Mid-Week Motivation: Getting In The Zone -- Challenges and Goals

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.

Kurt Elder of Energy FX Fitness Consultants discusses a 3rd critical element to getting in The Zone, as well as addresses challenges to that process. http://...

Organize Your Big Rocks

Hope you had a great weekend. 

If you'll remember last week I asked you to make a list of the values that are of significant importance to you.  I gave you a few examples as to how to come up with those core values or Big Rocks. How did that process go for you?  I'm sure you're aware that as we evolve, our Big Rocks change. The important thing is what are your Big Rocks now. Were you able to come up with 7 Big Rocks that fairly and accurately identify what is important to you? If you're still having trouble coming up with 7 Big Rocks, please send me an email so I can assist you. 

This week I want to talk about the importance of each of those Big Rocks.  Take your list of the 7 important Big Rocks and place them in their order of significance, most important to least important. One way of getting clear on how to place your Big Rocks in order is to ask yourself, "If I had to live without one of these values, which one would I give up, or do without". Now I realize that you've narrowed it down to 7 Big Rocks, how can you possibly live without one of the important 7, you're probably asking yourself. I'm going to ask you to push yourself to really get clear on which are the most important because that is the only way to get clear and assure your happiness and success.

The reason I've made such a big deal of putting your 7 Big Rocks in order of significance is because it's the framework from how I am going to ask you to organize and assess your life.  Often times we have goals, many times not even our own, and then really have no process or understanding of how to clarify if we're being productive.  Sure you get a paycheck and hopefully are able to pay your bills on-time and consistently, but are you happy and feeling fulfilled? Whether it's getting in The Zone, having a Peak Experience, or being in The Flow, you're only are able to achieve that experience when you are living consistently with the things that are most important to you.  That's why it's so important that you be clear on what your Big Rocks are and what order they go in -- for you.

Now here's the meat of today's post.  I want you to take each of 7 Big Rocks, core values, and place them in the following sentence "Being successful at (fill in Big Rock, core value) means  . . . . .".  What would success at this value look like to you? When completing the sentence exercise be sure to include what characteristics, feelings, behaviors, and achievements would accompany success at this value.

Whether it's in 2 weeks, 2 years, or much later, when looking back over your life, how will you know if you've been successful at certain core values, Big Rocks, if you don't have a way to define them.  This process serves as a sort of road map to assure your success and accountability.

7 Most Important Stretches If You Spend Your Day At A Desk

After last Friday's post I received quite a few emails regarding which were the most important stretches. "I don't have time to do them all Kurt, c'mon."  So I thought it might be a good idea if I broke the stretches down into groups so that you can use them more effectively.

By and large most of my clientele spend the majority of their day sitting at a desk.  They tell me that they have few if any opportunities to get up from their desk for any length of time. And if they do, it's usually to go to a meeting where they spend anywhere from 2-4hrs sitting again. 

As all of you know, who have been following my posts, sitting for long periods of time has significant consequences to your body.  Especially your lower back, knees and sometimes wrists (depending how much time you spend on the computer).  So let's get rid of that pain and discomfort.

Below I have listed the 7 most important stretches if you're a person who is stuck at a desk for most of the day.

I would encourage you to do these stretches a minimum of 1x/day. They will take you approximately 15-30 minutes to do.  Not much time to invest to get out of pain.  Think about it for a second.  You spend 4-8 hours sitting.  I'm just asking for 30 minutes a day to get you out of pain, and help you decrease your stress level. Sounds like a good investment to me.

This is Stretch#1.

Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon.

Hold position for 7 breaths.

This is Stretch #2.

Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand.

Repeat movement 3 times on both sides.

This is Stretch #3.

With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor.

Hold for 5-7 breaths. Repeat on other side.

This is Stretch#4.

Begin with your head, forearms, shoulder blades, and butt against the wall. Feet should be 6-8" away from wall. Make sure there is minimal space between your lower back and wall.

Ending position for Stretch #4.

Extend your arms up and out into a 'Y' position. Be sure to keep forearms and hands in contact with the wall at all times.

Repeat movement 7-10 times.

This is Stretch #5.

Taking a lunge position halfway through a doorway, use this inverted 'V', place your hands on a door frame and gently lean forward until a stretch is felt in the shoulder, chest and/or arms. Make sure your weight is evenly balanced between the front and back leg.

Hold this position for 5-7 seconds. Repeat 2-3 times.

This is Stretch #6.

Stand straight and clasp your hands behind your back.

Ending position Stretch #6.

Tuck hips underneath you (by flexing your butt) and tighten your stomach, move clasped hands towards floor, while pulling shoulders back and lifting chest. This should create erect posture. Be sure not to arch lower back.

Hold for 5-7 breaths. Repeat 3-5 times.

This is Stretch#7 (1/3).
This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.

Hold for 7-10 seconds

Stretch #7 (2/3)

Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels.

Hold for 7-10 seconds.

Stretch #7 (3/3).

Now do the same process you did for the above picture for the left side.

Hold for 7-10 seconds.

Well, there you go.  The 7 most important stretches for those of you who spend way too many hours seated at your desk.  These quick 7 should get you out pain and help you stay that way. 

As always let me know what you think.

Mid-Week Motivation: Get In Synch With Yourself

This week I wanted to address another critical element necessary for getting in The Zone, having a Peak Experience, or being in The Flow.  As I shared with you on Monday, many of us spend more time on auto-pilot than we do being present to the task at hand. If you're serious about making any sort of changes in your life, or are looking to have a re-creative experience, check out today's video blog post.

Kurt Elder discusses another critical element to getting in The Zone, having a Peak Experience, or being in The Flow. http://www.energyfxfitness.com

How To Find Your Big Rocks

I really believe many people operate on auto-pilot more often then they even realize.  When you actually ask a person why they do such and such (a certain exercise, or have certain nutritional ideas) I get this looonnggg pause of silence, as though I've asked the question in Latin. Then the person usually goes on to quote some article or person who told them this perspective.  But when I ask them what do they think, they look bewildered.

The above is a great example of the goal of today's blog post -- to help you understand why you do what you do. Too many of us are operating on autopilot; dissatisfied with the results, but not really participating in the creation of the goal or process.

If you're serious about making any sort of transformation in your life, whether it's to lose weight, get out of pain, make more money, save more money, or just have a more satisfying life overall, you have to be clear on what your Big Rocks are.  If I may take it one step further, if you're reaching for a Peak Experience, Being in the Flow or Being in the Zone, you have to first be very clear on what your values are, what drives you, what moves you, what you're really committed to doing. Basically what values are you sincerely motivated by, and are they your values or one's you've just picked up along the way?

Believe it or not, I have found more than one or two people who practice fitness by default. They do it just because someone told them it's important, their partner does it, etc., not because they are sincerely motivated by the idea or the benefits it yields.  The problem with this orientation to health, fitness, and wellness is that it comes from a place outside of you. And trust me when I tell you that when an idea you follow is not yours, it is short-lived and usually has merger if any positive results.

You have to see the value of a certain idea if you're going to commit to doing it and see positive results. As we all know, even when we are doing things we like, it's difficult to commit to doing them day in and day out if we don't feel some sort of passion and commitment to doing them.  Because let's be honest, committing to something is not always convenient. And unless you're passionate about a certain value or idea, you'll just stop doing it when the going gets uncomfortable.

So. . .

Take out a piece of paper and write down a list of 7 things that are important to you. Don't judge them, just write them down. If you find yourself having a little trouble, perhaps think of people you respect and admire and write down characteristics of each of these individuals. Do you notice any items on the list being repeated? That's a clue that those items may be core values that you yourself aspire to have or already contain.  You could also write down things you've heard others say about you, both the positive and the negative. Sometimes other people see us more clearly than we see ourselves.  It may even be helpful to start off by writing what is most important to you in life. After you've written the 7 items are important to you, then ask yourself why is each value important to me, what does having 'that' mean.

This is a good starting point for getting to your core values. It is a way of fleshing out what values you live your life by and why.   And if you feel like sharing, then post your list and your observations on my blog.

Next week I'll share with you what to do with this list of core values and how to use it to your advantage in achieving all of your goals!

Until next week. . . .

For All The Parts That Hurt, Here's The Solution

Since May of this year, I've been sharing with you various stretches and exercises to help you get out of pain and stay that way.  From the questions and emails I've been receiving it seems as though a reminder of the blogs would be really helpful.  As I promised early on in my blog post, I am committed to providing reliable, useful, practical information that will assist you in getting out of pain and staying that way.

If your having Shouler Pain:

Try these stretches and exercises to get rid of pain and stay that way:

Shoulder Stretches Group 1

Shoulder Stretches Group 2

Shoulder Exercises Group 1

Shoulder Exercises Group 2

Having Wrist Pain, don't forget these tried and true movements:

Painful Wrists Stretches and Exercises

Lower Back Pain, remember these stretches for the hip and lower back:

Back Pain Stretches Group 1

Back Pain Stretches Group 2

Back Pain Stretches Group 3

Knee Pain have you limping around? Try these:

Knee Pain Exercises

So there you go. The body part where you're experiencing pain listed just above the stretches and exercises. It doesn't get much easier than that.

With this well outlined group of stretches and exercises you should have no problem getting out of pain and staying that way.  But I feel I have to remind you, you have to do them consistently if you want them to work. Doing these movements once in a while will not get you results. Make the commitment, get out of pain and go do what you already enjoy doing . . . . better!

Have a great Labor Day Weekend.

Do You Have The Focus It Takes?

I wanted to pick up where I left off last Monday regarding achieving an experience in The Zone. There are several elements that are necessary, or that people all seem to mention, as part of their Zone experience.  Click on the video below and check out the first element necessary to achieve a Zone experience. Be sure to tune in next week as each Wednesday, for the month of September, I will be sharing a crucial element to achieving a Zone experience.

Kurt Elder of Energy F/X Fitness addresses the first element of what it takes to get into the zone, the flow, to have a peak experience. http://www.energyfxf...

The Mason Jar -- What Are Your Big Rocks?

I realize this has gone around numerous times, but it is an outstanding jumping off point for what I want to share with you for the month of September, to help get you on track and keep you there.

The Mason Jar Parable

A philosophy professor stood before his class at the end of the year with a table full of somewhat odd items.  He began class by filling up a very large, empty mason jar with rocks from a sack on the table.  As he topped off the jar, with some rocks spilling over the side, he then asked the students if the jar was full.  They all answered that it was.

So the professor then picked up a box of small pebbles and poured them into the jar, shaking it lightly to allow the pebbles to meander into the open spaces between the rocks. He asked again if the jar was full.  They again agreed it was, but some, sensing he wasn't quite done, said "Well, not really."

The professor then picked up canister of sand and poured it into the jar until all the openings between the rocks and pebbles had been filled.  "Now you could say it's full", said the professor. "And I want you to recognize that this jar represents your life.  The big rocks are the important things: your family, your spiritual practice, your partner, your health, your friends, your children - things that if everything else was lost and only they remained, your life would still seem full."

The pebbles are the other things that matter, such as your job, your home, your car.  The sand is everything else.  The small stuff."

"Now think of this: If you put the sand into the jar first, there is no room for the pebbles or the rocks.  The same goes for your life.  If you spend all your time, space and energy on the smaller stuff, you will never have room for the things that should truly matter to you."

"So be attentive to the things that are crucial to your happiness.  Play with your children and spend time with them.  Don't neglect your health.  Take your partner out dining and dancing.  Be there for your friends."

"There will always be time to go to work, clean the house, run errands, and fix the disposal.  Take care of the rocks first - the things that really matter.  Set your priorities.  The rest is just sand."

The students were speechless and all agreed it was a great year-end lesson.

But suddenly one student asked about the bottle of beer still on the table.  "Ah," the professor smiled and poured a bottle of beer into the jar.  It went in just fine, being soaked up through the sand, and truly made the jar full. "It's here to drive home the point there's always time for a cold beer with friends."

Some of you may be asking what the heck this has to do with health, fitness and wellness. Well, how many of you out there have clearly defined, written down goals with a time line?  How many of you out there are clear on what your "Big Rocks" are? Check back with me in a week and I'll show you how to guarantee your success by getting clear on your Big Rocks and goal setting.

See you next week for more on this. . .

Energy F/X -- Get Out Of Pain Now -- Knee

For some strange reason I've been approached several times this week regarding knee injuries.  Not quite sure why this has been the issue this week, but thought I would share with all of you some tips on how to get rid of that nagging knee pain.

First though, let me help you better understand how the knee ends up being in pain.  If you have a habit of sitting to one side while at your desk, cross your legs under your desk and/or chair, or if you sit on one leg, all of these create misalignment in either the hip and/or the ankle.  Guess what joint sits right above or below this now misaligned hip or ankle -- the knee. 

When you sit in a posture that is not legs at 90 degrees, feet and ankles underneath knees, shoulders back and chest up, you are increasing the chances of muscles running from the hip to the knee or the knee to the ankle becoming strained. And as you know if you've been reading my blogs, muscles under strain will pull on the joints.

Now let's be honest. Almost none of us sit upright in the position I described above all the time; But if you're in pain you already now that. If you're having knee pain, please download this free Knee_Injury_Rehab_Level_1_(blog_8-27-2010).pdf and get out of pain now!

If you've been lucky enough to avoid pain so far, I would encourage you to begin rolling on an Energy F/X Tube or other roller to alleviate muscle tension, and decrease the chances of developing knee pain. If you have any questions on how to begin using an Energy F/X Tube to avoid or alleviate knee pain click here. And if you need to purchase a roller that will last, try the Energy F/X Tube.

Life is too short to live in pain.  Don't let bad habits set you up for pain.  Either get in the habit of sitting in an upright position on a regular basis, use a Swiss Ball as a desk chair, which aids in maintaining good posture, or get yourself an Energy F/X Tube and, like drinking a glass of orange juice to avoid a cold, it'll help alleviate the symptoms that cause knee pain.

Or you could just ignore all of this. . . . . .  and see what happens.

How Do YOU Get In The Zone

As I finished yet another insane training day on Saturday, I paused for a moment, turning to my training partner and saying, "How lucky are we?" For a full 75 minutes I pretty much lost track of time. I was completely immersed in each and every exercise, every breath, was without judgments, or distractions and felt literally part of every movement I was doing. As difficult and uncomfortable as the workout was it felt as though my body was moving through the movements effortlessly. For years I've taken for granted this very special time that I get to enjoy a few times each week.

To me, this is being in The Zone!

When you are so present to a moment you are in, that you actually lose track of time and literally become part of that moment, feeling and experiencing the smells, tastes, touches from a place that is almost surreal -- that's the zone. Many athletes have described the zone as feeling like everything slows down to slow motion. They state their vision is crystal clear, they are without distractions, and while they are obviously in their body, they feel as though they are watching everything happen from a place beyond themselves, often saying they are doing the activity effortlessly.

The cool thing to me about being in the zone is that you don't have to be a professional athlete or weekend warrior. I have friends that paint, hike in the mountains, surf, friends that build things (wood work), and numerous other activities that are not sports related all comment on being in the zone. What I now realize is that in order to get into the zone in any activity you have to be willing to become completely immersed in the activity you are doing. The activity has to involve you using your body to do the activity and the activity has to require some significant level of concentration (and sometimes skill) in order to perform it.

The interesting thing about reaching the zone is that your body moves effortlessly, you feel as though you can go on forever. Runners often talk about this as a "runner's high". But make no mistake, achieving the zone state can be done while painting, doing cardio, wood work, or any other activities that meet the requirements I listed above.

The result of being in the zone is a completely refreshed sense of well being, clarity and calmness about things that had been previously troubling you, and if you're lucky a kind of giddy euphoria.

Is there anyone else out there that has an experience of being in "the zone" that they'd like to share?  We all get there in different ways, but WOW is the feeling fantastic.

Let me know about your Zone experience.