With just a few weeks left before 2010 hits, take a look back at the goals you set for this year. How many have you accomplished? How many were thrown away? How many have changed? How many times have you overachieved?
As I look back at my goals that I set at the beginning of 2009, many have not been met. Does that mean I haven't been successful or that I haven't met my goals? Not at all. Many goals have changed. Some slightly and some completely. Adaptations and adjustments are constantly required as life happens and changes. A few have been completely dropped and others have been added as I reviewed and set new goals every few months.
The majority of folks set goals, a.k.a. New Year’s resolutions, at the beginning of every year. But most are forgotten by the end of Jan. So why wait til 2010 to start? Begin now. What have you not accomplished this year? Set a short term goal to reach by 2010. Set longer short term goals for 3, 6, 9, and 12 months. Set long term goals for 5 and 10 years. While a lot of these will change with time, knowing where you want to be is critical in success.
Review and set new goals at a minimum of once a month. It doesn't take long but will help you to stay focused and allow you to make minor needed alterations.
"If you don't know where you’re going, you will wind up somewhere else." - Yogi Berra
Be Better
- Brooks Tiller
Wednesday, December 16, 2009
Tuesday, December 8, 2009
One Question, Many Answers
Check out the latest blog from fellow Physical Therapist Mike Scott at http://mikescottdpt.wordpress.com/. Great information from top fitness and health professionals, as well as me.
Sunday, November 15, 2009
I am what I eat ate
If we are what we eat, and what we eat is what it ate, then we are what we eat ate. Yeah that is a little Yogi Berra-ish but its true. A burger is not just a burger anymore. A chicken is not just a piece of chicken. Knowing where our food comes from is very important. Animals that are not fed what they were created to eat are not as healthy as those that roam free. Pumping our future food full of antibiotics and hormones is not natural. Antibiotics are needed when disease is present (probably not good to eat things that are so sick that they need a lot of antibiotics). Living in small confined areas and being mistreated causes stress no matter what species. High stress can wreak havoc on the body. So if what I eat is mistreated, living in poor conditions, stressed out, full of antibiotics to fight disease, raging with hormones to grow faster so there is less time to get sick, while eating a less than optimal diet; then what does that say about me? I am what I eat ate!!
I watched Food, Inc. this weekend with my family. It is a very interesting and informative documentary. I recommend it to anyone that eats. The movie runs about an hour and half with an added 30-45 min of extras. Having read The Omnivores Dilemma which is a 464 page in depth look at food by Michael Pollan, Food, Inc. is a quick eye opening look into what we are really eating that is well worth your time. It may not change the way you eat but at least you’ll be able to make an educated decision. I’ll leave the reviews up to the critics, but I strongly urge you to watch Food, Inc. You may not see your food in the same way again. You’ve been warned.
Be Better
-Tiller
I watched Food, Inc. this weekend with my family. It is a very interesting and informative documentary. I recommend it to anyone that eats. The movie runs about an hour and half with an added 30-45 min of extras. Having read The Omnivores Dilemma which is a 464 page in depth look at food by Michael Pollan, Food, Inc. is a quick eye opening look into what we are really eating that is well worth your time. It may not change the way you eat but at least you’ll be able to make an educated decision. I’ll leave the reviews up to the critics, but I strongly urge you to watch Food, Inc. You may not see your food in the same way again. You’ve been warned.
Be Better
-Tiller
Thursday, November 12, 2009
MMA Conditioning Seminar
This past weekend I presented at Matt Hughes' training camp The H.I.T. Squad in Granite City, IL. It was a great experience. The seminar was put on by Argonauts Elite Training Gym. Presenters included Shawn Nevels, Chase Karnes, Sam Luker, and myself. Here is a short video of the seminar that Chase has put together- The H.I.T. Squad Seminar.
Thursday, October 22, 2009
Childhood Obesity
Children today are facing numerous risks. One that is easily preventable is the epidemic of childhood obesity. In order to fix a problem we must first recognize the cause. Blame has been placed on TV, video games, junk food, fast food, busy parents and the reasons go on and on. Growing up I watched TV, played video games, even ate candy, junk food, and occasionally got a happy meal. My parents stayed busy working full time jobs while having their hands full with me and my 2 little sisters. They took us all around town and sometimes the state to practice, games, and other activities that we were involved in.
So what is so different about kids today? One factor that is often overlooked is the lack of activity in children today. Growing up I was outside running, jumping, climbing, crawling, throwing, hitting, and playing anything until dark. In grown up world we call that a workout, but to a kid it’s just playing. Kids need to play. It is not only good for physical development but also vital for the development of their brain and nervous system. Studies have shown that active children perform better in school than their inactive peers.
Another major contributing factor is the food they are given. A 2004 study revealed that 1/3 of kids under the age of 19 years old eat fast food everyday! Fast food consumption increased 5 fold from 1970 to 2000. Where do these kids get the fast food? Kids eat junk because we give them junk. Type 2 diabetes, formerly known as Adult Onset Diabetes, accounted for 45% of pediatric diabetic cases in the 90’s compared to only 4% before 1990. A few comorbidities associated with childhood obesity are depression, high blood pressure, esophageal reflux, and sleep apnea. Even heart disease is being detected in children as young as 5 years old. 60 % of obese children ages 5-10 have at least one cardiovascular risk with 25% having more than one. These comorbidities were once only found in older populations but are now rapidly increasing in our youth.
Kids eat what they are given. Growing up I personally did not eat the healthiest food. I actually didn’t eat a lot of vegetables, but then again I very rarely ate fast food. Food packed full of high fructose corn syrup and preservatives are a detrimental factor in the modern day diet.
Preventing childhood obesity begins with us. It is up to us to improve the future. One in five kids age 6-17 is overweight. Studies show that overweight children are more likely to be overweight adults with increased health risk which results in decreased quality and quantity of life. Overweight parents are more likely to have overweight children, so the cycle continues. We must break the cycle. Be the solution and not the cause. Get out and play with the kids. Sit down to a home cooked meal. Quality time along with exercise and good food will be beneficial to all. It is more often our habits and not our genetics that we pass on to our children.
Train up a child in the way he should go, and when he is old he will not depart from it. – Proverbs 22:6
Be Better
-TILLER
So what is so different about kids today? One factor that is often overlooked is the lack of activity in children today. Growing up I was outside running, jumping, climbing, crawling, throwing, hitting, and playing anything until dark. In grown up world we call that a workout, but to a kid it’s just playing. Kids need to play. It is not only good for physical development but also vital for the development of their brain and nervous system. Studies have shown that active children perform better in school than their inactive peers.
Another major contributing factor is the food they are given. A 2004 study revealed that 1/3 of kids under the age of 19 years old eat fast food everyday! Fast food consumption increased 5 fold from 1970 to 2000. Where do these kids get the fast food? Kids eat junk because we give them junk. Type 2 diabetes, formerly known as Adult Onset Diabetes, accounted for 45% of pediatric diabetic cases in the 90’s compared to only 4% before 1990. A few comorbidities associated with childhood obesity are depression, high blood pressure, esophageal reflux, and sleep apnea. Even heart disease is being detected in children as young as 5 years old. 60 % of obese children ages 5-10 have at least one cardiovascular risk with 25% having more than one. These comorbidities were once only found in older populations but are now rapidly increasing in our youth.
Kids eat what they are given. Growing up I personally did not eat the healthiest food. I actually didn’t eat a lot of vegetables, but then again I very rarely ate fast food. Food packed full of high fructose corn syrup and preservatives are a detrimental factor in the modern day diet.
Preventing childhood obesity begins with us. It is up to us to improve the future. One in five kids age 6-17 is overweight. Studies show that overweight children are more likely to be overweight adults with increased health risk which results in decreased quality and quantity of life. Overweight parents are more likely to have overweight children, so the cycle continues. We must break the cycle. Be the solution and not the cause. Get out and play with the kids. Sit down to a home cooked meal. Quality time along with exercise and good food will be beneficial to all. It is more often our habits and not our genetics that we pass on to our children.
Train up a child in the way he should go, and when he is old he will not depart from it. – Proverbs 22:6
Be Better
-TILLER
Thursday, October 8, 2009
Small Changes Lead to Big Difference
Little changes make a big difference in the end. A small change now can result in a big change over time. Health and fitness industry often bombards us with the before and after pictures in advertisements but we never see what happened in between. So how do people lose 100 pounds or drop 12 dress sizes or get ripped abs? It didn’t happen over night. It took time and effort. Lots of effort and time. But it all started with one small change. Change is something that we naturally resist. Our bodies naturally reject change, especially severe radical changes. The majority of people who have successfully quit smoking did it gradually. Cold turkey often leads to severe cravings that the mind is not strong enough to resist and you’re back where you started. So if you want to make a change make it gradual.
Drinking 5 cokes a day? Start with substituting 1 with some water. You still get 4 a day.
Going out to eat everyday? Pack a healthy meal twice a week.
Sugary snacks at work? Bring some fresh fruit to work.
Take a few minutes to improve your life. Small steps will turn into a great journey to a better you.
Be Better
-TILLER
Drinking 5 cokes a day? Start with substituting 1 with some water. You still get 4 a day.
Going out to eat everyday? Pack a healthy meal twice a week.
Sugary snacks at work? Bring some fresh fruit to work.
Take a few minutes to improve your life. Small steps will turn into a great journey to a better you.
Be Better
-TILLER
Tuesday, July 21, 2009
Write it down
“Can you set me up a diet plan?”
“Gladly. What have you eaten over the past 3 days?”
“Everything? I don’t remember everything.”
“No big deal, just write down everything you eat and drink for the next 3 days and I’ll be glad to help you out.”
This is a conversation that I have had more times than I can count. Usually, then I get a response that they just want me to write something down for them or they say ok but never mention it again.
When it comes to making a change, we have to know where we have been and where we are in order to know where we are going. When it comes to diet and exercise, it is difficult to see our faults and make the proper changes. One way to make a change in our diets is to take a close look at what we are actually eating. And because most of us can not remember everything that we ate today much less 3 days ago, keeping a dietary food log is the best way to remember everything we eat.
Keeping a food log is very easy. Keep a 3x5 note card in your pocket and write down everything that you eat. Now you don’t have to carry a scale around with you and measure everything, but be as accurate as you can. Make sure to include all the liquids too.
After a few days, take a look at your card. Don’t beat yourself up if it didn’t go exactly the way you had hoped. Focus on the good choices that you made and look for ways to improve. Don’t try to change it all in one day. Set a goal to make one change this week.
Writing it down makes it real. Writing it down helps you remember. Writing it down will help you make the proper changes and choices. Writing it down will help to make you better.
Be better.
-Tiller
“Gladly. What have you eaten over the past 3 days?”
“Everything? I don’t remember everything.”
“No big deal, just write down everything you eat and drink for the next 3 days and I’ll be glad to help you out.”
This is a conversation that I have had more times than I can count. Usually, then I get a response that they just want me to write something down for them or they say ok but never mention it again.
When it comes to making a change, we have to know where we have been and where we are in order to know where we are going. When it comes to diet and exercise, it is difficult to see our faults and make the proper changes. One way to make a change in our diets is to take a close look at what we are actually eating. And because most of us can not remember everything that we ate today much less 3 days ago, keeping a dietary food log is the best way to remember everything we eat.
Keeping a food log is very easy. Keep a 3x5 note card in your pocket and write down everything that you eat. Now you don’t have to carry a scale around with you and measure everything, but be as accurate as you can. Make sure to include all the liquids too.
After a few days, take a look at your card. Don’t beat yourself up if it didn’t go exactly the way you had hoped. Focus on the good choices that you made and look for ways to improve. Don’t try to change it all in one day. Set a goal to make one change this week.
Writing it down makes it real. Writing it down helps you remember. Writing it down will help you make the proper changes and choices. Writing it down will help to make you better.
Be better.
-Tiller
Thursday, July 2, 2009
Wave Runner
Went to the beach to visit some friends last weekend and got in a good interval run. If you are heading to the beach for the weekend try out this interval run. It is a very simple, quick, and great exercise. No watch needed. Begin with a light jog along the edge of the water. As a wave rolls in, sprint to keep yourself just out of the incoming water. Try to run as straight and fast as possible while keeping just out of the water. Then as the wave recedes, slow to a jog as you follow the wave back into the ocean. Then when the next wave rolls in repeat! Good quick interval run in the sun. Enjoy your weekend.
Be Better
-Tiller
Be Better
-Tiller
Wednesday, July 1, 2009
Finding Balance
Everyday on the news we hear about the trouble on wall street and the numerous companies asking for a bailout and declaring bankruptcy. I don’t have a degree in finance and nobody has ever asked me for financial advice but I do know a little about finding balance. Doesn’t matter if its money, life, or our bodies; knowing the difference from input and output is the key to success. In business the goal is to have more money coming in than going out. It really is not as difficult as the big shot finance guys make it look. And when it comes to our bodies, it is the same way.
With the body it is really simple. It is calorie balance. Caloric output vs. caloric input. If the goal is to lose weight we must take in fewer calories than we expend. Gaining weight occurs when we take in more energy than we use. That is it. It really is that easy. No rocket science. No fancy spread sheets. Just simply two things to look at:- the amount of calories taken in and the amount of calories used. If you are gaining weight then your input is more than your output. Losing weight simply means that output is greater than input. If your weight is holding steady then you are in energy balance.
Body composition (fat mass vs. muscle mass) is slightly more involved but is still very simple to understand. Body composition is improved by increasing muscle and/or decreasing fat. The same principles apply to body composition as with total body weight with the main exception being where the gains and losses occur. If the goal is to lose fat then we have 3 options: increase exercise, decrease the amount of food we eat, or improve the quality of food that we ingest. Gaining muscle is a little tougher with our choices being to increase the amount of food we eat or improve the quality of food we eat while increasing the demand on our muscles. This is why gaining muscle is so hard. We must increase work as well as give our muscles more quality food.
There are 3 simple ways to lose weight and decrease body fat. 1. Improve the quality of food you eat. 2. Decrease the amount of food you eat. 3. Increase the amount of work that you do. Thats it.
Contrary to what we hear on the news everyday, it is not hard to figure out balance. Our bodies, just like out budgets need to be balanced. Keep it simple. Input vs. output. Everyday we have a choice.
BE BETTER
-Tiller
With the body it is really simple. It is calorie balance. Caloric output vs. caloric input. If the goal is to lose weight we must take in fewer calories than we expend. Gaining weight occurs when we take in more energy than we use. That is it. It really is that easy. No rocket science. No fancy spread sheets. Just simply two things to look at:- the amount of calories taken in and the amount of calories used. If you are gaining weight then your input is more than your output. Losing weight simply means that output is greater than input. If your weight is holding steady then you are in energy balance.
Body composition (fat mass vs. muscle mass) is slightly more involved but is still very simple to understand. Body composition is improved by increasing muscle and/or decreasing fat. The same principles apply to body composition as with total body weight with the main exception being where the gains and losses occur. If the goal is to lose fat then we have 3 options: increase exercise, decrease the amount of food we eat, or improve the quality of food that we ingest. Gaining muscle is a little tougher with our choices being to increase the amount of food we eat or improve the quality of food we eat while increasing the demand on our muscles. This is why gaining muscle is so hard. We must increase work as well as give our muscles more quality food.
There are 3 simple ways to lose weight and decrease body fat. 1. Improve the quality of food you eat. 2. Decrease the amount of food you eat. 3. Increase the amount of work that you do. Thats it.
Contrary to what we hear on the news everyday, it is not hard to figure out balance. Our bodies, just like out budgets need to be balanced. Keep it simple. Input vs. output. Everyday we have a choice.
BE BETTER
-Tiller
Monday, June 29, 2009
Website
Back on blogger! Been working on a website and haven't posted a blog in a while. You can check out my site at www.drbrookstiller.com. It is a work in progress. I will be posting my blog here as well as on the websites blog at http://blog.drbrookstiller.com. I'm new at this whole website thing. Please let me know if you have any suggestions for the website or blog topics.
Be Better
-Tiller
Be Better
-Tiller
Monday, March 2, 2009
IMPROVING THE FUTURE
We are only as good as those that come after us. We must take responsibility and take care of our future. In today’s busy world we often unknowingly hinder and deter our youth. Children will imitate what they see more than what they are told. Our habits, both good and bad, are encouraged and passed on to the next generation. Habits such as overeating, lack of exercise, fast food, and being too busy to sit down together to eat a healthy home cooked meal are being taught to our children everyday.
The World Health Organization states that 400 million people worldwide are obese. Out of this group, 20 million are under age 5! According to The Journal of American Medical Association over 30% of American children age 2 to 19 are overweight. A study from Sweden revealed males that were overweight at age 18 increased their risk of premature death by one-third. The number of children with insulin dependent type 2 diabetes, formerly known as adult onset, are rising each year. We must take responsibility. We are killing our children.
Take action. Be proactive. It can benefit your kids, you, and your relationship together. Children will eat food that they have available. It takes 10-12 times for someone to determine if they like a food. So don’t give up if they don’t seem to love spinach the first time. Decrease the amount of sugary foods and increase whole fruits and vegetables that are available.
Kids love to play. I’m still a kid and I love to play. Kids often do not get as much physical activity in today’s school system as kids did 15 years ago. Lets take a look at the typical day of a school aged child: up early and hopefully some breakfast (usually sugary) followed by a morning of sitting quiet and still, a quick lunch, then back to the classroom for an afternoon of sitting. When they get home, the last thing the want or need is to sit down and be quiet. Now an adult’s typical day may consist of getting the kids ready for school, scarfing a quick and easy breakfast on the way to work, sitting at a desk most of the day mindlessly snacking on unhealthy food with some lunch thrown in when time allows. After a long day you may want to sit down and relax when you get home. While your kids have plenty of energy and the last thing they want is more sitting around being quiet. Why not take advantage of this time and your child’s energy to enrich your relationship and grow closer to your child? Take 20 minutes to be active and get involved. When you get home, go outside and take a walk or play a game with your kids and talk to them about their day. If the weather is bad, teach them how to cook some healthy food, or play a game inside. Try the video game they’ve been asking you to play, agree to play but add your own personal twist (you may need it just to have a chance). Add rules such as you must play standing up or have them spell the vocabulary words for their reading test as you play. Mental along with physical activity has been proven to enhance learning. Kids love challenges. How much is 20 minutes with your kids worth? 20 minutes a day of growing closer, learning more about your kids, teaching your kids, and all while getting you both some physical activity.
The youth of today are our future. Make the future healthier. You’re kids are worth it!
TIPS TO HELP YOUR KIDS
Take a walk or bike ride.
Play tag or ball.
Let the kids create a game to play.
Try a new food together.
Have apples cut and ready to eat for an after school snack.
Prepare some good healthy food and sit down for a family meal.
The World Health Organization states that 400 million people worldwide are obese. Out of this group, 20 million are under age 5! According to The Journal of American Medical Association over 30% of American children age 2 to 19 are overweight. A study from Sweden revealed males that were overweight at age 18 increased their risk of premature death by one-third. The number of children with insulin dependent type 2 diabetes, formerly known as adult onset, are rising each year. We must take responsibility. We are killing our children.
Take action. Be proactive. It can benefit your kids, you, and your relationship together. Children will eat food that they have available. It takes 10-12 times for someone to determine if they like a food. So don’t give up if they don’t seem to love spinach the first time. Decrease the amount of sugary foods and increase whole fruits and vegetables that are available.
Kids love to play. I’m still a kid and I love to play. Kids often do not get as much physical activity in today’s school system as kids did 15 years ago. Lets take a look at the typical day of a school aged child: up early and hopefully some breakfast (usually sugary) followed by a morning of sitting quiet and still, a quick lunch, then back to the classroom for an afternoon of sitting. When they get home, the last thing the want or need is to sit down and be quiet. Now an adult’s typical day may consist of getting the kids ready for school, scarfing a quick and easy breakfast on the way to work, sitting at a desk most of the day mindlessly snacking on unhealthy food with some lunch thrown in when time allows. After a long day you may want to sit down and relax when you get home. While your kids have plenty of energy and the last thing they want is more sitting around being quiet. Why not take advantage of this time and your child’s energy to enrich your relationship and grow closer to your child? Take 20 minutes to be active and get involved. When you get home, go outside and take a walk or play a game with your kids and talk to them about their day. If the weather is bad, teach them how to cook some healthy food, or play a game inside. Try the video game they’ve been asking you to play, agree to play but add your own personal twist (you may need it just to have a chance). Add rules such as you must play standing up or have them spell the vocabulary words for their reading test as you play. Mental along with physical activity has been proven to enhance learning. Kids love challenges. How much is 20 minutes with your kids worth? 20 minutes a day of growing closer, learning more about your kids, teaching your kids, and all while getting you both some physical activity.
The youth of today are our future. Make the future healthier. You’re kids are worth it!
TIPS TO HELP YOUR KIDS
Take a walk or bike ride.
Play tag or ball.
Let the kids create a game to play.
Try a new food together.
Have apples cut and ready to eat for an after school snack.
Prepare some good healthy food and sit down for a family meal.
Monday, February 23, 2009
COMFORT
I spent this weekend in Louisville KY at a conference for fitness professionals. And now I am sitting in the Philadelphia airport thinking over the people I met and things I learned over the past few days. Mainly about a conversation I had at supper last night with one of the top fitness professionals in the country.
First I must admit that going into this weekend I was a little nervous and unsure what it would be like but it turned out to be an amazing experience. I will include some of the highlights and information later.
The conversation got me to thinking about how we often live and approach life. We often live in bubbles. Safe secure lives. Never going outside our comfortable boxes. Going outside of our comfort zones is challenging. We often get comfortable and complacent with our lives. Most people simply don't like change.
It is at times when we face challenges and find ourselves in uncomfortable situations that we really find out the most about ourselves. Getting outside the lines is something I enjoy. How else will you know what's out there? Challenges stir up thoughts that we are not accustomed to. They make us adapt. Being outside of our box causes us to make a choice. We must get stronger to survive or we get weaker and die.
We do this in every aspect of our lives. We avoid change like the plague. Whether it be improving our diet, starting an exercise program, learning a new language, talking to new people, or even saying "I'm sorry", we often find excuses not to do it. It hurts. Its tough. Its not comfortable. Its a challenge.
I want to challenge you to challenge yourself this week. Do something different. Do something you need to do. Make yourself better. You can keep living inside your comfortable box or you can get outside your box and face the challenges so you can grow and thrive.
Sent from my Verizon Wireless BlackBerry
Saturday, February 14, 2009
Keys to Achieving Your Goals
The key to success is to know where you are and setting your sights on where you want to be. We often set goals but never achieve them. It is easy to say I want to, but often difficult to get there. Good goals allow you to set up an effective plan of action. Executing a good plan will guide you down the pathway to your goals.
First you must decide you want to make a change. Decide that you want to achieve and live a better life. You are in control. No one can or will make you do it. IT STARTS WITH YOU!
Goal Setting
Goals need to be specific and measurable. Both short term and long term goals should be set with end results that are measureable and a timetable to achieve these results. Open ended goals are seldom met. Having a measureable goal gives a specific point and reason. Whether it is losing weight, being stronger, running faster, eating better, or being healthier and feeling better; measureable goals set up a bullseye to aim at. And having a set timetable gives a point by which to hit the bullseye. If your goal is to lose 6 inches off your waist in 4 months, then in 2 months you should be able to measure and if you are on track have lost 3 inches. Having specific short and long term goals will allow you to know if you are on track. Now with specific goals and a timetable in mind, put it on paper to make it real. Make a commitment to yourself and share your goals with someone else. Putting your goals in writing and sharing them with others makes your goals real and those you share your goals with may often ask how you are progressing with your goals.
Developing a Plan
Goals give a target but the plan is vital in assuring a bullseye. A detailed plan provides a path to follow along the journey to achieving your goals. Goal attention deficit disorder is very common in today’s microwave society. A solid plan should be as specific and detailed as our goals. Know up front that achieving your goals will take time and plan accordingly. It took time to get where you are now, its going to take time to get to where you want to be. Keeping detailed records will increase your accountability and help you on the road to your goals.
Executing a Plan
Without a doubt this is the most important part of achieving your goals. If goals are set, plans developed, but never carried out they do not benefit you. Imagine going on a summer vacation to the beach. You make the hotel reservations, pack your swim suit and flip flops. You have planned out your route and loaded your bags in the car. But you never put the key in the ignition and drive. You are unable to tell stories of relaxing on the beach and show off your tan if you never go.
Along the way, goals and plans may need to be reset but not given up. Keeping detailed records will increase your accountability and help you on the road to your goals. If you are behind on your goals you can either reset your goals and extend the timeline or change your plan and keep your timeline. If you are ahead of schedule, don’t sit back and decide to put forth less effort, reset your goals for a shorter timetable and set new long term goals.
You must carry out the plan in order to achieve your goals. There will be bumps and detours along the way. Don’t ever give up. There may be times when you venture off the path away from your plan but don’t give up. One of my best friends says a key to success is to avoid speed bumps. The road you are on may still have pot holes and small bumps along the way but if you know where the speed bumps are you can handle the small things and avoid the large speed bumps. Keeping detailed records will increase your accountability and help you on the road to your goals. You will be able to look back and learn what your speed bumps are and how to avoid them.
KEYS TO REACHING YOUR GOALS
1. Decide you want to make a change.
2. Set a goal.
3. Make a plan.
4. Execute the plan.
5. Revel in SUCCESS!!
First you must decide you want to make a change. Decide that you want to achieve and live a better life. You are in control. No one can or will make you do it. IT STARTS WITH YOU!
Goal Setting
Goals need to be specific and measurable. Both short term and long term goals should be set with end results that are measureable and a timetable to achieve these results. Open ended goals are seldom met. Having a measureable goal gives a specific point and reason. Whether it is losing weight, being stronger, running faster, eating better, or being healthier and feeling better; measureable goals set up a bullseye to aim at. And having a set timetable gives a point by which to hit the bullseye. If your goal is to lose 6 inches off your waist in 4 months, then in 2 months you should be able to measure and if you are on track have lost 3 inches. Having specific short and long term goals will allow you to know if you are on track. Now with specific goals and a timetable in mind, put it on paper to make it real. Make a commitment to yourself and share your goals with someone else. Putting your goals in writing and sharing them with others makes your goals real and those you share your goals with may often ask how you are progressing with your goals.
Developing a Plan
Goals give a target but the plan is vital in assuring a bullseye. A detailed plan provides a path to follow along the journey to achieving your goals. Goal attention deficit disorder is very common in today’s microwave society. A solid plan should be as specific and detailed as our goals. Know up front that achieving your goals will take time and plan accordingly. It took time to get where you are now, its going to take time to get to where you want to be. Keeping detailed records will increase your accountability and help you on the road to your goals.
Executing a Plan
Without a doubt this is the most important part of achieving your goals. If goals are set, plans developed, but never carried out they do not benefit you. Imagine going on a summer vacation to the beach. You make the hotel reservations, pack your swim suit and flip flops. You have planned out your route and loaded your bags in the car. But you never put the key in the ignition and drive. You are unable to tell stories of relaxing on the beach and show off your tan if you never go.
Along the way, goals and plans may need to be reset but not given up. Keeping detailed records will increase your accountability and help you on the road to your goals. If you are behind on your goals you can either reset your goals and extend the timeline or change your plan and keep your timeline. If you are ahead of schedule, don’t sit back and decide to put forth less effort, reset your goals for a shorter timetable and set new long term goals.
You must carry out the plan in order to achieve your goals. There will be bumps and detours along the way. Don’t ever give up. There may be times when you venture off the path away from your plan but don’t give up. One of my best friends says a key to success is to avoid speed bumps. The road you are on may still have pot holes and small bumps along the way but if you know where the speed bumps are you can handle the small things and avoid the large speed bumps. Keeping detailed records will increase your accountability and help you on the road to your goals. You will be able to look back and learn what your speed bumps are and how to avoid them.
KEYS TO REACHING YOUR GOALS
1. Decide you want to make a change.
2. Set a goal.
3. Make a plan.
4. Execute the plan.
5. Revel in SUCCESS!!
Monday, February 9, 2009
THE BEST TIME IS NOW
THE BEST TIME IS NOW
The best time is now. Now is the only time that we are promised. At the urging of a few close friends I decided to start this blog to share my thoughts and theories about health, nutrition, and exercise. Although it took me a little while to finally put up my first post, here it is!
I knew that if I waited for the perfect time I would never start a blog. That’s how most of us are. It may be starting an exercise program, stopping a bad habit, eating better, trying something new, asking the girl that is way out of your league out on a date, or facing our fears. We often find excuses not to do it. And one that I have heard from friends, patients and must admit I have personally used is “it’s just not a good time right now”. I’ve found that “just not a good time” usually turns into never gonna be a good time. No more excuses. No more waiting until tomorrow. Start now. Just over a month ago everyone was talking about how much they over ate during the holidays with big plans to lose it all starting New Years day. Chances are your New Year resolutions are already gone. Research shows that 80% of New Years resolutions are given up by January 31ist and only 5% are still intact at the end of the year. If you are doing well with your resolutions, I commend you. Keep up the good work. If you have fallen by the wayside and have given up on your resolutions, now is the time to set new goals and get on your way to achieving them.
Through this blog, it is my hope to share with you information that will help you along the way to improving your health.
The best time is now. Now is the only time that we are promised. At the urging of a few close friends I decided to start this blog to share my thoughts and theories about health, nutrition, and exercise. Although it took me a little while to finally put up my first post, here it is!
I knew that if I waited for the perfect time I would never start a blog. That’s how most of us are. It may be starting an exercise program, stopping a bad habit, eating better, trying something new, asking the girl that is way out of your league out on a date, or facing our fears. We often find excuses not to do it. And one that I have heard from friends, patients and must admit I have personally used is “it’s just not a good time right now”. I’ve found that “just not a good time” usually turns into never gonna be a good time. No more excuses. No more waiting until tomorrow. Start now. Just over a month ago everyone was talking about how much they over ate during the holidays with big plans to lose it all starting New Years day. Chances are your New Year resolutions are already gone. Research shows that 80% of New Years resolutions are given up by January 31ist and only 5% are still intact at the end of the year. If you are doing well with your resolutions, I commend you. Keep up the good work. If you have fallen by the wayside and have given up on your resolutions, now is the time to set new goals and get on your way to achieving them.
Through this blog, it is my hope to share with you information that will help you along the way to improving your health.
Subscribe to:
Posts (Atom)
Posts
