Daily Dose of Coach #232: Think on This - Content or Satisfied?

“Those who are satisfied with their accomplishments tend to remain as little as the things they do.”

We often get the two words, content and satisfied confused. Content is a state of being. It is defined as a “state of peaceful happiness.” Being content is something we achieve by pursuing the best in ourselves in everything we do.

While being content is a state of being, satisfaction is more dynamic. And for those looking to create greatness in their life, satisfaction is something that can almost never be achieved.

Though the two words are different, they exist within each other. We have an innate desire to achieve, improve, and become better at who we are and what we do. The people who achieve the greatest things in life are unable to quench this satisfaction for greatness. They are constantly seeking to improve themselves. This constant pursuit is what makes them content.

Michelangelo, the Italian sculptor, painter, and poet is most known for his painting of the Sistine Chapel in Rome. But one of his biggest sculptures, and often called his best work, is the statue Moses.

A story is told that when he completed the statue some 400 years ago he cried like a baby saying, “Why dost thou not speak!?”  Michelangelo expected this statue of cold white marble to come to life. He was so mad at his perceived failure that he struck the knee of the statue with his chisel.

To this day if you look close enough at the statue you will see a dent in the knee of Moses. Though he had created a masterpiece, he wasn’t satisfied, and he left a mark of frustration to prove it.

People who achieve greatness in their life are never satisfied with where they are or the work they’ve done. Their are only content is the pursuit of reaching their potential in everything they do. They are continually out to improve.

Daily Dose of Coach #231: What is a Workout?

After training, I like always like to think I'm one step closer to achieving a particular goal. I like to think that I've made a conscious choice to become better than I previously was.

I like to build all of my programs around doing the same for others. I like to feel like we "nailed" the workout. Meaning, everything that we did fit within what we are trying to achieve.

A workout is part of a process. It's a particular time and space that changes us. And a workout is exactly what former NFL Coach George Allen states below:

A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better, YOU FEEL BETTER ABOUT YOURSELF .”

"Nailing" a workout checks a lot of boxes, like the ones above. Make your workout count today.

Daily Dose of Coach #230: A Realistic Body Weight Calendar

As you may know or have experienced, general calorie counting doesn't always pan out how it's supposed to when it comes to weight loss.

Most systems estimate eliminating about 500 calories a day from an estimated calorie intake. This will lead to decreasing your calories by 3500 per week equaling to one pound of fat loss per week.

These systems actually tend to undershoot how many calories you are supposed to be eating. When a number like 1200 or 1500 come up for a 150 pound woman to lose weight, that seems reasonable. But is it?

When it comes down to it everyone is different. And metabolism is much more complicated then just calories in vs. calories out. There are many individual factors that determine how this is achieved.

The Body Weight Planner in this link was developed by research done by the NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases) and the NIH (National Institutes of Health). It factors in how your metabolism actually works when dealing with weight loss.

If you're just looking to get started here are a few simple tips:

  1. Eat more protein
  2. Eat a wide variety of fruits, veggies, carbs and healthy fats
  3. Keep you portions small and adjust as your body changes
  4. Do a mixture of resistance, cardiovascular (low and high intensity) and recovery training.
  5. Increase your basic every day activity.
  6. Sleep!
  7. Don't be so hard on yourself. Done right, these things take time.

Daily Dose of Coach #229: Technique - Single Leg Box Squat

I generally do two types of single leg squats. The first is the one above, the single leg box squat, and the second is the off box squat (no pictured).

Neither of these are should be confused with the pistol squat. Nor do I use these as regressions for teaching the pistol squat. Yes, it is pretty cool when someone can actually go down and hit a pistol squat on cue. But, besides being the only person in a room who can do it, I see no real reward for the risks it poses.

The main difference is two things. First is depth of the squat For the most part, I set up a box where the person can hit parallel. For taller people this may be throwing an Airex pad on top of a bench or box. For shorter people, you can use smaller boxes or have them stand on a 45 or 25lb plate. Going below parallel can cause increased rounding of the back and posterior aspects of the medial meniscus to be pinched or compressed in the joint line. There's also no real added benefit of hitting below parallel unless you sit in children's furniture...with one leg (which i actually do sometimes but only with two legs :/).

The second difference is the up leg position. During the single leg box squat, the up leg heel stays slightly off of the ground. The leg can either be straight or slightly bent. In a pistol, the up leg is sticking straight out. This adds increased stress on the hip flexors and could result in back pain. Clients with longer legs are at greater risk. These longer levers create even more stress on the back. Once again, no real added benefit unless you're deep squatting in a puddle and don't want to get the other foot wet.

So when executing the single leg box squat (with body weight only) focus on the following:

  • Set up with your arms out, off leg slightly bent with heel off the floor.
  • Lower yourself to the box in control. No falling or "plopping" on to the box
  • Try to barely touch the box before you return. I tell my clients, "act like there is a tack on the box." (However, if you are new to this exercise you can sit all the way down if you are not strong enough to touch and go).
  • Upon returning to the standing position maintain good posture and push through your heel. You can brace your core to help maintain posture and keep from going into hip flexion as you stand.

Daily Dose of Coach #228: If you can't fly

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." Martin Luther King Jr.

I grew up one generation from dealing with the direct consequences of racism. My father, a Mexican American who grew up in the 50's and 60's experienced it. And his mother's generation much more before.

My grandmother did everything she could to protect her children from racism. So much that she went the assimilation route. She tried to give them every opportunity the white kids had and pushed her kids to do whatever they could to fit in.

Because of this, I believed they missed out on learning the value of embracing their culture. Everything from the language to the traditions, to even the food. Though my grandmother's first language was Spanish, her children adopted English as theirs.

Because of racism and my grandmother believing she had to assimilate her children to protect them, my generation missed out on so many wonderful things that come with passing down culture from one generation to the next.

I remember how this affected me as a child and especially in my college years. I wanted to know who I was and where I came from. So much that I took on Spanish as my minor and enlisted in multiple Mexican-American history and cultural courses. I believed by learning about language, history and culture I could find some of these answers.

Though I never became fluent in Spanish, my journey led me to not just knowledge of my culture, but understanding the difficulties and atrocities all minorities went through, especially African-Americans.

Racism sucks. It's still directly and indirectly affecting people today. Martin Luther King new the answer. He spoke of love, understanding, lifting each other up and walking side by side.

As Dr. King said in his speech to a group of college students at Spelman College in 1960, “Keep moving, for it may well be that the greatest song has not yet been sung, the greatest book has not been written, the highest mountain has not been climbed. This is your challenge! Reach out and grab it… but there is something we can learn from the broken grammar of that mother, that we must keep moving. If you can’t fly, run; if you can’t run, walk; if you can’t walk, crawl; but by all means keep moving.”

Keep it moving forward. Keep spreading the message of love and grab someone's hand whose not strong enough to do it on their own.

Daily Dose of Coach #227: Think on This - Contagious Leadership

"Few things are harder than to put up with than the annoyance of a good example." Mark Twain

In the book, You Win the Locker Room First , former Atlanta Falcons coach, Mike Smith, talked about, All Pro tight-end, Tony Gonzales. Gonzales, who may be the greatest tight end to ever play in the NFL, was a contagious locker room leader. He wasn't vocal, but led by his actions. His leadership began with his daily routine. Before, during, and after practice he was always putting in extra work.

Coach Smith wrote, “He would get to the field about 15 minutes before practice started and work on catching passes. Almost every free minute during practice he would spend working on the skill of catching the ball or refining his footwork coming out of breaks to improve his route running.”

Tony’s actions became contagious. After a few weeks the entire team began working on specific skills during their free time in practice. Quarterbacks and receivers began setting up their own routines to improve ball catching and route running. It even spread to defensive and other position groups.

This type of leadership can change an entire team and organization. One person, who makes the decision to do a little more, can become the difference maker in the overall success of the team. I’ve seen it happen in sports and business. Every great team needs one of these types of leaders. They set the standard for everyone else.

Daily Dose of Coach #226: Secrets of Getting Lean

Here's a great article I'd like to share with all of you. It's by the Poliquin Group called, "9 Secrets of the Effortlessly Lean. "

I bullet pointed the 9 secrets, but when you get a chance, read it. There's a lot of good and simple info on shedding and keeping off body fat.

  • Maintain muscle mass through training and diet. Never do slow cardio to reduce body fat.
  • Avoid "deadline eating" in favor of a sustainable lifestyle change
  • Focus on the food quality rather than then quantity
  • Eat to fight stress. A high protein, low sugar diet will elevate your mood and reduce stress hormones like cortisol that makes your body store fat
  • Know that hormones matter more than calories and use it to your advantage
  • Figure out a way to eat so you enjoy your food instead of obsessing over off-limit food or getting side tracked by the minutiae of your diet
  • Be consistent. Eat the same basic stuff day after day, year after year, instead of continually overhauling your diet and lifestyle
  • Take responsibility for your results
  • Believe and commit

Daily Dose of Coach #225: An Important Nutrition Lesson

I want to share with all of you my ProCoach nutrition lesson from yesterday. It was the difference between difficult-easy and difficult-hard.

Difficult-easy are those things that feel hard, but are familiar. It's most of the things we show up to everyday, do and think we should get a lot of credit for. An example would be going to a job everyday you hate.

Difficult-difficult are things that are really challenging. Those out of our comfort zone type of things. An good nutrition example might be tracking what you eat.

They listed a few ways you'll know the difference:

Difficult-Easy

  • Just annoys you
  • Punches it's card
  • Stuff you do because it's there
  • Grinds you down
  • Keeps you unhappily the same
  • Keeps you in the same worn out rut

Difficult-Difficult

  • Scares you
  • Accomplishes something meaningful
  • Stuff you resist and avoid
  • Builds you up
  • Forces you to grow
  • Puts you on a new road

We can feel accomplished and sometimes satisfied with difficult-easy. Because they require energy, good and responsible intentions. It's easy to justify.

But success in anything is always on the other side of an uphill battle, a difficult road, or difficult-difficult tasks. A good piece of advice I've tried to incorporate is do something hard everyday.

Look again at both lists. At what percentage do you think you live in the top list? The bottom?

Whether it's nutrition or anything else, spending time in the top list will make you frustrated, living in a perpetual ground hog's day, with little or no results, feeling demotivated, and full of excuses.

The bottom list you live with a little more fear. Life will be a little harder, but much more productive. You'll fail. But in that failure you'll grown and improve.

As you go through your day recognize difficult-easy and difficult-hard. One will be something you always do, the other will be a little scary and even exciting. Try to do at least one difficult-difficult thing today.

Daily Dose of Coach #224: Technique - Core Training and Choir

It may be surprising that I was in choir my entire middle school and high school life. I hated it, but it guess my parents wanted me to be "well-rounded."

My teacher, Mr. Klinzman, however did teach me the skill of belly breathing. Everyday we would start the first 5 minutes of class with our hands on our belly doing these, what I thought to be, ridiculous exercises of inhaling through our nose and forcefully exhaling out of our mouth. As we did this the goal was to fill our belly, not our chest. I guess this made us sing better.

This is called diaphragmatic breathing. It's " breathing that is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. Air enters the lungs and the chest rises and the belly expands during this type of breathing."

Of course, as a kid, I thought this was just a stupid exercise I had to do that made no sense. But I started learning more about this technique even when I played basketball. I used it as way to calm my nervous system on the free throw line so I could relax and focus on my shot. I also used it for the same when I competed in Muay Thai kickboxing as a way to recover, relax and even strike.

So how can you use this to improve your core training?

Going through Mike Boyle's Complete Core Training program one of the things he emphasizes most is utilizing this breathing technique to recruit your inner core musculature. He say's he wants his athletes to think about breathing, "below the rib cage."

To do this you simply start on your back (see above) with your legs at 90 degrees on a bench or box and practice the technique of breathing in through your nose for 3 seconds and exhaling for 5. Watch that your belly is only filling up with air and not your chest.

Add this to your core training by inhaling and filling your belly before you start the exercise and exhaling forcefully as you execute the movement.

For example if you are doing a bridge, fill your belly with air at the bottom for 3 seconds and then exhale on the way up . This will improve the recruitment of the deep core musculature and quality of the exercise.

What he found is that instead of "drawing your belly button to your spine" or even using the bracing technique (bracing your core like you're going to be hit in the stomach) breathing correctly did the job of recruiting the deep core muscles to perform the exercises correctly.

Not that you have to exclude the techniques above, but correct breathing improves the quality of your core training and also helps you stay more conscious and engaged in what you are doing.

You can use this technique with almost any core exercise you do. Give it a try.

Daily Dose of Coach #223: Being a Grown Up

"What makes Superman powerful is not that he has power, but that he has the wisdom and maturity to use the power wisely." Christopher Reeve

I have had the great fortune of training and watching many young athletes grow up and mature right before my eyes.

One of the favorite conversations I love having is the maturity talk.

Just last week I had such a talk. And it reminded me of what the great NFL linebacker, Ray Lewis said as he moved into the end of his career: "I have more excitement going to work now because now I appreciate sitting in meetings. I appreciate going to practice. I appreciate how pure the moments really are."

The athlete I spoke with above, reiterated to me about recognizing the little things that make the biggest differences. Where he was once just a talented athlete who probably thought the world owed him, he's now understanding it's the other way around. He said he's going to be the guy that takes care of his body. He's going to do the little things like, go to bed at a decent hour, get up early and be the first one to practice, help his teammates out, study film like a lunatic on every pitcher he's going to face.

He gave me examples of the best players he's observed over time. How they went about their business as professionals. He spoke about the mistakes he has made and how these actions effected how his teammates and coaches perceived him. Instead of it being all about him, he understands what he does influences everything around him, good or bad.

This was the maturity talk. I wait for many years to hear these words. And though what he told me may seem like common sense, it never is to the young and immature mind.

It's learning to appreciate the importance of the little things that mark maturity. It's realizing that there are more people on this earth besides yourself. And it's appreciating all of those details, habits you thought were pointless and the purity of all those special moments in your life.

It's being a grown up.

Daily Dose of Coach #222: Think on This

“The path to success is to take massive, determined action." Tony Robbins

Yesterday, I was speaking with an online client about continuing to make his health a priority. This is no ordinary client. It's a person with health issues who needs exercise as not just a way to make him look and feel better, but for the health and quality of his life.

As we were ending the conversation he said, "I can do it, I just need to decide I'm going to do it."

My response was, "There's no need to decide, you just do it" (minus the expletives I added).

As you can imagine, I hear this a lot. As a matter of fact, I heard this twice yesterday. I'll start tomorrow. As soon as I'm motivated. I need to get in shape first. It's all a bunch of excuses to keep you right in your safe little comfortable place.

I love Grant Cardone's 4 levels of action:

Action 1- Doing Nothing

Doing nothing isn't just saying your are going to do something and then just sitting on your butt and making excuses. Doing nothing is an action. This is when you just hope things happen. You pray, wish and dream and let fate take care of everything.

Action 2- Retreaters

Retreaters take it a step farther than the first group. You make a decision and start taking action, then won't do the difficult things. You take short cuts. You justify everything with excuse. You want it all without a fight.

Action 3- Normal Action

80% of society operates within the first three levels of action. Talking normal action is just doing what everyone else does.You do what you need to do, what's normal, average and common. You live with normal and average results. You underestimate the level of action you must take. And you get exactly what you put into it.

Action 4- Massive Action

The top 20% live by taking massive action on a consistent basis. Massive action is taking a goal, multiplying it by 10, then taking big and focused action steps to reach that goal. Most goals we set require normal action. Massive action requires changing your mindset. It's makes you have to focus and think at another level. And most importantly, requires you to take massive, over the top action on that goal.

There's no need to get ready to do something. You've been ready. Just go do it.

Daily Dose of Coach #221: What the heck is Tabata?

Tabata is a high intensity intensity workout protocol. It gets the name Tabata from the man who did the original study of the aerobic and anaerobic benefits, Dr. Izumi Tabata.

In 1996, Tabata did a study using two groups of amateur male athletes who went through two different exercise programs in 6 weeks. The first group pedaled on a bike ergometer for one hour at a moderate intensity (70% VO2 max), 5 days per week (1800 total minutes). The second group pedaled for 20 seconds with 10 seconds rest for 4 minutes, 7-8 sets, at max effort, 5 days per week (120 total minutes).

He found the second group had considerable improvements in both anaerobic and aerobic fitness measurements. The anaerobic fitness levels increased by 28%.

Mainstream fitness got a hold of this concept and all of a sudden Tabata became the new thing to improve anaerobic capacity and burn fat. Everything became a Tabata from doing hang cleans to jumping rope.

I'm not going to lie, I've tried Tabata in many things (including both of the exercises I mentioned above). But as my friend Mike Boyle says, most of these choices for exercises are "fake Tabata."

What most people fail to implement is the max effort part. I've seen plenty of people get really tired doing Tabata workouts at a moderate effort. But why wouldn't you? It's negative work to rest ratio. Try seeing how many push ups you can do in each set of the 8 for 20 seconds with 10 seconds rest at any intensity.

There are a few things to consider if you want to get anything out of Tabata workouts besides just getting tired.

1. It's max effort: That means ball out. That means this should be the worst 4 minutes of your life. Where a nice jogging session is about 70% of your VO2 max. A max effort Tabata session is more like 170% of your VO2 max. This also means max effort for 20 seconds, not just 5 or 10 and then coast through the rest.

2. There are only a few good exercises for Tabata: The first is the bike. The Assault bike is preferable. Others are rowing, sprints, hill sprints, and sled pushes.

3. Don't start your new years off with these. Maybe you haven't worked out in a while and you've seen or read how effective these are. You like the fact that you only have to workout for 4 minutes a day. If you are going to do these correctly, I recommend you have a solid base of fitness first. Most people don't want to jump into something on their first day that is called the "worst 4 minutes of your life."

Daily Dose of Coach #220: Eating to Almost Full

Yesterday, one of my pro athletes asked me what I thought about delivered, portion-controlled, generally healthy, pre-packaged meals.

I said, I thought most of them did a good job and made things a lot easier rather having to make every meal. What the discussion led to was overeating.

This particular athlete has no problem with cooking and cooking healthy. But, as him and I discussed, when you cook for yourself and your family there's generally a lot more food than just the portions you need. This leads to seconds, thirds and as he told me, "I even had last night's risotto for breakfast this morning."

The point is to understand portion control. One of the lessons I'm going through right now in my ProCoach nutrition coaching is eating to 80% full. This simply means developing the habit of eating just a little less than normal.

When you have a plate full of food in front of you, start getting in the habit eating slowly and only eating until you're 80% full. This will save you from gouging it down and running to the kitchen for seconds.

The lesson says by developing this habit you'll learn what portion sizes work for you and what it feels like to be physically hungry, satisfied and/or full.

Give it a try at your next meal. Take your time and eat slow. Try to notice when you are 80% full. It's not about an exact number, it's just about eating less than you normally would.

Daily Dose of Coach #219: Consistency

"Consistency kicks the s#$% out of intensity." Perry Nickelston

I've been on a kick since last week writing about this kind of stuff. I think it's a way to offset all the resolution nonsense.

Consistency is the key.

It's a daily focus. You focus on one workout and one meal at a time. The goal should be for everything to become habitual. You go to the gym first thing in the morning. You walk around your neighborhood after dinner. You eat a healthy shake for breakfast everyday (or just eat breakfast!).

The land of instant results blinds the truth. We want to somehow win the fitness lottery and have all of our fat disappear replaced with muscles and a flat stomach. But while you're doing this, don't eat carbs and drink two of these nasty protein shakes every day...

Extreme is unsustainable. It lives in the moment. Consistency is a different approach. It is a thought process in mastery, it has no time restraint.

Improving your body aesthetically and to perform well takes time and consistency. It requires what all good things come with, hard work.

Andre Agassi's father made him hit 2500 balls per day. He said anyone who hit this many balls per day would hit one million per year. Bruce Lee said, "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." And of course, Aristotle said, "We are what we repeatedly do, Excellence then, is not an act, but a habit."

Showing up to the gym two times a week and eating a smoothie every now and then isn't going to cut it. Going balls out in a CrossFit program for a month and switching to a Paleo diet probably isn't going to last.

Consistency is key.

Find what you can consistently do almost everyday. Take small and progressive steps. Build a foundation. Become a master of your body. Do this over and over and over. Sustained results will eventually happen.

Daily Dose of Coach #218: Happy New Year!

I remember at the end of 2011, I was ecstatic. I just wanted it to be over. I believe I posted on Facebook, "Dear 2011, thank you for keeping the kitchen sink."

It was a difficult year to say the least. Fast forward to the end of 2017 and a lot of things have happened, good, bad and in between. But all of them perfectly placing me where I am today.

What I've learned from year to year is nothing is final except giving up and death. If this year was difficult, keep your head up and keep pressing forward. I believe we were all made for greatness. It's the struggles that get us there. Recognize them as just that and be willing to fight through them.

It's unfair to say that, "this is the year" for you. You don't know that. But what you can do is commit yourself to giving your best effort. You'll have to do some not so fun things like, be vulnerable, forgive, be scared to death, ask for help, experience pain, not feel sorry for yourself and stop making excuses.

Embrace and enjoy the process. More than all the blessing in the world I wish for you all the strength.

Happy New Year!

Daily Dose of Coach #217: Think on This - The Extra Mile

"There are no traffic jams along the extra mile." Rodger Staubach

A few days ago I listened to this on the audio book, "The Experience, 5 Principles of Disney Service and Relationship Excellence" and wanted to share it with you. It's the origin of the extra mile principle.

"Two thousand years ago, Rome had conquered the known world. One of those territories was Judea (Israel). The Romans had a law that any Roman soldier could order any Jewish boy to carry his backpack for one mile. The backpacks often weighed 60 or 70 pounds. The Jewish boys weighed somewhere around the same. If the Jewish boy refused, it could be immediate grounds for death.

The Rabbi's of the land, got together and sent out a message to all the Jewish boys, it was a law. The law was the Jewish boys must carry the backpack for one mile, but at the end of that mile he should politely ask, 'could I carry this an extra mile for you.'

The Roman soldier was in control the first mile because he had the power and the authority. But, who was in control the second mile? The Jewish boy, because he chose, of his own free will, to go the extra mile."

The extra mile is simply going one step further. This gives you control of the enrichment that surrounds your life. It applies to all things. It's an attitude of excellence. It's looking for the smallest ways to improve the world around you. It's recognizing opportunities to help and serve others.

As the quote says above, the extra mile is never crowded. There's not much competition there. Most people aren't willing to sacrifice or do more than they have to do. Like the Jewish boys, every time you find yourself at the end of a mile, every time you think you've done enough, pick up that metaphorical backpack and say, "I'm carrying this one more mile."

Daily Dose of Coach #216: Tip #3 on Goal Setting

Tip #3 is a little more of a commitment than the first two. But, I've found it to be the most important act in making goals a reality. I was first told about this ritual from a very successful client of mine, Paul Holland, who was a 36 year old multi-millionaire. I was 23 and looking for any advice he could give me on his early success. He advice was keep a notepad on your nightstand and write your goals out every night.

Seemed simple, so I did it here and there but never really committed to it. But over the years, I started to hear the same tactic done by many successful people I met and read about. I learned the purpose was to engage the subconscious mind.

Successful people think about success all the time. They consciously feed their mind with positive thoughts of the future. These dominant thoughts train their subconscious to recognize what is most important. This engages their mind further in creative problem solving to achieve their goals.

When you write down your goals daily, they start to become a part of your actions. You'll recognize more opportunities. And more importantly, you'll stay clear.

So here's how it works.

Get or find a notebook

Write down the 10 major goals you want to accomplish.

Write out each goal in the present tense.

Do this before you go to sleep or first thing in the morning.

Commit to 30 days.

Try not to look at what you wrote the day before, just write what is on your mind.

Eventually you'll be writing the same goals that are most important to you.

Daily Dose of Coach #215: Tip #2 on Goal Setting

Yesterday, I did tip #1 for goal setting, make time .

Today, #2. I think a problem most people have with goal setting is they don't ask themselves the right questions. Or sometimes, they don't ask questions at all. Goals end up looking more like your kids Christmas list to Santa, rather than actual specific and relevant goals that spark inspiration and commitment.

I've found these questions to be helpful when writing down goals. They help to clarify what you really want to accomplish:

-What are my 3 most important personal growth goals right now?

-What are my 3 most important financial goals right now?

-What are my 3 most important goals in business right now?

-What are my 3 most important goals in my health and fitness right now?

-What are my 3 most important goals in my family and relationships right now?

-What are my 3 biggest worries right now?

-Now, What are my 3 most important goals in my life right now? (based on what you answered above)?

Only give yourself thirty seconds to a minute to answer each of the questions. You do this so do you don't overthink. Just ask yourself the question and write down the first things that come to mind. The final question will be much clearer after answering the first six.

Tomorrow I'll give you tip #3.

Daily Dose of Coach #214: Tip #1 on Goal Setting

This is one of my favorite times of the year. The crazy rush of the holiday season is over. And hopefully you'll have some time this week to reflect on 2017 and prepare, on paper, for 2018.

Goal setting is one of the most important things you'll ever do. Not just the act of writing them, but committing to the process of working on them daily. That's why tip #1 is so important, make time .

If you are really going to make progress, your goals have to be specific, meaningful and important to you. It's not just the act of saying I want lose weight or make more money, it's the "why" and emotion behind it. This is what inspires the only thing that will get your goals accomplished; daily discipline.

Years ago I specifically remember reading this about goal setting that changed my life. It was, "only 3% of people have clear, specific, written goals and plans that they work on each day. The other 97% have hopes, dreams, wishes, and fantasies, but not goals. And the great tragedy is that they don't know the difference."

It was one of those, ah ha moments for me. I started to make time to think about what I wanted to accomplish in 10 years, 5 years, and following year. I wrote each goal down in a regular note book and then later went to my favorite recording tool, the Moleskin journal . Besides my personal growth plan, no other idea I've committed to has been more valuable to my progress.

To achieve goals, you have to make time to set them. Block off some time this week to sit by yourself. Find a quite place where you can focus and think about what you want to accomplish in the next 10 years, 5 years and the following year. Make these goals as specific as you can. Emotionalize them, ask why do they mean so much to you, and write them all down.

Tomorrow I'll give you tip #2.

Daily Dose of Coach #213: Think on This - MJ's Advice to Parents

Let them just enjoy the game. What they have to learn more about, at the young ages, is their love for the game. And once they develop that, the mental part is easy. I didn’t really get instruction until I was a junior in high school. At first, I just loved the game and I let my skills develop. So I believe in learning late. Playing early, but learning late.”

-Michael Jordan when asked, "What advice would you give to my kid?"-

A small minority of children will find this love of their sport early. The majority end up finding their love and passion in something else. Instead of offering opportunities to be really good and competitive at something they don’t care too much about, it’s more important to give them every opportunity just to find that thing they can fall in love with.

Love grows the seeds of passion, discipline and competitiveness. This love is also the fuel that helps overcome all the obstacles that will come their way.  Without love, any success is short lived. Without passion, victories aren't as fulfilling, losses don't hurt as much and indifference leads to average. And as the saying goes, "It's not opposition but indifference which separates man."