Toby Keith and 75 days to go

I'm snowed in and since writing about this journey has been requested, here we go in no particular order for those interested.

For 3 months, I've raised my game so I learned a lot of lessons there.  Then for the last 2 weeks, things have changed. Here is what I can remember about the 3 month period and the last 2.5 weeks.

3 months Pre-prep training…eating on a plan but living life.  Being very consistent with workouts.  You can see a few posts back the plan outline.

• 1 shelf holds 3 days of tupperwared food.
• The dishes are much more of a pain that the cooking.
• Pack a fork and a napkin
• Be ok with eating cold food in the car.
• Focusing on pushing a muscle as hard as you can and then letting it recover so when its revealed its where it needs to be.  New intensity.  
• Training for performance is different.  But there is an artistry to training for muscle balance and I performed better the more balanced I got.  No idea how that will translate visually in 75 days.  It probably won't be enough.
• Blowing off 2 workouts a week is working at 75% effort on a 6 workout a week plan!!  

Week 1

The first week of the new diet was awesome.  It was the honey moon.  

Week 2

The second week I saw physical changes quickly and I FELT PHYSICAL CHANGES, including

• weakness in workouts
• lack of stamina for workday and parenting
• foggy mind, aggravated
• self doubt (shouldn't I be farther, is what Im doing enough?)
• elated with the results I've seen
• convinced nothing is happening
• major swings in the above two emotions sometimes within the same hour
• thoughts of cheating, justifying, taking a black and white plan and making changes thinking you're still on plan??
• All while feeling like there have been no changes as if the last 3.5 months haven't happened
• YOU NEED A COACH, AND SUPPORT.
• My coach allowed me to talk, showed interest and shared experience and tips without judgement or attachment.
• My support is friends and clients asking me and verbally supporting me.
• My support is my husband supporting every grocery trip, every workout, every sacrifice that affects he and Ellen, every need that interferes and inconveniences my family.  And he talks about it as if its a done deal, he shows zero doubt that I can do it, which is speaks REALLY LOUDLY to me in my times of doubt. My support is my Dad cooking super clean on plan Sunday dinners and the entire family eats them then he sends the leftovers home with me.  He has met me for morning cardio even!

This week

This week I feel like Im walking through vaseline.  Workouts have become a walk in the park by comparison.  They aren't easy, they actually make me want to cuss, and its is no fun to train at a high intensity with no endorphins in a vat of vaseline.  But its really NOTHING compared to the discipline of the diet and dealing with everyday life and workouts and all the emotions I listed in week 2 with the lack of carbs.  Its a MIND GAME.  It tells you you aren't going to make it so why suffer?  Why put forth so much effort with no guarantee of it working?  It's not physical, its ONLY mental right now.

So theres a blog post all about me, all about I, all about number 1…if you know the Toby Keith song, "all about me" that is what I felt like on this!  So with 75 days to go, that is where we are.  

So when I say "its all in your head" I really mean it :)

Anna

People-Centered Programming, not Program Centered Programming

I had a GREAT time at the gym this morning.  Its crazy.  I've talked for years about moving out of training but I get around our amazing people and it just doesn't feel like work.  Sometimes, the night before I think how nice it would be to sleep in but I get there and the lives that are changing, the fun we have, the camaraderie, its truly the BEST part of my day.  And they influence me, challenge me, inspire me...they make me a better me.  Quite possibly the BEST job in the world.  I don't know if I will ever let it go.

So far outside of that I've had a few things on my mind today,

1) I really love my desk.  I got it at Good will for $15 and its the perfect size and color and I love being able to tape stuff to it and sit my drinks on it, spill them and keep on working…

2) I love working from home.  I love training.  But I am not wired to be with people all day, so its super wicked cool to get to do both.  Any online presence we have is just because of the times we live in.  I love focusing on the place and the people we train and work with - we are a live person face to face business.  So for me its perfect to get to spend a few hours with clients 3 times a week and a few hours with the staff 1 day a week and work on projects and strategies in marketing, programming and staff development outside of that.  But while alone so I can focus and so I can refuel my energy. Gyms are not great environments for quiet concentration nor uninterrupted stretches of thought.  Plus there is the fact that I have on fuzzy polka dotted pants!!

3) Super excited about diving into the 2014 programming project this week. People love to be in groups, they love to compete.  The saying goes "people will die for a point".  So true!  My idea is "people-centered programming" not program-centered programming.  I know first hand the life change of a coach and team.  I know what happens in the gym translates to every other facet of your life -relationships, work, finances, EVERYTHING.  We know that the gym model is kind of a fly-swatter trying to kill King Kong as far as solving the obesity/wellness/fitness problem.  We know that the PT and group class model is more like a pistol.  Much better but for some an unsustainable one financially or one that gets boring, plus its limited.  So we need like an AK-47 to take down this beast.  And we need an army behind it so we aren't just limited to the knowledge talents and skills of that one soldier holding it.  Part of what we are aiming to do in the transformation team is to develop the benefit of personal training along with the benefits of the camaraderie and accountability and support that come with group training and a team coaching approach.  The challenge (opportunity) is how to write the fitness programs for that.  Our team is brainstorming ideas daily.  Ideas/input from you geniuses out there welcome.  We gotta solve this problem ya'll!

We've achieved it to perfection so far.  We have people in our programs, lives changing, and it growing and retention is at an all time high with an average of 3 years!  Its working!!! NO QUESTION.

But there is so much opportunity to develop a system of programming that allows coaches to be people-centered, not program centered. All the coaches consider every client theirs and our clients have the benefit of each coach contributing to their journey when we gather corporately at playdates, at member seminars or on our closed FB group.

But we still need a more unified system with specific goals and progressions but with enough flexibility to be people-centered.  We don't want to be the restaurant with a different chef for every table, but we don't want to be McFitness where the coaches are literally robots either.  Its not best for the client or the coach.

So wish me luck on our people-centered programming mission today!
Anna

3 Ways to Change the Game

Do you know whats driving you?

I do.

There are 14 minutes below that will change your day and your life.  

I watched a video today posted on FB by my friend Kay Jarrett.  It impacted me and motivated and inspired me into ACTION and I wanted to share it.  Once you watch it you will see why.

It goes up there with my top 2 favorite videos of all time.  As you might guess, they aren't funny or sad.  They are spirit-moving, mind-questioning, emotion-stirring statements that make you put a big ole mirror up in front of yourself and take a good hard look.

This first video is why I am sharing the other 2.  You will see why when you watch it.

Caution: There is a little language in it.

WAKE UP WARRIOR: WHEN YOU HEAR THE VOICE…WILL YOU LISTEN?

7:20 sec

"To lead people, walk behind them" - LAO TZU: Tribute To Coaches Poem by Elliott Hulse

2:18 sec

Team Hoyt: I CAN ONLY IMAGINE

4:09 sec

Something I think could change our entire society is for all of us to rise up and pour into ourselves so we can spill over into others and fill them up. 

Fear can be so crippling that we let whatever is inside us stay there just incase someone would judge us.  But the thing is, fear is an EMOTION, not a FACT.  Its simple to watch a 7 minute video so how can it be such a big deal?  Because it changes your emotional state.  And we are emotional creatures that make decisions based on emotions. And decisions determine our destination.  Give us a set of circumstances and we will make a different decision based on the emotions we feel, not the facts.

Fear is an emotion, not a fact.  Imagine if we all became fearless and stepped up.   If we control our content consumption, we control our emotions.  

REMEMBER, ITS ALL IN YOUR HEAD,
Thats all I got!

Anna

PS: Hey locals!  Here is something you can do right now.

Decide to join us for FREE at Angie's FREE kickboxing class this Saturday at The Rev, which is, incase I didn't mention it, FREE.  For any and everyone.  8am.

Decisions Determine Destinations.

And they are made in an instant. What did you decide to do?  

Seminar Notes: Ego Depletion and Why We make Bad Decisions

By Stephen Box, ISSA Certified Personal Trainer

Revolution Fitness Coach

Below are the notes from today's bimonthly seminar for our members. Today's topic was Ego Depletion what it has to do with your ability to make good decisions. We walked away with a better understanding of what causes us do to things like cheat on our diet or stop off at a fast food restaurant even when we have food at home. I really appreciated the advice and tools I am putting into use going forward.  Here is a great article in the NY Times on this same topic. 

Anna

Seminar Notes: Ego Depletion and Why We make Bad Decisions

Stop to eat fast food on the way home?

More likely to binge eat on Friday night or Sunday?

Bought something from the store you didn't intend to buy?

You are not alone!

It's a process called Ego Depletion or Decision Fatigue and it simply means we have a finite number of decisions we can make in a day before we run out of willpower.

Examples:

3 men up for parole

1.     30 months for fraud (8:50am)

2.     15 months for assault (3:10pm)

3.     30 months for fraud (4:25pm)

Early in the day chance of parole was 70% vs 10% later in the day

2 groups asked to remember numbers (2 digits vs 7), in between rooms offered either chocolate cake or fruit

Likely results of Decision Fatigue?

1.     Act impulsively w/o thinking about consequences

2.     Do nothing (Like the Judges)

Examples:

Buying a car

Buying impulse item at the store

Students asked a series how questions about a free gift (candle or t-shirt, red or white....etc.).  Other group looked at the items but was not asked any questions and was not asked to make any decisions.

Group that was asked questions put hand in ice water for only 28 seconds on avg vs non-deciders whose avg time was 67 seconds meaning non-deciders had more willpower

Role of glucose?

Many studies show that increasing glucose levels help to not only ward off decision fatigue but actually reverse it's effects

What to do about it?

1. Make Fewer Decisions
The fewer decisions you make, the slower you’ll hit decision fatigue. Avoid making unnecessary decisions, especially right before a major decision.  Do this by planning ahead.
2. Limit Your Choices
The more elements you need to evaluate during a decision, the more taxing it becomes. Keep your options simple and reduce them whenever possible.
3. Use Decision Rules
Avoid detailed analysis for every decision. Use rules of thumb or rules you’ve defined in advance to make your decision.
4. Create Habits
Habits allow you to automate a decision so you avoid spending energy on it. Make your decision once, then create a habit to avoid making it repeatedly.
5. Make Important Decisions First
Order your decisions from most important to least important. Spend your limited reserves on the decisions that matter most. That way if you do hit decision fatigue, it’ll have less impact.
6. Eat
Eat more complex carbs with lean protein sources and healthy fats to slow down glucose spike.

Thanks to all who came!

Its not you, its me

Hey whats up guys?  Wanna share a little in my newest fitness adventure?  Like why I am training for a competition and how I am doing it?  People seem curious so here goes.

First let me tell you about a random event that happened last night. Everyone loves random.  Last night, Ruth, a client in our Transformation Team Program ("XTEAM") came to me holding a little green notebook and said she had something to share-did I have a minute?  She was just glowing.  She is 61, looks not a day over 41, blonde headed, gentle spirit and has been in our program just about 3 months. I've met her once before.  She said "I just wanted to show you what I did.  Now, I read the XTEAM Manual over the Holidays and it was HARD because it was so LONG (she is still smiling as I mentally kick myself for always being so long-winded) but I did everything in it and I carry it right here in my purse.  I read it every morning and every time I feel tempted and all throughout the day. And let me tell you!  It works!!"  Opening her book I see beautifully written cursive goals, affirmations, records, deadlines, etc.. All the things the manual suggests.  Then she shows me her meticulous food log.  Then it dawns on me that she has been at every free mindset and nutrition seminar we've given since she started. She's used the manual and her coach and the programming and she is in the best shape of her life.  That was the idea behind this XTEAM approach. And I just stop and decide to soak in what is happening.  She is so excited because she is following the process of mental training and it works.  She is being accountable and it works.  She complimented me on the ability to write something like that (the manual) and said…"I have always been healthy but I can honestly say I have never felt better."  Here she is and I just wanted to brag on her.

A wow moment for sure.  The thing is I didn't write the manual for her.  Or you. Or really any of our clients. I wrote it for me.  I just asked a dear friend to format a bunch of stuff I had written because I was just compelled to write it.  It made sense to use it to help answer questions and support our clients.  Same thing with the XTEAM approach or system or whatever you want to call it!  I just felt compelled to find a new way.

The bottom line is fitness is so personal and enigmatic at all levels.  Think about it.  Isn't everyone interested, entertained by or intimidated by it on some level?   There are millions upon millions of products, blogs and programs but it remains a bit of a mystery doesn't it? Weird, huh?

My thought is if its going to touch someone, it has to be Authentic.  Ironically that means it can never be for anyone else.  Part of fitness for a lot of us is to sort out our minds and write about it. For whatever reason we've been given this task and so thats what we do, out of a reflex almost.  

So despite the men and women from all walks of life over the past 7 years that have said, "if you were to do one of those competitions/lose weight/run a marathon/insert accomplishment here, it would really grow your business" - it just doesn't work for me.

Doing this is just like anything else you or me or anyone else does.  It just plants itself in your head and it won't let go.  It was like that with training.  its like that with writing.  Im sure people who jump out of airplanes just feel compelled.  I have zero desire to do that.  That was not planted in me.  I definitely don't feel like I need to jump out of an airplane to do something exciting, something the scares me and grows me.  I believe there is something you were wired to do.  its that thing that won't let you go.  I think these things that get lodged in our heart, or stuck in our throats like a bug we swallowed…don't go away until they teach us what we need to know. 

Its a great thing that we don't all feel compelled to do the same thing.  the stage would be full and so would the airplanes.  There would be a shortage of parachutes and sequined swimwear. 

So to answer the first question I get - why?  Its always been there and the timing was finally right.  I wanted it to be right for years and it wasn't.  Now it is.  Pain in the butt answer I know, but true.

There rest of the questions...

So what are you eating?

Hows your training going?

Are you writing about it? I want to read it!!

Are you doing 2 a days?

Are you doing refeeds?

Are you tired?

Are you hungry?

I will answer in the next blog.  I've been trying to write a food prep newsletter for like 100 million years and its on my list so I will include all of that in the newsletter an a follow up blog as soon as I can get it done!  I know how it is to want to know.

That's all I got!

Anna

PS:  OH!  I have no idea how to sign up for our newsletter right now if that link is broken while our website gets a facelift, just shoot a quick email to Mike info@revfitnessgroup and ask him to add you.  

Free Events This Week (Thurs & Sat)

***FLASH MIXER THIS THURSDAY***
7:30pm Revolution Fitness
This is the school night version of a full length mixer
7:15-Meet n Greet/Spark Time
7:29-7:55 Mixer

This event is just a fun informative way to learn how supplements can add to your insides health and not just focus on your outside. Come to this if you want to learn more about how AdvoCare can help with your health and fitness goals!

*** MEMBERS ONLY SEMINAR ON WHY WE MAKE BAD DECISIONS****
SATURDAY AT 9 AM
Revolution Fitness

come learn the psychology of making decisions against your best interest and steps to take so that you can start turning things around making the right decisions that get you to your goals!! See you there!!

This is free for all members and clients of revolution fitness and $25 for the public. All are welcome!!

The best foods pre and post workouts

Great article!! Had to share with you guys.

http://www.fitnessrxwomen.com/nutrition/workout-meal-planning/