Body comp check-in

If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.  ~Andrew Carnegie

I did a body comp check in this past Saturday with 2012 Success Story athlete, Michel. After she left I thought to myself, "now this is how one should conduct a body comp." She showed up with 2013 goals in the making, expecting improvements from her last body comp, and allowed a little extra time to discuss what's next on her fitness journey.

Michel is putting in the work, and she's not settling for being content with where she is. She wants to continue to get stronger, leaner, faster, but now these goals are more defined with action steps. After she left I was encouraged knowing that Michel is making lifestyle changes that will last forever.

How do you approach body comp check ins with your coach? Personally, my athletes earn their follow-up body comps. The first one is encouraged/a requirement; however, moving forward I make certain the athlete is doing the work--> showing up to class, putting in additional workouts, food logging, pushup challenge, etc.

Train with a purpose.

Vision Wall

If you can dream it, you can see it. If you can see it, you can do it.

 Last year around this time John Henry came and spoke to some of the coaches at CrossFit Central. Not only is he a leading force in the financial planning field, he teaches and challenges you to dream the unthinkable. It may sound like a simple concept, but I dare you to dream the biggest dreams you can possibly imagine and try to not find a way to justify how it's completely impossible to make those dreams a reality. Unfortunately, the older I get the childlike faith and imagination I once had becomes a challenge to live daily.

Since last year I have focused on simply dreaming. This is different then setting goals, which I highly believe. I am not trying to figure out the what, how, and when of the details; I am simply allowing my imagination to run wild. It's one of the most invigorating exercises!

I started vision boarding about 2 years ago thanks to Carey Kepler's encouragement. Since then I have also created a Vision Book that holds pictures of all my dreams. On Thanksgiving Day, I realized I wanted to take some of the pictures I had taped to my Vision Board into my book and saw this was not going to happen without the pictures ripping. Then the light bulb came on and I had a better idea--- create a Vision Wall.

I have a blank wall in my room and have now added pages from my Vision Book to my Vision Wall. The pages can come down or be added to at anytime and nothing is ruined. As I see pictures in a magazine, I rip them out and add them to my wall. The Vision Wall is an ever-changing wall, because my dreams are forever changing and growing.

My wall is now covered with clothes, watches, vacation spots, jewelry, rings, family, fitness, and words that identify with who I am and where I am going. The picture above is only half of what is in my Vision Book.

I dare you to try it. Dream the impossible.

Accomplish Anything

When you develop yourself to the point where your belief in yourself is so strong that you know you can accomplish anything you put your mind to, your future will be unlimited. -Brian Tracy

A year ago I sat down with Jeremy and we started painting the picture of what is to come with Relentless Boot Camp. Each passing day the goals set forth are becoming more and more real. From boot camp growth, to new coaches, to in-home personal training, to corporate wellness, to developing a global brand...the possibilities are unlimited. The simple action of taking pen to paper makes the above quote a reality. I have no doubt our dreams will be accomplished and then some!

Do you believe you can accomplish anything you put your mind to? I dare you to try!

Goals

Goal achievement doesn’t come down to dreaming, writing out and planning. It comes down to the day-to-day decisions and behaviors of DOING what you said you were going to do, long enough for you to make it to the end point.

The past month and a half I have been hashing out my goals and everything I want to accomplish over the next year. I found it super encouraging to see I am already checking goals off my list before I even posted this blog. Coach Lisa Thiel is my accountability partner; her and I are seeing to it that we accomplish, reassess where needed, and take action. I challenge you to take the time to plan your life. Find someone to hold you to it. Below are some of my goals for 2011. Make your goals a reality!

PERSONAL

12 MONTH—

 I will be a Lulu Ambassador- 12/2011

 I will cook every recipe in Mark Sisson’s cook book.

 I will go on 1 date per month.

 I will be featured in a top fitness magazine- 12/2011

3 MONTH—completed by 3/31/11

I will have Showout brand developed

Patent

Logo design

 Website--- showoutlife.com

Shirts

I will cook every recipe in Mark Sisson’s cook book.

Prepare 1 new recipe each week

I will have professional photos completed- 3/5/2011

12% body fat

Find a photographer

 Schedule makeup appointment at MAC

Buy clothes

I will purchase an SUV

 Decide what car I want

Financing- done and done

I will expand my knowledge on CrossFit, boot camps, exercise science, business

 Read, watch videos a minimum of 15 minutes a day, 5x/week

 

PHYSICAL

3 MONTH—completed by 3/31/11

I will complete a muscle up

 I will practice muscle-ups on Mondays 10 minutes before/after class

 I will perform 10 consecutive chest-to-bar pull ups

 I will do 30 pull-ups, 5x/week

 I will perform 5 consecutive butterfly pull ups

 I will practice the butterfly movement on Tuesdays & Wednesdays 10 mins before/after class.

 I will perform HSPU in a workout

 Spend 10 minutes once a week practicing HSPU on days I do yoga.

Walk on hands 2x week before class

 Wall/hand/shoulder touches—perform 10, 2x/week on yoga and run days

 I will have 12% body fat

 Corn chips allowed 2x/month

Limit alcohol consumption to only 2x/week, max—clean drinks only

A Play on Words

Success as I see it, is a result, not a goal. - Gustave Flaubert

When this quote came up on by Blackberry today I had to read it about 5x before it really stuck and made sense to me. I am a huge advocate of goal setting. I strongly believe if you do not write out goals and take action, then it's just a dream. Achieving goals equals success in my world.

However... The play with words on this quote reminded me how consistently doing the little things day in and day out leads to success. For example, following up with client emails; working out consistently; addressing my weaknesses; mentoring others; programming new events; etc---the result at the end of the day is success in all capacities. In other words, mapping out my goals allows me to see the end result--->success.

I am coaching 11 clients in the Trojan Challenge. Each of them wrote out 3-5 goals that they want to achieve over the next 7 weeks. Team Crush It--what are the little things you must do daily to produce results allowing you to achieve your goals?

Repetition

"It's the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen." - Muhammad Ali

I could not agree more Muhammad Ali. I have been doing this daily with multiple aspects of my life. Taking action day in and day out even when it's not easy or when I'm tired. I am so passionate and convicted about the goals I have set for this year that I refuse to not do all I can to reach them.

I strongly believe in goal setting, similar to a lot of the coaches at CrossFit Central. It is one step to say your goals, a bigger step to write out your goals, and an even greater step to start taking action immediately. Repetition. Belief. Making it happen. I revisited my goals that I set for 3, 6, and 12 months in October 2009. WOW!!! Updates below. I have added more goals to this list and reassessed after completing the Personal Power series with Tony Robbins. More to come tomorrow.

If you have written down goals, then I challenge you to revisit them. It is encouraging when you see how far you have come or it is a big wake up call to get your butt in gear. Repetition. Repetition. Repetition. Repetition of Belief in your dreams.

Career--
3 MONTH
1) I have 10+ clients in all boot camps- January 4th, 2010 - CHECK
2) I am coaching 2 groups of 3 personal training clients- Dec. 25th -I have just the right amount of clients now.
3) Monthly boot camp newsletter- January 6th, 2010- CHECK
4) Training up new, upcoming coaches-CHECK

12 MONTH
1) Relentless Boot Camp is a household fitness name in Austin- June 2010- WELL ON ITS WAY
2) 6-figure coach- November 1st, 2010- WELL ON MY WAY
3) Level II CrossFit trainer- as soon as a Level II opens up - reassessing since the cert is completely different now
4) Developed Pillars of Movement exercise book- March 2010 - changing to Relentless Outdoor Training Coach Manual...almost done


Personal--
3 MONTH
1) Patented SHOWOUT- January 16th, 2010 -did not patent but made a Showout shirt
2) 10% body fat- December 1st, 2009 - Not there, and not sure if I even want to be there; however, I am happy with where I am and where I am going.

12 MONTH
1) Completed the gymnastic, olympic weightlifting, and running/endurance certifications- Nov. 1st, 2010- attending Underground Strength Training at the end of this month with Zach Even-Esh; working with Chad Vaughn on Oly lifts currently
2) Financially free of all credit cards- Nov. 1st, 2010 - moving this date up to May 2010
3) Paid off car and bought a new and larger one (wayyyyy too much boot camp equipment)- Nov. 1st, 2010- identified cars I want so I have a plan of action


Health--
12 MONTH
1) Capable of doing every CrossFit WOD thrown my way as prescribed- need to improve gymnastic movements to reach this goal
2) CF Total-- squat: 215; shoulder press: 95; deadlift: 265-- Dec 31st- CHECK on shoulder press and deadlift

Plan of Action

Relentless boot campers in the Dick Nichols Tu/Th 6:ooPM class doing partner wheel barrow walks

"A goal without a plan is just a wish." - Antoine de Saint-Exupery

Quotes are emailed to me about every other day from Top Achievement. The quote above was sent to me this morning. Bam. Slap in the face--that statement could not be expressed more perfectly. It made me go back and look at my goals and see where I am and if I am staying on track. I can honestly say I am taking action daily to achieve my goals, but I can absolutely do more. I must admit that I am most focus on the career goals right now. 1 day at a time. Pressing forward. Focusing on the big picture.

Do you have a plan of action for your goals?

3 month & 12 month Updated Goals

(chanting) MAKE IT HAPPEN...MAKE IT HAPPEN...MAKE IT HAPPEN...MAKE IT HAPPEN!!!

Career--
3 MONTH
1) I have 10+ clients in all boot camps- January 4th, 2010
2) I am coaching 2 groups of 3 personal training clients- Dec. 25th
3) Monthly boot camp newsletter- January 6th, 2010
4) Training up new, upcoming coaches

12 MONTH
1) Relentless Boot Camp is a household fitness name in Austin- June 2010
2) 6-figure coach- November 1st, 2010
3) Level II CrossFit trainer- as soon as a Level II opens up
4) Developed Pillars of Movement exercise book- March 2010


Personal--
3 MONTH
1) Patented SHOWOUT- January 16th, 2010
2) 10% body fat- December 1st

12 MONTH
1) Completed the gymnastic, olympic weightlifting, and running/endurance certifications- Nov. 1st, 2010
2) Financially free of all credit cards- Nov. 1st, 2010
3) Paid off car and bought a new and larger one (wayyyyy too much boot camp equipment)- Nov. 1st, 2010


Health--
12 MONTH
1) Capable of doing every CrossFit WOD thrown my way as prescribed
2) CF Total-- squat: 215; shoulder press: 95; deadlift: 265-- Dec 31st

Goal Reassessment continued...

I decided it was time to review my goals I set in August. Once I make myself set down and really evaluate where I am and where I want to go, I am fired up and motivated to do it. It is simply allowing myself to take time out of my day and take a good look in the mirror. I like a lot of what I see, but I also see defeat, and plenty of room for improvement. Wendell Phillips quotes it perfectly, "What is defeat? Nothing but education; nothing but the first step to something better."

Below is an update. Tomorrow I will have my new goals posted and current ones adjusted. Ardith, this post is especially for you, because you call me out and hold me accountable. Thank you!!

Career-
1) I am a silver pin in Advocare- Oct 30th--Did not happen but introducing Advocare to more people daily. Who needs some Spark =)
2) Relentless boot camps have added value for each athlete--shirts, KB/DB workout book, and KB for class- Aug 31st-- Taking place now...no shirts and book but added value via Relentless website and other boot camp Events & Challenges in the making
3) I completed the Olympic weight lifting cert-- Oct 18th-- Did not happen but attending Kettlebell certification on Dec. 5th

Personal-
1) I am financially free of 2 credit cards-- Oct 2nd -- Paid off one credit card
2) I am spending a minimum of 20 mins 5x a week on personal development- Only about 3x a week
3) I am 10% body fat and 2 inches smaller in my waist line-- Oct 2nd -- I am still around 12-13% but have lost an inch in my waist line. Sept. 30th I started to really Zone and not just eat gluten/dairy free, and now I am edging closer to this goal.

Health-
1) I am doing 5 consecutive hand-stand pushups-- Oct 2nd --I can do handstand pushups on the ab mat now, which is a huge improvement. Still not where I want to be yet but getting closer...
2) I am doing a muscle-up-- Oct 16th -- Nope. Not quite there. I can only push myself out of the dip of the muscle-up
3) I am doing 10 consecutive chest-to-bar kipping pull-ups-- Sept 4th -- yep, yep. Pull-ups are wayyyyyyyyyyy better. Still improving. Not all chest to bar but way more consistent. Yayyy!!
4) I have increased CF Total-- squat: 215; shoulder press: 95; deadlift: 265-- Dec 31st -- Max deadlift is at 245 and shoulder press is still at 85. Not sure about back squat.

Attitude of the Mind

(pic above: Deep Eddy 5:30AM Tu/Th)

"The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind." -- William James (1842 - 1910)

I am realizing more and more each week the power of my mind and thoughts. I am sure each of you have the heard the following anecdotal sayings in one form or another. "You are who you run with; You are what you eat; If you think it, you will eventually be it; You snooze, you lose." Each one has some form of truth just like the quote above.

Each day I must decide to decide to make it happen; flee from mediocrity; heed corrective criticism; step out of my comfort zone; believe in myself and all that God has given me; and trust that I am not given more than I can handle. I indeed have days where I feel I cannot measure up as a sister, friend, coach, and athlete; however, I know I must take those thoughts captive immediately and "alter the attitude of my mind." My mind is powerful and amazing, and I will strive to only entertain thoughts that carry me to my goals.

What thoughts do you take captive????

Goal Setting

How you think when you lose determines how long it will be until you win.
-- Gilbert K. Chesterton

During our Tuesday Indoor coaches meeting, Carey had each of us stand up and read out loud our 3 month goals to the team.

HEALTH

1. I can do 10 consecutive kipping pull ups—April 25th-- still need to improve the kip but so much closer
   
2. I am a member of the CrossFit Central Affiliate team—May 3rd-- no check
3. I properly perform a power clean at 135 lbs—June 30th-- got 130 lbs yesterday
   

CAREER

1. I have a minimum of 10 people in each of the boot camps I am coaching—June 1st-- well on my way
   
2. I am coaching a corporate wellness program—June 3oth-- reassessing this goal
   
3. I have 3 new personal training clients—May 4th-- no check. But got a new client today.
   

PERSONAL

1. I have attended the Dani Johnson First Steps to Success Seminar—April 27th-- check
   
2. I cook dinner for all 3 of my siblings twice a month-- pretty much a check. We eat together as a family more often
   
3. I am financially free of one credit card —June 30th-- getting closer

As you can see above the time frame for some of my goals has not quite hit the "deadline", but it was healthy to read my goals out loud and put myself in check. I truly believe in goal setting. I did not hit all of the goals I wrote out, but you better believe that will not get me down. I do not view it as failure but as more motivation to stay the course and believe in my ability. Reassess. Adjust. Write out new goals. Move forward. No looking back and saying "would've, could've, should've." Live, learn, and grow.

I encourage each of you to attend the Goal Setting workshop next Thursday, May 21st, at 7:00 at CrossFit Central. Write those goals down.