“Success can be lonely at the top….but there’s more!”

Growth and Goals

The topic of growth vs goals is a great point of discussion and here is why.

Most of us go through life with some big goals, get a job, house, cool car, get married, “be successful” and for most of us we achieve these goals. 

Then what?  What do we do once we achieve these goals?  Do we set new ones? Do we brag, boast and show off our new found success?  Or do we just chill and enjoy life, totally unaware that if new goals are not set we will slowly start to become unfulfilled.

I have gone through all of the above scenarios.  I set goals, missed goals, hit goals, celebrated, and also chilled and did not set new ones.  Still I found something missing.   

That missing piece is GROWTH! This may be one of the most hidden and elusive of all successful mindsets.  When one comes to the conclusion that life is all about Growth, our focus shifts from “DESTINATION BASED” goals to “CONTINUOUS IMPROVEMENT” based goals.

Our goals in Health and Fitness need to also align with growth based goals.  This allows for the focus to shift back to life long continuous improvement and not just getting a 6-Pack for summer.

Focus on getting better every day, improving everyday, looking ahead 5-10 years and aligning life long growth based goals.  

Small successful habit compounded daily leads to amazing results throughout your entire life.  This is all possible when a GROWTH BASED mindset is applied.
Apply this mindset to your life and watch your perspective, attitude and behavior change for the better.

Jon

90 Days of Effort After a 2yr Break…. #TheCompoundEffect

Do you believe 90 days can make a difference in your life?  For some reason 90 days sounds sooo much easier than 3 months.

I decided to get started back into a fitness habit after taking a 2 yr break.  Previous to my 2 yr break I had lifted weights and ate well for 12 years.  I vowed to never quit but I did take a break and boy was it tough to “RE-START”.  So I made the choice to take it a day at a time and get a little help from The Herbalife 24 Supplement Product Line.  

So now 90 days later and results have arrived. 

Next goal get stronger (all body weight excersises by the way) and empower others that CHANGE IS POSSIBLE!! 

“If you want to change your life, CHAGE YOUR LIFE”

“If you do something, SOMETHING WILL HAPPEN”

  

6 week workout plan

For those that want a solid plan with exactly what I did for 6 weeks message me at jonklieman@gmail.com

Restarting after taking 2 years off from workouts and nutrition.  

Know your BMR

Here is a great site for understanding your Basal Metobloic Rate, how much energy your body needs and consumes daily.  

Information like this is very helpful when determining caloric intake for loosing weight as you can monitor the calories eaten per day in accordance to your burn rate.  You would be amazed how (1) sitting at Taco Bell can slam 1300-1500 calories.  In most cases that is almost an entire day worth of BMR calories. 

Nutrition management is a science.  When we have awareness of how the food we eat affects the body, behavior to those foods begins to change. 

http://dailyburn.com/life/health/how-to-calculate-bmr/

Counting Macros! Expand your mind to understanding Calories.

In my quest for understanding the foundational details of loosing weight, I started searching the web.  I began to hear “count your Macros”, from all these ripped trainers.  What the heck is that?  I don’t need an excel spread sheet to loose weight! (Kidding).  

I did run across this link last night in my searching, which is very explanatory when to comes to explaining how to count macronutrients meaning, proteins, fats and carbohydrates.  

This method of counting calories is really what it takes to precisely lose or gain the proper weight that you desire.  

If you are looking for a specific result,  you need to create specific beginnings and that means getting very detailed with what you put in your body.

How To Count Your Macros (A Comprehensive Guide)

Enjoy the read…

What is “REALLY” inside of you….

I remember long ago at the turn of  age 18 when I took my first step in the gym.  It was a summer day and I had no idea the path that I was about to embark upon.   Little did I know “Why” I was there in the first place.  All I knew was…hey lets get some big muscles, so I thought.  As the years progressed on, I developed a strong desire to achieve results, a desire that I still at the time could not pin point.

It wasn’t until one night where I found out that my “Ambition” was deeply rooted to the “PAIN” of being small in my younger years and getting picked on a lot in school.  WOW…a subconscious motivating movement away from pain propelling me to greatness?  Could I be so lucky?

Have you ever found yourself being motivated by an unseen force?  Have you ever seen yourself held back by a mental block or fear?

The quest of, “WHY DO WE DO WHAT WE DO“, is a journey into the very fabric of our being, to uncover the personal driving factors that can have  a very strong grip on behavior.  When this, “Movement away from pain”, or “Intense desire for pleasure” is uncovered…harness it into positive movement forward!!!   Don’t lull in the pain or dream about the great possible feelings.

Here is a example of the Motivation time line that I have experienced over the last 12 years…maybe it may help you out.

I have evaluated my behavior in these stages over the past 12 years:

1. Beginner, insecure, driven by pain, pulled to look good in front of others
2. Intermediate, gaining confidence, driven by pain, pulled by pleasure of getting HUGE
3. Competent, confident, driven to maintain health, pulled to acquire peak performance
4. Experienced, secure with who I am, creating the be me possible (no more comparing), driven to help others..

Sit back and evaluate your “WHY”…what are you running from, what is pulling you forward…OR…have someone light a FIRE UNDER YOUR ASS and NOT GIVE YOU THE WATER TO PUT IT OUT!!!

Wow I even learned a few things about myself just writing this post..

– Jon

Solution #6 – “I don’t like working out when it’s too hot of too cold” (Workout Motivation Tips)

Yes, I can relate.  When the thermostat says 104 degrees or 20 degrees  it can be a bit tough to get motivated to hit the weights or go for a run.   It can be even worse on a super hot day when you don’t have AC in your house or car and you have to drive to the gym.  The opposite is true as well for rainy weather and the super cold weather.   To make for simple reading, here are a few bullet points to battling the temps.

“The HEAT”

• Run at night, even the temp is around the 70-80’s you can still put a wet towel around your neck and hit the pavement
• The GYM should have AC, so you will be good there.  Make sure to park in the shade if possible to avoid getting back in your super hot car.
• SWIM!! What a great way to beat the heat and stay fit. Find a nice pool and start the laps.

“The COLD”

• Day or night it is cold, and if you like to run then you are going to feel the chill.  Buy some of those hand warmers and get some ear covering.  There is nothing worse than having them ears get cold.
• Bundle up pre-gym, and have all your workout close under neath.  Get the workout started and gradually strip down the layers until you are all warmed up.

So yes this is not exactly MIND BLOWING advice that will change your whole workout routine.  But, I have seen the weather hold people back.

Please contribute a few of your ideas or fun things you do to “Beat the Heat” and “Fight the Freeze”…

Jon

Solution #6 – “I don’t like working out when it’s too hot of too cold” (Workout Motivation Tips)

Can you really increase muscle strength in 15 seconds?

Check out my video below on how to accomplish some pretty neat strength gains, INSTANTLY!!!.  This product also works for other athletic endeavors as well as daily physical activity.  Click on the link below my video to purchase.

Solution #5 – “I need a workout partner to keep on track” (Workout Motivation Tips)

“C’MON ONE MORE REP”, yells your workout partner as you push that bench press up one more time…

“WOW, THANKS.  I DON’T KNOW WHAT I’D DO WITH OUT A PARTNER!!…

I hear time and time again that once a workout partner flakes out, or schedules change the individual I was helping out in the gym just fades out and stops attending.

So what is the “Solution” to keeping the excitement and momentum alive when the ever so needed “workout partner” quits on you!!??

Here are some tips:

• SMITH MACHINE:  this machine has the bar on guided rails with safety clips at 6-10 inch intervals.  You can safely lift heavy and to failure even heavy max weight.  Lift until you can’t lift any more and simply turn the bar to clip the arms on the closest rung.  This machine can eliminate the need to always have someone with you to assist in the heavy lifts.  (BTW – in the next few Blogs posts I’ll do some of the lifts to show you and post to youtube).  You can work on the SMITH MACHINE with squats as well.

• MUSIC:  if you need someone there to pump you up and have a hard time motivating yourself to do those last few hard reps.  Make sure to have some high pace music with you to push you past your comfort zone and to get that last rep in.

• MEET NEW PEOPLE:  It never huts to ask someone new to spot you?  Heck if you are a guy, find a cute girl to give you a spot??!!  A little EGO motivation always helps to get in a few last IMPRESSIVE reps.  Just don’t push it too hard.  Ladies, you might want to find a few classes to attend in the event you partner flakes.  That way you have a few back up plans in the event you don’t want to hit the weight floor solo.

• Last but not least – TAKE OWNERSHIP – you do not need a work out partner to succeed.  The true burning desire to avoid pain and move toward reward or pleasure comes from within.  If you REALLY need a workout partner to stay focused, then what that tells me is that you really need to work on your INTERNAL REASONS for getting into a fitness habit in the first place.

Find that passion within and you will never have to rely on the passion of others to move you towards your goals.

Jon

– Workout Motivation Tips – 21 days of solutions