Mental Strategies

You have made up your mind to change your lifestyle (realization) and you have a plan of attack. You are now ready for the final mind-set phase, which is Action.
 

Nothing is accomplished unless you take action.

 
Results demand action; there isn’t an easier way to put it. The amazing thing is, ‘action’ is more powerful than merely being a step closer to the final result.

The actual process of accomplishing an act, no matter how small, triggers positive energy and reinforces the desired behavior. In other words, forcing yourself to take action re-trains your body and mind.

Some days the amount of energy you will be able to devote to health and fitness will be less than others. That is a normal reality of life. The beauty is, as long as you take a step in the right direction, no matter how small that step is, it will be something to be proud of and encourage you to do the same the next day.

It is through a series of consecutive positive actions that you manage to win over the mind. Eventually your actions will be larger and larger and so will the benefits.

What it comes down to is waking up each day and doing what most people aren’t willing to do; stop making excuses and take responsibility for your actions. You do this, and nothing can stop you from reaching your goals.
 

The Biggest Excuse

 
The biggest excuse people use in not accomplishing their goals is lack of time. Which is funny because the third biggest use of our time after working 8 hours a day and sleeping another 8 hours at night is watching television. Men on average spend 3 hours per day in front of the tube. Women are not far behind at 2 and a half.

If you can find enough time in a day to watch 3 hours of television then you can certainly find time to get in shape and accomplish your goals.

My guilty pleasure is Facebook. Sometimes I set out to do some early morning writing and before I know it I’m logged in, knee deep into someone else’s life. I call it the “Facebook trance” and I’m sure if they re-did the statistics on time wasters it would be up there on par with time spent watching television. Is it any wonder it has been nicknamed “Crackbook”?

Give yourself a smack the next time you catch yourself wasting time on other people’s lives.
 

Here’s how I stay focused:

 
I keep focused by asking myself the following questions. Is someone else’s life more important than my own? Is what I want to achieve really important to me? The small action steps needed to accomplish my goal do not seem that bad after all.

As the shoe company’s saying goes- take action and “just do it”. Everything else will fall into place.
 

For a quick explanation have a look at the video below:

Yours in health,

Sean

Click Here and Start Earning Your Beer

I hate reading articles that start with words of wisdom from some old dead dude but the more I thought about introducing today’s post, like an annoying song playing over in my mind, the following quote was all I could think about.

“If you fail to plan, then plan to fail.”

No idea who wrote this short true statement but the article could probably end here and most would get the message.
 

Step 1: Realization

 
The other day I laid out the first step of 3 (Realization) in implementing lasting change. The biggest problem with implementing change is the lack of realization of your current situation. Once you have taken the first step in realizing the need for lifestyle change, the next step is planning.

Like the earlier quote alludes, in order to get to where you need to go you must have a plan to take you there. Without a plan leading you in the right direction (towards your goal), you won’t make it.

You wouldn’t set out on a trip without first mapping out where you need to go would you?

Then why is it that most set vague New Years resolutions and never take time to map out and plan exactly how to achieve them?

It would be great if you could turn on your computer, click on the browser, plug in your goal and have the Google Bots spit out a step-by-step plan on how to achieve it. Unfortunately no one’s developed the App just yet (I’m sure someone’s working on it).
 

Step 2: Map it out (Planning)

 
The reality is this- you need to think, plan and map out how you are going to achieve your goal. You need a master plan and here’s how to do it:

Take out a blank piece of paper. Break your goals down into short and long term. A long-term goal can be categorized in time periods of 1, 3 and 5 years. By short term I mean no longer than 90 days. Anything past 90 days is too far away and will cause you to lose focus. 90-day increments give you enough time to accomplish amazing things while allowing you to look back and analyze what worked, what didn’t and what can be improved upon.

Take your 90-day goal and work backwards from there. People call it end point visualization and what you’re doing is visualizing yourself having accomplished the goal. If you can see yourself achieving the goal than you can reverse engineer how you got there.

Write down exactly what steps you would need to take, who you would need to talk to for help, who would you need to act like to get it done, step by step, day by day until you’re back where you’re starting from.
 

Here’s the planning process in action

 
Our goal at BeerBellyBeGone.com is to build an army of 100,00 men and women by 2015 who adopt the “Earn Your Beer” mentality, live healthy and balanced lives, drink and enjoy beer, and make a difference in their lives and the lives of others.

This is a huge 3 year goal and the only way we’re going to accomplish this is to work backwards from having already accomplished it, breaking it down into smaller 90-day sub goals. On a blank piece of paper I then brainstormed and wrote down all the things I would have to do in order to accomplish this feat.

For example;

• blog 3 times per week,
• upload 3 weekly videos to Youtube,
• contact like minded websites/blogs and establish relationships,
• make myself available to do guest articles or blog posts,
• help our readers get in the best shape possible by answering questions, writing new and innovative workouts, monthly workout videos,
• weekly beer reviews,
• post tasty healthy recipes to the site,
• learn all I can about internet marketing and sales…
• and the list goes on and on.

 
I then break it down into monthly, weekly, daily tasks, divide them up between our team members and execute the plan. At the end of each day/week I re-evaluate our productivity and try to eliminate time wasters. This allows me to get more done the following day/week leading us closer to our goal.

It is really that simple. Take the time to plan or plan to fail.

Before I sign off I’ll leave you with another “thinker” from a dead dude…

“If you don’t know where you are going, you will probably end up someplace else.” (Lawrence J. Peter)

Set aside 5 minutes today and map out a plan or end up nowhere near where you want to be… See you soon with the last and most important step of the 3 steps to implementing lasting change- Action.
 

For a quick explanation have a look at the video below:

Yours in health,

Sean

Click Here and Start Earning Your Beer

This time last year I started to develop a 3 part video series on what I believe is the real reason why people fail at following through on their New Year’s resolutions.

Then during a recent call to my brother he pointed out that I too had dropped the ball and failed on putting together parts 2 and 3 of the series…

Let’s face it, as great as they may seem- New Years resolutions do not work. According to a study done in 2007 at the University of Bristol 80 percent of people who make New Years resolutions have failed by January 20th.

The study followed 3000 individuals whom in my opinion were destined to fail before they began.

At the onset of the study only 52 percent of those involved were confident they would follow through and stick to their resolution. That’s a little less than half of the gents in the study that decided from the start they wouldn’t make it. Talk about setting yourself up for failure.
 

Why is it New Years resolutions are so hard to follow through with?

 
Most people (me included) have amazing intentions of kicking the New Year off on the right foot, wiping the slate clean and accomplishing some major goals. Only to wind up in our old routines a few days later, goals and aspirations pushed aside until next year.

Today’s date is January 17, leaving us 3 days until most give up on what we set out to accomplish earlier in the year. I read somewhere it takes 21 days to adopt a new habit into your routine. Therefore our goal over the next 3 days is to take a look at the mindset behind lifestyle change in order to make it past January 20th and beyond.

If you were one of the smart people that already knew resolutions didn’t work and decided not to set any goals or resolutions for yourself this year, this will be your opportunity to start now and do it right.
 

Getting back on track

 
As I set out to do last year, let’s get at it and tackle the first step in the 3 Phases to any Lifestyle Change; Realization of the Need for Change.

There is a big difference between the simple awareness of not being what you once were, and the admission that your current lifestyle and waistline are going to cut years off your life. Only the latter will propel you into taking the necessary steps towards change because realization forces you to take full responsibility for your lifestyle and your body.

A colleague of mine use to treat a patient for years and throughout their time together had tried on numerous occasions to get his patient to quit smoking- but nothing worked.

Then one day the patient walks in and my friend can tell that he has quit smoking. His skin looked more alive and his clothes and hair smelled better. The Doctor congratulated him and asked, “What after all these years inspired you to quit? “

The patient looked back towards my friend and said, “I’ve got emphysema, I had to quit.”

This was his realization of the need for change. He finally decided to quit smoking because he had to. His doctor told him if he didn’t give up smoking, he wouldn’t be able to breathe.

Does this seem like an extreme example? Not really… Think of the countless number of times you’ve heard of someone who waits until they have a heart attack or triple bypass surgery before they start to eat well and exercise.
 

Why wait for the heart attack?

 
Take some time today, look in the mirror and ask, “What aspect (or aspects) of my life can I improve upon?” Then write them down. Once you’ve written it down, sift through and come up with some attainable goals.

The realization of the need for change is the first step in accomplishing a lasting lifestyle change. And because I made a promise to myself and you, I’ll be back tomorrow with step 2 (Planning) of the 3 steps to change and show you what to do with the goals you’ve written down.
 

For a quick explanation have a look at the video below:

Yours in health,

Sean

Click Here and Start Earning Your Beer

I have always been fascinated with the performance of high jumpers as they soar effortlessly over the bar. What really amazes me is during any one event, the officials keep raising the bar, until the winner of the competition is declared.

Do you think an elite high jumper is able to soar over the bar as it is raised higher and higher during a competition without setting and focusing on specific goals?

I was fortunate to have enjoyed a long and successful career with a Fortune 500 company that stressed goal setting as a key business practice. Goal setting proved to be the edge in not only business but in my personal life as well.

Like the high jumper, you no doubt want to raise the bar with respect to important areas of your life; finances, relationships, family, career, health and fitness, etc… and goal setting can help you get there.
 

Very Few People Set Goals

 
In the book, “What They Don’t Teach You in the Harvard Business School”, Mark McCormack tells about a study conducted on students in the 1979 Harvard MBA program.

That year, the students were asked, “Have you set clear, written goals for your future and made plans to accomplish them?”

Only three percent of the graduates had written goals and plans; 13 percent had goals, but they were not in writing; and a whopping 84 percent had no specific goals at all.

Ten years later, the members of the class were interviewed again, and the findings, while somewhat predictable, were nonetheless astonishing. The 13 percent of the class who had goals were earning, on average, twice as much as the 84 percent who had no goals at all.

And, what about the 3 percent who had clear, written goals and plans to achieve them?

They were earning, on average, ten times as much as the other 97 percent put together.

With these kinds of results, why is it that so many do not apply the principles of goal setting on a more routine everyday basis?
 

What Prevents People From Setting Goals?

 
One of the main reasons is most do not know how to define what a goal is nor do they understand how to write a specific goal.

It is quite simple. A goal is something that you are striving for. It is the end-result of your actions. You first begin by visualizing what you want (goal) and work back words from the goal describing what you plan to do (actions) to accomplish it.

An example of a possible end-result (goal) of a yearly training plan, involving exercise, mental and emotional preparation, nutrition, etc… could be the completion of a marathon. If you were to visualize this specific end-result, you could state it as follows:

Goal: To achieve the completion of the New York City Marathon in a time of 4 hours, in November of 2012.

Actions: Anything that you plan to do to enable you to accomplish your goal. For example: Run 30 minutes, Mon and Wed; 45 minutes on Thurs at a pace of 8 mi per hour with a 1.5 hr run on Sat at a pace of 10 mi per hr (Week 4 of Training Plan).

You pick a target, figure out what needs to be done in order to hit it and execute the plan. By taking action and sticking to your plan you will accomplish the end result, in this case- finishing the marathon.
 

Quick Goal Setting Exercise

 
In future articles, I will touch on why the consistent practice of goal setting provides us with The Edge in life, as well as provide some practical and useful tips on how to write effective goals.

For now, try this quick exercise: take out a sheet of paper and write down something you dream about accomplishing (your goal or end-result). Read it over and over again. Imagine what steps you would have to take to achieve your goal. See yourself accomplishing the goal and feel the difference.

Working backwards from the end result is an easy exercise you can use to dismiss any obstacles that might get in your way.

Here’s to achieving The Edge.

Coach Mike

Click Here and Start Earning Your Beer

I hate when this happens…

It’s 10:20 pm and I just got back from a never miss a Monday session at the gym.

I know it’s late and the last minute workout tonight will probably keep me up an extra half-hour, which I guess isn’t that bad because I’m reading a great book called Golf’s Sacred Journey.

Sometimes life and a hectic schedule get in the way and you have to make time (even if it is a late night workout) to get the week started off on the right foot.

During the pump I came to a quick realization. I forgot what weight I was using last week for the Dumbbell Step Up exercise.

Don’t you hate when that happens? Especially when you go to pick a weight from the rack and within 2 seconds after starting the exercise you know that it’s too heavy. You’re only going to get a few reps in let alone finish the complete set with proper form.

What an idiot I was. Keeping a workout journal is such a simple concept in the 3BG System and I forgot. It’s so simple to do. It takes seconds to enter your weight load during rest periods and jot down how you are feeling that day.

Being able to look back on your week, pin-point areas where you might be feeling weak or areas where you feel you are improving is a huge part of knowing if you are heading towards your goal or moving away from it.

A workout log or journal can even be used to keep track of the foods you consume throughout the week. In fact, it might be useful in the grocery store next time around. Seriously though, whether you are trying to lose weight or gain muscle it helps to know exactly what you are putting in your mouth (more on this topic later).

Over the years I’ve seen a few ways to keep track.

Printed out sheets, clipboards, a small spiral note book and now even iphone’s or blackberry’s can store notes. Personally I’d recommend you leave the cell phone in the locker room as nobody needs to listen to you jibber-jabbering to your buddies between sets.

Whatever you decide be sure to get in the habit of doing it. You will pleasantly surprised a few weeks from now when you look back and see how far you have progressed.

All in all I learned two valuable lessons tonight:

1- Even the pros mess up… and

2- I was using 45s last week not 110s.

Go after it.

Jon

Click Here and Start Earning Your Beer

Change and the Force of Nature

 
It seems that expressing my thoughts on transformation through change is facilitated somewhat by the fact that I am currently visiting relatives on the coast of Maine. The sights, sounds and smells of the Atlantic Ocean bring a sense of tranquility and relaxation.

It is hard to believe that within minutes the force of nature could change the peaceful landscape. I have experienced the fury and destruction caused by violent thunderstorms, high seas and even lived through a tornado that destroyed numerous cottages that were in its way.

Living on the ocean can be peaceful and yet very unpredictable, as far as the forces of nature go. We always need to be well prepared should nature decide to rear its nasty head and let us city folk feel its incredibly devastating power.

As I reflect more on what I have just expressed, I am fascinated with the idea that life itself is quite similar to the unpredictable forces of nature. From my vantage point, I would have to say that one of the things I love about life, besides “life” itself, is its unpredictability and all that this brings to our lives.
 

The Unpredictability of Change

 
One thing for sure is that none of us know what lies ahead. Unlike the weather, there is no technology to predict what is in store for us. And unless we decide to try to improve our lot in life by implementing a specific planned change (i.e. health/exercise program), we’re setting sail without our navigation systems turned on.

What I have come to learn over the years is the only security we truly have is the belief in our unique talents, our capabilities and ourselves. We all have the incredible resilience to make amazing comebacks, no matter the situation. Mentally, emotionally, physically and spiritually- no challenge cannot be overcome.

Most of us will have ample opportunity to demonstrate a certain amount of courage in our lives. It is at these times whereby we grow immensely as a person, no matter our age. Personal struggle is often seen as an opportunity to change for the better. I have adopted an attitude or mind-set that any change whether it is a loss of a job, a life-threatening illness, a promotion, a job transfer, etc… can be an opportunity for personal growth and development.

There are many books written about adapting to change that outline key steps to take when encountering a new situation. I would like to give you my own perspective on this subject, together with a number of ideas and techniques that I have personally found useful along my journey of adapting to life changing events.
 

A Gift of Change

 
I have sought out the services of specialists in change management, been mentored and coached by one of the best in the field and have developed, through trial-and-error, my own techniques. This is why I can say without doubt that change, no matter what the type, should be looked at as the most invaluable “gifts” you will ever receive.

The very next time you encounter any change in your life, take this gift, unwrap it slowly and look for the special benefits that lie within. May I suggest that you be very patient as it sometimes takes days, weeks and even months to realize what the gift actually is. Once you have defined your gift, I recommend that you nurture it for all it is worth and document the benefits to life that gradually unfold over time.

Unfortunately there isn’t a way to escape the need to adapt to change. Whether it happens unexpectedly or is planned, you cannot hide from it. It must be dealt with.

I learned very quickly I had a better chance to capitalize on the benefits of change if I was operating from a position of strength. The process of change itself is an opportunity for personal growth and development. I found that new situations were what I needed to operate out of my comfort zone and grow. Doing this resulted in increased levels of self-esteem and self-confidence. If I had a set back, I learned from my mistakes and kept adapting.

As I reinforced above, the more we believe in ourselves, our unique talents, our special abilities and our competencies- the better the chance we have of benefiting from any forth coming changes.
 

Choose to Change

 
Even if the change is one we choose to make, and know is a good change; the transition from the old way to the new way is never easy. This certainly applies to starting up an exercise program. The advantage though is self-initiated changes give us the time to work out a strategy to ensure we gain maximum benefit.

I am sure that for many people, thinking about implementing change in their life as simple as an exercise/health program, can be like standing on the edge of a pool wanting to jump in and go for a swim but waiting for someone to push them in. Fear of the unknown or in this case, the idea of cold water, frequently blocks people from making the change they know will be beneficial in the long run.

Research shows that most successful change happens when the person looking towards potential benefits arising from the planned change initiates it. Do not be the one caught saying, “If only someone had pushed me”, when it may be too late. Jump right in and choose to change.

Below are steps to help initiate change with respect to improving your overall health/fitness (they can be applied to any aspect of life):

The only way to ensure growth; both personally and professionally is to initiate change at opportune times in our life. Yes, the type and timing of change is relevant to any potential successes that may result from our efforts but regardless of whether we choose or it is chosen for us, we must embrace it. The only real security we have in today’s fast and ever changing world is the belief in ourselves, the belief we can do anything and be anything, no matter what life throws at us.

Keep changing, improving and do not settle for mediocrity. Change is a gift to be unwrapped, nurtured and implemented into our lives. Opportunities come to those who accept and adopt to change. Those that sit around, wait and complain will be left behind.

To your success,

Coach Mike

Click Here and Start Earning Your Beer

Building and Maintaining Momentum

 
One of my favorite quotes comes from Herophilus, the physician to Alexander the Great who wrote: “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied”.

The more I digest the meaning of these words, I cannot help but think how many of us have such good intentions about beginning a new exercise program yet find it so difficult to get started. If we are lucky to begin it becomes somewhat of a daunting task to maintain any sort of momentum that will produce the results we desire.

At the age of 46, I shared the experience of training for and completing a marathon (26 miles) with a close friend. Prior to this event and for many years after, I couldn’t seem to maintain any momentum with exercise. The more I reflect on the experience, I believe we were not merely interested in running the marathon- we were committed to completing it. This kind of thinking can apply to any exercise program.
 

Interest vs. Commitment

 
Research shows when we are only interested in improving our overall health through exercise there is a tendency to quit during the tough or inconvenient times. I am sure we have heard most of the following excuses: no time, tired, too busy, don’t know what to do, don’t feel like it right now and many, many more. Well, it is excuses like these that dominate our thoughts when we are but interested in implementing a lifestyle change.

The fact is when we are committed to our health we accept no excuses, only results. When we are committed, we understand that we are in it for the long haul and will do whatever it takes to feel the many benefits of our efforts. We make health our #1 priority.

Over the years I have had the opportunity to speak with many people about the above situation. Some who have mastered their commitment with respect to their exercise routine and others who continue to be challenged with not being able to maintain any sort of momentum.
 

How to Maintain Momentum

 
Here are a few ideas that will help you “jump start” your exercise program and maintain momentum:

1. Begin by creating/writing a Personal Vision Statement of the quality of life (changes and resulting benefits) you want to achieve and affirming a positive belief about yourself that your healthier lifestyle will result in increased effectiveness at work, a happier and more positive attitude, more energy for loved ones and friends, hobbies, reduced levels of stress, more relaxed and composed, more productive, less wasted time, etc… Think about the positive consequences for family, friends and others through the greatest gift that you could ever possibly give, the gift of health.

2. Read your Personal Vision Statement including benefits/consequences at the beginning and end of each day.

3. Set a weekly, bi-monthly or monthly goal related to your exercise/nutrition plan. Break each goal down into sub-goals and specific action steps. For example: First day- to run 3 stop signs at a slow pace and walk the next three and repeat. Each goal/sub-goal should be written down in a note book or personal agenda. Record your progress along with feelings and benefits. This provides a boost and can be a catalyst to establishing some level of momentum, especially in the early stages of starting a new exercise program.

4. Establish a schedule and mark it in your agenda. Be as specific as possible with respect to time, location, and duration.

5. Do not let thinking or feeling block you from implementing plans for a particular day. Remember you think first, then you feel, then you act. If you think that the weather is too cold to go for a jog, you will most definitely not feel like going. Having enough discipline to ignore your initial thoughts or how you feel and replace it with action will result in execution and positive consequences/benefits.

Repeated success with the above technique will help establish a daily routine and like a ball rolling down a hill, there will be no stopping you. You will have achieved the momentum needed to maintain healthy living which will guarantee the benefits you are looking for. As the days, weeks and months pass; you will continue to become stronger, healthier, happier and more productive.

Stop being inspired to workout and make a commitment to regain your health today.

Mike Landry

Click Here and Start Earning Your Beer

How did I ever let myself get a beer belly? This is a question I have asked over the past few months. Before starting with the 3BG System I never made time for myself. That’s the real answer. With all the things going on in my life I never found time for me. Seems a bit crazy when I think about it now but I devoted a lot of time to my Beer Belly instead.

How much time did I need out of my day to take care of myself? Let me think… thirty minutes. Twenty-four hours in a day and all I had to do was find thirty minutes for me. You might be wondering what did these thirty minutes encompass? Well, here you go… I did fourteen, yes, only fourteen minutes of cardio. What about the other sixteen minutes? Well that was used to make sure I had food to eat throughout the day.

Yeah it’s pretty tough to stay fit these days (hopefully you got the hint of sarcasm). It’s actually not hard at all. In fact it’s easier than being lazy because now I have the energy to get things done. You might be sitting there, reading this and saying, “What a bunch of BS.” And if you have any doubt I encourage you to check out my before and after photos or my testimonial video. Those are 100% real and while we’re being honest- my cardio actually started out at only ten minutes, not fourteen. Don’t worry, if you want to see what the extra four minutes of cardio is doing for me- stay tuned. I’ll be sending BeerBellyBeGone.com a few updated photos shortly.

I like to think I’m a pretty busy guy and I know we all think the same way. I’m not going to sit here and tell you how to make time for yourself. You already know where the majority of your time is being spent and if you don’t I encourage you to think again (if you want some tips on finding time and staying active, check out Sean’s post Never Miss a Monday).
 

No More Beer Belly = More Time For Me

 
How I found time for me was quite simple. I made myself a priority instead of my beer gut. I made sure I had a pair of shorts and running shoes in my car so on the way home from work I could stop at the park or the gym and get in a quick workout. If by chance I forgot to do that, I had a skipping rope hanging on my bedroom door and dumbbells in the living room just so I wouldn’t forget about me. I didn’t sit on the couch until I had done what I needed to do.

The best part about it is, and I can say without a doubt- it gets easier as you go. After about two weeks I was hooked and actually looked forward to my workouts. Where you might lose some time is looking in the mirror each morning; well maybe not, but it sure feels good to see the progress staring back at you. An easy way to stay motivated when you start any routine is to take a few “before” pictures of yourself because for me, seeing a picture of my old friend “ the beer belly” is plenty motivation to continue living an enhanced lifestyle program like the 3BG System.
 

No more Beer Belly = Better Cook

 
That covers the working out part but how the heck did I manage to have all my meals ready in just sixteen minutes? Well you got me… It didn’t take me sixteen minutes to make all of my meals today; it took almost no time at all. I do what cooks refer to as prep or for us regular folk- I prepare my meals before hand. It’s simple. I come home with my groceries and divide up snacks into bags and containers. If I am going to cook chicken breasts I cook a few extra all at once, I cut up some vegetables and bam lunch is ready for tomorrow. Hey, it’s no slap chop; it’s just plain old planning ahead. I do however own a magic bullet that I have been known to use now and again… Soup, chili or anything else that can be divided up and frozen is a great trick too.

I spend slightly more time in the kitchen than I might spend waiting in line at a drive through but the rewards are well worth it. Don’t get sucked into commercial convenience. Create your own convenience and be way healthier because of it. This is something you will learn very quickly with the guys at 3BG. They work hard but most importantly they work SMART. Don’t let the big clowns of the world tell you what to eat. Take time for yourself whenever you have it and use it. At the very least, being smart enough to prep your meals at home will save you money in the long run, not to mention- save you from a beer belly as well.
 

No more Beer Belly = Better Beer

 
Now for the fun part… I drink a wider variety of beer than I ever have. I enjoy beer more now than ever before. The first thing to go when I wanted to “diet” was beer and I always missed it. I have learned to appreciate my favorite beverage more than ever and rather than buying the cheap stuff, I find myself searching for more unique beers with rich flavors. Whenever I am in a small town I seek out local breweries and craft beers. What does that have to do with being healthy? It’s simple- I deserve a good beer and I can afford a good beer because I’m not spending my money at the drive through. Think about it… a “cheap” meal these days costs about 10 bucks. Skip the drive through for a few days and you can enjoy a six-pack of a full-bodied beer. More beer and less beer belly is the life for me.

It’s so easy for me to say this today because I took the steps needed to get me here. I remember trying to get fit in the past and most of the time I would do something drastic like try to run up the Grouse Grind or spend an hour and a half at the gym. The next day I would try to get up and my body would be so sore it was a struggle to get the Fruit Loops out of the cupboard, say to myself, “Not doing that again.” And I wouldn’t.

The biggest thing that jumped out at me after joining Team 3BG is that moderation is the key to success. There are no quick fixes. Just consistency and having the ability to care about what you love. Most importantly, having the ability to care about you. I now know why I had a beer belly and with the knowledge I have gained with Team 3BG I can safely say good-bye beer belly, I know I won’t be seeing you again anytime soon.

In good health,

David Balback

Click Here and Start Earning Your Beer

First up the boys and I would like to congratulate our Team3BG member, Graeme Kelly, for finishing his 10 Km race this Sunday in under an hour!!! A true accomplishment.

Graeme, what beer did you reward yourself with?

Keep the momentum going- ask yourself what’s next? Another 10 Km, a half marathon, Everest?

Like Graeme, I too crossed the finish line with regards to a personal accomplishment. And now, a moment to breathe easy- well sort of…

I arrived home after spending three amazing weeks in the Vancouver sun. Vancity completely redeemed itself this time around after giving me a measly 2 days of sun during my previous 5 weeks there. The trip saw many highlights including my cousin getting married, my dad climbing the grouse grind with us (66yrs young), and me completing my MBA dissertation. The latter happened three days ago and I think waking up this morning I’m finally caught up from lack of sleep.

Honestly, I was a little surprised that I finished with all the distractions of the summer. There were times during the process where I didn’t think I could do it. Particularly when my Macbook and entire years research was stolen from my car while helping out at the Mike Fisher Charity Hockey Camp in Ottawa. To make matters worse I found out my external hard drive (or I) had not been backing up my work and thoughts about quitting my MBA started to drift into my head.

With the deadline fast approaching it was hard to see myself making up for lost time and finishing but I had to at least try. I borrowed a buddy’s computer and went to town. It’s funny, I can not remember ever having a set back of this magnitude before and my mind kept playing games on me. Frustration started to set in as for the life of me, I could not remember all that I had done and what I had written. This is exactly what we see with guys we help coach and inspire to workout again. When someone first starts exercising they tend to beat themselves down and confidence is at an all time low due to the disappointment of where they are starting from.

With frustration levels at an all time high my mom recommended I take a step back from the paper, clear my head and take it out on the old punching bag we have in the basement. Ironic because she hates the idea of me fighting on the ice but man, did this ever help. Three rounds later and sweat rolling down my forehead, my focus was back and I was ready to tackle the mountain that lay ahead.

I used the punching bag a couple of times when I was close to my boiling point but it was exercise and other workouts I did throughout the re-write that managed my stress and got the ideas flowing. Through exercise and movement I was able to develop new concepts and philosophies. I re-wrote the entire paper making it better than before in record time.

SOMETIMES IT TAKES GOING THROUGH SOMETHING TOUGH TO FIND YOUR TRUE STRENGTH

There is nothing better than the feeling of accomplishment. You set a goal and no matter what gets in your way- you achieve it. It gives you a feeling of confidence. A sense of knowing there isn’t anything you can’t take on. And you know what? It’s contagious.

Besides catching up on sleep, over the last two days I’ve taken time to reflect and enjoy the weight lifted off my shoulders but I haven’t stopped. I’m on to my next goal- training camp is three weeks away.

Go after it,

Jon

“Time to contemplate, time to listen to the learning, is crucial to the change process.” — Seven Days at the Links of Utopia

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Finding that groove when it comes to working out is often the hardest thing to do. There are ups and downs that come with starting a new routine- even more so if it has been awhile since you’ve exercised.

The truth is the most fit people in the world struggle with the same issues. Personally, with all the weddings, work, travel and long weekends this summer it has been a mental battle for me with regards to my health and fitness. Here are some simple tips I use to keep myself on track.

Never miss a Monday: Making sure you get a great training session in on Monday will set the tone for the rest of the week. Seriously, never miss a Monday.

Find a partner: Social support is the best way to make sure you stick to your game plan. Surround yourself with people that support your goals. Having someone to train with will greatly impact your success. They can motivate you on days when you don’t feel like training and even add a bit of friendly competition.

Join a team: Working out is only one aspect to a healthy lifestyle. Join a pick-up sports league; there are tons of options out there, look around your local community for various sports teams or athletic groups. Figure out whatever it is you like doing and get out and meet some like-minded people that enjoy playing sports. You’ll make some new friends in the process and have fun all the while improving your health. If you can’t join an organized league or group, start something with a group of your friends such as pick-up basketball, soccer, running, biking, or surfing groups. You can do anything, just get up and do it.

Don’t waste your time: One of your key partners in the gym should be your watch. Have a good timer on your wristwatch so you can keep your rest periods to the prescribed time limit.

Keep moving: If you get to the gym and it’s crowded and someone’s performing the exact exercise that you need, ask to work in with them or pick another exercise that targets the same muscles. Just stay positive and keep moving.

Forget to plan and plan to fail: You need a master plan like the one outlined in the 3BG System in order to be successful in your body/life transformation. Write down your goals, how you plan on achieving them and your progress along the way. Seeing all the work you have done written on paper will help keep you motivated.

Nobody’s perfect: Things are bound to come up in your lives that will prevent you from sticking to the exact plan. If you hit a bump in the road, such as missing a Monday, that’s life and it happens. Just acknowledge that you’ve fallen off track and get back at it. You’re going to mess up and we want you to know that it’s ok. Fitness and healthy living are for life.

By implementing these helpful strategies into your routine, you’ll be able to pull through when life gets hectic and your feeling overwhelmed.

If you are committed to regaining your health and getting in the best shape ever than know that there will be some struggles along the way. Nothing worthwhile is ever achieved without a little adversity. It is those things in life that we have to work for that afford us the greatest rewards.

Starting a new workout program for the first time in years (or ever) isn’t the easiest thing to do but if you are committed, you stay at it and use some of the tips you’ve just read about- the pay off will be huge.

Yours in health,

Sean

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