Author Archives: Hans Schiefelbein

About Hans Schiefelbein

In pursuit of a healthy and disciplined lifestyle. My goal is to help people attain and sustain their health.

Essencial Habits

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If I were to drill down the best predictor of my clients’ success, it would be the quality of the habits they’ve formed. All of my clients have very specific goals. Success starts with goals but success makes progress with habits. How are you spending your time? What is a non-negotiable in your week? How often is that non-negotiable happening in any given week? When you have answered these questions, you can claim a habit as your own.

If you are anything like me, you have a few too many irons in the fire. Either way, a productive and efficient life will be defined by the habits you’re able to execute. I’m running the Monona 20k on May 2 – if running isn’t a habit, it will be a long day. Are you running a business? What habits make that happen? Are you trying to launch a business? What habits do you need to have to put in the work before you go live? Are you writing a book? Chapters don’t write themselves – you need to do the work and you need to write on a regular basis.

Think about your workflow. Think about your habits. Think about your distractions. Think about your goals and be realistic about what it will take to get there. Put together a game plan of habits and start stacking successful weeks on top of each other.

Gathering the tools

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I am part of a book study through the mens ministry at church. We are reading a book called Simplify by Bill Hybels and this week was about identifying your life verse from the Bible. At first this seemed like kind of a cheesy thing to do, then I started to embrace the idea. But each guy in our discussion at Barriques concluded the same thing: one single life verse would be hard to identify; a verse for this “season” seems more applicable.

Along that same vein, I believe true professionals are constantly adjusting the tools they need for certain seasons, certain projects. I wear many hats throughout the week. Mostly I’m training clients. But I’m also writing, reading, conducting interviews, leading and attending meetings, creating marketing materials, and cranking through email. I am fascinated with how people work, especially the creative and successful ones. And while I could write about how I personally get all these things done, today I want to write about what tools I use for professional development, specifically reading.Turning Pro

I hoard books. My Kindle (app) is loaded with many books I haven’t read yet, but they’re on my list. I sort through tens of blogs each week. I have extensive Twitter lists that keep me in the loop with my areas of interest. All these things help me grow professionally, but every once in awhile a new book comes across my desk that is different. Last week, my friend John was quoting Steven Pressfield from his popular book, Turning Pro. This book has been on my wish list for years. I didn’t purchase it because of the afore mentioned hoarding of books. I convinced myself that I needed to finish a few more books before purchasing another to sit on my Kindle. But something clicked with one of John’s blog posts. I realized the work I was doing at Pinnacle was setting me up to dive into Turning Pro. I read further on John’s blog and learned that he was starting a digital book club around Turning Pro. And I was hooked.

Last week I purchased the book and I’ve had two nights to dig into it this week – it’s fantastic. It will be difficult for a handful of reasons, but I know this is a tool I need for this season of my life. I’m continually amazed when things in life are put on hold only until the “time is right” and things fall into place. I’m so excited to learn from this book and to “go Pro.”

How about you? Are you picking up some tools for this season of life?

It takes a long time

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It takes a long time

In the middle of my workout this morning, I was deep into a squat-to-press and I felt my muscles respond in a new way. This was surprising because I’ve been doing this without twice per week for about six months. I’m getting really good at it, I’m significantly stronger. But today it’s almost like the exercise clicked for me. The exercise seemed to slow down, I had additional focus, and I felt the muscles working more acutely than ever before.

Why did I feel this new level of accomplishment?

Getting really good at something takes a really long time. I know, obvious. But do you need that reminder? I did. Are you expecting quick results? Are you putting in the time? Are you spinning your wheels? Are you being challenged? Things worth having take a lot time to develop. Do not be discouraged. In fact, take pride in the fact that we are always learning new things, achieving new levels of mastery in all our pursuits. Do the work. Earn the sweat equity.

Sadly they is another side of the coin. While it is true that it takes a long time to build up a good thing, it takes a very short amount of time to destroy a prized possession. The reputation that is lost with one moral failure. The job site that has one mistake and now profits for the day are shot. One day of a short fuse with your children and they see Dad lose control. No back up of the family computer, it crashes and all your family photos are gone. A life time of health and fitness, a couple years off and now everything is more difficult and you’ve added 20 pounds. We work so hard and then it all can be lost so quickly.

Build, balance, adjust

It is essential to have a set of goals, both long term and short term. We need to use these goals as a compass for our lives. We need to build up strategic areas of our life and then keep them balanced and always maintained. It takes a lot of work. It’s not all going to move in the positive direction. There will be set backs. In fact if you aren’t failing a few times, you probably aren’t trying hard enough. But that’s where adjustments come in. Make your adjustment and recalibrate toe goals and your game plan.

*** Spring

Here’s the thing I’m feeling after my exercise advancement this morning. I’m wondering what’s next. I’m counting on that experience to spring me upwards and to the right, highly anticipating the next learning moment.

Not Done Yet

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Lip o’ mayo

For seven years I worked with the college ministry at Blackhawk church in Madison, Wisconsin. I was part of the original team that got programing started, which included large group meetings, service projects, small groups, and special trips. On one of the special trips we made a food stop at Subway. I was at a table with my friend Al, a farm kid who one time brought baby goats in for a show-and-tell evening. If you looked at and talked with Al, you’d know you can’t take the farm out of this guy. On this particular lunch break, we were eating sandwiches and as I looked up at Al, I noticed a big glob of mayo on the corner of his lip. Conversation at the table was lively, full of energy but there was moment of silence so as I handed him a napkin I said to Al, “You’ve got mayo…” and I motioned which side it was on. Without stopping his chewing, without cracking a smile, just a quick connection of his eyes to mine, he responded, “I’m not done yet.” It was hilarious! He didn’t take the napkin, he didn’t clear his lip, no one really got the joke because they hadn’t seen the mayo, motioned with the napkin, or were denied the clean-up!

First Draft

Yesterday I was rolling through my Twitter feed and came across a similar comment from Ben Arment:


As I continue to perfect my craft of writing, I greatly appreciated this mindset of an accomplished writer. Not only did Ben demonstrate the process (first draft is necessary, don’t try to get to final draft in one shot), but he also demonstrated the mentality a successful writer must have. Excellent writing is a process; we enter the process, give it our best, edit, try again, and keep working and reworking until we get it right. That’s an exercise of the mind as much as it is the actual act of writing.

Exercise in process

In my world, this mentality is critical for successful athletes. And I’m not just talking about marathoners, Ironmen, or century cyclists. Many of my clients are with me to lose weight. My job is to constantly push them to their best, then challenge them to best their best. They need to have the mentality that “I’m not done yet.” It took them years of practice as they developed a less-than-desirable lifestyle and it may take them years of practice to develop a healthy and active lifestyle.

 

One thing I know about you

One thing I know about you: you’re not done yet. You have goals, some big and some small, some short term and some long term. Either you’re working on them or your not. Often it is easier to accomplish these goals with a coach. If I can be of service, you know how to get in touch. But you’re not done yet. What’s next?

“This heavyweight bout is scheduled for 12 rounds”

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When I was young and just learning about all the major sports, I remember not being too fond of boxing but was fascinated by a 12-round fight. Team sports are usually in quarters, halves for college basketball. But “This heavyweight bout is scheduled for 12 rounds!” always had a ring to it. It was different, memorable, and exciting of course because even though it was scheduled for 12, Mike Tyson probably only needed two or three to do his work and end the fight.RTR12CJS-e1392662518973

It’s February. You may not be in a heavyweight title fight, but this battle is scheduled for 12 rounds and we just started the second. In this first week of February, it’s time to look back at your goals for 2015 and reevaluate. (If you didn’t establish goals, welcome to the pursuit – start here, it’s not too late.) After the first round, the dust is staring to settle. Maybe you’re getting in a groove. Maybe you over-committed. Maybe you’re capable of more than you thought. Don’t let another week go by without reflecting on your goals, your approach, and what you’re seeing for results.

I meet with a handful of clients each week that have extremely detailed goals. It allows us to have great discussions, I get to ask pointed questions because they’re valid. These people are on a journey, a pursuit and every workout is a step towards achieving that goal. Some workouts are just that – get the workout in. But most workouts, and certainly the ones with me are very ambitious and strategic. As they say, if you’re aiming for nothing, you’re sure to hit it every time. What’s your goal?
Some examples:

  • first 5k
  • personal best in a 10k
  • exercise adherence: exercise three days per week (entire month of February!)
  • eliminate sugar (whoa!)
  • drink 3 liters of water per day

Need others? Want to talk more about your pursuit? Find me on Facebook or Twitter.

2014 NFL MVP: JJ Watt

Aaron Rodgers has had an MVP season. No one would argue that. And we’d all agree that JJ Watt is the other guy in the discussion. It seems to me that’s exactly how the voters and typical sports fan are viewing the race… Rodgers as the MVP, Watt as the other guy. If I were to start a team today, I’d start with Rodgers. But when I look back on this season, I’ll remember the stats, the plays, the memories, and the hype that came from JJ Watt. Watt’s my MVP.

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Rodgers is fantastic. He’s a leader, he’s a perfectionist, he takes his players from good to great and he’s tough. His hobbling touchdown pass against the Detroit Lions may have solidified his MVP award. He plays the game right and as I said, there’s no other player I’d rather have on my team.

But JJ Watt has had a special season. He’s the first defensive player to record 20+ sacks in a season. He also had an interception, a safety, and two defensive touchdowns. On one of those he went 80 yards! Pretty fantastic for a defensive player. But that isn’t all – he had four (4!) offensive touchdowns! What?!! Six touchdowns for a defensive player is just unreal. You name it, he does it. You game plan against him, he fights through (and wins). My favorite highlight, by far, is at the end of this 5-minute video. The whole thing is fantastic, but if you’re really strapped for time, fast forward to 4:02 and watch to the end.

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Stats are important. But they limit the discussion because we have so many stats and sometimes you just can’t compare. Generations, positions, even different teams mean we’re not comparing apples to apples. Rodgers has the stats. Watt has the stats. This year I cast my vote for MVP based on the following: (a) JJ Watt’s season was more memorable and exciting, and (b) what more can a defensive player do? I’m writing this on Saturday afternoon after weeks and weeks of thought. I found a few stats, a few videos, but I’m up against the clock because family is calling and I think they may announce MVP tonight. The post doesn’t read the same after the fact. I know I’m in the minority, that’s ok. I struggle with MVP talk because stats get us in trouble and make things more difficult. Of course it sounds totally lame to discuss a player’s MVP status because “it’s more memorable” like I stated above. But lately I’ve been a little more subjective when it comes to sports, a little more care free. When the Packers gave away the NFC championship game to the Seahawks two weeks ago, I cringed at the hatred fans and friends had towards the Packers and even the Seahawks. The hatred is taking away from my love of the game. I know it’s a big money thing now. I want to win a Super Bowl as much as the next guy. But I love sports. I love winning. I have to appreciate losing because it’s part of the deal.

IMG_0534Sports, we are told as kids, is not about winning or losing, it’s how you play the game. I believe that. But I also believe the words of Vince Lombardi: If winning doesn’t matter, why do they keep score? Can we cling to both statements? I believe we can. And in this season of my life, I won’t get bent out of shape if my team gives away a trip to the Super Bowl. I won’t give my MVP nod to a quarterback just because quarterbacks always win the awards or even because Rodgers has stats that certainly qualify him for MVP. I’m casting my MVP vote for the guy who will be the unanimous defensive player of the year, the guy who scored multiple times on both sides of the ball, the guy who goes sack-fumble-sideline-recieving TD, the guy who does things no defensive player has ever done, and the number one guy I’d pay to see play on Sundays.

TexansPlayoffsSure, I pay more attention because we went to the same high school. Sure, he and I are both Badgers. Sure, Rodgers deserves to win. But what player’s performance will remember, and what else does a defensive player have to do?

2014 NFL MVP: JJ Watt

Compare Yourself to No One

As a trainer, you can imagine I work with all kinds of clients. You name it, I’ve probably worked with them. Each client has different history with injury, different goals, different availability to train, and a different drive to compete and succeed. One clients is a 28 year old young professional who hasn’t been physically active since high school and needs to get back into shape. Another client is a year into retirement, has some extra time on her hands and would like to do the activities of daily living with more ease. As a personal trainer, I assess all of this information, compare it with their injuries and goals, and put together a program to help them pursue their health. This is what makes personal training so personal.

One criticism of personal trainers is their cookie-cutter approach to exercise design. Clients see a trainer doing an exercise (or a group of exercises) with multiple clients and think, “well that’s what he has me doing. Why is he doing that workout with him/her also?” The answer is pretty simple. It’s because most people need to be able to do a squat really well. And a chest press and row are excellent exercises, too. And battle ropes challenge your cardiovascular system without the pounding of box jumps or Bosu bunny hops. You see even though clients are doing the same exercises, they probably aren’t doing the same workload (weight, reps, sets).

Think about it this way. When you show up to watch the start of the Madison marathon, you see a lot of runners with a lot of training. On average, they all ran at least three to five times per week runs ranging from three to twenty miles. Many of them followed Hal Higdon’s training program. For argument’s sake, let’s say they all did Hal’s beginner program. Did they all do all the runs? Did they all do the runs at the same pace? Did they any of them add strength training? Did any of them do yoga or Pilates on their off day? It’s easy to see that the answer is obviously “no.” But if every person at the start line did Hal’s running program, the vast majority of their training consisted of running the same miles with very similar days of rest. In the same way if all my clients did squats, chest press, rows, and battle ropes, the only thing we can say about them is that they all have the same needs (namely more strength and cardiovascular training) and now they’ll see similar results.

Persoanl training is a science and an art. It takes me awhile to figure out each clients’ approach to their training. I learn what they’re good at, where they struggle, how they respond to my coaching. As our relationship grows stronger, I can push harder in some areas and change approach in others. And even if the exercises are the same, the individual challenge is always appropriate to each client. I don’t go through the motions with any of my clients. I want the challenge high and the results to be pleasing to everyone involved.

My job as an exercise specialist is to help you pursue your health and fitness. My goal is to get you to look inward at yourself and where you want to go. I’ll bring the tools, you bring the effort, and together we’ll accomplish whatever goals we set.

Fourth Week

Forgive me one last time if I’m a little cynical about new year’s resolutions. That’s why I’m always encouraging clients and friends to establish a SMART goal and use that as your road map. If you haven’t made at least one goal for 2015, there’s still time. In fact, I’m writing this to challenge you (whether your goal is in hand or yet to-be-determined) to examine your approach. Is it working? Is it still a relevant goal? Is it realistic? You’ve had some time to think about it and now is the time for your first gut check. There will probably be more throughout the year, but after the initial buzz to resolve aspect-X of your life is over, today we find ourselves four weeks into the new year and most likely back to our normal routines.

If you played football at Pewaukee for Coach Lecher, you can hear him . “Life is a series of adjustments!” He’s not yelling like he’s mad. But he’s firm because you’ve gone astray, something happened that knocked you off course and you need a redirection. Maybe your goal was too big; you bit off more than you can chew. Maybe your goal was too small; progress is rolling and you need an extra level of challenge. Maybe you need to adjust your schedule because family needs came up and now the workouts need to happen before work. What happened? How’s it going? Can you be honest with this conversation and make your adjustment?

Pursuing our passions and pursuing our health are difficult tasks. Are they worth it? I believe they are. It is the cognitive, thinking, reflective, strategizing person who can look at the last few weeks, make adjustments, and then put a new plan into place to reach those goals.

Is there any way I can help? You can find me on Facebook or Twitter – I’d love to hear from you.

10daysbetterblog 08 Goals

I have had goals for my blog for a long time. I’m willing to bet I’m not alone. But this time I’m working through the same process I take my clients through for their exercise and fitness goals, namely the SMART methodology. My SMART goal is to write one great blog post each week through the month of March. This meets all the criteria for this methodology. 

A couple notes. First, I’ve created a calendar item to get this writing done, including time to do any relevant research. Thursday mornings are where I will get this work done. Second, when I get this writing and work done, it will be great. Unlike my NoWriMo project, I won’t settle for posts that just got the thing posted; it needs to be something I’m proud of. 

First post goes live tomorrow. 

10daysbetterblog 07 Analytics

Gotta know your reader. I know this to be true, but when I look at my analytics I see that I’m telling a different story. It’s a good one. It’s me. But it’s not where I want to go (right now), or at least it’s not the primary shotry I want to tell.

Today’s assignment for #10daysbetterblog is to look at the analytics of our blog and reflect. Here’s a quote from the assignment:

“You see, when you know who your reader is (and what they are interested in) you can begin to tailor content to their specific tastes and needs. You are beginning to create a consistent audience which is a powerful mechanism in today’s digital economy.”


I am humbled by the page views, but there are other posts that I want to rise to the top of this list. I want to talk about goals, fitness, wellness, struggles in the fight to stay fit, and people’s stories of success as they pursue their health. My most popular blog posts have a special place in my heart. I’m using this feeling as motivation to write better in 2015 for the story I want to tell. Quick post today to get this assignment done. It’s late on Friday and I have to get to the family. I’ll have some time this weekend to flesh this out and create a plan.


Analytics: boy, proof in the pudding. Lots of work to do.