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The Power of Written Goals…
Since it is the beginning of the year, I’m sure you have several goals….Perhaps fitness, financial, spiritual or otherwise. I have a question…
Are you putting your goals in writing or are they just in your head? Goals that are only in your head are just dreams. While dreams are awesome, and they are the inception of goals, there are additional steps that have and need to be taken in order to manifest those dreams into existence.
Here are a few of my thoughts and experiences regarding goal setting.
Write down your goals…There is POWER in seeing written goals. It incites action!
Revisit your goals often. This will serve as a reminder to keep you on track to achieving those goals. Don’t let them become an afterthought. You may become tired at times during this journey and you will also probably encounter distractions or deterrents.
I like to post my goals on sticky notes and place them in locations where I have to see them at least daily.(i.e. My bathroom medicine cabinet)
This helps me with holding myself accountable. In the morning, I ask myself what can I do today that he get me one step closer to reaching my goal? At night, I ask the question, what did I do today to bring me closer to my goal? If I don’t like the answers, that means that I have to work harder and be more intentional the following day.
Keeping my goals visible allows me to pray and meditate on them often as well. I usually place an inspiring Bible verse or verses near the goals. I am acutely aware that I cannot accomplish my goals on my own.
I encourage you to try this practice of writing down your goals for at least 90 days and see how it goes. I am willing to bet that if you have never done this before, you will see a significant difference in your goal achievement results.
Don’t just make a resolution and let it fade away in a few weeks. Set goals and crush them!
- Published in Business, Finance, Fitness, Health, personal finance
My First Triathlon
Competing in a triathlon has always been on my bucket list. I remember my Dad talking about them when I was too young to really understand what it was or what it entailed. Fast forward a couple of decades, I began seeing one of my good friends, Carolyn doing a ton of biking and swimming on social media. After a few weeks, she posted that she competed in a Half Ironman. I was elated for her! I thought it was a huge and cool accomplishment. I met up with her shortly afterwards and she began sharing with me her training journey and the ins and outs of a triathlon. Needless to say, by the end of the night, Carolyn had convinced me to do I triathlon. I found myself signing up for my first Tri the very next morning.
For my first my first race, I decided that I should get my feet wet with a sprint triathlon. This particular race was a .25 swim, an 16 mile bike ride, and a 3 mile run. I ran a few 5ks here and there, but nothing to this extent. I have always loved swimming, but hadn’t swam competitively since I was a child, and this was open water swimming, which is a whole different ball game. As far as cycling, does casual bike riding and sporadic spin classes count???
I had about 9 weeks to train before my race. I felt like that would give me enough time to prepare for the race, but I had to be intentional and really put the time into my training. Then I had to buy gear, which can get costly very quickly, but if you are willing to do a little digging, there are a lot of deals out there. Carolyn told me about a coach and triathlon group who she trained with. After a week or two, I decided that I may need to meet with a coach to make sure that my training was on track. That was one to the best decisions that I made. Not only did I learn a lot and improve when it came to my swimming, but I had a chance to meet a lot of great people in the process. The triathlon community it pretty close knit, I would imagine that it would be comparable to the crossfit community. Training was hard, but fun. Also, it was quite time consuming, a lot of early mornings….ugh.
It was finally race day. It was a hot typical Florida summer day, the waves were a lot more choppy than I expected. All in all the race went well. I came in under my goal time, which was to finish before two hours. I could’ve probably done a little better, but I was a little too conservative on the bike portion of the race, so I wouldn’t be spent when it came to the run. It was a great experience, and I can’t wait to do it again. I met and formed relationships with a great group of people, pushed my body further than I had before. I have put my competing and training on hold for the moment. As I mentioned in an earlier blog post, while I was in the midst of training, my wife announced that we were pregnant! We later found out with twins!! So needless to say time is very limited at the moment, and not conducive for “Tri” training with everything else I have going on, but I’ll be back out there soon, running through a neighborhood, swimming in an ocean, or cycling through a town near you…
Vision 2.0
I wrote a blog post a few weeks ago on vision. A few days later, I was speaking with some friends about it, and I really went in depth about how to put visualization into practice and how it has helped manifest some of my dreams in life. One of my close friends suggested that I write about this. So here is a follow up to my original post on vision.
When visualizing something, instead of thinking of it for a few moments and then moving on to the next thing, make sure you spend time and submerge yourself in that vision. For example, a few years ago, I really wanted this particular sports car. I would think about this car quite often. After watching “The Secret”, I began to apply a few visualization techniques to what I was somewhat already unintentionally doing. I began to make time for envisioning this particular car, and I was specific. I began to envision what would the interior look and feel like, how the exhaust note would sound and imagining myself shifting the gears. Even down to what song would be playing on the radio. I would do this exercise quite often. After quite a bit of time, I was able to purchase that sports car, and it looked exactly like what I envisioned.
My point is to be intentional when you are visualizing. Spend a good amount of time practicing it. Become entrenched in your thoughts. Be specific, envision feelings and sounds. In my opinion, this is faith. You are expecting something that has not happened yet.
Write your goals down as well. Keep them in a place that you will see often, and it will keep your vision on the forefront of your mind. For me, it is my medicine cabinet. I open it every morning and there my goals are. This way, you will continue to work towards them.
I do have to say this…visualization is only a tool to assist you with achieving your goals. There is no substitute for hard work and prayer. With all of these things combined, I am confident that it will help you achieve your dreams and goals just as it has happened and is continuing to happen for me.
I would love to hear how faith and visualization has helped you reach your goals and dreams.
Interview with an Entrepreneur/Bodybuilder/Power Lifter…
A few days ago, I had the pleasure of sitting down with Jared Graybeal, 20 something, personal trainer, body builder/powerlifter, and CEO. This interview will not give our full conversation justice. We discussed so many great things. I have done my best to encompass all of the topics discuss, but hopefully in the near future, we can do a follow-up interview and discuss more topics, and perhaps catch it all on video or audio. For now, here is an introduction to Jared Graybeal.
Jared has been into fitness most of his life and began weight lifting at the age of 18. He fell in love with the aspect of getting better and loved the gym atmosphere. He knew early on that he wanted to be a personal trainer. After rising through the ranks and being successful in this arena for years with a few different companies, through his hard work and Faith, doors opened and Jared had the opportunity to start a meal prep company, Superfit Foods.
We have seen on your social media accounts that you compete in bodybuilding and powerlifting lifting competitions. What has that experience been like?
I competed in my first bodybuilding show at age 21. I only prepped for 12 weeks and ended up placing 2nd. 3 yrs later, I competed again and placed 2nd , and once again a year later and placed 1st! Earlier this year, I decided to compete in a powerlifting competition, because I enjoy lifting heavy. I enjoyed it and ended up placing 2nd. I am currently preparing for another powerlifting competition in a couple of weeks.
What made you decide to become an entrepreneur?
I have been an entrepreneur since I was 11 years old. I started selling skate stickers that I was able to obtain for free and sold them to kids at school. I sold popsicles as well. I would buy a large bag and sell them individually. In my teenage years, I owned a car washing service that was pretty successful. I always knew that I wanted to own a business and teach, so I began to find ways that I could incorporate my love for fitness in this.
Tell me about the origin of Superfit foods.
After a few ventures fell through, in 2015 I was approached by someone, who knew of my passion for fitness and entrepreneurial spirit and history, about starting a meal prep company. Here we are two years later.
What have been some of your biggest challenges as an entrepreneur?
At the moment, it is deciding which opportunities to take advantage of. Right now, doors are opening and we want to make sure that we make good, sound decisions for the future.
We follow you on social media and you seem extremely busy yet you post a good amount of content. How are you able to manage this?
I make it a priority, and I am intentional about it. I schedule everything! I have a specific time in the morning each day, dedicated to social media. After that I can move on to the next task. The key is to prioritize it. I am the same way with my daily devotional. I have a dedicated time for it each morning(non-negotiable), because it is a priority for me.
How important do you feel that social media is for your business?
I feel that it is extremely important. 80% of our marketing budget is spent on social media. I make sure that SuperFit Foods has daily content.
What do you do in your down time? That is if you have any…
I read..a lot!
What are you currently reading?
“Good Things” by Kevin Gerald and “Good to Great” by Jim Collins What is most rewarding to you? What drives you?
My plans. I actually enjoy planning and seeing those plans manifest. Experiencing life changes and receiving feedback from people that I have worked with. Actually seeing what I do, helping people.
What is most rewarding to you? What drives you?
My plans. I actually enjoy planning and seeing those plans manifest. Experiencing life changes and receiving feedback from people that I have worked with. Actually seeing what I do, helping people.
I know that your faith is important to you. What part does it play in your life and business?
We run a secular business, but the success of this company is from my internal faith. How we run our business, train our employees, and treat our clients reflect my faith. We even use scripture in our staff meetings.My foundation in Jesus is why we are here. I want people to know that my success comes from my Faith. God created this business.
Now let’s get deep. What’s your favorite cheat meal?
Pizza
Your favorite exercise?
Bench press at the moment. It changes from time to time, though.
What is something that you would like for our audience to know that most people probably don’t know about you?
Hmmm….maybe that my middle name is Axl. My dad was a huge Guns & Roses fan.
Who do you follow or admire in business?
Pastor Craig Groeschel is my number one person.
What advice do you have for any entrepreneurs starting out?
Do your research and believe in yourself…
Where can we find you on social media?
Facebook: Jaredgraybeal
Twitter: @Jaredgraybeal
Instagram:@Jaredgraybeal and @Superfit_foods
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The New Old Weight Loss Fix….. Apple Cider Vinegar
Lately, apple cider vinegar has been popping up a lot a sure fire way to lose weight. There are all kinds of ACV detox diets out there. While ACH does have quite a few health benefits, I wouldn’t quite call it a miracle elixir. Let’s look into it a little bit deeper.
Can apple cider vinegar help you lose weight? The answer is yes and here’s how. There are studies that show, that ACV can lower blood sugar levels and decrease insulin levels, which could aid in fat burning. It is also said to reduce belly fat storage and can be used as an appetite suppressant. ACV has even been shown to lower blood pressure and cholesterol.
When you purchase ACV, you want to make sure that it is organic and has “mother” in it. The organic version has more “good” bacteria in it and living nutrients.
When and how should you take it? Well, make sure that you don’t take it with caffeine. This may slow down the absorption process. I have seen a lot of recipes that call for it to be mixed with honey, water, and a few other spices. As far as when to drink it, you can drink it anytime. Some people suggest right before a meal to help with curbing your appetite. I personally like it first thing in the morning or before bed.
How often should you take it? 2-3 times a day would be optimal, remember that it is an acidic substance and too much of anything can be bad.
All in all, apple cider vinegar has several health benefits and could possibly aid in weight loss. However, it should not be used as a substitute for exercise and a healthy diet.
I would say give it a shot and see how it works for you.
Do you have ……Vision?
I have a question for you…
Whatever your goal may be, whether it is to get in better shape or if it is to become debt free do you actually visualize yourself achieving that goal? If not, I would encourage you to start. When you do this, don’t make it a brief exercise, make it detailed and really become engrossed in your thoughts. For example, think about what would your body look like if you were in better shape? Would it be to have a body like Sylvester Stallone, Tyson Beckford, or Jillian Michaels? Maybe it would be seeing a certain number when you step on the scale or a certain number when you log in to check your bank account balance. Imagine the feeling that it would bring. What you you do once this particularly goal was achieved? “A study published in the Journal of Behavioral Medicine in 2011 found that people who saw themselves as the person they would like to become as a result of exercise burned more calories than did those who imagined themselves only working out or getting ready to do it. ”
Visualization is a powerful tool that has been utilized by athletes for a very long time. Science says that this technique works because neurons in our brains, those electrically excitable cells that transmit information, interpret imagery as equivalent to a real-life action. When we visualize something the brain fires an impulse that signal our neurons to perform that particular movement.
If you haven’t already, I encourage you to begin incorporating visualization as a tool to help you reach your goals. Try this out for a few week or even a few month. I would love to hear about your results.
We will leave you with these 3 things:
-Get clear on what you vision is.
-Be consistent and in depth when visualizing your goals.
-Execute, make sure that your actions are bringing you closer to obtaining your visualized goals.
Also, “Vision” just happens to be one of the strongest characters in the Marvel Universe. (We just wanted to throw in that bonus info..)
Interview with a Fitness Entrepreneur
This week, I had the pleasure of sitting down and speaking with Jacksonville business owner and fitness professional, Keith Brown. Keith is the owner of Auxiliary Fitness.
Keith is a young, ambitious, and determined entrepreneur who grew up in Jacksonville. Keith strives to apply what he has learned throughout the years in academics and in the sports world to manifest his vision and constantly develop his mind, body, and spirit. He translates this same philosophy to his clients as well in order to help them achieve their goals. Keith is also currently working on his Master’s Degree in Public Health.
More about our conversation is below:
How did Auxiliary Fitness start?
I have always had a passion for sports, fitness, and health. I decided to turn this passion into a career and become a personal trainer. The human body is meant to move. We were not meant to be sedentary creatures. The term “auxiliary fitness” is simply supplementing the movements that we should be doing on a daily basis. My goal is to assist an individual with getting their body to function at the level that parallels where their mind or vision is.
How long have you been in business and personal training?
Auxiliary Fitness has been in existence for over 2 years. I have been personal training for 9 years professionally and even 6 years before then if you count family and friends. So about 15 years.
What is a typical day like for you?
I usually start my day around 4:30am with prayer and meditation. Later, I begin training clients at 6:00am for a few hours then take a break, which incorporates more prayer. I resume training for a few more hours on into the evening, closing out with prayer, after that I study.
What inspires and drives you?
FAITH. Grasping for and striving towards my vision and willing my way towards my goals and persevering through adversity.
Who do you admire and follow in business?
Reginald F. Lewis and Frank Lucas. They were savvy businessmen.
What is one of your biggest challenges as a young entrepreneur?
Finding a wife. Lol. Someone who has drive and goals that are comparable to my own. Someone who will support me and that I can support.
Who has had the most impact on you as a business owner?
A few close friends and mentors.
What do you do in your down time?
At the moment, mostly studying, but when I am not doing that, I am sleeping or binge watching TV. Looking forward to the series “Power” returning.
What is your favorite exercise?
Jogging! I feel free when I jog.
Do you have any advice for any fitness entrepreneurs just starting out?
Know what motivates you. Once you have that, then apply it 110% to achieving your goals.
Social media Links:
@quarterbackfitness on Instagram
My Top 5 Favorite Fitness YouTubers!
Are you a YouTube fan like I am? YouTube can be a great source of entertainment and a great learning resource as well. You can find out just about anything on YouTube from instructions on how to fix a flat tire to a product review on the latest tech gadget. Also, you can find great fitness information and inspiration on this video-sharing website. Below, I have listed my top 5 favorite fitness YouTubers along with their channel names and why I follow them (no particular order):
1. Damien Patrick: Damien Patrick
In my opinion, Damien has one of the best fitness channels on YouTube. He is knowledgeable, his advice is sound, and his training tips and workouts are awesome. This is what I consider a no frills channel. There is not a lot of fluff just good solid fitness content.
2. Chris Jones: PumpChasers and Physiques of Greatness
I have been following Chris for a few years now. I like how he takes his viewers through his daily life. He documents his bulking and cutting cycles and lets his viewers know exactly what he is doing to make changes to his physique. Chris comes across very genuine and appreciative of his followers. He is a funny guy and his rhymes (see earlier videos from Physiques of Greatness) are awesome!
3. Chelsea Karabin: ChelseaLifts
I discovered Chelsea’s channel through a collaboration that she did with Chris Jones. Chelsea, having several certifications in fitness, has a vast knowledge of the human body. Her tips and techniques are sound as well. Her earlier videos have more fitness content. I also follow this channel because of her entrepreneurial spirit and journey.
4. Brandon Carter: Brandon Carter
I don’t just follow this channel because his last name is Carter, but it helps. j/k. Brandon is a formal personal trainer, and he has solid advice to give on tips to gain muscle mass and stay lean. I like Brandon’s earlier videos best. His content was more fitness based, which is why I watch the channel, and his later
videos have a lot to do with motivation, which I can see that it is helpful to a lot of people. Brandon’s videos on intermittent fasting are great, too. I was introduced to the concept through his videos. I will share my experiences with intermittent fasting in another post.
5. Keith and Kevin Hodge: TheHodgetwins, TwinMuscleWorkout, askhodgetwins, Hodgetwins Top 10, and Hodgetwins Vlogs. Their videos were probably one of the first fitness Youtube videos that I ever watched. As you can see, they have multiple channels. Twinmuscle is my favorite because it has the most fitness content. They let you know what has and is working for them in improving their physiques. The comedic value of this channel is priceless. You will learn something and be thoroughly entertained at the same time.
Honorable Mention
Elliott Hulse: Elliott Hulse
Dani Reardon: LilMonstar
Hudson and Brandon White: BuffDudes
Dana Linn Bailey: Dana Linn Bailey
DISCLAIMER: Some of these channels contain vulgar language, which I do not advocate. However, I have found that the fitness content is in practical and valuable.
I’m Baaack!(2016 Year in Review)
2016 was a roller coaster of a year. There were several high points with a few bumps along the way. Several events occurred as to where I had to put my blog and Youtube channel on hold. I will make an attempt to summarize my life events of 2016.
First off…my laptop died! Ahhh!
Just as I was getting into my Youtube groove, my laptop decided to call it quits. I had been toying with the idea of transitioning from my HP to a Mac to aid in editing my videos. With my HP dying on me, it pushed me towards that transition. Now the search for a new computer was on. As you will find out, I rarely buy anything brand new. I will discuss this in further detail in another blog post. I was searching for a gently used Mac with the specs that I needed. After a few failed attempts, I finally found a Mac that would fit my needs on Craigslist.
My First Triathlon
I signed up for my first triathlon in 2016. I have always enjoyed swimming, but cycling was okay to me. I have always despised distance running; therefore, the running portion of the race was going to be my challenge since it was what I enjoyed the least. I was inspired to sign up for the race by my good friend, Carolyn. She competed in her first triathlon, which was a Half Ironman, at the age of 50! After two and a half months of training, which was pretty intense and time consuming, I competed in and finished my first triathlon in July.
Now here is the kicker…
Two weeks before my race in July, my wife announced we were having a baby! Fast forward a few weeks to a doctor’s visit where we find out that we are not only having one baby but two babies! TWINS!!!
That’s not the half of it. In November, my wife, Dawn, gave birth to our beautiful son and daughter. The twins decided to make their grand entrance to the world almost three months early. This presented an group of other challenges. They are doing fantastic now, and I will create another post in the near future detailing our NICU journey.
2016 was a life changing year for me. All in all, I would have to say that it was fantastic even though it had its fair share of adversity. I came out of 2016 stronger, physically, mentally, and spiritually.
- Published in Fitness, Health, Parenthood
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