning Sunshine” and instead of my normal response, I plopped down in his office and just started crying.  Poor Rob – Coach, Trainer, Therapist, “One of my girls,” and a true friend – He sees it ALL.  I was in pain and couldn’t understand what happened to the progress I’d made over the last 15 months.  I was feeling pretty defeated and like no one could possibly understand how both physically and emotionally painful this set back is for me.  In typical Coach Rob fashion, he gave me some sage advice and asked me to write a blog about my set backs because, “It’s real life.”  

From 2011 to mid 2013, I had gotten much healthier and was in great shape, so I was devastated when my car accident restricted my ability to work out for almost a year.  I gained at least 40 pounds and felt like I was back at SQUARE 1.  Let’s BE CLEAR, I am NOT one of those girls that can work out 3x a week and eat healthy and stay in shape.  It takes work.  At any size, I have been very active, able to do yoga, and run around in stilettos; after my accident, I could do NONE of these.  For me, this was unacceptable! IMG_4459

When Rob and I started working out, I took breaks between exercises within a set and often times, I would have to sit on the floor and stretch before I could continue.  But I WOULD NOT QUIT – I persevered!  IMG_7948There were days I would work out 3 times a day, once with Rob, once in the pool, and then cardio.  I was on a mission.  From the end of April 2016, only 3 months out of surgery, to December of last year, I made huge strides.  I dropped weight, was able to regain some of my balance, and could workout without taking breaks! I could see the light at the end of the tunnel!  

During my recovery period, I have been plagued with a lot of emotional life changes.  I am going through a divorce, I lost my career, because of the extended leave of absence, and I was/am (2 years later) in a horrific lawsuit with my car insurance company.  So, I threw myself into looking for a new career and working out.  After several months of looking, another of Coach Rob J’s Real Warriors, Steph, helped me find a new career I LOVE!  Her team at Hire Ups is AWESOME!    I was finally feeling like I had gotten my life back!  Within 3 days of being back in an office environment and sitting, I was in excruciating pain and absolutely ready to give up.  You know that saying, “a body in motion, stays in motion?”  Ummm that’s TRUTH right there!

IMG_1040Due to the pain, I went to my surgeon and received less than stellar news about the future of “my back health.”  My last few sessions with Rob had been emotionally taxing, because I had lost a lot of my agility, balance, and stamina.  The biggest deterrent for me, the pain.  I was/am scared of the pain that is waiting for me with every workout.  I told Rob through tears, “I just can’t do it (I have never said this phrase to him until that day!), I am just so frustrated.”  He let me cry and rant and curse a little about the uninsured driver that changed my life and then he leaned across his desk and said, “I’m sorry Sunshine, but you can do this.  We just need to go back to what we know works.  Baby steps.”  So here we go, BACK to the beginning…For the record, I HATE BABY STEPS!           

 

BAM! Motivation Monday

Monday-MotivationDo you dread Mondays?  Do you sit at work on Mondays struggling to get in to the groove of a new work week?  For some, just getting out of bed on Monday is a struggle.  After a leisure weekend, working out before work, prepping your meals for the day, and making it to work on time, can make any Monday feel overwhelming.  I found this quick read, from the HuffPost, on why you should NEVER miss your Monday workout.

IMG_9105I also checked in with some of Coach Rob J’s Real Warriors to see how they maintain motivation and asked for some of their favorite resources to kickstart their drive, when they are feeling a little sluggish.  Chef B-rizzle, Bryan, isn’t one for social media or inspiring quotes; his motivation is fueled by results!  He said, “results become an addiction.”  From fitting into smaller sized clothing, the number on his scale decreasing, and consistently noticing improvements in his health, Chef B-rizzle is his own motivation.  I can personally attest that Bryan reigns himself back in and seeks guidance and motivation when he needs to refocus.  Check out his story – Chef B-Rizzle Gets Fit

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Steph, aka #TeamKilla, has several resources of encouragement, and much like B-Rizzle, her own results fuel her fire.  Having transformed her body from a size 14 to a size 2 in just over a year, she gets a much needed boost from her before and after photos, inspirational quotes, Pinterest, Tumblr, and she follows a few male and female weightlifters and athletes on Instagram.  Check out some of the accounts #teamkilla shares: Gymaholic, HealthyFitMantras on IG, and Bossbabe.inc.  But between you and me, I think she gets her biggest boost of motivation when she shows up in new workout digs!  Check out how her transformation started, Team Killa.

Deb, aka #teamSunshine, gleans inspiration from all over, but says, “My BIGGEST motivations are Coach Rob’s page at 4:30am, #TeamKIlla and #FresnoFitChef’s instagram feeds, they are 2 crazy inspiring, positive women, and watching the successes of so many others on the web.”  Some of the accounts that she follows on Instagram are The Good Quote, GlennonDoyleMelton (author of “Love Warrior”), Better Things in Life, Kate.Cash.Fitness, and LvnFit.  IMG_5599In my opinion, Deb isn’t motivated by a number on the scale.  When she came to me, she said that she didn’t care what she weighed as long as I  could help her get to a healthier version of her old self.  Baby steps Sunshine, back to baby steps.  Check out when #teamSunshine started her baby steps.

As I have discussed before, motivation and maintaining motivation are key components to any successful lifestyle change.  Starting next Monday September 4th, my Monday posts will be dedicated to sharing the people, quotes, and sites that I turn to for my own MOTIVATION!   Just in case you missed it, check out one of my blogs on Motivation, “The M in B.A.M. Logic!!!”

Motivation is what

 

 

 

Team KILLA’s Set #3 – The Fam-BAM!!!

IMG_5585How did my workouts and diet change my family life? 

I started my fitness journey a little later in life and started a family a lot earlier, so my life is a bit different than the lives of some women.  I live with my husband of 23 years and our adult son, so my time is more flexible than some wive’s and mother’s.  My schedule allows me to leave before work to train with Rob, and go for round two at the gym right after work.  This has actually encouraged my husband and son to increase the number of their workouts during the week. My husband and I work out at least twice a week together at the gym.  We kill some cardio and workout in the free weights section too!  The greatest thing has been that I am able to show him new workouts that he has never tried, like the TRX! I also really love it when my son asks for fitness or nutrition tips too!

IMG_6649My guys are pretty easy going  when it comes to meals.  My husband and son have very similar tastes in food, which are basically the complete opposite of mine.  I recently adapted to a mostly plant based diet.  I may be making tacos with soy crumbles and whole wheat tortillas while they are eating beef and regular flour tortillas, but we still cook and eat together as a family.  They are both very supportive of my fitness and nutrition goals and even help me find “vegan” options while we are at the store.

Since I started this fitness journey a year ago, my entire family has become more conscience of our health and nutrition choices.  We have all lost weight and increased our physical activity.  IMG_3450It’s wonderful to see how what started as a personal step has actually benefited my entire family.  We are all together on this journey and we are ALL IN! BAM!!! 

 

 

Who holds your feet to the fire?

IMG_5120.JPGNo man or woman is an island and no goal worth accomplishing will happen without the help of others.

If you are seeking a change or to develop a new habit, it would be extremely advantageous to find an Accountability Partner (AP).  We can accomplish difficult tasks and make huge leaps toward our goals using our personal fortitude and will power, but if you want to go the distance and do great things, then you must enlist the help of someone that will hold your feet to the fire!

Don’t make the mistake of over thinking the qualifications of your Accountability Partner.   IMG_6616The only real qualification needed is that your new partner will have your best interest at heart and that they’ll be brutally honest with you. Another thing to keep in mind — the accountability process / partnership will work best if you’re open and honest about what you are working on or need to work on.  Give your AP as much detail as possible and make yourself as vulnerable as you feel comfortable.  Your AP should be a “safe place” but a place where you will be challenged and stretched to move out of your comfort zone.

If you need some statistics to convince you that an AP is the way to go, The American Society of Training and Development (ASTD) did a study on accountability and found the following statistics:

The probability of completing a goal if:

  • You have an idea or a goal:  10%
  • You consciously decide you will do it:  25%
  • You decide when you will do it:  40%
  • You plan how  you will do it:  50%
  • You commit to someone you will do it:  65%
  • You have a specific accountability appointment with a person you’ve committed to:  95%

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Remember, an accountability partner will be honest with you, won’t listen to your excuses, will give you honest feedback, will give you a motivational push when you need it, and will hold your feet to the fire when you want to give up!  So if it is in business, fitness, or just doing life better that you are now, seek someone that will hold you accountable and help you attack your goals.  BAM!!!