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/

Growing up

Cant sleep and I'm absolutely stinking delighted.

Some of my best memories are of a totally quiet house (check), no lights on (check), only sunshine and a cup of coffee in front of my computer back when we had a big computer armoire in the kitchen.  Remember those!  They are about like having rabbit ears now.

Now its a laptop and a hot tea and its pitch black, but it always starts out the same.  I have a blank screen, all the thoughts from the last few days (mostly from in the shower, when Im cleaning, cooking, working out, or the car) and no idea what is about to happen.

All of the sudden, like 2 seconds ago, Ellen grew up.  She made Santa look like an elf when she sat in his lap.  She cooked banana bread from scratch totally solo today.  She texted me.  She had a friend over recently and it struck me how young Ellen is by comparison and that is because we choose to treat her that way and keep her that way.  But in reality, I don't have this baby anymore.

I was looking back at old Facebook statuses from 1 and 2 years ago (highly recommend this by the way, nothing else has ever come close to giving us a living autobiography) and I was amazed and what a beautiful and funny little girl I had based on those statuses. All the moments we captured, all the things we have done!  Jesustakethewheel, both the in-laws are right, we GO. ALOT.  And incidentally, I was totally amazed and how funny, inspiring and enjoyable I found myself, too.  True story!   I really fell victim to my own insecurities when the 4,510th person said "I see "ALL" your posts on Facebook "ALL THE TIME" when we ran into them face to face.  "you are on there ALL THE TIME' they would say.  "I love reading ALL YOUR POSTS" they would say.  I was embarrassed for some reason, like I had been busted!  I guess because I enjoy it so much and because its really like the new blogging, which was the new journalling, which for me is a hobby, but I digress.

I am way too critical of myself.  And sensitive.  And driven.  Kind of volatile, or at least stressful for me, since unless you are under a rock never attempting anything, you are going to get criticized.  And knocked down.  Both can paralyze me.  "Everybody has a plan until they get punched in the face" is taped to my keyboard because I can be so easily and deeply hurt and question everything I've done, my judgement, others' motives, the list is endless.  Mostly I question if I should go on, keep trying at all.   Thats probably everyone if I had to guess, but at some point you have to get over all of that and be proud, and confident.

So my thoughts are that I have to stop letting someone's OPINION of what I do or enjoy affect me.  From Facebook, to work, to writing, to fitness, to parenting, I will be judged and my thought is that its time that stopped having any affect on me.   My other thought is that (other's opinions aside) every sacrifice I've made in the business world and even the fitness world or even just plain old having fun world to spend more time with Ellen Rose was worth it.  I don't feel cheated.  I don't feel like I wasn't there, not even a little bit.  Wealth is really freedom, and I've got that.  A lot of it.  And I've chosen to "spend" most of it on Ellen.

People said to dive into parenting because it ends and you can't get it back; they were right.  So much of the heavy lifting is over and I have the space in the work, fitness and fun worlds now that I didn't have for a couple of years.  I affectionately called those years "parenting prison" to my dearest friends.  This is also why I am in awe mothers who raise children over 10s of years or have several kids.  Running a country would be easier and less stressful.  No question.

But had I given in to others or just my desire to do more, I would have regret.  So its worth it.

To close - What kind of  new years day post would this be without a list of resolutions?  I can hear David Letterman's top 10 background music in my head for some reason but I don't know what I am about to write so here goes…

1.  I resolve to write more and not care what anyone else thinks about it, or where I do it.
2.  I resolve to focus on Ellen every day knowing the next 10 years are all I have, really 4 since she will be a pre-teen alien.
3.  I resolve to focus on Mike because he is constant when everything else changes, and that is priceless.
4.  I resolve to enjoy the journey with faith instead of fear for the professional goals I've set for this year.
5. I resolve to meet a 10 year old fitness goal and compete (April contest planned)
6. I resolve to use my gifts and confidently and tirelessly connect with others.
7. I resolve to stay calm, no matter what.
8. I resolve to faithfully stay connected with my family and friends instead of working around the clock.
9. Did I say I resolve to let go what others think of me, at all, ever, in any way? OK. that deserves 2.
10.  I resolve to stop underestimating myself and my instincts - I resolve to be proud of me.

OK, thats what I had, so that is what you get!

Good night and HAPPY NEW YEAR,
Anna

For anyone who feels stuck

First I should start with the goal.  I've set a goal to do my first physique competition on April 12 next year so I've started training for that and because I'm getting results, I want to share what Im doing, what I've changed and what's working in case what Im experience speaks to or helps one of you on your journey.

For years I felt stuck.  Despite hard workouts, food planning, reading and investing in myself to keep myself motivated I felt like I was just one step away from the dreaded rut.  I knew for years I wanted to find something that got me out, but I also knew the timing was wrong.  So I grinded it out.

LESSON 1: FOCUS
Turns out, I was using a great technique called focus, it just wasn't any fun.  I was just focusing on other goals and its a good thing I did.  Now that so many of the professional and parenting goals I was focused on have been met, its my turn.  So the timing is right.  I thought I was in a rut, but I was just just making a conscious decision to sacrifice being great in my fitness journey so I could achieve a great goal in other places. Now I know not to be so hard on myself.  I have to sacrifice greatness in one area to achieve it in another AT THE SAME TIME.  Reminds me of an old quote "You can have everything you want, just not at the same time."


LESSON 2: Its the LITTLE THINGS

-I added 12 minutes of sprints to 2 workouts a week.

-I added 1 metabolic workout consistently to my 3 weight wo a week.

-Ive invested in a trusted friend who is also a trainer to do some thinking for me, to design a couple workouts a week, keep me accountable for not lollygagging through workouts and looking at my meal plan for tweaks.  A small but effective change is meticulously timing WO rest periods.  I can't chat, text or make notes.  I have to stay FOCUSED.

-Im eating 30-40 grams of protein 6x/day each meal instead of 10-25.  It matters.  Its requiring eating from tupperware more and a cooler most days.

-Calories haven't drastically changed and Im eating the exact same foods.  In fact Im eating more.  I am eating a full 2 cups of veggies with a lot of meals I would not have eaten before.  I think mostly the calories been replaced - starches for protein and fiber calories.

-I stop eating when Im full and the planned meal is over.  I walk away.  I still don't wanna.  But there are no extra bites and this takes focus and water.

-Speaking of water, Im drinking 1 FULL MEASURED GALLON of water.  Which means Im drinking 20 oz of water before I eat and at any sign of hunger.  I was closer to like 90-100oz a day and the added water makes it hard to overeat.  I thought I was at a gallon.  This is a game changer!!!

-Im on plan for 2 days then I have a post workout off plan meal.  Im not "relaxed" on the weekends.  If I do, its once and then Im right back on it.  Last weekend that meant I worked out at night, had the off plan meal after, went to bed, then woke up and ate giant chicken breast and cauliflower for breakfast.  I figured I better get right back in before I convince myself peanut butter on whole wheat toast and a protein shake is on plan :).

-Ive started taking 12 fish oils a day and Calcium at night.

-I've added Clear Mood all day and especially at night to help manage anxiety/procrastination eating.

-I force myself to get up at 4:30-5 even if Im not training so I fall asleep on time and don't spend those Wed and Friday so sleepy.  I overeat and blow off workouts when Im sleepy and when I stay up late.

So…..Nothing drastic!!!!  I've noticed the workout pants have lots of room but I haven't weighed or measured.  I can tell this next 2 weeks will be noticeable because the momentum is strong and we are nearing the 8 week mark where things really start to happen.

Reminds me of that video about how water boils at one temperature and then add 1 degree and it creates steam.  Steam can power a train!  This really has been the 1 degree that is making all the difference!

Hope that helps someone today.

Thats all I got!
Anna