Gym Blog

Goal Planning & Finding Motivation

Goal Planning & Finding Motivation

Over the past few weeks we’ve discussed a proven method for planning and setting goals. This same method was the topic of our most recent goal setting seminar that happened at the beginning of January. We would like to build of these seminars each time we do them so if you missed the first one you can read all these posts and catch up on what was discussed and be fully prepared for the next seminar. Check out the links below to catch up on the past posts!

  1. Goal Setting: Tell Your Excuses to F*CK off!
  2. Step 1: Planning
  3. Step 2: Congruence & Consequences
  4. Step 3: Develop Your Plan of Action

Today we are going to touch on a final thought in relation to above 4 posts, motivation. Motivation can be a funny thing. It can also be a very dangerous thing, especially if you try to rely on it all the time. Fact: motivation will only get you so far. You have to create habits that keep you going especially on the days that motivation is at a low. I discussed this topic in a personal blog post, “Habits Are Greater Than Motivation” if you’d like to dive in a little deeper on that subject. Despite that, it’s still good to lay out some motivators to remind you of why you started this journey in the first place, whatever that journey may be. Here’s a few ways to find some motivation while developing your goals:

  • Act Small but Think Big
    • Thinking big about your goal helps you see the big picture. It encourages you to build a vision and become a possibility thinker. This can be incredibly motivating and inspiring. However, if big thinking isn’t coupled together with small action steps, then it can quickly turn into an unrealistic dream that never comes to fruition. The take home point: Create small steps to reach your HUGE dream!
  • Make Goals Fun and Challenging
    • You must make the process of pursuing your goals an enjoyable experience. And joy comes through challenge. You must learn to love the process of attaining the goal instead of constantly looking at the end range.
  • Focus Only on Critical Activities
    • Irrelevant tasks and activities can often sidetrack us. In turn, we get distracted we lose focus and progress will begin to stagnate. As a result, we no longer make forward progress, and that is when our motivation levels dissipate.
  • Find Your Inspiration
    • This is a big one of the ones listed. We need motivation to keep us focused in the present moment, and inspiration to keep us focused over the long-run. To find your inspiration create a vision board or mind map poster that showcases your goal using key visuals and words. Vision boards may be hokey, but its proven that constantly reminding yourself of your goal daily through visual reinforcement makes things happen.
  • Generate a Sense of Urgency
    • When you set a more stringent timeframe for accomplishing a particular task, you are at that moment challenging yourself to think differently. You begin to think outside the box, and subsequently, you find a way to accomplish that task within that timeframe.
  • Find an Accountability Partner
    • Going through anything alone is ALWAYS daunting. It helps to have someone to share the load with and be able to complain to that will “get it”, but also be around to celebrate the small wins that happen on your way to the end range.

There’s so many ways to create or find motivation to keep going when thinking about achieving your goals. I would recommend thinking about all the possibilities when creating a goal, but also think about what has worked or not worked for you in the past when developing them. This will help to keep it simple and assure you’re not walking down the same path of failure as before.

Be on the lookout for our next seminar where we will utilize what has been discussed here and talk about visualization, creating small actionable tasks, and finally go thru the actual process of creating a goal in detail.

Gym Blog

Thursday Thought: Goal Planning, Step 3

Goal Setting: Develop a plan of action

Step 3: Draw up a blueprint and develop a plan of action

Your plan of action does not necessarily need to be detailed. It just needs to give you some direction. Use it as a guideline to help you get started along the journey toward your goal.

Sooner or later you will likely face roadblocks whether you prepared for them or not. It’s better to be prepared somewhat in advance than to have to figure things out on the spot. Having to figure something out on the spot may lend to a disruption in the goal achieving process.

An issue with goal planning and setting is people usually don’t take the time to reflect on what could potentially go wrong. They don’t account for Murphy’s Law.

Murphy’s Law: Anything that can go wrong, will go wrong.

Subsequently, when something “goes wrong” they are ill-prepared to deal with the situation. Unfortunately, we can’t predict everything that can happen, but putting some effort into the possibilities will go a long way and help you stay on the path. Let’s equate this to a roadblock when you’re on a road trip. You don’t simply turn around and go home right? You make a correction in the path that’s leading you to point B. The same application is true for goals. When you hit a roadblock, it’s time to make an adjustment, not give up.

Similar to the things associated with Murphy’s Law are negative thoughts, or our limiting beliefs. Your limiting beliefs will hinder your progress. You must plan in advance how you will deal with your negative thoughts. Sound familiar? The dark voice inside our heads is realistically one of the biggest hindrances to our goals every single day.

Lastly we must think of the other obstacles such as people, events, and circumstances that don’t play to your favor and always “seem to come up”. These are things that you may or may not be able to control, however, what you can control are your responses to these situations. It’s these responses that will dictate your next steps moving forward, or your ability to keep moving moving forward.

Given all this, take time to ask yourself the following questions:

 

  • What potential obstacles/roadblocks could stand in my way?
  • What are my routine negative thoughts and do they affect my plan of action?
  • How could these things delay or hinder my progress?
  • What must I do to successfully work through them?
    • All this combined is your Blueprint

 

 

Every obstacle you face is nothing more but a problem that you can work through with the right resources and the mental resourcefulness to pull it off.

You can be an incredibly resourceful person, however, if your environment does not support your goal then you will subsequently struggle to make progress. Your environment must support all the work you do in the pursuit of your goal (do you recall the congruence discussion??). If friction exists your progress will be affected. It’s at this point that you may need to make some modifications to your environment to optimize your actions and results. With this in mind, take the time to leverage your environment as best as you can so that it helps support what you are trying to accomplish. Simply put, change the things that will get in your way.

After writing out all the things that are related to your goal, things can get kind of jumbled. The notes are there, but it’s necessary to make some sense of them. It’s time to put it all into action.

Where many people go wrong is that they create this magnificent and detailed plan of action utilizing every aspect of the blueprint. When it comes to the implementation of their plan they soon get bogged down in the details and end up giving up on their goal prematurely. It’s necessary to keep things simple and refer to your blueprint as needed. Did a roadblock come up that you have detailed plans on how to overcome? Good, refer to the detailed blueprint.

Laying out your plans in simple easy to read steps and creating small milestones along the way will help to keep things interesting. Utilize your blueprint when things like obstacles and negative thoughts pop up, so you can recall how to overcome them.

We will close this discussion next week with a few thoughts on putting everything into action. Keep your eyes peeled for the announcement on the second seminar happening in February. If you have any questions of goal setting please feel free to reach out to brandon@grapevinecrossfit.com.

 

Gym Blog

Friday Fire: Maggie Haley

Friday Fire: Maggie Haley

???Friday Fire???

If you haven’t had the chance to meet Maggie McCarthy Haley then you’re missing out. Her and Allen Haley have been such a great addition to the gym. Maggie, it’s been such a pleasure having you around! Here’s her CrossFit story:

I am so grateful for Grapevine CrossFit. Thank you for providing such an awesome opportunity for me/Allen to improve our health while creating wonderful friendships.

As a young girl, I was 5 foot 8, rail thin, and told that I would be no good at running. That translated to me being no good at sports. I was/am an avid swimmer, but never attempted any other form of exercise until I met Allen in 1996. I started running here and there, and the next thing you know, I completed a few 1/2 marathons. I started working out with a trainer, but never felt inspired, or that I was doing anything right.

2 years ago, I was diagnosed with breast cancer. The following year was brutal on my body–the radiation caused swelling (lymphedema), weight gain, and pain everywhere. I was at wit’s end. I read about “New You” last November at Prime–I had no idea it was actually CrossFit. It just sounded perfect for me–50 years of age and older (I was 51), improving my life through diet and exercise. While I stuck with it for 12 weeks, I still didn’t feel the benefits. (There was no “diet” info, either)

Allen asked me to join him at CrossFit–I was scared to death! I couldn’t even do a proper push up–the thought of doing a burpee terrified me. However, Allen was persistent, and I started fundamentals last March with Jordan. I have been going to class 2-4 times/week since.

When I started, I just wanted to feel better. The pain and swelling I had caused me to become inactive, to the point where I could not get myself out of the bathtub without help. I couldn’t even take my shirt off over my head.

Now, almost 10 months later, I have accomplished so much! I can do proper pushups, burpees, and box jumps! I can’t remember the last time I felt this good, both physically and mentally. The bonus I have found with Grapevine CrossFit is this–the community. What a wonderful group of people! It means so much to go to class, knowing that you have support and understanding from virtually everyone. I didn’t know I was missing out.

I could truly go anywhere to workout/get healthy–however, I could never find the family I have found at Grapevine CrossFit. Thank you so much for including me.

Gratefully,

Maggie Haley

Gym Blog

Goal Setting: Congruence & Consequences

Goal Setting: Congruence & Consequences

Step 2: Find Congruence & Discern Consequences

con·gru·ence: /kənˈɡro͞oəns/ – noun – agreement or harmony; compatibility.

If congruence doesn’t exist between your goal/s, then no matter how badly you may want to have this goal in your life it will always elude you. Addressing the imbalance in advance, meaning before the goal is set and put in action, will ensure that the goal in question is actually the right fit for you.

There’s a saying that fits this step perfectly: “You can’t fit a round peg into a square hole.”

So what does it mean to find congruence? There are 2 ways. the first is between you and the goal and the second is across goals.

Here are a few questions you can ask yourself to find the congruence both in your life and across goal other goals with the goal you are trying to execute.

  • Is this goal aligned with my core values?
  • Do I genuinely believe I can achieve this goal?
  • Does this goal support my current lifestyle?
  • Do any conflict potentially exist here?
  • Will I potentially need to adjust my priorities to make room for this goal?
  • Is this goal in conflict with other goals I am currently working toward?
  • How could these potential conflicts hinder my progress?
  • Does this goal support the person I seek to become?

Unless your core values, beliefs, lifestyle, self-ideal, priorities, and other goals are aligned with this goal, then you really have no shot at achieving it. If your current lifestyle and priorities are not aligned with your goal, then you will simply not make the time to pursue it. There will just be too many other things to do, or too many other commitments and responsibilities that will get in your way. If there is no alignment here, then you will simply not make the time or take the necessary action steps to bring this goal to fruition. You either need to align these areas with your goal, or you need to change your goal so that it aligns with these areas.

The same is true if you have other conflicting goals. If different life, career, relationship, and health goals are not aligned with this new goal, then there will be conflicts. Do you see the recurring theme here? When there are conflicting goals at play, you will struggle with prioritization and eventually something will need to go. Simply put, you’ll need to sacrifice something (one of your goals) to achieve another goal.

This part of the goal setting format is all about opportunity cost. Are you willing to give something up in your life to reach a goal? Are you willing to forgo one goal in favor of another? Are you willing to adjust a goal to help or be congruent with other goals? You can focus on one area or on another area or find some congruence! Focusing on both goals or multiple goals without congruence might only lead you astray to the point where nothing can get accomplished to a satisfactory level.

This leads us in to the second half of step 2 which is contemplating the consequences of a creating a goal.

Every goal you set comes with a set of consequences. These consequences can either be positive or negative for both you or other people around you. Consider these questions to help determine consequences that may happen due to your goals:

 

  • Who will potentially be affected by this goal?
  • How will these people be affected by this goal?
  • What sacrifices may I need to make to pursue this goal?
  • In what areas of my life will I need to sacrifice?
  • Am I willing to make these sacrifices? Why? Why not?

 

 

Typically, when we set goals, we are buzzing with excitement. However, this excitement quickly fizzles out when we realize just how much we need to sacrifice to achieve this goal. A real world example of this would be at the start of the New Year. If you’ve ever walked into a big box gym (LA Fitness, Lifetime, etc.) at the beginning of the year it’s generally packed with people that have created a new goal of losing weight and getting in shape…again. Come February this number has gone down by half or more, and by March it’s back to its normal equilibrium of gym goers.  It takes a lot of work to get in shape and stay in shape and these people soon give up on their goal because the effort involved is far more than they expected. They weren’t willing to accept the consequences needed to achieve the goal of losing weight and becoming fit. 

I hope you are beginning to realize that there is a lot that goes into creating quantifiable, tangible goals. It’s really not as simple as just saying you’re going to do something, especially if it’s BIG.

Next week we will discuss a measuring unit that we can apply to congruence and consequences so that we know for a fact we are ready to tackle these things!

Gym Blog

Goal Setting: Planning

Goal Setting: Planning

After discussing the excuses that tend to hold us back, we moved on to planning which is the first step in creating ANY goal.

Step 1: Define What You Want

Your first step is to get very clear about what it is you would like to achieve.
The goal you set is, of course, only limited by your imagination. You could, for instance, set goals for your career, for your relationships, for your finances, for contribution, and even for self-growth. The goal itself doesn’t really matter. What matters is that while setting these goals you are able to answer the following three questions:

  • What specifically do I want?
  • Why specifically do I want this?
  • When specifically do I want this?

Not following this initial guideline is the first of many reasons why the vast majority of people don’t consistently achieve their goals. You’ll also need to describe the reasons why you want this specific goal. Without these reasons, there will be no motivation to pursue this goal in the first place. Lastly, you need to set a definite date for the accomplishment of this goal. Having a time frame helps build urgency. Without a sense of urgency, you just won’t make enough time for this goal in your schedule. Note that this can be anywhere from a few days to years depending on the scope of the goal that you’ve laid out.

Within this step, we can use the “S.M.A.R.T.” system of goal setting to help us define what it is we really want to achieve.

  • S: Your goals must be SPECIFIC. They must outline precisely what it is that you would like to achieve. The more detail, the better. Specifically, focus on what you want and not on how you will accomplish these things.
  • M: Your goals must be MEASURABLE. Spend some time developing a process that you will use to measure your progress as you work toward your goals. How will you know you are making progress?
  • A: Your goals must be ATTAINABLE. This effectively means that you must wholeheartedly believe that you can achieve your goals.
  • R: Your goals must be REALISTIC. Your goals are realistic when you have the time, money, resources, and skills needed to achieve the goal. If you lack in any of these areas, then you need to get to work or set a different objective.
  • T: Your goals must be TIMED. You must set a deadline for the achievement of your goal. Without clear deadlines, you will likely succumb to procrastination and instant gratification.

Once you’ve defined what your goal is using the S.M.A.R.T. method it’s time to move on to Step 2: Finding Congruence. Nest week we will get into what this means and how it relates to real world goal setting.

Homework: Sit down and write out a list of goals that you have for this year. After that, pick one of them and define what it is you’re really trying to accomplish with that goal. Use the S.M.A.R.T. method to lay out how you’re going to tackle that goal in a time frame that is suitable for you.

Gym Blog

Friday Fire: Katie Willis

Friday Fire: Katie Willis

Check Katie Willis out! A regular at the 6am class, we hear that she’s quite the inspiration to a group of people. Word on the street is that she’s become quite the runner in the 5k and 10k department as well!

Not only is Katie an avid Grapevine CrossFitter, she’s quite the business woman. She was recently recognized as the “Leader Under 40” at this year’s International CenterBuild conference.

This competitive submission acknowledges the next generation of influential thought leaders in design, retail, construction, and development throughout the industry. Previous recipients are widely recognized as a diverse, impactful, and aggressive network of innovators.

The final evaluation of the yearlong nomination and selection process included a video crew shadowing Katie for a “day in the life”. Katie choose to start her “day in the life” video, much like she starts most days, at Grapevine CrossFit.

Katie says:

“CrossFit in the mornings is my coffee, it jumpstarts my day by providing me not only a burst of energy but a sense of accomplishment so I am confident that I can move anything, literally and figuratively, that gets in my way”.

“I especially appreciate the coaching staff at GVCF, they always have a helpful tip for incremental improvement, so I can continue to get better and better.”

Check out the highlight video for more on Katie’s achievements and the impact of CrossFit in her worklife.

Keep it up Katie! You continually inspire people everyday for all your accomplishments both in and out of the gym!

Gym Blog

Goal Setting: Tell your excuses to f**k off!

Goal Setting: Tell your excuses to f**k off!

We had a very successful goal setting seminar go down this past weekend and I thought it was awesome. The amount of participation and involvement makes us want it to be more than just a quarterly thing. To set the pace from this meeting and get the year going, I thought it would be fun to share a bit from it. It’s too much to share all at once, so it’ll be over a couple of weeks. This is all in hopes to make you a better planner and creator of your goal system, or even get you to think about new ways to set goals. If you pay attention and take notes over the next couple of weeks, you’ll be all caught up for the next seminar!

Our starting point of the seminar really began after asking why goals were important. We established that part of the biggest reasons that goals don’t get accomplished are due to self sabotage in the form of excuses. I listed out some of the most often heard excuses from our end to get the point across. Of those, I’ll list out the top 5 with my response.

1. I just don’t know how to do it.
False. With the way the world is today and freedom of information, there is literally no way you can’t learn something over time. (with respect to certain things that take years of schooling like Doctors…) Chances are you are scared of what people will think, or you’re looking at the end and how long it will take to get there instead of taking it one day at a time.

2. I just don’t have enough time.
False. You WILL make time for anything in your life that you feel is important. Make your goal of the highest importance and you’ll find the time.

3. I’m just not ready yet.
False. There’s no better time than the present. If you continue to tell yourself you’re not ready, you won’t ever start.

4. It’s just too difficult.
False. If only person has ever done something that you feel is too difficult, then it’s clearly possible to do it. Refer to the points made in ‘1’.

5. It just isn’t the right time.
False. Similar to number 3, if now is not the best time, when will it ever be. The best time to do something is often when you think it’s the worst because you may need that big of a change.

The list of excuses go on and on. It’s our way of trying to keep things simple in our lives. It’s our way of staying comfortable.

I posed a question to the group after this: “If you have ever done ANYTHING worth doing, was it easy?” Think about all the big accomplishments in your life and what it took to get there. Now apply that to any goal that you have whether it’s big or small and know that there WILL be struggle to get to the end. Stop making excuses to yourself and stop sabotaging your goals through negative self talk. This is the first step. End the negative thoughts, embrace the positive thoughts.

Next week will get into the first phase of planning which is actually creating the goal and the beginning steps of execution.

Gym Blog

Nutrition Tip Tuesday: Micronutrients

Nutrition Tip Tuesday: Micronutrients

Last weeks Facebook Live nutrition talk was on micronutrients. We feel this is a very often looked over part of any nutrition plan. In this episode, we talked about the importance of micronutrients, what they were, and how to implement more into your diet. Be sure to join us every Tuesday around 9:30am for a live nutrition talk. We post the actual time a day before on both Facebook & Instagram so be on the lookout for that too!