Merry Christmas to everyone!! I hope you had a wonderful time with family and friends like I did. My Christmas vacation is usually spent in sunny Florida with my wife’s family. They are English, love to cook and I usually pack on the pounds. This year I really did some new things. Instead of lying around, I was active and worked out in the mornings. I took resistance bands and a jump rope with me which was very light and convenient. I found the 30-45 minute workout was easy to complete and made me feel so much better. I also worked on my goals a little and just relaxed.
The next step after identifying and creating the goals is to create the activities required to achieve the goals and then in my opinion automate these tasks as much as possible. I will walk you through the process I am creating on the Goal “To be 195 lbs with 120/80 BP.” I started with a complete Mind Dump. I gathered anything remotely fitness related I had in my house already and started to write down what kind of exercise this would create. This list will be different for everyone and if you elect to go to a gym it will be a massive list. I have chosen to do the workouts at home with what I have access to so I do not waste the drive time to the gym which for me would be about 45 minutes. I also want to fit the 30-45 minutes into my schedule and when it Is time to workout, there is no wait time like a busy locker room or some guy using the bench press for an hour. I also feel like whatever my work schedule is I can always fit in 30 minutes even if it is at night. So this is the list I started with:
Cross fit, Cross fit Football, Strength Bands, Dumbbells, Bow Flex, Treadmill, Jump Rope, Mountain Bike, Basketball, Punching Video Game, Jump Rope, Men’s Health Exercises, Pushups, Pull Up Bar, Dips, Medicine Ball, Sprints, 200 meter Run outside my house, Pool, Hanging Abs, Abs Workouts, Core Strength Ball, Blood Pressure Machine, Videos, DVR aerobics, Stretching, Line Drills, Ply metrics, Juggling, Bartending Flair Routines.
This week will be spent getting everything ready to Set and Forget. Basically I want it automated and ready to use. Here is what I am going to do this week to get ready for the 90 days:
- Create Note cards with exercises on them so I can grab them easily.
- Create a Email Folder, Favorite Folder for Workout Ideas. Ask Social network Friends for Ideas on Creative Workouts.
- Create a Google Alert for Workout Ideas.
- Move all workout equipment in to one place in my bonus room.
- Have IPod and Pandora on Blackberry ready to go with Music
- Schedule workout Time in Outlook to tell me daily when to workout.
- Take Pictures of my before self
For me the key to this will be to simply mix it up, burn calories, and have fun. I think it is so easy to dread your workouts when you do the same thing over and over or you have to make the trek to the gym and by the time you get there your motivation is gone. Baby Steps is also important to me because I know that if I just start something, I will continually make it better. To me the baby step just makes me start sweating and then I will incorporate other things on the note cards going in. If I knew I had to do 15 sets of jump rope I doubt I would do it. When I blend it with other movements like weightlifting or abs, it is not quite as structured and I complete it. On a different note, I have also started to incorporate this into my other goals. I leave open an hour for the activity for the goal but purposely only list one simple activity to do.
Technology can also be helpful. By using technology I can continually push new ideas to myself, and what you concentrate on is what you become. So if Google Alerts is out there consistently looking for new and creative ways for me to sweat I will stay in the fitness mindset and keep achieving more and more. I plan to use this Set and Forget Automation on every goal I work toward in the 90 days.
No comments:
Post a Comment