So it's Monday again.  Where does the time go?  No matter, it's time to give you some more information that will give you the transformation you're looking for before the summer ends.

The first important article I want to share with you is about motivation.  Yes, I realize that is typically my Wednesday topic, but this article came across my desk and I was impressed.  It basically talks about the importance of being clear why you want to transform your body.  Just wanting to be thinner is too vague.  Wanting to look good and fit into a bathing suit, while motivating, may not be quite enough to get you to change the habits that are holding you back.

Check this one out:  How to Give Purpose and Vision to Your Workouts

The second article I would like to share is about getting better results, and who doesn't want that, right?  I can't tell you how many people I see day in and day out, come into the gym, go through a half-hearted workout and then wonder why they don't see their body changing.  It takes more than just showing up to get the results.  Sure, showing up is half the battle, but the other half is putting in the work necessary to make those changes happen.  Coming to the gym to socialize won't give you the changes in your body you're seeking.

Here's 5 Tips To Get More Results From Your Workouts

And as you know me, I've saved the juicy one for last.  Thankfully over the past few weeks I've had several emails and a few personal inquires about how to safely do interval training.  I've always said anyone can do it, but it does take a bit of moderation to get the process started off correctly.  I think this article does a good job of giving you the quick and dirty on how to get started safely.  And then look out -- cause you're going to start seeing massive results when you apply interval training as your cardio of choice. 

Should You Be Trying High Intensity Training?

Quick, short and to the point!  Information you can use to make sure you see the changes you deserve.

Get On Track and Stay On Track!

I thought about it for quite some time before I decided on this title.  I look at it this way, you have an owner's manual for everything from your toaster, to your blender, cell phone, automobile, computer, and stove, etc.  And let's be honest, how well you follow the owner's manual great decides how long that item will last.  Either you follow the manual and have significant success or you don't and . . . . 

Pretty much anything that has any value to you, you have an owner's manual for, right?  But for some reason when it comes to getting out of pain or improving the quality of your fitness, people just tend to "wing-it".  Then they wonder why they get the results they get.  It's not by accident.

But there is so much information out there, how do you know what is good information guiding you in the right direction and how much is just hype and trends? 

Check out today's video blog and know which is the right information that will help you quickly build your own manual.

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:

At work today I was approached by a gym member and asked about 2 specific issues: How to get rid of knee pain, and The most effective way to lose weight and keep it off.  Needless to say I loved the questions because it gave me an opportunity to help someone achieve their goals by sharing the experience I've had as to what works and what doesn't.  But what was really interesting about the whole conversation was the person's high level of knowledge.  This person already knew what they should be doing as well as how often they ought to be doing it.  But for some reason, even with all of that information, the person was still in pain and not getting the weight loss results they wanted.

By the end of the conversation I came to one of those light bulb moments.  Actually it was so powerful I kind of had to look up and make sure there wasn't actually a light bulb above my head.

Check out today's motivational video to see what I mean.  I think you'll agree with the conclusion.

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.

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, 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.