Welcome! Some of you know I have started a routine that consists of becoming a better version of myself 1% every day. In some cases this can even be reflecting and acknowledging what I could improve, or what I could have done differently to be more effective in helping others achieve their goals.
I have the opportunity to work with over 1,000 people per year. What I have found to be most exciting for me is when someone expresses that I have been able to help change their life for the better. There really is no better feeling in a job than when some individual are scared, exhausted, discouraged and/or in pain when we meet, only to send them on their next journey through life with a additional knowledge, tools, a smile and excitement. Working in physical therapy for over five years and personal training for over ten years, I have learned a lot more than I even knew existed. I am excited for the next five to ten years only to know my plans and goals are to only get better at serving others with gratitude as I am trusted to help them succeed.
Physical Challenge: Crusher Ex
I recently signed up for a 100 mile mountain/gravel adventure race and encouraged a friend to join me. Although I have been having a lot of bicycle mechanical issues, I am learning to be my own mechanic with questionably faulty parts. I have stepped up my physical efforts to best perform in this race. That being said, I created a specific workout routine that will help in different phases of our training. (Riding, running, and strength training)
I will gladly share some of these exercises with those whom are interested. Here are two samples of the exercises I have done this week (first official week of training).
10 Rounds:
Deadlifts…………………(10x on the minute)
Followed by:
Prone Superman………………………….……(25x)
Bridge hamstring curl on stability ball…(15x)
Plank Pull through weighted……………….(15x)
Which took me 47 minutes to complete, following a 20 minute bike ride and 1 mile sprint
Another workout was:
8 Rounds:
Pull ups…………………………………………………………….(10x)
Lunge Stance on bench/box dumbbell curl…………..(10x)
Lunge Stance on bench/box shoulder abduction….(10x)
Sumo Deadlift ……………………………………….……..…….(10x)
Chaturanga to cobra to downward dog………………..(15x)
Elevated Push Ups with feet on box/bench…………..(15x)
Which took me around 45 minutes to complete
If you do attempt these workouts please go at your own pace and know your physical limitations. For modifications, changes, or explanations please feel free to contact me.
Although this is a biking event, it will likely consist of riding multiple types of terrain, sand, water crossings, and “hike a bike” up rocky climbs. Having strength, endurance, and stability will be essential. In case of a bike failure, I’m mentally preparing to run the last bit of 100 miles if needed.
A Podcast I have enjoyed:
I recently came across “The high performance podcast” which I feel fits perfectly with some of the books I am reading such as Mindset by Carol Dweck. The interview with Zack George was amazing, I to some degree felt I could relate, not that I near capable of competing with him at the Crossfit Games but from past experiences that led us to becoming “obsessed” with physical activity and fitness. I’d highly suggest checking out their podcast. Even from the two episodes I heard, I look forward to learning and hearing more.
A New Journal
Not only have I realized over the past few months that journaling helps you keep track of goals but life in general. I started journaling and it dramatically allowed me to clear my mind and see the world from a different perspective. I have attained 3 big goals which otherwise might never have happened even over the span of a year. I have been able to think, develop, and grow more over the span of 12 months than I have in over three years. That being said, I got to the end of my journal and I attempted to keep my habits flowing. Although I continue to drive forward with momentum, the clarity instantly began to fade, thus resulting in me making own version of the journal. I may make modifications with the intent to provide it to others with their feedback to make it more ideal and beneficial.
I have made the suggestion for others to get into journaling, however I would admit I have not made it easy enough for them to pick up the habit. With a printed out version of the journal, this will make it far more convenient to guide others to take their lives to the next level as well.
My Routine and Core Values
I have a white board next to my office desk with both my personal mission, my routine, and personal core values. As some of you may have heard this before, my mission is “growing and becoming the best version of myself, pursuing dreams and inspiring others to do the same.” Although I am fighting to become better, it will be all for nothing if I am unable to inspire and help others. My daily routine: 1.) Wake, water, read. 2.) Workout 3.) Daily tasks (work, daily goals, etc.) 4.) meditate/reflects which I do at times prior to falling asleep 5.) of course sleep (7-8 hours per night: average closer to 7.5). I wake up at typically at 4:30am to avoid distractions and get my day started with successful habits. Some days 3:30am, others 5:30am which is contingent on my daily tasks. My suggestion is find out what time works best for your focus and stick with that time consistently.
My Core Values: 1) Accountability/ Ownership, 2.) Family/ Love and belonging, 3.) Community/ Help others, 4.) Health/ Sustainability, 5) Gratitude/ give thanks, 6.) Live long learning/ Education, 7) Faith and believe to achieve.
These are things I need to drive what I do and how I intentionally approach my every day and every encounter. Find things that are meaningful to you, write them down and consider a list of your own core values.
Questions: Do you work for or have you worked for a company that has a mission statement and core values? Did hey align with your own?
Actions: If you do not already have a set routine, consider taking time to reflect on your own mission statement, core values, and begin to establish a consistent routine (even if it’s just drink a glass of water every morning upon waking up).
Thank you for reading! Please share if this is something you have found any of this information interesting, entertaining, or useful. Have a remarkable day!
Leave a Reply