Lift More

Four Ways to MOVE More at Home to Prepare for the Road

Many of us as business travelers are grounded, literally. It’s been weeks, now months since we’ve traveled due to the current health pandemic.

I’ve heard from many a business traveler who is just buying their time until they can get back to Road Life. But a common thread is sadly very few road warriors are using this time to their advantage to get them ready for Road Life.

This got me thinking and concerned. Are we missing an opportunity here? As I’ve mentioned often, my mentor and friend Jonathan Milligan asks often when things change that are out of our control: “What does this make possible?”

With this question, could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

Let me say that again. My Dad used to say, “Son, if I take the time to say it twice, it better be twice as important to you!”

Could we begin to leverage the here-and-now of home with the sole purpose of preparing us for the road?

This is a different mindset for most road warriors but it’s critically important to make the most of “this time,” ideal or not, in light of “when not if” we’re back on the road.

You and I will be back on the road. It may be an ease-in process and look different than we’re used to, but we will travel again. So, how do we make the most of right now?!

The focus of this episode is the 1st of our physical energy habits: MOVE.

Movement creates energy, and energy is what we need more than anything on the road to do our best work, but also to do our best work when we’re not on the road. Many of us are more exhausted by the battle of always being on a video call, and having everyone else home. It’s more tiring than we realize and energy is the one vital resource we’re lacking right now.

Three words you MUST remember with the energy habit MOVE. Movement Creates Energy!

Four Ways to MOVE More at Home to Prepare for the Road:

MOVEMENT ONE – Stand More

Key Phrase: Think Up On Your Feet Not Down On Your Butt

It’s just SO natural to sit, especially when we’re working in an office or even a home office. We’re going to use the context of working from home and ask, “How can you Stand More within your day?”

Many business travelers work from home when they’re not traveling, but not all. And right now, almost everybody is working from home, including possibly your significant other and kids.

So, you may have a designated work spot or maybe it’s been compromised or crashed by other people in your house for a time.

Stand More is looking for creative ways to add “being a stand-up guy or stand-up girl” into your workday.

Let me offer two suggestions:

Stand-up Desk – there are two main options – a standing desk that is just that, a standing desk. It stays in one place and that’s your only option. Secondly, you could create a stand-up desk with an existing desk or table.

Personally, I have a dining table I bought from IKEA years ago. It’s rectangular in size and a light birch color. When I was moving into the stand-up desk concept, I didn’t want to put a ton of money into something I wasn’t sure I would like or even use long-term, so I noticed the desk I was already using had legs that could be heightened or lowered. Brilliant! I moved it to fit my height at 6 foot and “voila!”, I have a stand-up desk.

But I also have other people in my house who want to use that location so I need to get creative in other places in my house to create a stand-up desk so I get creative using resources around the house to make a temporary stand-up desk. There are a ton of solutions on Amazon from full stand-up desks to stand-up desk converters that raise and lower on an existing desk. Prices mostly range from $100 – $300.

Find what’s best for you and factor in if this is a short-term or long-term solution for you working from home.

Standing Mat – Depending on your floor, standing for hours may be more difficult than you realize and hard on your feet and legs, or for me, my lower back. I found a standing mat that not only provides a cushion for my feet but also allows me to stretch my calves, massage my feet, etc.

The one I use is a CUBEFIT Terramat with the description of an Anti-Fatigue Mat and Standing Desk Mat with Built-in Massage Mounds, Acupuncture Balance Bar, and Power Wedge To Stretch, Support, and Stimulate Your Feet and Legs.

The point is finding something on the floor that encourages standing. For me, $70 was more than worth the investment since I’m working from home anyway when I’m not on the road.
Caution: Ease into becoming a Stand-up Guy or Stand-up Girl. It’s harder on your body than you realize, so ease into it. When I first started, I went “all in” and my back hurt for days. Alternate between sitting and standing at first and work your way from minutes to hours to half-day to a full day.

MOVEMENT TWO – Walk More

Key Phrase: Think Forward Not Just Still

Standing is good, but we also want to move the still motion to forward motion throughout the day.
And nothing is more motivating than a house full of people and noise to stimulate creativity and motivation to walk more!

Let me offer two suggestions:

Take Your Calls on a Walk – Every chance I can “exit stage left” and get outside, especially now that spring in Chicago is officially “a thing” – I’m out. Literally. My Fam knows if the phone rings, Dad will be outside and down the street in mere moments. My neighbors even know that if I’m walking during the day around the community, I’m on a call, so they’ll just wave and smile.

Take a Relational Walk – one of the gifts of this current “Stay at Home Act” is every night after dinner, the Buck Fam goes for a walk (of course the Buck dog, ironically named Bucky, is part of the relational walk). It’s no longer an option. The kids don’t have to go “the entire time” but once everyone is out and getting their “Walk On”, they’re glad they did. My wife loves this time to talk about the challenges of the day, what tomorrow looks like, etc.

Caution: Start small and experiment. I make sure I have my AirPods by my phone so I’m ready to go if I get an impromptu call, but most of the time my calls are at set times, so a minute or two before the call, I’m already outside and starting my walk. I also record my walk on my Apple Watch and BioStrap. I’m surprised how much ground I can cover (literally) in a 30-60 minute call.

MOVEMENT Three – Run More

Key Phrase: Think Get Your Heart Rate Up Often

This is the one that gets ignored the most and gets the most pushback.

Why? People misunderstand Run More and/or they just don’t like to get sweaty.

People claim they aren’t runners or they argue that the last time they ran they were in gym class in high school or were chased. It’s just “not them” anymore.

But we need to change how we look at Run More and the purpose here.

Remember the key phrase: Think Get Your Heart Rate Up Often

On the road, this could be as simple as choosing a higher floor at your hotel and taking the stairs.

But at home, we need to get creative.

Here are a couple of suggestions:

Turn a walk into a jog or a sprint – Now, I don’t suggest doing this during one of your work calls but any other walking time is ideal. My wife and I will do this on our walk after dinner.

The kids are usually on their bikes and love seeing the competition come out with my wife and me.

We’ll kick this gear in and walk until the next tree then sprint until the light pole then jog until the stop sign. You get the point. Remember the goal here is to get your heart rate up and you’ll have instant feedback when you meet this goal.

Try doing burpees – Come again, did you say a burpee? Some of us do burpees all the time – it’s called a belch.

We want an instant return-on-our-investment and there’s no better way than doing a good old fashioned burpee.

Here are two video links for male/female examples of burpees, and worth a couple of minutes to see the proper form and how to maximize a burpee.

Caution: Start slow! If you don’t normally get your heart rate up, you’ll know it quickly. But that’s good! Instant feedback. Or you may just want to run in place with a light jog for 15 seconds then sprint for 15 seconds – this is how I started when it was cold outside. I then increased to 15 seconds of jog and 30 seconds of a sprint. Remember, no matter what the point of Run More is not what you do but that you get your heart rate up often.

MOVEMENT Four – Lift More

Key Phrase: Think Strength Training

This is one I had to re-adjust to big time with always being home. Why? On the road, I leverage the hotel fitness center or local gym, and at home, I leverage my local gym to workout and supplement what I do differently on the road.

But right now, neither are available. No traveling and all local gyms are closed.

So what do you do?

Well, between us girls, the 1st two weeks I used it as an excuse and did… absolutely nothing. Zip. Zilch. Nada.

But once I knew I would be grounded by more than just my wife, I needed to make the best of what I had available to me.

Ironically, my biggest motivator was cleaning out the garage and finding my weight set – a bench with a barbell, pull-down machine, chin-up and dip machine, and leg press.

Here are some suggestions (and note, these are all suggestions I already do in a limited hotel fitness center):

Body Weight – It’s been a while since I’ve done pushups and I didn’t even have to wait until the next morning to feel the fruit of my labor. It’s amazing how much a simple pushup works on your body and you’ll feel body parts and almost muscles you didn’t remember you had.

You can also do leg squats, lunges, tricep dips with a chair. A simple YouTube search can bring up so many options for a home workout with body weight. Look for a style and length that’s of interest to you, then just try it. Get your MOVE on!

Dumbbells – I have dumbbells (along with some free weights) that I’ve pulled out and used most days now. If you have them, or even just a couple of them, find them, dust them off, and start using them. I use a large stability ball and work my chest, shoulders, back, arms, and legs. It’s a surprisingly good workout. If you have them, find them, and use them. If not, the 3rd option can do the trick for you…

Bands – I have resistance bands that I travel with and have chosen to incorporate them into my workout for variety. They’re great to implement, especially after using bodyweight or dumbbells.
The point of the bands is in the name: resistance. I can find the resistance I want and get in a good workout for strength training with the needed tension for my chest, shoulders, arms, back, and legs.

Here are the resistance bands I use.

Two other ideas to implement Run More and Lift More:

TV Workout Programs – I have road warrior friends who found their old P90X DVDs or Insanity DVDs from “back in the day” and are getting back in shape by using these programs. They’re using them as a kickstarter at home to gain some momentum for the road. Mad Kudos to them.

Others are leveraging Beach Body on Demand to find a workout program that is best for them that may either encompass just Run More (think cardio) or just Lift More (think strength training), but many offer both. Here’s a link to Beach Body on Demand in the show notes. Les Mills on Demand is another option and less expensive. Other similar on-demand workout programs are available, but this is just one idea.

Hiring a Virtual Coach – Some of us simply need accountability and someone pushing us. This is where hiring a virtual coach is key. Jeff McMahon, the subject matter expert for MOVE energy habit and on my ERW team, offers virtual coaching. I would highly encourage you to check out his packages.

Caution: No matter what you choose, start slow! If you’ve not done these types of workouts in a while, you’re going to feel it. The idea here is not destroying your body in one day and not being able to work out the rest of the week.

Our goal with MOVE is to prepare your body now for the road. And if you can gain some momentum now by building healthy MOVE energy habits, you’ll be surprised how much easier it is to carry them with you on the road.

Remember the 3 words for the energy MOVE: Movement Creates Energy!

So get your MOVE ON today.

Mastering Posture For More Energy And Better Health on the Road

When we think about posture, most people think about sitting or standing up straight. They do it for about 10 seconds then that thought of good posture leaves as quickly as it comes when someone else mentions posture.

Unless you were in the military, competed in dance or had a strict mom growing up, correct posture is never taught. It is just not natural for people to do it on their own because we live in a flexion dominant society, meaning everything we do is in front of us. There is very little that we do that is behind us. We are flexed forward all day, every day.

Poor posture is an epidemic that no one is talking about but chiropractors. Chiropractors are the only healing profession that place a tremendous amount of importance on posture, because we understand its intimate connection with the spine, brain and the body‘s overall health.

My intention for this article is to give you the big picture of posture and understand the details of it.

I would strongly recommend seeing a chiropractor firstbefore you start to do anything I recommend in this article on your own. You want to make sure it is safe for you and that you don’t have anything serious going on in your spine that would contradict a posture program. Plus, if you haven’t been adjusted recently or never, these exercises can be uncomfortable or even painful. You may need a combination of adjustments and the chiropractor can show you these exercises.

Let’s get started.

If we were to strip away all the flesh, connective tissue and muscles of our body, the ankles, knees, hips, shoulders and occiput would be perfectly level as we stand. But the connective tissue and muscles have the ability to contract. Contraction causes postural distortions and lead to health challenges if not corrected. When it comes to posture, think about balancing your muscle in length and strength not only from side to side but also front to back. This is the key to correcting posture.

I want to break posture into two halves. An upper cross syndrome involves the head, neck, shoulders, chest and mid back. The lower cross syndrome involves the core, low back, pelvis and legs. Being flexion dominant, there are certain muscles that become tight and others that become weak or inhibited.

To correct this, we have to stretch (lengthen) the tight muscles and strengthen the weak or inhibited ones. To correct one’s posture, there has to be a balance between stretching AND strengthening. Some people will only stretch and their muscles don’t have the strength to hold the corrected posture. Likewise, some people will only strengthen and have little flexibility. This is why there has to be a balance and focus on doing both.

Upper cross syndrome involves forward head posture (FHP) and rounded shoulders. Research shows that FHP can lead to up to 30 pounds of abnormal leverage on the spine1, reducing lung capacity by as much as 30% (1), increase heart and blood vascular disease1, can affect blood pressure & heart rate (2), increases airway resistance that can negatively effect asthma (3), increases fatigue and decreases mental state (4) and height loss increases risk of heart attacks (5). Rounded shoulders in combination with FHP leads to a hyperkyphotic thoracic spine or an increase forward curve. Hyperkyphosis can be a predictor of early mortality in older men and women (6).

To correct FHP, stretch the muscles in your neck and strengthen your deep neck flexors and the muscles on the sides of your cervical spine. To correct the rounded shoulders, stretch your chest, upper traps and strengthen the middle-lower traps and serratus anterior muscles (scapula stabilizers).

Here are some interesting facts about low back pain:

● Worldwide, back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities. (7)

● Back pain is one of the most common reasons for missed work. One-half of all working Americans admit to having back pain symptoms each year. (8)

● Back pain accounts for more than 264 million lost work days in one year—that’s two work days for every full-time worker in the country. (9)

● Experts estimate that up to 80% of the population will experience back pain at some time in their lives. (10)

● Back pain is the third most common reason for visits to the doctor’s office, behind skin disorders and osteoarthritis/joint disorders. (11)

● Most people with low back pain recover, however reoccurrence is common and for small percentage of people the condition will become chronic and disabling. (12)

● Worldwide, years lived with disability caused by low back pain have increased by 54% between 1990 and 2015. (12)

A majority of lower back pain can be resolved with chiropractic care and prevented by correcting the lower cross syndrome. The lower cross syndrome involves a weak core and glutes, tight quadriceps, hamstrings, external hip rotators and hip flexors.

These muscular imbalances tilt the pelvis anteriorly and puts more strain on your low back muscles. A weak core and glutes and relying only on your low back muscles is how people “throw” their low back out. Lower cross syndrome can lead to low back pain (13) and chronic low back pain can decrease gray matter in your brain (14).

The key to keeping the low back loose is by stretching your legs. The muscles you want to stretch are quadriceps, hamstrings, hip rotators, hip flexors, groin and calves. The muscles you want to strengthen are your core and glutes.

To put this all together, looking at someone from the side with correct posture, a straight line should pass through your ear, tip of your shoulder, hip and ankle. The pelvis should be tilted under so it is level, abdominals tight, shoulders pulled back and down with the head retracted over the shoulders. Again, this can be painful for people to get into this position, go see a chiropractor first.

Creating the habit of good posture takes a lot of mental awareness and repetition to re-wire your muscle memory in the brain neurologically. Give yourself 3-6 months of really working on it. The more you work on your posture consciously, eventually the more unconscious and easier it becomes once you have re-wired your muscles and brain. Then you will naturally be in the right position without having to think about it.

How correct posture can give you more energy.

Nobel Prize recipient Dr. Roger Sperry says that the spine is the motor that drives the brain. According to his research “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” Only 10% of our brain’s energy goes into thinking, metabolism, immunity, and healing. Sperry demonstrated that 90% of brain energy goes into processing and maintaining the body’s relationship with gravity.

Re-read that last sentence again and think about it.

The human body was designed flawlessly and built for high performance. The habit of poor posture burns more energy and fatigues your muscles faster which can make you more tired, physically and mentally. If you have a desk job and sit at the computer all day, which most of us do in the 21stcentury, you can utilize great posture to your advantage for better energy and mental alertness.

A common remark I hear from my patients when they start getting adjusted regularly is that other people comment to them about how good their posture is. My patients who have desk jobs as their posture improves, they have more energy at the end of the day.

The take home message here is that someone with poor posture will have poor health. There is an intimate connection between the spine and brain that cannot be denied. The spine is the gateway that can make or break your overall health. We are taught from birth about flossing and brushing your teeth twice a day and is good oral hygiene to practice. You wouldn’t go a week or a month without brushing your teeth, would you? What about spinal hygiene?

Some people still have never been to a chiropractor or been adjusted. A healthy habit that healthy people have includes great posture and getting adjusted. Great posture and getting adjusted regularly will support your body well in doing what it was designed to do = express health. And if our spine was on our face, we would take better care of it. Now it is the beginning for you to take this information and implement it. The ball is in your court.

About the Article Author…

Dr. Keith Giaquinto has an abundance of knowledge about the human body, stress, digestion and specializes in enzyme nutrition and chronic unresolved health challenges.

Dr. Keith is a graduate from National University of Health Sciences with a Doctorate of Chiropractic and an Internal Health Specialist Certification from Logan University.

He is a published author, writing articles for national chiropractic and local health magazines. He has helped thousands of people all over North America go from a chronic condition to a near normal or perfect health in a matter of weeks to months.

He loves to connect with business travelers to help them understand how their body works and what they can do to heal themselves.

References:
1.   Cailliet R & Gross L, (1987) Rejuvenation Strategy. New York, Doubleday Co.
2.   Deuchars, J., Edwards, I. (2007). Bad posture could raise your blood pressure.
Journal of Neuroscience 0638-07.
3.   Lopes, E. et al. (2006) Assessment of muscle shortening and static posture in
children with persistent asthma. European Journal of Pediatrics, 166(7) 715-
721.
4. Goldstein, L & Makofsky H. (2005) TMD/Facial Pain and Forward Head Posture.
Pract Pain Manag. Jul/Aug 2005. 5(5) 36-39.
5. Wannamethee, S., Shaper, A., Lennon, L. & Whincup, P. (2006) Height loss in
older men: associations with total mortality and incidence of cardiovascular
disease. Archives of Internal Medicine, 166 (22) 25462552.
6.   Kado, D., Huang, M., Barrett-Connor, E., & Greendale, G. (2005) Hyperkyphotic
Posture and Poor Physical Functional Ability in Older Community-Dwelling Men
and Women: The Rancho Bernardo Study. Journals of Gerontology: Biological
Sciences. 60(5), 633-637.
7.   Hoy D, March L, Brooks P, et al The global burden of low back pain: estimates
from the Global Burden of Disease 2010 study Annals of the Rheumatic
Diseases Published Online First: 24 March 2014. doi: 10.1136/annrheumdis
2013-20442
8.   Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms,
Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1
98.
9.   The Hidden Impact of Musculoskeletal Disorders on Americans, United State
Bone and Joint Initiative, 2018.
10. Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin. 2007;
May;25(2):353-71.
11. Sauver, JL et al. Why patients visit their doctors: Assessing the most prevalent
conditions in a defined American population. Mayo Clinic Proceedings, Volume
88, Issue 1, 56–67.
12. Hartvigsen J et al. Low Back Pain Series: What Low Back Pain Is and Why We
Need to Pay Attention. Lancet, June 2018; Volume 391, Issue 10137; p2356
2367.
13. O’Sullivan et al. (2002) Posture and Low Back Pain Spine 27 12381244.
14. Apkarian, A. et al. (2004) Chronic back pain is associated with decreased
prefrontal and thalamic gray matter density. Journal of Neuroscience 24(46).

018 – How to Workout in a Hotel Room – Interview with Jeff McMahon

Welcome to the show notes for Episode 018 of the Elite Road Warrior Podcast! This week we talk with Jeff McMahon about working out in the hotel room while on the road.

What You Will Learn In This Episode:

2:15 – Jeff McMahon introduction

4:20 – Do you need a fitness center or gym to get a good workout?

5:20 – How long does it take to get in a good workout that gets your heart rate up and/or builds body strength?

6:30 – Breakdown to build up

8:25 – What is in a hotel room that we can leverage to get a good workout?

11:45 – Leg exercises

14:50 – Why exercise in the morning

15:20 – Jump start metabolism!

21:00 – proper way to walk

22:20 – Any post workout suggestions we could do and how long should it take?

24:20 – Stretch post-workout

24:40 – Closing thoughts

27:40 – Episode Wrap Up

28:15 – Road Warrior Recharge

Links and Resources:

Road Warrior Assessment

Elite Road Warrior Book

Jeff McMahon’s Website
More Virtual Training

Three Reasons Why You Must Have a Fitness Goal This Year

Spring is almost here. The weather is starting to break in Chicago and I’m more than ready to get out and get my outside fitness groove back on.

I’m what you call a fitness junkie. I love to talk about it, read it, try new things, and have it as part of my routine.

But there is one thing I had never done before last year.

This one thing did more for me than I ever thought it could do and believe me, I had my doubts.

But one year later, it’s something I will try and do every year for the rest of my life.

What is it? A Fitness Goal.

Now, I’m not talking about a certain number of workouts a week. (although important – do that!)

I’m talking a good old fashioned physical goal to do something you’ve never done before.

[tweetthis]What is a Fitness Goal? It’s a fitness experience that will push you beyond your limits.[/tweetthis]

I’ve always been an athlete. I absolutely love any sport and the competition that naturally comes with it.

But I’ve also played it safe. I know my limits and have never really tried anything new.

Until last year.

I decided to do a Sprint Triathlon. Mind you, this is NOT an Ironman but the 100 level in triathlons. (remedial for the professional triathlete)

But it would push me to do something that didn’t have a ball required in the activity.

The year started off by running my 1st 5K (3.1 miles). I’ve always been allergic to running unless it involved sports or I was running for my life. But it was part of a bigger fitness goal: the sprint triathlon.

My wife had done two the previous two years and I was SO incredibly proud of not only her accomplishment but the level of training she had committed to in order to accomplish this goal.

So, last year I committed to doing this fitness goal knowing it would absolutely push me. And what I found out were these…

1. The Challenge

If you’re anything like me, you need a challenge. You’ve accomplished a lot but possibly hesitant to push yourself to the next level. (especially the older we get – the excuses just get that much more convincing)

For me, the challenge was a sprint triathlon because of the endurance required and the pushing myself beyond what I knew I had ever done before.

I had always done something safe. Something I knew I could not only complete but excel. And THIS was definitely out of my comfort zone. (like out there and take a left)

And exactly why I needed this to be my fitness goal.

I had watched my wife train and knew this would be a great challenge for me.

Some of us just simply need a challenge to go after in our lives right now. Why not push our body with this need for a challenge?

2. The Motivation

Once you accept the challenge, you acquire the the one thing you will need to actually pull it off. Motivation.

For example, once I knew the date of my triathlon, I became VERY motivated to begin my training process to pull off what I just committed myself to doing in a few months.

And I needed motivation because I was NOT a strong swimmer. I had never biked the required distance. And I definitely had not run 3.1 miles simply for the sake of running.

Do you see a motivational pattern?!

And here’s the kicker: they were all one right after each other when I had never completed just one! The Big Mo of motivation HAD to be present in order for me to actually pull off this fitness goal.

And you know what? The more I began to train, the more my motivation kicked in. And it was needed on days the weather was rough or my body was sore.

Another thing about motivation. It was deeper this time because of the challenge I had accepted. I had made it known this is what I was going to do and I did NOT want to go back on my commitment to pull off this fitness goal.

One added bonus that came out of the training. I used my time wisely by choosing not to just listen to music but intentionally planned and chose to listen to audio books while riding and running.

Can you say mobile classroom?

Sometimes my motivation wasn’t physical but knew I could finish an audio book or start another one with today’s training. Gotta love that extra bonus!

Big Mo came in with a huge payoff. I was ready for my race physically and had grown mentally (at no additional charge, of course!)

3. The Reward

For those of you have accepted a challenge, and rode the motivation until the end know exactly what I mean with the reward.

I worked SO hard for my 1st triathlon. That morning I was nervous and just wanted to finish strong.

I struggled through the swimming portion (which was my weakest of the three areas) but lived to tell and made up the time on the bike.

I could actually enjoy the challenge because I was prepared. I remember a couple of moments that were surreal that I would think “I’m actually doing this and going to pull this fitness goal off!”

My last mile was exhilarating. I could hear the crowd as I made my last turn and sprinted with everything I had left in the tank.

Then my moment came of crossing the finish line and seeing my family SO excited for me.

We need these moments. But they never come unless we accept the challenge and feel the motivation.

Do you need that feeling of a personal reward of something you’ve accomplished that pushed you past what you thought you could do? (but knew you should do)

Some Ideas

There are many possible Fitness Goals you could do this year. I hope your mind was working through some ideas as you read this post.

Some of you knew right away because you’ve been putting off the challenge like I did in past years.

But no longer. This is your year. Are you going to run your first race? Or do it again since it’s been so many years and prove to yourself you can still do it?!

Or are you going to improve on previous accomplishments (ie: 10K this year instead of the 5K last year)

Do you need the challenge of a Triathlon or a Spartan Team Obstacle Race?

Chances are something came to mind. Follow that inkling of an idea. Do some research.

In the End….

I HAD to consciously choose to do the following 5 action items:

choose the challenge
put the date on the calendar
train like mad
show up and put up
celebrate

I’m calling you out. If you’re a high performer, you like the challenge to be better for your sake not compared to everyone else.

So, it’s YOUR time. Are you willing to leave your comfort to push yourself this year with a fitness goal? Did this challenge, motivate, and inspire you to do something out of your comfort zone?

I would love to hear about the following three things:

your fitness goal
when is it
when you accomplish it (pictures encouraged)

Let’s make something of this year. Of course I have to repeat and improve on my Sprint Triathlon. Then I’m on to a 10K then half marathon this year. Bring it on, baby!

I want you to have this moment below…

Closing Question:

What is going to be your Fitness Goal this year?