Monday, March 31, 2014

Accountability: Writing Your Decree

Every month I make it a goal to finish one book. Typically I go back and forth between a new self-improvement book and a book that would entertain me, like a great science fiction and fantasy based novel. This month, however, being a self-improvement month, I did something different, I suppose. Instead of grabbing a new self-improvement book, I went back to an oldie but goodie, “The Impact Body Plan” by Todd Durkin and reread it. His book is filled with so much positive “impact” that it got me motivated again in finding balance between mental, physical, and spiritual conditioning. Most of us, if you’re like me, will become mentally fatigued, physically drained, or spiritually lost as we go through our day to day grind, week after week. Next thing you know, you’re too tired to do this and do that and all you want to do is do nothing but eat that tub of ice cream. We’ll forego our responsibilities, our commitments, and that’s not good. Speaking in terms of training, your nutrition deteriorates, your workouts become a hassle, your energy non-existent, resulting in poor results. This imbalance can also affect your family, your work, and your relationships. Todd Durkin’s book is a how to guide to finding balance and it all starts with getting your mind right. So, for the next 6 weeks, let’s take a journey to self-improvement and find balance. Kaizen! 60 Minutes That Will Change Your Life Getting Your Mind Right Exercises Exercise #1: Your Personal “Now” Inventory (20 minutes or more) Write down what you think and how you currently feel about your life. Answer questions such as what do I look like right now? How do I feel right now? How do I feel about my physical conditioning? What frustrates me most about my health, fitness, and nutrition habits? What can I do better? What about the quality of my life overall? How do I feel about my relationships? My career? My finances? My peer group? My spiritual life? How long since I’ve had fun and adventure? And, most important, what would I like to change? Write, write, and write some more. Write down how you feel and most importantly keep it honest and realistic. Exercise #2: Your Decree (20 minutes or more) Make your decree. What’s a decree? It’s a statement, typically several paragraphs long that announces to the world, or at least to you, what you want to happen for your life. Decree can be set for 10 years, 1 year, or whatever time period you would like to cover. For us, we will do a 6 week decree. Your decree is your power source. It’s the basis of your commitment and your accountability. It should stir you up, get you motivated, and give you positive emotional charge whenever you see it and think about it. And you will see and think about it every day! How do you write one? First, reread your personal “now” inventory and fast forward 6 weeks from now. Envision how you will look and feel then. I want you to see the new you. What do you look like? What do you feel like? What is your life like? How many days a week are you working out? What are you eating? How is your energy? How much do you weigh? What changes have you made to your personal life? How are your relationships going? What changes have you made approaching your job? What are you doing differently to live a more fulfilling life? Write it down as if it has already occurred. Begin with this sentence and just keep writing: “I am so happy and thankful now that_____.” Your decree creates accountability. That’s why you write it. Writing reinforces it and gives it strong emotion and power. Exercise #3: Summarize Your Decree (20 minutes or less) When you’re finished writing your decree, I want you to condense it down to where if fits into an index card. Select key words that dig deep into your emotional core and move you, inspire you, make you want to turn loose another day’s worth of world class performance in everything you do. Read it every morning. Think of it as a ticket to a transformed life. There’s a quote in the book that resonated in me, “ready, fire, aim!” In other words, take action! What are you waiting for? Get started now! For those who would like to grab Todd Durkin’s book, “The Impact Body Plan” follow the link I provided below. Todd Durkin, (2010). The Impact! Body Plan. USA: Rodale Inc.

10 Principles to Enhance Running Performance

With Go! St. Louis just around the corner we thought it would be a great opportunity to give you guys some tips in avoiding running injuries with the help of the Postural Restoration Institute. Here are 10 simple principles to follow. 1.) Keep your hamstrings strong 2.) Don’t overstretch your hamstrings (a good rule is you should be able bend over and touch your toes – if you can touch your palms to the floor, you’re overstretched) 3.) Keep your glutes symmetrical by walking slowly up stairs backwards 4.) Properly stretch your Achilles tendon, calves, soleus, and lower back 5.) Concentrate on striding out with your right leg and left arm when running 6.) Try to find and feel your right arch when running to assist with shifting to the left 7.) Stretch your upper back, Lats, and Pec muscles 8.) Stand and shift your body weight to your left leg frequently, keeping your weight on your heel 9.) Keep your left lower abs alive by performing side lying activities such as planks 10.) Wear correct footwear that supports your heel and has good arch support. Avoid wearing flip flops, sandals, and shoes that are untied during running season. Whether you are participating or know of someone who is participating to which you can forward this to, following these principles will set a great foundation for running. And by following these principles, you will decrease your chances of injury as well as create a positive impact in your running, enabling you to enjoy running without any setbacks. For more information, please visit the link provided below And speak with your e3 coach to learn proper stretches and strengthening exercises to enhance your running performance. Coach Anjo