3 Words for 2011

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Last year I did an activity suggested by Chris Brogan called 3 Words.  Essentially the idea is to take your goals and attitudes for the year and narrow them down to 3 words.  Your mission is to have most of what you do on a daily basis fall under one of the three words.  Brogan takes his three words and breaks them down into more specific areas adding layers and layers of detail.  He keeps this private, and I too reserve details for myself.  But these general overviews give you a good idea of where I’m focusing my energy and workflow in 2011.  Consider finding 3 Words for yourself.

Pillar

I’m re-reading one of my favorite books this year called Four Pillars.  It’s written by Stu Weber and it talks about the four pillars of a man’s heart.  I’ve highlighted, underlines, and made notes all throughout this book.  It’s so inspirational and educational, especially as I grow into this new role of a father.  My idea here is that I want to be very intentional with how I”m growing as a man – how I become the father I want to be to Sorin and Norah, the husband I need to be for Katie, and the friend I want to be to those closest to our family.

Platform

Having a platform sounds like something for authors and public speakers.  But God has given each of us a platform and thus a level of influence.  Some are larger and more prominent than others, but we all are recognized according to who we are, what we do, what we talk about, what characterizes our lives.  I’ve always been a very reflective person, and so I’ve always journaled a lot and read as much as I can find time for.  To take this reflective quality a step further, I get a lot of value out of my time when I process these thoughts and write here on my blog as a public platform discussing things important to me (and important to a lot of my readers, too).  It’s not about personal journaling and it’s not about starting a business.  It’s about having an online presence where community and conversations can happen.  Hopefully it’s helpful for both me and the reader.

First Down

(I know, it’s not one word.)  In this last area of focus for me this year, I’m working towards the idea of “finish.”  I thought “finish” was a little too straight forward for 3 Words, so I went a little deeper and I ended up with a football analogy – win!  First Down reminds me that I want to be constantly moving forward, and not just one yard at a time.  I want significant progress such that I get the first down.  The goal is the end zone, but if I get a first down, I get to keep the ball, keep possession and I’m still on the offense.  I need to finish.  Not necessarily to the goal line, but enough to get me a first down.

These descriptions may not be fully explained for you, the reader.  But they give you a good idea of my mindset for the year.  This is the second year Katie and I have done this activity and I’m looking forward to processing it a few times throughout the year with her.  For me it provides a great structure for compartmentalizing big areas of my life and gets my mind thinking proactively.


Might you consider Three Words that will frame your attitude and focus for 2011?

Resolution or Reset?

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I’m not one of those guys who has been to the gym four days this week in an effort to reinvent myself for the New Year.  Fitness goals have to be the number one resolution and as a fitness specialist, I applaud their ambition.  But it’s usually not executed with a proper base or in the appropriate context (of a structured exercise program).  Is it a valid pursuit?  Yes.  Do they mean well?  Yes.  But exercise goals often come as an all-or-nothing pursuit.

What I am more concerned with is the journey towards greatness, excellence.  I’m more interested in the process towards a disciplined life.  A person who lives a disciplined life doesn’t need to make a list of resolutions, but rather needs to simply reset.  Do you see the difference?  A resolution is going from something that isn’t working towards something brand new.  A reset is simply an adjustment to a lifestyle.

When is the last time you heard someone say, “It’s the first week of December, and boy am I doing great at this year’s resolution.”  It’s an attitude shift.  Building versus reinventing.  Building leads to success, reinventing is often a recipe for failure.

I have fitness goals to build on from 2010 (and earlier).  I have writing goals to build on.  I have personal productivity goals to build on.  I don’t need to reinvent myself.  I need to build.

I’m really excited about launching this blog late last year.  I have been challenged by the likes of Michael Hyatt and Desiree Scales to be a better writer.  This blog is a personal hobby but it has professional significance and I develop it to be a resource for anyone pursuing health and discipline in their lives. As a little teaser, I’ll be doing a lot more video, I’ll be referencing experts in the field, I’ll be doing a series on P90X, and I’ll certainly be more consistent and polished than I was last year.  That’s my reset.  Far from a resolution because it’s not new, it’s just better.  You?

Home

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My home started in Pewaukee as a child.  It moved to Madison for college in 1996.  And when Katie and I were married in November 2005, we established our new home together.

Along with that marriage came a second home for me at the Robertson’s in Cedarburg, where Katie was raised.  While Katie and I were dating, I loved coming to this new, second home because I had my own room with my own bathroom.  I guess it doesn’t take much to make a kid from Pewaukee feel pretty special.  But it wasn’t the bed or the bathroom that made my experience special.  It was the work that was put in before my arrival that made it memorable.  And that was all done by Katie’s mom, Sue.

If you know the Robertson family, you know that home is very special.  And even in the months of dating, I was adopted into their family very quickly and very deeply.  Home is where family is.  Home is special.  Home is a gathering place established in love over years and years of good times, with some hard times mixed in.  I could tell very quickly that the Robertson home had that history, that tradition, that lineage of love within those walls.  And it was from within those walls that I looked out the window on a Sunday afternoon to see how that lineage of love was on display – not from the Robertsons, but because of the Robertsons.

Anyone reading these words knows that in the first two weeks of November our mom was diagnosed with pancreatic cancer.  In those two weeks we learned that the cancer had already spread to the liver and that Sue was given a few months to live.  Soon Katie and I found ourselves driving to Cedarburg because Mom was going to be admitted to the hospital.  After two long days there she decided she wanted to go home and be on Hospice care.  It was Sunday November 14th.

Mom was home.

We decided to put her in the guest room where I used to stay when Katie and I were dating.  The room that welcomed me into the Robertson family was now Mom’s new home.  Although it was tough for me to transition a room of such fond memories to the current situation of Mom’s health, I was greatly comforted by the fact that the family and the home were still the same.  The walls of the Robertson home still felt as solid as my first night at the house.  And it was from within those walls that I looked out the window to see strangers picking up sticks.

Autumn in Wisconsin brings leaves and sticks to the yard, especially Steve and Sue’s which is surrounded by mature trees and thick underbrush.  We had just got Mom home and we were beginning to prepare for a long period of caring for her.  When I looked out the window and saw a young boy and his sister picking up sticks in the yard, I saw into the future of the tough time ahead for this family and I saw into the past of the lineage of love that my mom had established.

The boy and the girl outside the window were with their dad.  Sue had taught piano lessons for the family years ago.  It was a cold, windy afternoon.  The kids were in their winter coats and had gloves and winter hats on.  But they were outside with their dad, determined to get every stick gathered despite the cold weather.  Having nothing to offer our family in this tough time they offered all they had, their service.

It reminds me of my favorite Christmas song, Little Drummer Boy:
“I have no gifts to bring… shall I play for him… on my drum.”

The little drummer boy has no gift to bring to lay before the king.  All he has is his instrument and the ability to play it.  So he does, because he loves the king.  These kids had nothing they could offer our mom.  So they brought their drum to play, a garbage bag to be filled with sticks.  Because they love our mom.  The rest of our family was looking to the future and caring for mom.  I was watching the past and how mom had worked in the lives of this family.

It’s one of my defining moments of the last three weeks.  When mom needed help the most, this family loved Mom so much that they were compelled to offer anything to help.  What a tribute to Mom.

Discipline in Scheduling

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This fall I enrolled at the University of Wisconsin to take a refresher course in Kinesiology in preparation for application to the department next fall.  The “refresher” course is Kines 773: Cardiovascular Adaptations to Exercise and Environment.  The class has totally kicked my butt and has taken up countless hours each week.

Two-third of the way through the semester, life is getting busy.  I’m starting to work on a grant proposal which is our final project for the course.  It’s very time intensive, especially since so much of the literature is new to me.  Up until this point it’s been pretty clear how I prepare for each week’s class.  I read between three and eight journal articles.  But with this new project it’s much more open-ended and so it’s up to me to pace myself each week so that I am ready to present it on the last day of class.

So this has me thinking about scheduling.  A disciplined person is one who can master their schedule. How important is time these days?  Invaluable, right?  It seems like more days than not I find the hours slipping out of my hands as my To Do List just gets pushed to the next day.

What’s a man to do?  According to Stephen Covey, I need to organize the Big Rocks first.  When push comes to shove, I need to be crystal clear what needs to happen.  When I plan out my day, the following four things need to be prioritized, in this order:

  1. my relationship with God
  2. my relationship with family
  3. my study for class
  4. my personal reading and writing projects

I love to read blogs.  I love to think about and craft a good blog post.  I love to check Twitter and Facebook for fun research and catching up with friends.  But right now that has to take a back seat.  I mention this because it’s my biggest distraction and essentially it’s the reason why I’m thinking about the importance of this post.

As I do my research for this grant proposal, I’m constantly on the internet and I’m often emailing my professor or another classmate.  The blogs and social networks are one “Open-Apple+T” keystroke away from anything I’m doing.  Distraction is right around the corner.

But that due date is also around the corner.  And it’s yelling pretty loud.  So I need to listen, prepare, and pursue that goal.  My Game Plan for this is to write these four priorities on a notecard and post it right above my desk.  (I just did it.)  Then I’m going to put a sticky note on my computer so that every time I open it I’m reminded of my priorities.  (Also done.)

How are you managing your schedule and priorities?  Are things getting done?  What kind of season are you in?  Do you need to take a few steps to think about your priorities and how you’re going to execute them?

If I’m Doing My Job Right…

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For eight years I volunteered at Blackhawk church with the college ministry.  I was a student at the University of Wisconsin and as I grew in my Christian faith, it was my desire to help build a program and a ministry where college students could build community and foster an environment where they could grow in their faith.  As a member of the leadership team, we were constantly challenged by our college pastor to replace ourselves.

The idea is that true leadership is not based around one person, but a team.  Taking this idea one step further, the goal is for each member of that team works with others underneath them and develop then next generation of leaders.  The goal is to replace yourself.

As a personal trainer, my job is to instruct and motivate my clients towards a healthy lifestyle.  I find great joy in talking through a new workout, a goal of finishing a half marathon, or scheduling weekly check-ins to monitor a client’s progress.  Personal training is a journey that the trainer and client take together.  But if I’m doing my job right, I’m working myself out of a job.  This may seem counterintuitive.  But I’m not interested in keeping a client for 3, 5 or 10 years.  Even as a business model, I would not consider myself successful if I was still training a client for that long of a time.  This is because I value education and take great pride in teaching my clients the principles of training and discipline that lead to and sustain an active lifestyle.

On this particular blog, I find this message very applicable.  Some of my former clients read the blog.  Other potential clients may be reading the blog.  The point is that I want to establish a platform in person and online where I am a continual resource for exercise training methods and best practices.

So wherever you are in your fitness journey, this is an invitation to engage with this website.  If I’m doing my job right, I’ll educate and inspire you to make healthy choices.  After awhile you may not need my services anymore.  But your friends will.  And so you’ll send them a link and get them started on their fitness journey.  I’m always trying to do my job so well that I’m needed less and less.  If you’re still around, it’s because you want to be – not because you need to be.

30 of 1440

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Quiz question:  Do you know how many minutes are in a day?  Do the math (60 multiplied a couple times, 24 hours….) and you come up with 1,440 minutes in a day.  It seems like a lot but we all know how fast those minutes go.  But think about taking just 30 of those minutes and devoting them to exercise.

30 of 1,440 — that seems realistic!

The American College of Sports Medicine recommends that people work out for 30 minutes most days of the week (technically four, but five is best).  I wonder how much better our workforce and family lives would be if everyone exercised at this level for two months.

Preparing for Winter Training

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I am the exception to the rule:  I actually enjoy outdoor running throughout the winter.  But what about you?  Do your workouts diminish proportional to the temperature outside?

Last year I bought shoes that are more weather resistant than my typical running shoes.  This was in reaction to the previous winter when I cam home after numerous runs with damp if not wet feet.  That was no fun.  So I made and adjustment.  I bought the shoes.  I made a plan.  Do you have a plan?

Sometimes when I’m at the gym where I work, I look at my clients (current and former) and monitor their attendance to see if they’re still working out here.  This week I noticed three (former) clients hadn’t been to the club in three weeks.  I think there’s a lull in the season where workouts fall off our priority lists.  Then of course the holidays hit and then our attendance is hindered even more.

Take control.  Make a plan. If it’s not outdoor running, make arrangements for a different form of cardio.  Focus on strength and core for the winter.  Whatever it is, don’t allow Mother Nature to determine your plans for working out.

Weekly Butt-Kicking on the Track

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Part of growing stronger in fitness is breaking down your muscles so that they grow back stronger.  In a wonderful way, our bodies adjust to the stress that we impose through physical exercise.  Working at the gym, I see many people each day imposing the same stresses on their bodies.  Sure, they may be practicing the principle of overload.  But a realistic limitation unless someone is really pushing you.

Enter Todd.

Each week I teach a Sports Conditioning class on Wednesday mornings from 6:30-7:15.  It’s very similar to the ever-popular boot camps you see everywhere.  But my focus is more on cardiovascular training and functional interval work rather than a random variety of core exercise of boot camps.  My clientele has evolved into a group of attendees that are looking for performance increases, which comes from a high level of challenge.

I can challenge every person in that class on a performance level because I’m faster and stronger than them.  Actually, I can challenge every person except Todd.  Todd is a two-time Ironman finisher and he continually kicks my butt on the track.  To be honest, it gets pretty frustrating.  Todd just has a motor that operates at one notch above mine.  So as an instructor, I’m planning and executing my class with the understanding that my performance will challenge the participants, and Todd’s performance will challenge me.

I’m used to being the best at athletics, or at least at the top.  Having Todd push me each Wednesday when we’re on the track has certainly improved my performance.  Some days it’s hard to gear myself up knowing that I can’t beat him.  But that challenge is essential for my training to continue and improve.

Do you have anyone that challenges you on a regular basis?  Do you need someone to kick your butt on the track or in the weight room?  With the right attitude, coming in second place will do more for you than always being on top.

Faithful Four

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Working out 3-5 days per week like ACSM recommends can be time consuming and costly.  Gym memberships are great for so many reasons, the biggest being the equipment that they provide.  I am an outdoor runner, so I don’t need the gym for my cardio workouts.  But my strength training is limited if I don’t go to the gym.  Currently I have two 25-lb dumbbells for lifting weights.  That’s it.  To put together a good set will cost me a couple hundred dollars.

But what if I didn’t need to go to the gym for strength training?  What if we broke down our strength training to the most basic component, a minimalist approach?

Along this line of thought I put together what I call the Faithful Four.  I do these exercises every week with my Sports Conditioning class I teach Wednesday mornings.  These are four exercises that will always be faithful to you.  They’ll never leave you and they’ll always give back what you put in.

Faithful Four:

  • push-ups
  • sit-ups
  • squats
  • lunges

I usually do push-ups and lunges together for three sets, and then do sit-ups and squats together for three sets.  This is strength training at its most basic level.  But it’s a great routine in that it works the whole body and provides a foundation for you to build more strength training when you’re ready for the next level.

Time commitment?  Three sets will take about six minutes!  What I love about the Faithful Four is that over time I developed a sense of ownership with this routine.  No equipment is required.  It’s just me and my body weight.  Hershel Walker was an NFL great whose main strength training consisted of push-ups and sit-ups.  Of course he worked up to 500 of each per day (yes, per day).  Still, it goes to show you the potential of this basic strength training routine.

The Faithful Four is a great starting point to daily strength training.  Start out wherever you feel comfortable.  Give yourself two weeks to move to where you feel challenged.

Training Success: Taper Week

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One of my favorite benefits to training for a race or setting a goal is the sense of accomplishment that comes at the end.  Training is not easy.  If it is, how much training is really happening?  Training should impose stress on your body so that your muscles break down and subsequently grow back stronger.  For me, this means full or half marathon training where my long runs increase to 10-12 miles for a half marathon and 20-22 miles for a full marathon.

This season I’m running the Haunted Hustle half marathon in Middleton with Katie.   Admittedly my training has been sub-par due to increased demand for my time with school and kids.  But I’ve done well with the long runs and my Sports Conditioning class has helped with some strength training and speed.

My training has progressed and I’ve reached my taper week.  As an experienced marathoner, I can look back at the last ten weeks of training and see the progress I’ve made.  This weekend I could get away with a short 6 mile run and be ready for the race next Saturday.  But I’m still going to push a longer run because I know it will benefit my race.  Still, taper week evokes a strong sense of accomplishment knowing I’m ready for the race.

Training and setting goals are very powerful motivators for accomplishing things in life.  Short term goals help build momentum.  Long term goals contribute to a great sense of achievement.

When’s the last time you accomplished a big goal?

What goals do you have in place?