13.1 Fitness Tips

Next weekend I will run my fourth half marathon. Yep 13.1 miles. As I prepared for this race over the past several months, I found myself asking how are others doing with fitness goals they set at the beginning of the year? They may have even called them... resolutions? As a part-time fitness instructor, people always ask me for fitness tips. So inspired by an article I read in the Wall Street Journal written by Jason Gay, and, in honor of my upcoming half marathon, I offer 13.1 things to remember about fitness:

1. Commit to a regular exercise schedule. Try to go at least 4-5 times a week. Include a mix of strength training and cardiovascular conditioning. Some days will be tougher, others will be easier. Do it anyway.

2. No one in the history of fitness has ever lost a pound while walking on a treadmill at a speed of 3.0 talking on a cell phone or while reading a magazine on a recumbent bicycle. 

3. Stop it with the fad diets. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning. Eat foods from the earth and drink water. 

4. Practice good gym etiquette. There are two types of members: those who wipe down the equipment after using it, and those who are the most disgusting, rude people in the world.

5. Avoid the male or female gym rat who knows everything there is to know about fitness yet has never been trained, certified or accomplished any real fitness goals personally. Please ask them to stop creeping around machines and start working out.

6. You cannot out-train poor eating habits. Take 10 Minute Abs or 30 Day Abs. Flat abs are made in the kitchen. It makes me sad too that Nutella is not a health food.

7. There's a spinning instructor everyone loves, and the one everyone hates. Find out why. If the class is effective, it's hard, you will sweat. If you're relaxed and chatting with friends, you're at brunch on a bike. 

8. You don't need to buy expensive running shoes or muscle shirts to get fit. Running shoes are for runners. They only work if you run in them. Muscle shirts are for people with muscles and, members of rock bands.

9. If you are just thinking about going to the gym--- that burns anywhere between 0 and 0 calories. Get up and go whenever it fits your schedule. Just go.

10. Rest, recover and stretch. It matters in your overall performance. 

11.  P90X, Crossfit, Spin, Zumba, whatever you do... move intentionally, intensely and then try something new every 4-6 weeks. Muscle confusion can bust a plateau...or confusion in general!

12. Don't compare your flexibility, speed or endurance with anyone else. Know your body, its limitations according to age/fitness level and push it to a point just outside your comfort zone. Weekly.

13. Exercise regularly, eat clean, drink water and eat less of everything.
.1 The secret is...there is no secret.. Sorry. The end.

7 Agreements of a Team

I have been fortunate enough to hire many people over the course of my corporate career. I typically have and maintain great relationships with my staff because what you see is what you get. I work well with people who ask direct questions, care about the quality of their work, challenge status-quo, focus on continuous improvement, like to laugh and are passionate about delivering the best . I accept that not everyone has the ability or personality to work that way. I try to be sensitive and understanding of those who need a more delicate environment without tiptoeing around outrageous, unkind or dishonest behaviors.


After some recent turnover on my team, I find myself wondering if my " 7 Team Agreements" are useful concepts to share with newly hired staff. I suppose it makes me "old school" when it comes to communication in the workplace because I actually think teams should talk face-to-face and try to resolve issues like adults rather than whine and badmouth others. I even tend to think its acceptable for a leader to ask about progress on assignments, give input and manage the reputation of the brand over areas which he/she is held accountable. But then that makes me a micro-manager. I even believe it's helpful to have a roadmap to conduct crucial conversations and good leaders should design the basic framework through shared agreements. Finally, as the evil boss lady, I am very open to the team recreating, adding to or changing the agreements. The workplace can be fun and productive. So I turn to the blogosphere for honest, unbiased, even anonymous feedback. As a new hire, how would you feel if your boss shared these with you?

1. Integrity
This involves being true to principled behavior and honesty even when no one is watching. This means you are supportive and loyal to your team even when they or are not around and especially in front of customers or clients. Agree to show up on time and be where you have been asked to be. Don't be sneaky. Integrity requires a high level of maturity and even sometimes self-sacrifice. If we make mistakes, (and we all will) let's own it, live with consequences, forgive and move on.

2. Communication
Verbal and written communication skills are critical to being an effective team and serving customers or clients. Never rely solely on e-mail, pick up the phone and talk to people. If necessary, go visit the person. Have lots of face-to-face conversations. Communication also involves listening and asking good questions. When you are unsure of a task or directive, ask! Sometimes a leader will have to make decisions that you do not agree with, be mature and professional about it. If you have issues, address directly with your leader first. Good leaders will always honestly discuss it with you.

3. Service
Be a host, not a guest at events. Serving others is a noble purpose greater than just doing the work. Seek to help people. Talk to people and find out about their needs, wants and how we might help them. Don't ever clump in a corner at an event. Be out and among the people we are there to serve or taking care of volunteers who are helping us. Let's be kind to each other even if one of us is having a bad day. If you have a problem with the leader or one another, find time discuss it. Honestly and maturely. Gossiping is a weak, spectator sport. It's never healthy or fun for anyone. You can even hurt people with your negative words. Don't. Let's be of better service than that to one another.

4. Confidence
Demonstrate confidence in your area of expertise. This involves your ability to respond and react in uncertain situations with a level of certainty. No one has all the answers, but you are in your role because you have been selected to be effective. While professional development is important, no course or workshop can give you confidence, practice it first in the smallest things. If someone corrects you, don't take it personally. It does not mean you are inferior or they are better, it's just that sometimes others can see things you might not see. Be confident enough to take constructive criticism.

5. Innovation
Always look for ways to improve existing systems and processes. Never get stuck in doing things the same way over and over again. If you have conducted an event or task once, look for a way to make it better the second time around. Do not be afraid to suggest a better way to do our work. If something you want or need in your work does not exist, create it and share it with the team. We might even have fun doing things in a new way!

6. Consistency
The power of our brand, external reputation and credibility lies in us being consistent in the delivery of our services. Without losing our individuality, let's find and agree on general approaches to deliver our consultations consistently. If each of us uses a different philosophy, we risk losing credibility and any value we might bring singularly or collectively. If you disagree with anything we're doing or our approaches become outdated, propose a new philosophy, process or system so we can all improve.

7. Timely Follow-Through
If you are given a task complete it or get answers in a timely manner. If you find yourself unsure of the definition of timely or what to do next: ASK. No one expects you to know everything. If you have too many assignments or priorities let your boss know. If you need other resources to complete your task, let your boss know. Avoid always coming to the table with a problem, come with a recommended solution on how we can make it better. Never dump and run when things get tough or you are uncertain about how to handle a situation. Ask for help, we're in this together. 

Are these reasonable? Overwhelming? Do you agree or disagree with any of these? Why? What would you add? I need to hear from you, leave your comments below... 

Why wait for 2012? Do it now!

As a part time fitness instructor, I observe people who start attending my classes regularly in January and disappear by February. I often wonder: Why did they give up so quickly? I believe one reason they give up is because most have made resolutions that are not well thought out. While I don't make resolutions, I do refresh my life goals every year.

Life goals should be consistent with your personal brand. What three words represent who you are or what you want your legacy to be? How will you get there? Who do you need in your life to help you get there? These are just a few questions to ask yourself. It's never too early or late to start thinking about your life goals. I typically set no more than three major life goals each year. There is no real magic in the number, but research indicates that trying to focus on more than three things decreases your chance for follow-through. Each goal I set affects one broad area of my life. Once again, I have set specific goals in these broad areas: faith, fitness and career. You most likely already know what you want to improve or change, just make sure your goals are SMART: Specific, Measurable, Attainable, Realistic and Timebound. Instead of saying: I will lose weight this year. Why not say: I will lose 10 pounds by March 28 by exercising five times per week. When stated and written that way, the goal passes the SMART test. Whether it’s your health or career, here a few things you can do now to set you on a path to acheive your goals for 2012:

#1 – Volunteer for a cause that matters to you. During the holidays, we focus on helping the homeless, hungry, needy, etc. But remember these conditions exist year round. Whether you are out of work or even if you work fulltime, it is refreshing to help others. Not just people you know, but strangers too. Do it without expecting anything in return. From serving as tutor, to serving in a soup kitchen the opportunities are endless to give of your time and talents everyday, not just during the holidays, not just going on a mission trip. It's good to see the faces of those you help in your own community. There are many needs close to home that we simply ignore everyday. You might even conduct a random act of kindness. Pay for the order of the person behind you in the drive-thru line. Even if it's a minivan filled with a large family! Take your mind off yourself for a while and watch what happens.

#2 – Become wiser about social media. Many of us have Facebook, Twitter and LinkedIn accounts. Some of us even blog. Each of these tools can and should be used in different yet complimentary ways. Determine how you will use social media more effectively and strategically this year. Whether its for your business or your personal brand, what does your digital footprint say about you? How much time each week are you spending using social media and for what purpose? Social media should never replace face to face conversations with real human beings. Are you spending too much time online and not enough time with family, friends or networking? You'll be pleased when you spend less time tweeting or Facebook stalking and more time talking to people in your life. Use social media to educate, build community and learn. Just remember, that meaningful, lasting relationships are built in person.

#3 – Avoid toxic people(or being toxic). Be deliberate in decreasing contact and conversations with people who gossip, complain and constantly criticize others. I am disturbed by people have no depth to their conversation unless they are criticizing others or discouraging possibility thinking. Seek to avoid these conversations and those who initiate them. Seek to avoid being the person who starts these conversations. I try to encourage whenever possible, but I will more often than not deflect conversations when people gossip about others. No one wins in those conversations and its just wrong. I want to surround myself with nutritious people. Be green and growing, (YUM!) not ripe and rotting (BLEH!).

#4-Dig deeper spiritually. If you already have a strong faith, go deeper. As a Christian, I find wisdom in reading the Bible each day and peace in praying for others. If you go to church, try practicing some of the principles and concepts discussed by your pastor, preacher or spiritual leader. I find this especially important at work or while you are searching for work. These may be very basic things like: kindness, integrity, honesty, encouragement, forgiveness, etc. Go to a place where you can share in healthy fellowship  and grow spiritually. Don't focus on a religion, focus on your relationship with God.

#5-Move your body--intentionally and regularly. If you have been sedentary, don't start working out like a crazy person on January 1, 2012. Be consistent (4-5 times per week) with exercise. Often setting a goal to run a 5K, 10K, half-marathon or marathon by a certain date will help. You don't need to buy elaborate fitness equipment or cut out all carbs. Just be consistent. Watch your portions of food. I'm also learning that rest and finding simple joy in life is important too. Build in time to renew and relax as well. It matters.

You can start doing these things today, why do you think you have to wait for the New Year? Do it now. Try writing out three goals right now so you can be fit in body, career and spirit for an outstanding 2012! Blessings.

What's on your Christmas gift list?

Many of us are caught up in the hustle and bustle of last-minute holiday shopping. As we go about our busyness, my thoughts drift toward Christmas, work and life in general. What's really important to give or get? 

I have been joking with friends and family about material things I want, like a puppy or an espresso machine. But when I honestly reflect on Christmas, I have a much deeper list of what I'd really like to give and get. These gifts do not have a monetary value, so everyone can afford them. These gifts do not have a shelf life, so they may be used at anytime throughout the year. Here's what I want to give and get:

The gift of humor: Laughter draws people together. Whether at work or with family and friends, take a minute to laugh together. Avoid laughing at someone else's expense but laugh outloud. A hard, belly laugh. Research has proved laughter has positive side effects on health,longevity and long term relationships.

The gift of listening: At home or at work, listen carefully to what people say. The topics that are most important to them will often come up in casual, formal or professional conversations. Ask questions and really listen to the answers. You may not be able to solve the problem but a listening ear can ease the burden for another person. 

The gift of attention and time: We live in a world of instant gratification. There's never enough time to get everything done. Instead of doing three things at once, mentally slow down and be in the moment with your family,friends and co-workers. (Yes, I'm talking to myself on this one). Is there someone in your life telling you what's bothering or worrying them? Give them your full attention. It makes them feel valued and you'll understand them better. Life is too short not to make time to slow down, connect and forgive. 

The gift of thanks: Adopt an attitude of gratitude. Do you have a job? Even if you dislike the people and the work. Be thankful that you are employed. Take a moment to send a card or verbally thank those who helped you in some way this year. Make it a practice next to write down weekly or evenly monthly a few things(or people) you are thankful for. It's amazing to look back on the list after one year and be able to count your blessings.

The gift of prayer: Whatever your religious or denominational leanings, you can always pray for someone who is going through a struggle. You can also offer a celebratory prayer for someone experiencing good fortune. Either way, it takes your mind off of you and allows you to consider someone else. Pray for those who irritate you or those you find less than pleasant to be around. There may be something else deeper going on with that person. Don't allow petty differences to get in the way of your personal or professional relationships. Forgive them and move on.

My Christmas hopes for us all include:
May we celebrate our individual beliefs without apology.
May we seek solutions to disagreements by honestly communicating.
May we ask for support when we need it.
May we offer to support someone else when they need it.
May we surrender to the truth and forgive others when they wrong us.
May we avoid negative influences and the wagging tongues of gossip.
May we seek to grow, serve and be an example of the greatest gift of all! 


Merry Christmas! What's on your list that cannot be bought in a store or online?