2011 Lists Archived

The list is complete.  The workouts are done.  The books have been read.  The end of the year is always a weird feeling.  This year is no different.  Sure I feel accomplished.  I met my goals for the year.  There is a sense of "a weight being lifted off my shoulders" mixed with a slight feeling of anxiety.  As a list maker I realized there are 2 distinct parts to "the list."  Part 1 is completing the list and part 2 is short time in between when there is no list. I get a teensy bit anxious when I have no clear direction.  One thing I have realized over the last 4 years of tracking my workouts is I need to track them.  It's just my personality. Zig Ziglar says it best "when you aim at nothing you will hit it every time." That resonates with me because I can go back to weeks this year where I completed a workout just to be able to write it down.   

As for the books of 2011, there were quite a few that were pretty darn amazing.  My father-in-law has always said that you will know the impact a book has on you if you can recall the information 6 months later.  The books that I can do this with but also really hit home are highlighted below.  That's not to say the others didn't but the ones highlighted were paradigm shifters and/or were huge insight reads.

Here she is: the type-A, list-making, organizing, tracking page that makes me real nerdy.


20 Books
Curiosity should be my middle name. Gaining new knowledge is a passion. I love reading but have to make a list and check it off as each book is completed. Otherwise, books are rarely opened. So here's to year number two at reading 20 books in 52 weeks.

1. On Becoming Babywise (Gary Ezzo and Robert Bucknam)
2. Cruise Ship or Nursing Home (Lerner, Loman, Majors, Pellow, Shuemake)
3. Chi Running (Danny and Katherine Dreyer)
4. Weird: Because Normal Isn't Working (Graig Groeschel)
5. The Coffe Mom's Devotional (Celeste Palermo)
6. The 10 Habits of Happy Mothers (Meg Meeker, MD)
7. The Power of a Praying Parent (Stomir Omartian)
8. More Than Enough (Dave Ramsey)
9. Crazy Love (Francis Chan)
10. Heaven is for Real (Todd Burpo)
11. Radical (David Platt)
12. Made to Crave (Lysa TerKeurst)
13. Intuitive Eating (Evelyn Tribole & Elyse Resch)
14. The One Minute Entrepreneur (Ken Blanchard, Don Hutson, Ethan Willis)
15. Catching Fire (Suzanne Collins)
16. Mocking Jay (Suzanne Collins)
17. Boys Should Be Boys (Meg Meeker)-IP
18. The Edge of Evolution (Dr. Michael J. Behe)-IP
19. Poser my life in twenty-three yoga poses (Claire Dederer)-IP
20. EntreLeadership (Dave Ramsey)-IP
52 Weekly Workouts
It's a given that exercise is a major part of my weekly routine. It makes me feel a bit more accomplished and motivated to keep at it if I keep track of what I do on a weekly basis. I've done this since 2008. However, this year I thought it would be neat to keep track of it via the "nerdy list" page.

1. 7 miles
2. 5 hours natural childbirth
3. Week of rest/recovery
4. 2 strength workouts
5. 2 strength workouts, 1 yoga class
6. 2 strength workouts, 1 yoga class, 2 miles
7. 2 strength workouts, 1 yoga class, 4 miles
8. 2 strength workouts, 1 yoga class, 2 miles
9. 1 strength workout, 1 yoga class, 3 miles-sick half of week
10. 2 strength workouts, 2 yoga classes, 4 miles
11. 2 strength workouts, 2 yoga classes, 5 miles
12. 1 strength workout, 2 yoga classes, 5 miles
13. 3 strength workouts, 1 yoga class, 6 miles
14. 3 strength workouts, 1 yoga class, 7 miles
15. 1 strength workout, 3 yoga classes, 8 miles
16. 2 strength workouts, 1 yoga class, 3 miles
17. 2 strength workouts, 1 yoga class, 9 miles
18. 2 strength workouts, 3 yoga classes, 7 miles
19. 2 strength workouts, 1 pilates class, 0 miles
20. 2 strength workouts, 10 miles
21. 2 strength workouts, 1 yoga class, 10 miles
22. 2 strength workouts, 11 miles
23. 2 strength workouts, 11 miles
24. None-Bermuda Vacation-Week Off!
25. 1 strength workout, 5 miles-still coming off the vacation+painting whole house
26. 2 strength workouts, 1 yoga class, 5 miles
27. 1 strength workout, 2 yoga classes, 7 miles
28. 3 strength workouts, 12 miles
29. 2 strength workouts, 2 yoga classes, 11 miles
30. 2 strength workouts, 1 yoga class, 9 miles
31. 2 strength workouts, 1 yoga class, 10 miles
32. 2 strength workouts, 2 yoga classes, 10 miles
33. 3 strength workouts, 15 miles
34. 2 strength workouts, 2 yoga classes, 12 miles
35. 2 strength workouts, 2 yoga classes, 8 miles
36. 2 strength workouts, 4 yoga classes, 2 pilates classes, 6 miles
37. 2 strength workouts, 3 pilates classes
38. 1 strength workout, 3 yoga classes, 6 miles
39. 2 strength workouts, 2 yoga classes, 1 pilates class, 6 miles
40. 2 strength workouts, 1 spin class, 6 miles
41. 3 strength workouts, 1 spin class, 8 miles
42. 3 strength workouts, 1 spin class, 6 miles
43. 3 strength workouts, 4 pilates classes, 6 miles
44. 3 strength workouts, 2 yoga classes, 1 pilates class, 6 miles
45. 2 strength workouts, 1 pilates class, 12 miles
46. 3 strength workouts, 8 miles
47. 3 strength workous, 2 yoga classes, 1 aerial yoga class, 1 cardio class, 40 minutes of cardio intervals
48. 3 strength workouts, 1 yoga class, 80 minutes of cardio intervals
49. 4 strength workouts, 1 yoga class, 1 aerial yoga class, 1 spin class, 30 minutes of cardio intervals
50. 3 strength workouts, 1 yoga class, 130 minutes of cardio intervals
51. 3 strength workouts, 2 yoga classes, 1 spin class, 70 minutes of cardio intervals
52. 3 strength workouts, 100 minutes of cardio intervals
Totals for the Year
50 yoga classes
13 pilates classes
4 spin classes
2 aerial yoga classes
100 strength workouts
288 miles
450 minutes of cardio intervals

31 pounds lost*
10% body fat lost
*Disclaimer: was 39 weeks pregnant at the beginning of the year when initially measured. :-)

Wonder Wednesday: Books!

My relationship with books is love-hate.  I love to read them I just hate finding time to read them. It seems like there isn't enough hours in the day.  This year my goal was to read 20 books: 10 the first half of the year and 10 the second half of the year.  I have 3 books to go.  Right now I'm in the middle of Dave Ramsey's Entreleadership (EL) book.  I love the book and highly recommend any business owner or leader of any type to pick it up.  I think it even deserves a "must read" label.  Granted, I am a faithful Dave Ramsey follower so take my opinion with that in mind.  I think Dave is brilliant.  One page in the book stood out (so far) I want to share it for my wonder Wednesday edition this week....

Focused intensity over time multiplied by God equals unstoppable momentum.

LOVE IT! On page 83-85 of EL he explains that many people can have focused intensity for awhile but not many of us have whatever it takes to keep focused intensly over TIME.....and a long time at that. It's not completely our fault though, we're surrounded by a culture that is fast-paced and ever-changing.  The key may be to never lose focus and know that it takes time.

Pulling Up or Pushing Down?

Thought: when people talk badly towards us...do we believe it? When people talk good towards us...do we believe it? I find when someone hits a nerve, either good or bad it's highly impactful....either negatively or positively. Why is it that we put so much stalk in others words? This was a post I entered on facebook last week.  I thought it up in my head because recently a good friend told me about someone (another trainer) who had tore me down on their facebook profile.  Granted, I am not friends with this person (on facebook or in person-only acquaintances) so I had no idea they posted such a thing.  I was told that the post had to do with her observance while I was training.  She commented on how horrible the form was and that she wanted to come over and help the people I was working with-clearly stating that I didn't know what I was doing.  One of my good trainer friends told me about this because she thought it was horrible-and if she was in my place she would want to know.  Granted, there is nothing I can do about it, everyone has their opinions.  I just wish that she would have approached me in private and told me her thoughts/disagreements.  But then again, maybe I'm glad she didn't.  

With all that negativeness, I'm attempting to put a positive twist on the situation.  If there is one thing humans have in common it's to be accepted by other people.  When I heard what the trainer said I felt like I had been punched in the stomach.  It hit a nerve.  It hit a nerve because my whole reason for training is to help others "do it the right way."  I have spent countless hours in classes, lectures, reading books, observing the gurus and obtaining degrees and certifications in order to ensure I'm helping others exercise correctly.  So it hit a nerve.  A nerve that everything I had done up until this point wasn't good enough.  A trainer in my industry disapproves of what I'm doing and what I'm about and that made me just plain sick to my stomach.  So then it made me realize that if someone can have this much power over me by saying something negative, surely they can also have quite a bit of power over me by saying something positive?  And it's true, they can.  I am so blessed to be surrounded by good, uplifting people....family, friends, clients and acquaintances.  One thing I try very hard at sustaining is close connections to quality human beings.  People I admire, want to mimic and learn from.  It's selfish, I know but I can't help but be attracted to other humans that possess good characteristics.  So to everyone reading this and to all of you wonderful people out there that only say and do things that pull people up....way to go!  You are doing it right...and that's why I call you my friend.       

What really feels the best is when someone sees something in you that is invisible to your reality thus far.  They see potential that you are blinded by....but once it's pointed out....you are unstoppable!

Thoughs on Thursday: Motivation (or Lack of it)

I have sneaky clients.  They are good for me.  They keep me on my feet and catch me off guard.  I love how they can be so real with me because it helps me help them so much more.  This morning that happened.  I had a really amazing woman tell me she was just not motivated at all.  That she just didn't really care.  Granted, it was early in the morning so it could be a combination of what she said plus the early morning hour. I'm sharing this because you know, this could be you right now.  Maybe you just don't care....and guess what, that's okay.  This will happen in life!  I know I've definitely been there...where I could careless if I did much of anything.  Really, true story.  So I tried real hard this morning to think on my feet.  The combination of me thinking on my feet and early morning is not good.  So I've been chewing on it for a couple of hours (because that's what I do, I chew) and here's what I came up with:
1. Fake it until you feel it. I like this saying because it’s true...while we may not be “feeling” the whole motivation thing right now because of who knows what: the weather, the grey skies, it being Christmas time/hibernation season, or plain just not caring at the moment...we will care at some point so why not keep pushing through until we “feel it?”

2. Growth involves moving out of our “comfort zone.” While it may not be very comfortable to get up a couple of days a week early, you are doing a good, positive thing for yourself. I need to affirm you in this. You are taking care of yourself and getting stronger by the session. This does involve doing something that is uncomfortable because Lord knows it would be much more comfy to stay in bed awhile longer....that warm, toasty, soft, cozy bed. I know, I totally get that.

3. What if you allowed yourself to dream a bit? Go ahead, give yourself permission to daydream! Dream about what you want, what you want your life to look like and what kind of a lifestyle you wanted to have. I’m going to go out on a limb here and guess that most all of us want to live a bit more healthily? Dream and then believe in your dream. Add focus and clarity to it. Then it turns into vision.

4. You can do whatever you want to do...the only person that will stop you is yourself. Think of how far you've already come in your life, what you've overcome and what you can continue to push through.  Healthy living is not a quick fix.  It's a constant process of refining.  You can do it....just do yourself a couple of favors: believe in yourself, give yourself grace when things don't happen exactly according to plan and if you do nothing else just keep going, don't stop.

Wonder Wednesday: 23 1/2 hours

Twister

The article below is such a good read I had to copy and paste it to my blog so I'd always have it.  Todd Durkin is a trainer of trainers, author, NFL trainer and much much more. I get his newsletters and this one caught my eye.  The reason it caught my eye was because I've been to fitness conferences and heard Peter Twist (the industry icon) present. He's amazing (and pictured to the left).  I had no idea he was battling for his life this year.  At any rate, I would encourage you to take the minutes it requires to read this article.  It's MOTIVATING, INSPIRING, and extremely INSIGHTFUL.   You might not have a dry eye after but you'll also be incredibly motivated and informed.

Twister… Industry Icon in the Fight of His Life

By Todd Durkin, MA, CSCS
I need to share a remarkable story of a fitness professional in the fight of his life. He is someone I have long admired. Someone I have shared the stage with many times. One of the best presenters I have ever heard. A wildly successful entrepreneur who has earned more accolades in his storied strength and conditioning career than most can dream.

Peter Twist is one of the most successful trainers and performance coaches of ALL-TIME. His business, Twist Sport Conditioning, is a world-class training & performance facility in Vancouver, Canada, with franchises in the US and Canada.

For eleven years, Pete was an NHL strength coach. And since then, has devoted his life to helping kids and adults become their very best. His passion and energy are infectious, his intelligence is incredible, and his spirit is unbreakable. As a matter of fact, Pete may be in the best shape of any forty-seven year old I know, male or female. With the fitness and conditioning of an elite pro athlete, he looks like he can still suit up and play. And dominate!

But life took a strange turn earlier this year. Out of nowhere, Pete was diagnosed with Stage 4 Nasopharyngeal cancer (head/neck) that had spread throughout his lymph system. He was asymptomatic when he first went to the doctor in January 2011 (just about a year ago), and has been through hell and back since then, fighting one heckuva fight to force this thing into remission. He would tell you himself that this has been tougher than any fight he has ever faced in his long and successful hockey career.

I recently had dinner with Pete at his home in Vancouver. It gave us some quiet time to sit and talk. About fitness. About our industry. And about life. What a conversation it was.

I asked Pete if I could share his story, it truly is inspirational, because not many people know of his battle. As a matter of fact, for four of the hardest months earlier this year, only six people even knew Pete was sick. More know now, but the chance to share Pete’s story here with you is a chance to share some of the most IMPACTFUL words I have ever heard from another person. There are “deep lessons” from Pete’s journey, and I share them with his blessing and his hope that they might empower others in a similar battle for their health or other challenge in their lives.
****
One of the interesting things about Pete’s story is that there were no detectable signs or symptoms when he was diagnosed. He acted on his own intuition that something was wrong and asked to be tested. At first, doctors resisted because “he had nothing wrong.” His physical appearance, strong vitals, and healthy lifestyle, said (on the surface) that nothing “appeared wrong.
When the truth of the situation was revealed, doctors found a tumor the size of a baseball located about 2 mm from the brain stem. A thorough diagnosis placed the chance of survival for three-years at 25%.
What followed was brutal. Two months of chemotherapy and radiation at the highest intensity one can receive. When I asked what that felt like, Pete described it as “severe burning of my mouth, face, and neck from the inside out.” Taking in nutrients was next to impossible; requiring “thirty minutes under layered pain-killers to get down a glass of vanilla protein drink.” Knowing Pete, he was probably yelling like a gladiator to get it down and get it done.
I learned that the effects of head and neck radiation continue to accumulate for five to seven weeks post-treatment. That means the side-effects get worse and worse even after treatments stop. Pete said this was one of the most frustrating parts of the entire experience.
From Pete: “My objective was to keep as much strength and physical mass as possible and to do little things HOURLY to deal with symptoms and set myself up to have a little higher starting point when I could manage to start ramping back up. A one percent difference was worth fighting for relentlessly.”
****
We talked about life lessons and as always, his words were deep and introspective.

“QUARTERBACK YOUR OWN HEALTH AND OWN THE PROCESS” Doctors: oncologists, nutritionists, naturopaths, chiropractors, you name it – all come from different backgrounds, academic paradigms, and philosophies. Many of them do tremendous work, but are often overwhelmingly busy in their day-to-day and guided by the ‘system.’ It is critical that YOU determine what is right for YOU and take charge at each step. Quarterback your health and quarterback the team you assemble for any acute challenge in life.

FOLLOW YOUR GUT, FOLLOW YOUR INTUITION. “If you’re strong and healthy, you won’t get looked at the same or as thoroughly by your doctors. They make assumptions based on fitness, appearance, symptoms, and positive energy. Insist they look deeper.”

Pete went in because of a premonition, a gut-call that something “wasn’t right.” He really had to press to get the right team together and get the tests done to eventually be diagnosed and then treated because he looked healthy. Had he waited until symptoms appeared, the results may have been….

BE PROACTIVE. How you feel, your physicality, your health metrics, your blood work, and lack of symptoms do not necessarily mean you’re A-OK at the cellular level. Pete did crazy research on cancer, and believes, “We all have cancer five to seven times in a lifetime. Most we naturally eradicate from our systems… some we do not.”

DON’T PLAY THE VICTIM CARD. It took a tremendous amount of grit and determination for Pete to get this far in the fight. He doesn’t like “wearing the cancer hat.” When going to the hospital for chemotherapy and radiation, he would drive his car “straight to the top” of the roof of the cancer center and park. He did not want to park where it said “PATIENT” painted on the wall. He would enter the parking garage with inspirational music cranked (AC/DC or POD if I know him!) and later would say, “Is that all you got? Give me your best shot!” After each radiation and chemo treatment, he would attempt to exercise right away, sometimes right in the parking garage. Literally.

HEAL FROM WITHIN. Look beyond traditional nutrition guidelines and organic foods and invest in a deeper understanding of all the variables affecting cellular health.
WE DON’T “RISE TO THE OCCASION”; WE “SINK TO THE LEVEL OF OUR TRAINING.” This is a message for trainers: Make sure you are ready for a battle and that your clients are too—one day everyone will face an immense challenge. I like what Pete says, “You can’t be your best when your best is needed and you aren’t in peak condition.” He adds, “I believe survival is in part determined by a will to live, a will to love, and a willpower to do the hard things well every minute during challenge, pain, and suffering. Become very passionate about LIFE and engage in activities in a way that grows WILL and WILLPOWER.”

WOW. Don’t wait until there’s a problem to start training like an animal and begin living TODAY like it’s your last day on earth. Powerful words.

BREAK ALL THE RULES. “You must be willing to change YOUR rules: to adopt healthful strategies that give you an edge, to step up and break from the traditional medical model, to return to action.” Pete is an example that we are capable of more than we might be told. Fight to give EVERY effort any moment to build your physiology and physicality. Work at YOUR pace – not the pace of the average sick person. Not the pace expected by the disease model. Be willing to do everything it takes to get back to where you were. Act on your personal pride, conviction, and your will to live “FULL ON” for yourself and all those around you.

Pete’s words really stuck with me. He is an incredible man and truly inspirational. He ended his story with this (and I will paraphrase): Growth comes from challenges and of these, there are very few that will force you to draw upon absolutely one hundred percent of every single element of your being. One hundred percent of every personal resource within you. When one of these challenges presents itself, it will be an amazing opportunity. After the anger and fear have ripped through you, after you face your sadness and concern for loved ones, be sure to see the amazing opportunity you’ve been given. The battle will become a set of scars you carry with quiet pride and deeper gratitude for the chapters ahead of you. The personal growth is strong and real. Don’t be bound up or held back from the beating you’ll take. Springboard from it and let it ignite every single day for the rest of your life.
****
My evening with Pete ended with some “HEALING FROM WITHIN.” Pete’s diet for this past year has been mostly raw vegetables and a concoction of organic foods, supplements, and powerful antioxidants to fortify his system. So when he asked me if I would like one of his “desserts,” I willingly obliged. It was here I was introduced to what I now call “Twister’s 27-Ingredient Jungle Juice.” This “shake” has so many things in it I can’t remember them all. Three times a day for almost a year: cabbage, broccoli, spinach, raspberries, blueberries, cranberry juice, greens mix, fish oils, and many other “goodies” in it. Sounds disgusting, huh? Pete said, “You think this tastes horrible? Try cancer and then tell me if you like it.” Despite not knowing all that’s in it or if there are really twenty-seven ingredients, by the end, it tasted real good! For me, that night, sharing Twister’s 27-Ingredient Jungle Juice was a spiritual moment.
****
Pete is now almost one-year post diagnosis. He powers UP mountains running and laughs rambunctiously as he races down; he lifts hard and heavy again in his Twist Sport Conditioning Center and does wind sprints like he did when he was competing. He’s teaching again and back in the trenches making a difference. But most of all, he’s enjoying life and is as vibrant and FULL OF LIFE as I’ve ever seen him.

Pete recently developed a CREED for himself, his team, and all the clients they touch. Think to this as your life motto: “Life is short…LIVE EVERYDAY. Today I will GIVE everything I have, what I keep inside I will lose forever.”

Thank you Pete Twist for the man you are. The trainer you are. And the friend you are. I hope your story IMPACTS thousands of people to live their BEST LIFE EVERYDAY just as you do. Thanks brother.

**Note: Connect with Pete on Facebook: http://facebook.com/peter.twist13

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer and massage therapist who motivates, educates and inspires people worldwide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele. Todd trains dozens of NFL and MLB athletes. He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Fit Team, and is a featured presenter on the Perform Better educational circuit. He is a two-time Trainer of the Year (IDEA & ACE). Additionally, Todd provides motivational talks and programs to companies and conferences worldwide.

Men’s Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US. Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men’s Health, Men’s Fitness, Men’s Journal, Stack Magazine, Self, Shape, Fitness, the NY Times and Washington Post. Todd has authored 35 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth.

His new book, The IMPACT! Body Plan, debuted in September 2010 and is a 10 Week program designed to create world-class fitness and life performance. You can sign up for Todd’s FREE award-winning Ezine newsletter, the TD TIMES, at www.FitnessQuest10.com or www.ToddDurkin.com.

Wonder Wendesday: GOALS! Think it Through

The new year will be here before we know it.  Do you have goals for the new year?  I am no expert, I only learn from past mistakes and triumphs.  I've been setting goals since 2008.  In that time I've realized there are 3 key concepts that have helped along the way.  My wish is that these tips will help you in 2012.  May it be a different year, one that follow-through and adherance play a lead role.

1. Think about the goals for a good month or two.  Do not decide on a whim what the next 365 days will look like.  Think it all through, process and chew up all the ideas that float around in your head. Maybe even take December as a "practice month."  That way you are ready to go in January.  You may have some tweaks by then from the end of the year trial session.

2. Visualize success.  Can you see yourself WITHOUT A DOUBT succeed?  Are you willing to do whatever it takes to sacrifice, prioritize and plan your success.  Do you have enough, time, energy and willpower to follow through? 

3. What motivates you?  For me it's numbers, blogging about what I'm going to do and my OCD in finishing what I've started.  The trick is to capitalize on those motivators.  Set yourself up for success by identifiying and locking down motivators.  This will be key as you begin to change behavior.

Hope this helps!  Like I said, I am not an expert.  I'm only sharing what I realize has helped me along the way.

4 Reasons It's Not Happening

Don't we all hit those places where we don't know what we're doing wrong but for some reason we aren't going in the direction we want. Because of that I've come up with 4 reasons you may not be losing weight.
1. There's no program in place. There might be thoughts of working out and dreams of living a fit lifestyle but no method to the madness. Or there may be occasional workouts but nothing organized as planned, consistent activity.

2. Diet isn't in tune with goals. The problem varies here: it could be not eating enough, not eating the right kind of foods, or not eating at the right times. I find that it often seems that we don't eat often enough throughout the day in order to keep our metabolism up as well as night time hunger at bay.
3. Lack of motivation. Or we have Fat Loss ADD and keep coming off plan to follow another, exciting looking strategy. The key here is to find some accountability. A gym buddy, a coach, a class... whatever it takes to keep you on track.. a study by Nicolai et al (2009), which compared the results of two groups of obese individuals, found that the group who worked out under a coach lost on average 362% more fat than those who were just given advice and access to equipment. 362%!

4. Focus is on body weight and not body composition. Weight (when you are close to your goal weight) is immaterial and can be manipulated dramatically via water intake, which isn't even vaguely representative of progress and only lasts a day or two. It isn't reflective of bodyfat % either, which is what you should ultimately be focused on if you want to be fit.

Lastly, a bonus reason. I think too many of us aren't doing enough HIIT (High Intensity Interval Training). This is interval training for cardio and ultimately fat loss. It's a win-win exercise program because it doesn't take as much time as typical get on the treadmill for x number of miles or minutes and it's burning a ton of calories and fat!