Archive for the ‘One-on-One Training’ Category

Jan 7 WOD^

8 Rounds of 20 sec work 10 sec rest

Air Squat

Push-Up

Sit-Ups

DB Rows

Jan 5 WOD^

High Knees-20 sec

15 Reverse crunches (knees to chest)

15 jump squats

10 Bridge to Push-Up (start in plank position then up on both hands)

5 Rounds for time

With less than a week to go in 2011 its a great time to look back at the goals that we set out for ourselves over the past year. It’s a time that we should celebrate the ones we accomplished and evaluate what happened with the ones we didn’t. Don’t beat yourself up if you didn’t accomplish some of your goals. Sometimes the stars just don’t align. Sometimes our best just isn’t good enough. That’s ok! That does not mean you should give up on them. We have to ask ourselves what it is that we really want to accomplish. Setting a goal to accomplish something that we are not passionate about is setting yourself up for failure. We have to believe in our goals and our willingness to do whatever it takes to accomplish them.

Thirty three miles separates me from one of my 2011 goals. I wanted to challenge myself physically this year so I decided I wanted to try my hand at a few ultra marathons. I set my mind to running 1500 miles for the year and completing a 50 mile race. With four days left in  the year I am at 1467 miles and completed 3 ultra marathons with 2 of those being 50 milers. My running partner can tell you that I am not a naturally gifted runner. But, I am afraid of failure and have learned to use that fear to drive me to accomplish my goals.

So how can you set goals that are challenging, but attainable? 1) You can’t accomplish a goal that you can’t get excited about. If losing weight is your goal then put a real value on that. Decide on a number of pounds that you want to lose and find something inside yourself that can drive you when things are not easy. Emotion is a good thing, so use it to your advantage! 2) Write your goals down. I love a paper calendar. I use it for so much more than scheduling appointments. Throughout the course of a year I really use it as a diary of sorts. I write down quotes that inspire me and list my goals for the year. It’s a great way to remind myself on a daily basis what I am trying to accomplish. 3) Surround yourself with good people and trust them enough to share your goals with them. A good friend or a support group can be a tremendous help. I can’t tell you the number of times that my training partner pushed me to go an extra mile or get a run in late in the day after I had already decided it could wait till the next day. During my first 50 miler I was having a pretty good time till about mile 30. At mile 40 I was ready to call it a day. At mile 45 I got a few words of encouragement that pushed me on to reaching a goal that was very important to me. A good support system is gonna pull the reigns back if you get too “out there” and will kick you in the butt when you are full of excuses.

So what’s in store for 2012? I want to see my non-profit Generosity grow and become so much bigger than a couple of passionate individuals trying to make a difference. I hope to inspire others to get involved with the work we have begun. I want to compete in a 100 miler. There, I said it. My goal is to train as hard as I can and complete as many miles as possible. As long as I give it everything I have I don’t care if I complete 50 miles or 99. I just want to challenge myself more than I ever have. Along with attempting to complete this race I want to start a new cause and raise support for orphans. A have a goal of creating sports camps in orphanages to lift the spirits of kids that just need to be kids. In my eyes there is not much that can bring a smile to a child or lift a childs spirits the way sports and games can. This is a cause I believe in and I will let God place me where I am needed most. The biggest thing I have learned the last few years is that I should not sell myself short. If you have big dreams why not go for them?

Philippians 4:8

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.