The next Step in the 3 S's of Success!
Since I was young, I was huge sports fan. Baseball was always my first love, and I always had dreams of relieving my hero Derek Jeter as the starting shortstop of the New York Yankees, but what I loved most in sports was the feeling of giving your all towards a goal. I love learning about people or teams that have accomplished the highest of honors in their sports and how they knew they could do it because they said it everyday to themselves, their coaches, and everyone they knew. They put their goals out to the world, and they didn't stop till they did it. There was no better example of this than Olympic gymnast Laurie Hernandez in the 2016 Olympics in Rio De Janiero, Brazil.
In this video, Laurie Hernandez, the youngest teammate on the U.S. Olympic Gymnastics team is setting up for her routine on the balance beam. She gets announced, presents herself to the judges, then does the best thing someone can do. She says out loud "I got this!", and begins her nearly flawless routine. With all the training and practice she did to get herself their over the years, right before the biggest moment of her gymnastics life, she goes all in, stating "I got this" to the whole world. What a great moment for her, and for our country! This brings us to our second step in our 3 S's to success: Speak it!
The simple act of sharing yourself is your access to producing results in every area of life. Right now the dreams closest to your heart are probably confined to a small conversation you have with yourself-not really letting it out in the world where it really matters. Unfortunately, as human beings we´re programmed to avoid this type of communication precisely when it can make the biggest difference. We don´t like feeling vulnerable and exposed, so we tend to keep the really important stuff tightly sealed and away from others. So why do you keep your goals to yourself?
Because there is a chance you might fail.
The fear of failure is the most paralyzing thing for most people. This fear has caused more people to stay in jobs they hate, relationships that make them miserable, and have unhealthy stress than anything else in the world. It can keep you standing at the edge of success, with everything you want staring up at you, but the fear keeps you on the edge, and you don't make the jump. This is why speaking your goals is so important; it's the beginning of the jump.
When you speak your goals, outloud, it starts to mold into a real thing. Having a goal is fine, but speaking your goals outloud is an action. You are doing something, and every little thing you do that involves this goal is great. The keys to speaking your goals is you have to speak it to yourself and to others. There is actual proof that when you speak to yourself and state what you are going to do, and what you are going to accomplish, you have a greater chance of succeeding. Once you tell yourself, tell others. Tell your closest friend, tell your mom, tell your dog, tell anyone that you have a goal and you are going to accomplish it. When you do this, you will gain two things. 1.) Confidence in yourself as you speak it everyday. 2.) Will have people in your life supporting you in this journey.
Lastly, you need one thing to truly master this process when you speak out...conviction! The fear will make you waterdown your speech, because specifics make it much more real. I have met many clients who have said they wanted to lose weight, or build muscle, but then they tell me immediately that "well, I really just want to be healthy." Okay, that's great. Health is good. But what do YOU really want? If you want to lose 15lbs because you feel better in a size or two smaller, or you want to build muscle because you love to hike and you have a big trip coming up, Awesome! But you have to SPEAK IT SPECIFICALLY! When you speak to yourself about losing weight, don't speak in general terms. "I want to lose weight" won't work, but " I will lose 15lbs and drop two sizes" is specific. That works!!
So please, tell yourself, tell your friends, Tell me or a coach who can help what your specific goals are, and keep speaking it until you finish it, and see how great you feel. And if you need a little extra confidence, when you finish speaking your goals, take a sheet out of our Olympic Champion Laurie's book, and tell yourself "I Got This".
Friday January 27th 6:00-9:00 pm.
Drop the kids off for a Workout, coloring books, board games, pizza and movie!
Strategy: The First Step towards reaching your goals in health, fitness and life in 2017!
As we begin the third full week of 2017, you have probably said ATLEAST once the same phrase I have. "Wow, this year is already flying by!". I know how you feel, and it seems like the time goes faster as you age in both years and experiences. It has been exceptionally great to meet many new faces who have joined our club this year, as well as seeing some familiar faces who weren't around as much during the end of 2016! This is always a time where I see many people's focus at the highest point in their plans to get healthier and fitter this year. The New Year brings about a sense of new beginnings, where you can make improvements on things you want to accomplish, or haven't accomplished in the past. However, the reality is that most will make small progress, but fail to make the lasting changes they are seeking. Why???? At the beginning of this year I wrote you about the 3 S's to success. Strategize, Speak, and Stick. This is a dive into the deep end of strategy, the key step to making lasting changes.
A great quote I discussed recently with a great coach is "Plans are nothing; Planning is everything"- Dwight D. Eisenhower.
Now if you need a quick refresher on American History, besides being the 34th President of the United States, Dwight Eisenhower was a five-star general in the United States Army during World War II who was responsible for planning and supervising the invasion of North Africa in Operation Torch in 1942–43 and the successful invasion of France and Germany in 1944–45 from the Western Front. I think this makes President Eisenhower an expert resource on planning and strategy.
Everyone who makes the decision to get on an exercise program has a plan. "I'm going to lose 20lbs...I'm going to lose the fat around my stomach...I'm going to do cardio everyday." These are all plans. but the vast majority of people take little or no time in planning their plan. Why is this important?
Because the goals that we want to achieve require making changes in how we think and do things that we are currently comfortable doing.
Let's go a little deeper. Say you have a goal of losing weight. Along with exercising you make a commitment to stop ordering takeout every Friday and make a healthy homecooked meal. This goes great for a few weeks. Then you have a long week at work, and without even thinking you forgot to prepare food for the night. You can go to the grocery store afterwords, but you are tired and the takeout place is right on the way home. It's fine, ill order tonight then get right back on track tomorrow. After this you realize that you work hard and it takes a lot of time to prepare food everynight, so you go back to Friday takeout, and it feel comfortable.
Just to be clear, this little story is not me bashing getting takeout with the family, or that one night will derail everything. On the contrary, I enjoy going out on Saturday and trying new restaurants out and trying different foods. The point of the story is...these times WILL come up, and they will come up often, and if you don't plan for it, it will be difficult to resist. So planning is not about all the things you are going to do to make changes, but knowing the things that will come up in your life that will try and prevent these changes so you can strategize to defeat them. Thus begins your Strategy session.
You have a goal, you are set on achieving that goal, now you have to strategize on how you are going to achieve this goal. At HealthPlex, we call this a Strategy session. This is a time to go over all of the key ingredients needed to achieve your goal(s). These are some key questions we uncover answers to that will help you plan your strategy to complete your goals from start to finish.
WHY is this goal important to you?- This question is always number one. Getting fitter or feeling better, or losing weight, or whatever it is, why is this really important to you? When you answer this question honestly, this becomes your daily fuel. Once you answer this question, remind yourself of it everyday. Write it on your mirror so you see it when you wake up, or program it to pop up when your alarm goes off. Knowing your WHY is the best way to keep yourself motivated on the days when you want to go back to your comfort zone.
What have you done in the past to achieve this goal?- Most people that I have met want to achieve a goal that they have tried to do atleast a couple times before. The problem is that they start up again this year doing the same thing they did before. They do the same diet, the same exercises, the same schedule, convinced that it will be different this time. Take a little time and see why it didn't work before, and what are you goin to do different this time to prevent that from happening again.
What will prevent you from achieving this goal?- Making your goal a priority means you will make changes and sacrifice some parts of your life that are difficult. You might be like our friend from earlier who orders takeout every Friday, or you might have a high stress job that takes a lot of time. What happens when you have to work late and can't get in your training like you hoped for? You might be able to get in in the morning if you think there is that chance.
These are a few of the questions that will help you with getting clarity on your goals and how you can achieve them in your life. As you can see, these are not "scratch the surface" questions. Some of these have a few different answers and will take some time to fully grasp. Committing time to planning out a strategy and getting a little detail into how you will achieve this is such a vital part of this process, yet we want to jump past it and just start on the plan. Think about it, you will have 365 days in 2017. That is 8,760 hours of time. If you take one hour each month to strategize how your plan is going, and how to improve each month, that is less than .0014% of your time this year dedicated to planning your health and fitness. That is about as effective use of time that I can imagine!
I hope your year is off to a great start, and I will be checking in on you soon :)
Wishing all of you a healthy and Happy 2017. Please take advantage of a FREE strategy session for our members by calling (518) 383-0225 so that we can set your goals for the new year and help you stick to them!
Click Right on the Video to Play
Party starts 5:30.
Fun and games 6:00-7:00.
Party ends at 9:00.
This is a night to free up the parents' time for shopping or even having a date with the spouse. Drop the kids off at The Hockey Hut and we will take care of the rest. Santa will be dropping in around 8:00pm with activities movies and games before hand. When you drop off your child(ren) and for a $20/per child donation, you can take quick pictures with Santa. Your donation will go to a fundraiser for an animal shelter.
It will be a fun-filled evening for the kids. We will show a movie (title to be announced) and the kids are welcome to bring a sleeping bag or blanket for comfortable viewing. We will also have activities, games, and a great workout planned. And pizza will be served! Limited to 20 kids please register as soon as possible to hold your spot!
Any Questions feel free to Call Coach Ryan (586)246-0177
To register, please enter your information below:
Takeover your fall!- make this your fittest fall with strategy! Come in this month for a free strategy session to take the stress out of planning your program. Join us for the Gym Takeover Monday, September 19th @6pm, where the staff of HealthPlex Fitness will lead our community in an all-out fitness blast! Everyone is welcome to attend! Please contact Mike at518-383-0225 for more details.
Make sure you've liked our Facebook page to see our live and inspiration videos with fitness tips, motivation and more! https://www.facebook.com/healthplex/
The Monday message comin' at YOU! Setbacks, they will happen! Here is what to do!
A recent Gallup poll provides more good news for female student athletes and their parents. Researchers found that female former student-athletes outperformed other college graduates on important career and life outcomes. In fact, girls who played sports enjoyed even greater returns on their efforts than their male counterparts.
Take a look at what your daughters have to gain from athletics, and learn effective strategies for enhancing their performance both in the classroom and on the field. Parental involvement is key to helping girls reach their potential.
Benefits of Sports Participation for Girls
1. Succeed in the workplace. According to that Gallup poll, girls who played NCAA sports in college were more likely to be employed full time (62%) compared to the rest of the girls in their class (56%). They were also more likely to be engaged in their work
2. Build confidence. The Gallup poll reinforces many other studies that have found that female athletes have higher confidence and self-esteem. Helping your daughter to feel good about herself prepares her for a more satisfying life.
3. Enjoy greater general wellbeing. The most dramatic findings of the Gallup poll were related to physical health. Among female athletes, 47% reported good health and high energy compared to 33% of female non-athletes. They were also more likely to say they had strong and loving relationships.
General Tips for Parents of Female Student Athletes
1. Teach time management. One of the greatest challenges your daughter will face is juggling academic and social activities while devoting adequate time to the sport she loves. Show her how to prioritize and stay organized. Discuss making choices and download a scheduling app.
2. Focus on learning. Pay attention to both studies and sports. Your child’s GPA may determine whether she’s eligible for a scholarship, and what she learns in school will definitely shape her future.
3. Give praise for effort. Your daughter may struggle with competitive pressures. Let her know you love her unconditionally. Recognize her hard work regardless of the results.
4. Develop healthy habits. Athletes put extra demands on their bodies, so special care is needed. Be a positive role model when it comes to nutrition and exercise.
5. Monitor stress and injuries. Kids often feel invincible, but chronic stress or playing with an injury can take its toll. Share relaxation practices like meditation or classical music. Be firm about taking time off to recover from sprains or muscle tears.
6. Talk about substance abuse. Popular kids may be even more likely to wind up in social situations where alcohol and drugs are present. Start early with presenting your child with age-appropriate facts. Rehearse how to respond to different temptations.
7. Spend time together. You’re a big influence in your child’s life. Listen respectfully to what they have to say. Set aside one-on-one time to bond more closely.
Recruitment Tips for Parents of Female Student Athletes
1. Broaden your options. However talented your child is, consider academics and social life as well as sports when you’re looking at colleges. Smaller schools may offer more advantages than the high profile colleges you think of first.
2. Create a video. A simple highlights video is one of the most efficient and effective tools for helping your child to be noticed. Post it on YouTube or send it to coaches.
3. Encourage independence. Remember that it’s your role to be supportive while your child decides where they want to spend their college years. You succeed as a parent when your daughter can stand on her own.
Girls who play sports face high hurdles, but score big wins when they manage to balance their athletic, academic, and social lives. As a parent, you can provide the guidance and support they need to fulfill their dreams.
HealthPlex Fitness: The Functional Movement Experts.