3.5 Types of Goals For The New Year

 

What would you say if I told you that you could achieve your upcoming New Year’s resolutions faster, with more excitement, passion and maybe, just maybe, without fail this year? Would you believe me? (Probably not.)Well first of all, do you even have those goals? If you do I bet you’ve got some good ones, huh? But do you have clear, written and specific goals? Right there, I’ll bet that you do not. Listen, everyone has something that he or she wants to achieve, become, do or have, and the reality is that most of them will fail miserably this year. Not because they don’t want to accomplish their goals or that they don’t care about the goals that they’ve set (I’m 100% sure that they do!) but they’ll most likely not create those goals in the most effective and powerful way possible.

So, if you want to reach that next level in life, achieve that dream you’ve been chasing, become the person you’ve striving for and NOT fail wretchedly like all of the other people who will this year, then you’ll want to compare your current goals up to my 3.5 Types of Goals for the New Year:

1. M.E. Goals- M.E. Goals are perhaps the most crucial aspect of creating any goal you’ll ever set. Why? Because they’re about YOU! M.E. goals are about what’s most important to you. M.E. goals are about what excites you, what creates passion for you and what makes you get up and go to work each day. (Outside of paying the bills of course.)

The M stands for Motivating which means you need to ask the question “does this excite me?” It is hard to work to achieve a goal when there is no momentum or energy behind you. Motivation is a key point in reaching your dreams and aspirations because you’ll need that excitement on the days when nothing seems to be going your way, or when accomplishing the goal seems too far away or too difficult too attain.

The E stands for Engaging which means you need to ask the question “does this goal speak to me on a deeper level?” Not only should a goal motivate you, but it needs to create passion, meaning and purpose. Otherwise, you may be excited to accomplish the goal, but you’ll be left asking “why the heck did I even begin in the first place?” Be sure that you’re not just motivated, but that you are finding a deeper meaning in what you are working towards in your life, because when you’re at the end of the road, I guarantee that you’ll look back and ask “why did I” or “why didn’t I?”

Here are a few questions to ask to create M.E. Goals:

·         Does this goal excite me?

·         Does this goal create momentum for me?

·         Can this goal get me motivated on the days I want to quit?

·         Does this goal speak to me on a deep level?

·         Does this goal help give meaning to my life?

·         Does this goal provide purpose and direction for me?

·         How will I feel at the end of the road if I do not attempt to reach this goal?

2. S.M.A.R.T. Goals- Having goals such as ‘I want to get into shape’ or ‘I want to make money’ just don’t cut it. These goals are far too general for you to achieve. When creating goals for yourself, whether it be in physical fitness, education, financial matters, etc., they need to meet certain criteria in order to be attainable goals. They need to be S.M.A.R.T. goals. Once you understand how the brain works, you’ll see the need to meet the S.M.A.R.T. criteria. Try this: look around the room where you are and find the color blue. Now find red. Now green. Now yellow. It didn’t take you long did it? This is because the brain will literally filter out anything you do not want in order to give you what you do want- if it knows exactly what that is. When you say ‘I want to make a lot of money’, the brain has nothing to work with- what exactly is a lot of money? 3000, 10,000, 50,000, how much? If you were to give the brain a specific amount, it can function better and help you achieve that goal quicker. (You can get even more specific - just read #3.5)

If your goal can meet the following S.M.A.R.T. Goal criteria, then you stand a great chance of accomplishing your goals:

·         S- Specific- how detailed and precise is this goal?

·         M-Measurable- can I calculate or appraise this goal?

·         A- Achievable-can I complete this goal?

·         R- Realistic- am I being level-headed and practical with this goal?

·         T- Trackable- can I keep track of any results or actions in regards to this goal?

3. “Q” Goals- Another good idea to have in regards to making your goals for the upcoming year is make them “Quantifiable”. One of the goals I set for myself during my test for 6^th Degree Black Belt was “to raise the awareness of the effects of drugs, alcohol and gangs in my community by speaking to 5000 people.” I found these people at local rehab centers, churches and Jr. High and High Schools. After I began working towards my goal, I soon discovered that reaching the number of 5000 came quicker than I anticipated, and so I doubled the goal to 10,000 after only 6 months had gone by. However (and much to my surprise), by the time I tested for my new Black Belt, I had reached over 14,000 people. By having a number attached to my goal, it allowed me to be specific, measure the goal and track the results I made as well. But most importantly, by having a number associated with the goal, I was allowed to quantify not just the amount of people I spoke to, but the results as well. In other words; I may have directly spoken to more than 14,000 people and touched their lives in a healthy positive manner over a short period of time, but who knows how many lives those 14,000 people touched. Now that’s getting Quantified!

Having a Quantifiable number as part of a goal also allows you to break down a larger goal into smaller and more manageable amounts. For instance; if you set a goal of doing 52,000 push-ups in one year’s time, it certainly meets the criteria for the S.M.A.R.T. method, but the amount is so large that it may seem impossible to achieve! However, if you were to break it down into smaller sections, you’ll see that it becomes much more attainable: 52,000 per year = 1000 push-ups per week. Those 1000 push-ups per week = 143 push-ups per day. Those 143 push-ups can be broken down into sets of 25 and all you have do is about 6 sets of 25 push-ups each day to reach your goal. Or, you could do 1000 push-ups spread out over a 5 day period rather than 7, which would break down to 200 per day, which could then be done in sets of 50 or 25. (Or you could do those 1000 push-ups in a one hour setting like me and Mary!) Again, “Q” goals not only allow you to break the amounts down into maintainable sizes, but add more to increase your level of accomplishments as well!

·         Is there a number attached to the goal?

·         If so, it can then be measured, tracked and quantified! 

3.5 “I Will” Goals- As stated above, most goals that people create are either too general to focus on, or too weak to get motivated from. Look at those goals I mentioned above again: I want to get into shape, I want to make money. Outside of what has already been said, these goals have a serious lack of commitment. That is why another great idea you’ll need to implement into your goals for this year is to add the “I Will” statement. By starting your goal with the statement “I Will”, you place yourself in a position of obligation of reaching that goal- no matter what. By having that “I Will” statement written down, you literally convince yourself that you will achieve it, and you’ll then begin to believe that the goal is something that you will do. Having the “I Will” statement written down, reminds you of what needs to be done- it keeps you responsible and accountable for the results and makes sure that you cannot blame the lack of effort or resolve on anyone else but yourself. The “I Will” statement makes you deeply committed to your goal which is of high value because you’ll have many, many negative things come to pass and challenge your tenacity as you attempt to accomplish what you want. Some of these challenges will be big and others will be small but I promise you that you will be tested, and knowing what you will do can many times make all of the difference between failing and succeeding.

Here are a few examples of “I Will” goals that also provide meaning and excitement (M.E.), and meet most of the S.M.A.R.T. and “Q” criteria:

·         I will lose 20 pounds and have a 31 inch waist by March 30^th, 2009

·         I will make 50,000 this year with both my full time job and on-line business.

·         I will become a division manager of my company by July, 2009

·         I will graduate college by 2011 with a GPA of 3.5 and have a job making 45,000

·         I will spend and extra 260 hours this year with my family to build healthy relationships (5 hours per week x 52 weeks)

·         I will test for and receive my Black Belt in March 2012

FREE OFFER: Need to run your goals past someone this year to ensure that they meet most of the criteria above? Give me a call or shoot me an e-mail. CoachJohnKyle@Gmail.com I am also available to teach seminars as well at no cost. There are 3 this month to take advantage of!!

3.5 Habits for the Holidays!!

What does the holiday season mean to you? Are you one of the folks that love the season- the lights, the colors, the gift giving? Does it mean love, joy, happiness and family? That would be ideal wouldn't it? It can really make this time of year special and meaningful. Yet not everyone in our society feels this way. Perhaps you're on the other side of the coin and you can't stand the craziness of the mall, or the crowds and you view the season as a hit to your bank account? (Although, we all feel that aspect!) Does it represent being broke, loneliness and frustration of another year gone by that simply sucked?

I truly hope not! I hope that you're on the more positive side of the coin, but if perchance you're leaning more towards the negative side this season, here are 3.5 Habits for the Holiday to make this season better than ever:

1. Attitude of Gratitude: For many people, this is an amazingly difficult task to perform. They usually have many personal issues that they are dealing with and cannot see the forest from the trees. (And this has become a habit for them as well unfortunately.) I am convinced that developing an attitude of gratitude is not simply a mindset, it is literally a skill that one can practice and master over the course of time.

One powerful and effective method you can do this with is to get out a sheet of paper and a pen. (Do not do this exercise in your head, it has a significantly higher impact when done on paper.) Write down everything you're grateful for: roof over your head, food to eat, clothes on your back, car in the drive way, a job, family members, friends, living in Colorado, etc. Keep writing until you get down to "all my fingers and toes, I'm breathing, I can walk, talk, see and hear." When you get down to the "small" stuff like fingers, toes, walking, etc, you'll see all the "big stuff" like the boat and the car is actually the real "small stuff." Practicing the skill of developing an Attitude of Gratitude can, over time, put things in perspective for you and make the holiday season a great one!

Offer: Want a form to fill out for the "Gratitude List"? Shoot me an e-mail and I'll send one for you to fill out. CoachJohnKyle@Gmail.com

2. Focus on Creating, Not Cash: I speak with many people who are not well off for the season, much less for the entire year. So when the holidays come around, this is a strong reminder that they are short on cash. So, if you fit this category, focus your time and attention on creating gifts rather than buying them. You did this when you were a kid, right? You could sit down with a few crayons and make a “masterpiece” couldn't you? What happened to all of that creativity? Well, life and fear of judgment got in the way, but don't worry, it's still there!

Take 10 minutes and just think: what would be fun to create for someone this season? Can you cook? Can you work with wood? Do you have something you can restore? Is there something that you're good at that a friend or family member could benefit from? Can you sing? Dance? Play an instrument? Tell jokes? By focusing on creating, not cash, you'll have fun, you'll be creative and you'll put a smile on someone else's face this season!

Offer: Need ideas on where your talents may lie to create gifts? Shoot me an e-mail and we'll see if we can't find something! CoachJohnKyle@Gmail.com 

3. Plan to Eat!: That's right- eat! Far too many of you worry far too much about all of the "eating" you're going to be doing during the holiday season, and I know why. You have no plan! Plans are not simply for your business, or achieving those next important goals. Plans are necessary for success in even the smallest of issues. Plans keep you focused on what you deem is most important in this subject (or any other for that matter) and insure that you'll take what is called "right action" in any holiday party.

So here's a sample plan for you to use: "I'll eat holiday junk food (pastries, cookies, pie, etc.) on only Friday and Saturday nights as well as on the Holiday itself." By having even a simple plan like this, you'll keep the amount of junk food to a minimum, yet not feel as if you're missing out. It's important to allow yourself to relax a little this time of year and indulge. Having a Plan to Eat can help you have fun during the holiday season, and also help you keep a healthy lifestyle as well.

Offer: Don't trust yourself? Shoot me an e-mail and we'll find a plan that's right for you this season! CoachJohnKyle@Gmail.com

3.5 Give No Matter What!: As a child most of you saw this time of year as a time to get presents under the tree. It was time of receiving and getting what you wanted- even though your parents tried their best to teach you otherwise! Unfortunately, I meet many people who have grown up, yet still maintain the same childlike mentality they've always had. As adults, you and I call these people "takers". (You're thinking of few right now aren't you?) Well, admit it, you fall into this trap every so often as well don't you? Hey, who doesn't love getting a present with a big bright bow on top?

The best way for you to change your attitude about getting is to give, and by giving I mean to be of service to someone else. So, whether you're 'into' the season or you're more of a Grinch this time of year, be sure to give of your time to some cause, or maybe just to someone you know who needs help. By spending time with someone who needs you, it is very hard to think about yourself and the problems or challenges that you face. Does your elderly neighbor need help shopping at the grocery store? Do your parents need help setting up their house for the holidays? Can you spend the day at a homeless shelter or something similar? Maybe it is as simply spending time listening to your friend who is having a serious crisis in their life and helping them stay out of self pity. Whatever you can do to give, then give- and you'll quickly see how when you give, you'll get!!

Offer: Holiday season got you down? Send me an e-mail and I'll help you figure out a few ways to put these habits into practice so that this holiday season is better than ever!! CoachJohnKyle@Gmail.com

Thank You!!

For several years I have taught my heart out for the members of Clearwater Boxing Center- each and every week. And even though it was emotionally and physically taxing, as I look back now I truly did love every minute of it. I can recount many private discussions I’ve had with so many of you in regards to various aspects of your lives, and every time I do, I feel truly blessed to have been in a position to help you.


I know one young lady who after listening me talk about “Anchors and Motors” (a speech I give often) went out and changed all of her friends almost overnight! And she LOVED it! She told many months after the fact and how happy she was about making the change- and gave me credit for the whole thing!

I can think of a man who had been plagued by being overweight for so many years and how people would often say rude or mean remarks to him at work and in his social life. After training with me he lost the weight and stated how much he appreciated that I never looked at him different, or that he could not do something because he was overweight. In fact he recalled how I was even more demanding of him than the rest because I knew he could do it. In tears the man had thanked me.

And the list can simply continue on and on with regards to the people I have helped. I have been blessed to have been a part of so many lives in such a positive manner. I have watched so many of you change from weak to strong, from shy to outgoing, from unfocused to accomplished and from low self esteem to strength-of-heart and character that becomes the envy of others.

I thank all of you for allowing me to a part of the growth in your lives within your journey towards success.

BUT- at this point I need to give credit where credit is due, and that is to the teachers who have come before me on my own personal journey of growth personal development. The man you know me as today had some help along the way- Mr. Bittle has been my Master Instructor since 1986 and took me to my 5th degree. He was the one whom I learned passion, drive, commitment and intensity from all those years ago. And to point out just how good of an instructor he was- I am still passionate, driven committed to excellence and love to train with intensity! Mr. Bittle was one of a kind. The other gentleman who helped me reach new heights is Master Tom Callos who took me from 5th to my 6th Degree Black Belt in 2007 through his course the Ultimate Black Belt Test. Without him I believe that I would lack the professionalism and single-mindedness of goal setting and accomplishing what I set out to achieve that I possess today.

The point? You never get anywhere alone. Seek out the people who are further down the road than you in life, business or anywhere else, and ask for help. Never stop learning and growing in every aspect of your life and the results you get will be beyond your wildest dreams.

 
 

Still Reading??

Hi all,


I have been requested now several times to continue my blog with articles like motivation, mental focus and of course, workouts! So, if you’re still inclined to actually read what I write then I shall continue to do so.

I believe that the principles I have been teaching and exercising for so many years affect you across the board in life. Meaning that regardless of your age, background, income or career; subjects such as goal setting, overcoming personal challenges and proper nutrition are things you can all learn and grow from. Of course there will be a subject I’ll write about that you’ve no doubt learned in the past, but that doesn’t necessarily mean that you should skip it. After all, champions don’t need to be told what to do, but they do need to be reminded.

So, here are some topics that you’ll be sure to read about: food intake, mental focus, proper thinking in negative situations, creative workouts, motivating mottos, workout outlines, the workouts that I just did, goal setting techniques, being a real friend, becoming a real team player, becoming a leader. I’ll also be sure to post my workouts and the time I do them in with the amount of weight I use to see if you can beat me.

New subjects that I’ll be writing will be financial savings, investing, investing vehicles, ways to save, compound interest and of course “how to choose a Financial Advisor.” (I’ll be one in the Denver area soon.) So please stay tuned into my blog and PLEASE- stay in touch as well. I would love to hear from everyone and learn how life is moving along for you all.

See you next blog!!

Think you’re training hard? Think again.

I have a client who wants to lose 40 pounds in just a few short months. While that’s an admirable goal, it simply isn’t realistic- especially because she simply isn’t training hard enough….or often enough! I am constantly on her about how hard she is hitting, how fast she is moving and how many times she takes a break. I am constantly in her ear about these things because these are the things that will get her to the next level and help reach her goals!

The other thing she’s guilty of is not training often enough! She is only coming 3 times a week! That’s all! (She was coming only twice at first and I finally got her to up it to 3!) I am now hounding her to get here 4 times a week. Remember, her goal is 40 pounds in a few months! Again, great goal, but terrible action. (no that's not her in the pic! LOL!)

Now, I’m using am anonymous client and will not give out her name, but what YOU need to take away from this is ask yourself- “what am I doing to either sabotage myself, or help myself reach my goals?” Because most people think that they’re training hard simply because they’re sweating in training! Of course you’ll sweat- but how intense are you training? That’s the real question!

 

Since 1988 I’ve watched so many people half-ass their training and simply do “good enough” in training. They’ll use a weight to get 10 reps in weight training, but what they don’t do is to make sure that the 9th and 10th reps are hard as hell to perform! It’s not enough to just show up, you’ve got to make the effort! You’ve got to make the workout as intense as possible!

Yesterday I was doing the latest FightZone workout. I could barely move the weight on the last few rotations of the exercise I had to perform but I did it anyway. (in big part because I had an impromptu training partner Jim yelling me!) My legs were shaking, my arms were numb and I felt like I was going to puke! NO, I’m not crazy or obsessed- I have goals I want to achieve and I’m willing to put forth my best effort to get there.

I make sure that I am TOTALLY DONE by the end of the workout. I should have nothing left at the end of the training session- period. If I feel that I can do a 3 mile run at the end of the workout, then I didn’t train hard enough. Think about that- if you are not exhausted at the end of each training session and go running, hit the weights, do 5 more rounds, then you my friend have slacked off. PERIOD.

Think you’re training hard? Think again.

Getting Burned Out?

Do you ever get burned out? Yeah, me too. It happens- no biggie of course, but the unfortunate aspect of burn out is that too many people mistake it for a total and complete loss of interest forever and ever. And because they’ve lost interest (supposedly forever) they feel as if they then have to quit and find a new activity to get involved with. And of course they’ll start the whole process over again!

The simple truth is that burn out is usually the end result of people who continue to over train for too long of a period without taking a break to allow their body to heal or their mind to decompress. So, to keep your interest and enthusiasm high, here a few ways to keep burn out from affecting you:

1. Create Weekly Training Schedules: The easiest and best way to keep burn out from affecting you in a negative manor is to schedule days off into your training routines. One great way to do this is to train Monday through Friday and take Saturday and Sunday off. After 2 days, your body will be refreshed and ready for action! Another training schedule you can get on is 3 days on 1 day off, 2 on and 1 off. That would be training Monday through Wednesday, take Thursday off and then training again on Friday and Saturday, taking Sunday as another rest day. Both of these weekly training schedules allow you to get plenty of rest but still have you training hard - and most importantly with consistency.

2. Watch for Warning Signs: Another thing you’ll need to do to keep burn out at bay, is to watch for the signs of burn out. These include, but are not limited to: muscle and joint soreness (much more than normal), loss of interest, resentment towards having to train, stopping your workout much too soon when you’re not tired, boredom while training, thoughts of quitting or moving on to something new, finding really stupid reasons why you don’t need to train, etc.

The warning signs of burn out are most likely NOT physical, but mental. You’ll get more physical symptoms from over training, but burn out is a mental factor. That should be apparent, yet I have many people who confuse the two.

3. Get a Good Training Partner: I have written many articles on why having a training partner is so crucial to one’s progress, and here’s yet another benefit of having a good partner. They can help identify when you’re burned out BEFORE you will! Surprisingly enough, most people are not aware that they are burned out, and they tend to blame their lack of interest, poor attitude and desire to quite on the activity itself. So by having someone who knows you well, they’ll be able to say things such as “hey, what’s up with the bad attitude today?” or “Hey, why are you skipping your training sessions so often? What’s going on?”, or as my wife Mary says, “what the hell is up your *ss tonight?”

4. Take Time Off: The best thing you can do if you are burned out is to simply take time off. Take a few days, a week, two weeks or even a whole month, but be sure to take time off! Obviously, if you were to schedule time off in the same manner as your weekly schedule, burn out will never even become a factor for you in regards to training. For instance, every December I take a “break” from my clean eating and just indulge. It’s the holiday time and everyone brings me cookies and stuff, so why not? I’ve been good all year, so if I take a few weeks and eat-up it’s no big deal. (Besides, when January rolls around I’m sick of eating all that crap!!) I also have no problem taking an entire week off here and there throughout the year if I feel I need to. I’ve been doing this for a very long time, so it’s not too hard for me to indentify when I’m getting burned out. And I really love this stuff, so burn out for me is not an option!

 

Box-a-Thon 2011

Why Does Clearwater Boxing Help Out??

Since we’ve opened our doors, Clearwater Boxing Center has participated in several fund raising events as both volunteers at someone else’s event and as the fund raiser our self through our own events. We’ve collected nearly $10,000 in cash for the Big Brothers and Make-a-Wish Foundations in Pinellas County and we’ve also collected and delivered over $6000 in holiday presents for our annual “Giving Tree” event we hold at Christmas Time. Also, we have volunteered over 1000 hours by participating at others charity events as well as our own. Not bad numbers for an extremely small and young business, huh?

But, why? Why do we do that? Why should we, a small financially struggling company, help others when we need that money ourselves? Because it’s the right thing to do- that’s why…plain and simple. There are people who are less fortunate than us, whether that be financially or because of a birth defect or accident, and we cannot ignore that, not when it’s so close to home.

We believe that charity begins in our own back yard- not thousands of miles away. Since our resources are extremely limited, it is in our best interest to do the most good we possible can with what we have, and it only makes sense to help those right here, right now in our own back yard. That being said, this year’s Box-a-Thon is still up in the air! So, if you know of a non-profit organization that is right here in Pinellas County we want to know who they are!

We have a few in mind: Children’s Dream Fund, UPARC, Hooked on Hope and Pinellas Safe Harbor (homeless shelter). Please vote who you feel we should help this year!

We need that vote soon as we’re having the event on Saturday March 28th at 10am!!

Check out last year’s fun below!!