Monday, November 11, 2013

Rise & be decisive

 "The moment you commit and quit holding back, all sorts of unforseen incidents, meetings, and material assistance will rise to help you.  The simple act of commitment is a powerful magnet for help." - Napolean Hill

In the spirit of keeping last week's posts about goals & goal setting + a bit of encouragement to overcome your obstacles going, I thought I would share an excerpt from the book "Warrior of the Light" by my all time fave author, Paulo Coehlo, to get your Monday morning & your week off to a better than best start. Because this is the thing, you need to start somewhere.  You can set goals, but you need to begin working towards achieving them in this very moment. There will never be the perfect time, place or circumstance to begin on your path to making things happen, and you'll always find a reason not to do something.  The time & place is right now.  Make a decision, whether it's something that has been nagging you consciously (or maybe even subconsciously); make up your mind and get started immediately. Decisions are yours to make, so own them.

When I draw my bow, says Herrigel to his Zen master,
there comes a point when I feel as if I will get breathless
if I do not let it fly at once.

If you continue to try to provoke the moment when you
must release the arrow, you will never learn the art of
the archer, says his master.  Sometimes, it is the archer's
own overactive desire that ruins the accuracy of the shot.

We sometimes think: "If I do not do something, it will not be done".

It is not quite like that: He must act, but he must allow room for the Universe to act too.

 Awesome, right?!  Enjoy it, love it & make it a great day,
Coach 'e'

Thursday, November 7, 2013

Rise & quit your worrying

Worry is a stealthy, yet formidable, enemy.  Worry can creep into your life quietly, masquerading as an acceptable human response to living in an imperfect world.  But worry is neither acceptable nor harmless.  WORRY is a dangerous diversion that leads you to focus on your problems RATHER THAN the solution to the problem, the positive in each situation, and overcoming whatever obstacle is causing you to worry.
Peace and worry cannot coexist.  Where worry is the potential enemy, peace is the faithful sentinel guarding your mind and heart.  There is nothing passive about the word GUARD.  It's a Greek military term that paints a picture of a stronghold being protected by a vigilant garrison of watchmen.
So, be grateful, give thanks, and appreciate every moment of today, life, love, all the goodness that surrounds you, and blossom from there.. focus on your goals, the ones you are the most passionate about.  Do it with a plan of action, with fierce commitment, and do it worry free.  Don't worry about the what ifs and what abouts (is that even a thing??) because we all know that obstacles are meant to be overcome.

Remind yourself often about the importance of setting daily goals, and find strength in overcoming your obstacles.

Don't Worry Be Happy,
Coach 'e'

PS - Parts of the above were taken from the book "100 Favorite Bible Verses" and the other parts were picked from my brain.

Wednesday, November 6, 2013

Rise & overcome your obstacles

"Natural disturbances like fire, wind, insects and disease occur in forests. And they happen for a powerful reason: by showing up, these disruptions create areas of dead trees - making room for a new forest to grow. Business and life follows similar natural processes.
In business, disruption - and sometimes outright chaos - shows up. We call it bad but actually it's good. Old ways of doing and being need to die before new and better ways can be installed. The very nature of innovation and advancement calls for this kind of a clearing out process. Yes, it's confusing and often painful. But progress can't happen without it. It just can't. We're seeing this phenomenon happening right now as outdated/sedated institutions crumble. Space is being made for better ones to grow.
And within our personal life, from time to time, various disturbances (sometimes small - once in a while really big) appear. Again, we fight them. We label them as bad. But may I suggest that they are ultimately good. Very good. Because they cause our evolution. They make us bigger. Stronger. And they introduce us to dormant powers we didn't know we had. Like the forest, the curveballs of life clear out the old to make way for the new. And better.
Nature's a great teacher. And just as it runs under a series of immutable laws, so does business. Along with life"

The above was taken from a blog "I used to know" after being introduced to it by two great friends.  I thought the reference to our personal lives to be most fitting with the emails/posts that I've sent in the past, since it highlights a very important facet in our life's journey: various "disturbances" (adversity, for example), which force us to become strikingly aware of our present path/direction and what we need to change (out with the old, in with the new).  This in turn influences us to re-evaluate and make choices to become better individuals, to choose a better way to accomplish our goals (i.e. overcoming adversity by choosing a better path than originally planned), and to shed our old limiting beliefs while replacing them with a stronger, bigger, and better belief in ourselves and our abilities. 

Continue with reviewing your ten daily goals and evaluate how you do at the end of each day.  If you find there is a specific goal on your list that you are consistently missing, I encourage you to re-evaluate whether or not that goal is important to you.  Chances are you discover that you are not particularly passionate about that goal and have discovered a "better path than originally planned".

And let's be honest, sometimes Plan B is just THAT much better.

Stay committed,
Coach 'e'

Monday, November 4, 2013

Rise & dream, plan, achieve

"In the absense of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it." - Robert Heinlein

For as long as I can remember, I have been a goal setter.  A dedicated-write-it-all-out-review-them-every-day kind of goal setter.  High school I set my first major goal: to get a softball scholarship to school in the USA.  I did everything in my power to achieve that one goal, and I did it.  One of the most proud and memorable moments of my entire life.  The second would be moving across the world to Busan, Korea to teach ESL for just over a year.  And this right here is one of my favourite goal setting stories of all time.  Once I had returned home from Korea, I made a trip down to Edinboro U to visit with my Coach.  As I told him about my journeys in Asia, he kind of chuckled - I didn't get it, I wasn't being funny.  As he chuckled, though, he reached for a file in a drawer with my name on it, pulled out a sheet of paper and handed it to me.  I remembered Coach had us brainstorm a list of 50 goals during a team meeting as Rookies at Edinboro, and there - #1 on my list - was to teach ESL in Korea.  BAM!  It was an incredible moment about the power of goal setting.  I had dreamed it, written it down and made it happen. 

One of the MUST HAVES for goal setting is to understand which goals at this very moment in your life are the most important to you and if that goal is really all yours.  You have to be entirely passionate about achieving your goal(s) so that you know what in your day to day life deserves all of your enthusiasm, focus and energy.  Commitment to understanding your priorities and goals is a commitment to bettering yourself every day, and to living a life that you LOVE.  On the other hand, however, if you're undirected and working towards goals from a list that is longer than long, including things that you deep down just do not adore, you're likely to become discouraged, tired and disappointed. CHOOSE to focus on what you truly love, make a plan of action (be specific), write it all down, and work every single minute to achieve your vision.  You CAN do it.

Your challenge for this week: make a list of ten daily goals.  You're going to include what you want to achieve on a daily basis this week.  Here are mine for the week:

1. Get to bed by 10PM
2. Hit the gym HARD: 6 split days of training with cardio
3. Drink 3.0L of water per day
4. Take all supplements
5. Spend 30 minutes a day reading
6. Prep "clean eating" meals the night before
7. Spend a little bit of time each day organizing storage in basement
8. Be grateful every morning
9. Finish blog posts before 6PM
10. Choose JOY 

And if you want ideas for setting weekly fitness goals, check out Friday's Rise & strive post to get power fitness tips to include in your daily routine! 

Make the start of your week full of GREATness,
Coach 'e'

Wednesday, October 30, 2013

Rise & strive

Achieve your fittest YOU with these Perfect 10 Fitness Tips:

1. Keep an exercise and food journal.  Have a plan before you begin training and use the log to track your progress.  By keeping a record of your routine, you’ll be able to adjust your program when your body stops responding.  Also, keep track of daily calorie consumption to make sure you’re choosing the right foods – you can avoid eating too much by writing it all down.

2. Hydrate, hydrate, hydrate! 

3. Eat every 2-3 hours, 5-6 small meals a day.  Eat breakfast, lunch, and dinner with snacks in between.  Fuel your engine to keep your energy levels high and to avoid any crashes that lead to sugar cravings. 

4. Variation. It can take 3-6 weeks for you to adjust to your weight lifting and cardio program.  You must vary your weight, sets, reps and intensity to continue seeing results.

5. Build your program around multi-joint exercises.  Examples of multi joint exercises are squats, lunges, chest press, and shoulder press.  These types of exercises recruit the big muscles, which equal more calorie burn.

6. Use circuit training.  Circuit training utilizes 6-10 different exercises, completed consecutively with no rest in between.  By training many muscle groups, you’ll get the biggest bang for your buck in terms of calorie burning.

7. Push yourself past your limits.  Always work to intensity – if you’re completing 15 reps of an exercise easily, increase the weight.

8. Schedule your workouts into your day, like you do with meetings/appointments.  This is YOUR time, take it seriously and commit!

9. Apply the 80/20 rule.  80% of results is based on what you’re putting into your body (food/caloric intake), and 20% on what you’re doing in the gym (or at home).

10. Hire a Personal Trainer.  The benefit you get from 1-on-1 coaching is undeniable – you’ll get new ideas for exercises, an extra push and added motivation plus a re-commitment to your program, and guidance on using proper form and technique.

- Coach 'e'

Tuesday, October 29, 2013

Rise & taste this

I love baking, and I especially love repeat baking (i.e. using the same recipe over and over again).  The below recipe, adapted from Jamie Eason's original recipe on, is a repeat offender. It is just THAT darn good + LOW in cals, grams of fat AND carbs.  I have also tweaked this recipe to be gluten free <-- fully support a gluten free lifestyle if done the RIGHT way!

I have tried this recipe once with raisins - do not do it.  I've tried it with dark chocolate chips, too - once WITH the walnuts and once without.  Both times = amaze.  I have also substituted pumpkin puree for raw pumpkin (there IS actually a difference in calorie count and grams of sugar between pure and raw), and will say that I do prefer the puree for taste and texture.  At last, I do love to warm a couple of squares up in the microwave before eating.

Here is the recipe for you to bake & taste!  It's a great snack to prep at the beginning of the week if you're constantly on the go Monday-Friday.

p u m p k i n p r o t e i n b a r s

< ingredients >
½ cup Organic Agave Nectar
1 – 4 oz. jar unsweetened applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 – 15 oz. can of raw pumpkin
2 cups almond flour
2 scoops vanilla whey protein
½ cup almond milk
½ cup chopped walnuts

< directions >
Preheat oven to 350.
Spray a 9 x 13 (or similar size) Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 4 ingredients and mix until incorporated.
Spread batter into dish and bake for 30 minutes.
Makes 24 squares.

< nutrition per square >
63 calories, 2.3g Fat, 8g Carbohydrates, 4 g Protein

Make it a great day,
Coach 'e'