Fortitude, Nutrition, Personal Development

ConQuer Your Mind – Part 1 “What You Feed Grows”

The following video expands on the chapter one idea “What you feed grows” from my e-book How To ConQuer Your Mind To Achieve Your Goals.

The truth is that until you get your mindset right, your success in any goal will be temporary and limited at best. Watch as I share some thoughts about how you can change your behavior with a focus on mindset first.

You can get the e-book for free from the Team Quadzilla Facebook page, or directly HERE. Stay tuned for more videos to supplement the e-book content.

Fitness, Fortitude, Nutrition, Uncategorized

7 Tips to Keep Your Healthy Living Journey From Falling Off the Rails

Many people have fallen off the train to physical fitness. Maybe you can relate. Maybe you’ve been on the train (all aboard in January, right?) and fallen off multiple times. You are frustrated. It wasn’t your body that gave out on you though. Oh sure, you might have told yourself that your knee or back derailed your ride to fitness, but you know the truth: You chose to jump off the train. Maybe your results weren’t coming fast enough, maybe it was too hard, you were doing the wrong exercises, or other activities got in the way. There are a million excuses and yours is not new.


News Flash: Getting fit is hard. So is paying for medications, feeling stiff, weak, tired, and not being able to do the things you once did (or have always wanted to do). You choose. #toughlove

Getting fit (and staying fit) is a mental game more than a physical one. Most people approach fitness the wrong way, and it leads to failure. A mindset shift about fitness is required. Fitness isn’t a project with a defined start and end date. There is no “arrival.” There’s no retirement. Fitness is a process – a healthy living journey that never ends. Wrap your mind around the reality that you need to pursue a lifestyle of healthy habits and read on for more helpful tips to master the mental side of getting fit.

Set mindful goals

Set small reasonable goals and remember to focus on the process. Expect more internal negative feedback at the start than positive. You will be sore, and maybe hungry. You might get grumpy and want to quit. Health benefits are delayed for a while – longer than the instant gratification we all expect. Recognize that everyone struggles with new routine. Get used to being uncomfortable and know that it will be worth it if you don’t give up.

Don’t exercise – train

Exercising for the sake of exercising is terrible. We’re like a hamster on his wheel, mindlessly moving and loathing every minute of it. Kinda like how I feel about treadmills. Exercise on purpose. Train for something. Follow a plan or program. Sign up for a race or fitness event. When you finish, sign up for another one. Remember your driving force behind your fitness journey. Why are you really trying to get fit? How will you feel? What will you be able to do?

Be Social

Find other people to motivate you. Join a club or challenge group. Find a workout partner. Coach others. I have found the mutual accountability in helping others to be an awesome way to keep momentum in my healthy living journey. There is great power in being part of a group.

Change your Habits

Have you heard of Habit Stacking? It’s where you stack your new healthy habit on top of something you already do every day to help ensure you get it done. Plan ahead. Remove as much friction between you and the workout as possible. Set aside time in your calendar like any other meeting or appointment. Set your gear out the night before. Following a plan ensures you don’t show up to the gym with no idea how to maximize your results. We love working out at home because it eliminates so many of the common obstacles.

Define yourself

You are what you eat, you are what you do – not what you say you do. Talk to yourself and about yourself in a positive voice. “I am strong. I am healthy. I’m taking this time for me so I can be my best for everyone else.” You are a responsible person so you go to work every day. You don’t just skip work cuz you don’t feel like it. Same with your healthy habits. You are an active person, you are on a mission to be the best version of yourself, so you don’t ditch your program/ workout commitments.

Rest

Once you get on track, you love how you feel, you’re making progress, etc. you won’t want to stop. You still must listen to your body and rest. Give your body a chance to recover. But don’t use rest as an excuse to jump off the train. You can still eat right and do lower impact activity.

Change your routine as you age

Fitness isn’t a goal, it’s a lifelong process. It will change as you age. Adapt. Mix up your program. Avoid comparison with your younger self. Never quit. Find the activities that suit you. You may lose some speed and strength over time, but far slower than you would if you sat idle telling yourself you are too old or fat to do anything. Get moving. Conquer your mind. Do your thing. Press on!

Fortitude, Personal Development

Goal Setting Myths

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Today is a great day to set a goal for yourself. We often need motivation to do hard things, so setting a goal can provide the push we need to get it done.However, we are also easily discouraged when we fail at achieving our goals, and that failure makes it harder to try again. To give ourselves the best chance to achieve our goal, we will be wise to heed the following advice from Michael Hyatt. Below are a few myths about goal setting that I find especially helpful. What is your goal?

1. Your past determines your future.
This is false IF you are willing to change your approach. Challenge this myth by changing your belief about yourself and the outcome you desire.
2. Safe goals are the best goals.
Boo hiss. Safe goals are not compelling. There’s a powerful link between the difficulty of your goal and your performance, satisfaction, enthusiasm, and happiness. Go beyond your natural urge to play it safe and set a big, hairy, audacious goal.
3. You fail if you fall short.
This is only true if you only measure the gap. Measure the GAIN instead and focus on how far you’ve come. When you look at why you fell short, you’ll likely find ways to improve. Recognize your progress and be encouraged & motivated to stick with it. The only true failure is not trying in the first place.
4. Writing goals is not necessary.
Ever build a house without blueprints? Ever travel without some kind of itinerary? Then why trust your goals & dreams to memory alone? Write goals. Period. Post them where you can see them often. Internalize them, see your future self with the goal accomplished, and be regularly spurred by the thing you committed to.
5. Specificity doesn’t matter.
Remove all the guesswork in a vague goal by specifying HOW, and WHEN for example. Goals like “exercise more” or “lose 20 lbs.” are not specific enough. Answer how and when you will do these things, make a plan/ schedule where you can mark of intermediate milestones, and set yourself up for success!

 

 

 

faith, Fortitude, Personal Development

The Pain of Expectations

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Do you ever feel really stressed, frustrated, bitter, or just in a dumpy mood? Maybe so much so that you feel exhausted? These feelings describe the opposite of happy. And we just want to be happy, don’t we? I’m going to share something with you from my personal journal that may offend you. I have an answer to this stress & exhaustion that may surprise you. It surprised me and I wrote it. That happens to me on occasion. I believe deep insight, inspiration and encouragement come to me by simply taking the time to write. You should try it. You might be surprised at the wisdom you have locked up in your mind. I digress.

 

I believe that a major cause for our stress, exhaustion, frustration, and general unhappiness is because we blame others for our unmet expectations. We have expectations (from deep in our mind, but rarely verbalized) that others will do as we please, or as we need (expect), for surely our needs are simple and reasonable. The trouble is that we subconsciously tie the satisfaction of our expectations to our happiness. If others don’t comply, we get upset. And it’s all their fault. They must fix it (behave differently) for us to be happy. This of course, is a terrible way to live.

 

To have our mood and attitude dependent upon the actions & behavior of another must be exhausting and stressful. A sober self-assessment is required for we will never easily acknowledge this is really happening to us. The truth is, we can never control the behavior of another, but we can always control our own behavior. We are in charge of ourselves.

 

love-always-winsSo someone close to us is not behaving well according to our opinion of the matter. (Isn’t the expectation we hold more strict for those closest to us?) What are we to do? We should take the advice of Jesus. He said we are to simply love. Love always wins. Being frustrated, bitter, stressed, and exhausted will not make another’s behavior improve. But love will. Yep. #lovealwayswins

 

One of the hardest things to do is to love those who hurt us or make us upset. Jesus said we are to love our enemies and pray for those who persecute us. To me that means to love those who make us upset. Jesus said we are to do to others what we would have them do to us. What would happen if we really did this?

 

imagesI believe this is just like what Jesus has shown us. Jesus loves us with an incredible love, an everlasting love, a love that pursues us even when we turn away, even when we are bad. Jesus died for us because of his great love for us and so we could be with him in heaven for all eternity. There is no other way for us to get heaven than by the loving sacrifice of Jesus. His love is entirely selfless and perfect in every way. We don’t deserve his love and we can never earn his love. Our response to that love is to love Jesus in return. To obey him and know him and serve him. Not because we must earn his favor (because we already have it), but because we’re so grateful for Jesus’ love and loving him is a natural way to express gratitude.

 

In the same way, If we can REALLY love those who frustrate us like no other (aka those closest to us), if we can just love the people we expect to behave a certain way to make us happy but always fail, I believe the natural response of that person will eventually be to love us back out of gratitude for the grace, mercy and love shown them. That’s just how it works. #preachingtomyself #easiersaidthandone

 

As followers of Jesus, we are to be known by our love. We can draw others to Jesus by simply loving them. We can make our relationships better by simply loving those close to us despite their flaws and frustrations. It’s our choice. Stop waiting for others to “get it together” and just love them. I’m willing to bet that if we love others well, our frustrations will decrease and our overall happiness will increase. Love always wins.