Do you focus on the things that go right in your day, or are you too busy being pissed off, afraid, frustrated, or angry?
Life is not a smooth ride, it's going to be full of bumps and bruises all along the way. It's never going to stop.
Their may be people in your life that you envy and you might even think that these people have "made it", and that all of their problems have went away.
The truth of the matter is, is that they have the exact same problems, but those people may choose to focus on what's going right with their day, not what's going wrong with it.
When is the last time, you took time for yourself and just went through the accomplishments, or things that you were grateful for that particular day?
Far too often many people are focusing on the wrong thing. They are beating themselves up and only remembering their screwups.
It's time to kill that old habit because it will only compound and get worse.
MVP Mindset Mental Exercise
1. Create a list of all the accomplishments that you have made for this year
2. After that list write down five people you are grateful for
3. Find two things that you did today that you can celebrate
Are you ready to take the next step and get to the next level?
Is there a big change in your life that you want to make but you are finding it hard to create the change or find the motivation to get started?
I have dealt with this myself as well as athletes and others that I have trained.
We all get so caught up in how far we have to go when we need to be focusing on just the very next step.
Don't be concerned with the entire staircase that you have to go up to become better. All you should be focusing on is your next step on the way to being the best you.
This point really hit home when I was listening to a podcast by Commander Divine who is a former Navy Seal, Best Selling Author, and many other accomplishments. He was describing a story about his time during Hell Week when he went through Navy Seal training.
To sum it up, instead of thinking he has to make it through seven days of training, he focused on ensuring he made it to the next meal. This helped break his goals down to something that he was closer to achieving and by doing such, it makes the process that much better.
You have to do the same thing if you want change. Don't hold a pity party because you have so far to go to reach your goals. Take that goal and break it down to something that you can accomplish sooner and then get to work. You are the only one who will decide.
MVP Mindset Mental Exercise
1. Define your top 3 goals that you want to accomplish in the next 6 months
2. Take each of those goals and break them down into 6 different milestones so that you have a milestone goal for each month
3. Now take each of those monthly goals and set a goal for this week
I love this time of year. You have have 68 teams playing for an opportunity to win it all.
You get to witness the best college basketball players and coaches in the country.
You also get to take witness of amazing comebacks and last second shots.
Last night I got to witness an awesome game between SFA and VCU. These two teams went at it and at the beginning of the 2nd half it seemed that VCU was just going to run away with it.
Stephen F. Austin(pictured above), eventually was able to close the gap in the final minutes but found themselves down by four points with 10 seconds to go. Not impossible, but the odds were definitely against them.
Stephen F. Austin ended up hitting a three plus a free throw to force overtime, and they ended up winning in overtime.
I love it when teams refuse to give up until it's over.
That is the exact same attitude that we have to take day in and day out. If you have a goal that you are chasing guess what? It is never over until YOU DECIDE IT'S OVER.
Things will not go as planned and you probably won't get there as quick as you want to, but if you think like Stephen F. Austin thinks and keep going until you win, then it's not over.
In the Marines they taught us that no battle plan ever survives first contact with the enemy, so quit beating yourself up and get back to taking action towards the better you.
Gotta Run...............
MVP Mental Exercise
1. Think back to a time when you were going after a goal or a deadline that you knew you had to complete
2. What was your mindset like back then?
3. How can you apply that mindset to the goals that you want right now?
When you are facing a goal that will make you better do you go at it alone?
How about the days when you just don't feel like doing anything, if you don't take any action, you are the only one that will really know if you don't do anything, so what is the harm?
In order to get closer to what we want, we have to action on days even when we don't feel like it. If you are one of those people that find it hard to stay
on track, have you considered having an accountability partner?
What is an accountability partner?
It is someone that you can share what your goals are and they can share theirs with you. Once you know each other's goals, you need to set up a plan where you check in with each other to stay on track and call you out when you aren't on track.
This adjustment is simple to make and is related to social facilitation theory. This theory is that we work harder when there is an audience.
Think back to a time when you were playing a sport, and someone that you wanted to impress was in the audience. What did you do?
You probably played your ass off because you wanted to impress them. It is the same idea here.
Quit relying solely on your own motivation and partner up with someone who will help you see your goals through to completion.
I want to hear what your goals are and be your accountability partner, FREE OF CHARGE, email me today @ tmaynard@mvpmindset.com and let's team up to help get you to your final destination.
MVP Mindset Mental Exercise
1. Email me to be your accountability partner or choose someone who you know will keep you on track
2. Make contact with them today and explain that you want to set up an accountability system with them
3. Decide if you want to start meeting with them on a daily, weekly, or monthly basis
You are going along at a good speed and feel good about yourself.
You are finally seeing some progress and it feels like things are going your way.
Then it happens.........................BAM
You take a wrong turn, you are off the path, and now you have fallen down.
DO YOU STAY DOWN OR DO YOU GET UP?
This is going to sound crazy but you need to get excited when you get knocked down. I know you are thinking, hey Tim, I think its time to check into the funny farm. Here me out though.
This period of falling down is where you finally get to grow and where you determine what you true value, character, and grit is.
Remember this:
FALLING DOWN IS INEVITABLE, GETTING BACK UP IS OPTIONAL.
The next time that you are off track or things aren't going the way you thought it would go, think of it as a test to see if you are really committed towards your goal.
MVP Mindset Mental Exercise:
The next time that you are faced with a challenge where you fall down use these steps
1. Say to yourself : "Falling is inevitable, getting back up is an option, and I choose to get back up."
2. Look back how far you have come and pick out two things that you have already accomplished
3. Pick one action step to take today to get you back on the right track
I remember it like it was yesterday. The culminating event of Marine Corps Boot Camp Training.
Months of constant training and the last 50 hours running on little to no sleep matched with little no food.
All you had to do was finish this last hump called the Grim Reaper and you would be crowned a United States Marine.
There was just one problem, they don't call this the Grim Reaper because anybody can just skip their way up it. Nope, if you want it you gotta go take it and the only way to get there is taking one step at a time.
I remember being completely exhausted covered in sweat and just looking down at my feet making sure that my left foot went in front of my right foot and vice versa.
That is the same formula that you have to take to reach your goals. Quit looking up at that hill, it's freakin intimidating and causes you to lose hope and progress.
What you have to do, is do what I did on that hill on that warm August morning on the Grim Reaper.....
FOCUS ON PUTTING ONE STEP IN FRONT OF THE OTHER
I know you have a goal that you have been focusing on that you haven't obtained the progress that you want.Quit dwelling on the size of the hill and tell me what you are going to do next to get closer to it.
Today is the day to get back into the game and start attacking your own Grim Reaper.
FOCUS ON THE NEXT STEP. Gotta run.
MVP Mindset Mental Exercise
1. For the next 7 days, write down two action steps that you can take that will get you closer to your goals
2. Repeat this process 3 times
3. After 21 successful days, put together a plan for the next 21 days
Have you ever heard this line from Jack Canfield before? The full quote is:
Your belief determines you actions, your actions determine your results, but first you have to believe.
So how about the goal that you are going after right now, do you believe that you can actually obtain it? Have you taken the time to ask yourself that question?
If you haven't, today is the day that you need to ask yourself that question. What I have my athletes and clients do, is once we have determined a goal that that they want, the next part of the equation is to scale that goal.
What I mean by scaling the goal, is to have that goal be as big and challenging as it can be so that it excites you, but still falls within the range so it doesn't scare you to the point to where you would take no action.
Your progression is going to fall in line with where your belief is, so it is vital that you figure this out before you start going to work "blindly" on your goal. Go through today's exercise to determine your belief.
MVP Mental Exercise
1. Write down your goal with a deadline date for it's achievement
2. Now rate your belief on you being able to complete that goal by that date, you will rate the goal on a scale of 1-10. 1 being that you don't feel that you can accomplish it at all, and 10 being 100% confident that you can complete
3. You want to make sure that your goal falls in the 7-9 range. When it falls in this range, you know that you have chosen a goal that will stretch you and force you to grow, but you are still confident that you can do it.
What is it that you are going after? Is it to get faster, lose weight, get stronger?
Have you taken the time to break that goal down to the action steps that it will take to accomplish it?
That is the first thing that needs to be done because if you don't know what you are aiming for, you will never hit it.
Once you have your goal dialed in and are focused on it, do you track it daily?
If you don't have a way to measure if you are getting better, how will you know if you are getting closer or not?
The key to getting closer to your goals is looking at them everyday, and keeping yourself accountable for the attainment of those goals daily. You keep yourself accountable by measuring your progress.
This will help take the guesswork out of your goal achievement plan. The ability to look back over your prior week and determine whether or not you have made progress or not, is vital to your success.
Make the decision today, that you are going to start tracking your results for the next 21 days and watch your progress soar.
MVP Mindset Mental Exercise
1. Choose one of your goals that you are focused in on right now and break that goal down into action steps
****These action steps could be: strength training sessions, stretching, meditation, or nutritious meals****
2. Over the next 21 days you are going to start tracking what you do everyday for these goals
3. Every 3 days during this 21 days duration, you need to analyze what you have done, and if it is satisfactory towards the attainment of your goal, continue what you have been doing. If it is not, then adjust accordingly
Is stretching something that you do on a daily, weekly, or when I get around to it basis?
If you are not taking the time to stretch, what is your excuse not to? I would assume it's the same excuse that plagues everyone and that is you don't have the time.
We always make time for the strength, cardio, or general physical preparedness work but not the stretching. Why is that?
The reason could be the lack of importance that we place on stretching, and we don't think of it as a tool that we help us create major impact on our body and our performance.
What if I told you that by increasing your body's flexibility, you could increase your body's strength and stamina.
In order for your muscles to fully contract, they have to have full flexibility. By limiting your flexibility in your muscles, or by limiting your mobility in your joints, you are then limiting the amount of force that can be applied to those areas.
By not capitalizing on this, you are not getting the most benefit out of your training.
So what are you to do? You want to put the majority of your stretching post workout and a morning routine that you can get yourself into. These stretches will consist of 30 second static, or held, stretches. Focus on the major areas like hamstrings, hip flexors, shoulders, chest, and lower back.
Pre workout you will want to focus on shorter dynamic stretches of the same area.
MVP Mental Exercise
1. Challenge your self, regardless of what stretching that you do now, to create a daily stretching routine that you do for the next 21 days
****Make this goal something that is easy enough that you know you will complete, that may be just one or two stretches****
2. Do these stretches statically, or held, post workout and in the morning after you have been up for at least 20 minutes, and then do these stretches pre workout in a dynamic matter
Welcome to the final installment of this series. If you haven't already, make sure that you check out parts
1-5 first and then move on to this post. This last post will give you a general idea of what movements to do.
You will want to combine the information in this post with part 2 of this series. Here is a general breakdown of the movements.
Warm Up:
Soft Tissue: This is where you will use a foam roller and work all the soft tissue on your body. If you have limited time, just pick certain areas to work on each day. You will want to put a lot of focus on the lower body as this tissue generally will have the most "knots" in it. Coach Hulse is a wild man and does a great explanation on how to foam roll.
Lengthen: This is a fancy word for stretching, I would focus on dynamic and quick stretches versus long static holds. You are trying to get your body to move. Focus on shoulders, hamstrings, and hips first. If you have more time work on a full body lengthen.
Activation: Now that you have your muscles at the proper length, you need to turn your muscles on and activate them. A great movement for activation is laying on your back, feet flat on the ground, and doing about 15 hip raises. You are trying to push your heels into the ground and get your hips as high as you can. For the upper body you can hold the upper portion of the pushup for 30 seconds.
Multi Joint Functionality: This will be something that causes your body to move as a collective unit. I would recommend 25 bodyweight squats and 25 jump ropes.
Torso:
Hip Flexion: Any torso movement where the knees come towards the chest
Hip Extension: Any torso movement where the knees extend away from the chest
Stability: Pushup hold on bosu ball or other unstable surface
Rotation: Torso movement that involves rotating of the torso. An example of this is when you are laying on your back flat and you then do a crunch and try to touch your knee to the opposite elbow.
Posterior Chain: This includes your glutes and your erector spinae of your back. An example of this type of movement is a back extension.
You will want to aim for a bout 20 reps for each torso movement. You may only have time to execute one of these categories per day. That's ok, just ensure that you rotate through them equally.
Strength:
Upper Body Push: Pushup
Upper Body Pull: Pullup
Lower Body Push: Squat
Lower Body Pull: Kettlebell Swing
GPP or Cardio:
Box Jumps paired with burpees
Cool Down:
Static Streching: Focus on the big areas again with 20-30 second static holds. Hamstrings, hip flexors, shoulders
I hope this helps gives you some direction on a training program. Again, if you haven't already, go back to part 1 and go through the exercises to get caught up.
MVP Mindset Mental Exercise
1. Not a huge shocker here today: GO AND TRAIN TODAY
This is segment 5 on how to create a training program, the next segment will be the last. I didn't want to get too wordy in this segment so I cut some of it off to leave for tomorrow. If you haven't seen the other segments of this post, be sure to check those out first. This segment is going to go over progression of your program.
In order for you to achieve your physical goals, you have to place a stressor on it that it has not adapted to you yet. For instance, if on day one you do 20 pushups and it is very difficult, your body will begin to adapt and change so that it can handle those 20 pushups next time around. If you only continue to do 20 pushups however, your body will NOT continue to change because it has already adapted to the 20 pushups.
In order to keep your body adapting and changing, you have to progressively overload for a while, followed by a period of deloading.
This is a twelve week program, and you will break those twelve weeks down into (3) four week mini-programs. What you are going to want to do is create your program so that it gets progressively harder for each three weeks and then on the fourth week, you will pull back the throttle and let your body recover. This doesn't mean sit on the couch and daydream but it does mean that you do not want to train at more than 60% of your capacity.
Think of it like gas in a car, if you just continually run your body like a car, then eventually you will run out of gas and the car will deteriorate. Same thing happens with your body.
One thing that I have always taught my clients is that your body gets better and adapts by RECOVERING FROM the training, and not just the training alone. If you don't give your body the time to recover, you are shooting your self in the foot.
Tomorrow will be the final segment of this post and I will go over the actual movements in this program.
MVP Mindset Mental Exercise
1. Revisit Tuesday's post about your Chief Aim
2. Write that Chief Aim down on three separate note cards
3. Put one notecard on your nightstand so that you can review it upon rising in the morning, and going to bed at night, one in your bathroom so that you review it everytime that you are in there, and put one in your car so that you can review it everytime that you start your car
Now it is time to put it all together. I won't go into all the specifics of the exact movements that you need to do as the options are almost limitless. I will give example movements that you can use later.
The main thing to focus on for this last step in the program is to tailor it to your specific goals.
If you are targeting strength and getting stronger, you will want to work with a 1:3 work to rest ratio for the strength portion. For example if you do 3 sets of 5 of back squat, each set will take roughly 20 seconds. So that is 20 seconds of work. So if you put in 20 seconds of work, you then need to take 60 seconds of rest, 1:3 ratio.
If your main objective is fat loss then you will want to stick closer to a 1:1 ratio for work to rest.
For the GPP or cardio section, you will want to focus on getting your heart rate up, record what you did, and then your next training session you will want to increase the amount of work that you did in the same amount of time. For example: training session one you did 35 burpees in three minutes. Your next training session you would want to focus on doing 38 burpees in the same three minutes. Then the next session you will want to get 40 burpees in the same three minutes.
All you are trying to do in the section of your program is increase the amount of work that you do in a given time.
Nice job on making it this far. Tune in tomorrow as I will break each section down into more movements as well as help you create a training log.
MVP Mindset Mental Exercise
1. Now it is time to start keeping a food log for your nutrition
2. You can either record in a notebook everything you eat, or you can use an app such as my fitness pal
What is it? What is the number one thing that you want to accomplish right now?
Are you able to raddle it off quickly and does it have the exact same verbiage as it would if I asked you a week ago?
If the answer is no, there is your first clue that you have not set a defined target yet.
Why haven't you taken the time to set this goal? Are you scared that you won't achieve it?
It could be that you have just been too busy and life has caused you to push it aside.
Decide today, that you are going to set a defined goal and target, and then get to work on accomplishing that goal.
Those are the two main ingredients for achievement, but first you have to know where you want to end up.
MVP Mental Exercise
1. Take 30 minutes today and ask yourself the question What is one major accomplishment that I really want to achieve?
2. Write the answer to that question down
3. Put a deadline on it
4. Take at least one action on that accomplishment today, no matter how small it is
5. Continue to write that same goal out every morning from memory until it is realized
Now it's time to take what you have done in parts 1 and 2 and create the timeframes for the different segments of your training program. If you haven't read parts 1 and/or 2 make sure you check those out first before you start part 3.
In order for your training program to give you the most most benefit, you will have to make sure that it entails all the different criteria. Your training program needs to consist of:
Warmup (20 % of your time):
Include all of these every day
Soft Tissue work
Lengthening
Activation
Multi Joint Functionality
Torso(10% of your time):
You should include 2 areas per day
Hip Flexion
Rotation
Hip Extension
Stability
Strength(35% of your time):
You can concentrate on two areas/day or if you have the time you can add in more
Upper Body Push
Upper Body Pull
Lower Body Push
Lower Body Pull
Be sure to incorporate single arm and single leg movements as well
General Physical Preparedness or High Intensity Cardio(20% of your time):
Interval Training
Escalating Density Training
There are countless options here
Cool Down( 10% of your time):
Static Stretching
5% is left out so that you have time between all of the movements
That is a basic run down of a complete program. Don't worry right now about what everything means. Move on to today's exercise to learn how much time to spend in each area. Tomorrow we will start deciding rest/work ratios and exercise selection. Keep up the good work.
MVP Mindset Mental Exercise
1. If you haven't done parts 1 or 2 make sure that you do that first as you will need that information for part three
2. On a separate piece of paper write the different categories that are listed above: warmup, torso, strength, gpp, and cool down
3. Next to each section go through and write down the exact minutes that you will have for each sections. For example, if you have determined that you have 30 minutes to train your break down would look like this
If you missed the post for part 1 make sure that you check it out as it is very vital to go through part 1 before moving on to part 2.
Today will be about laying the foundation of the logistics of your program. Not very exciting stuff but it is vital to your success.
Does this statement ring a bell?
I don't have time to go the gym or to train.
Everyone has some sort of free time, we just have to find out how much time and during what part of the day.
Once you can identify what time you have to train, only then can you start to create a program around your goals. You can't pick a random program out of a magazine and just go at it because life will get in the way.
Go through today's exercise to find your time.
MVP Mental Exercise
1. Think of the last 3 days and write down what time that you got up
2. Do you have at least one free hour on the weekend?
3. Start to break down your day and see if you can come up with at least three days per week that you can devote 20 minutes of exercise to.
4. Once you have identified these three days, now determine whether you want to train at home or at a gym.
I get asked this question a lot about how to create a training program for people that will maximize their results in the shortest amount of time possible.
I thought it would be beneficial to break down how I have helped write programs in the past. The will be a multiple part series and today we will focus on the first part of that series: Figuring out what you want.
Before you start to train and workout, you should have some sort of goal in mind, some sort of target. It's never fun to go to the gym, just because you feel you should go to the gym.
What is it that you want? Do you want to increase your muscle mass, do you want to get stronger in certain lifts? Do you want to lose some weight?
You have to know where you are headed before you begin and today's exercise will help you pinpoint that
MVP Mental Exercise
1. Pick a goal that you want to achieve over the next 12 weeks 12 weeks is preferred because I am going to have you set up three 4 week programs
2. On a scale of 1-10 with 10 being the highest, rate your goal on your belief that you can actually achieve that goal
3. Your goal HAS to fall within the 7-10 range in order for you to have confidence that you know you can complete it, but still hard enough to where you will need to grow in order to achieve it, if your goal does not fall within that range, change it until it fits that criteria
4. Take that goal and determine the reason WHY you want to achieve it, think very hard on this as this will help harness your motivation for those days when you just don't feel like it
****Do this activity today and stayed tuned for the next part in the series****
What is is that you want? What is the number one thing that you will go after?
Are you able to answer that question or do you have six other things that you are "focused" on right now.
Multitask is an abused word these days, there really is no such thing. We can literally only focus on one thing at a time.
If you want, and are ready to make huge changes in your life, then you have to have one focus and concentrate on getting better in one single area at a time.
Think back, is there a time in your life when you have done this? Put all of your eggs into one basket? What were the results?
Make the decision today that you are going to go against the grain of"multitasking" and create a laser sharp focus on one thing to make leaps and bounds over the competition.
MVP Mental Exercise
1. Choose your SINGLE top priority
2. Take that priority and write it on at least three note cards
3. Take those notecards and hang them up in areas where you will see them frequently throughout the day
4. Take at least one action towards this priority today, and continue taking action for the following six days
Imagine this if you will. You grow up your entire life playing the sport of football and being a quarterback. You make it to the NFL and end up winning a Super Bowl, League MVP, many records, and are heralded as one of the best ever.
Then you find out that you have to have neck surgery that could keep you out a year. You proceed to have the neck surgery and then you learn that you will be cut from the team that you have help build and you have been with for over a decade.
What would you do? Give up? Call it quits? Breakdown?
If you are unfamiliar with the story, I'm talking about Peyton Manning, and Peyton used this time in his life to not breakdown, but to BREAKOUT!!!!
Do you want to prove someone wrong and show them that you can get it done when they think you can't? Or do you want to let them win when they say that you can't complete your goal?
Tough times don't last, TOUGH PEOPLE DO!!!!!
Let's get to work.
MVP Mindset Daily Exercise
1. Pick a goal that you will require you to stretch and become someone who you currently aren't
2. Break that goal down into 8 milestones or mini goals that you will have to achieve along the way
3. Take 30 minutes of action in the next 24 hours to start working towards that 1st milestone
Who do you think you are? What makes you think you can do that? That will never work?
Do you have people in your life that are asking you these questions when you are attempting to do something new?
I hope that you don't but it is very likely that you do. Usually these comments are coming for people who are just looking out for us, but they are also keeping us from reaching our potential.
What would happen if you sought out people or had people that encouraged you and believed in you everyday?
People that will tell you the truth but inspire you along the way.
You need to make sure that you are listening to the right people as our circle of influence will determine where we end up. Remember these two main points when you think about becoming someone better:
1. They never made a statue of a critic
2. The naysayers can tell me thousands of reasons why this won't work, I only need ONE reason why it will work
MVP Mindset Mental Exercise
1. Take inventory of who you spend a majority of your time
2. Does it include at least one person that will support and encourage you when you are trying to achieve your goals?
3. If it does not, you must take the responsibility upon yourself to find this person
When we are attempting to change, it may be overwhelming in the beginning. We look at where we are at now and where we want to go and realize that it is a LONG WAYS AWAY.
It is hard to take steps forward when you can't see the finish line and sometimes it takes all the wind out of your sails. Yes, I'm talking to you.
In order to help push you towards the finish line you need to shift your focus and try to work on being 1% better than you were yesterday. So what does that 1% entail? It means eating one less candy bar, or taking 2 more minutes to stretch, maybe it means practicing two more free throws.
Whatever your 1% is, focus on that and not the entire goal that you have in front of you. The only way that you are going to finish this journey is one step at a time, so why not focus on the steps that are directly in front of you today.
MVP Mindset Mental Exercise
1. Determine your main goal for 2014
2. Break that down into quarterly milestones and write down a goal to be completed by March 31st of this year
3. Look at that goal and determine what action you can take today, NOT TOMORROW but today, and work on that
4. Tomorrow, achieve 1% more than you did today
What do you want to accomplish in the next 90 days? If your response is I DON'T KNOW, then we have some work to do. You have to know what it is that you want before you can begin to take action on it.
After you have a rough idea of what you want, then what do you do? One of the toughest things about goals, is that we have trouble defining what the real life story would look like.
You may say, I want to be able to run a faster 40 yard dash and that is your goal.
But that doesn't have any emotion behind it, it is just a statement.
If you want this goal to happen, you need to be able to describe the story of running a 40 yard dash. For example you could say:
It is my senior football test day and there are three scouts from surrounding colleges there to watch me. I am in my black running gear and I come to the line in my stance. I have rehearsed and focused for the last 90 days for this moment and I am ready. I come out of my stance lightning quick and I recite in my head the cues to run faster. I am booking down this lane and I come to the finish line for my fastest 40 yard time ever.
What do you think will excite you more?
The more real you can create the story, the more power it will have.
MVP Mindset Mental Exercise
1. Pick a goal that you want to accomplish in the next 90 days
2. From that goal, create the story of when you accomplish it and be as detailed as possible
3. Write all of those details down and say them outloud while tying heavy emotion to them
4. Rehearse this over and over again for today then begin to start each day with this same story and visualize it in your head while tying heavy emotion into it
With it being the first week of the new year, most of us have our goals set for 2014. Being at the beginning of a new goal and year, we are very motivated, excited, and determined. But what will happen when adversity hits or when you are faced with a decision to move forward or give up.
The story below of Luke, is a great example of what it means to be committed. Although, he had to amputate a leg to stay alive, he decided to use that to drive him, instead of give him an excuse.
What excuses are you holding onto today? What is something that you have been telling yourself internally that is keeping you from getting to that next level?
There is power in decisions. Decide today that you are 100% committed to achieving your 2014 and you don't care what type of adversity it is that you will have to overcome, that you are COMMITTED to achieving it.
MVP Mindset Mental Exercise
1. Look back over your 2014 goals and do this exercise with each goal
2. Ask yourself if you are 100% committed to achieving that goal
3. If you don't feel 100% committed to that goal right now determine if it is you that needs to change or do you need to alter the goal
4. If need be, lower that goal so that it is something that you know that you will commit to achieving
5. Take action today, no matter how small the action is, make sure that you do not finish this day without taking action
It would be nice to wake up tomorrow and have everything exactly the way that you want it to be wouldn't it? Unfortunately that is not the way that massive change works.
In order for us to make a change in our life it is going to take consistency.
For instance, say you have the goal, to increase your vertical jump by two inches. You then determine that you can get there with strength training program that is 10 weeks long and has sessions 3 times per week.
You get off to a fast start training for 3 weeks in row, but then you fall in a rut and take the next 2 weeks off. What is going to happen then?
Will you maintain where you were from week three? Most likely you will not, and you will have to start back at square one.
Consistency is important and it usually boils down to how important the task at hand is for us. To continue consistently with something, make sure you have taken the steps mentally first, to ensure that this goal is important to you.
MVP Mindset Mental Exercise
1. Determine what goal is important to you and write that down on a 3X5 notecard
2. Underneath that goal, list 3 reasons of PAIN that will be caused by not following through on this goal
3. Underneath that, list 3 reasons of EXCITEMENT of how good it will feel when you achieve this goal
4. Carry this card with you everywhere so when you find yourself not wanting to take action of your goal, you are reminded how it will affect you later
The holidays are a great time to relax, spend time with family, and reflect on what you have accomplished the last year. I hope everyone had time to relax and enjoy the New Year.
Now it's time to get back in the saddle and start to attack 2014.
Have you written down your goals yet? If you haven't, and you want a better year, what are you waiting for? You have to begin with the end in mind so that you know where to start.
The new you is not going to show up at your doorstep, you have to go out and become that new person.
Once you have your 2014 goals written down ask yourself these three questions:
Are my goals clear enough that if I were to tell a complete stranger my goals, they would know exactly what my goals are?
****The clearer and more defined the destination is, the easier it is to see how to get there****
Do I have a plan to look at my goals every single day?
****Your goals need to be on your mind throughout the day because all of the small decisions you make throughout the day will impact your goals****
Do I know what I have to accomplish in January to achieve this goal?
****You need to know what has to happen in January so you can start taking action now, instead of getting caught up with planning the entire year****
MVP Mindset Mental Exercise:
1. Buy a new notebook to use to write your goals down every morning
2. Make a commitment for three days to start every morning by writing out your goals and then review that goal before you go to sleep
****After the three days, you will want to create this into a habit you do every day
CONGRATS TO MSU, GREAT REPRESENTATION OF THE BIG TEN, COACH DANTONIO KNEW EXACTLY WHAT HE WANTED BEFORE THE YEAR BEGAN SEE VIDEO BELOW
