A client asked me the other day why do I think it takes some people so long to get results while other people seem to have faster results. 

I think this is such an outstanding question.

It’s all about habits.  Some people will come in each week and do hours of cardio, but then leave the gym and pay little to no attention to what they eat. Likewise others will come in and do all sorts of rehab exercises and then go and sit in their office chair with their legs crossed for 3-4 hours a day and wonder why their knee or hip is still bothering them.

It’s all about HABITS.  To me the whole idea of working out, exercising and training, is so that it makes what we do in our day to day life easier and more enjoyable. If you spend 3-4 hours a week exercising, but spend 20-30 hours a week sitting improperly or not paying attention to what you eat, you’ve dismantled all the hard work you’ve done at the gym.

See, working out, training and exercising is like fluoride for the body.  It fortifies the body so it doesn’t break down while you’re going through your daily routine. Eating properly does much the same thing. It fortifies and encourages your body to burn fat, digest and eliminate properly and repair damaged tissues.

The curious thing is many people treat fitness like we do our car repair. We think if we just show up and do some exercise, that’s the end of the responsibility. Unfortunately you can’t just drop off your body and pick up a new one, without aches and pains, and with the perfect shape you want.  You have to be aware of your habits outside the gym as well.

Simply put, health, fitness and wellness is a lifestyle.  It is something that should be made part of your everyday living if you are going to get results and reach your goals.

Here are some HABITS to assist you in reaching your goals.

1.)   Focus on the task at hand.  If you’re training, train, don’t make it a social outlet. Get what you came to get done, done.

2.)   Plan your meals in advance. Make food choices that assist you in reaching your goals. You deserve to see the results of all your hard work, and it will help you stay motivated.

3.)   Get body work/massage done regularly. Whether it’s going to a massage therapist or using a roller or tube for self massage, take care of your body. It’s as important as changing the oil in your car.

4.)   Be aware of your posture. How you sit in your chair, how you walk, how you stand. You spend WAY more hours doing each of these things than you do training – Fortify!

5.)   Get your rest. At the pace most of us are working, none of us can afford to miss any sleep. It’s a necessary part of recuperation both mentally and physically.

Your habits, like it or not, decide your success in anything you do in life.  Don’t just go through the motions. You’re putting in the hard work, why not see the results? Whether it’s physical pain, a few extra pounds you want to get rid of, or a financial goal you have set for yourself, your habits will dictate your success.


At the risk of sounding a bit too cliche, changing your habits can seriously change your life.


Remember the 80/20 Rule -- 80% of your results are based on 20% of your actions!


As always, let me know what you think.  
I was just painfully reminded of how important it is to keep things simple in life. Had an unbelievable workout on Saturday, only to awake on Sunday feeling as though I had been run over by a truck -- repeatedly.  Yes, I do typically feel my workouts a few days later; but this soreness was far beyond that "typical" feeling.  So I traced my steps back to see what was different.  What I realized is that I had tried out some new "exotic" movements in my warm-up to replace some of my usual movements.  Doing my usual research, I came across some stretches and warm-up movements that were said to replace several other movements I was already doing.  So I figured, hey, that sounds like a good idea, if I can save time and accomplish the same amount of quality work, why not do it.  What I quickly realized is that these new (exotic) movements in fact did not work as well.  They did not warm my body up properly nor effectively prepare me for my workout.

And of course being me, I started thinking about how this example of using the "new and improved" happens in not only when it comes to staying healthy, but in life. 

Check out today's video blog post to see what I mean:

It's a new month.  And we are on the cusp of another holiday season.  What's your commitment to, comfort or success? So many people say they want success, but seem to miss this one point that would literally change their efforts from frustration to success.

Check out today's video blog and start being a success.

It's time for Mid-Week Motivation.

The holidays are just around the corner. Are you going to be out of control or in control and on track? You know it's all about the choices you make.  Whether it's the holidays, getting out of pain, or getting fit, it's all about the choosing the things that work for you and avoiding the things that don't work (or take you further from your goal).

Click the video below and see what I mean.

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Welcome back to another Mid-Week Motivation Post. 

I don't know if you're familiar with the term, but it seems that many people have been using this type of approach to fitness in order to achieve their results.  I must admit I have not heard any credible or lasting results from the process, but for some reason it hasn't stopped many from continuing on this path of frustration and angst.

If you're looking for a clear and to the point way to get out of pain, or make changes to your body, then I encourage you to check out today's video blog post.

Well this month for Mid Week motivation I've been sharing the critical elements to creating you're own Zone experience.  I do hope the information has been helpful. And I really hope that you've broadened your perspective about The Zone; understanding it's more about the elements than whether or not you play on the field.

Keep practicing and refining your elements and I can assure you, you will have your Zone experience and it that will take you to a whole new level.

Check out today's video for a review of all the critical elements, plus a few extras.

Well, here we are again, another Monday.  The last Monday of September.  Can someone please tell me what the heck happened to the year?  I blinked and suddenly we are a mere few days away from October.
Well this month we've been discussing getting clear on what's important to you.  What are your "Big Rocks" (core values)?

The first week I asked you to first get clear on what's important to you.  So many of us pick up values on this journey called life that aren't even ours. Then we wonder why we feel so frustrated or dissatisfied with the direction, quality, or lack of fulfillment our life gives us. So the first part of getting clear on what it is important to you, was to generate a list of qualities or attributes that you admire or consider important.

The following week I asked you to put this list of 7 Big Rocks in order, from most to least important. The purpose was to give you a fuller sense of just how important certain Rocks are in comparison to others.  More importantly it gave you a clearer perspective of what really matters to you. I went on to ask you to personally define what each of these 7 Big Rocks means to you.  You did this by completing the sentence "Being successful at (insert Big Rock here) means . . . .".

So you've created a list, given each Big Rock a measurable definition, and then were asked to sincerely look over your list and ask yourself ""How does my life presently (including work, spiritual practice, family, relationships, health, etc) reflect my Big Rocks/core values?"

If you're like most people, including myself, you found that there is a bit of a gap between what you aspire to and what you're actually living day to day.

Which brings us to today's post. First off, it's not unusual for people to find that their Big Rocks aren't effectively represented in their daily lives.  That's not a problem.  Welcome to life, you know?  What you do about this is now the big key.  If you were to take a look at where you have the smallest sized gap between where you are at now and where you want to be, as defined by your sentence exercise, what 2 changes could you implement this week to help you get closer to that Big Rock?

I want to warn you! Do Not make big life changes in order to close the gap without professional help or at least one heck of a proven support group.

That being said, I would ask you to evaluate each of your Big Rocks and ask yourself the same question.  "What 2 realistic changes could I make in my life right now, that would put me one step closer to being in-line with the life I say I want?" 

Be clear, this is no easy fix.  What it is however is an almost full-proof way to help you stay on track with creating the life you want. Let's be honest, if you're going to push yourself day in and day out to be your best, wouldn't it be nice to be heading in a direction that inspires and motivates you.  Remember, it's all about making small changes and working a little each day, each week, each month.  We're talking about your life here, OK, be a little patient with the process.

I really do hope this process has been helpful for you. I would appreciate any feedback you have about your process, or any questions you may have.
Well the month of September is almost over.  I don't know about you, but to me it seems like this year is flying by.

This month I shared with you the elements necessary to getting in The Zone. In addition it has been my intention to help you understand that getting in The Zone is not just for athletes, though that is often where we hear the experience discussed most often. Getting in The Zone is about having certain elements present in order to create the environment for an experience in The Zone.  It's not just for those playing on the field.

The first element we discussed was the idea of Focus/Concentration.  I discussed the importance of taking an activity you enjoy and engaging in that activity for 15-30 minutes with complete 100% concentration. I realize in a world that is pulling us in so many different directions on a day in and day out basis, sometimes just being able to concentrate is a task by itself.  But at the same time it is a necessary component to having a Zone experience. 

The second element I shared with you was the element of Getting in Synch with Yourself.  I discussed with you the concept of being mentally present is one thing, but taking it to the next level and making sure you're also present to the physical part of the experience is equally important, and absolutely necessary to having a Zone experience.

The third crucial element I shared with you was that of Setting Challenging Goals. This is an important point to understand because just concentrating and being in synch is not enough to have a Zone experience if the activity your enjoying is not challenging.  The goal has to require you to step up to another level. It has to require an increase in your concentration level and being in synch with yourself in order to achieve the goal. You can't just go through the motions or just be present at your usual level. You'll have to take it up a notch. Thus the goal is not too easy, but not overwhelming either -- it is achievable, but will require you to use the first two elements to achieve it.

This week's important element is a bit more challenging. It is often referred to as the Loss of Self-Consciousness.  Meaning you are so concentrated on the activity, so in synch with the physical aspect of the activity that it almost seems effortless and you lose the aspect of judging your behavior or performance.  Instead you are solely focused and aware of the actions. It is as if you are an integral part of the process of this activity.  It is more a feeling than an effort. Different from the previous elements, this is more experiential.

As you can see, each of the elements we have discussed this month actually built upon one another.  In order for you to Get in Synch with yourself you have to have established a good level of Concentration, etc.

For the final week I will discuss some other elements that are often mentioned as part of certain Zone experiences so that you have a fuller understanding. Not all the elements are needed, but I believe, from experience, there are definitely certain elements necessary to even create the environment for a Zone experience.

Until next week. . . Keep practicing!
Two weeks ago I asked you to make a list of values that were important to you.  I then asked you to take that list and narrow it down to the 7 most important values. I also shared a few strategies that might be helpful in coming up with your 7 Big Rocks.

Last week I asked you to take that list and put it in order, from most important to least important, so that you could get a deeper sense of clarity about the things that you've deemed important to you.  In addition, I requested that you then create sentences or a paragraph for each of your core values using the example "Being successful at (input Big Rock/core value) means . . . .". 

This week I am going to ask to take a look at your list.  Does it still ring true?  Now that you've had a few weeks to sit with them, do these Big Rocks/core values still best describe the things that are important to you?  If not, make the necessary adjustments to assure that your list of 7 Big Rocks accurately describes the things that are important to you.  Make sure to complete the sentence exercise for any changes you've made.

That brings us to this week.  I now want you to sit back and read each of your 7 Big Rock sentences aloud. How does it feel? If you're like me it feels pretty darn good to have created a sense of clarity, a map of who you are and what you stand for.  Simply, you've created your vision of the elements necessary for a successful life. You've created a guide, a map to help keep you on track with what you deem important to you.

Feels good doesn't it?

Now that you've read them aloud and have a good sense of what elements are necessary for your successful life, ask yourself, "How does my life presently (including work, spiritual practice, family, relationships, health, etc) reflect my Big Rocks/core values?"

Over the next week or so I want you to really look at what elements you've deemed necessary for a successful life and evaluate yourself honestly and sincerely to see how in-line you are with the values you hold. 

I want you to know that it is not uncommon for people to find that there is a gap between the values they aspire to and the actual way that they live their lives.  In a world that is moving so fast and requiring so much of us, it is definitely a challenge to always be consistent with the values we hold dear.

Not to worry that is the topic of next weeks post -- Getting Your Life In Line with Your Big Rocks.

Remember, my goal in sharing this information with you is to help you create the life and experiences you want to experience. Don't worry about the gaps that may exist, they are just reminders to redirect your energies and be aware of how you spend your time. Next week I'll share with you some strategies to use to help you get on track.
Remember, if it was easy everyone would be having the experience. Here is another critical element necessary to having that Zone experience.  In addition, I answer a few questions from emails regarding some of the challenges that you may face when reaching for the Zone, the Flow, or that Peak Experience.

 Find out what it takes to have your experience. Check out the video below.