Archives For Fitness Journey

going-the-extra-mile-quotes-8tyrmo-quote

Are you doing just enough or going past the finish line?

I recently went out for a run. Just me and my thoughts. No headphones or any music to listen to.

Now running isn’t my favorite thing to do but I understand the benefits of cardiovascular training.

It was only a 20 minute jog and coming up to the end my thoughts went to something I have struggled with in the past.

I felt myself slowing down as I was getting closer to the end of my jog. It made me realize a common fault I have made many times when getting close to the end with many things I do.

As my thoughts drifted and I became present with what I was doing on my jog, so I picked up the pace. I started thinking of my good friend Bill Beck when he ran 50 miles for a charitable event. He was in pain with his knees, but what he did at the end was magnificent.

Even with all the pain he was in, he ran an extra mile.

Now that for me is going the extra mile.

Getting to the finish isn’t always enough. Its going that extra mile and following through with what you started.

As you get closer to the finish line it doesn’t mean slowing down, it means finishing strong. Finishing with a sprint to the line like athletes do after they have run a marathon, or a cycling event.

The finish line is not necessarily the end of the race. The box maybe ticked to say you have completed your desired outcome, but you still have to keep going with whatever is next.

Why should you go the extra mile?

1. It builds character.

When you go the extra mile, you develop a reputation to do more and be more. You instill in yourself to continuously do your best at all times no matter what. You become a better person by simply going the extra mile.

2.It’s the best thing to do.

Doing just enough or simply crossing the finish line is being average, being mediocre. You have to challenge yourself to be you best at all times. To go above and beyond what is expected of you. To follow through and continuously grow as an individual. By going the extra mile you you go into the unknown, down the road less travelled, and it is in the unknown that we learn, develop and grow.

3.It creates greater opportunities.

The road less travelled creates further opportunities that you may not have known existed. You never know what lies around the corner and it is the reason you should always go the extra mile.

Keep unleashing your true potential and giving your ultimate best long after you have completed your race.

What can you do today to go the extra mile?

Advertisements

At some point in your life you wanted to change something. To lose some weight. To put some muscle on. To train for a 5K, 10K, half marathon or the very popular obstacle course races like Spartan, Tough Mudder and Warrior Dash to name a few.www-fineartamerica-com

With each of these, a decision has to be made. A very precise decision to take action and train for the relevant goal that you are after.

However, saying ‘I want to lose weight’ or ‘I want to do an obstacle race’ is not a very strong commitment to achieve your desired outcome. Yes it is a good start to the process but it will stop there if you don’t take the next step.

The next step is to take action and burn the bridges that will stop you from going back.

You got to make it impossible to go back to your old habits. Create an uncomfortable scenario for if you fail.

So if you want to lose some of those extra pounds, burn the bridges by getting rid of all the junk in your kitchen. Get rid of all the sugary drinks you may have stored away.

I am trying!!!

I know you have said that before in some area of you life. I myself have said that on many occasions. But what does I am trying mean?

i_am_trying_so_hard-4656

It is neither here or there. There is nothing to it really. There is no commitment to anything when you say try. I am trying to lose weight, I am trying to get back to working out, I am trying to eat right….

Here is the thing….

You are either going to lose weight, start working out and eating right or you are simply NOT going to do so. There is no in the middle of trying.

By saying you are trying, you then have the excuse of ‘you tried,’ if things didn’t workout. That’s what we call being a lamb and not being a lion. A lion doesn’t try to go after his prey, he attacks it with everything he has. He stalks his prey. He sets it up so he is in the best position to conquer his prey. There is no half hearted effort with a lion. It is ALL in.

Start Doing

Are you trying to lose weight – or going to commit to losing weight?

Are you trying to eat right – or going to eat right?

Are you going to try and workout – or commit to joining a training facility to workout?

What to do next?

  1. Eliminate the word try from your vocabulary. There is no substance to the word try. It is not the most inspiring word in the dictionary and it does not empower you or motivate you to be a lion and attack life.
  2. Make a decision. You are either going to ‘do it’ or you are ‘not going to do it.’ Be honest with yourself and it will save you a lot of heart ache down the line. Stop pretending and START DOING!
  3. Make a commitment. There is nothing more rewarding than committing to something and seeing it to the end. The person you become at the of the commitment is where the reward lies.

This can be applied to any area of your life that you want to improve on. Make that commitment today, to doing what you need to do, to unleash your true potential to be your ultimate best.

Live with Purpose, Passion & Courage!

 

These 11 traps are holding you back in some way or the other.

A winning mentality creates a positive cycle in our lives with anything we do. Every time we see some type of results in the gym, it spurs us on to keep going. It’s why setting goals are important and also monitoring/measuring the goal to make sure we are going in the direction we want to be going.

When we win we gain self confidence. The more confidence we have, the more likely we are to stick to the plan and take action to keep things moving forward. We feel on top of the world. We feel AWESOME!

However, losing can create a cycle in our lives, which tends to be a negative one. Loses can lead to low self confidence and being disheartened. It causes us to question things that usually cause doubt and insecurities in ourselves. Not a great feeling and not a great place to be.

Over the years of training people, I constantly hear these 11 traps that potentially hold people back form being their ULTIMATE best.

11 traps holding people back:

1. The Mistake Trap: “I am afraid of doing something wrong.”

If you are afraid of doing doing something wrong, then you will never get started. That is just a story you are telling yourself. Be courageous and make that step and keep taking little steps each and every day. How are you going to know if you are doing something wrong if you do not know if you are doing it wrong. Think about that for a second. It is a learning process with each and every step.

2. The Fatigue Trap: “I am tired today.”

Snap out of that excuse. By doing some form of exercise you are going to feel more energized.

3. The Comparison Trap: “Everybody in the gym is fit and healthy.”

Everybody in the gym had to start somewhere and so do you. You are NOT inferior to any of these people that are fit and healthy. You can do the same and transform your own health and wellness. The only person you need to compete with is yourself so forget about everybody else.

4. The Timing Trap: “This is not the right time”

Then when is the right time? There is no time like the present time. Listen the right time is now. Not tomorrow. Not next week. Not the first Monday of the month. The time is NOW.

5. The Inspiration Trap: “I don’t feel like doing it right now”

When do you feel like doing it then? Stop hesitating and start taking action to take control of your health. You only have one body for the rest of your life, so own it and take care of it today and every day.

6. The Rationalization Trap: “Maybe it is not important”

Are you kidding me???? You bet it is important. And you very well know that your health is important. Don’t let this trap demotivate you from being the best version of yourself.

7. The Perfection Trap: “There is a best way to do it and I have to find it before I start”

You honestly do not need the newest pair of sneakers or training clothing. You do not need to find the perfect workout (there is no such thing). All you need to do is get started and make relevant changes as you go along.

8. The Expectation Trap: “I thought it would be easy, but it isn’t”

You definitely got that one correct. Hey, yes it is going to be hard. Yes it is going to be challenging. Yes you are going to have to work for it. But in the end the reward is greater.

9. The Fairness Trap: “I shouldn’t have to do this.” “Why me?”

Yes you do! Your health is of utmost importance.

10. The Public Opinion Trap: “If I fail, what will others think?”

First of all stop thinking what other people are going to think of you. It will paralyze you. Secondly, if you fail so what. Get up and go again but this time learn from your failures. That is the joy of failure; you learn what not to do next time. How great is that!

11. The Self-Image Trap: “If I fail at this, it means I am a failure”

Let me start by saying you are NOT a failure. You are FREAKING AWESOME! (my new 2 favorite words). You are also not going to fail. There may be set backs but again it is learning process.

All of these traps are caused by losses, and all create a negative mindset. If you want to be successful with your health and fitness goals, shift your mindset to a more positive, winning mentality to bridge that gap.

What you focus on, you achieve. So focus on the things you want to achieve.

Live With Courage!

This seriously is what I want for you….

I could blog about the 10 best exercises to get the best bang for you buck, or 7 foods you should be eating, or the best exercises to get a six-pack.

To be honest, it’s all out there already. Somebody out there has written about and some day I probably will write something about those topics.

But here is what I really want for you….

I want you to get up and get moving. I want you to take responsibility for your life. I want you to take control of your actions. One thing I am not going to say is it’s going to be an easy road to get in the best shape of your life. It is going to take what I call 3 D’s and an A.

It is going to take DEDICATION!

It is going to take DETERMINATION!

It is going to take DRIVE!

Lastly you are going to have to take ACTION!

So make that first step and decide right NOW that you are going to make the change in your life that you have been thinking of doing for however long. Make that commitment to do something right NOW to be one step closer to being the BEST version of yourself. Get up now, stop reading and go do something.

Write down your goals.

Do 10 push ups.

Go for a 10 minute run.

Do a plank for 30 seconds.

Tell someone your goals.

Just do something NOW!

I want you to take action every day in the direction that you want to go in. I want you to think about everything that you are going to eat and ask yourself ‘is this going to gt me closer to where I want to be or not?’ If it is not, then make a better choice.

The next time you train push yourself, challenge yourself to be your BEST. See how far you can push yourself. Yes it is going to be uncomfortable. Yes you are going to be out of breath and gasping for air. But guess what, this is what it is going to take to get you to that next level. This is what it is going to take to achieve your desired outcome.

Get comfortable being uncomfortable.

And yes somebody who you know is going to burst your bubble and it is going to be someone very close to you. Guess what? That person is just jealous of the positive changes you are making in your life and wants to the the same.

This is what you do with this person. You HELP them achieve what you are achieving. This is going to challenge you in a different way and you will have more accountability with what you are aiming to achieve. How great would that be if you helped someone else achieve something in their life that they may be struggling with.

It would be freaking AWESOME!

I want you to STOP thinking about what other people would think when you rock up to work with all your healthy food packed up and well prepared.

I want you to STOP thinking about what other people would say when you tell them that you have stopped drinking because you are now living a healthier lifestyle. This is your life and you do NOT have to do what everyone else may be doing. It is very liberating to say NO by the way. Try it!

I want you to STOP thinking what other people are going to say when you say no to going out because you have to go to the gym. This is you life so own it!

I want you to be happy with yourself.

I want you to challenge yourself to unleash your true potential.

I want you to look sexy and be so confident that you feel on top of the world each and every day.

I want you to be outstanding with whatever you do.

I want you to ROCK your FREAKING world.

I want you to be your best.

I want when people see you that they are inspired by you to get started on their own fitness journey.

I want you to be brave to take the necessary steps that will change you life for the better. To do the things that deep down inside of you that you know you should be doing.

The only limit you have are the limits within you.

Rise above and ALWAYS be your best at whatever you do.

Rise above and ALWAYS be outstanding.

Rise above and ALWAYS raise your standards to another level.

Rise up and ALWAYS live life to your true potential.

It is your time to shine, so get up, get moving and take action TODAY.

Join the gym, find a trainer, go do Zumba, jog around the block….just do something NOW.

I want to help you so if you need advice on how to get started or how to take things to another level or have any questions, then email me:

gavinsdesouza@gmail.com

LIVE WITH COURAGE!

 

Have you got the emotional attachment to your goal?

Yesterday I witnessed something that I have never seen before with any of my clients. It was such a great feeling to see and it made me feel very humbled.

I started working with her back in October 2013. I remember the first day she came in very clearly. I did my usual meet and greet with her and started her consultation. At the end of the consultation is a section to go through her goals of which I really dig deep to find out what is that person’s emotional attachment to their goal.

Loads of people find this very difficult to answer and very uncomfortable at times.

So I asked her what was her goal?

I got the usual I want to lose weight and tone up.

So I asked what does that mean to you losing weight and toning up?

I got a little bit more in depth answer which was great.

Now here is where it got really deep.

I asked her why she wanted to achieve the desired goal and she told me why. After that I kept asking why till I got to that REAL EMOTIONAL attachment to the goal.

At that moment I did not believe it was the last ‘why’ question to be asked and believed there was more. She started to feel very uncomfortable with this strange guy, who she has never met before asking her questions to really dig deep to find that emotional attachment to her goal. She started to feel really uneasy and I could see that so I stopped where we were and then advised her to keep asking why when she went home to find that true emotional attachment.

Her emotional attachment to the goal at the time was for a lifestyle change, to achieve something for herself and as she was in the Health & Wellness Industry, to practice what she preached and most importantly to do something for herself.

Her specific goals were:

Body Fat 18%

Fat Mass 25.2 lbs.

Lean Mass 114.8 lbs.

Weight 140 lbs

All to be achieved in 12 weeks.

At the beginning her stats were:

Body Fat 21.7%

Fat Mass 31.7 lbs

Lean Mass 114.9 lbs.

Weight 146.6 lbs.

Image

Long story short is we achieved this goal at week 10 and she was ecstatic.

Look at her eyes in the before and after picture. A totally different person.

But here is where it got really exciting for her.

She felt like a totally different person and wanted more. She now wanted to push her limits to see what she could truly achieve by here birthday. She was now doing things that she thought she could not do. She entered two 5k runs and on both occasions she smashed her personal best times without doing any running. She was doing exercises that she was struggling with at the beginning with ease. She was coming out of her comfort zone and becoming the person deep down inside of her that she truly wanted to be.

I felt as though I was working with another person. An entirely different person to the one I met on the first day.How awesome is that?

Her new goal for her 30th birthday was 15% body fat, 30 push ups, 10 pull ups and squat 155 for 1 rep.

On Monday there were tears of joy as she hit all her goals 3 days before her birthday.

I have never seen any of my clients cry from achieving their goal, so this was a special moment, not just for me, but more so for my client.

Congratulations Dani! So proud of you and the privilege of working alongside you on your journey.

The best is yet to come. Now let ‘s get back to work 🙂

Have you got an emotional attachment to your goal?

I get all my clients to place an emotional attachment to their goal, as we are driven by our emotions. I have noticed the greater emotional attachment you place on anything in life, the greater chance of you achieving the desired outcome you are working towards.

So dig deep and keep asking ‘why’ when you set goals, until you find that emotional attachment.

Live with Courage!

WOW #2

February 9, 2014 — Leave a comment

This workout is all about using your own bodyweight. You can do it in your living room, at the park, at the gym, in your hotel room. Pretty much where ever you like.

50 Push ups

50 Squats

50 Jumping Jacks

50 Reverse Crunches

Thats round 1.

 

40 Push Ups

40 Squats

40 Jumping Jacks

40 Reverse Curls

Thats round 2

 

30 Push ups

30 Squats

30 Jumping Jacks

30 Reverse Crunches

Thats round 3.

 

20 Push ups

20 Squats

20 Jumping Jacks

20 Reverse Crunches

Thats round 4.

 

10 Push ups

10 Squats

10 Jumping Jacks

10 Reverse Crunches

Thats round 5

Thats 150 Reps of each exercises.

 

Live with Courage!