Opportunity is all around you and it’s constantly knocking. If you don’t see or hear it, it’s because you’re not looking and listening. Trust me, it’s there. The first step in taking advantage of opportunity is recognizing it when it shows up. The next step is taking action with hard work. [Read more…] about Who Answers Your Door When Opportunity Knocks?
This blog is a reminder and celebration of one of our greatest gifts. It’s the power of choice. This gift means we can choose to create victory out of seeming defeat. We can be champions rather than victims. We can gift ourselves and others compassion, empathy and love instead of feeling guilt and passing blame and judgment. No matter how daunting and bleak life may seem, we can always create a new path and outcome with the choices we make. Knowing this makes me feel empowered and unstoppable.
It begins with choosing our thoughts and behavior. Our experience of life is a direct result of how we think. Loving yourself starts with accepting who you are, your gifts, talents, imperfections and all. Choose to hold positive and loving thoughts about people, the world and yourself. See the challenges in life not as things done to you, but rather things done for you. This powerful shift in your thinking takes you from a victim mindset to one of a champion.
When I was going into the military, I listed the east coast as the part of the country I wanted to be stationed at. This would allow me to be close to my family in Tennessee. After boot camp, I received orders to report to Yuma, Arizona. I was disappointed and very angry. I blamed the government for not keeping their commitment to me. Blame is such a low level energy that produces the exact opposite of what we really want. I didn’t know it at the time but I was thinking like a victim and my behavior soon followed suit. My first two years in the southwest were spent contacting my recruiter and writing my congressman about the injustice. I told anyone who would listen how I had been wronged. Then one day a friend gave me Tony Robbins’ book, Awaken The Giant Within. After a just few pages I realized how much precious time I had wasted by thinking and behaving like a victim. I had become a cynical person about the government, people and life in general. How much better could my life had been served, if I had chosen to see my time in southern Arizona as an opportunity to learn Spanish, take evening college courses and visit west coast cities.
Fast forward to today and my mindset is completely different thanks to the lessons I learned twenty five years earlier. Now I am a big believer in the importance of training my mindset by learning a new skill in much the same way as I train my body. With discipline and commitment I read personal development books and listen to inspirational podcasts each morning. This directly shapes the choices I make during the day. Do my thoughts, behavior and choices move me closer to my goal? Am I loving, compassionate and forgiving to others? Do the people in my life make me better or distract me from who I can be? Do I value my gifts and honor them by using them daily to serve others instead of allowing outside noise to distract me? Do I hold myself accountable when I fall short of who I can be? Do I apologize when I’ve let others and myself down? Do I have a leader and champion’s mindset? Do I truly love myself and others? And does my behavior reflect this?
Thankfully I’ve gotten a few more chances to choose since my days in the Marines. One occurred a little over a year ago. Admittedly, it took me a little bit of time to find my footing and accept responsibility for my role in the incident. But as soon as I did, I began making choices consistent with someone who is not perfect but rather committed to learning from their failures and trying to get better each day. I chose not to be a victim or pass blame or take it on myself. I made a choice to learn, grow and be better. I chose to accept things as they were “and grow where I was planted.”
The power to choose is our most important gift. Wherever you are and whatever you’re going through, you can chart a new course by exercising your power to choose. Ask yourself the questions above. The rewards that come from choosing wisely are limitless.
Stronger Mindset!
Keith
I have always been interested in people. Beyond the achievements and successes, I want to learn about their journey. What has their path been like? What experiences have shaped them? What people have influenced their thinking? And whatever chapter I walk into on their life, what has gotten them to that point?
While I’ve taken an interest in people’s journey most of my life, I’ve not always been objective about the person. I use to bring judgment and biases with me. As I’ve gotten older and matured, I no longer do that. I can observe a person and learn from them whether they are at the top of their game or trying to find their stride. I became a better person when I could see the good in people no matter their past or how things might be at the moment for them. I send love regardless.
My life has been filled with both successes and challenges. All the people I’ve met along the way have contributed to my experiences in some way. Some people have been kind and unconditionally loving. Others haven’t. This doesn’t stop me from loving them all the same. The fact that I can do so without reservation demonstrates how much I’ve grown and continue to grow. When you can be loving and kind-hearted to everyone without exception, it demonstrates how committed you are to being happy and peaceful.
So many times, we pass judgment on people or project our own failings unto others without acknowledging our own shortcomings, poor choices or failures. The people who allow us to see their struggle are often the most courageous amongst us. Instead of judging them or turning away, we should be inspired by them and extend a hand to help them through their difficulty. It’s so easy to judge others and ignore our own shortcomings. It takes a truly big person to work on themselves while supporting others in doing the same. We all lose our way sometimes. And just because we wander for a while, it doesn’t mean we are lost. Be empathetic, loving and kind to everyone.
Stronger Mindset!
Keith
Kettlebell training is excellent for building all-purpose strength, increasing flexibility and improving balance. A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. Proper use of this effective training equipment requires a commitment to learning and practicing correct form. Once this is mastered, the entire body reaps the benefits.
The core muscles are called upon more than any other muscle group to properly execute Kettlebell exercises. They provide the necessary stability and balance to keep you safe as your get the most out of the movements. For a weight-bearing total body workout, Kettlebell training ranks at the top of the list. Before I list my top five best exercises, let’s cover selecting the correct Kettlebell weight. You need to choose the weight that is comfortable for you to use. If it is too heavy, you will not be able to perform the movements correctly. If you choose weight that is too light one, you will not enjoy the benefits of the exercise. So choose a weight that you can safely handle, to execute proper form and that targets the intended muscle groups. It is important that you focus on and engage your ab or core muscles during all movements.
Now, here are my top five Kettlebell exercises.
1. Kettlebell Swings.
Setup: Stand with feet shoulder width apart and a slight bend in your knees. Hold the Kettlebell by the horn in both hands in front of your body. Allow the Kettlebell to hang naturally in your hands. Keep your back straight and flex forward slightly at the hips.
Form: Without squatting, swing the Kettlebell between your legs as if you’re hiking a football to the quarterback. Use the momentum of your swing to take the Kettlebell through your legs. As it returns, pop it forward with your hips. The hip thrust forward should be powerful enough to propel the Kettlebell to chin level. It’s important to not use your legs, shoulders or lower back to perform the movement. The power from the hip hinge movement generates the movement. Perform 3 sets of 12 repetitions.
Muscles Targeted: Hip flexors, hamstrings, lower back, shoulders and core.
2. Kettlebell Squats.
Setup: Stand with feet shoulder width apart and back straight. Hold the Kettlebell by the horn in both hands. Bring the Kettlebell under your chin using a reverse bicep curl. This is the starting and ending position of the movement.
Form: Squat down to parallel or just below parallel position and return to the standing position by driving through your heels as you come back up. Be sure to keep your core engaged, back straight, and Kettlebell under your chin throughout the movement. Perform 3 sets of 12 repetitions.
Muscles Targeted: Quadriceps, hamstrings, glutes and core.
3.Kettlebell Squats and Front Raises.
Setup: Stand with feet shoulder width apart and back straight. Hold the Kettlebell by the horn in both hands. Bring the Kettlebell under your chin using a reverse bicep curl. This is the starting and ending position of the movement.
Form: First, Squat down to parallel or just below parallel position and return to the standing position by driving through your heels as you come back up. Second, for the front raise, lower the Kettlebell in front of your body by fully extending the arms. Third, with straight arms raise the Kettlebell to eye level in a controlled motion. Then lower the Kettlebell back down in a controlled motion. This completed one repetition of the squat and Kettlebell combination exercise. Be sure to keep your core engaged, back straight, and Kettlebell under your chin for the squat and arms straight for the front raise. Perform 3 sets of 12 repetitions.
Muscles Targeted: Quadriceps, hamstrings, glutes, core, shoulders and biceps.
4. Kettlebell Reverse Lunges.
Form: Stand with feet together and back straight. Hold the Kettlebell by the horn in one hand. With the opposite leg, lunge backward until the knee barely touches the ground. Then return to starting position. Pass the Kettlebell in front of your body and lunge on the other side. Perform 3 sets of 24 total repetitions.
Muscles Targeted: Quadriceps, hamstrings, glutes and core.
5. Kettlebell Crunches.
Setup: Lie down on your back with legs outstretched. Hold a Kettlebell over your chest with straight arms. This is your starting position.
Form: With Kettlebell held over your chest with straight arms, lift your shoulder blades off the mat and crunch all the way up into a sitting position. In a controlled motion, return to the mat. Be sure to maintain a straight back throughout the movement.
Muscles Targeted: Abs, core and shoulders.
These are only five of my favorite exercises. In a feature article, I will share more great Kettlebell exercises to add to your workouts to take your body and fitness to the next level.
Stronger Workouts!
Keith
Kettlebell training is excellent for building all-purpose strength, increasing flexibility and improving balance. A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. The handle is often referred to as a “horn”. At first glance, the Kettlebell may seem like an awkward and dangerous piece of equipment to use for training. But once you learn the proper technique, you will find it to be as safe and effective as traditional dumbbells. And in some cases, more effective because of the design.
Kettlebell training requires the different muscle groups of the body to work as one unit. For example, to perform a proper front squat, the legs, back, shoulders, arms and core all work together to execute the movement. The legs do the work while the other muscle groups provide stability and support. It’s an integrated effort that strengthens the entire body. Almost every Kettlebell exercise produces this benefit. Whichever exercise you choose, you will be training the entire body.
When I first heard of Kettlebell training, I was skeptical. I thought they were cumbersome and dangerous. I couldn’t imagine anyone could get an effective workout using them. Besides, I had been training with barbells and dumbbells my entire adult life. It was what I knew. In an effort to introduce new exercises to our group training, I gave Kettlebells (take out extra space) a try. I was shocked at how challenging basic exercises like lunges were. It wasn’t that the Kettlebells were awkward. They weren’t. My difficulties were due to the fact that I lacked the necessary balance and core strength to do the movements effectively. The Kettlebells had exposed weaknesses in my fitness. Rather than run from this, I embraced it and began using Kettlebells to target the areas I needed work on. With consistent practice, I improved. I now make Kettlebells a part of my weekly workouts.
I encourage you to add Kettlebells to your weekly exercise regime. They are excellent for building strength, toning and shaping muscles and improving overall fitness conditioning. In my next article, I will share my top five favorite Kettlebell exercises.
Stronger Workouts!
Keith
One of the great things about life is the countless opportunities to improve and be better than you were the day before. As I have written in previous blogs, life is not about being perfect. It’s about doing your best and giving your best every single day. Oftentimes this means raising the standards you set for yourself. What was normal behavior for you yesterday will not be enough to achieve the new goals you set for yourself today. To meet those requires a creating a new normal for your mindset and behavior.
Normal behavior and ways of thinking don’t challenge you or activate growth. It’s the new manner in which you approach situations and objectives that expands our capacity to grow. If you set a goal to be physically stronger than you currently are, lifting the same weight will not get you there. Only increasing the weight and securing a spot for the last few reps will build strength and muscle. If you want to lose weight, the eating habits that led to putting weight on will not take it off. That will require creating a new commitment and relationship with food that is a healthy, effective one for weight loss. And if you are a person that wants to be more loving and positive, having a cynical view about the world and people won’t help with this. You will need to make a choice to see growth opportunities in the most challenging situations and the good in people you think are the most unlovable. To make these behaviors your new normal doesn’t happen overnight. In fact, it may be difficult at first. But you can do it by applying these three steps to any behavior you want to change and replacing with a new normal.
- Get clear on what is you want to change or improve.For me, I want to show up as inspiring every day for my colleagues, clients and friends. Since attitude is a choice, I can’t allow external forces to become an excuse for not showing up with great energy. Your goal may be to pursue a new career, lose weight or be happy regardless of challenges present in your life today.
- Once you set your goal, commit to it 100% without exception. This is how a new normal in behavior is created.As stated, I want to motivate and inspire everyone I come in contact with no matter what. If a client discontinues their membership, it doesn’t matter. I choose to express gratitude to them for the time they were a client and celebrate, honor and value the people who are still clients by how I deliver classes. For you, this might mean exercising five days a week whether in town or on the road. It could be eating healthy whether others are doing the same or not.
- Now that you’ve defined the new behavior as your new normal, lock it in place by doing it every single day. Consistency is key. Most goals require you to work on them a little each day. Some people dislike this part. I say embrace it. With a positive attitude, you’ll learn more and have fun along the way. Now, if creating a ritual and sticking with it is hard for you, get an accountability partner. I have quite a few in my life. They ensure my energy is at a level ten for each class. If eating healthy is your challenge, tell your friends to help you by choosing healthy restaurants when you go out. Opt for outings that incorporate physical activity. And ask for feedback if you’re deviating from your stated goal.
Creating a new normal for your life can make you brand new. That’s a happier and healthier you. Don’t delay another day. Raise your standards and the ceiling on what’s possible in your life now. See you at the top.
Stronger Mindset!
Keith
