Move Everyday

The 5 Second Rule – To Life

by ChrisGiesking, posted in Simple Advice Big Results

Have you ever dropped food on the floor and said “5 second rule” and picked it up and still ate it?  Ha, of course you have. But have you thought of what 5 seconds might really have done to that piece of food?  Probably nothing, but you can imagine if the floor was dirty you might get a hair in your mouth or worse yet you get sick from eating it. Gross!

Ok, now imagine if you took “the 5 second rule” approach to life.  What can 5 seconds really do?  What can 5 seconds of negativity do? Does it matter, your gonna deal with it anyway, right? How can you improve the situation in or after 5 seconds of something going wrong? Or what type of impact can you have in 5 seconds, is better question?  What type of spin can you put on a situation that starts off bad, just like that food that fell on the floor?  Imagine if you could teach yourself how to react positive in 5 seconds to every situation.  Think fast!!!!! This is a skill that is worth mastering.  Your true feelings can be expressed in 5 seconds and most importantly your character can be defined as well.

Try looking at “the 5 second rule” like this:  Life is food and its gonna fall on the floor every once and awhile.  It’s up to you, to pick it up or not.  Sometimes it’s worth it sometimes it’s not.  And sometimes you have to because you have no other option.  If you are hungry enough you’ll pick it up no matter what the cost.  Life is tough, but you decide what food you eat and what you don’t.  You can grab life off the floor and be optimistic.  I mean really, don’t be a “Gerber” and start crying about it, just make a positive decision and go with it, because you are either fighting disease or feeding it.
img_1776If your environment is clean and your world is set up in a positive culture, you can afford to eat something off the floor and not have major problems.  But if your floor and your environment is unhealthy, it’s going to make the 5 second rule a lot harder every time something falls.  Seriously, do yourself a favor and make the 5 second rule a skill for positive action.

Gratitude

by ChrisGiesking, posted in Simple Advice Big Results

Be 100% aware of your gratitude levels.  Know where you came from and be proud of it.  Be thankful that you have what you have.  If you stay true to being grateful, focus is easy.  Focus on keeping gratitude in all aspects your life.  Especially, health and fitness.  Chase your dreams and give your passion to the world.  Everyone that loves you, would be proud that you did.
It’s either “Hell Yeah” or Hell No”

If your not ALL-IN your ALL-OUT.

Are YOU getting the most out of YOUR gym?

by ChrisGiesking, posted in Culture

Here are a few questions to ask.  What are the benefits of YOUR paid membership?  Does YOUR gym have a positive culture? What is the environment? Does YOUR gym have people who support and keep YOU motivated? Does the gym have additional services that YOU can take advantage of?  Are YOU learning anything?

Is YOUR gym just another hour of YOUR day or is it the best hour of YOUR day?

Is it because of the coaches? The culture? The environment? The workouts?

What’s the real reason why YOU go and why is that important to YOU? Do YOU have any goals? Are they wrote down? Does a fitness coach know about them?  Do they hold YOU accountable to them?

Start asking the right questions for the best YOU.

Find a gym that has the culture you want to be in.  Do YOUR homework of gyms in your area.  Make sure its the right environment for positive action. Hire a competent fitness or nutrition professional that can help. Make sure they have YOUR best interest and are not just selling YOU on products and services you don’t need.  Does the gym have an evaluation or fitness assessment?  What is their philosophy of health and wellness? Do they coach YOU or just give YOU a list of stuff to do?

Here’s my 5 step plan for YOU to be in the right place and get the most out of YOUR gym.

Step 1 – decide on the best gym
Step 2 – commit to going
Step 3 – write down your goals
Step 4 – commit to a plan
Step 5 – re-assess with your coach and adjust the plan when needed.
Repeat this step for any many times as possible until its a lifestyle and not a plan.

YOU are in the driver seat and YOU can go as fast or as slow as YOU want.

Lastly, YOU are in charge of YOU. So go be YOU and do YOUR best.

Improve 1% (24*7*365 for Life)

by ChrisGiesking, posted in Fitness Mindset

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You can achieve anything if your willing to put in the work it takes. But sometimes the work you put in isn’t enough.  If your willing to make the sacrifices, willing to fight adversity, willing to make adjustments, willing to fix errors, willing to get back up, willing to show up again and again and learn from every opportunity.
Then, you will achieve it, Period.
This doesn’t require special talent or gifts. It doesn’t include luck or being in the right place. It requires doing the work. Day in and day out.

At the end of the day,  “did I give my 100% and then some.” Because the “and then some” is the difference between knowing you did your best and having regrets.

Set your goals high and improve 1% each day.

6 Strategies for fitness change

by ChrisGiesking, posted in Strategies for Results

1st Strategy: Decide and Make it So. Your excuses aren’t helping you.

2. Change your routine or program every 3-4 weeks. This can be as simple as changing the sets, repetitions and tempo of movement.

3. Have one focus for each workout. Is it strength, conditioning?

4. Know your weaknesses and shortcomings in movement. Your not getting younger, be proactive to move better each practice session. Never just “beat the pavement or do the motions.”

5. Eat what you want, but eat a whole food lifestyle. Consider switching a morning routine or a fasting practice.

6. Practice.

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Vision becomes Reality

by ChrisGiesking, posted in Fitness Mindset, Strategies for Results

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Find that place where your VISION grows into your

“A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.” – Rosabeth Moss Kanter

“The best way to predict the future is to create it.” – Alan Kay

“Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside awakens.” – Carl Jung

     Your environment is crucial to your success in whatever it is you want to accomplish.  Take any dream or vision of yours and place it in an environment surrounded by negativity and it will only be the death of that dream. Your environment includes every part of your life. Where you work, where you live, where you exercise, what you eat, what you listen too, what you watch and most importantly who your surround yourself with.

     Find the right environment where your vision grows.  This is a place where you can get work done. This is a place where you can get focused and not be distracted.  This is a place where all your great ideas come to you.  This is a place that may not always be the same location. This is a place where you have your “ah yah” moments. This is a place that offers clarity on this vision and what steps to take next.  This place could be in your mind or a state of mind.  You alone have to take responsibility for your environment.

     Action steps and the raw truth:
1.  Stop making excuses for anything.
2.  Your circumstance is not special or unique. If the other guy or gal can do it, so can you.
3.  Plan your day and work your plan.
4.  Make your own accountability chart and measure your success.
5.  Believe it and work everyday to achieve it.