Leadership in a Nutshell

9 May

This is a great article on leadership. We could all use leadership not only in business, but in our own personal life as well. Taking leadership when it comes to your health can mean the difference between a long and prosperous life or one spent on medications.

Kyle Craig Coaching

Photo Credit: Beth Kanter Photo Credit: Beth Kanter

Leadership is certainly unique not only to the individual, but to the organization and it’s employees as a whole. Sometimes it’s the leader that shapes the organization and employees while other times, it’s the other way around. While there isn’t one correct method to how to lead, there are many resources out there that can help you shape your leadership style for your organization.

I’ve had the honor of working for one of the finest leaders I’ve ever met. While I will not divulge any names, this person exemplified how to lead a team, especially through a crisis. One of their biggest strengths they had as a leader was their ability to lead on a very individual and tailored basis. She understood on a very personal level, every persons qualities, characteristics and most importantly strengths. As a matter of fact, she new us so well that…

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Self Sabotage: 4 Steps You Need to Break This Habit

8 May

Don't Waste Time: Challenge Yourself!

Self sabotage is the worst. Just when you have all of the momentum moving forward and the scale is moving in the right direction, something in your brain triggers you to make a bad call. That one little decision turns into “Well I already screwed up once, how is eating blank going to hurt me any further?” We all know the story from there, one bad decision rolls into the next day, week, and even month. Next thing you know, the weight you put off is back, and your back to square one. This doesn’t happen with just weight loss, it can happen in any walk of life. Here are a few tips to help sustain your level of success and prevent self-sabotage.

Step 1: Set a Goal

Setting a goal is one of the most important elements you can have in preventing self sabotage. I don’t simply mean thinking out loud, I want to lose x number of pounds. You have to write out your goal and engrave it into every thought you have. Your goal should become a way of life, not just a dream or a wish. If you want to use the goal to your advantage there’s two things that will help tremendously

1.After you write down your goal on a sheet of paper, put down what you think all of the steps are to accomplishing this goal. If your goal is losing weight you might start with working out x number of days, eating protein, veggies and x amount of fruit per meal. You get the idea. I have more on goal setting here.
2.Put your goal on Post-It Notes and slap them anywhere you might have a folly. Think about any place that might tempt you to self sabotage. First in mind is the fridge followed by your office, nightstand, car, etc.

Step 2: Create a Team

It takes a team to win Championships and the key to a strong team is defense. Set your team up with this in mind! Find others who know, understand and can support your goal. This should be a group that you can easily reach out to if you need to shake of temptation. They should also be a group that knows you like a book and can easily come up with solutions to keep you on tract.

Step 3: Suck It Up

Nobody said it was going to be easy. This go around, you need to practice self control. It’s easy to let something slip through the cracks, but one mistake doesn’t make it okay to start the avalanche affect that easily gets out of control. It’s time to own up to your goal and decide if you are going to come out a winner or just have fun playing the game for a while. You can have all the support and set up that you need, but if you don’t have the responsibility and the respect for yourself to care for yourself, there isn’t enough support in the world that is going to help you out. It’s time to look in the mirror, put on your eye black, give yourself the meanest look possible and tackle this goal once and for all.

Step 4: Celebrate Don’t Sabotage

This is the fun part of setting a goal and meeting little milestones along the way. You get to celebrate the small victories of course! I HATE when others say you can celebrate by going for that sliver of cake (if your losing weight) or buying that iPad (if your tightening your budget) because all you are doing is setting yourself up for failure. It is that good feeling of those rewards that put you in the place you are in the first place! Sure if you lost some weight and want to buy and iPad, go for it, but don’t go buying an ice cream cake from Dairy Queen to celebrate! It defeats the point and only causes you to back pedal in defense. Find something that is going to be self-fulfilling without being a detriment to your progress.

You can do it! Set your goal, find your team, and don’t let anything hold you back. What are your goals through the rest of this year? How are you going to go about accomplishing them? Follow me on Facebook, Google +, and Twitter. Drop me a comment or question on any of those platforms and I might just include them in a future post.

New Goal in Mind

7 May
Photo Credit: Jan Willem van Wessel

Photo Credit: Jan Willem van Wessel

This past weekend was the Pittsburgh Half Marathon. When I was in Nashville, I dreamed of running the Music City Marathon every year, but just couldn’t muster the courage to get on the horse and run it. This year I am declaring that I will run the Pittsburgh Half Marathon next year. I will not let another year go by that I do not challenge myself.

Through this site, I will post my workouts and keep you updated on my progress. I’ll also post the dates of other races that I might attempt in preparation for the even next May. Long distance running has always been a challenge for me, but this year I am going to make it my own.

I’m tired of living my life as I should’ve, could’ve, would’ve, but… I am going to grasp my goals and push the envelope.

Share Your Success Story

5 May

Good Morning, Afternoon, or Evening! Whenever it may be that you are reading this. Welcome back!

I wanted to start a new segment that I hope you will be excited about. I would love for readers of this blog to share their success stories with diet and exercise. If I’m the one who inspired you, then great! If not, I’d love to know what did inspire you. If you are interested and want to feature yourself and perhaps self-promote your blog, then fill out the few questions below and send along with an attached before and after photo to intrinsicallyfit@gmail.com. Every Friday, I will post the success story along with a link to your blog or website if you have one. Serve as an inspiration for others who may be struggling with their own weight loss. I hope to hear your story soon!

1. Summarize you! (Give a brief story of your weight loss journey and use this section to promote your blog, website, etc)

2. What was your first victory in weight loss and how did it feel?

3. When did you reach your weight loss goal and how did it feel? If you haven’t hit it yet, how far do you have to go and what do you imagine your emotions will be?

4. Did you have help along the way? Did someone push you and/or join you in your weight loss journey?

5. What types of food did you eat? What types of exercises did you do?

6. How has losing weight impacted your life? (we want to know everything)

7. What tips can you give other readers who may be stuck in their journey or just starting out?

8. Is there anything else you would like to share?

I will read through these regularly. I am going to file every story, and if yours isn’t featured right away, I promise you that it will be featured at some point.

Using Focus to Achieve Extraordinary Results in the Gym

2 May

I recently had the opportunity to read Dave Ramsey’s Total Money Makeover I highly recommend reading the book if you haven’t done so already. It will truly change the way you think about money. One of the themes that he talks about in the book and preaches on his radio show is the “Power of Focus”.  Essentially, you list all of your debts in order smallest to largest. You put all of your focus on paying everything you can toward the smallest debt while paying the minimum on the others. When you payoff one debt, you concentrate on the next until your debt is cleaned up. READ the book! I highly recommend it (did I say that already?)!!!

This got me thinking though that when it comes  to working out there is old conventional wisdom that you focus on single body parts when you workout. A lot of times bodybuilders will use this and have leg day, chest day, arms, back, and whatever else they want to concentrate on.  The new conventional wisdom seems to steer clear of this ideology and has shifted toward high intensity interval training and total body workouts.  The idea behind it is that everything gets worked in synergy and all of the muscles are forced to worry about balance which in turn makes you stronger. What about putting Dave Ramsey’s theory about the “Power of Focus” and applying it to our workouts to create a hybrid of convention as you might say.
Let’s face it, we all have weaknesses that drive us nuts and under today’s convention with the whole body concept, the weaknesses we host are likely to get exponentialized as our body uses the strongest muscles to make up for weakness.  What I am proposing is that on certain days during the weak we put all of our focus on those weaknesses.  For me it’s chest and legs.  So on two days during the week, I would focus on these items, one day chest, one day legs. On the rest of the days, I would concentrate on the total body concept.  With this idea, you work on strengthening your weaknesses so they have a chance to catch up with the rest of the body.  By doing so your putting less strain on the muscles that have to pick up the slack and working on getting better in your weakest areas.
This isn’t a totally new concept.  P90x has a similar focus but instead of focusing on weaknesses, Tony Horton intermixes focus days with what he considers “cardio” days.  These workouts include Cardio X, Plyo X, and Core Synergistics. On the other days he has you focused on things like legs and back, back and biceps, chest, biceps, and triceps, and so on.
The concept is compelling and something I am going to test over the next few weeks.  Remember, we all need to shake up our workouts once and a while. Getting into routines causes us to plateau.  Step out on a limb and try new things.
What are your thoughts on the idea?
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