Can 10 Minutes Change Your Life?

Welcome back Fitters!
 It is 11:09pm, I just got done with a ten hour work day, straight home to do some functional biomechanic assignments, and now I sit in bed, typing away on this dream-making machine. We've all had days like this. In fact, some of us (myself included) love to live a life like this, because if you aren't busy living...well, you know the alternative. But with such a hectic schedule, it can be difficult to add that "one more thing" to the list of life's to-dos. As I mentioned last week, one of my most challenging goals for 2015 was writing in this blog every week. Between work, school, exercise, and social life, it seemed a daunting task. But before I embarked on this journey, a member of the Club, and someone I would call a "passive, postive friend" told me about an article....

The article was written by a man named Eric Zorn. Eric has done a few great things in his life, including starting a group dedicated to changing their lives. In this article (the link is below) Eric talks about the power of devoting just TEN MINUTES a day to your dreams. While it may not seem like much, that is the point! You can find ten minutes a day to do just about anything. Stretching, reading a book, WRITING a book, learning an instrument (Eric's 10 minute a day goal). So it is was with this in mind that I departed on my blogging quest. The task may only start off as 10 minutes a day, but that is just the snowball that you start at the top of the hill. Once it get's rolling, and catches momentum, who knows what will happen. And even if it just stays at ten minutes, that is still 3,650 minutes this year (or about 61 hours) that you will devote to making a dream a reality.

 What could you accomplish if you devoted 10 minutes a day to a dream?

Well folks, it's 11:19pm, there are my ten minutes. What will you devote your ten minutes to this year?


Here is the article if you are interested in learning more: http://www.chicagotribune.com/news/opinion/commentary/ct-dreams-goals-ten-minutes-a-day-perspec-1228-jm-20141226-column.html#page=1

FORGET Your New Year's Resolutions

Hellllllo Fitters!
 Welcome back to the official StayFit Blog! It has been a while since we last met, and so much has happened in that time. In my world,  the most noteworthy of events were a trip to Yellowstone National Park with my beautiful wife and parents, and the beginning of my new educational journey of getting a Masters of Science in Kinesiology!

No gyms out here, but this 6 mile hike with a pack was enough for Heather and I!

So why now? What has led me to take on the arduous task of blogging again amongst the hours of studying, reading, leading a personal training team, assignments, reading, training clients, and reading? With the turn of the new year, the inevitability of New Years Resolutions are upon us. As a health and fitness professional, I take delight in the upsurge of positive spirits that come with the ringing of the new year. However, I deplore resolutions. Don't get me wrong, I applaud the individual who wants to change their life, and will be here to assist every single one who desires my help. But the resolution is so flawed in that it is so....resolute. There is no room for change, for growth and development, for new amendments and occasional sidetracks. As a way to set yourself up for success, it falls short.

Resolutions Aren't too S.M.A.R.T.
 As we have all heard of S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, and Timely) goals before, I'll keep this brief. One of the most ultimate flaws of a New Years Resolution is that it is not at all timely. "I'm going to lose weight this year." Have you ever done anything for 365 straight days that wasn't eating, sleeping, and calls of nature? Be realistic, and choose to focus your time more wisely, with short (weekly), medium (monthly), and longer term (quarterly) goals. Usually, our goals don't last that long anyways, and we are ready to alter them to fit our newest interests, so don't condemn yourself to toil away for 12 months.

Process vs. Outcome
 You've heard it time and again, "it's not the destination, it's the journey." One large issue with resolutions is they so often focus on an ultimate goal for an entire year, instead of the process of getting to the goal. For those who know the art of making S.M.A.R.T. goals, you may at least have a measurable goal (lose 15 lbs., squat 100 more lbs. than 2014). But the focus on such a far away outcome can lead to a loss of intrinsic (internal) motivation. A study by Wilson & Brookfield (2009) shows that in a comparison of process-goal individuals and outcome-goal individuals, those that focused on the process had a higher level of intrinsic motivation, interest/enjoyment, and perceived choice than those that focused on the outcome. Below are some examples of how you can change your focus from the outcome to the process:

               Outcome Focus                                                            Process Focus
   - Squat 100 lbs more than 2014      - Develop a squat program for 1x a week squat sessions                     - Lose 50 lbs                                        - Reduce Processed Carb Intake to 20g Daily
            - Improved Fitness                                          -  Work out at least 2x per week

Accountability
So is goal setting even worth it, if resolutions so often fall short? Of course! Countless articles have shown positive effects of setting goals (Wilson & Brookfield, 2009; Latham, 2004; Gill, 2013). But we must find ways to hold ourselves accountable for the goals we set for ourselves. Which leads me back to my question, why have I started blogging again? Because one of my favorite activities is learning. But learning is only half of the coin, for what is a vast well of knowledge if the well is not open for thirsty travelers to drink?  I have set 5 Big Goals for myself this year, and one thing I suggest to all the people who have goals is to share them! So, to practice what I preach, here are my big 5:

 - Write One Blog Post a Week

 - Attend the CrossFit Games

 - Present More Public Presentations

 - Develop an Amazing Small Group Training Program

 - Read 6 Self Improvement Books this Year

Whew, that feels good to share with the world. Thank you for being a part of my support system as a reader of this blog. Welcome back to you if you are an old friend, or welcome for the first time if you are a new one. I look forward to a year of sharing my experiences and knowledge, in hopes that someone can benefit from the well. As a writer, it is thrilling to think of the individuals who are reached by my posts. Even more exciting is the interactions that can be made! I invite you now to share your goals for yourself, be they personal, fitness, social, professional, anything. Feel free to add them to the comments below, or share them on Facebook. I will be happy to share in the support of bettering yourself, and would be happy to help you develop your own if need be.

Here's to an amazing year in 2015, amazing friends, old and new, and to an amazing you!

Stay Fit.

My home for knowledge for the next year and a half!

References

Gill, G. S. (2013). The effects of goal setting on basketball performance. International Journal Of Sports Sciences & Fitness, 3(1), 54-65.

Latham, G. P. (2004). The motivational benefits of goal-setting. Academy Of Management Executive, 18(4), 126-129.

Wilson, K., & Brookfield, D. (2009). Effect of goal setting on motivation and adherence in a six-week exercise program. International Journal Of Sport & Exercise Psychology, 7(1), 89-100.

Eat to be Heathly, Don't be Healthy to Eat.

Greetings Fitters,
  On my way back from IHRSA conference, and a three hour flight is a perfect time to reflect and share thoughts. Especially when someone in the seat in front of you is sharing their philosophy on why they neglect their fitness.
He begins talking to the person next to him with some light conversation, the jist of which is in reference to the size of the seats. He then asks his flyer friend, "how much do you think I weigh?", the question often asked as a defensive tactic by overweight individuals who think others might think negatively of them, and thus need to make it apparent that they are aware, perhaps even proud of the fact .(to clear up any confusion, I personally do not think negatively of you, as I think most people don't, although I'm available to help should you prioritize your health more highly). The answer, 285 pounds, and measures in around 6'0.

He then explains the reason why he is overweight. He hurt his back in high school football (he is now I'm assuming in his late 40's early 50's), then he had to have discs removed from his back, removing his ability to control his foot. Because of this, he has become grossly overweight.

The kicker of the entire conversation, and the reason for this post, was his following comment. "I eat healthy, like salads and stuff, but because I can't get the aerobic exercise..."

It is the misconceptions like this that both horrify me and give me hope that I can help the world. To be clear, there is no physical way, in any realm of possibility, to be a 285 pound human being with a "heathly stuff diet."

There are two very vital lessons to glean from this:

1) You can lie to the rest of the world, but you can't like to your body.

2) ANYONE can be healthy, without even an iota of exercise, through proper diet.

No matter what you tell your trainer, your wife, the guy next to you on the plane, you can't lie about calories. What you put into your body is going to have a profound effect on how you look, feel, act, perform, and more. Don't know what "healthy stuff" really is? That's fine! There are people to ask and places to find out (check out this blog post on the magical recipe for health). But lying is not going to tip the scales in your favor.

Nutrition is the base by which our health balances. Even without exercise (which is never the case, there are always options), eating a healthy diet can keep you away from the doctor for a very long time. You can eat your way out of a poor exercise program, but you can NEVER exercise your way out of a bad diet.

80% of your health is nutrition, so make sure you prioritize. No lies, and no excuses. Need help, ask me, I'm all ears.

Stay Fit.