Thursday, March 21, 2013

Managing What You Can Measure

Back it up!

I've been reading a book called "The Happiness Project".  Not because I'm unhappy (I am quite happy, actually), but because I've heard great things about this book, and really, can you ever have too much happy?

I really like the way she pulls quotes from other philosophers and breaks them down.  One of my favorites it "You can only manage what you can measure".   

(Someone is taking this more literally than even I)

That quote got me thinking.  I'm big on goal setting.  When it comes to accomplishing something big, it's nice to have a roadmap to keep you from getting lost.  When tackling a major goal, I like to write the goal down then 'back out of it' by writing the steps that I need to take in reverse order.  This might seem a little neurotic to some (I also read magazines backward...so maybe this is a weird tick), but this seems to be the best way for me to plan for success.  Whatever method you choose, just set the goals in measurable increments.  For example, if your goal is to lose 20 lbs, write that down with a date next to it (your 'I've reached my goal today date'.  Knowing you can't necessarily control the results, you can MOST DEFINITELY control your efforts.  So think about some actions you can do that will support your main goal.  Once you are near the completion of your goal, you might be working out 4-5 times per week.  Perhaps the week before that, you cut processed foods from your diet.  The week before that you increased your water consumption to 64 oz per day.  You just continue with those plans until you get to the present day.   That's the big one.  Decide what you are going to to today to help you reach your goal.  Then you just start layering those habits in order.  Once you finish your timeline, you can certainly rearrange it.  This is just a good way to brainstorm and organize your thoughts.  It doesn't just work for weight loss.  Consider this method for many aspects of your life.  I used this method when I decided to become a trainer.  It's also nice to apply to planning a vacation or selling/buying a house.  You name it, it works!  And why?  Because it's a plan.  And according to Benjamin Franklin- "If you fail to plan, you plan to fail".  

Drop and give me zen :)

I've been having a great time leading a yoga class at Infinity Fitness.  We meet Mondays at 7pm and Saturdays at 11am:

I love seeing this great group of people week after week and I plan on continuing the class next month. Let me know if you'd like more information about it!

Wednesday, March 20, 2013

Up and at 'em

Up and at 'em

I woke up this morning wanting an quick, intense conditioning type workout in before I headed out for a yoga class.  I polished off breakfast:

Then I felt properly fueled for this workout:

I used a 20 lb kettlebell for all of the exercises that require a weight.  This is a conditioning type of workout that puts an emphasis on the shoulders and core.  You could certainly use a much lighter kettlebell or a single dumbbell for a very effective workout.  

How Loose is Your Caboose?
I've got another article in this months issue of 11Athletics magazine.  You can click here to subscribe to 11athletics.  You can also grab a copy at numerous locations around Columbus.  I have a few copies at the gym, if you can't track one down, let me know!

Here is a little glimpse of my article (p. 46-47):

There is also some great info about Yoga and a phenomenal feature about staying 'Fit over 40'.