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Foundation For Transformation

12/20/2017

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A few years ago, I was having a conversation with a new client who wanted to get in shape to run a marathon.  She begins the conversation by warning me:

“Now, I must say, I’m not a real runner, I’m very slow and I’m just interested in finishing the race...although it would be nice to get a PR (personal record)”

I go on to tell her that no matter how far or how fast she runs, she is still considered a runner.   She kind of brushes it off and I look at her and continued:

“If we’re going to do this together, we must build a solid foundation”

“Yes, absolutely--I’m ready to put on the miles” She replies

“The foundation I’m referring to is in regards to your mindset.  Once we can sync a strong mind with the capabilities of your body, you’ll amaze yourself”

“I never give up” she replies: “Good, now let’s start with the acknowledgment--I am a runner”  She looks at me hesitantly, but replies shyly: “Err I am a runner”

I knew that by having her say that aloud would not change anything, but it was the first step in getting her ready for the marathon.  

She eventually went on to run her best time and qualified for the Boston Marathon!  Not bad for a “non runner”

So many people set out to accomplish physical feats, yet not so many of us don’t take the time to condition the mind.  

Whether it’s fitness or a new business venture, all new goals start with the right belief system.  
Your belief system leads to the thoughts and the emotions you experience.  
Those dictate how you communicate to yourself and the rest of the world.  The way you communicate leads to the actions you take which turns into the habits you develop. This ultimately results in the lifestyle you attain.  

Same belief system, same life.

With the new year ahead, many of us will have a list of goals to accomplish.  I suggest doing two things:

Start in December where you’ll have time to build habits.  You’ll be able to start January with momentum on your side.  You’re much more likely to stick with your goals.

Secondly, start making some proper adjustments in your belief system.

Belief→ Thoughts/Emotions → Communication → Actions → Habits → Lifestyle

Before any major change in your habits can occur, there needs to be a major change in the way we look at ourselves. How do we identify ourselves.

Think about this for a second:

Do you identify yourself as a person who carries the potential to generate great changes in your life?
Or do you think life is tough, unfair and you are genetically predisposed to the life you currently have?
If you’ve always struggled with your weight and you’re having a hard time maintaining a fitness regimen, you have to ask yourself if you are properly identifying with yourself.

Wanting to create change in your life doesn’t mean changing who you are fundamentally.  
You don’t have to pretend to be someone you’re not.  I believe everyone has a massive potential to create the best version of themselves.  

Most of us never tap into that potential because we are so focused on the wrong things.  We are worried about what others will think, worried about failing, or even worried about too much success.    

Nobody said it better that Dr Seuss: “Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.”  

The people around you who are going to judge you are going to do it anyways, so you might as well work on developing the best version of yourself so you can live with purpose.

If you don’t think you could change your belief, but you still want to change, then I encourage you to take a look at your behaviors and your day to day actions.  Align those with things you value, develop consistency in your life and soon you’ll start to notice a shift in your confidence and identity.   

Committed to your health,
Kendrick
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10 Daily Practices to Prime You For Success

12/11/2017

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The other day a client asked me, "Do you ever go through periods where you feel low energy, and not motivated for anything?  And when that happens, how do you reboot?"


First off, with an 11 month old at home, YES; the energy tank is low more often than not.  I thought all those years of running would translate to stamina for parenthood.  


Nope. Not even close.  


It's a whole different sport and test of endurance.  One that requires you to function like a capable human after weeks of interrupted sleep where you feel more like a zombie walking around. 


So yes, there are times when I feel stale.  Then, there are times when I feel like I'm on fire.  Motivated and full of ideas to implement. 


It's totally normal to feel both.  The main idea is to figure out how to stay more on the "fired" up and motivated side of life.  


I believe there are some key ways to take control of your day by adding activities that will strengthen your body both physically and emotionally.    


It's a combination of two things;  eliminating non essentials that are causing more stress in your life. And  adding positive moments that will add value to your life. 


The days that I find myself off kilter, it's most likely because I'm missing out on my crucial daily practices. 
Here are some practices for you to consider implementing in your day or week to maximize output in your life:


1.) Eliminate the news.  I've never met anyone who watched a whole hour of news and felt inspired to make a difference in the world.  Instead, they feel inspired to share the bad news with others.  If you can't give it up completely, limit to 5-10 min max. You'll get everything you need to know. 


2.) Read & Listen. Over the years, I've replaced my radio listening in the car with podcasts.  There are some great ones out there.  School of Greatness by Lewis Howes is one of them.  Also, take the time to read something positive.  Ten pages per day will do. It will prime you for carrying the right mindset the rest of your day. 


3.) Meditate/Prayer.  Staying in the moment allows us to take a break from the fast paced life and allows us to better control our thoughts throughout the day.  Practicing Gratitude during this moment also enriches your life in a big way. 


4.) Write. Whether it's a handwritten note to a friend, a journal entry or writing your own book. The act of writing creates clarity, and allows us to portray our emotions on paper which can lead to deeper connections with others, the next big idea for your company or even give you a sense of purpose for your next chapter of life.  


5.) Healthy breakfast:  It's hard to eat healthy all the time, but if you can make the effort to make that first meal of the day as clean as possible, than you are much more likely to make better choices the rest of the day. Stick with a combo that you enjoy and make it a daily habit! 


6.) Work out everyday.  It doesn't have to be a 1 hour K-Fit HIIT type of workout everyday.  A simple 5 minute set will do.  Walking does wonders too.  As does foam rolling and recovery drills.  The idea of doing something active everyday keeps the momentum going.  And when it comes to fitness, momentum is everything in order to keep consistency and achieve the results you're seeking. 


7.) Limit Electronics in the Evenings. This is a work in progress at our household.  That phone is like a magnet to our attention span! Aim to shut off everything at least 1 hour before sleeping.  Studies show that people are able to fall asleep and get into deep sleep faster without using electronics prior to going to bed. 


Speaking of sleep...


8.) Sleep.  This should go without saying, but sleep does the body good. The energy you have after a good night of sleep makes you feel alive and useful!  Aim to get to bed early. Simple, and yet very effective.
 

9.) Practice Good Use Of Your Time.  Time is the most valuable asset you have in life.  Unlike things, you can't buy time. Once you give your time to someone, you give away a portion of your life that you'll never get back.  It can be a great gift to someone. It can also be an impalpable drug if you choose to spend with people that bring you down.  Aim to create memories on a regular basis.  It's one of the best ways to cherish time. 


10.) Give Yourself Permission to Be Still.  Practice deep breathing several times a day.  Establish several anchor points throughout your day; before you start your car, as soon as you get into the office, before you enter the house, right after a workout.  Deep breathing allows for a quick reset as we go about our day. Staying still and in silence also allows to reflect on life.  After all, it's not just about going through the motions day in and day out. 


Numbers 1-5 can be done within 30-60 minutes in the morning before you start your day.  Get in the habit of getting up early (tip: go to bed early!) and you'll be amazed at how much more meaning you'll add to your life when you prime yourself for success first thing in the morning. 
​


Committed to your health, 
Kendrick 
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    Kendrick Ribeiro, MBA, MS, CSCS

    Knowledge is only potential power, until you act on it.  Our hope is that this blog gives you the inspiration needed to create healthier habits, and steer you in the direction of developing the best version of yourself.

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