Posts Tagged ‘motivation’

by Lisette Volz

January 26

4:36 pm

The Problem with Inspiration

Beware: this blog is going to start with me whining.

I don’t want to write a blog. I’m uninspired. Why do I have to do this? I don’t have time to come up with pearls of wisdom in between lectures, lecture development, consults and consult follow-ups. What am I, Andy Rooney? Blah, Blah, Blah. (Mr. Moore, if you are reading this, please read a little further before deciding whether or not to fire me).

The key word in my whine-fest above is uninspired. Being uninspired is a frequent fact of life. That is why the Tony Robbins and Dale Carnegies of this world have made such a good living. People will happily pay for inspiration and motivation. In fact, if there were a pill I could take that would keep me inspired or motivated, I wouldn’t hesitate to fill that prescription (even if the side effects included an eye twitch and skin irritation).

Since there is no such pill, I put my “big girl panties on” and pulled out some familiar tools that help ignite my inspiration. One of my favorite tools is the simplest of all – reading. I have a plethora of inspirational books on topics ranging from fear, spiritual enlightenment, gratitude, parenting, and emotional insight, just to name a few. They sit by my bed, pile up at my office and sometimes travel with me in the car (not to worry, I rarely drive and read at the same time). I don’t judge myself for not reading them all at once, or all the way through. I have found that just when I decide to pick one up, even if it’s for the briefest of reads, I always hear something that I was meant to hear. In this case – the case of the uninspired bellyaching, I picked up a book about imagining your life without fear. BINGO –inspiration!

My heart started racing as words jumped from the pages, entering my bloodstream with all the stimulation of a cup of espresso followed by a Red Bull. Being Fearless is exactly what I needed to hear. But alas, the very definition of a blog is a “brief diary-like entry on the internet.” I’ve moved way past brief, so my enlightenment about fear will have to wait until my next blog. (A cliff-hanger of sorts).

The point of all this? Inspiration doesn’t just descend on you when needed. It’s not like the proverbial “light bulb going off.” There’s not one switch that turns it on. Inspiration takes work. It takes effort. However, the payoff is amazing. It ignites passion, creates forward movement, and feeds the body, mind and spirit all at once. YUM!

What are your tools for inspiration? Make a list right now of strategies and tools that you use for inspiration to workout, eat right, and stay emotionally healthy. Do they include reading inspiring articles and books? Journaling or connecting with like-minded, goal oriented individuals? How about surfing the internet for new information on your passion (have you discovered Ted.com yet)? Do you collect a list of favorite mantras or moving quotes? Do you keep a list of your achievements readily available as a reminder of how far you’ve travelled on this fantastic journey?

What will you do to stay inspired today? Just waking up doesn’t count. Just going into work doesn’t count. Just working out doesn’t count. Go deeper. Go bolder. Make the effort — Because finding inspiration makes the journey much more interesting and worthwhile.

P.S. Mr. Moore, thank you for making me write this blog. I am grateful to have a career where cultivating inspiration is part of my job description.

This entry is filed under SELF.

by Adam Martin

November 10

9:27 am

5 Comments

Finding inspiration at Mile 25 of 26.2

It was 48 degrees at 6 am as I waited in line for a shuttle and it felt more like cats clawing my stomach than butterflies. In less than two hours I’d be running my first marathon.

The 26 mile and 385 yard run was established in 1896 as one of the original modern Olympic events. It was to commemorate a fabled Greek messenger named Pheidippides, who ran from the battlefield near Marathon to Athens announcing the Greek victory over Persia. Moments after Pheidippides arrived with the word “Νενικήκαμεν” (“We have won”) he collapsed and died on the spot from exhaustion. It wasn’t until over two centuries later that we sensationalized the daunting event.

I often admit that running is not my passion. But, I do have the urge to test my limits and achieve what few have finished, let alone attempted. Emil Zatopek said of marathon runners, “We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.” I was ready to experience a newfound glory.

After waiting for over an hour I was finally able to board a shuttle en route to the start of the Inaugural Savannah Marathon. The event was host to 23,000 runners. I was slotted into the 3^rd wave of participants, set to depart around 7:35 am. However, my shuttle didn’t arrive to the corral until 7:45. I had time to quickly use the bathroom, check my gear and run toward the start. After very little warm-up I crossed the start line with the 17^th wave. I was totally flustered and spent the next 6-8 miles weaving in and out of the pack. I kept telling myself, “run your race.” I didn’t want to get caught in trying to catch my pace group. So, every few minutes I would glance at my Garmin GPS wristwatch to make sure I was staying on track.

Positioned along the route at each mile was a different band and/or cheer group and lining the streets were locals screaming, “WELCOME TO SAVANNAH.” The enthusiasm was contagious and at points my labored breathing gave way to a harmony of footsteps. I ran the race exactly how I had planned, eight minute miles, water every other station and a couple sugar gels before the half way mark. Once I past mile 14 every step I took was now the furthest I had ever run. My training regimen was rather unconventional, consisting of very short hard bouts of running rather than long monotonous pavement pounds.

At mile twenty-one the pack steered left up an interstate onramp into a heavy head wind. I spent months wondering what this moment would feel like. The moment when your legs give up and your mind takes over. It was as if someone had started pounding my thighs with a handful of glass shards. The pain, combined with stiffness, lessened the enthusiasm. Excuses were rhythmically bouncing through my glycogen-depleted mind. After four miles we exited the expressway overpass and were steered alongside the half marathon finishers for the last mile. At that point there were hundreds of walkers completing their four hour, thirteen mile race. I immediately said to myself, “just walk, you’ll be sure to blend right in.” At that exact moment I saw wartime veteran Steve Martin (pictured below). Steve has two prosthetic legs. He served in Afghanistan where he lost both his legs in September 2008. It was now clear that the pain I had been experiencing paled in comparison to his struggle. As I trotted by with a breath of inspiration I looked back in to his eyes and for a moment my life was put in perspective. The marathon wasn’t about running 26.2 miles. It was about overcoming dissension and discord. I finished the race enamored with the hordes of people cheering me on including friends, family and loved ones. It was an accomplishment I will relish for the rest of my life!

AM blog marathon2 Finding inspiration at Mile 25 of 26.2

wartime veteran Steve Martin

This entry is filed under Fitness.

by Jeff Ford

August 7

10:00 am

1 Comment

Coaching Corner: Account for Accountability in your workout partner

2:10:01 … Any significance? To Kenya’s, Nicholas Manza Kamyaka a whole bunch. In this year’s Australia Gold Coast Marathon, race organizers offered a $27,000 dollar bonus for any runner who broke a 2 hours and 10 minute finish time. Kamayaka happened to miss this time by a mere second; seems as though he had a decent amount of motivation involved with that race finish.
Next to motivation, I can’t think of a more important attribute to making lifestyle changes stick than accountability. In order to ensure success in the early stages we have to have some sort of accountability. When I first got back from my running certification, I was given a 6 week training course to “Better Run Technique.” In the first week, I did great and still had the motivation, but then it slowly faded. When week three rolled around, I was still doing the drills; however, the seriousness of the routine had taken a downfall.
Eventually, I decided we should implement a run technique class here at H3. I quickly got back on program and completed the 6 week program with success. I even reached out to my local CrossFit coach to check in on the drills and make sure he was practicing as I had. The fact is, I found some accountability along with the motivation. Even in prime training season as stay accountable to my roommate as we continual check up on how many times we’re getting out to run.

Read the rest of this entry.

This entry is filed under Fitness, Healthy Lifestyle.

by Beth Leermakers

May 5

4:11 pm

1 Comment

Beth and Zane enjoying an afternoon bike ride

Are you having trouble staying on track with your physical activity? Are you reluctant to hire Hans, the muscle-bound, drill-sergeant-like personal trainer at your gym? If so, you may want to try a 4-legged personal trainer. Dogs who love to walk or run make fabulous exercise partners.

My two big dogs, Zane and Snowie, are so eager to go that they will jump onto the sofa, cover my face with kisses, and plant their paws on my computer keyboard until I get up to walk them. They are used to their walking schedule, and they know when it’s time to go. When it’s cold and rainy, I would be tempted to stay in bed if it weren’t for my dogs, who bounce off the walls and drive me crazy if they don’t get enough exercise. So I put a raincoat on Snowie, a backpack on Zane (to tire him out even more), and we head out the door.

If you prefer to ride a bicycle, there’s a fabulous contraption (the Springer bicycle jogger) that allows you to bring your dog along and keep both hands on the handlebars. Don’t have a dog? Borrow your neighbor’s dog, foster a dog from an animal shelter or rescue group, or walk dogs at your local animal shelter. Many of the shelter dogs rarely get out of their kennels and would love an opportunity to explore the world.

Research has shown that petting a dog or cat reduces blood pressure. Take advantage of a little canine or feline therapy to reduce your stress.

This entry is filed under Fitness, Healthy Lifestyle, SELF.

by Cheney Maddox

April 2

8:45 am

No Comments

Real People, Real Stories: Heavy’s Stacia Kingston, Part Two

Devins Dash 2010

On Wednesday, we featured an interview with Stacia Kingston, featured on A&E’s HEAVY. She was able to share with us how she has handled the transition back to her home environment with changes to her job, relationship and friendships and even her current diet and fitness routine. I think she’s doing great – what about you? I don’t think it would be so without the support and motivation gained throughout the six month journey at H3, but most importantly the self-confidence she exuded when leaving, ready to take on her new world!

See how this has impacted her in Part Two of our interview:

Read the rest of this entry.

This entry is filed under Healthy Lifestyle.

by Jeff Ford

January 16

8:31 am

No Comments

Coaching Corner: Find Strength with Self-Efficacy

Wellness Coaching We’ve heard about having high self-esteem, but what’s self-efficacy all about? Defined by Albert Bandura, self-efficacy is a person’s belief in their capability to successfully accomplish a certain task. Often confused with self-esteem; which pertains more to the extent to which we like ourselves.

When it comes to individual lifestyle behaviors, self-efficacy is the belief that you can eat 5 fruits and vegetables a day, exercise for 60 minutes 5 days in a week or lose 5 lbs in a month. It happens to be the most powerful predictor of motivation – how well a person will do at almost any undertaking. Having high amounts of this self-efficacy X factor leads to better performance and quicker improvements as we change behaviors. Think about it like this, if I believe that my body is capable of pushing one more mile out then in all likelihood I will reach the finish line. The more self-efficacy a person has the more efficient and effective they will be in accomplishing a task.

I think the best example of a high level of self-efficacy is a runner by the name Rick Ball. In 1986, Rick lost his left leg below his knee in a motorcycle accident near his home in Ontario. As a result of the accident, his left leg is a prosthetic. Ball had not been a runner before the accident, but he said he felt sorry for himself but also mentioned “Everybody has their challenges. It’s what you do about it in the end.” Rick’s belief in himself, one leg or not, took him to marathon finish of 2 hours 57 minutes and 47 seconds!! To put this in perspective the average marathon finish time in 2009 was 4 ½ plus hours. That kind of time is good for a top 25 finish in most marathons. This just goes to show you that Ball’s level of self-efficacy has led him to finish many FAST marathons and prove to others that all it takes is trusting that you can accomplish something. Check out his video below to learn more about the hero: http://bcove.me/0m4gs4gn

So how do you become more like Mr. Ball? Here are three ways to improve your Self-Efficacy when it comes to personal health:

1. Find Self-Mastery

Experience personal success at creating a new healthy behavior
Convinces us that we have what it takes to accomplish other difficult tasks

Example: Exercising three days a week for 60 minutes on consecutive weeks

2. Watch a Role-Model

When we observe others success in establishing a behavior it gives us belief
Sparks new ideas and inspires our confidence to act in a similar successful manner

Example: Checking out how a friend prepares a healthy meal

3. Listen to Positive Outside Sources

The best way to believe you can do something is hearing it from others
Surround yourself with people who are confident in your abilities
Accept the encouragement and trust that the source is being honest

Example: Hearing “Hey, you really look like you have a lot more energy lately”

Sources:

Understanding and Developing Self-Efficacy; 2006 Encyclopedia of Industrial/Organizational Psychology
The Inspiration: Rick Ball, Mark Remy, http://www.runnersworld.com/article/0,7120,s6-243-560–13734-0,00.html

This entry is filed under Healthy Lifestyle.

by Cheney Maddox

June 9

3:03 pm

No Comments

Learning the Wright Way

Here at H3, I have heard Bob Wright say many times that weight loss is 80% diet and 20% exercise. As many of you already know, Bob is our resident nutrition expert, an H3 veteran who has experienced and played a huge role in lifestyle changes for over 25 years. Bob is a wealth of information complete with an ever-growing list of phrases we like to call ‘Bob-isms’. So, long story short, what Bob says goes.

So, when sitting in his Staying on Track session, I heard him say something that for the first time, I questioned. You are probably already thinking that I was wrong, and don’t worry, you were right.

Sitting in class, a guest asks ‘When trying to lose weight – what is most important diet or exercise?’ Naturally, I expected his answer to be diet – but boy was I surprised when I heard him say – exercise. ‘When attempting to make your lifestyle change, it’s very important to remain constant with your exercise. Because when you are exercising regularly, you are more likely to make healthy food choices.’

Hmmm…how could this be if weight loss is 80 % diet and 20% exercise? Well, thanks to an injury last week, I was able to experience this concept first-hand.

Personally, when I exercise, it’s not really much about weight loss, but more how I feel during and after – the energy it gives me. Not being able to exercise – whether in the form of a leisurely walk or a more intense circuit class – I was already doing my morale a disservice. So when feeling crappy – what did I do? Eat crappy.

Now fully recovered from my injury, I can get back to regular exercise which (SURPRISE) has helped improve my eating habits. However, gathering enough motivation to get moving after taking time off is tough. It’s no fun to feel like you are starting at square one and it can really crush any motivation you might have built up.

To get back on track, my go-to method is to set mini-goals. Going from no exercise to an hour every day is pretty ambitious. Instead try setting a goal of 30 minutes, 3 days of the week. Once you have easily achieved the mini-goal – you have the confidence to move forward to the next mini-goal of 5 days per week. Before you know it, you’ll be back to your normal routine.

How do you balance eating healthy and exercise so you don’t let both go?

This entry is filed under Fitness, Healthy Lifestyle, SELF.

by Adam Martin

February 26

3:58 pm

No Comments

Need Motivation?

I was teaching my Goal Setting class the other day when a few guests were having a really hard time coming up with motivation to exercise. So I suggested that they close their eyes and envision themselves ten years from now. They answered the following questions from two different perspectives; first, if they continued in their unhealthy ways or secondly, if they decided this second to begin turning things around.

- How does it feel getting in and out of a chair or up and down a flight of stairs?

- Are you able to get onto the floor and play actively with your grandchildren/children?

- If you were to look into the mirror, what might you think to yourself?

- How do you feel getting out of bed in the morning?

- What fitness-related activities are you participating in outside of work?

- Are you living joyfully?

If you are having a hard time coming up with motivation to exercise close your eyes, envision yourself ten years from now and ask these same questions. Write down some of the responses and I bet you’ll find some motivation.

This entry is filed under Fitness, SELF.

by Cheney Maddox

December 11

12:12 pm

No Comments

“HOW DAVID BEATS GOLIATH”

By: Adam Martin, H3 Fitness Director

Over the course of the last 5 years I have become very fond of the literary style of sociologist/psychologist/author Malcolm Gladwell. His list of non-fiction bestsellers includes The Tipping Point, Blink and Outliers. Malcolm has a wonderful way of transforming his case studies into a real life situational analysis.

Below I have included a link to an article he wrote for the “Annals of Innovation” blog in the New Yorker titled, How David Beats Goliath. I suggest you print it out, break out the highlighter and enjoy. He intertwines three somewhat unrelated topics to show that David’s biblical victory over Goliath is not an anomaly in common society. He focuses his scientific justification on a study produced by renowned political researcher Ivan Toft. In the review he notes that two factors will determine the success of a “David”. The first, the passion for victory. And secondly, the ability to create an individualized plan in preparation for battle.

I reason that if we are both passionate about change and willing to take our own path to victory rather than a traditional cookie-cutter view we may be more successful. Any comments?

This entry is filed under SELF.

by Cheney Maddox

December 7

4:22 pm

No Comments

Exercise YOUR Motivation

By: Jeff, H3 Program Intern

Note: This is Jeff’s last week here as a Program intern at H3. We will miss him greatly — and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the ‘real world’.

There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.

Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.

We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.

For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.

1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”

2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!

3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.

4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.

5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.

6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.

7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.

8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.

9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.

10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!

That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:

“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”

~Bill Phillips~

This entry is filed under Fitness, SELF.

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Posts Tagged ‘motivation’

The Problem with Inspiration

Finding inspiration at Mile 25 of 26.2

Coaching Corner: Account for Accountability in your workout partner

Try a Canine Personal Trainer

Real People, Real Stories: Heavy’s Stacia Kingston, Part Two

Coaching Corner: Find Strength with Self-Efficacy

Learning the Wright Way

Need Motivation?

“HOW DAVID BEATS GOLIATH”

Exercise YOUR Motivation