Keith JonesMarch 13, 2016

This week I got a deeper understanding about the power of breathing meditation. My good friend Rick had been saying all along how important it is. I thought I got it. Well, I didn’t really get all of it until a few days ago. Before hitting my Sunday workout I listened to a podcast from Optimize with Brian Johnson titled “The Practicing Mind with Thomas Sterner”. One of the key things he shared about was the importance of meditation; specifically, breathing meditation (not to confused with guided meditation.) According to Sterner, the reason to practice meditation is so that on your worst day, you live your purpose. For me that means making a difference in the lives of others and loving in a way that is acceptable. And the reason to meditate daily, even when it’s a difficult day is because we are raising that level of how upfront our observer is on any given day. When the observer is present and in charge of your thoughts, you have the privilege of choice. Otherwise you’re at the effect of negative self talk and thought, at the effect of judgment, blame and guilt, at the effect of victimhood, at the effect of procrastination, at the effect of the Darkside of disowned traits, at the effect of judgment by you and others, etc…

The observer in you is honed during breathing mediation because by focusing on the breath, random thoughts are not running through your head freely. When breath is not the focus, any and every thought (some which are not useful to your purpose) come to you. If the observer is present, then when thoughts do come, you let them pass and return your focus to breathing. Being a skilled observer means I am not attached to the outcome. Instead, I find joy in the journey. I find joy in the practice. I love people regardless of how they show up. I love myself no matter if I fail or succeed in my commitments. I love freely and powerfully. And I practice freely and powerfully without being taken off my path by distracting thoughts and behavior.

More than ever, I am committed to daily meditation. Make meditation focused on breath part of your mornings. It fuels your purpose.

Keith

Keith JonesMarch 12, 2016

Recently I listened to a podcast on Optimize with Brian Johnson. One of the key takeaways from the talk was applying a 20-minute rule to any goal or task you find too big or you’re procrastinating on. The idea is that if you eliminate distractions and stimuli like email and Internet browsing and give your full focus to the goal for twenty minutes, good and even great things will happen. At worst, you will be further along than you were and at best, you will accomplish the goal. It doesn’t seem like a lot of time to invest for that level of return. It’s totally worth it.

I put this approach to the test the next day. Recently I’ve been shooting video for a project. The video needs to be edited now. This step in the moviemaking process can be time consuming and tedious. I have debated for over a month to pay someone to do it which would mean a 1-2 month delay in completing the video and project. After listening to the podcast, I chose to give the 20-minute rule a shot. I silenced my phone and turned it face down. I closed all webpages except for a YouTube video editing tutorial. (It had been 5 years since I edited a video so any memory of how to do so was buried.) I set my timer and went to work. After five minutes things started to happen. I made my first edit and learned two shortcuts. When the timer went off, I was completely engaged so I kept going. 7-1/2 hours later I had produced my first video in 5 years. While it wasn’t ready for an independent film festival, it was a huge victory. I beat procrastination!

I am still blown away by the results because my initial plan was to take this goal and break it down into small tasks to be accomplished in 20-minute sessions over the course of a week. Something strange happened along the way. I caught fire and finished it the same day. Something even stranger happened after that. My subconscious got involved and connected to the new skills I had learned. It’s like taking a talented athlete and partnering him with a wise and experienced guru. Those two working together enabled me to edit and complete another video in just thirty five minutes the next day. Wow!

Now I am hooked! I apply the 20-minute rule to any big goal that I don’t know how to attack or big task I don’t want to take on. What goal will you stop procrastinating on? Amazing results are on the other side of those 20 minutes. Get started today on your fitness and career goals!

Keith

Keith JonesMarch 11, 2016

How do you make change lasting? I believe you start by behaving like the person you want to become. It’s not about imitating someone else. It’s choosing to do the things that produce the results you want. You can’t think yourself into it or watch someone else do it and expect to reap the benefits. You have to walk the road yourself. Others can partner with you along the way, but you have to do the work.

Author and coach, Robin Sharma says, “it’s easier to behave your way into a new way of thinking than thinking your way into a new way of behaving.” Behavioral change is the most effective way to reach your goals and maintain them. You can read all the books you want, go to a lot of seminars and talk to knowledgable people, but that won’t produce lasting change. Sharma says to have sustainable success, “you want to behave like the person you want to become. And that practiced behavior over time rewires the mindset to begin thinking like the person you want to become.” Adopt this new behavior for the long term and it will produce the results that you want.

Practicing and behaving like the person you want to become is how you change and become that person. Eating healthy when food temptations are around becomes easier and easier through practice. Pretty soon, those items no longer tempt you. Being healthy and fit is produced not by simply thinking about it. That alone doesn’t get you out of the bed before 5 am morning after morning when you’re tired or it’s cold outside. A commitment to the behavior of getting up and working out regardless of how you feel and what time it is produces the mindset that makes your workouts non-negotiable. You commit to behavior and a routine that you go workout no matter what. And being kind and loving to people becomes your new norm of behavior when you practice it with everyone you come in contact with, regardless of how they may treat you. Who they are, what they do becomes irrelevant in the face of your commitment to behave lovingly to everyone.

Practice is how you change for the long term and produce lasting success. It’s not through thinking about it. Change your behavior and practice the new behavior over and over to shift your thinking and mindset to be the person you want to become.

Stronger Mindset,

Keith

Keith JonesMarch 9, 2016

I have the best friends in the entire world. I am certain of it. When life is going well, it’s great to have someone to talk to, laugh with and share your dreams. However, when things aren’t going well, how do your friends show up? My closest friends give me unconditional love, support, compassion, empathy and kindness. These core ingredients that make up our friendships make them amazing. 

The love my friends and I have for each other is unconditional. We don’t expect the other person to be perfect. And there is never a hint of making the other person wrong for a choice they made or an action they took. We simply apply love to every situation no matter what it is. John Lennon said, “Love is the answer. What was the question?” This answer is central to our bond. And the commitment of love to our friendship creates a safe place to be vulnerable and share yourself without fear of judgment. It is so comforting.

My friends and I are able to support each other in a powerful way because we are clear on what we want. We have told each other that we want to be our personal best and help others do the same. When your purpose is to support others, your friends don’t let you get distracted by things that are unimportant like judgment, gossip or celebrating someone else’s misfortune. Instead, they ask, “How can I be of service to help you be your best and fulfill your life purpose?” Oftentimes it’s an encouraging word, a supportive hug and always a game plan to move closer to your goal of being a better version of yourself than you were the day before. There is no place for enabling here. But there is an abundance of powerful support.

My friends are compassionate and empathetic at all times. They always ask how I’m doing and what I might need. Their compassion rings through by the way they listen to my reply. When I am down, I can see them picturing themselves in my shoes. There isn’t an ounce of judgment present. There is only love and empathy. They make me feel like we are in this together and will resolve the situation together.

My friends are the kindest people I know. Their words are full of encouragement, love and support. But more than that, they give their time, talents and heart to the growth of our friendship. It’s so humbling to have friends like this. Tears fill my eyes when I think of how they love me. I am incredibly blessed. I try to honor them by being the same friend to them. Surround yourself with friends who give you unconditional love, support, compassion, empathy and kindness. And be this kind of friend to them.

Stronger Together!

Keith

Amy FriendMarch 7, 2016

Eating within 30 to 60 minutes of waking up each day is a gift that you are giving to your body. After several hours of sleep without food, you need energy to get moving and to jumpstart your metabolism for the day. Research shows that people who eat a healthy breakfast as part of their routine tend to be leaner and more fit than those who skip their morning meal. They are also getting more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol.

If you skip breakfast your body goes into starvation mode and is not producing the enzymes you need to metabolize fat and lose weight, your blood sugar begins to drop, your metabolism slows down, you may feel cranky or light headed, and you’re likely to overeat at the next meal because you are so hungry.

If you start your day off with breakfast and continue to eat every 3 to 4 hours, you will reap the following benefits:

• Controlled blood sugar levels and insulin production
• Reduced body fat storage and increased lean muscle mass
• Less hunger and overeating
• Fewer unhealthy food cravings
• More energy and a positive feeling of being in control of the day
• Improved concentration and performance

Breakfast can be simple and automatic. It may be a healthy green smoothie, a bowl of Steel cut oatmeal with fruit, or a veggie scramble. The key is to make time for it because the benefits are so great. To maximize those benefits, follow breakfast by eating every 3 to 4 hours. These meals may include a light snack between breakfast and lunch and another snack between lunch and dinner. A couple of my favorite snacks are cottage cheese with blueberries or a whole grain crackers topped with avocado or hummus and veggies.

Many people say they are not hungry when they wake up and it may be because of poor eating habits. Maybe they ate too much the night before and are feeling guilty so they skip breakfast. Or, maybe they jump into their busy schedule for the day and don’t even notice that they didn’t eat breakfast until they are really hungry. Then the donuts that appear in the office break room become hard to resist!

You can train your mind and body and control your blood sugar and cravings. It starts with your first meal of the day. What are you having for breakfast?

Happy eating, Amy

Keith JonesMarch 6, 2016

Most people live by the old adage, “I will believe it when I see it.” To trust someone, they require the person to demonstrate trustworthiness over time. If you say you love them, they want you to show them through actions or gifts. And for them to be courageous in the pursuit of a big goal, they want near certainty there’s no risk involved.

Inspiring speaker and leader Wayne Dyer teaches that “seeing is believing” is a limiting mindset to have. He says there are many things we can’t see, but believe them to be true. For example, we can’t see our thoughts, but we know they exist. We are unable to see some of the elements with the naked eye, but we use them daily in our lives. We accept these things without question. However, when it comes to believing in ourselves and others, we are often closed minded.

Every successful person believed they could do something great prior to actually achieving the goal. To have the body you want, believe you can have it first. Next, close your eyes and visualize yourself with that body. How does it feel? How does it look? Then act in a way that is consistent with getting that ideal body. To have an abundant life, believe you are prosperous, visualize it and act accordingly. And if you want love and peace around you, be loving and peaceful and believe others are capable of the same.

I have taken on Dyer’s mindset of “when I believe it, I will see it.” And it’s true. I am more abundant today than I was a few months ago. My health is better than a year ago. And, I see so much good in people. Make a choice today to believe it first and you will see amazing results in your life.

Stronger Mindset,

Keith

Keith JonesMarch 3, 2016

My friends are some of my most important role models. Young and older, I learn from them daily. The youth remind me that life is full of possibilities. And my senior friends teach me what may seem like a big deal in the moment is really insignificant when you consider life is a journey about winning and learning, not winning and losing. I am grateful to everyone in my life for the generous gifts of unconditional love, support and grace.

My friend, Jim helped me during a really challenging time in my life. He shared that he had gone through something similar years ago. He said, “You are talented and have helped my family and many others in so many ways. Keep doing this great work. And be sure to take care of yourself. Maintain a strong mindset, optimal health and keep great friends and teachers in your life.” I received this advice almost a year ago and I will keep it with me forever. I am fortunate to friends like Jim in my world. They are gifts that I treasure.

I encourage you to create a big circle of friends who make you better by the way they strive to improve daily. It’s not about being perfect. It’s about trying to be a better version of who you were the day before and helping others do the same. To all my friends, thank you.

Keith

Amy FriendMarch 2, 2016

In Part 3 of the series on rolling for recovery and injury prevention, I cover how to roll the upper back muscles. See Part 1 and Part 2 for the benefits of rolling the lower body. Rolling is a self-myofascial release (SMR) technique that aids in relieving muscle tightness and returning your muscles back to normal. It’s not uncommon for the muscles in our shoulder region to be tight and full of knots.

This is particularly true for anyone who sits long hours in front of a computer and may be under a lot of stress. Athletes and those of us who workout regularly may also experience discomfort in this area when proper attention is not given to correct form during exercise. Poor posture and wear and tear over time also contribute to shoulder pain. Rolling is a great way to relieve discomfort and pain, while providing healing to this important part of the body.

The above photo shows 3 different positions to most effectively get in and around the shoulders and upper back muscles (rear deltoids, trapezius and latissimus dorsi). While lying face up with your shoulders and upper back resting on the roller and your hands supporting your head, lift your hips and gently roll forward and back just a few inches, holding on any spots where you feel sensitivity. Leaning slightly to you left and right will cover more of the trapezoid area and the rear deltoids.

To roll your lats (the big muscle on the side of your upper back), lay on your side, extending your lower arm over your head and placing the roller slightly below your armpit. Just by holding this position and letting gravity press those muscles into the roller you are reaping the benefits. Lifting your hips and rotating your body forward can help to get deeper into the lats.

Remember to take deep breathes and not rush. Just a few minutes of rolling every day will greatly help to relieve tension and keep your muscles smooth and relaxed.

Amy

Keith JonesFebruary 27, 2016

When I was a kid, I thought if it didn’t include visual action or external excitement, then it had to be boring. I just couldn’t see any value in being quiet, sitting in silence or doing the same thing over and over again. Watching Lawrence Welk and 60 minutes on television was lame. Taking a quiet walk in the neighborhood was unexciting. And eating the same meal over and over again was a complete lack of imagination and creativity. This changed when I got older and began seeing the awesome value in routine.

My great aunt, Carrie, was the nicest person you’d ever meet. She worked hard and enjoyed fishing in her free time. She had a reputation for out-fishing any man in our family or any other. They would meet her at the lake with their fancy fishing rods to show her up. She would return home with her twenty year old fishing pole and four times as many fish. She loved everything about fishing; especially the quiet, repetitive routine of casting your rod, sitting in silence with your thoughts and waiting for a bite. She found bliss in this practice. By watching her, I was learning that committing to seemingly boring activities provides an opportunity for mastery of a skill and oneself.

I now practice and appreciate things that are boring. The benefits of this shift are huge. I eat the same healthy foods, day in and day out. They nourish my body and enable me to have optimal health and feel and look my best. I do the same core workout of squats, lunges, pull-ups, spin and abs every week. The payoffs are a stronger core, washboard abs and great fitness. I practice sending love, grace and compassion to everyone I meet, regardless of how they treat me. This loving process keeps me peaceful, focused and free of negativity. This list goes on and on.

I encourage you to rethink boring. Does your variety produce better results than those produced by someone committed to mastering a skill and themselves through repetition? There’s no right or wrong answer. And you don’t have to choose. If you redefine what’s boring, you can have both. Add in a little variety and then life will be really sweet. Experience the joy of mastery by doing the same thing over and over and the awesome results that come with it. I love boring!

Keith