Are you coachable?
by Michael Rutherford, 2003
Over the past 30 days I have had the occasion to run into some former students. While I pride myself on a high success rate, these two individuals are pulling down my statistics! Both of these students failed miserably under my tutelage.
In my early years I took student failure very personally. It had to be my fault. I knew how to go from A to B. I just didn't communicate the recipe successfully.
After years of seasoning, I realized that in several cases it was not my fault. Certain folks are simply not coachable. They talk a good game about improvements or change but they are simply not committed to the coaching process.
Are you coachable? Do you have the commitment it takes to maximize your coaching experience? The quiz below developed by Robert Kiyosaki will shed some light on your potential for accepting coaching. If you fail this test you might need to retrench before investing in the coaching process.
Answer "yes" or "no" to these 10 statements if you're thinking about getting a coach:
1. I am willing to make the coaching process an investment in myself. I view it as a long-term approach to creating changes in my life. I am not looking for a quick fix.
2. I am ready to do the work necessary to get me where I want to be, and I will let the coach do the coaching.
3. I am willing to change any self-defeating behaviors that are creating a barrier to my success.
4. I accept responsibility for my actions and will not expect the coach to "fix" me, because I know I'm the only one who can make it happen.
5. I have adequate funds to pay for coaching and will not regret the investment. I view coaching as a worthwhile investment in me, not an expense, and I will not allow finances to be a barrier to coaching.
6. I am willing and able to be completely truthful with my coach, and I'm ready to hear the truth from my coach even if it is uncomfortable at first.
7. Coaching is the appropriate process for the changes I want to make.
8. I am able to commit the time needed to make and keep scheduled coaching sessions and to do the field work that my coach asks of me.
9. I'm open to trying new things when my coach asks me, even if they aren't completely comfortable or I'm not convinced they will make a difference.
10. This is the right time in my life for me to accept coaching.
Now score yourself: If you answered "no" to two or more questions, you will need to make some adjustments, either in your lifestyle or in your expectations of coaching, before coaching will be fully effective.
Michael Rutherford (a.k.a. Coach Rut) has over a quarter century of fitness coaching experience. His experiences include working with competitors from the ranks of international, Olympic, collegiate, high school, middle school and elementary school aged athletes. Coach Rut has also worked in hospital wellness environments and rehabilitation clinics. His website is Boot Camp Fitness.
Friday, January 29, 2010
Wednesday, January 27, 2010
Collected Fitness Wisdom #15
We are all brainwashed to believe that you can get bigger and stronger and leaner in a very short time, with very little effort and even less dedication.
But nothing could be further from the truth, my friends.
~Jason Ferruggia
Think about this for a moment. Everyday you pick up something that weighs quite a lot of weight when you really analyze it. How much do your children weigh? How about that bag of groceries? What about your brief case or suit case?
Because this is part of our daily rituals, we take these things for granted.
Your kids are heavy. That bag of groceries weighs 15 or more pounds.
So why would you walk into a gym and pick up a 5 pound weight and expect your weakest link to get stronger?
Not going to happen.
~Rochelle Gravance
The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.
~Dax Moy
No matter what the program, most people make the mistake of not putting enough emphasis on their nutrition. I'll be the first to admit that diet is more important than exercise - and I've even made some goofy youtube videos to demonstrate the point - but too many folks think they can just eat the same way they always have as long as they start some type of exercise program.
~Craig Ballantyne
.
But nothing could be further from the truth, my friends.
~Jason Ferruggia
Think about this for a moment. Everyday you pick up something that weighs quite a lot of weight when you really analyze it. How much do your children weigh? How about that bag of groceries? What about your brief case or suit case?
Because this is part of our daily rituals, we take these things for granted.
Your kids are heavy. That bag of groceries weighs 15 or more pounds.
So why would you walk into a gym and pick up a 5 pound weight and expect your weakest link to get stronger?
Not going to happen.
~Rochelle Gravance
The key to making big, dramatic changes to your life, whether they be in your weight, your fitness, your relationships, your finances or anything else is to set yourself goals that would literally revolutionise your life rather than those that only serve to rationalise why you can’t have more.
~Dax Moy
No matter what the program, most people make the mistake of not putting enough emphasis on their nutrition. I'll be the first to admit that diet is more important than exercise - and I've even made some goofy youtube videos to demonstrate the point - but too many folks think they can just eat the same way they always have as long as they start some type of exercise program.
~Craig Ballantyne
.
Monday, January 25, 2010
Don't Believe What You Read
Yesterday, I was reading the Sunday newspaper. There was an article in the sports section about the success of a local training facility in preparing players for the NFL draft.
I'm reading along about the prospects and their different goals when I see this...
You CANNOT convert fat to muscle. Period.
Muscle and fat are two different types of tissue. You can't turn wood into stone, you can't turn plastic into metal, you can't turn a leg bone into a liver and you can't turn fat into muscle!
Unfortunately, this kind of misinformation is rampant. No wonder the average person doesn't get the results they want from their exercise program.
I'm reading along about the prospects and their different goals when I see this...
"Some players...need to gain weight. Others need to lose some, or convert body fat to muscle. Others need to rehab injuries or show the NFL their rehab is complete."
You CANNOT convert fat to muscle. Period.
Muscle and fat are two different types of tissue. You can't turn wood into stone, you can't turn plastic into metal, you can't turn a leg bone into a liver and you can't turn fat into muscle!
Unfortunately, this kind of misinformation is rampant. No wonder the average person doesn't get the results they want from their exercise program.
Saturday, January 23, 2010
Wii Fit Has "Little Effect" on Family Fitness Level
Study: Wii Has 'Little Effect' on Family Fitness
Read an article about the study here ==> PCWorld.com
This gives me another opportunity to post this great parody video...
Wii Fit Parody - Watch more free videos
Thursday, January 21, 2010
2 Studies Show Krill Oil Superior To Standard Fish Oil
You can read more about the studies and/or watch a video synopsis at Get Prograde.com
Some of the benefits of Krill Oil include:
* Improved Cholesterol Levels
* Improved Memory
* Reduced Pain and Stiffness
* Strengthened Immune System
* Reduced PMS Symptoms
* Aids Fat Loss
* Reduced Functional Impairment
* Over 47 times the antioxidant power of fish oil and lutein
Sorry, I just found out about this but you still have time to save. Prograde is having a 10.10% sale until tomorrow, Friday January 22nd at 11:59 pm EST.
When you get to the checkout page, use the coupon code: 2010EFA (Can not be included with any other offer).
Prograde uses only the finest ingredients, is a GMP rated facility and you'll get no fish burps from their EFA Icon.
Watch the video, read the study findings and order here ==> Get Prograde.com
Some of the benefits of Krill Oil include:
* Improved Cholesterol Levels
* Improved Memory
* Reduced Pain and Stiffness
* Strengthened Immune System
* Reduced PMS Symptoms
* Aids Fat Loss
* Reduced Functional Impairment
* Over 47 times the antioxidant power of fish oil and lutein
Sorry, I just found out about this but you still have time to save. Prograde is having a 10.10% sale until tomorrow, Friday January 22nd at 11:59 pm EST.
When you get to the checkout page, use the coupon code: 2010EFA (Can not be included with any other offer).
Prograde uses only the finest ingredients, is a GMP rated facility and you'll get no fish burps from their EFA Icon.
Watch the video, read the study findings and order here ==> Get Prograde.com
Tuesday, January 19, 2010
Check It Out, I Made The News
Thinking I was on TV or maybe under investigation for bootcamps workouts that are too tough? :-)
Nope but I was featured in the article below on forming good fitness habits. What are your tips? Please leave a comment below.
Beat the post-holiday blahs
Renew, revitalize, refocus, and bid bad habits adieu
By SUSAN JURGELSKI, Staff Writer
Intelligencer Journal
Lancaster New Era
Jan 18, 2010
You've shopped till you dropped, sated yourself with sweets and treats, temporarily given exercise the boot and indulged, indulged, indulged.
Ah, the joys of the holidays.
"We put our minds and bodies into a 'go, go, go' state and simply wear ourselves thin during (this) time of year," said Julie Elrod, a local health counselor and nutrition educator.
Once the holiday hype fizzles, she said, people find themselves fatigued, sluggish, depressed and stressed over weight gain.
But to take healthy steps forward, forgive yourself for the "sins" of the season, and embrace a fresh new year.
What can help you revitalize, reenergize and refocus so you can start 2010 with a bang, and not a whimper, and keep the love alive with your self-improvement efforts?
Here are some tips from area health and wellness professionals to help beat the post-holiday blahs and bid adieu to bad habits.
REDEFINING RESOLUTIONS
When it comes to resolutions (FranklinCovey, a time-management company, found that improving financial situations and losing weight topped those for 2010), many people bite off more than they can chew.
Small bites can be more realistic.
"I believe New Year's resolutions become successful only when they are reasonable and manageable," said Herb Landis, a therapist at Samaritan Counseling Center. "A small goal like sharing a latte with a friend or making sure you laugh every day is equally significant to exercising every day or quitting smoking."
Co-worker Linda Crockett, a certified life and wellness coach at the center, will kick off a mind-body coaching group Jan. 28.
"I think it helps to get people focused on their intention — 'what is it you really want?' — this is what gives people the energy to reach whatever measurable goal they set," Crockett said.
For example, "I want to lose 20 pounds by March 30" is a good enough goal, and it can be achieved with carefully constructed smaller "action steps" and accountability check-ins with a peer or coach, she said.
Rather than setting a specific weight loss number, focus instead on the intent and reasons behind the goal, she said.
"It might be, 'I want to feel healthy and vibrant' or 'I want to experience the joy of having a trim, fit and healthy body.' "
RECIPE FOR SUCCESS
Start by "cleansing" your body from the sugar overload of the holidays, which sets up a cycle for cravings for more sweets.
"A wonderful way to break this 'sugar cycle' is to eat dark green, leafy vegetables," said herbalist Sarah Campbell, of Herbs from the Labyrinth.
Alcohol, which stresses your liver, is another holiday indulgence.
Herbs that support the liver in its work of cleaning toxins from the blood are the woody dandelion root, burdock root, birch bark and ginger, said Campbell, who simmers them for tea-making. Campbell has even created a "Love Your Liver Tea" which also includes cinnamon, sarsaparilla and orange peel.
In the long term, proper nutrition — including attention to appropriate portion sizes — is the blueprint for wellness, said Mickey Glick, owner of Body & Soul Fitness Studio.
Exercise is great, but you can't "out-train" a bad diet, she said.
But change takes time. Think lifestyle makeover, not a diet that ends when goal weight is met.
"No infomercial ab gadget or quick-fix diet will get you where you ultimately want to be," Glick said.
Elrod offers tips to remember: Try to avoid refined or processed sugars; beef up intake of complex carbohydrates such as whole grains and veggies; drink plenty of water; minimize alcohol consumption and eliminate empty liquid calories (soda, fruit drinks); eat five to seven servings of fresh vegetables and fruits every day; cut back on fast foods.
"Treat your body more like your car," Glick said. "If we tried to run our cars on the same quality of fuel that most of us put in our bodies, they wouldn't perform at all."
If you haven't exercised in years, set small goals and dump the "all-or-nothing" mentality, Glick said.
"You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise."
Small, consistent changes are much more productive than big, sporadic ones. Seek instruction and support at fitness facilities or with an at-home fitness coach, she said.
And, most of all, believe in yourself.
"Do you truly believe you can improve your health and discard excess body fat?" Glick said.
"If not, you need to change that mindset."
JUST RELAX
Don't forget to rest and reconnect.
"Talking with friends prevents the isolation that creeps in over the cold winter months," Landis said. "Plan time with friends or someone you would like to know better."
Self-care will lift your mood.
"After all of the rushing around, we need to slow down, and get back to a routine that nurtures us," Campbell said.
Take a walk or hot bath, get a massage, listen to music, sip camomile tea before bed or read your favorite book.
"When you are feeling down, stressed out, overly tired or sick … take ten long, deep breaths and fill the abdomen with oxygen," Elrod said.
In the evening, Campbell likes to make a pot of herbal tea (usually some combination of camomile, oatstraw, motherwort, lemon balm, catnip, linden flower and passion flower). She pours one cup in her mug, and the rest goes in her bath water.
"This way I inhale the healing vapors of the herbs and take in their soothing properties through my skin."
SOOTHE YOUR SOUL
Renew your faith and outlook.
"Stop throughout the day and ask 'Where have I seen love or where have I experienced love today?' " said Mary Etta King, executive director of Kairos: School of Spiritual Formation.
"Other questions could be, 'What has given me life?' And, 'What has taken life out of me?' "
Be on the lookout for spiritual renewal workshops, retreats and services, she said.
"Simply paying attention to our breathing renews our souls. Taking time for silence each day helps us to focus too."
Absorb the colors and sounds of nature.
"Spirituality is connecting to nature, a simple walk in a snow-covered hay field and observing and being mindful of the present and then to imagine the aroma of the first fresh cut of alfalfa … " Landis said.
Keep it simple.
"Spirituality for me is connection with people," Landis said. "As we can look inward we can look outward and it becomes a complimentary dance then that allows us to fully participate in life beyond ourselves."
sjurgelski@lnpnews.com
Nope but I was featured in the article below on forming good fitness habits. What are your tips? Please leave a comment below.
Beat the post-holiday blahs
Renew, revitalize, refocus, and bid bad habits adieu
By SUSAN JURGELSKI, Staff Writer
Intelligencer Journal
Lancaster New Era
Jan 18, 2010
You've shopped till you dropped, sated yourself with sweets and treats, temporarily given exercise the boot and indulged, indulged, indulged.
Ah, the joys of the holidays.
"We put our minds and bodies into a 'go, go, go' state and simply wear ourselves thin during (this) time of year," said Julie Elrod, a local health counselor and nutrition educator.
Once the holiday hype fizzles, she said, people find themselves fatigued, sluggish, depressed and stressed over weight gain.
But to take healthy steps forward, forgive yourself for the "sins" of the season, and embrace a fresh new year.
What can help you revitalize, reenergize and refocus so you can start 2010 with a bang, and not a whimper, and keep the love alive with your self-improvement efforts?
Here are some tips from area health and wellness professionals to help beat the post-holiday blahs and bid adieu to bad habits.
REDEFINING RESOLUTIONS
When it comes to resolutions (FranklinCovey, a time-management company, found that improving financial situations and losing weight topped those for 2010), many people bite off more than they can chew.
Small bites can be more realistic.
"I believe New Year's resolutions become successful only when they are reasonable and manageable," said Herb Landis, a therapist at Samaritan Counseling Center. "A small goal like sharing a latte with a friend or making sure you laugh every day is equally significant to exercising every day or quitting smoking."
Co-worker Linda Crockett, a certified life and wellness coach at the center, will kick off a mind-body coaching group Jan. 28.
"I think it helps to get people focused on their intention — 'what is it you really want?' — this is what gives people the energy to reach whatever measurable goal they set," Crockett said.
For example, "I want to lose 20 pounds by March 30" is a good enough goal, and it can be achieved with carefully constructed smaller "action steps" and accountability check-ins with a peer or coach, she said.
Rather than setting a specific weight loss number, focus instead on the intent and reasons behind the goal, she said.
"It might be, 'I want to feel healthy and vibrant' or 'I want to experience the joy of having a trim, fit and healthy body.' "
RECIPE FOR SUCCESS
Start by "cleansing" your body from the sugar overload of the holidays, which sets up a cycle for cravings for more sweets.
"A wonderful way to break this 'sugar cycle' is to eat dark green, leafy vegetables," said herbalist Sarah Campbell, of Herbs from the Labyrinth.
Alcohol, which stresses your liver, is another holiday indulgence.
Herbs that support the liver in its work of cleaning toxins from the blood are the woody dandelion root, burdock root, birch bark and ginger, said Campbell, who simmers them for tea-making. Campbell has even created a "Love Your Liver Tea" which also includes cinnamon, sarsaparilla and orange peel.
In the long term, proper nutrition — including attention to appropriate portion sizes — is the blueprint for wellness, said Mickey Glick, owner of Body & Soul Fitness Studio.
Exercise is great, but you can't "out-train" a bad diet, she said.
But change takes time. Think lifestyle makeover, not a diet that ends when goal weight is met.
"No infomercial ab gadget or quick-fix diet will get you where you ultimately want to be," Glick said.
Elrod offers tips to remember: Try to avoid refined or processed sugars; beef up intake of complex carbohydrates such as whole grains and veggies; drink plenty of water; minimize alcohol consumption and eliminate empty liquid calories (soda, fruit drinks); eat five to seven servings of fresh vegetables and fruits every day; cut back on fast foods.
"Treat your body more like your car," Glick said. "If we tried to run our cars on the same quality of fuel that most of us put in our bodies, they wouldn't perform at all."
If you haven't exercised in years, set small goals and dump the "all-or-nothing" mentality, Glick said.
"You can even start out with 10 minutes a day but do not allow yourself to crawl into bed until you have completed your daily exercise."
Small, consistent changes are much more productive than big, sporadic ones. Seek instruction and support at fitness facilities or with an at-home fitness coach, she said.
And, most of all, believe in yourself.
"Do you truly believe you can improve your health and discard excess body fat?" Glick said.
"If not, you need to change that mindset."
JUST RELAX
Don't forget to rest and reconnect.
"Talking with friends prevents the isolation that creeps in over the cold winter months," Landis said. "Plan time with friends or someone you would like to know better."
Self-care will lift your mood.
"After all of the rushing around, we need to slow down, and get back to a routine that nurtures us," Campbell said.
Take a walk or hot bath, get a massage, listen to music, sip camomile tea before bed or read your favorite book.
"When you are feeling down, stressed out, overly tired or sick … take ten long, deep breaths and fill the abdomen with oxygen," Elrod said.
In the evening, Campbell likes to make a pot of herbal tea (usually some combination of camomile, oatstraw, motherwort, lemon balm, catnip, linden flower and passion flower). She pours one cup in her mug, and the rest goes in her bath water.
"This way I inhale the healing vapors of the herbs and take in their soothing properties through my skin."
SOOTHE YOUR SOUL
Renew your faith and outlook.
"Stop throughout the day and ask 'Where have I seen love or where have I experienced love today?' " said Mary Etta King, executive director of Kairos: School of Spiritual Formation.
"Other questions could be, 'What has given me life?' And, 'What has taken life out of me?' "
Be on the lookout for spiritual renewal workshops, retreats and services, she said.
"Simply paying attention to our breathing renews our souls. Taking time for silence each day helps us to focus too."
Absorb the colors and sounds of nature.
"Spirituality is connecting to nature, a simple walk in a snow-covered hay field and observing and being mindful of the present and then to imagine the aroma of the first fresh cut of alfalfa … " Landis said.
Keep it simple.
"Spirituality for me is connection with people," Landis said. "As we can look inward we can look outward and it becomes a complimentary dance then that allows us to fully participate in life beyond ourselves."
sjurgelski@lnpnews.com
Sunday, January 17, 2010
Why You Need A Good Quality Multi-Vitamin
I'm not someone who believes in pushing fat burning ot other supplements. However, most people simply do not get the Recommended Daily Allowance of vitamins and minerals. The really sad thing is that due to mass food production and "modern" farming methods, even many people who eat lots of fruits and veggies don't meet the RDA.
From a study in the Journal of the American Medical Association...
You can read the study on their website ==> Vitamins for Chronic Disease Prevention in Adults
With today's food supply, a high-quality multi-vitamin supplement is essential for the vast majority of people.
* To prevent diseases
* To get the RDA of vital nutrients because of nutrient deficiencies in foods
* To promote consistent nutrient intake
A great way to provide your body with the nutritional foundation you need each day is a whole foods based multi-vitamin. Prograde Nutrition has a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There is a small shipping and handling charge.)
You can see all the natural ingredients used to make VGF 25+ by clicking here ==> Prograde VGF 25+
BTW, if you have kids, you should check out Prograde Essentials for Kids.
Why? Have you ever taken a good look at the labels of the leading brands of kid's vitamins?
Know what you'd find if you did?
* Aspartame, a VERY controversial artificial sweetener.
* DiCalcium Phosphate, which is used in the "feed" that poultry eats. Yummy.
* Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.
* All sorts of artificial colors.
People, including children, take vitamins to be healthier. Do those ingredients sound heathy to you?
Prograde Essentials for Kids is an all-natural children's vitamin. It's the first multi-vitamin 100% endorsed by the International Youth Conditioning Association. And, Prograde has gone to great lengths to taste test it with kids.
You can find out more about Prograde Essentials for Kids delivers the nutrition your child needs and deserves here ==> Prograde Essentials for Kids
From a study in the Journal of the American Medical Association..."Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements."
You can read the study on their website ==> Vitamins for Chronic Disease Prevention in Adults
With today's food supply, a high-quality multi-vitamin supplement is essential for the vast majority of people.
* To prevent diseases
* To get the RDA of vital nutrients because of nutrient deficiencies in foods
* To promote consistent nutrient intake
A great way to provide your body with the nutritional foundation you need each day is a whole foods based multi-vitamin. Prograde Nutrition has a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There is a small shipping and handling charge.)
You can see all the natural ingredients used to make VGF 25+ by clicking here ==> Prograde VGF 25+
BTW, if you have kids, you should check out Prograde Essentials for Kids.
Why? Have you ever taken a good look at the labels of the leading brands of kid's vitamins?
Know what you'd find if you did?
* Aspartame, a VERY controversial artificial sweetener.
* DiCalcium Phosphate, which is used in the "feed" that poultry eats. Yummy.
* Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.
* All sorts of artificial colors.
People, including children, take vitamins to be healthier. Do those ingredients sound heathy to you?
Prograde Essentials for Kids is an all-natural children's vitamin. It's the first multi-vitamin 100% endorsed by the International Youth Conditioning Association. And, Prograde has gone to great lengths to taste test it with kids.
You can find out more about Prograde Essentials for Kids delivers the nutrition your child needs and deserves here ==> Prograde Essentials for Kids
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