Category Archives for "Motivation"

Lessons From My Failures

Sometimes I take my life lessons from Olivia Pope. If you don’t watch Scandal you need to get on that. Total girl crush right here.

The best thing about Olivia is her famous line “It’s handled.”

My question for you is, are you handling your shit? What I mean by this is are you trying to set a goal, failing and then repeating this crazy cycle over and over, wondering why it doesn’t ever work and things don’t change?

What I mean by this is that YOU didn’t change. You’re expecting extravagant results in a goal but you didn’t change yourself.

Your thoughts, habits and actions didn’t REALLY change.

You just relied on will power and “motivation” to achieve that goal.

Shit didn’t get handled, because it becomes a vicious cycle of…

Set a goal —> get excited —> will power and white knuckle through a few weeks —> decide it’s not worth it —> stop

Success is stopped by many things, fear being a big one.

Today I wanted to share with you a lesson I learned from my consistent failures.

I was scared, big time. I didn’t realize it at the time but here’s what continued to happen…

I would set a goal, do it for a while and then become disinterested. I would stop that process and claim that I didn’t really care about the goal so I wasn’t into it.

I would stop keeping score.

Then I would ultimately just say that I hate setting goals, it’s stupid and I don’t need it.

After doing a lot of personal development I realized my issue…

I was scared. It took a long time to figure this because initially I was like “F that, I’m not scared

I just didn’t know WHAT I was scared of.

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How to Get Better Results: Part II

Last week I dove into the simple techniques you can use to improve your results or your life in general, without actually adding more “stuff” to your to-do list.

This starts with getting really clear on your goal. Don’t make it fluffy or you won’t follow through. You then have to ask yourself some deeper questions- why do I really want this?

You might need to ask that question of yourself about 3-5 times to actually get the real answer and make sure you’re not bullshitting yourself.

Now let’s talk about what happens after we set those goals. Why do we constantly and consistently FAIL to get results?

There are basically four stages that everyone goes through during this cycle of change.

The first phase is when you set those goals and you are crazy excited. THIS will be the time I’ll change. Basically this is that “Monday I’ll start again” phase. Everything seems exciting, new, motivating and you are ready to rock.

Phase II is when things get a little more interesting- this is called informed pessimism. This when you start to realize how much work is involved and a few doubts begin to creep in. The rainbow and unicorns in Phase I (uninformed optimism) are starting to become a distant memory.

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What Do Training in Groups, Canadian Geese and Motivation Have in Common?

I heard an interesting story a few weeks ago, about what groups, Canadian Geese and motivation have in common.

This is ironic that I actually liked this story because as some of you know, I hate birds. Yep, I have a strange fear of them (not the little tiny ones but anything bigger than a chicken). They just freak me out, particularly Canadian Geese.

Besides that, this story is really interesting and you’ll see why having group motivation in either training, nutrition or any aspect of your life will help you get to that goal even faster than you imagined.

Check out the video and the story right here:

[youtube]http://youtu.be/RzRKYXf3MAc[/youtube]

You Can’t Do That

We have a rule at the gym, saying “I can’t” will earn you 5 burpees.Last week in my email I talked about how you need to reprogram your thinking to try new things and break out of the old ways that may not actually be benefiting you.Why do we have this rule?

When doing something new or uncomfortable, the natural human reaction (or defense mechanism to avoid looking silly or feeling pain or discomfort) is to say “I can’t.”

Sometimes you say it before you even think about what it is you’re trying to do.

I’m not here to tell you that you CAN do everything and you should never give up and give you a load of cheerleading crap.

I just want you to think about your initial reaction to something difficult. Do you automatically throw up the “I can’t” flag without even thinking?

Or do you take a second and let it soak in and then say, I’ll try?

You may not do it perfect. Hell, it may REALLY suck but it’s breaking out of you comfort zone and just giving it a try.

That’s what I want you to focus on this week. When something tough or uncomfortable comes around, whether it’s an exercise at the gym, a suggestion to your eating plan or a task at work, just take a second before you go into defense mode.

Don’t automatically turn to “I can’t.”

Instead think about saying, I’ll give it my best try and I won’t worry about the outcome. Good or bad, I stepped out of my comfort zone and DID IT.

 

The Fitness Lesson that No One Talks About

Every week, I write articles and blog posts that teach people how to get healthy and fit and I teach our clients in the gym to train hard and smart and to understand why lifting weights, conditioning and eating healthy are important and vital.

Yes, those lessons that I teach are powerful, and I know that I’m helping a lot of people. However, today, I want to share with you one of the most important lessons that I’ve learned and that most people don’t even talk about: Be kind to yourself.

I have to admit, when I used to see this phrase, I thought it was a weak statement. I’m going to bust my butt in the gym, eat clean and the harder I am on myself, the better results I’ll get.

I’m not weak, and I don’t need a pep talk or a baby sitter. As a former athlete and a leader and coach for many people, I thought that I had to be like superwoman. I wasn’t beating myself up for not getting results or for maybe having an ice cream, but I certainly WAS NOT being very kind to myself.

So, what does this whole “being kind to yourself” mean?

I want you to look at it like this: You can’t just work for the end result.

Rather, you have to enjoy the journey—the day-to-day work that you put in to accomplish a goal.

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I Hated the Gym Last Week

How do you create a lifestyle of fitness and health?

A lot of people think that it’s so easy because I’m a trainer, I have access to all the information, I know how to train properly and effectively and hell, I WORK and OWN a gym so of course I’m going to get there.

Obviously I will be in shape.

Obviously I love eating healthy and since I know what to do, it’s pretty freakin’ easy.

Obviously.

The other day I was finishing up a training session with the 7am group at the gym. Awesome session, we had a great time and lots of laughs as the 7am T/Th crew always does. As we were winding down I was thinking about the rest of my day and as I thought about my upcoming personal workout I was like “shit, I really do not want to do this today.”

You know that I love training, it’s my therapy and it keeps me sane and focused but sometimes I just don’t feel like freakin’ doing it. It’s hard as hell. My body is often beat up, my mind is on other things and of course I have a million things to do that are business related. I’m tired, I’m sore and I just don’t feel like it.

Usually once a week I have a day like that.

The difference comes right now. Do I want to work out?

Nope.

Do I do it any way?

Yes.

Here’s a little check list that I give myself when I have that “I hate everything in this gym” day.

Step #1- I get my ass on the foam roller

As soon as I start feeling those sore muscles start to relax and I get some mobility in my ever tight upper back, I feel just a tiny bit better.

Not a lot better, I mean I still hate “almost” everything in this gym.

Step #2- I think to myself, just get through the warm up.

I start doing some mobility work, lunges, high knees and shuffles.

My heart rate gets up and blood starts moving to my pissed off brain.

I only hate 1/2 of the gym right now. We’re getting there.

Step #3- I just get through the first set

The first set is usually pretty stiff, legs are still a little lethargic but that’s okay, I just hit 195 on the dead lift for an easy 4 reps. I can do this.

I don’t hate that barbell as much right now.

Step #4- I can’t go back now. I mean, I’ve got my shoes on, I’ve got chalk on my hands and my body is warmed up. Okay, let’s go.

By this point the workout is typically in full swing and I feel pretty damn good. I won’t lie to you and say that I ALWAYS have a great training session at this point, but in the case of this particular day I described above, it was damn good. 6 sets of heavy dead lifts followed by a circuit of:

  • Kettlebell Farmers Carry
  • Battling Ropes
  • Prowler Drags
  • Boxing
  • Sledgehammer Strikes

What’s the moral of this story, besides getting a glimpse into the inner workings of my crazy brain on workout day?

We don’t always want to do this. Our bodies are going to be tired, sore and pissed off. The difference becomes when you create the fitness lifestyle. If you are in the fitness lifestyle, you slowly and gradually work your body and your mind up for the workout.

If you are on a fitness kick or a diet, you probably will skip that day.

People think just because I live and work at the gym that I love it every single day. I’m human too. I wish I had a trainer to program the workouts and allow me to show up, kick ass and then go home.

I wish I had the accountability to not only my trainer, but to 8 other people that will be asking where I am if I don’t show up to the workout.

Sometimes all you need is the motivation and accountability of others to give you that little push on the days you don’t want to do it. Sometimes though, you have to make the choice that you WILL live that fitness lifestyle.

Just get on the roller. Then just warm up. Then just finish the first set. By that time, I’m pretty certain that you’re not going to just walk out of the gym after one set.

On the days you just aren’t feeling it, think about that sequence. Think about the reasons that you train hard. That is what will get you past that feeling of being pissed off at your boss, feeling shitty about your body and just being damn tired.

We’re all human, we all struggle, but coming out on the positive side of that small daily struggle that you’re having with your conscience about working out is what will get you results. All those days that you say “I don’t want to” and you do it anyway, that’s results.

At Durbrow Performance Training we’ve got a 21 day trial membership. Click here to register and start living the fitness lifestyle.

Somerville Training Spotlight Sunday: Andrew Tang

Welcome back to another edition of our Sunday Spotlight at Durbrow Performance Training. I love reading and sharing these because they are just amazing, inspiring stories from our best assets, our clients.

This training family is like no other that you’ll find in a typical gym or even if you have a personal trainer. These guys and gals work their asses off in the gym and have a great time doing it.

Today’s story comes from Andrew Tang. Andrew and his wife Christine started training with us in March of 2012. They both came in wanting to gain some muscle and get healthier. I always joke with them that they are the only two that actually want to gain weight. But we still love them 🙂

Here’s Andrew’s inspiring comeback story after an ACL injury during a basketball game….

March 20th 2013 is when I completely tore my ACL and partially tore the MCL and LCL too. I don’t remember it being painful, just remember thinking, “Sh*t!! Christine’s gonna kill me, maybe it’s not that serious, hopefully i can play ball again….. “.
After 4 incompetent hrs in the ER, I got an xray, a pat on the head and was sent home. I started pre-op rehab two weeks later. 
Almost exactly a year before is when Christine and I met Callie. We didn’t know exactly what to expect but I knew I liked the concept and philosophy of DPT, so we set our goals and stayed accountable. We had joined other gyms before but there were too many easy excuses not to workout; adopting cats, it’s snowing, and let’s cook something with lots of butter and sprinkle some bacon & cheese, to top it off. 
“Don’t play ball to get in shape, get in shape to play ball”  – Bobbito Garcia
This quote really stuck to me after discovering it. Before that point I was just getting by because of my genetic disposition, but skinny doesn’t mean fit and what fit i had would decline after every decadent winter of feasting.
So it was time.
Even after the first grueling week at DPT I saw a difference at my Saturday pick-up games and I was hooked. Fast forward a year, I was hitting personal best on body fat %’s, gaining mass and loving the box jumps!
[youtube]http://www.youtube.com/watch?v=dQaTzHjVNoE[/youtube]
This summer was gonna be legendary. Then it happened.
May 9th, the largest needle i’ve ever seen was about to be jammed into my hip for a femoral block. Now I can’t feel my left leg, I’m being wheeled into the operating room and I pass out. 2hrs later….  BRAND NEW ACL!!!!!!
I’m awake, coherent, still can’t feel my left leg but I’m feeling good, made it up two flights of stairs and just chilled on the couch looking forward to this little vacation.
2 days after the operation I started gaining my range of motion back, instantly. The surgeon gave me a goal of a week to reach 90 degrees, I got it back in a day!
I really DO believe that being in such great shape before the injury accelerated my rehab and also my rehab was a breeze compared to one of Emily’s classes: 10 more seconds, 10 more seconds…  
I started coming back to DPT as soon as I was cleared, you probably saw me on the bike pedaling with my 5lbs dumbbells jazzercising away.
I was able to work from home so I was constantly rehabbing and I was going to physical therapy twice a week along with the gym. I knew what my body was able to handle and how hard I could push myself, this was my new personal pyramid.
5 months after having surgery I had my last appointment with my surgeon, he had cleared me to start playing basketball!!!
VICTORY!  (but only just pick-up, for now…) My left leg hasn’t fully caught up with my right yet but I’ve already set my next goal.
Be sure to Like and Share this post on Facebook to show Andrew some love!
If you’re ready to be our next Spotlight and success story, click here to get started with your 21 day trial membership. 

Change Your Story

I can’t give up bread

I always eat cereal for breakfast

My husband cooks dinner and he makes really big portions

I just can’t lose the last 10 pounds

I have too many social events. I can’t eat healthy

I always do 45 minutes on the elliptical

Cutting out grains is a big change, I can’t do that

Do any of these statements sound familiar?

I hear these and similar things uttered by clients on a weekly, if not daily, basis.

What is your current story?

Is the story you are writing or living in supporting the lifestyle that you actually want?

If it is and you are feeling healthy, energized, strong and confident then keep that going one thousand percent.

If that story makes you feel a little uncomfortable, agitated or kinda pissed, then it’s time to change it.

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Awesome vs. Average

Average is becoming the new normal.

So many people don’t even realize it. How many days out of the week are you doing something awesome?

Most people just go about their day, wishing for the weekend to come.

That’s no way to go through life. I’m not here to preach on what is awesome for you, but for most people I can confidently say that doesn’t make them feel awesome.

I don’t mean you need to be doing groundbreaking things every single day, I just want you to do 1 thing every day that makes you feel awesome.

That adds up to a lot of stuff.

For me this kind of thing revolves a lot around fitness, around helping people and around spending good time with my family and friends.

If I do one of those things every day, then I feel awesome. Continue reading

Avoid the “Who am I to do this” Trap

I was recently listening to a podcast with an author, John Acoff, talking about his new book called Start.

He was talking about the reasons that people are afraid. Obviously fear of failure is a big one but he believes that fear of success is much higher.

He went on to talk about why this is true and it’s because so many people encounter the “Who are you to do that” mentality.

This is not something that others put on us typically, it’s something we do to ourselves.

Who am I to start that business?

Who am I to quit this job that I hate? I should be grateful for what I have.

Who am I to take time away from my family to get myself healthy?

Who am I to lose all this weight and actually feel happy about my body?

We’ve all done it and a lot of the time we don’t even realize we’re doing it.

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