We are very smart people overall, and yet we let important pieces of feedback slip through our fingers everyday. So the question is, how do we interpret this feedback and how can we apply what we learn to get better?
First - let's examine what feedback is. Feedback is information about reactions to a product or a person's performance of a task used as a basis for improvement. We are going to focus on the second part of that definition.
Now let's apply that definition: you completed a workout that you normally do, and the next day you are in 'pain'. The first thing you should do is examine variables that may have been different from every other day, I.e. Sleep patterns, nutrition, stress, work, etc. One thing being off kilter from your normalcy can certainly affect your workout. In addition, if we are referring to pain, remember that pain is a bodily signal that something isn't right. Sometimes we need to check our egos and realize that we need to break down what we are doing to find the cause of the pain. It should be about finding the cause of the pain and not just finding a quick fix.
At the end of the day, our body provides consistent feedback based on our daily activities. If we are usually very active, and for some reason have extended periods of sitting maybe there will back pain present. The key is to accept the feedback and take steps to IMPROVE.
Conversely, if you have a great workout and set a personal record of some sort - you should also be taking that feedback into account as well. I would presume the same variables I touched on earlier could also be responsible in some way; maybe you got extra sleep, had a great day of nutrition and hit your macros on point, stayed as stress free as possible...all of these can be positives or negatives depending on how you approach them.
One of the best ways to track the feedback your body gives is to keep a journal of some sort or even add a notes section to your workout tracker so you can write notes on how you feel, state of mind, any immediate feedback from your workout, etc.
Just as we receive feedback in our careers and we are expected to apply it to improve ourselves, the feedback your body gives you day-to-day should also be used to improve ourselves mentally, physically, and emotionally.
Thursday, January 23, 2014
Sunday, January 19, 2014
Living with Intention
It is so easy to go through life just trying to make it through the day, but that is a mindset that we allow ourselves to have! We are so blessed with another day of opportunity and that alone should be all the motivation we need. I know that my purpose on this earth is to make an impact, and no impact is too small! The only way to harness that mentality is to find what is going to take you to your goals. It sounds easier than it is but once you get on that path the only thing stopping your progress will be YOU! Nothing changes if nothing changes. If your actions and words are intentionally directing you away from your goals, then that is what needs to change. If you don't believe in YOURSELF then why would anybody else? If you don't believe in your PURPOSE then why would anyone else? Live with intention and purpose and you will have an easy time being who you want to be and getting where you want to go.
Thursday, January 16, 2014
Back for the New Year!!!
Hi All,
New year, new blog topics! This is just a preview of some things in the works over the next few weeks:
1. Improved programming ideas I have been experimenting with
2. Some competition updates on what I have planned for the year
3. New product reviews, including CUSTOM oatmeal from my oatmeal.com and trying out a new protein flavor from True nutrition
4. Some thoughts on goal setting and success
5. Fitness trends for 2014
As always, thanks for reading and submitting questions. Stay tuned!
New year, new blog topics! This is just a preview of some things in the works over the next few weeks:
1. Improved programming ideas I have been experimenting with
2. Some competition updates on what I have planned for the year
3. New product reviews, including CUSTOM oatmeal from my oatmeal.com and trying out a new protein flavor from True nutrition
4. Some thoughts on goal setting and success
5. Fitness trends for 2014
As always, thanks for reading and submitting questions. Stay tuned!
Saturday, September 7, 2013
Finding Your Life's Purpose
I think we all trudge through our day to day responsibilities hoping/looking/praying for something more. That doesn't necessarily mean we are unhappy, just unfulfilled. In my experience, there are a few things we as human beings can do, that are applicable to ALL aspects of life (fitness, family, career), to find our life's purpose. Keep in mind, what we WANT our life's purpose to be and what it actually is, is probably much different. Also, it may not be some grand, detailed purpose, we have to think of this in more of a general sense. Here it goes:
1.Think about what you LOVE to do. Do more of that! If you aren't prepared to make a full on career switch at this point in your life, that's ok, but you need to start somewhere!
2. Write and read more. Let your emotions out on paper (or in this day in age, on a computer). Acknowledge your highs and lows, learn from your failures or "mistakes", and move on.
3. Give back. Volunteer. This will ALWAYS make you more grateful for what you have. It will open up your eyes to how selfish and ungrateful we can be, mostly without even thinking about it.
4. Make sure you give yourself enough "me" time. If you don't take out the time to better yourself, you won't get better. No one else will do it for you!
5. Surround yourself with people who will push you beyond your self-imposed limits, and sometimes even out of your comfort zone. That's what true friends are for!
Hope you enjoyed this little "self-help" blog, next time will be back to fitness!
1.Think about what you LOVE to do. Do more of that! If you aren't prepared to make a full on career switch at this point in your life, that's ok, but you need to start somewhere!
2. Write and read more. Let your emotions out on paper (or in this day in age, on a computer). Acknowledge your highs and lows, learn from your failures or "mistakes", and move on.
3. Give back. Volunteer. This will ALWAYS make you more grateful for what you have. It will open up your eyes to how selfish and ungrateful we can be, mostly without even thinking about it.
4. Make sure you give yourself enough "me" time. If you don't take out the time to better yourself, you won't get better. No one else will do it for you!
5. Surround yourself with people who will push you beyond your self-imposed limits, and sometimes even out of your comfort zone. That's what true friends are for!
Hope you enjoyed this little "self-help" blog, next time will be back to fitness!
Tuesday, July 30, 2013
How To Devise Your Exercise Program
I'm back! It's been a crazy few weeks in which I've been traveling and then sans Internet for a few days (thanks Verizon!) but I am back with a super informative post on how to devise your exercise program.
There is a typical methodology I follow when creating a new fitness program for a client, and it is nothing that you couldn't utilize on your own. Read my step-by-step approach and think about your current program (if you are even following one) - how does it measure up??
1. You NEED a program:It is impossible to track your progress without keeping a log of your workouts (sets, reps, how you felt). I recommend tracking everything and making notes on any mental, physical, physiological, or nutritional changes/thoughts.
2. Know your goals/starting point: You should have both short and long term goals. Usually I prescribe finding one primary goal, which often leads to changes t secondary oaks. Overwhelming yourself with too many goals can make the process seem impossible and could become detrimental. Also, make sure to get a fitness assessment to help track your progress (weight, circumference measures, body fat, etc.)
3. Find exercises that you are comfortable performing on your own: exercise should be fun! (Contrary to popular belief) It may be uncomfortable at the time, but the results will make you more motivated to complete more challenging workouts.
4. Know WHY you are doing a particular exercise and what bodypart(s) you are working: If you are unsure look online at a reliable resource or enlist the help of a certified personal trainer. This is a service that should be complimentary in most fitness centers.
5. Make sure the exercises you are doing correspond with your goals: For example, if you want to strengthen your lower back, bicep curls would not be helpful as a primary exercise.
6. If you don't know, ASK: Don't feel like you are alone in your fitness journey! Find a knowledgable
person to give you advice or guidance in putting a program together. With that being said, if you aren't reaching your goals on your own, always do your research and find a reputable, certified personal trainer!
Next post will cover how to set up your program based on exercise selection. Stay tuned!
There is a typical methodology I follow when creating a new fitness program for a client, and it is nothing that you couldn't utilize on your own. Read my step-by-step approach and think about your current program (if you are even following one) - how does it measure up??
1. You NEED a program:It is impossible to track your progress without keeping a log of your workouts (sets, reps, how you felt). I recommend tracking everything and making notes on any mental, physical, physiological, or nutritional changes/thoughts.
2. Know your goals/starting point: You should have both short and long term goals. Usually I prescribe finding one primary goal, which often leads to changes t secondary oaks. Overwhelming yourself with too many goals can make the process seem impossible and could become detrimental. Also, make sure to get a fitness assessment to help track your progress (weight, circumference measures, body fat, etc.)
3. Find exercises that you are comfortable performing on your own: exercise should be fun! (Contrary to popular belief) It may be uncomfortable at the time, but the results will make you more motivated to complete more challenging workouts.
4. Know WHY you are doing a particular exercise and what bodypart(s) you are working: If you are unsure look online at a reliable resource or enlist the help of a certified personal trainer. This is a service that should be complimentary in most fitness centers.
5. Make sure the exercises you are doing correspond with your goals: For example, if you want to strengthen your lower back, bicep curls would not be helpful as a primary exercise.
6. If you don't know, ASK: Don't feel like you are alone in your fitness journey! Find a knowledgable
person to give you advice or guidance in putting a program together. With that being said, if you aren't reaching your goals on your own, always do your research and find a reputable, certified personal trainer!
Next post will cover how to set up your program based on exercise selection. Stay tuned!
Tuesday, July 2, 2013
Creating Habits
It is easy to get in the habit of wishing, hoping, or praying that circumstances, people, or situations will change. However, That is only the foundation.
Unless you put in the work, what you want to change won't. Things don't happen because you "will" them to...they happen because your effort is greater than the force of the obstacles put in your way. Whatever your goal or dream is, know that it is in sight and within your grasp. When things get hard, go faster. When you feel like giving up, push harder. When you ask yourself WHY you are on this journey, regardless of what it is, remind yourself it is because you will be BETTER when it's done!
Unless you put in the work, what you want to change won't. Things don't happen because you "will" them to...they happen because your effort is greater than the force of the obstacles put in your way. Whatever your goal or dream is, know that it is in sight and within your grasp. When things get hard, go faster. When you feel like giving up, push harder. When you ask yourself WHY you are on this journey, regardless of what it is, remind yourself it is because you will be BETTER when it's done!
Sunday, June 30, 2013
Be the best YOU
10 tips about being a better YOU...these are probably things you already know or have already heard, but it never hurts to be reminded!
1. Surround yourself with people that have a quality you want in yourself. If you can't find an admirable quality in your friends/acquaintances you need to re-evaluate your circle of friends.
2. Don't get caught up comparing yourself to others...look at the you of the past and compare the current you...have you gotten better? Are you stronger, smarter, in a better place than you were 5 years ago? If not, you need to do a self analysis of why?
3. Think about your passion in life...is that what you're doing everyday? If not, think of a plan to get you doing that every day. If you aren't living with passion, you aren't living!
4. If you do one "nice" thing every day, you will better yourself. Determine what that thing this...you could help someone with their groceries, give money to someone in need, help someone move, volunteer your time...these things improve your character.
5. Understand that self-improvement is a daily process...much like getting in shape, you need to do a little everyday to be successful.
6. Use the brain you have! Read, write, and learn something new everyday!
7. Take risks! Michael Jordan said, you miss 100% of the shots you don't take! You will never reach your true potential if you don't take chances on opportunities in front of you. You may not see these opportunities right away, but they are there if you look hard enough.
8. Think about your expectations for yourself...most of the time we shoot low so we can be successful. Aim high and you may miss a few times (which may equate to temporary failure) but the experiences you learn from doing so will be priceless.
9. If you don't work hard, don't expect to be successful. The majority of the time, things don't "just happen"...you need to put in the time and effort to be better. If you aren't finding something to improve on in yourself, ask someone who knows you well and seek constructive criticism. Sometimes how we view ourselves and how others view us isn't congruent.
10. We may only get one chance at this life. Think of everyday as another day to create your legacy. What do you want to be remembered for or remembered as? What do you want to be remembered for accomplishing? Let your answers guide you.
1. Surround yourself with people that have a quality you want in yourself. If you can't find an admirable quality in your friends/acquaintances you need to re-evaluate your circle of friends.
2. Don't get caught up comparing yourself to others...look at the you of the past and compare the current you...have you gotten better? Are you stronger, smarter, in a better place than you were 5 years ago? If not, you need to do a self analysis of why?
3. Think about your passion in life...is that what you're doing everyday? If not, think of a plan to get you doing that every day. If you aren't living with passion, you aren't living!
4. If you do one "nice" thing every day, you will better yourself. Determine what that thing this...you could help someone with their groceries, give money to someone in need, help someone move, volunteer your time...these things improve your character.
5. Understand that self-improvement is a daily process...much like getting in shape, you need to do a little everyday to be successful.
6. Use the brain you have! Read, write, and learn something new everyday!
7. Take risks! Michael Jordan said, you miss 100% of the shots you don't take! You will never reach your true potential if you don't take chances on opportunities in front of you. You may not see these opportunities right away, but they are there if you look hard enough.
8. Think about your expectations for yourself...most of the time we shoot low so we can be successful. Aim high and you may miss a few times (which may equate to temporary failure) but the experiences you learn from doing so will be priceless.
9. If you don't work hard, don't expect to be successful. The majority of the time, things don't "just happen"...you need to put in the time and effort to be better. If you aren't finding something to improve on in yourself, ask someone who knows you well and seek constructive criticism. Sometimes how we view ourselves and how others view us isn't congruent.
10. We may only get one chance at this life. Think of everyday as another day to create your legacy. What do you want to be remembered for or remembered as? What do you want to be remembered for accomplishing? Let your answers guide you.
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