westufit.com Blog

Would you say that having a good group of individuals around you is important?  No, not the 873 “friends” you have on Facebook or the 49 people following your Tweets saying how bored you are.  Those do not count.  You must have face to face contact with people in order for them to be in the running for your support group.

Parents and other family, spouses, co-workers, workout partners, etc. are vital to your success whether you want them to be or not.  I have been married to my beautiful wife (I hope she is reading) for the better part of the year and we have been together for about eight years.  In this time I have learned the easy, as well as the hard way how vital support from someone close is.  From little things like getting small tasks done to larger things such as emotional support can make the world of difference in tough times.

A good group of friends can do wonders as well.  They will lift you up and sometimes more importantly, knock you off your pedestal when you get a little overconfident.  They are there for you when life gets tough and can enlighten you with different points of view.  A Facebook “friend” just gives you an opportunity to look at their pictures of their kids or some rant on how annoyed they are.

Knowing that other people can and will have such an influence on your life should give you reason to pause and reflect on the type of people you keep around.  More importantly, you should humbly acknowledge that others do have such an ability to influence you.  Jim Rohn said “You are the average of the five people you spend the most time with.” Look at the five people you spend your time with and ask:

• What are these people’s top priorities?
• Do they do things that conflict with my values?
• Do they make a good 5 layer dip?

Be modest and wise enough to realize you are the sum of your parts and that includes your support system of family, friends, and coworkers.  You don’t and cannot successfully navigate your life Solo unless your first name is Han (couldn’t resist the bad Star Wars joke there).  If you did, who would bring the dip?

So I see this sign and it makes me laugh, then think, then laugh a little harder.  The “Top Rated Restrooms” sign caught my attention largely in part due to my 7th grade level sense of humor.  When I paused to think on the irony of the word “Humble” right above a declaration that can be seen as a boast or brag, I began thinking of why humility is such an essential part the human condition.

Why is humility important to you?  Better yet, why should it be important to you?  I thought of a few reasons that might help.

1.) Being humble allows you to truly know yourself. You are able to acknowledge your strengths and possibly more important, your weaknesses.  We all have them and being able to know what they are allows you to see what to work on, thus helping you improve upon them.  Don’t look at this as though you have to downplay your strengths because by no means should you ever do that.  Take your strengths and use them as a driving force in your life and allow yourself time to improve on your deficiencies.

2.) Being humble allows you to recognize the fact that you did not get where you are in life all by yourself. There might be times you believe you had but that is never the case.  Each relationship and experience we have in life shapes us as human beings and alters us even if it is just a little bit.  Our families, friends, coworkers, and even the person who cuts you off on the freeway during rush hour has an effect on you! Removing yourself as the sole person to take blame or earn praise will further open you to accolades that were previously non-existent.

3.) Being humble can prevent the fall.  Ancient Greeks used to reference “Hubris” or the concept of pride.  Their stories were full of examples of individuals exhibiting Hubris followed by a negative experience or downfall.  The ownership and display of Hubris leads the individual to make enemies and become less aware of the growing toxic environment around them leading to their impending doom! Okay maybe not doom but there was a negative effect to their prideful boasting.  “Pride goes before destruction” (Prov. 16:18).

4.) Being humble brings you closer to God.  “God opposes the proud but gives grace to the humble” ( 1 Peter 5:5).  When we are truly humble, we see ourselves as what we are, and that is children of God.  Jesus humbled himself entirely by becoming one of us, and he is the perfect example of what it is to be truly obedient and show humility in the face of God.  If you question yourself in this area of life, look through the good book and see how you compare.

5.) Without humility you have nothing! Humility is the starting blocks and without it you can’t run the race.  By knowing yourself and removing pride you become open and exposed to the world.  How can you take on the world and its trials when you are hiding behind a facade of pride?  Easy answer: you can’t.

You have just taken a cannonball of reality to your wall of pride.  I have been Santa Anna bombarding the Alamo walls, exposing you to yourself.  Take a good look at how pride can shackle you and a little humility will free you as you move toward successful.  Remember it is okay to like to be successful and excited about it, just don’t  eat only caviar, escargot or other luxury foods.  Humble pie might not always taste great but it’s healthier for you!

“The next mile is the only one a person really has to make.” –unknown

November 6^th, 2010

It was a cold, crisp (42 degrees) and windy morning in Pensacola, Florida.  I got up around 3am to start getting ready to head to the race site of my first full Ironman competition.   I knew what lay in store over the next 17 hours of my life, but mentally it was still remained nerve racking.  As I packed up my bags I tried to block that out.  It was going to be a very long day, one that I would never forget…for many reasons…..

I knew what time I was going to leave the condo, I knew the route I was going to drive, and just what time I would arrive at the race site.   As with each of my race preps, I knew precisely what I was going to eat and when, how long it would take me to digest my meal, when I would go to bed and when I would go to the bathroom. I anticipated my travel time to the race in the morning and where I was going to park once I got there. I have learned through trial and error not to leave anything to chance, and for this race I was well prepared.

I set up my transition area, slipped into my wetsuit and headed towards the swim start.   I was ready to get this race underway.  I crouched with one foot in the water and one foot in the sand as the canon sounded off for all 3,000 athletes to hit the water.  The 2.4 mile swim came and went with minor kinks and I was mounting my bike before I knew it.  Cruising along the 112 mile bike route I tried to block out the numbing cold to stay focused on keeping my legs moving and my speed constant.

And then mile 47.

I remember it like it was yesterday, I passed a guy on his LEFT side and a couple seconds later I saw him on my RIGHT side trying to pass me back.  He swerved into my lane and clipped my front tire.  I remember yelling something at him as my bike and its rider hit the pavement and skidded to a stop.  A dead stop.  I looked up to see the guy swerve on his bike and keep going, obviously as fast as he could to avoid seeing what he had done.

As I lay there on the pavement the realization of what had just happened started to sink in.  Over the next 3 hours I went from being an Ironman Finisher to a woman who would be listed on the race results as DNF (did not finish).  No explanation of WHY, just my name and a DNF.  That was a sting I had never experienced and it hurt.  I had broken my pelvis and severely sprained my ankle, with a hard to quantify amount of road rash across my body.  What was hurt more, my ego or my body???

What I experienced over the next 48 hours (and beyond) would be one of life’s greatest lessons.  Like any tragic event (within your own perception), I went through an array of emotions; shock, anger, sadness, and self-pity…but in the end- perseverance.  I was surrounded by enough love and support to choose that path. I decided that I was going to sign up for the next Ironman that was available to me.  Nothing was going to stop me from finishing what I had started!  The next 6 months were not easy, I just kept my end goal in mind and kept working back to health.

Then May 21^st, 2011.

Only this time it was a gorgeous Texas day.  Exactly 11 hours and 58 minutes after the canon sounded I crossed the line of Ironman Texas as a finisher.  Without a doubt one of the most painful experiences of my life, both mentally and physically.  However after crossing that finish line pain was not the feeling overwhelming me, instead it was happiness and pride.  I did that race for myself, to prove that I could overcome anything that was thrown at me.

Life has a way of throwing you obstacles, and I believe your character is measured by how you get through those tribulations.  Each and every one of us has a story like this in our lives. We all have the given ability to persevere…what will you do today to become a better you for tomorrow?

“History has demonstrated that the most notable winners usually encountered heartbreaking obstacles before they triumphed. They won because they refused to become discouraged by their defeats.”

— B.C. Forbes

March Madness

Spring break makes March fun and all, but the NCAA basketball tournament, known as March Madness, makes it great.  March Madness is three weekends of documented decreased productivity at work, high fan excitement, and most importantly the Cinderella story of the underdog.

I highlight the underdogs not only because they are what make the tournament so fun to watch, but because so many people find themselves rooting for the “little guy colleges” that they probably couldn’t locate on a map.  These smaller schools are often overlooked by the higher ranked teams they face.  The media frequently states that these teams can simply enjoy being in the tournament because they “have nothing to lose”.

What is nothing to some is EVERYTHING to others.  Just because they are ranked lower doesn’t mean they don’t want it just as badly as the team they’re up against.

Underdog stories are everywhere; Rudy, Rocky, the 1980 Miracle on Ice, David vs. Goliath, and the cartoon superhero named Underdog are all examples of underdog stories (the dog I am not so sure about, but his name matched).  The movie Dodgeball: A True Underdog Story is another, although its historical factuality is debatable.

There is a saying that goes something like “hard work beats talent when talent doesn’t work hard.”  The coaches of long shot teams preach this concept daily.  It is easy for those on top to get complacent and satisfied.  That is why it is crucial to never stop working hard and competing in life to get what and where you want.

Achievement may seem improbable or difficult at times, but it is NEVER impossible.  Your success depends on your mind frame and determination.  Your hard work WILL allow you to achieve your goals and push past your competitors on the hard court of life.  Rudy finally got to play, Rocky beat Apollo Creed, the 1980 US hockey team defeated the more talented Soviets, and (insert your underdog story here).

The underdogs attract our attention and enter our hearts because we can relate to them.  Each of us has been counted out, even by ourselves at times.  Do the unthinkable!  Shock the world!  Better yet, shock yourself and push yourself past what you think you’re capable of.  If you find it to be difficult, just start the Rudy chant in your head.

The world is full of underdog stories.  If you don’t believe me, just turn on some NCAA basketball this weekend to catch a glimpse.

Is the life you're living worth the price your paying for it?

Seriously.  Take a look at your health - your body, face, blood pressure, weight, energy and your ability to simply move.  Are you truly happy with the current state of your physical health?

You can probably say that your physical health doesn't slow you down that much.  If we take a look at most of our jobs, they don't require much physical effort over the course of an 8 hour work day.  It's more mental than physical so you operate at half capacity and can get away with it.

But what if you were attacking your days with just 20 or 30% more energy than you have today?  You see, great performances (pursuing your career, caring for your loved ones, weekend sports, dating your spouse, playing with your kids, improving your health, living a life of purpose) are not about continually expending as much energy as possible.

No.  Great performances are about the ability to expend energy at very high levels for measured periods of time, offset by periods of rest and renewal.  Great performances come from within.  By owning your own change, you become PROactive with your life instead of REactive.  It takes focus.

The problem in the world we live in is that focus, our undivided attention, is under siege.  We have never had so many avenues available to distract ourselves - email, texting, facebook, twitter, blogging, LinkedIn, TV, and on and on the list could go.

The great challenge of our times:  The ability to delay gratification and put aside short term indulgence for long-term, focused value.  Own your own change by starting in a new direction.  Here's what happens when you start a new direction: your self-esteem increases immediately!

Starting in a new direction could be as easy as eating an apple.  An apple a day could make you the healthiest you've ever been as part of the commitment to that new direction.  Nobody has to be around and you don't even have to announce it to the world.  Munch on the first apple and say this is the beginning of a healthy lifestyle that will give me the vitality to do whatever I want for the next 30 years.

Now if you eat an apple the second day, you almost become delirious.  You say "WOW...I'm on my way!"  With just 2 apples?  YES!  "I did it yesterday and I did it again today."  This is proving to yourself, without an audience, that you're in control.  You're on your way to the healthiest you've ever been.

That's how easy it is to change the direction you're traveling.  It's a small, daily journey to change direction.  The choice is yours.  As Gandhi once said "Be the change you want to see in the world."  Don't wait for someone else to take the lead.  Be bold.  Take action.

Own your own change!

“Don’t resent growing old.  Many are denied the privilege.”  – Unknown

Let’s talk about the MASSIVE elephant in the room for a second: Growing Older.  About the only thing in life that comes to us without effort is aging.

Everywhere you turn, products and services are trying to help you defy the aging process.  Pop this pill to boost testosterone; rub in this cream to wipe out wrinkles; eat this “special” berry to live longer. You could detox for 3 days to increase hormone regulation and drink this tea / juice / “unique” formula for anti-aging benefits (all claiming to provide youthful results).

We are a world obsessed with looking, feeling and (sometimes) acting young.  Most of us are in denial about growing older.  We think we’ll always be able to play strenuous sports, travel anywhere we want, or continue working 12-14 hour a day.  Just assume that if something goes wrong, we’ll be able to fix it.

The reality of growing older tolls on our minds and bodies:
- Declining strength & lack of energy
- Sagging body parts & increased wrinkles
- Failing vision & hair loss
- Trembling hands & painful joints
- Forgetfulness & loss of hearing

It’s an endless list of stuff that doesn’t work very well anymore.  Is this all that we can expect from growing older?  Or can it be something more?
Growing old has its limitations but if you prepare mentally, physically, emotionally and spiritually for whatever comes your way, it will make all the difference.
Prepare now for the challenges that might lay ahead.
Aging will not take you by surprise if you prepare.
Embrace aging as part of the grand plan for life.

Whether you’re 23, 51, 67 or 93 (WUF’s oldest client is!!), you still have a purpose here.  Are we producing fruit that replenishes others or do we complain and drain others that look forward to living full lives? By our attitude do we make the young among us dread growing older?

Growing older doesn’t exempt us from fulfilling our purpose in life.

Look to impact those around you regardless of age. Look for the higher purpose in every circumstance and in every face or voice you encounter daily.  For a wise man once said “the time He has given you is not without PURPOSE.”

Prepare for each day by opening your eyes to what’s going on around you.
- Your smile can be purposeful.
- Your pain can be purposeful.
- Your journey though life can be purposeful.

In a world captivated by speed and instant gratification, our infatuation with relics, antiques, and well-worn jeans seems disconnected. Growing old is authentic, genuine and valuable.  Embrace it.

The measure of life is not it’s duration, but it’s donation.  Don’t retire from life.

You’ve been given the dignity of choice.  You’re not a robot.  The CHOICE:  To be part of who we were meant to be or ALL of who we were meant to be.

Enjoy your purposeful journey as you grow older.

Have you been trying to lose weight and just can’t seem to make any progress? You may be sabotaging your diet. How many times have you read a food label that says reduced fat or 0g trans fat? Trans fat makes huge headlines in the news, but what exactly is a trans fat?

Trans fat are hydrogenated oils. Some trans fat occur in nature, but most are man made. About 80 percent of trans fat in our diet comes from factory-produced partially hydrogenated vegetable oil. These oils cannot be broken down in the body or be absorbed as nutrients. The skinny on the science behind this is quite simple. When you add hydrogen to liquid vegetable oil and then add pressure, the result is a stiffer fat, like the fat found in a can of Crisco. We are not designed to process these oils efficiently and they may get clogged up in our body.

Trans fat increases cholesterol as well as the chance of heart disease. Women have 3 times the chance of having heart disease when trans fat is consumed in the diet. Also we can become addicted to trans fat. Some people like the taste and consume trans fat from such an early age that everything else tastes inferior. The American Heart Association recommends limiting the amount of trans fat you eat to less than 1 percent of your total daily calories. That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fat. That’s less than 2 grams of trans fat a day!

So how do you know if you are consuming a trans fat? Food labels tell only half the truth. Zero does not always equal zero! Manufacturers are only required to label trans fat, if the product contains .5 or more grams. So what do you do? Read food labels on all products, even ones that are labeled healthy. Eating healthy means eating smart!

I’m sure you’ve heard that the “Honey badger don’t care. Honey badger gets what he wants.” If a small peculiar mammal often gets what he wants, why can’t we?

I don’t wish to compare you to a dirty feisty snake-eating animal but it may not be such a bad idea.  If you are unsure as to what I’m referring to, go and search honey badger on YouTube.

I’ll wait.

Now that we are on the same page, I will point out what is noticeably admirable about this tenacious little guy.  He is intensely driven; goal oriented, and doesn’t stop until he gets what he’s after.  Poisonous snakes and bees are daily obstacles and yet are conquerable in his eyes.  We might not have snakes or bees standing in the way of our goals but we do have work, children, and other obligations that “slither” across our path.

Every day brings an opportunity to be “stung” but we must overcome and rise above to reach our goal.  To do so requires clarity of purpose. The honey badger’s purpose is survival and he will do whatever he can to ensure it. Make sure you know yours. Have the purpose written down and in a place you can see every day. It might not be as essential as getting food as in the honey badger’s case but it still must hold the same importance.

I use the honey badger as a light hearted, yet powerful illustration of tenacity in action. Life can get difficult and you can be deterred from your course but it is always possible to get back on track. You are always one step away from righting the ship.

Attack your day with honey badger-like tenacity and you won’t fail. One thing he does care about his purpose and will fight for it. So should you.

When I put my 2 year old daughter Ava to sleep at night, she always asks “Daddy, what did we do today?”

I take a few minutes to replay the highlights of the day: “You played with your friends at school.  I picked you up and we went to swim lessons.  Then we came home and played, ate dinner, took a bath, read our books and said our prayers.”

In between each point I bring up, she exclaims “YES!” as she rolls around and kicks her feet with excitement as if she’s reliving the day all over again.

After our time of reflecting on the day, she follows up with “What will we do tomorrow?”

In a day in the life of a 2 year old, not much changes.  I tell her about the fun she will have at school, who she gets to play with, highlight talking to grandma or going to Monkey Joes, let her know who’s picking her up from daycare, and any other special events for the following day.

Again, she gets fired up about all the endless fun and possibilities of what the new day will bring.

When Ava wakes up, she’s usually fired up and already talking about the plans of the day.  She knows her day has a purpose.  And when you have purpose, your attitude is different.  You walk taller.  Your confidence is beaming. You move through your day with direction, as opposed to walking aimlessly wondering what will happen next.

What Ava has learned is to take time at the end of each day to reflect on all the positives, fun and progress she has made.  She replays all the good things in her day, which builds her confidence.  She finishes her day with an ‘attitude is everything’ mentality that’s infectious.

When Ava asks about what’s happening tomorrow,  she’s looking to the future and planning out the day before it even happens.  This instills in her a purpose for the day ahead.  She falls asleep dreaming about all the great things tomorrow will bring.  And when she wakes up, she knows that it’s going to be an awesome day.  She’s usually fired up, bouncing in her bed and ready to attack the day full steam ahead.

What about you?  What if you took 5-10 minutes each night to reflect on all the positives in your life? Your health.  The ability to make your own decisions.  The blessings of a family, children, spouse, and a roof over your head.  The ability to break a sweat in a workout.  The choice you have to eat healthy foods.  The path you’re traveling down in your career.  There are endless possibilities for each of us.

The question is: have you taken the time lately to write down or reflect upon these opportunities instead of all the negative things that happened in your day.

What if you planned out your day the night before?  We all do this the day before vacation, so I know you can do it.  We all make lists of the things we need to accomplish before hopping in the car for a week long trip.  When you wake, you have purpose, a mission if you will to accomplish before your 3:00pm flight.  It’s crazy how productive you can be with a little planning the day before.

So take a lesson from my 2 year old daughter Ava – reflection and visualization will change your life.  You’ll find more hours in your day and develop such an infectious attitude of gratitude that will amaze and inspire those around you to become a better version of themselves.