Keith JonesJune 17, 2016

Experience is such a great teacher. I’ve come to value the lessons that come with it more and more as I age. One particular truth that experience has taught me is that I can’t solve a problem using the same mindset that created the problem. This is true in career, personal relationships, and health. If I am not happy with where I am in those areas of my life, I have to change the thinking that got me there.

The career path I’ve been on the last 10 years is so rewarding. I love it. It’s provided hundreds of opportunities to learn and grow. And I’ve worked with amazing people. If there’s been one recurring challenge, it’s been in being creative with marketing and disciplined financially to meet obligations while allocating resources to promote growth. I did an okay job. But for the goals I have, an “okay job” is not good enough. So the last six months I made a shift in my approach. Instead of ignoring or avoiding things, I’ve set meetings and created a market and business plan to get me on solid financial footing. And I secured the help of a friend who is fiscally responsible and experienced. For a goal as big as mine, it requires a business leader’s mindset.

I’ve learned from all my personal relationships; especially the challenging ones. For the longest time, I blamed the other person for an unhealthy connection. But if I’m honest with myself, I bare a lot of the responsibility. By being distracted from my commitment to be my best, I got into relationships or friendships that didn’t support my life purpose to make a difference in the world. I started doing things that took me further away from that. I chose being entertained over completing projects, gossiping and judging over loving and forgiving, and trading what I want long term for what I wanted right now. This short-sighted mindset cost me. I caused pain to others and myself. This could have been avoided had I stayed focused on what’s really important to me. Now I am dialed in and my choices reflect it.

Health and fitness can be an area that’s challenging for some people to remain committed and disciplined in. If that’s the case for you, ask yourself, “Am I happy with my current state? Is it the best it can be? Can I do more? If your thinking has been “I don’t have time to workout. I don’t want to exercise that hard. I don’t have time to cook healthy, etc…”, your health and fitness won’t change. Any health issues or decline in performance will persist or get worse unless you change your mindset. You must give up all excuses, reasons and considerations that keep you stuck where you are.

Einstein said it best. “No problem can be solved from the same level of consciousness that created it.” If you want a different outcome for your life, change your thinking. Become a Stronger Total Being Member today and begin developing your stronger mindset.

Stronger Mindset!

Keith

Amy FriendJune 16, 2016

I’ve been there. I have experienced anxiety and panic to the extent of being hospitalized, so I know that it is real – very real! Even when you think you understand what is happening, it is very difficult to consciously separate the physical feelings from what you may know is not life threatening. I haven’t been in that place for many years, but I’ve had mild symptoms that I can now recognize and address. My triggers are extreme stress, fear and a loss of control. I now live a life as free as possible from those feelings, but I know that I would be holding myself back if I tried to avoid all those triggers at all costs. Instead, I give myself the courage to deal with the stress, face the fears and stay in control. I surround myself with friends and community that will support me in that quest.

From the time I was very young, there was always a lot of pressure to perform – competitively in gymnastics and academically in school. This was easy for me, but when it came to performing socially, I was challenged! I was extremely shy and even the thought of having to answer a phone by just saying “Hello” was something I would avoid because I was afraid – what would I say and what if I said the wrong thing? This was also the reason why I never raised my hand in school to answer a question even though I knew the answer. Speaking in front of the class and public speaking, in general, has always been a fear of mine that would send me into a panic. This was my story for years until ToBeRe… – this community, that I have been a part of now for over 6 years, has helped me to overcome this fear. As a sponsor I was challenged to speak in front of new workshop groups just by sharing my own experience. My heart would be beating through my chest, but I did it because I knew I could only grow and improve. And, what better way to do it than with people who are totally non-judgmental and completely supportive. They had my back! Thanks to all this encouragement, I am so much more comfortable on stage and in front of the camera. That natural feeling is getting closer!

Being susceptible to this kind of disorder, I am always cognizant of the symptoms and I know what to do. It happened just yesterday. I went wake boarding with friends. Now this is not something that I would just get an invitation and jump to accept within 24 hours. I had actually been invited twice before but always gave a reason as to why I couldn’t make it. This time I was given plenty of notice. I submitted to take the day vacation – still not giving my “yes” because in my mind I wasn’t fully committed until I accepted the invitation. Well, that opportunity came and then there was no backing out. I would not say I had a fear of wake boarding as I had done it before a few years ago. It was more a fear of just doing something out of the ordinary. I knew I would have fun just being around friends.

We were out on the boat and I had just watched 3 wake boarders go before me. They all did really well! It was my turn and as I stood up I felt my legs were shaking and weak. I was thinking I needed to eat, but would now have to wait. I put the life jacket on and zipped and fastened the clips. It was too tight. I couldn’t breathe or so I thought. I asked for help to loosen it saying that I couldn’t breathe. The reality was that it wasn’t too tight and I could breathe, but the anxiety makes you feel like you can’t. It’s really crazy, but anyone who has been through it, understands. My friends could not be more reassuring and calming. They talked me through some breathing and the self-doubt disappeared. I slipped into the water, took hold of that handle, and I knew I had it.

What this experience has taught me…

• Embrace opportunities to do “out-of-the-ordinary”, and face your fears head on.
• Share your feelings with friends and accept their encouragement and support.
• Don’t fear what hasn’t happened. See the possibilities instead.
• Visualize yourself on the other side having successfully accomplished something. How does that feel?
• Enjoy all the fun that comes on the other side of saying, “YES!”

I said “Yes!” and just a day later I am still living on the high of zipping back and forth across the wake! I can’t wait to go again! As I will tell myself, “Stretch yourself by doing things that scare you! You will be glad you did!”

Just do it!

Amy

Keith JonesJune 15, 2016

Yesterday an old friend sent me a message that he had just completed a personal development seminar that had a huge impact on him. He knew I took the seminar almost ten years ago. And for a few years he was an active member of our community, delivering awesome spin classes for everyone. His message read, “Hi Keith. It’s Tommy.  I completed my Landmark Forum this weekend and thought about you a lot. I just want to say ‘I totally get you.’ Thank you for the big life you create.” Tommy is a great fun, loving guy, but I must admit his message came as a bit of a surprise. When I went through a challenging period last year, half my friends walked with me hand and hand through it which I will be forever grateful for. Other friends disconnected and our shared journeys ended there. While I am thankful for the many contributions they made to my life, I accepted their choice to move on and wish them all the best. Tommy was in the latter group.

The message from Tommy touched me in a few ways. First, I was humbled that he thanked me. My purpose in life is to serve and help people be their best. So I receive his words of gratitude with deep respect and humility. Second, I’ve crossed paths with some friends who disconnected over a year ago and Tommy was one of the few who acknowledged the difference I try to make in the word. It’s not about noticing me. He tipped his hat to the noble purpose of the life I want to create for myself and others. It’s not about me at all. And lastly and most important, I interpret his message to mean, by taking the personal development seminar, he’s choosing a life of acceptance over judgment, forgiveness over gossip and blame, and love and support over living in the past.

I’ve made mistakes. There’s no arguing that. But I remain thankful for three things. The first is my choice to live a big life that serves to help others create one too. The second is my commitment to a life purpose so big that nothing can stop it; not even personal failures or what people might say along the way. And finally, my friends who love me unconditionally and support my journey to make a difference.

Tommy, if you read this, thank you for your message. It means a lot. Whenever I have a breakthrough that helps me see things clearer about someone, I do what Tommy did. I reach out to them. Sometimes this has included an apology for something I said or I did that didn’t reflect the words or actions of a loving and loyal friend. Other times, it’s an acknowledgment of how amazing the person is and what they contributed to my life. I encourage you to contact someone you know to share something positive they’ve done for you or are doing for others. This exercise is for you both. It’s an act of love that shares your humanity and goodness with them. Let go of the past and anything that gets in the way of your life purpose. Live a big life!

Stronger Mindset!

Keith

Amy FriendJune 13, 2016

Did you know that unlike your actual age, your fitness age can decrease? According to an article in the New York Times, your fitness age is determined primarily by your VO2max, which is a measure of your body’s ability to take in and utilize oxygen. VO2max indicates your current cardiovascular endurance. By lowering your fitness age, you can increase your lifespan and improve your quality of life. All you need to do is exercise and be mindful of what you eat.

I feel very fortunate to be part of a fitness group where my workouts are non-negotiable. There is no decision to make when it comes to whether I show up or not.  I just do! The age of people in our ToBeRe… community ranges from 15 to 71! Most of us have someone who is older than ourselves that we aspire to be!

For me, it’s Linda. I want to be just like her when I get to her “chronological” age! She is 10+ years older than I am, but she is killing it in the gym! Not to mention she is almost always right by my side during our advanced TRX class! She does it all – resistance training, spin and TRX! And, to top it off, she has been spotted out walking with her husband, Joe, on several occasions!  This woman’s fitness age is far below her actual age! Of course, having a sense of humor certainly helps. When I asked Linda today if I could have my picture taken with her for my blog, she replied, “What, are you writing an article about old people?” It was just a few minutes later that she was down on the ground voluntarily joining Keith and I on our 30-day challenge  to do 100 crunches a day. She did not even stop to take a break! If I can do that when I get to her age, life is good!

In our workouts, you’re often partnered with someone younger than you. We challenge each other in a positive way which makes it fun. Sometimes I have to stop myself and recognize the fact that I had my driver’s license before they were even born! I want to inspire others to achieve their dreams at any stage of their life. You are never too old to improve your fitness age! I certainly feel younger, stronger and more fit than I did 10 years ago! What is one thing that you will start doing every day for the next 30 days to improve your fitness age?

Amy

Keith JonesJune 10, 2016

I’ve had the privilege of being around some amazing people over the last ten years. I met them in our workshops and learned their stories over the course of our shared journeys. They blessed my life in so many ways. Some stayed connected. Others moved on. In both cases, the people who are healthiest and happiest are those who made self-care a daily commitment. These individuals inspire me.

How can you tell someone is taking care of themselves? First, it’s important to define self-care. I believe  it is a commitment to oneself to be healthy physically, mentally, emotionally and spiritually. This promise permeates throughout a person’s total being. It’s in the way you love and treat your body. You eat foods that contain healthy goodness in every bite. You drink fluids that heal and restore each cell. And you create a peaceful environment to sleep in nightly that rejuvenates you for the next day.

Self-care of the mind involves cultivating a beginner’s mindset where you’re  eager to learn and open to possibilities. Your attitude is one of striving for excellence in your efforts. You are disciplined in the pursuit of your goals. If your commitment is to exercise and eat healthy daily, you do so. The promises to yourself are non negotiable. And lastly, perfection is not the target. Growth is so you embrace obstacles and failures as opportunities to grow. It’s not win or lose. It’s win and learn.

Emotional self-care means learning to lead your life from a place of love. When you root yourself in love, all the fruit from your tree is filled with love. The things you say to yourself are kind and empowering. When you talk to people, your words are filled with humanity. If you speak about others to another, you do so in a tone that is free of judgment. You lift them up, rather than tear them now. You only allow positive, loving energy into your space. And because you’re rooted in love, feelings like anger, betrayal, blame, guilt, shame and resentment can’t touch you. You rise above them by daily feeding your soul with inspiring reading, heroic media and healthy friendships.

Spiritual self-care is where you work to live moment to moment at your personal best. You ask yourself at every turn, “Is this my best? Was that my best?”  If the answer is yes, continue on the path. If the answer is no, quickly apologize to yourself and others for not honoring the moment by giving your best. Spiritual self-care is a life long journey and commitment to separate your higher self from your ego so you can live your purpose while serving others. You can tell the people who lead their lives this way. They empathize, rather than judge. They see only the good in others. They accept people for who they are and bring out the best in them. They are forgiving in nature and loving in spirit. Their purpose is one that changes the lives around them.

I encourage you to make self-care the number one priority in your life. We are here a short time. To make the most of it and get everything good out of life, be kind to your body, disciplined in developing a stronger mindset, committed to feeling and expressing loving emotions and relentless in being your spiritual personal best from moment to moment.

Stronger Mindset,

Keith

Amy FriendJune 9, 2016

We can do anything for 30 days! Right? Yes, we can! A 30 day challenge can be the gateway to lifelong habits. We all have something that we would either like to add to our life or subtract from our life – something that is going to make a better you! What are you waiting for?!?!

It’s important that the challenge you pick is not so big that it can’t be sustained. The idea behind a 30 day challenge is that when you reach day 30 you have made sufficient progress and/or experienced enough positive results that you want to continue and; thus, it becomes a habit.

I am on Day 8 of drinking 80 ounces of water every day and already feeling the benefits of healthier skin and more energy. I have also found that I am not as hungry in the late afternoon when normally a food craving may attack. With Arizona temperatures outside reaching over 110°, this is a great time to fuel your body with water and make it a habit. I also used a 30 day challenge to get back on track with getting to work on time. Somehow I found myself arriving to work 5 to 15 minutes late almost every day. While no one made a big deal of it, I was not happy with myself. Punctuality is very important to me. I knew I would never be late to a workout session. So, I enlisted the help of an accountability partner. I needed to call him from my work phone by 8:30 every work day. Hey, it worked! Not wanting the stress of having to beat the clock I planned to be at work at least 5 to 10 minutes early. I went for 30 days in a row of not being late and now it’s back to being routine.

Here are some steps to get started on your 30 day challenge:

• Pick something that you really want to change or something new that you want to try.
• Tell yourself, “I can do anything for 30 days!”
• Enlist the help of an accountability partner or make it public on social media.
• Document the activity on a calendar for the 30 days.
• Report how you feel and the benefits obtained at the end of the 30 days.

Here are some examples of things you might try for 30 days in a row:

Add:

• Play a musical instrument for 20 minutes.
• Read 10 pages in a book that you’ve wanted to read.
• Drink 80 ounces of water starting each morning with warm lemon water.
• Write down at least 3 things that you are grateful for.
• Walk 10,000 steps or 5 minutes of planks or 10 minutes of stretching

Subtract:

• No added sugar.
• No caffeine or alcohol.
• No TV.
• No eating out.
• No negative self-talk

At the very least you could just spend each day being present and grateful to the simple and routine tasks that you can do every day. This alone will make you feel happier and more fulfilled and ready to take on a bigger challenge. And, finally, don’t wait for the 1^st of the month. You can start tomorrow! What will you do for 30 days in a row for a better and stronger you?

Amy

Keith JonesJune 8, 2016

When I was kid, I use to wonder why some people did the same thing over and over again. Their routines seemed so boring. Why did my grandfather get up the same time every morning and work out back before anyone else got out of bed? Why did my mom read the bible and pray before beginning her day? And, in the world at large, why did the elite athletes and life-changing leaders perform the same routine day in and day out, not just before a big event, but over the the span of their lives? I just couldn’t understand it. That life seemed so mundane and void of excitement. I wanted more out of life. Then I realized what all these people had in common. They were establishing and practicing healthy habits that gave them more out of life. When I understood this, I began to implement healthy habits in my life so I could become my best. And, more importantly, I made a commitment to look for areas of my life that could benefit from good habits in place.

The Marine Corps is known for having sharp, disciplined men and women in its ranks. Among these mission-oriented people, a few individuals stand out. They look and perform like the model Marine. They wake up before everyone else does. Their uniform is always squared away. They are towards the front during the morning runs and rank in the top ten percent of the physical fitness tests. While everyone else complains about changes to the mission, they stay quiet and carry out the new objective. When I first joined the service, I wanted to be like them. Then I lost my way and fell into the group that judged the real leaders. This group made fun of them for missing out on hanging out and always getting up early when it’s not required. It didn’t take me long to realize which group had the kind of habits that produce extraordinary results in life. These early risers gave their personal best every single day and served others in the process. These are the people you want serving our country. And when I evaluated both groups, I knew which one I needed to learn from if I was going to making a difference in the world.

I took the lessons I learned from my family, a few good Marines and some inspiring public figures and began applying them to my life. Here are the habits I practice every day in my effort to be my best and serve others. I encourage you to try them on.

1. Exercise. When your day begins this way, you find positive emotional footing, increase your mental clarity and creativity and improve your fitness.

2. Silence and meditation. Before getting out of bed, clear your mind and think of nothing for a few minutes. Then call forth the one question that that reminds you of your goals and purpose. Every morning I ask myself, “Will you do what needs to be done today to be your best and fulfill on your purpose?” Since the beginning of ToBeRe…, the answer was mostly yes. But that’s not good enough. Over the last year, it’s been yes so much more. What’s your answer to the question?

3. Listen to podcasts that inspire you to grow and be your best. There’s no internet, social media or emails during the first few hours of my day. I use that time to do Deep Work on the things that really matter to my purpose.

4. Surround yourself only with people that seek to be their best and serve others. My friends and I love each other unconditionally. We extend compassion and grace to each other when mistakes are made. We give support to one another without exception or explanation. And we challenge each other to stretch ourselves and grow.

Without the examples of some great people before me and around me, I would not be on the path I’m on. I would not understand that I need to be healthy and fit in body, clear and sober in mind, and loving and forgiving in spirit to make a difference in the world. And I certainly wouldn’t have  recovered from some of the mistakes I’ve made. My healthy habits make me strong for the life I want to create and the people I want to serve. Are your habits healthy? Do they make you better on all levels? To be your best, requires your best. Become a Stronger Total Being member today to establish habits that will help you create a life you love.

Stronger Mindset,

Keith

Amy FriendJune 6, 2016

I learned something new about myself recently. I know I can be stubborn and I know I can be controlling, but, what if, I could be open to the possibly of coaching –truly vulnerable and open to the gift of honest feedback?  Would I not have anything to lose, but only grow from the experience?  I have a very strong work ethic. This comes from an upbringing of always having to be productive with my time, whether it was exercising, studying, practicing the piano or working. To this day, I have difficulty with leisure activities – almost feeling guilty as if I am wasting time. I tend to take on projects without asking for help because I want it done my way and on my timeline. I put a lot of pressure on myself to please everyone. Recognizing all this, creates a space for me to be open to coaching.

It was almost two years ago when I had a work meeting that brought me to tears. The things that were spoken left me feeling humiliated and bullied. It was awful. I was stressed and angry. Verbiage aside, I was asked to take a class at the community college to “up my skills”. I had resisted, I believe, because I was afraid. In my mind, I didn’t have the time. With anything, I knew I would be giving it my 100% which would take a lot of time. I did not like being forced into this “uncomfortable” position. Knowing what I know now, you can only grow from putting yourself in uncomfortable situations. I accepted the request, despite the fact that I was told I was “not very enthusiastic” about it. I wasn’t going to put my job at risk. I immediately registered for the class and became fully committed to learning whatever I could. While I wasn’t that impressed with the instructor and felt like I already knew 80% of the material, I needed to shift my mindset.

My coach and friend, Keith Jones, encouraged me to consider the benefits and growth that could come out of being open to going back to school. I am glad I listened. The following were some of the benefits that came out of taking this class. First, I got an “A” in the class and it gave me the confidence that I could still read, study and excel at anything. Second, the 20% that I did learn has helped me to take on jobs at work that I may have not been able to do before. And, finally, taking this one class has set my path in motion for continuing my education in something I’m really passionate about, and I’ve taken a class every semester since then. Tomorrow I start a new 8-week accelerated class! I’ve got this!

I have also been very fortunate to teach TRX classes at the ToBeRe… studio. This is an honor and an opportunity to make a difference in someone’s confidence and fitness level. I love it! However, despite three TRX certifications, the gift of teaching comes mostly from experience and having a good mentor. My mentor, Keith, use to teach all the TRX classes and they were fun and effective for everyone! When I was asked to lead a small part of the class, it was, at first, very uncomfortable. I needed to please everyone. I needed to challenge the advanced people and make them feel like they got a great workout. Yet, I also needed to instruct the beginners and make sure they had a positive experience staying safe and having plenty of encouragement. This is all completely possible as TRX is a multi-level class, where everyone, ultimately, can challenge themselves to their own ability. However, it takes practice and being open to coaching to become a good instructor. Only then can you improve. I will embrace constructive feedback because I know it will not only be good for me, but everyone who I teach.

In the pursuit of personal growth, what is it that you think you could do better? Do you have someone who will be open and honest with you? Will they hold you accountable? Can you be open to the coaching?  This is what our ToBeRe… and 2BeRe-U communities are all about. Find out how you can become a stronger total being. You have nothing to lose and everything to gain!

Amy

Keith JonesJune 3, 2016

Nowadays, I wake early every morning and ask myself two questions. Are your goals important enough to you to stay focused on what needs to be done today to realize them? And will you commit to doing those things today? The answer is always yes. Then I get to it, starting with doing the Stronger Daily Rituals. With these two questions and my morning practices, I stay ready and on track to reach my goals.

One thing that frustrates me is if my skill level diminishes in something that I once did at fairly high level. For example, doing TRX abs on the ball use to be one of my strengths. Then I stopped doing it for several months. When I tried it again, it was like doing it for the first time. Another example is swimming. The same thing happened there. During the first few years of ToBeRe…, I videotaped and edited our great workouts. Then I stopped. When I started doing it again last year, I forgot almost everything I learned. And one last example is being unconditionally loving and kind to people. I never forgot this one. But after a rough last year, I practice it every single day now. I take no pleasure in anyone’s struggle. Instead, I’ve learned to lead with an open, forgiving and loving heart because no one is perfect and we all deserve an opportunity to get back on track.

To stay sharp with my fitness, tuned in with my nutrition and loving with my energy, I do daily and weekly exercises in these areas. It’s important that I operate at a high level every single day. And by doing this, my good days are great days and I turn the other ones into “good” bad days.

Here are 3 steps you can take to stay ready:

1. Ask yourself the two questions in the opening paragraph. Answer yes and act accordingly with exercise and healthy eating leading off your day. And focus on what’s really important in life.
2. Partner with people that make you better in every area of your life. Make your life meaningful and a contribution to others.
3. Repeat steps 1 and 2.

Will Smith said it best. “If you stay ready, you don’t have to get ready.”  So stop dieting and commit to healthy eating daily. Don’t wait for a milestone birthday, wedding or reunion to get in shape. Get in shape and stay that way every day. It’s easier and more fun to be a giver than a taker. So practice being kind and loving in your treatment of yourself and others. Stay ready, stay strong and be healthy in mind and body.

Stronger Mindset!

Keith