Exploration of my journey as a Personal Trainer, Community Activist, Emerging Motivational Speaker, Life Coach and Author. I am an entrepreneur who broke free from the corporate world. Many ask about my motivation, ambition, and trials and tribulations...
This is the insight, vision, mindset and value system off of which I pave my road (it's still rocky)...
We all have a story. We all experience times of struggle, triumph, love, laughter, sorrow, growth, and things we feel compelled to share with others. Some call this, "The Human Experience". Today it seems that every "successful" person, no matter what their professional also becomes an author or avid blogger. We see that there is not only personal satisfaction in sharing our journey with others in hopes to inspire them, but also unlimited business potential. Technology allows us to share stories via photos, status updates, blogs, and even e-books. Anyone willing and able has access to our work, and will likely share our story if they can relate. This is all done for free! You don't pay anything, and neither do they. Not only is there beauty in sharing our story for free, but there is also a built value and reputation. This is the business opportunity. If you listen to many of the great personal development coaches, they will often give knowledge away for free. Some of them publish entire books for free because they feel such a passion and see the need to share! Yet, still some do not take advantage of the materials. It's easy to read a "How To", but it's harder to live it. With information being the #1 largest commodity in the world, where is the valuereally found?
The answer is within ourselves. The value we place on our growth and personal expansion will determine if we use, and then how we use the information available to us. Information can be offered up by anyone, but who's information do we trust when it comes to the important things in life? Most likely someone with a great education, or a successful entrepreneur worth millions right? Maybe, but what about the simpler things in life, like being a good wife and mother? Would you trust information provided by a stay at home wife and mother, or someone with an advanced degree in childhood and family development? That seems simple enough - the wife and mother! Why? There's a first hand, emotional experience given, and that just seems to be more credible. I heard Dr. Oz say in an interview with SUCCESS Magazine something to the effect of "...Once you connect with people's emotions you're able to really address the issues, and gain trust." This is power! The beautiful thing about the art of writing is that no one can confine us to a box. Our thoughts may be labeled or judged, but a story consists of many parts. It puts our lives into context. No single story is truly singular. Connections to people, places and things in the story lead to many other stories. Isn't it amazing how no matter what decisions we've made in the past, we still have a future that we can link back to previous events in our personal history? Whatever your story is, someone wants to hear it. What are you going to do with it?
"There is no greater agony than bearing an untold story inside of you."
As I continue my research and fill my mind with inspiring advice from other successful people, I cannot help but to look at the world differently. It's as if my eyes are continuously being opened to more and more opportunity every single day. When I`m driving, at the grocery story, or even dreaming I think of new ideas for every loophole I see in society! Entrepreneurship has grown within me. I always had the drive, but self-education has fueled me to pursue great adventures.
While this may sound motivating, or exciting - it takes more then just that to become a successful entrepreneur. It's a process; it takes time. Here are the biggest concepts that I've found to growing my success in entrepreneurship and business:
Clearly Defined Goals:
Without goals that are measurable and mapped out, you will have no idea where you're heading. As a Personal Trainer I often work with people who tell me "I've tried everything. Nothing works!" My first two responses: 1) What are your goals for yourself? What is it that you want to accomplish? 2) Do you know what you're working toward? First and foremost (included in assessment of one's physical needs), I help my clients goal set. For most people, this process is more difficult then it is easy.
You need to know where you're headed in order to get there. Don't let your life become a dull ride that continues circling 'round and 'round until you're bored and saying "Same 'ol same 'ol". Set goals! It's okay to start small if you have to. Every goal accomplished leads to another goal to work toward.
"If you want to live a happy life, tie it to a goal; not people or things"
Albert Einstein
Good Attitude / Perspective:
Developed only through training oneself to rid their lives of negativity, a good attitude/perspective will define how you handle setbacks within every aspect of life. Too often, people get discouraged by setbacks and failures. What happens? They quit...never knowing how close they were to achievement. It's absolutely essential to train your mind to find the positive in every situation. It sounds fluffy and fun, but the reality is that we live in a harsh world with a lot of negativity. We have (as a collective society) become tainted, jaded, negative, too spoiled, and bombarded with the latest gossip. From Facebook to The National Enquirer, society tends to buy up / buy in to the latest gossip.
I have to recommend to stop this! The first time I realized how much I personally bought in to all the garbage was while reading Tyrese Gibson's book "How to Get Out of Your Own Way". His challenge was to forego willingly putting negativity into your mind. I highly suggest everyone does it to not only to gain awareness, but also because life is hard enough; we shouldn't contribute to filling our minds with garbage.
"I have failed over and over in my life, and that is why I succeed."
Michael Jordan
Passion:
You have to whole-heartedly believe in and love what you are promoting. Your brand must represent who you are inside! A burning passion to share, educate and encourage those around you to believe in your message. We all know people who talk a good talk, but never truly walk the walk. Everything you say must match everything you do. Your passion will drive you to learn as much as you possibly can about your message. When you're exhausted (you will have many exhausting days), your passion will push you further then you thought possible.
"Passion is energy. Feel the power that comes from focusing on what excites you."
Oprah Winfrey
Discipline:
Many great Personal Development Coaches call discipline "The Backbone" of progress / success. It is perhaps the most essential element of success. How can you truly achieve and attain the things you wish to attain without it? This equates to NEEDS versus WANTS. WANTING versus WISHING. ENCOURAGEMENT versus DISCOURAGEMENT.
Discipline is what keeps you on track with achieving your goals because you have set intentions for how you`ll eat, workout, study, read, spend time with your family, and what you`ll do for your other hours in the day. It ensures that you stay consistent with doing the things you know it will take to get from point A to B to Z. Staying disciplined will help you stay consistent.
"Discipline is the bridge between goals and accomplishment."
Jim Rohn
Relentless Commitment:
Going hand in hand with consistency, relentless commitment means just that - relentless! No matter how bad things may seem or how bad you feel, you keep going. There will be days where you feel like you cannot possibly do anymore, and days that you wake up exhausted after having only 10 hours of sleep for the entire week. You must keep going.
Relentless commitment means that you're all the way in everyday, hour and second. This is where you establish your confidence and sense of pride for never giving up. It is a lifestyle. Not for the faint of heart.
"Either you're IN or you're OUT!"
Ava Cowan
Pursue Those More Successful Then You:
It is absolutely crucial to be surrounded by the people that you aspire to become like, and grow with. Every heard the saying "You're only worth as much as the 5 people you hang around the most"? It's very true. Unfortunately, success can be a lonely road, but it all pays off in the end. Don't count the cost, focus on the reward. Yes, this means you will have to give up everyone who does not mirror what/who you want to be. Don't let bad company be the factor that keeps you from living out your purpose.
"The only true wisdom is knowing you know nothing."
Our personal and professional presentation is important. In fact, it's more important then most of us like to believe it is. Have you ever heard someone you view to be succesful say "It just kind of fell into my lap?" and think to yourself how lucky they are? Chances are that they were at the right place, at the right time, with the right presentation of themselves that allowed them to seize the opportunity, or even be considered for that matter. Think about it, they likely weren't the ONLY ones there! Something about them stood out.
As I have been mentoring other coaches/trainers to build up their business and gain client loyalty, I have found that the greatest struggle lies not within the verbage of asking for the client's business, but rather in the presentation itself. I`m not talking about a sales pitch, or even manipulation tactics. I`m talking about the words unspoken. As people, we tend to be judgemental, and also look at a person's physical image as their brand.
Think about hiring a coach for example. Does the lifestyle of the coach line up with their services they offer? Does the physical image of the coach represent who/what they say they are? This seems like such a small detail, but it's a very important one. Afterall, we are what people perceive us to be. So how do we change other's perception to maximize our success?
Here are a few tips to help align your professional image with your personal image. Let's be honest, if you love what you do and do what you love, it's nearly impossible to seperate business from pleasure. Be who you say you are.
Presentation Considerations:
Look the part. Take pride in your appearance! This seems so obvious, but is very often overlooked. In business: Make sure your outer image represents your purpose for showing up and providing that service. In personal: Represent who you say you are. Your style and how you leave your house will tell others who you are without you speaking a word. This is not about being fake or uncomfortable, it is about being ready to seize opportunity at any given moment! You never know who you may come in contact with. As Tyrese Gibson puts it "Be the master your environment."
Choose your words wisely. It is important to appropriately direct your vocabulary in a respectful manner based on who you're speaking with. It is doubtful that you will speak the same way to a 25 year old as you will to a 60 year old. Know your position and know your role with who you're speaking to.
Exude a confident and respectable presence. Value yourself and others enough to be approachable. There is no bigger turn off then someone who seem unapproachable. Always maintain your level of confidence in yourself and the services you offer.
Be a good listener. Do not just speak, but also listen to the wants and needs of the person in front of you. In business, you are not just selling your service, but you are selling yourself. Can you provide the client with needs and wants? If so, you need to know what it is that they want. There is a time to be quiet. This is also important for building good relationships among friends, co-workers, spouses, and potential clients. Often times, being a good listener and paying attention to detail speaks louder then words can.
Keep your space inviting! Think about a cab driver who has a messy, smelly car that makes you uncomfortable during a ride you are paying money for! Would you call that cab driver again? No! Now, apply this to your business.
Always be prepared and punctual. How do you invite people into your space; whether personal or professional? Most likely you clean up, and put everything in to order before inviting people in. This means setting up your plan ahead of time. If you take pride your space and in punctuality, you will teach others to also value your time and space.
Stay Consistent. Like everything else in life, consistency is important. Your presentation must be on point ALL the time, not just sometimes. Going out of the house in your pajamas and slippers? Think again! You just never know who you might run in to. This is not about being fake, it's about being ready to seize the next opportunity!
Opportunity comes once in a lifetime, and your everday life should be a continuous preparation awaiting the day the opportunity manifests itself to you. You want the opportunity, but will you be ready for it when it presents itself? It's a process.
Sometimes we get discouraged even though we get exactly what we've asked for! We pray for an opportunity, but when the opportunity presents itself we shy away because we were ill prepared. Don't miss your once in a lifetime opportunities! When opportunity knocks you must be able to SEE it to SEIZE it. Once you see it & decided to seize it, set all distractions aside.
If you've been working hard and finally hit your rough patch where you're faced with distractions, temptations and doubt - You're doing something right! Anytime you're progressing and making strides forward, you will be challenged. This is life's way of finding out how bad you actually want what you say you want! Once you know you want it really bad, work every day for it, momentum will help keep you going!
Preparing for Opportunity
SEE IT
Keep your eye on the prize. Visualize and allow yourself to feel what it is that you truly want. Write it down. Customize a wristband for yourself. Hang it on your fridge. Whatever you have to do, keep the vision clear day in and day out.
BELIEVE IT
Have some faith. When you believe in your vision, your decisions and actions are more likely to line up with what it is that you want.
The beauty of faith is that once you believe it, you believe in the vision even on days you cannot see it! You will have days of trials, but if you keep going, keep believing even when you can't see - you will gain momentum & ultimately persevere.
SEIZE IT
Take the opportunity! Take the risk. When you have faith and live your life as a life in action, you become centered around your vision, and will be able recognize your opportunities. When you know what it is that you want, and put in the work toward it - you will not settle. You will be able to decipher which opportunities fit your vision and represent your expended efforts.
You will likely be presented many good opportunities as you grow. Just remember: Sometimes you have to say no to good in order to get great.
SEEING IT, making decisions because you BELIEVE IT , and then you can SEIZE IT.
With January about to wrap up, I notice the gym is getting quieter and more and more people are telling me that they're already losing motivation. Some people have even told me that January is almost over, and they've yet to set any goals!
Here are 12 tips to help you gain some momentum, and a fresh perspective on your 2013 goals. Choose at least one of these for each month this year to keep you focused. January is not over, so at least do #1 now!
#1 Write your goals down.
There is power in writing your goals down. Having something tangible to reference is essential for achieving goals in a timely manner. Knowing your goals and referencing them often helps keep you focused. The more aware of your goal that you are every day, the more likely you will be to make choices that will align you with acheiving your goal. When your goal is not in the forefront of your mind, or you allow yourself to forget about it, you will be setting yourself up for failure or delayed results.
Know your goal. That is the first step to acheiving it.
#2 Commit yourself to specified time blocks correlating to your goals.
As you plan out your weekly agenda, make sure you plan time in to take action that will help you achieve your goal. Do not allow your goals to become things that get accomplished only if you have time. You will NEVER have enough time. Make your goals a priority so that you can live the life you've always wanted to live.
#3 Make time for YOU.
Your YOU time is essential. Often times people get so caught up doing for others, that they never do for themselves. I see this to be a major obstacle in most processes toward success. You want to be successful? You do have to be selfish when it comes to achieving goals. The more goals you achieve, the more tools and resources you will have in the future to help others. What seems selfish, can inspire others. Change your mentality and make time for yourself.
#4 For each goal, take daily action.
Right along with setting aside time for your goal, you must also take action every single day. Have an extremely hectic schedule? Set aside a minimum of 20 minutes a day toward your goal. If your goal is to lose weight, set aside 20 minutes of running every day. As you progress, try adding 5 minutes on to your time each week & incorporate other activities in that you enjoy to ensure you stick with it.
#5 Keep a gratitude journal.
Gratitude and thankfulness is essential for happiness. Make sure that you keep a gratitude journal of all of the things you are thankful for. Even on your bad days when you can't think of anything to be thankful for, you can refer to previous days. Chances are, most of what you're thankful for won't change much from day to day. This is also a great way to keep yourself grounded and humble.
#6 Put a large daily calendar on your wall & mark your successes daily.
I have personally used a large daily wall calendar and post-it notes for the last several months to track my progress daily. Whatever you accomplish that day, whether it's going to the gym when you didn't want to go, or signing a new client - write it down! Put it on your wall, so you can see that you are making progress daily! All small progress adds up to big results, but it does take time!
#7 Set aside 20 minutes a day for reflection / meditation / relaxation or action planning.
It is absolutely essential to make sure you reflect on your day. What went well? What do you want to change? Do you just need silence amongst the chaos of life? Make sure you have a solid 20 minutes each day to reroute your mind toward your purpose for why you do what you do.
#8 Find joy in your routine.
At first everything can be motivating and fun, but overtime some of the fun just turns in to routine. Some days will become monotenous, and even boring. It is important to find joy in the daily routine; otherwise you`ll never stick to it.
#9 Do not underestimate the power of momentum.
When you're consistent, momentum will kick in! Trust me, there will be days that momentum seems to be the only thing carrying you. Momentum shouldn't be underestimated because it does make things easier. Once the ball is rolling, it takes more energy to stop it then it takes to just roll with it. Roll with it!
#10 Surround yourself only with those who speak life in to you life.
The people you surround yourself with have the ability to build you up or completely destroy you. Make sure the people in your life are supportive of your goals, and speak words of life and encouragement when you need them. The process is never easy, but always worth it! Find people who make your relationship efforts worth it.
#11 Find an accountability partner or hire a coach / trainer.
Find someone in your life who you can trust. Don't have anyone you can trust? Find on or hire one! Tell your goals to someone, and make sure they keep you accountable for your actions, or lack thereof. Make sure this person is dependable, and someone who you truly look up to. This person should be open and honest with you about your short-comings. Do not find a yes-man. Find someone real.
#12 Quit making excuses. Do not become a product of your circumstances.
Finally, STOP MAKING EXCUSES. We all have things that happen to us, but stop using them as a crutch for yourself. Get real. Get honest. You will never achieve anything great when you are negative, and always finding an excuse. Stick to your commitments no matter how you feel.
"Success is simple. Do what's right, the right way, at the right time."
Welcome back to my second interview with Max Bradley, recent inspiration for many looking to lose weight! Max was featured on Eric Thomas's video TGIM series in October called "Thank God I Lost Weight:. The video now has over 49,000 views. I've had the privlege of becoming friends with Max, and helping share his story.
Max's goal?
"To inspire as many people as possible. If I could just change one life that's enough, but I want to reach as many as possible."
Check out the video & enjoy following Max's journey to losing 115 pounds.
INTERVIEW 2
Channéll: What does your current workout schedule look like? How many days of strength? How many days of cardio? Flexibility? Recovery?
Max: My current work out schedule is at least cardio everyday for various lengths of time; depending on what I'm doing that day. I lift 4 times a week, and work abs/core every other day. I stretch but not enough. I really should stretch more, and would like to get in to yoga.
Channéll: In the fitness world we often use a principle called F.I.T. which means frequency, intensity, time. In order to bust through plateus it's important to switch up the routine by changing the frequency, intensity or time, or just changing the workout all together. How often do you change your routine up?
Max: I change up all the time. You have to! Once your body get used to a certain work out you're only going to get so far before hitting a plateau. I always give it everything I have, every single workout. There's no other way to do it. Intensity is always high, and I`m always pushing. The time changes a lot too mostly not by choice. If I'm working,I workout during the night. When I'm at home I work out in the mornings and definitely prefer that. There is nothing like a good run outside in the morning sun before the gym.
Channéll:How essential has proper nutrition been in your weight maintainance? How about in the weight loss process?
Max: Nutrition was the most important part. Without a good diet you're not going anywhere. Getting your eating habits right is KEY. Do research, read articles, knowledge is power. You can do anything you set your mind to if you want it bad enough and are willing to work for it.
Channéll: Have you considered becoming a Certified Personal Trainer yourself?
Max: Yes I have Iwould love to be a trainer/health coach. I just would love to be able to help others, and see people change for the better.
Channéll:What do you believe it the biggest lie people tell themselves when trying to make a major change in lifestyle?
Max: That they can only push themselves so far, and once they hit their wall they believe they can't push further. Also, people cheat and don't hold themselves accountable. They need to make up for it in activity. It's all about holding yourself accountable. No one is perfect, you will cheat, but if you do cheat, you have to devote extra time at the gym. If I would eat something I know I shouldn't, I would make sure to spend extra time on my cardio to burn it off. People need to push past their boundaries or they will never know their true limits. People are always satisfied with just going through the motions and that's not enough!
Channéll:Will you give a sample daily menu and sample workout for someone at home that doesn't know where to start in their weight loss journey?
Max: When I started this journey I would eat:
Sample Menu
BREAKFAST: 2 egg whites and a protein shake
SNACK: Fruit
LUNCH: Salad with very little dressing usually some grilled chicken.
SNACK: Fruit
DINNER: 2 turkey burgers (with no bread of any kind)
***Please be aware that each individuals caloric and macronutrient needs differ. Please consult your doctor, dietician or fitness professional for guidance on caloric intake needs.
WORKOUT:
When people ask me what workouts I do, they should realize that what I do/did, isn't goign to work for everybody. For 1) people don't necessarily have the determination that I do 2) it's not just a diet, it's not just a workout, it's really a lifestyle.The changes made have to be long-term and consistent.
With that, here's what I did initially:
I started with just cardio 5x per week for about 3 weeks. I started with 20 mins on the elliptical because I was big and had bad knees, so there was no added pressure; it was the only thing I could do. I used only the elliptical for about the first 4 months. As I progressed, I went from 20 minutes on up to 40 minutes. Then, I would do 40 minutes and add weight excerises. My exercieses were basic curls and just a few machines I knew.
Weight Training: 2-3 sets of 10 reps as little rest as possible
Basic Free Weight Curls
Shoulder Press Machine
Hamstring Machine
Chest Press Machine
I'd watch people around the gym pick up things also do ur research again! Knowledge is power. If you know areas you want to target look up the best ways to do that.
Channéll: How did you select your weight, sets and repetitions?
Max: I just went off of feeling. I've never written down any of my workouts or my weights. I always try to move my weights up the following week. The main thing is to feel challenged, and get a good burn. It doesn't necessarily matter what weight you're using if it challenges you.
IF YOU WANT IT BAD ENOUGH, DO WHAT'S COMFORTABLE TO YOU AND GROW FROM THERE. YOU DON'T NECESSARILY HAVE TO COPY SOMEONE ELSE TO BE ABLE TO ACHIEVE YOU GOALS YOU WANT TO GET TO.
-MAX
We hope you enjoyed this interview!
Please remember that if you are uncertain of how to properly perform exercises, you should consult a certified fitness professional, and ensure you are researching legitimate information. Do not believe everything you see and hear!
Max now is on a progressional strength and endurance training program. Keep in mind that as you progress you physical needs and abilities will change. Your workouts must also change.
Nutrition is at least 80% of the results you will see. Consult your doctor, RD or fitness professional for proper recommendations.
If you have additional questions please contact me at channell.holmgren@gmail.com subject box: Personal Training + your last, first name.
For daily enrouagement, fit tips and helpful resources please follow us on Twitter / Instagram
Action is more significant then motivation alone. Motivation may be present in one's mind, but if you do not ACT upon that motivation there will be no change. Many people say they will do something, but few actually follow through and do it. Interestingly enough, the people who follow through become viewed in society as disciplined leaders who possess a quality or ability that others yearn for, but can not seem to attain. This is not true. You can attain these things through hard work.
In the world of fitness, I see it all the time. People say they want to lose weight or gain weight (they have a goal), but they do not ACTIVELY pursue their goal on a consistent basis. I often have clients tell me that they are motivated to change, but are not disciplined to wake up early enough, say no to junk food / alcohol, or a host of other excuses.When it comes to nutrition, people talk about eating healthier, and even state that they know what they need to eat, but they don't become active in doing so. In these cases, people KNOW what to eat, but do not take action to choose to eat the way they should. Motivation is not enough. Knowledge is not enough. Action is essential, and it is your choice.
What does this mean for you? It means that your motivation must be put in to action; even when all of the details are not planned out. Do not focus so much on the end result, but focus more on the process. You will find that all processes have something to teach us. You do not always need to know HOW, but you must know WHY.
Today is the last day of 2012, and hopefully if you haven't already, you will be re-setting goals for your 2013 New Years Resolutions. Not sure how to set goals that seem attainable? Contact me or a Fitness Professional / Life Coach in your area to keep your focus central on why you have your goals in the first place. If you do not understand WHY you want change, change itself will seem less significant.
Have a happy and healthy new year!
Your Motivator,
Channéll
You have a choice in all that you do. Make the choices today that your future self will thank you for.
