Have you reached a decision?

As we PUSH on towards GOALS2013

The next step of the journey: Decision Time

So to recap the first part of the year, I have:

1. Set Goals

2. Made Plans

3. Assessed our progress

4. Readjusted Plans

As I have stated before, this year is one where I am looking to make tremendous changes.  Change begins with one important step: A DECISION.  Whatever we choose, whether it's to step out in faith or stay the same, we cannot begin anything until we have reached a decision to do so.

It doesn't matter what your goal is, there comes a point where you are going to have to stop dibbling and dabbling and make a concrete decision:  Will you let certain things go?  Are you ready to try something new? Decisions, decisions, decisions.

It isn't like I haven't been here before.  Several years ago, I made a necessary and life changing decision.  I knew it would be tough because I would face criticism and disappoint people, but I made a decision that MY LIFE could not continue in this manner.  It has turned out to be one of the best decisions I've ever made, despite what others think.

Have you reached a decision?

When the judge asks the jury this question, the defendant knows that the entire course of his life could possibly be changed.  His entire fate and life course lies in these next few moments when he hears: THE DECISION.

Understandably, many times the defendant stands in fear as they await the verdict on their life.  Many of us need to acknowledge that we also stand in fear as we render decisions about our lives. There is no getting around it, but we can find ways to cope with our fears and move past them.

Maybe I will just go ride water slides

Decision Time

As I am facing my own decision time for PUSH 2013, I find myself flooded with thoughts:

What should I do?
Is this the right course of action?
What if this flops?
What if this is a total mistake and I ruin my life?

What if? What if? What if? What if? What if?

I wish there was a book on how to eliminate fear, but there's no blueprint for fear.  You either push past it and go forward, or you stay paralyzed and let fear make itself right at home in your mind.  Best believe, fear will come into your mind, put its feet on the couch, and stay forever if you don't do something about it.

Coping with fear

Acknowledgement that fear is the real issue

Finally admitting to friends that the real root of my problem was that I was afraid felt like a load off of my back.  I felt free once I admitted I was afraid.  I was done with the bravado and let my guard down.  The real issue wasn't anyone else, but me.  I was afraid.  I was afraid of making the wrong decisions, afraid that I will flop and look like a fool, afraid that I will regret this decision because I will go 3 steps back when I wanted to go forward.

Once you admit that you are afraid, then you can begin to deal with the problem.

Stop talking to yourself and talk to a group of trusted friends

I live inside of my head.  I have conversations with myself and they usually don't end well when it comes to decision making.  They will start with very logical pro and con lists, and then things end up like this:

What if you do this?

What if you make the choice and it flops?

What if you make the wrong choice, it flops and you end up looking like a fool?

What if you end up looking like a fool and your entire reputation is ruined?

What if your entire reputation is ruined and then you've ruined your life?

You see where this goes?  It's irrational, but these are the conversations I have with myself.  By the time I've finished, I have ruined my entire life and I will be standing down on Market street singing for a dollar.

I have found the best thing to do is to talk it over with friends.  REAL friends...not social media friends.  People who care about your well being and welfare, people who know your story.

Close your eyes and go with your gut

All of the bad decisions I've made in my life have been because I didn't listen to my gut.  Remember all of that analyzing and reasoning that I was doing earlier while having the conversations with myself?  After those conversations, I usually talk myself right out of my gut instinct.

The Pro and Con Lists are great, talking with others is great, but listening to your instincts and that gentle whisper will never steer you wrong.

Feel the Fear and do it anyway

One of the ways I know I should be doing something is if it scares me half to death. One of the major goals I have set for myself scares me and seems ridiculous if I think about it long enough.   I laugh and shake my head that I've really decided to do tis.  A few times I've thought,

You've got to be kidding me.
What am I thinking?
Really...You?"
That's not for people like you

I shake my head and then I say, "Yeah...me.  I'm gonna do it.  Watch."

Let it go

Do you remember when we were kids and you would hear about a scary movie?  You would spend a lot of time scaring yourself in anticipation of the movie, imagining how scared you would be, what may happen in the movie, and coming up with all kinds of scenarios.  Then you would watch the movie and say, "That's all?"

 The buildup and decision making process is worse than the actual event. Most of what we imagine never happens, and if it does it's not nearly as bad as the scenarios we've come up with.

I always feel so much better once I've actually made my decision.  After that, I tell myself I've done what I can do, and now I will see what will happen. I truly believe that the right thing will happen for the GREATER GOOD.  That doesn't necessarily mean that the outcome will be good, but for the greater good it will be the right course of action.  

If you don't decide someone will decide for you

Doing nothing will ensure that nothing you want will happen.  In fact, what will happen is that someone else will make the decision for you.  Maybe you like living your life to please others, but I don't.  I want my life to be my story, not what someone else has dictated for me.  That is enough to motivate to decide what is best for MY life.

The Next Step

I have made my decision, and now I will see what happens.  I am glad that I am documenting this process because I hope at the end of the year, I can review this blog and see the framework for how I achieved all of my goals for this year.  How did I PUSH through?  

What about you?  What decisions do you need to make in order to live your own story?  Is it something scary?  Are you going to hope it gets better or will you take action?

Recipes!!!

If you know me, I take forever to get going in the mornings even though I'm an early bird.  This is one of my favorite breakfasts when there is no time to scramble egg whites

Protein Power Packed Oatmeal

1/2 cup Steel Cut Oats (or whatever your serving size)

1 cup water

1 Scoop Protein Powder ( I LOVE BSN LEAN DESSERT's WHIPPED VANILLA CREAM)

1/4c. Liquid Egg Whites

Cinnamon 

Blueberries, Blackberries (optional)

Cook Oatmeal as directed

Add in Liquid Egg Whites and Protein Powder*

*SUPER IMPORTANT:  WAIT UNTIL THE OATS HAVE FINISHED COOKING, THEN ADD IN PROTEIN POWDER AND EGG WHITES*

Season with Cinnamon and add Berries to taste.

Homemade Protein Bars

I avoid a lot of the commercial protein bars because they 

a) taste like cardboard 

b) taste like candy and have the nutritional makeup of candy bars

c) are too expensive

These are adapted from Jamie Eason's Pumpkin Protein bars, but you can jazz it up anyway you'd like. I have used sweet potatoes, mashed bananas, used PB2, and varied the protein powder flavors

1/2 cup Xylitol natural sweetener (Xyla @ Whole Foods)
1/2 cup unsweetened apple sauce
3 tsp ground cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground cloves
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
2 tsp vanilla extract
4 large egg whites
1 15oz can pure pumpkin, raw
2 cups oat flour (or use 2 cups of either depending on preference, higher carbs in oat flour, lower in calories and protein)
2 scoops vanilla whey protein
1/2 cup unsweetened vanilla almond milk
 Organic

1/2 cup chopped walnuts (optional, not included in nutritional info)

Preheat oven to 350
Spray 9x13 Pyrex dish with non-stick spray
Combine first 11 ingredients and mix well
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Spread the batter evenly in the dish and bake for 30 minutes.
Makes 12 large squares.

Serving Size: Makes 12 squares

Lame Excuses: I can do it on my own! Where are the magic beans?

Update on Barbara

It has been a few weeks since Barbara's initial training sessions.  She has had some remarkable results, but now we've reached the crossroads.  Barbara thinks that she can do all of this on her own. She is also frustrated by her progress.  She's been up late working on a project and all of those informercials at 2am look very promising.  Do this video and sprinkle fairy dust on your food and you lose weight!  Certainly sounds better than planning/preparing/sweating.

Trainer:  So Barbara how are you feeling about everything that's happening?

Barbara:  I'm feeling mostly positive, but there are some things that I still don't understand.  You know I still think that I can use the crunch machine and flatten my abs.  I also don't understand why you have me eating so much.  Before I was eating 1000 calories a day and I lost weight really fast. I think that way works better for my body. Do you understand what I'm saying?  

Trainer:  Barbara let me ask you a question:

If your way worked better for your body, why haven't you gotten the results you're looking for?

Boom!

The truth of the matter is, you have made some wonderful progress in the past few weeks.  You have told me that your back doesn't hurt as much, your clothes are starting to fit again, and you have much more energy than you had before.

When you say that you can do it on your own, who are you accountable to?  Isn't that where things have gone wrong before.  I'm here to support you.  I've told you before you are 95% more likely to achieve a goal if you have a scheduled appointment with your accountability partner.  We all need this.  That's why I have a trainer myself.  I need accountability.

Crunch machines and crunches do not flatten your abs.  You've lost 2 inches off of your waist and we've not done 1 crunch.  Why?  We have focused on overall calorie burn by using all of the muscles in your body during our sessions.  You cannot spot reduce!  We've also focused on using your deep abdominal muscles to support your spine and strengthen the low back.  That's why your back has stopped hurting.

Barbara:  Fair enough, but what about the calories?  I feel like it is too much.

Trainer:  Barbara, what has happened in the past?  You've gone on these starvation diets and lost 20 lbs and then gained 30lbs back.  Since we've been working together you have lost 10lbs and you've never once complained about being hungry.  You've also been able to enjoy your treats and LIVE.  This is a lifestyle commitment, not a 6 week crash diet.  You've also not complained about being hungry and low energy.  

We've been able to increase calories because you are burning calories more efficiently due to the increased lean body mass and workouts.  On those low calorie diets when you go back to eating normally (which you will), your body holds on to every calorie it takes in because it is afraid you will starve it again.  Those low calorie diets also slow your metabolism...maybe even permanently.

Barbara: I guess I really need to throw all of those ideas I had about fitness/health.  

Trainer:  Much of what people think about nutrition/exercise isn't based on science at all, but advertising and marketing campaigns. 

Barbara:  Right because last night I was watching a commercial and they have this stuff you can sprinkle on your food and it helps you lose weight.  

Trainer:  Marketing gimmicks.  Sorry, but magic beans and fairy dust on food does not work.  There are no magic beans.  You're well on your way.

No Excuses folks....Shut up and Just do it

Spring has Sprung

Happy Spring!  

Springtime holds so much promise.  It's the season for awakenings, rebirths, and celebrations of victory and life. 

First Quarter: Game On

Spring marks the end of the first quarter of the year.   During a sporting game, the competition is revealed in the First Quarter. All of the planning and preparations are being executed. The game is on!

It's my blog and I wanted a picture of Tom Brady

The teams  have made plans and are executing those plans out on the field. There will need to be adjustments. because while coaches can be prepared the game isn't going to go exactly as planned.  Coaches can't/won't be prepared for EVERYTHING. There may be an injury, play fake, weather conditions, other team has a new strategy, etc. This is where a good coach separates from a mediocre coach.  A good coach will re-evaluate their game plan and make necessary changes while continuing to motivate his team not to give up.  (They can orchestrate a blackout to reignite the team.  Just kidding!)

 A mediocre/bad coach will see things are going downhill, continue on with the failing game plan, and eventually the players will become discouraged and give up.

The same goes with life. In January we set goals and made plans to accomplish them.  We've prepared and researched and are implementing these new plans into our lives.  If you're doing things right, then I guarantee you've encountered some obstacles and need to do revisions.

If you're simply trying to maintain the status quo then it will be business as usual, and you won't need to change anything.  This also means things in your life won't be changing either.

Commercial Break

Because I felt a need to make significant progress this year, I needed help in forming goals and plans.
 I completed the 30 Day PUSH Challenge with Chalene Johnson which I've mentioned before.  Seriously...If you get a chance check it out.

30 Day PUSH Challenge

Reality Check Time

So January 1, I'M FIRED UP! READY TO GO! Game is on!!!!  This year I have come to understand that the first quarter isn't necessarily about just getting out there and going full force.  The first quarter is   reality check time.  This is where we learn where we ACTUALLY are in terms of progress and this is also the time to ask yourself some serious questions about your game plan.

Typical Questions

Where am I now?  How much further do I have to go?

Do these goals fit with my destination or are they a distraction?

Is this even what I want?

Does it fit with my lifestyle?

Where am I now?  How much further do I have to go?

I set some pretty scary goals for myself this year and during this first quarter, I realized some may take longer than I had anticipated.  I was much further away than I had originally estimated. I was bummed, but I resolved to work all of 2013 to get to my destination in 2014.  I haven't abandoned my goals, I just readjusted the time frame.  Most goals aren't realistic, the timeframe we give ourselves to accomplish them is unrealistic.

Do these goals fit with my destination or are they a distraction?

This year I also began the process of de-cluttering and removing "stuff" that does not fit in with my destination.  This process wasn't only about my closet.  The process included de-cluttering my work life, my schedule, etc.  I began to seriously form my destination.  I know where I want to go, and I began to question whether my activities, business, etc. fit in with this destination.  If it didn't, I let it go.  

Before, I was hesitant to say, "No" to business and/or activities because I didn't want to lose out. Some is better than none right?   I began to realize that I am doing more harm than good by saying "Yes" to everything because everything does not fit my brand/destination. 

Is this what I want?

 Do the goals I have set support what I want or is it just supporting the status quo. Are my activities in accordance for what I really want?  Is what I'm doing NOW preparing me for what I really want? Am I just hanging out wasting time because it's easy?

Using the example of the sports team, their objective is to win.  What does winning look like to you?  Winning looks different to everyone, but our goals should support our efforts to win our own game NOT someone else's. 

In my personal spring awakening, I asked myself "What do I want if fear wasn't an issue?" That simple question turned my goals from being relatively safe to truly being challenging and going totally against the status quo.

Does it fit with my lifestyle?

Your goals should fit with your lifestyles and values.  They should be in line with what you think and believe.  You should already know what's important to you and what your priorities are.  That way when you get the advice that you never asked for you can say "Thankyakindly" and keep it moving.

I learned a long time ago that listening to others' advice about what YOU should do when you have completely different lifestyles and values is a recipe for disaster.  You can always listen, nod, and say, "I see your point"  

 I have a lifestyle that works for me and gives me peace.  Doing things that go against this would just send me back to the wilderness and desert of despair.  No thanks.  Been there, done that, and have the T-shirt.

Celebration Time

Spring is also the time in my faith that we traditionally celebrate LIFE and VICTORY.  I look forward to the celebrations and time of reflection. It inspires me to believe that there is always a chance for a new start  and rebirth.

I hope that whatever your tradition/background is that you take some time to enjoy this wonderful season of new beginnings, awakenings, and celebrations.

Take time this Spring to enjoy the new life all around us

Fiercely Yours,

C. Fierce