Sqaut...I mean Walk The Talk!

Although it has been over 20 years, I can still hear my Martial Arts Instructor's voice saying to me, "you've got to Walk the Talk John. There are far too many Black Belts out there who get their belt and then either quit or simply hide behind it. They feel that since they've achieved a certain rank that they are therefore immune to having to work hard again. Don't be THAT guy John- don't sit around and make excuses. Always work in the same fashion you did to earn your rank!" Sound advice I have to say! And it has served me well over the years.

Yet, I don’t know why, but at least once per week a member gets crabby that they’re the one training and sweating and “all” I do is coach. (By the way, THAT’S what they pay me for!) They get miffed that they have to do the squats, the push-ups, the crunches, the heavy bag drills and I just “stand there” making sure they do it properly. To many of you, you understand how crazy this is (I sure do) but to others, they think I should be coaching like a Tae Bo Instructor (where they do every move with every class- and this ain't freakin' Tae Bo!) and that I really don’t do anything at all! Well, we now have video to prove I do!

After a few warm-up sets, I did one set at 135 for 25 reps, one set at 225 for 15 reps and one set at 315 for 8 reps before the quad-drop set shown here. After that, I did 100 Jump Squats, 3 sets of leg extensions, 3 sets of leg curls and 6 sets of calf raises. I wanted to do more; jump switch lunges and bag work, but it was 10:30pm...way past little Johnny's bedtime!


I have to say that I was ready to quit on that last set as my lower back was really getting tight, but I heard Mary’s voice say “just a few more”, and I thought ‘that’s right, it’s only a few more! Why stop?’ So I kept going. Besides, I was being taped and I need to continually set the example on how to stay focused and finish strong, and above all, proof that I really do train! LOL!!

4.5 Ways to Recover From and Prevent Injuries

As an athlete, I train a lot each week. Every night after I am done coaching 7-8 classes each day, I meet Mary at the gym and we lift weights together for over an hour. I also train in Kickboxing/Boxing 4 to 5 times per week and Brazilian Jiu-jitsu twice per week. In total, that’s anywhere from 15 to 20 hours per week. Don’t get me wrong; I’m not complaining! I choose this lifestyle. But at close to 40 years of age, my body is pretty damn sore! Since I’m not 20 anymore, I need to be careful in how I approach my training with regards to warming up and making sure that I prevent injuries as well as making sure I recover from the week’s training. No matter what age, ability or level of experience, we all need some form of recovery from our training. Otherwise, we’ll over-train which can lead to injury, fatigue, burnout, build-up of the stress hormone Cortisol and can even cause sickness.
So, to keep both my body and mind in peak fighting shape for the long haul, here are my 4.5 Ways To Recover:



1. Sleep: (My favorite.) Many studies show that most people do not get enough sleep. We’re a nation that burns the candle at both ends, a society that stays up all night to work or play. However, going without sufficient sleep can cause both short and long term negative effects. Lack of sleep can effect judgment, mood, ability to learn and retain information, and has been shown to increase the risks of accidents. In the long term, sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death!
While you sleep, your body is literally repairing itself at the cellular level. As you get your “ZZZ’s”, your body is releasing hormones like HGH (human growth hormone) which literally helps to repair tissue that has been damaged through training, sun exposure, stress, pollutants, etc. By getting enough sleep, your body will be patched up and ready to go for the next day’s training sessions. But that’s not the only reason you need to get sleep. Here are few more benefits of getting your 6-8 hours of “ZZZ’s” each night:
· Improves Memory
· Aids in Cancer Prevention
· Reduces Stress
· Reduces Inflammation
· Helps You Lose Weight
· Reduces Risk of Depression
· Gives You More Energy During the Day
· Reduces Stress Hormone Cortisol




2. Hot Tub: Hot tubs have been around since Roman times to help relieve the aches and pains of a typical Gladiator Day. By relaxing in a hot tub, your body releases endorphins, a natural chemical in the body that helps to alleviate pain. Also, because your body is being submersed into water, your body weight is reduced; this means that your heart has to work less to pump blood to the muscles making recovery time quicker. Getting in a hot tub a few times each week/month can go a long way in keeping away aches and pains. Here are a few more reasons to use a hot tub regularly:
· Reduces Arthritic Pain
· Reduces Blood pressure
· Reduces Risk of diabetes
· Relaxes Sore muscles
· Reduces Stress
· Helps Induce Sleep (but not in the tub!)
· Reduces Stress Hormone Cortisol




3. Ice Bath: Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue

breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. (You got that, right?) "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished several 100-mile races.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my grueling training sessions, I’d rather have a hot shower and bowl of pasta than an ice bath. However, I have found that the post workout ice baths do wonders for my sore joints!
Here’s the how and why of ice baths:
· Use method after a training session
· Simply put cold water in your bath tub
· Add ice if you want
· Immerse yourself for 10-20 minutes
· Keeps inflammation down in sore muscles
· Keeps inflammation down in sore joints
· Treats both injuries and soreness

4. Massage: If you’ve ever had a massage, than I really don’t have to explain to you how great it feels to get one. My girlfriend Mary and I regularly give each other massages. She’ll walk on my back a few times each week and I will massage hers a few times each week as well. For us, it is not just a way to get closer, it’s an actual need because of all of the hard-core training we both do!! But, if you don’t have someone who will give you a rub down for free, there are several businesses out there who have a monthly membership program like our boxing gym in which your payment is made automatically and you’ll just simply schedule your massage accordingly. They’ve made it about as simple as it can get! And, just in case you’ve been living under a rock, here are the many benefits of getting massages:
· Reduces Heart Rate
· Lowers Blood Pressure
· Increases Blood Circulation
· Flushes out Lactic Acid in Sore Muscles
· Relaxes Muscles
· Improves Range of Motion
· Releases Endorphins
· Speeds up Recovery of Injured Muscles
· Helps Induce Sleep
· Reduces Stress Hormone Cortisol

4.5 Take a Week Off: For anyone who has made fitness part of the “core” of their life, this is a very difficult step to take. They feel guilty about taking a week off because they feel as if they’re doing something wrong by watching TV or going to the book store and having coffee rather than lifting a dumbbell or hitting a heavy bag. They feel lazy. They begin to feel fat, lethargic, weak or that their muscles are shrinking- that’s crazy! (But that’s how I, I mean they, feel!!) If anyone has earned a week off, it’s the person who is slaving away at the gym and forging their body the way a blacksmith creates a sword. So just in case you’re one of those folks, I want you to know that all studies done demonstrate how taking a week or so off from intense training actually helps people achieve their fitness goals faster and with better quality in the long run. One week every 3 months or so should be good. Here are a few more benefits to taking some time off:
· Catch up on Lost Sleep
· Heal Nagging Injuries
· Rest Sore Muscles
· Get Re-motivated
· Eliminate Burnout
· Spend more time with family

The TRUE Power of a Fighter: Giving

Today was a great day! For the holidays I asked myself how we could help out as a business in our community and I didn’t need to look any further than the MacDonald Training Center of Tampa Bay. I have in the past helped them with their annual fund raising event, painting the center and attending their art events as well- but this time WE really made a great impact!




We were given 53 names and placed them all on the tree in the lobby of the boxing gym for our members to take. On the back of the card was the Christmas Wish that the person wanted; most people wanted new sheet s for their beds, new shoes and Publix gifts cards to get food.

Every name was taken and after just one week our lobby was full of wrapped presents! WOW!! What a way to make a positive impact for someone else! Now THAT is the true power of a fighter that most people do not often see. (But I have to say, that a few names were taken and no presents showed up for them! They will of course be taken care of by the MacDonald Training Center.)

Yes, we have the power to hurt others, break bones, tear ligaments and tendons and cause serious physical and mental damage to another human being- but that is not the TURE power a fighter has. A fighter possesses the power to heal, protect and help others to do and achieve things that they might not be able to do themselves. And when you get several fighters together working alongside one another to help a larger cause- like that of the MacDonald Training Center- amazing things happen….just like today!

Below is a short clip of what the MacDonald Training Center is all about. If you would like more info about them, or to donate to their cause, please contact them through their web site here.

Goal Time!!

#3 of the 3.5 Tips for Setting Goals in the New Year!

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 6th 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!

#2 Tip for "Goal-Setting Time"!!

It’s almost 2010, are you ready for awaits you? Well, if not, you'll want to read my next goal setting tip. This one I found through my many years of studying the subject of goal-setting, and want to share it with you so that your chances of success next year will increase exponentially. (If you want to know what the #1 tip is, scroll down my Blog, or look to the right hand side-bar and look for “Goal Time.”)

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. By allowing your goals to be so general, it allows the phrase “then anything will do” to become a reality, and that is because your brain works better when given specifics. 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 acctual 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 exercise: look around the room where you are and find anything that is the color blue. Wait a few seconds and try it now with red. It didn’t take you long to find each color 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 which is coming soon.)

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?

Weight Training for Fighters

I, like most people, can get a little tired of something if it’s just the same old same old- unless it presents a challenge for me both physically and mentally. I’ve found my best workouts are done when they test me most and force me to perform at a higher level. In fact, fights that I walked away from with the biggest smiles (win or lose) were the ones that were the toughest for me; the ones where the man came at me trying to take my head off! These fights forced me to stay more focused, move faster, hit harder and basically “up my game” more than the other bouts, but, I don’t fight anymore. So the question now becomes “where do I find that level of challenge to keep me going?”

The answer: intensity and diversity. Since I haven’t fought in several years and have no aspirations to do so again anytime soon, these are the two things about training I’ve found extremely important in keeping my interest and providing me the necessary challenge over the past few years.

Intensity: I don’t think I’m that loud at the gym, but Mary tells me different. “I could hear you grunting and screaming across the floor!” Oops! And just a few days ago, a client watched me train and said, “you sounded like a crazy person in a straight jacket talking to themselves in a padded room.” Oops! Don’t know what to say to that, just trying to do my best.

Diversity: Not only does diversity keep things new, fresh and fun, but it is necessary to keep my muscles guessing. By confusing my body and not allowing it to get used to the workout routine, the weight used or the period of rest given, it responds by coming back stronger and ready for nearly anything.

Here is my workout from Saturday: Each Round was 3 minutes long and only 30 seconds were allowed for rest between rounds. The pace was fast and weights were very light. I wanted to push the pace in order to develop my cardio vascular endurance and muscular endurance as well. At 230 pounds my body needs to pump a lot of blood through my muscles for a very long time, and I want to maximize that as much as possible. This way I can go longer and harder and gain better results faster.

Round 1- Shadow Sparring (130 strikes)
Round 2- Heavy Bag (128 strikes)
Round 3- Push-ups (150)
Round 4- Heavy Bag (151 strikes)
Round 5- Standing Military Press (100lbs for 100 reps)
Round 6- Heavy Bag (168 Strikes)
Round 7- Standing Dumbbell Rows (45lb Dumbbells 90 reps)
Round 8- Heavy Bag (147 Strikes)
Round 9- Rest
Round 10- Heavy Bag (167 Strikes)
Round 11- Push-ups (160)
Round 12- Heavy Bag (136 strikes)
Round 13- Standing Dumbbell Rows (45lb dumbbells for 100 reps)
Round 14- Heavy Bag (120 Strikes)
Round 15- Push-ups (140)
Round 16- Heavy Bag (didn’t count)
Round 17- Standing Military Press (100lb for 80 reps)
Round 19- Heavy Bag (didn’t count)
Round 20- Shadow Sparring
Stretch 5 minutes

Goal Time!!

Are you ready for THAT time of the year again? You know- “Goal Time”. In just a few short weeks millions of people all across America will be making their New Year Resolutions, and again, millions of them will fail to achieve them! Why? Because people simply are not taught a few small yet incredibly power aspects about how to set goals from the start that make the difference on a daily and weekly basis.

If you use these simple steps while making your goals for next year, your chances of success increase exponentially! Here’s the 1st step in making “Goal Time” effortless and also successful:

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?

Weight Training for Fighters

Even though I am way to close to 40 years old for comfort, and even though I have a receding hair line, growing bald spot (a “pate” as Mary enjoys calling it!) and even though my joints still hurt, and my days as a competitive fighter are over, I feel as if I can actually train harder now than when I was in my 20s. The reason? Experience.

Last night I had a great (grueling) back workout and was exhausted by the end. (Which is how I want to feel by the way. No sense in training and feeling as if I just took a ‘brisk walk’ in the park, right?) I could feel my lower lats, upper lats, rhomboids and traps burning at the end, and I had no strength left to hold the weight either! (Thank God for wrist straps!) No way I could have done this workout 20 years ago, and here’s why:

First, I didn’t have the “mind-muscle” connection I do today. As I move the weight, I can literally feel the muscles working through the movement. When I was younger I would just throw the weight around not really hit the target muscles as well as I could have. Second, I wasn’t as quite strong as I am now, my muscles grow and progress at a slower rate than most other people I’ve found. And third is my work ethic. I have developed the skill of really digging down deep and keep pushing myself when I’m tired.

There is a fourth reason of course, and that would be I have the best training partner I could ask for, and that is my girlfriend Mary. Mary is an amateur body builder and knows her why around a gym the way tiger knows her way around the plains of Africa looking for food. She helps me get those extra few reps that add up over time, but most importantly, she is a source of motivation on the days I need it. (Which at 39 I need it.)

Here’s last night’s back workout:

T-Bar Rows
Set 1: 1 plate 30 reps
Set 2: 2 plates 20 reps
Set 3: 3 plates 15 reps
Set 4: 3 plates and 25 pound plate 10
Set 5: 4 plates 8 reps
Set 6: 4 plates 8 reps, 3 plates 10 reps, 2 plate 12 reps, 1+25 plate 15 reps
Set 7: 4 plates 6 reps, 3 plates 8 reps, 2 plates 10 reps, 1+25 plate 10 reps

(The video below is not last night's, but a previous workout.)

Pull-ups
Body weight 4 sets, 10 reps
Dumbbell Rows
Set 1: 70 lb, 12 reps
Set 2: 75 lb, 11 reps
Set 3: 80 lb, 9 reps
Hammer Strength Low Row
Set 1: 2 plates, 17 reps
Set 2: 2+25, 14 reps
Set 3: 3 plates, 12 reps
Barbell Shrugs
3 sets @ 315lb, 20 reps each (I would go heavier, but not secure with previous back issues.)
Dumbbell Shrugs
3 sets @ 125lb each, 30 reps
Hammer Strength High Row
3 sets @ 200lb, 10 reps

Didn’t have the energy for any bag work after that. Just went home and half ½ pound of roast beef on bread with cheese and rice cakes!

Squat!

I have a love/hate relationship with "Leg Day" at the gym. I love giving that extra effort of pushing myself hard, challenging myself to perform at my highest level and make my muscles bigger, stronger and faster- yet I hate not being able to walk properly for a day or two afterwards! But in the end, it's all about the results and the feeling of pride I get from not giving in to rainy weather, or wanting to nap and take the day off. The feelings of pride and physical results I get FAR outweigh any discomfort I go through!

Here was my last leg workout:

warm-up: 5 sets assending sets of leg extentions superset with standing sqauts. I use 30 pounds for 20 reps, 50 pounds for 20 reps, 70 pounds for 20 reps, 90 pounds for 10 reps twice.

Sqauts: I'll do one set with a 25 plate on each side for 30 reps or so.
Then one set with 45 on each side
Set 1: 225 x 15 reps
Set 2: 275 x 10
Set 3: 315 x 4
Set 4: Quad-drop set 315 x 10, drop to 225 x 10 drop to 185 x 10, drop to 135 x 15
Set 5: Triple-drop set 275 x12, drop to 225 x 10 drop to 135 x 12

Jump Squats:
4 sets of 20

Leg Extentions:
Set 1 90 x 20
Set 2 110 x 15
Set 3 130 x 10
Set 4 130 x 9

Hamstring Curls: 2 sets
I don't do alot of of training for hamtrings as I've found it slows my kicking down and my kicking and stretching give my hamstrings LOTS of work.

I then did 12 rounds of both Boxing and Kickboxing on the heavy bag. I've found that after I train legs, my kicks are far more powerful than if I just warm up and 'go'.

I finished with Calves: 5 sets of 25-30 reps with 405.

Weight Training IS Good For Fighters!!

There is a false rumor that has floated around Boxing Gyms and Martial Arts Schools for years, and that is “lifting weights slows you down as a fighter”, I’m here to tell you that it is simply NOT true!! Since 1988 I’ve training people in martial arts, kickboxing, etc. And over the past 17 or so years, I’ve learned, practiced and taught others about weight training and how it can fit into building a better fighter and martial artist. That myth you’ve heard about has come from watching men who strictly lift weights for years make the attempt to Box or Kickbox! Then YES! They are slow as hell!! But even then, with enough time and effort into their training, they’ll loosen up and float like a butterfly and sting like a bee!

Here’s a common shoulder routine I use when lifting weights. I try to use as much free weights as I can because that will normally work my entire body rather than just isolate a body part. (Though I will of course isolate a muscle towards the end of a weight training workout once my body is worn out- like with biceps for example.)

I’ll start with Seated Dumbbell Press superseded with Standing Side Lateral Raises. I warm up with 40 pound dumbbells for presses and 15 pound dumbbells for lateral raises. I work up to doing 3 working sets with 90 pound dumbbells for presses and 40 pound dumbbells for side laterals.

Then I’ll move to Standing Military Presses starting with 135 pounds for 12 reps or so. I’ll move up to 155, then 3 working sets at 185 for 8-6 reps depending.

Next is usually Standing Upright Rows superseded with Front Lateral Raises for 3 working sets. I’ll use 100 pounds or so for the upright rows and about 30 pound dumbbells for the front raises.
To finish it off, Mary and I will hit the seated side lateral machine for 3 working sets of about 12-15 reps to really burn it out.

Here’s an outline of what a typical Shoulder Routine looks like: (This site will not allow me to insert a “table” for some reason! Sorry it looks so odd, but you get the idea.)

Seated Dumbbell Press/
Superset with side lateral raises
Set Weight (press/lateral) Reps
· Set 1 40/15 35/20
· Set 2 65/15 20/18
· Set 3 80/30 15/15
· Set 4 90/35 9/12
· Set 5 90/35 9/12
· Set 6 90/35 7/12
· Set 7 70/30 15/15
Standing Military Press
· Set 1 135 14
· Set 2 155 10
· Set 3 185 8
· Set 4 185 8
· Set 5 185 6
· Set 6 135 10

Here’s the key: immediately after the weights, I will train on the heavy bag for 8 or so rounds. The first round can sometimes be a slow curve as far as getting my speed going because the muscles are pumped with so much blood, but by the end of the round I’m moving just fine. I’ve found for myself, and many other people I’ve trained over the years, that as long as you stay consistent with your cross training, you’ll not slow down at all. I’m 5’11” (on a good day) and weigh 225, but I’ve managed to still move as fast as when I was 20 years old and 185 pounds. (Or so I like to think!)Each round I’ll work on something different. For example, one round I’ll work on just speed, next could be power, next could be just Boxing, next just Kicking, counter striking, etc.- you get the idea.

Suggestion 1: Even if you’re never planning on getting on stage as a body builder, you should still lift weights! The benefits are nearly endless!! If you’re an athlete, then find the right exercises and training schedule/methodology that will help you achieve your goals quicker.

Suggestion 2: Get a partner to train with.

I train with my girlfriend Mary who is an amateur body builder and will begin training for another show every soon. Even though I workouts differ in a few ways, we still hit the same body parts on the same nights and we also are there to help spot and most importantly to encourage and motivate one another!

Suggestion 3: If have any questions on what else I do, or what may help you, please send me an e-mail, or check back from time to time. I’ll be posting more about how I train.

#3.5 of the 3.5 Changes for next year!

3.5 “Get” Reminded: What I mean by “get” reminded is that perhaps you shouldn’t try to go at it alone this year in staying on task and accomplishing your goals, perhaps it may be wise to “get” some help. Here’s what I found (accidentally) that works great for me: my girlfriend Mary knows what all of my goals are and will from time to time simply ask me how they’re coming along. At first I took offense to it because I felt that she didn’t trust me to actually get them done, (and if you’ve been reading this article you understand why!) but she was genuinely interested in helping me. Once I understood what she was doing and how beneficial it really is, I asked her to continue to do that every so often -and it’s been great for me all year. I have someone who knows what’s most important to me and is willing to help. So who do you have that will help remind you of what you’re striving for? Got help?

Here’s how it works: Be sure that you “get” someone you trust and interact with often- a coworker, a good friend, your spouse, etc. and “get” them to remind you of your goals! And conversely, if you are that someone who reminds a good friend of their goals, you’ll be much more likely to stay focused on achieving your own!

#3 of the 3.5 Changes (NOT Goals) for Next Year

After finding out how badly I had let myself down last this year on acheiving my goals, I found 3.5 ways to make some serious improvements. Here is #3, and below that are the first 2. Enjoy!

3. No Squandering Time: Like most people in this economy I have found myself working longer hours with fewer financial results. I get into the gym about 9am and I usually am leaving to meet Mary for our weight training workout at 9pm that night. Don’t be fooled though, there are days here and there, where I have a few extra hours when I am simply waiting for the phone to ring and could be multitasking on other projects. For instance, I could be writing more often to improve my ability to communicate my message. I could get in a few more workouts, make a few more networking calls, learn something new in marketing (like this whole social-media-thingy…), keep my house a little cleaner, etc. What about you? Even if you’re as busy as I am in this new and challenging economy, can you find a few more hours each week to just a little more done? I bet you can!

Here’s how it works: Make a list of 3 or 4 tasks you can do if you have down time. This way, you’ll be able to get just that little extra done towards your goals that will add up by the year’s end and you won’t have squandered any time in 2010!

#2 of the 3.5 Changes (Not Goals) For Next Year

Last year, I made several goals for myself, 32 to be exact. Out of those 32, I only accomplished 21. Some I surpassed, some I came close, some I achieved only to hold onto for a short time and still others I completely dropped the ball on! 21 out of 32 is decent I suppose compared to most other people who never even set goals, but I’m comparing myself to my own potential right now, and I know I can do far better. So I took a long hard look at what really held me back - and it was ME! It was those small and almost unseen bad habits I’ve somehow developed over time that need breaking!

And, if you’re so inclined to read on, please come and join me in making some changes in behavior for 2010. Here #2 of the 3.5 Changes (NOT Goals!) For Next Year that I’ll be making:

2. Double Checking My Goals: One time-tested theory is that the more you check on the goals you’ve set, the more likely you are to achieve them- and I agree with this. However, after years of being kicked and punched in the head repeatedly I have a challenge to actually remember to do certain things, like clean the house, make the bed, empty the garbage - or look at my goals. This past year I had posted my goals inside my closet door and it was a HUGE help for me to stay focused, until they fell off the door and I never replaced the list. Luckily I had another copy of my goals under my lap top at the office which I would look at periodically. The point is that when I looked at my goals often, say once or twice a week, I was much more focused on accomplishing them than if I only looked at them every few months. I believe I could have accomplished more of my goals had I been looking at them almost every day. So this year, don’t just commit to achieving your goals, commit to visually double-checking those goals so that they have top of mind awareness- instead of your favorite TV show. Remember this: when you don’t know what you want, anything will do.

Here’s how it works: List all of your goals by bullet points under a heading of Physical, Financial, Family or whatever areas you’re looking to improve or grow in. Once you have the list, laminate it then place it in spots where you’ll see it everyday.

#1 of the 3.5 Changes I'll be Making in 2010

Last year, I made several goals for myself, 32 to be exact. Out of those I only accomplished 21. Some I surpassed, some I came close, some I achieved only to hold onto for a short time and still others I completely dropped the ball on! But 21 out of 32 is descent I suppose if compared to most other people who never even set goals, but I’m comparing myself to my potential right now, and I know I can do far better. So I looked back at what really held me back - and it was ME! It was those small and almost unseen bad habits I’ve somehow developed over time that need breaking!

And, if you’re so inclined to read on, please come and join me in making some changes in behavior for 2010. Here are my 3.5 Changes (NOT Goals!) For Next Year that I’ll be making:

1. Food: Self Discipline is one area that I can exercise tremendous amounts of energy for almost an eternity…if I want to. (You’re the same way I’m sure.) When it comes to working out and pushing myself beyond normal thresholds, I have great self disciple. When it comes to learning something I am interested in, I can get almost obsessive until I know the subject like the back of my hand. But lately, when it comes to eating food, I can become a human garbage disposer on the weekends!! Over a decade ago, I created a healthy lifestyle which included a certain blueprint for eating food so that I would be able to eat healthy all week long and then a have a day on the weekend, Saturday, where I could eat some junk food like ice cream and pizza. This way the majority of what I eat is fuel for training, but I won’t feel as if I am restricted or starving myself. It worked extremely well for many years, but the past 2 years or so, there are times when Saturday becomes “Fatterday” and Sunday becomes “Funday.”




Well, 2010 is where I turn back the clock to when I first started this lifestyle and get back on track with my food intake. Are you with me?



Here’s how it works: Sunday through Friday, eat 4-6 clean, healthy and energy-based meals. Be sure NOT to skip breakfast and ALWAYS have your after-workout meal too. Then on Saturday, relax and enjoy yourself with some burgers and fries, or a pizza. Then Sunday morning, start fueling up again!


Soon, I'll be posting the other CHANGES FOR 2010!!

I Believe

It has been a year since I blogged and with good reason! I have been VERY busy with my Boxing Gym and making sure it stays afloat during this challenging economic time. I get in at around 9am and leave to meet Mary at another gym to lift weights since she is an amateur body builder.

That said, I believe that I have more to say, more people to reach and more positive tasks to accomplish by helping others. I believe that overcoming all I have in life and finding a way to stay focused and still become successful by using certain tools and strategies I have learned and created, puts me in a place where I can share those tactics with others. And when I do, I believe that their lives will change.

How do I know that my tools and strategies will work? Because they’ve worked for me when I lost my business, when relationships ended, industries failed, and when I’ve lost Real Estate and become financially challenged. AND- they’ve also worked for many other people over the past 15 years.

You’ll see here, more often personal experiences, thoughts and advice.