FOCUS AND FACING FEARS CAN BRING FINANCIAL AND PERSONAL SUCCESS

The road to entrepreneurship as a coach or athlete in any field

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I cringe when asked ‘What do you want to do with or be in your life?’ Uh, everything that I find fun and interesting and challenging. I know I pretty much want to be me, so that part I have wired.

Ultimately I want my own business to succeed financially and promote my sense of well being while helping others reach potential.  I want to be the diva in both strength and endurance, and I have the experience background to make a mark.  Somehow I seem to watch others launch themselves while I stay on the sideline and overthink:  I have yet to ACT.

Ring any bells?

9DF07977DFThe starting point to create your roadmap to success would be to face real issues and identify fears. Ask yourself, ‘What do I fear most right now? What do I fear in the future?’ Write down your answers and keep adding to the list, remaining open to whatever comes up.

Some common strategies to overcome those fears is the road to freedom paradigm:

Common fear           Strategic plan to counteract fear

Poor health               Learn more about good health habits, nutrition, exercise, and genetics

Losing your job         Become so valuable you can’t be fired. And if you are, your special sills                                      will open up new opportunities. Redefine your strengths ad focus on                                       your brilliance: develop excellent connections.

Loneliness                Surround yourself with positive, supportive people. To attract friends,                                         become a friend.

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Failure                         Know failure is an opportunity to learn. Making mistake s is essential for long-term success (think Einstein here).

Making decisions    Think on paper: plan ahead. Seek good advice.

Rejection                   Don’t take it personally. See 4 agreements by Don Miguel Ruiz

Conflict                      Step into the fear and look for win-win solutions. Accept that conflict is a part of life.

Lack of knowledge   Practice the habit of learning something new daily, particularly in your field. Read, study, and  become more conscious. The use of knowledge is your greatest power.  Learn more, become an expert in what you do best, and be confident that you are the master of your craft and can make an impact.

And know YOU:  self-knowledge is key. Learn more about yourself: how you think, feel, react (or act) and behave.

Public speaking       This is the #1 fear in our society, even over death.  Practice. And then practice some more. Accept opportunities to speak when asked. Hire a speech coach.

Being broke               Learn about all the breaks you can get when you are broke. Use them to live within your means while you work the financial freedom side. You                                               will be even more free as you have learned to live well without the  expense.

Success                      You may even be afraid of success. Embrace that success comes from                                          study, hard work, good planning and taking risks. You deserve it if you do all of this:  it’s the light.

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Design strategies to topple the fears when they show up. Address each with the question, ‘What can I DO TO overcome this?’ Prepare yourself in advance, so you have a strategic plan to counteract your fears, reaching confidence and certainty.

The most meaningful answers may be initially illusive. Ask trusted friends the questions and record them. Sit thinking quietly, or if you are like I am, think while you are riding or running or swimming or playing soccer or softball. Many things creep in when you are active: capture them.

From this paint a big picture, the concrete plan and the dream. Take your needs and put them into ten words or fewer.

Create a daily balance. What is your available time to devote to developing the plan? Throw things against the wall and see what sticks. We often sabotage our road to freedom; so reflective thinking can give you clarity. Todd Durkin (founder of IMPACT) says writing creates clarity, and clarity precedes genius.

Write about what you are searching for in life. What is your purpose? What would you like to achieve? How will you fulfill the perceived needs of a specific segment of customers in a significant way? How will you solve their problems? Let your audience experience the evolutionary process of your personal brand (your journey—what you stand for) and they will grow to like and trust you.

Clarify the end goal. Keep stripping away at it, until you find exactly what the niche is and how YOU can fill the need better than anyone else.

Success is in how you break it down and change it up. Be creative and keep things interesting and motivating. Teach clients something new at almost every session. Make them feel ‘I’ve learned so much about how it’s all connected and I’m conscious about integrating fitness into my life beyond even out workouts.’

And then promote yourself.

Without promotion, something terrible happens… nothing!

-P. T. Barnum, founder of Barnum and Bailey circus

Top Ten Coaching Principles to Create a Winning Team or Individual in Sport and Life

“If you wish to control others you must first control yourself”

Miyamoto Musashi, A Book of Five Rings: The Classic Guide to Strategy

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Teachers and coaches know how rewarding yet challenging our days are. We want to be effective but don’t want to kill ourselves energetically in the process. Simply managing personalities can make us feel goofy after only a few hours.

Use the following tips to maximize your efficiency, save your energy, and give your students/client/teams the optimum training experience.

  1. Know your limitations and use them as strengths

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Surround yourself with people whose talents complement yours, or learn as much about the game as possible.

  1. Play hard, play to win, and have fun

The best respect you can give opponents is to play to win, so you show them their best.

Use all the key ingredients that make YOU special in your play. Most people you coach won’t go to the highest level, but you can create a fun environment of physical activity; teach the game/activity so they can learns; and teach discipline, team chemistry, ad confidence-building skills that translate into other areas of their lives.

  1. Less is more

Avoid overtraining—back off a bit, fine tune, and know you have prepared properly.

  1. The relay paradigm

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Performance is enhanced when people are part of a whole, when they work with others.

  1. Be a vulnerable, humble leader

Lead through your humanity. Admit mistakes; let those you are training know you understand some of the insecurities and challenges they face.

  1. Validate feelings

‘Wear’ peoples’ feelings with them. Put yourself in their places to empower them. Be objective: showing you can be vulnerable is coming from a place of strength.

  1. Create Challenge

To get people to grow, give them real challenges and demands based on their skills and abilities. Stretch them while setting them up for success.

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This will build self-confidence, which has a direct correlation to performance: they rise together. If someone feels unsuccessful, you may be overtraining him/her or you need to structure more optimally challenging and successful experiences to boost confidence and positive expectations.

  1. Imprint vs. perfect

You want understanding vs. perfection. Avoid over-practicing a skill or technique, or you will lose people mentally. It is a layering process. So do an exercise two or three times/session, and then repeat it during subsequent practices/training session.

  1. One size does not fit all

Know each person’s triggers, in her game and personality.

  1. Be Prepared to Take a Penalty

Be prepared mentally to do whatever you need to win, from attitude to preparation

Fear of failure is not an option. Fear = lack of confidence = a self-fulfilling prophecy.

Believe you CAN, and understand sooner or later you will have to do it, even if it takes years. Internalize knowledge—create neuromuscular connections through repetition. Remember perfect practice make perfect.

You are not a pro unless you are willing to take risks to the point of failure and unless you know how to productively use failure when it happens. The goal is to extract relevant lessons.

THREE INTENTIONS CAN HELP YOU MOVE TOWARD FITNESS OR LIFE GOALS IN 2016

 

I know. We are almost half-way into 2016 so why talk about intentions now? I feel it takes the first few months of the year to sort out what happened last year, know where you have landed, and decide the most important things to focus on moving forward this year. What matters to YOU?

A friend said recently, ‘Own what you want.’ Boom. So what do you want?

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The Rule or Power of Three, which dates back to Aristotle, is that the brain finds it relatively easy to grasp threes—elements, colors and fonts. Push that marginally up to four and the brain gets confused about where to look and what to do, and sends the eye scampering crazily.

From rhetoric to religion, mastery of the Rule of Three is the key to power and direction.   When it comes to communicating ideas, we are programmed to process information through instinctive pattern recognition.   Of course, to communicate effectively, the pattern needs to be as small as possible. So what is the smallest number required to make a pattern?   Three.   Memorable. Powerful.

Use that rule to decide three things you wish to manifest this year or even in the next six months.  One word for each is best, but two words is acceptable. For instance, I chose

Financial freedom

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Relationship

Print out your three intentions and place this where you will see it regularly. If you have a desk, place it on the right side. A good spot is a table near the front door.  Maybe get a nice frame. Or put it on your phone with a reminder alarm to check it occasionally.  No need to obsess, and make your choices quickly in a quiet moment.

Remember this process supports what you want. Your intentions require you to do your part. If you want opportunities for relationship, get out and circulate or risk online dating. If you want to lose weight, modify eating and work out. Commit and move forward and good stuff will start coming in to help you.  It may not always be in the form you expect, so pay attention and then get out of your own way!

Dream it.

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THESE SEVEN MISTAKES COULD BE HURTING YOUR FITNESS AND HEALTH PROGRESS

Our life is frittered away by detail… simplify, simplify.

                       Henry David Thoreau

A week ago I drove to my first band performance at an SF nightclub. I couldn’t figure out what to wear, what to do with my hair, or how to stop obsessing about blowing my two-bar solo.

When I rolled up on stage with the other members (who were also looking stressed) I began automatically finding an amp, plugging in, and tuning up. I had over 13 years of experience with my trustworthy Fender and encouraging band members who would probably hit the right note if I hit the wrong one. The audience was comprised of friends and family. I let go of the drama and had an extraordinary amount of fun. I had reached a dream goal.

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My take-home message was that your fitness program could be easy, fun, and fulfilling if you avoid the following:

  1. I don’t know what to do.

Simplify. You don’t have to do everything at once, just do something. You have a lot of personal experience you to tap into. Remember jumping rope as a kid? Excellent strength, cardio, and balance move. Move first, and your mind will clear, stress levels will drop, and creative juices will flow.

Follow the power of three, an ancient principle that suggests people easily remember three things, and that things in threes are more satisfying and effective than other numbers of things.

 START HERE. Pick three exercises and do three sets of three of each. Start with bodyweight to keep it simple. When those feel good, add three more exercises or a bit more weight to progress. Throw in nine minutes of cardio, as run one minute, walk two, etc. Add as needed.

  1. I am trying this online program but it is so hard that I don’t do it. I don’t even get it.

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Forget following the crowd and the gimmicks. Understanding who you are is the jumping off point. Your program must reflect what you enjoy and where you are in your fitness journey.

Hone in on what you want. What are your biggest strengths? Where are your passion areas? What makes you unique? All these are important parts of your fitness program.

Pay attention to which activities make you feel particularly good and log them. Do more of those or similar things. Develop knowledge from others or reputable online sources. Start with a simple plan you can have fun with and progress slowly but surely.

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  1. I need to be perfect. I refuse to go to a gym, as I will look dumb.

Avoid the perfection trap. Strive for one thing you can improve on daily: if you don’t get it that day, work on it the next. Fake it until you make it.

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Chart your own course.  Don’t go to a gym, or find a gym that fits you. Take a good look around the gym. People aren’t watching or judging you but are focusing on themselves and their own routines.

You could train outside or join a smaller fitness group for a sense of belonging.  You could use trackers to measure your progress and have a focus, which could help you feel more confident. When it comes to fitness tech though ask yourself, ‘Am I adding stress when the goal is to reduce it?’ If you spend as much time tracking your activity as you do actually engaged in the activity that is probably going to hurt your progress.

  1. I have been doing the same thing for most of the year—no recent good changes!

There is a point when you want to switch things up so you continue to progress. That can be simple too. You could change up one part of your program every 4-6 weeks and still see results.

Make small changes in either weight, sets, repetitions, or even hand positions to progress.   One thing at a time! (Refer to excelfitness1.wordpress.com, sets and reps blog.)

  1. I have no energy left after work so I can’t work out.

Yes you do need to protect your energy. The most critical resource we have is our energy, and most of us fail to manage it effectively. You need to augment exercise with recovery, adequate sleep, and a good nutrition plan.

The beauty of fitness is that even short workouts will GIVE YOU ENERGY as long as you engage fully in the activity, giving it your full and best energy. It is like all aspects of your life—we live in a series of sprints. You have to push beyond normal limits to expand your capacity, and then balance with energy recovery.

A good trick is to have workout clothes with you and go outside or to the gym BEFORE going home. Trick yourself somehow! Make it a game. Remember that 90% of success is between your ears, so get out of your own way. Clear your mind and focus, and get in your training.

  1. I was told it is better to workout in the morning, so I am doing that. It sucks.

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There is no ‘better.’ Wire your ideal schedule. Are you a morning person? If not, know that and look for something that starts up later in the day. What works is doing something!

 

 

  1. I keep losing interest and stop working out.

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You need to create and hold your focus.  This requires an honest conversation with yourself, as nobody can do it for you.

Use the consistency circle:

What specific benefit will I gain from taking this course of action?

What is the downside if it doesn’t work?

How much time will this really take?

Celebrate each small step, success, or even question you come up with. Keep it simple and satisfying and you will be amazed and amazing.