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.
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]
Congrats to our February Client of the Month, Barbara Langone!
Barbara has been training with the Durbrow Performance family since May of 2013. She came in after winning a month of training at a fundraiser from some of her fellow Constant Contact co-workers. Right off the bat she fit in perfectly, a great mix of being fun and laid back but when it comes to the training sessions, she goes into beast mode.
Every session Barbara is focused and she’s so easy to coach. She is patient with herself but always willing to push and use a bigger kettlebell or just a little bit more weight on the Prowler. She has improved her upper body strength tremendously and in her first 6 weeks alone she lost 8 pounds of body fat and 10 inches.
In the next 10 weeks she lost another 7 pounds of body fat and 4 more inches.
She has overall been one of our most consistent and hard working clients but in the last month this effort really shined through. Tom, Emily and I all agreed that she is one of the easiest clients to coach and we love the effort and attitude.
Congrats again Barbara, you deserve it!
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.
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.
Here is one of my favorite breakfast shake options. It combines two of the best things ever, coffee and chocolate.
This is super simple and you can blend it up on your way out the door before work, use this as a pre-workout boost or save it for a mid-morning pick me up.
Here’s how it goes down:
Put all the ingredients in the blender and mix until it’s smooth. You won’t even taste the spinach, trust me.
The coffee will give you a nice caffeine boost and the combination of the coconut oil and protein will keep you full for several hours.
Give this shake a try and add it into your morning routine. I’d love to hear about your favorite shake recipe. Leave me a comment below!
We’re back with another edition of our Training Spotlight Sunday. I’m really excited about this one because this lady has been an inspiration to all of us at Durbrow Performance. She came in a little nervous, unsure about the results and totally bored out of her mind with her current workouts. She took a big leap and since then has continued to take leaps and bounds every single workout. Check out Kristine’s story and show her some love by giving this post a “Share” on Facebook.
I was an active kid growing up, but never had a real exercise regimen. As an adult I no longer played team sports and it became harder to incorporate exercise into my daily life. For most of my 20s my go-to workout was the elliptical, where I’d watch TV and read a magazine, all in an effort to just get through 30 minutes even though I was bored out of my mind.
Before I joined Durbrow Performance Training in January 2012, I had gained some weight over the summer and couldn’t get motivated to lose it or change my eating habits. I was that annoying person eating crap with a glass of wine and complaining about how my pants didn’t fit. Lucky for me, Sarah Nichols was the one listening to me complain and suggested I join DPT for an upcoming contest. I had witnessed her amazing results so it was an easy yes. What did I have to lose?
Lots of fat is the answer. I am the poster child for why you need to throw out your scale. My scale weight has pretty much remained constant; I’ve lost 17 pounds of fat which was replaced with muscle. I’ve lost several inches and learned that body shape and the scale number are very different.
It’s hard to find the words to describe how integral DPT has become to my life, and how much love I have for the trainers. I spend most of my time with Emily, but Emily, Callie and Caitlin all invest in your life, not just your time at the gym—and I’ve had a total lifestyle change as a result. The nutrition tips, blogs and group forum keep me engaged, even in my off days. Knowing there are other people so focused on being the best versions of themselves is encouraging. It makes it easier to stay focused, to not order a drink even though all your friends are, etc. Being part of DPT has given me the confidence to try new workouts and keep activity as part of my daily life.
The entire DPT family gets me out of bed for the early morning workouts; my favorite exercise is the tire strikes. It’s exhilarating to feel so powerful! My least favorite exercise is pushups, but because I know I can get better at them I’ve made it my end-of-year goal to focus on quality, full-range pushups.
In January 2012, I said “yes” to a four-week contest; at the end of the contest I said “yes” to another six months but was still nervous if I could or would stick with it. I always had a tendency to get bored then get lazy, but in a few months I’ll have been a client for TWO YEARS. The time has flown by but I’ve loved every sweaty minute of it.
Here’s Kristine before, in 2011…..
Here’s Kristine after, in October of 2013….