Clearwater Boxing Center

3.5 Changes (NOT Goals!) For Next Year By Coach John Kyle

Last year, I made several goals for myself, 32 to be exact. Out of those 32, I only accomplished 21. Some I surpassed, some I came close, some I achieved only to hold onto for a short time and still others I completely dropped the ball on! 21 out of 32 is decent I suppose compared to most other people who never even set goals, but I’m comparing myself to my own potential right now, and I know I can do far better. So I took a long hard look at what really held me back - and it was ME! It was those small and almost unseen bad habits I’ve somehow developed over time that need breaking!

And, if you’re so inclined to read on, please come and join me in making some changes in behavior for 2010. Here are my 3.5 Changes (NOT Goals!) For Next Year that I’ll be making:

1. Food: Self Discipline is one area in which I can exercise tremendous amounts of energy for almost an eternity…if I want to. (You’re the same way I’m sure.) When it comes to working out and pushing myself beyond normal thresholds, I have great self discipline. When it comes to learning something I am interested in, I can get almost obsessive until I know the subject like the back of my hand. But lately, when it comes to eating food, I can become a human garbage disposer on the weekends!! Over a decade ago, I created a healthy lifestyle which included a certain blueprint for eating food so that I would be able to eat healthy all week long and then a have a day on the weekend, Saturday, where I could eat some junk food like ice cream and pizza. This way the majority of what I eat is fuel for training, but I won’t feel as if I am restricted or starving myself. It worked extremely well for many years, but the past 2 years or so, there are times when Saturday becomes “Fatterday” and Sunday becomes “Funday.” Well, 2010 is where I turn back the clock to when I first started this lifestyle and get back on track with my food intake. Are you with me?

Here’s how it works: Sunday through Friday, eat 4-6 clean, healthy and energy-based meals. Be sure NOT to skip breakfast and ALWAYS have your after-workout meal too. Then on Saturday, relax and enjoy yourself with some burgers and fries, or a pizza.  Don’t go overboard though.  For some folks, one cheat day can easily turn into a cheat week.  You don’t want to completely undo all of the hard work you’ve put in.  Maybe try limiting your “cheat” to one meal or give yourself one full hour where you can eat absolutely anything you want.  Then Sunday morning, get back on track and start fueling up again the healthy way!

2. Double Checking My Goals: One time-tested theory is that the more you check on the goals you’ve set, the more likely you are to achieve them- and I agree with this. However, after years of being kicked and punched in the head repeatedly I have a challenge to actually remember to do certain things, like clean the house, make the bed, empty the garbage - or look at my goals. This past year I had posted my goals inside my closet door and it was a HUGE help for me to stay focused, until they fell off the door and I never replaced the list. Luckily I had another copy of my goals under my lap top at the office which I would look at periodically. The point is that when I looked at my goals often, say once or twice a week, I was much more focused on accomplishing them than if I only looked at them every few months. I believe I could have accomplished more of my goals had I been looking at them almost every day. So this year, don’t just commit to achieving your goals, commit to visually double-checking those goals so that they have top of mind awareness- instead of your favorite TV show. Remember this: when you don’t know what you want, anything will do.

Here’s how it works: List all of your goals by bullet points under a heading of Physical, Financial, Family or whatever areas you’re looking to improve or grow in. Once you have the list, laminate it then place it in spots where you’ll see it everyday.

3. No Squandering Time: Like most people in this economy I have found myself working longer hours with fewer financial results. I get into the gym about 9am and I usually am leaving to meet Mary for our weight training workout at 9pm that night. Don’t be fooled though, there are days here and there, where I have a few extra hours when I am simply waiting for the phone to ring and could be multitasking on other projects. For instance, I could be writing more often to improve my ability to communicate my message. I could get in a few more workouts, make a few more networking calls, learn something new in marketing (like this whole social-media-thingy…), keep my house a little cleaner, etc. What about you? Even if you’re as busy as I am in this new and challenging economy, can you find a few more hours each week to just a little more done? I bet you can!

Here’s how it works: Make a list of 3 or 4 tasks you can do if you have down time. This way, you’ll be able to get just that little extra done towards your goals that will add up by the year’s end and you won’t have squandered any time in 2010!

3.5 “Get” Reminded: What I mean by “get” reminded is that perhaps you shouldn’t try to go at it alone this year in staying on task and accomplishing your goals, perhaps it may be wise to “get” some help. Here’s what I found (accidentally) that works great for me: my girlfriend Mary knows what all of my goals are and will from time to time simply ask me how they’re coming along. At first I took offense to it because I felt that she didn’t trust me to actually get them done, (and if you’ve been reading this article you understand why!) but she was genuinely interested in helping me. Once I understood what she was doing and how beneficial it really is, I asked her to continue to do that every so often -and it’s been great for me all year. I have someone who knows what’s most important to me and is willing to help. So who do you have that will help remind you of what you’re striving for? Got help?

Here’s how it works: Be sure that you “get” someone you trust and interact with often- a coworker, a good friend, your spouse, etc. and “get” them to remind you of your goals! And conversely, if you are that someone who reminds a good friend of their goals, you’ll be much more likely to stay focused on achieving your own!

3.5 WTF?!? By Coach John Kyle

Have you ever been asked a question or heard a statement so ridiculous that it immediately made you think “WTF!?!” We all have!  Heck sometimes the questions or statements are coming out of our own mouths! (OK, maybe just mine.) A great example is people who eat fast food 5x/day and then ask the trainer at the gym why they can’t lose weight when they’ve simply tried everything.  

Over the years I’ve found that those WTF?!! questions are usually driven by a genuine lack of knowledge, lack of self confidence and even a certain amount of fear.  I’ve heard some good ones over the years, too, and being in the fitness industry I tend to hear the same ones over and over. In this month’s newsletter, I wanted to share some WTF!?!’s with you because there are actually lessons to learn from them.

So here are my 3.5 WTF?!?!’s

1. “I need to get into shape before I start your Fitness Classes.” WTF!?! I can’t begin to tell you how many times I’ve heard this statement over the years! My God! You want to get in shape, but you have to get in shape first before you can get in shape? WTF?? You may not believe this, but I have heard this from well over 100 people in the last decade and not one of them ever got in shape(to get in shape of course.) One man, the father of one of my Black Belts, told me that same thing for close to 5 years in a row.  All the while his son was training like mad as he sat on the sidelines. And 5 years later he was still nearly 100 pounds overweight. (Way to set that example for your son.)

So, what’s behind this type of thinking? Fear and laziness- in a BIG way! How many times are there things you want to achieve, only to have fear or laziness create some BS excuse why you need to put it off? Fear and laziness create the procrastination that can really hold you back, not just from reaching a goal, but from even starting in the first place! Don’t let fear hold you back!

2. “Why am I still getting tired and sore from working out?” WTF?!?! I get asked this question a lot from people after they have been training with me for a little while- say about 2 or 3 months. They expect in the first few weeks to be tired and sore, but they also expect that they’ll get to a point when they never get tired! (If you train with me, then you know there is NO such thing as “not” getting tired!!) These people seem to believe that there is an ‘end point’ where they have so much stamina that they’ll do their work out, but they won’t sweat or get tired and still great results. WTF?!?!

So what’s behind this type of thinking? Two things: unrealistic expectations and listening to the lies that float around our society. First, to expect that there will be a point where one never gets tired is insane- that’s why it’s called training! People fail to see that they’ll be able to do more punching, kicking, push-ups, sit-ups, etc. in less time with more power, speed and focus than in the weeks or months prior! It’s NOT about not getting tired, it’s about getting better and doing more! They’re simply asking the wrong question. They need to ask something better, like: “How can I push harder and longer in training sessions?” Second, there are commercials out there that sell a lot of BS to people who are looking for the easier-softer way of getting in shape- like taking a pill and doing nothing else. If that was the case, we’d all have 3% body fat. The truth is that there is no easier-softer way. You just have to do the work.

3. “Will I Get Any Better at This?” WTF?!?! I usually treat this question with more patience than the others. Of course you get better at this! Repetition is the mother of skill and this is a skill-set that practically anyone can do at nearly any age. My parents train with me who are 73 and 74 years old- and they have gotten better. You know the old saying: practice makes perfect!

So, what’s behind this question? Fear, frustration and low self esteem. People can get frustrated when they constantly compare themselves to others in classes rather than comparing themselves to their own abilities when they first started to train, and then evaluating those abilities as they are currently. Doing that will give someone a more realistic point of view of their own progress. Frequently comparing yourself to others is great way to feel ‘less-than’, get discouraged and end up quitting because you think you don’t have what it takes in Boxing or Kickboxing. Everyone progresses, but everyone progresses at their own individual pace. So if you don’t become the next Muhammad Ali over night, be patient and give it some time.

3.5. “Yeah, I have experience. I fight in the streets.” WTF?!? WOW, have I heard this one far too many times! Yes there are some guys and girls who did do this, but most people simply talk a good game. Well….just a game anyways. For some reason, every time I ask someone if they’ve had experience in Boxing or Kickboxing, they feel the need to tell me that they’re a street fighter. One guy last week said “well, I used to just, you know, do it illegally…you know.” Huh? I just watched you throw 20 or so punches and you’d be lucky to fend off a gang of 10 year old skate punks at the mall. This statement is not just limited to the men either, girls can be just as stupid trying to tell me how they street fight. Listen, just because someone has a tough attitude doesn’t mean anything! Besides, I never asked if they got into street fights in the first place, did I?

So, what’s behind this? Fear. People feel that in order to train in Boxing or Kickboxing, they have to have some type of street credibility- why? Who established that rule? Some of the toughest fighters known today have never been in a street fight! Look at Frank Shamrock (the younger Shamrock) who was a UFC and StrikeForce MMA champion several times over.  Frank has never been in a street fight and is proud of it! “I’m an athlete, not a street fighter,” he states. One thing has nothing to do with the other. Someone who can really fight usually never feels the need to tell everyone how they can fight. They have a little more security and self esteem and are focused on how they can accomplish their most important goals in life.  Focus on who you are and how you can become an even better version of you.

3.5 Skills to Maximize Your Training By Coach John Kyle

Let’s face it, training here at Clearwater Boxing Center is NOT easy! Between heavy bag work, shadow sparring, plyometrics, core work and the rest of the crazy and intense exercises you do in class, you can get dog tired! Nearly every class your hair and shirt get soaked from sweating so much (heck even your shoes are wet some days!), your muscles get exhausted, even numb sometimes, and all you can do afterwards is sit by a fan drinking water before the drive home. And do you know what the best part of that is? That every day I speak with countless members who want nothing more than to improve their performance in future classes!! They don’t want it easier- far from it- they want to come back stronger! And the question that they ask is “how can improve my training?”

How can they comeback stronger mentally and physically? What do they have to do? What will it take? One person even asked “Hey Coach, what’s the secret?” Well, there is no secret to improving mental focus or developing physical abilities, but there are most certainly a few overlooked skills that, if you attempt to master them, you’ll see some major improvements in your performance. So without any further long-winded writing from me (as I’m told I do!) here are the 3.5 Skills to Maximize Your Training:

1. Commitment: (What you thought it was going to be a Jedi Mind Trick of some sort?) Look, if you’re half-hearted about your approach to training, then you’ll only make half-hearted attempts to push through the pain barrier during your class and ultimately you’ll only get half the results you’re hoping for. Commitment is defined as “the state of being bound emotionally or intellectually to a course of action.” So what you need to do is ask yourself is just how committed are you really? On a scale of 1-10 (10 being the strongest), at what level is your commitment to training hard? Your immediate and next question should be what can you do get to a level 10? Answering both of these questions will help you to get recommitted emotionally to your goals, and mentally focused on training harder in classes!

2. Consistency: the next skill you’ll need to develop in order train harder and longer in classes is the skill of consistency. Consistency is where the development of your physical skills truly lies. Coming in for training once or twice per week will get you next to nothing- I guarantee that. On the flip side of that, I promise that if you attend 4-6 training sessions each week, month after month, improvements will be made! Sporadic training leads to sporadic results, yet steady class attendance will lead to improved strength gains, lower body fat, faster punching and kicking, better cardio vascular endurance and overall improvement in both your Boxing and Kickboxing skill levels. But what you might not know is that being consistent in attending training sessions is the physical way of demonstrating your level of commitment. What do I mean by that? Well, if you say you’re truly committed, yet only come to class once each week, then we know you have a low level of commitment or you’re just flat out lying. If you really want to maximize your training here at Clearwater Boxing Center, then train consistently!

3. Positive Mental Attitude (PMA): I’m not talking about just ‘thinking happy thoughts’ when I say Positive Mental Attitude, nor am I am talking about being Pollyanna or naïve to the realities of this world. I’m talking about keeping your head up when the chips are down, staying focused on your goals when nothing seems to be coming together for you and treating people with respect and kindness even when you’re in the worst mood possible. (After all, who wants to hang around someone who’s always angry? Not me.) Possessing a PMA is more like having a “can-do” attitude. A true PMA is one where you simply know that you can achieve your goal because you tell yourself that you can time and time again- and then you act accordingly. Having a PMA is also when you learn to deflect negative thoughts such as “I suck, why can’t I ever do this right?” or “what’s wrong with me, why is this falling apart?” I don’t care who you are, you have days when those thoughts creep in and can almost takeover, don’t you? Learning to develop and use a strong PMA will help to prevent any negative thinking - which has been proven to hold people down because of the lack of motivation which in turn slows the achievement process. Starting now, monitor the thoughts you have, attempt to think better thoughts, ask yourself better questions that lead to better solutions and continue to tell yourself that you can achieve anything you want.

3.5: Self Discipline: Webster’s defines Self Discipline as the “regulation of oneself for the sake of improvement.” Another way to define it is “discipline is when someone else forces you to do something and self discipline is when you simply do it yourself.” Self discipline is like a muscle in the fact that the more you use it, the stronger it gets. The problem most people have, myself included, is that since we exercise such great self discipline in many areas of life and feel extremely confident in regards to that effect, we fail to see where else we need to use it in life. Perhaps you’re extremely self-disciplined with your training, but your eating habits are horrible. Or maybe you are always at work on time and excel in that environment, yet at home you have a difficult time participating in helping around the house and keeping it clean. Or maybe the house is clean but your desk at work is a mess. (Just like mine!!) The art of self discipline can be the one tie-in that can help you maximize your training here at Clearwater Boxing Center. Self-Discipline ties everything together, the more you exercise it, the more consistent you’ll be with class attendance. That consistency will cause you to feel more committed towards your training, and that commitment will help to develop a Positive Mental Attitude not only for your Boxing/Kickboxing training, but everywhere in your life.

1. Conquer Your Weaknesses: This is an obvious step yet often missed and also deceivingly tricky for most beginners I coach as they either feel that they have no weaknesses at all or that they are one complete weakness! They’ll see themselves either on top of the heap or on the bottom without any middle ground what so ever. In the beginning of my coaching relationships with most clients, very few are in the midpoint with knowing what their weaknesses are, understanding and accepting those weaknesses and working towards their improvement. Knowing what holds you back in life is invaluable to getting to that level of personal success you’re striving for. Knowing what holds you back allows you to decide just how much or for how long your weakness will affect you in your life. You’ll find that your weaknesses will be both internal as well as external. For instance you may be holding yourself back with your lack of confidence, inability to focus or low self esteem. Externally, your lack of education, physical fitness level or your attire at work can be holding you back. Oh, and most importantly, you’ll need to remember this in regards to weaknesses: just because you indentify that you have weaknesses does not mean that you are weak!!

Your Next Steps: Circle as many of these words or phrases that best describe what you lack or that you feel is holding you back. Next, create a plan to overcome each one by the end of the year.

Low Self Esteem                               Low Self Confidence                       Poor Goal Setting Skills

No Support at Work                          No Support at Home                        Insufficient education

Not enough experience                    Poor Attire at Work                         Overweight

No Social Skills                                 Lack of Funds                                   Cocky/Egotistical Attitude

Drug or Alcohol abuse                     Compulsive Lying                             Worry what other think of you

Gossip about others                        Invalidate other’s feelings               Lazy                      

2. Conquer Your Strengths: You’re probably thinking why would someone have to conquer one of their strengths? It’s a strength! Over the years I’ve met countless people who ignore their potential and the strengths that they possess. These are incredibly smart people who don’t understand the fact that if they were to attempt to work at what they are best at in various manners, then they might get better results.  For instance, when Tiger Woods misses a few putts in a tournament, he’ll of course be sure to practice on his putting. Most people would believe that Tiger would working on a weakness, but I assure you, Tiger would be working on his strength! For example, if you were a great writer, you’d need to be writing your particular content daily, crafting your message to make sure it is clear and concise but also learning how to find a book agent as well, that would be working on your strength. If you are a personal trainer, than keeping yourself in good physical shape is not enough, you’ve got learn to improve your communication skills with your clients, which would be working on your strength. Another example is if you are a financial advisor, then knowing how the Dow or the S&P 500 are performing is not enough, you’ve got to learn how to market yourself to the community and build your clientele. A last example would be if you are extremely talented in designing and creating art, yet are working in another industry, say as an accountant, than you’re not really working on your strength.

Your Next Steps: Find what you’re good at and spend as much time enhancing those skills each day. Once you’ve developed those skills, begin to look for areas or industries that have a need for your certain skill set and you’re bound to find success.

3. Conquer Your Mental Focus: Each day we are offered an opportunity to work towards success or towards mediocrity. The people you see that are successful in life seem to have a common thread and that’s the ability to work until the job is done. They stay focused on the task at hand day-in and day-out until they have completed what they’ve set out to accomplish. Regardless of what they’re going through personally, they stay focused. In spite of the fact that they’re having a bad day, that the dog puked on the carpet at home or the car broke down, these folks possess the ability to stay dutiful on their tasks and responsibilities.  This is where you need to be on a daily basis if you want to reach that level of personal success. If you want to achieve your most important goals, than “keeping your head together” and staying focused mentally will most definitely get you to where you want to be.

Am I always this focused? Yes, in many areas I most definitely am. I am extremely focused with training and working out. I am focused on developing my skills as a coach/instructor and I am focused on the development of the members of my gym (you). There are, of course, other areas that I need to develop, like at home for instance. I can sometimes slack at helping to keep the house clean from time to time. (OK, sometimes big-time-slack.) It is amazing how I do not see the dirt, yet it’s there when Mary points it out to me.

Your Next Steps: list the areas that you seem to lose focus on (drop the ball on) every once in a while and set aside a few extra minutes each week towards the betterment of those areas.

3.5 Conquer Accepting Responsibility: This is perhaps, the most crucial aspect in regards to learning what area of life to conquer. In today’s society people feel that they are entitled to just about everything! Benjamin Franklin was famous for the statement “the right to pursue happiness.” It doesn’t say that you have the right to happiness, but that you have the right pursue it! People have somehow believed a myth that says that someone, somewhere, somehow is responsible for their wellbeing. That they should have immediate happiness, successful financial matters, exciting careers and wondrous relationships simply because they live in this country! These folks feel that if they don’t get what they’re entitled to, then there is someone out there to blame. It’s the government’s fault, it’s their parents, their neighbors, the boss’s, you name it and they’ll point the finger elsewhere. But the real truth is that there is only one person responsible for the results in your life and that person is YOU! You are responsible for your state of mind, your level of physical health, the quality of your relationships with your boss, friends, coworkers, family and significant other. You are responsible to achieving your dreams and goals and meeting your needs and requirements in life. No one else is responsible for that but you. Once you accept 100% responsibility for your life- your happiness, your job, your health, etc. then you begin to see answers to questions that you may not have even been asking yet!

Your Next Steps: find the areas of your life where you need to accept the responsibility of the end results you get, and make a commitment not to blame anyone else for the outcomes.

Have you found a formula for success yet? (Your own personal definition of success that is.) One that is simple yet comprehensive? One that helps to keep you organized, focused and possibly even motivated? If not, I believe that I may have one for you. This formula, if followed to the best of your ability, just might be able to help you create that life, that physically-fit body, that education or career that you feel you’ve been missing out on. Well, if you’re curious, please read on and see if you can’t find a way to make use of my formula for success in 5.5 Steps:

1.       Know What You Want: Sounds pretty redundant I know, but you’d be amazed at how many people miss this step! Everyone knows what he or she doesn’t want, but most people don’t know what they do want! Of course knowing what you dislike is a good starting point as it gives you a basis to work from and some contrast when you’re really looking at what you truly want to have, become or do in life. The simplest ways I’ve found to define what you want are; 1) by crafting and designing as detailed a picture of what it is you want in your mind’s eye. 2) Writing it down on paper. And better still, 3) creating a vision board with cut out pictures from magazines of what you’re looking for. (Houses, cars, your ideal body, etc.) Use at least one of these methods to complete this step.

2.       Have a Plan: Having a plan is simply listing all of the steps you’ll need to take in order to achieve what you want. For example: if you’re thinking of going back to school, then your first few steps will be to look up a local college online and see what they offer, then call and find out what the enrollments proceedings are. If you’re thinking about writing a book, then perhaps creating an outline may be a good starting point. Or maybe burning body fat is the goal, then look on line, or purchase a few books about eating better or locating the right coach. You get the idea, right? Good, now write it down on paper.

3.       Have a Coach To Help: Just like Step One, this a simple yet often missed tool that has great potential in moving you along in both life and career. Let’s say you wanted to be a Boxing or Kickboxing Coach, would you talk your next door neighbor who is a vice president of a tooth brush manufacturing company? If you’re looking to get yourself into good physical shape, would you look for a coach who is 50 or 80 pounds overweight? The simplicity of this step lies in just finding someone who has experience or marked improvement in the area you’re interested in and asking them to mentor you. They’ll give you ideas from their first-hand experience of the ins and outs of your future field of interest. Again, this step can only speed up the process of you reaching success.

4.       Take Consistent Action: The key word here is “consistent.” Anybody can start something, but not everyone can finish! This step also requires a large amount of self discipline on your part. There will be days and weeks (perhaps even months) when the last thing you’ll want to do is to workout, or eat the right portion of food, or even the right type of food. But if you find that set of “mental muscles” used for discipline, you’ll “get ‘r dun.” This is also the step that really separates the haves from the have nots. Why? Because successful people are always willing to do what unsuccessful people won’t. Like get in early, stay late, develop a friendly rapport with coworkers and upper management (which by the way is NEVER a waste of time), and do what they don’t want to do because they have to.

5.       Review Your Progress: Keeping track of what you’ve accomplished is a simple yet extremely valuable aspect of this formula. You could easily carry out this step by using a small spiral note book, or you could even go as far as creating a spread sheet on Microsoft Excel- whatever is easiest or makes the most sense to you. But the real benefit of this step is not in the device you use, it comes when you can check off the steps you’ve taken so far (Step #2 above). The sense of accomplishment you get from completing the tasks is quantifiable. Meaning that they affect not only the goal that you’re working towards, but every aspect of your life as well. For example, physically you’ll feel less stress, mentally you’ll find more clarity in your thinking  and emotionally your sense of confidence and well being will greatly increase.

5.5   Renew Your Goals: The long time actor George Burns was once asked how he came to live so long a life. His reply was, “you gotta have something to wake up for in the morning.” So once you’ve accomplished your goals, be sure that you don’t get complacent (which my girlfriend Mary calls getting fat and lazy) by setting newer, bigger, more challenging and more exciting goals!!

4.5 Ways to Recover By Coach John Kyle

As an athlete, I train a lot each week. Most days I get up at 5am and I am at the gym by 5:30 to lift weights with my girlfriend Mary. (She is the one getting me, Mr. Motivation, out of bed!) I also train in Kickboxing/Boxing 4 to 5 times per week and Brazilian Jiu-jitsu twice per week.  In total, that’s anywhere from 15 to 20 hours per week, not to mention the many hours of coaching I put in each day.  Don’t get me wrong though; I’m not complaining! I choose this lifestyle.  But at close to 40 years of age, my body is pretty damn sore! Since I’m not 20 anymore, I need to be careful in how I approach my training with regards to warming up and making sure that I prevent injuries as well as making sure I recover from the week’s training.  No matter what age, ability or level of experience, we all need some form of recovery from our training.  Otherwise, we’ll over-train which can lead to injury, fatigue, burnout, build-up of the stress hormone Cortisol and can even cause sickness.

So, to keep both my body and mind in peak fighting shape for the long haul, here are my 3.5 Ways To Recover:

1. Sleep: (My favorite.) Many studies show that most people do not get enough sleep. We’re a nation that burns the candle at both ends, a society that stays up all night to work or play. However, going without sufficient sleep can cause both short and long term negative effects. Lack of sleep can effect judgment, mood, ability to learn and retain information, and has been shown to increase the risks of accidents. In the long term, sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death!

While you sleep, your body is literally repairing itself at the cellular level.  As  you get your “ZZZ’s”, your body is releasing hormones like HGH (human growth hormone) which literally helps to repair tissue that has been damaged through training, sun exposure, stress, pollutants, etc. By getting enough sleep, your body will be patched up and ready to go for the next day’s training sessions. But that’s not the only reason you need to get sleep. Here are few more benefits of getting your 6-8 hours of “ZZZ’s” each night:

·         Improves Memory

·         Aids in Cancer Prevention

·         Reduces Stress

·         Reduces Inflammation

·         Helps You Lose Weight

·         Reduces Risk of Depression

·         Gives You More Energy During the Day

·         Reduces Stress Hormone Cortisol

2. Hot Tub: Hot tubs have been around since Roman times to help relieve the aches and pains of a typical Gladiator Day. By relaxing in a hot tub, your body releases endorphins, a natural chemical in the body that helps to alleviate pain. Also, because your body is being submersed into water, your body weight is reduced; this means that your heart has to work less to pump blood to the muscles making recovery time quicker. Getting in a hot tub a few times each week/month can go a long way in keeping away aches and pains. Here are a few more reasons to use a hot tub regularly:

·         Reduces Arthritic Pain

·         Reduces Blood pressure

·         Reduces Risk of diabetes

·         Relaxes Sore muscles

·         Reduces Stress

·         Helps Induce Sleep (but not in the tub!)

·         Reduces Stress Hormone Cortisol

3. Ice Bath: Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. (You got that, right?) "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished several 100-mile races.

Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my grueling training sessions, I’d rather have a hot shower and bowl of pasta than an ice bath. However, I have found that the post workout ice baths do wonders for my sore joints!

Here’s the how and why of ice baths:

·         Use method after a training session

·         Simply put cold water in your bath tub

·         Add ice if you want

·         Immerse yourself for 10-20 minutes

·         Keeps inflammation down in sore muscles

·         Keeps inflammation down in sore joints

·         Treats both injuries and soreness

4. Massage: If you’ve ever had a massage, than I really don’t have to explain to you how great it feels to get one. My girlfriend Mary and I regularly give each other massages. She’ll walk on my back a few times each week and I will massage hers a few times each week as well. For us, it is not just a way to get closer, it’s an actual need because of all of the hard-core training we both do!! But, if you don’t have someone who will give you a rub down for free, there are several businesses out there who have a monthly membership program like our boxing gym in which your payment is made automatically and you’ll just simply schedule your massage accordingly. They’ve made it about as simple as it can get! And, just in case you’ve been living under a rock, here are the many benefits of getting massages:

·         Reduces Heart Rate

·         Lowers Blood Pressure

·         Increases Blood Circulation

·         Flushes out Lactic Acid in Sore Muscles

·         Relaxes Muscles

·         Improves Range of Motion

·         Releases Endorphins

·         Speeds up Recovery of Injured Muscles

·         Helps Induce Sleep

·         Reduces Stress Hormone Cortisol

4.5 Take a Week Off: For anyone who has made fitness part of the “core” of their life, this is a very difficult step to take. They feel guilty about taking a week off because they feel as if they’re doing something wrong by watching TV or going to the book store and having coffee rather than lifting a dumbbell or hitting a heavy bag. They feel lazy. They begin to feel fat, lethargic, weak or that their muscles are shrinking- that’s crazy! (But that’s how I, I mean they, feel!!) If anyone has earned a week off, it’s the person who is slaving away at the gym and forging their body the way a blacksmith creates a sword. So just in case you’re one of those folks, I want you to know that all studies done demonstrate how taking a week or so off from intense training actually helps people achieve their fitness goals faster and with better quality in the long run. One week every 3 months or so should be good. Here are a few more benefits to taking some time off:

·         Catch up on Lost Sleep

·         Heal Nagging Injuries

·         Rest Sore Muscles

·         Get Re-motivated

·         Eliminate Burnout

·         Spend more time with family

3.5 Benefits You Might Not See

What benefits have you gotten so far in your journey here at Clearwater Boxing Center? Have you lost some body fat? Gained some new muscle or discovered muscles you never knew you had? (Through next-day-soreness?) Is your balance and coordination better? Has your stamina and endurance improved? I’ll bet your answer is yes to just about all of the above. Yet, along with all of those obvious physical benefits you receive from training here in Boxing, Kickboxing or Grappling, there are many more benefits that you may not be able to see in the mirror- benefits that will continue to pay dividends even years down the road.

Here are the 3.5 Benefits You Might Not See:

1. Improved Emotional Balance: Some folks think that because a person learns how to punch and kick she/he will become some sort of delinquent who looks for fights on the street. More often than not, the opposite is true. The members here at Clearwater Boxing Center all state how they feel much better about themselves on a daily basis because of the rigorous training they go through each week. Negative situations that arise in their lives no longer throw them off track and keep them up at night.  Instead,  they feel as if they can handle anything that’s thrown at them.  By doing something positive and healthy for themselves here each week, they develop higher self esteem and improved self confidence.

Another great emotional benefit of training here is stress relief. Like most Americans, you probably deal with a hectic schedule, traffic, a demanding boss, flaky coworkers, a challenging economic climate, doctor’s bills, credit card debt, etc., etc., etc!! All of that causes stress and it can come out in all of the wrong places without some kind of healthy release. Road rage comes from somewhere right? It comes from allowing stress to build up over time and not having a release for it! In today’s world even kids in elementary school and junior high are feeling the negatives effects of stress! They deal with divorce, pressure to maintain grades, to keep up with the kids who seem to have everything from Nintendo to cell phones (the Jones’) and let’s not forget about peer pressure to do drugs. Those sound like some damn good reasons to be training here and hitting a heavy bag!

Here are just a few of the Emotional Benefits from training here at Clearwater Boxing Center:

·         Improved Self Confidence

·         Enhanced Self Image

·         Better Self Esteem

·         Less Stress

·         Increased Focus and Clarity

·         Emotional Stability

2. Better Brain Function: I know, I know. You’re thinking “how can boxing or kickboxing be good for the brain?” Well, if you’re not getting hit in the head several days a week for years on end, you really do not have anything to worry about. Brain damage, or “punch drunk”, only happens after a long time of heavy sparring and/or competing. So if you’re not a professional or top amateur fighter then you have nothing to worry about. (Hey, I came out alright. I think.)

The amount of reports coming out about how exercise helps brain function is amazing. Each description stresses how exercise increases levels of brain chemicals that encourage the growth of new nerve cells. By getting your heart rate up you literally pump blood to all areas of your body, not just the muscles being used in your arms and legs. Enhanced blood flow pushes more oxygen to the brain, which in turn helps to increase higher brain function even when the rest of the body is under duress from exercise. This is why the reports state that aerobic activity enhances memory skills, and why moderate to strenuous physical activity is strongly associated with successful “brain aging”.

Here are a few results of Better Brain Function:

·         Improving concentration and attention

·         Reducing gray matter loss

·         Promoting production of new nerve cells

·         Strengthening Synapses  

3. Having an Edge: By practicing a jab-cross-hook combination 10,000 times, you have an advantage in a street situation. You’ll never have to think about how to throw the punches; they will simply come right out of you! The same holds true for nearly any technique you practice that many times. Just like walking, talking and breathing (all of which you never have to think about) they become part of you and can never be taken away. In my first fight, my opponent literally ran across the ring at the bell of the first round in an attempt pulverize me! I actually watched my left leg raise itself up and slam my foot square into his chest with a side kick, which sent him back across the ring and sliding under the ropes in his own corner. I never thought about that technique, it simply came out of me because I had practiced it over and over and over again until my muscles hurt. That’s what you call “having an edge.”

But having a physical edge is not the only benefit you get from training here at Clearwater Boxing Center. By developing the 1^st step of “Emotional Balance”, you’ll find that you hold an edge in many more situations in everyday life because of the confidence you’ll develop. For instance, getting nervous on a job interview will be much less of a concern and that confidence will show through to your potential employer. Learning a new subject at school will not get you as freaked out because you’ll know how to apply your focus and concentration. You’ll also find that when your company needs something done, you’ll be able to apply your skills of goal-setting to accomplish nearly any task on time and with a high degree of quality.

Here are a few places that you’ll Have an Edge:

·         Self Defense Situation

·         Kickboxing/Boxing/MMA Competition

·         Job interviews

·         New situations

·         Work related or social functions

·         Meeting new people

3.5 “Life” Defense: Having to defend yourself in a real life street fight becomes less and less likely as one  matures. It’s been over a decade since my last street fight and I really doubt that I’ll have to physically defend myself anytime soon. But what I do have to defend myself against each day are things like negative thinking and other people’s negative attitudes. Because of the other benefits of our style of training here (Brain Function, Emotional Control, Having the Edge) you’ll most likely be able to prevent a negative situation from happening in the first place and if it does, you’ll immediately be looking for positive solutions. Because you develop better brain function, you’re thinking will be much clearer and you’ll not make as many mistakes. Having emotional balance will help to keep negative thinking away. And feeling as if you have an edge will most likely create enough confidence to take risks that will lead to greater rewards.

Here are a few places that the benefit of “Life” Defense will come in handy:

·         Poor Goal Setting

·         Low Self Esteem

·         Lack of Self Confidence

·         Negative Thinking

·         Negative People

·         Laziness (I’m still working on this one)

·         Anger

·         Stress

·         Lack of Exercise

·         Poor Nutrition

3.5 Ways to Find the Fighter Inside of You By Coach John Kyle

Are you a lover or a fighter? Do you know which? How can you tell? Just because someone can get into a street fight or enter a Boxing or Kickboxing competition doesn’t necessarily define that person as a fighter. There are other factors, much more important factors, which determine someone’s worth as a true fighter. I’ve seen many men talk tough only to fade away and give up when the pressure was on at work or in a relationship. I’ve watched tough guys who have a lot of bravado in the street sneak away meekly when somebody stood up to them. I’ve also met countless champion fighters from Boxing, Kickboxing and MMA who are complete failures in life. So when I speak to you about being a “fighter”, I’m not simply talking about standing toe to toe slugging it out with another human being- I’m talking about becoming willing to do whatever it takes to succeed in your everyday battles. I’m advocating that you find a new level of commitment when it comes to developing your character and reaching your dreams and aspirations in life. I am proposing that you  become the type of fighter who, even in the face of sure defeat, will continually look for yet another way to thrive and accomplish something special.

 So, do you want to become the fighter you know you can be? If so, you’ll want to learn and implement the 3.5 Ways to Find the Fighter Inside of You:

1. Train Hard Like a Fighter: when a competitor is ready to fight, and I mean really ready, they’ll physically look the part. The majority of the top fighters in Boxing, Kickboxing or MMA are in peak physical condition because they put themselves through the ringer every day making sure that their body can carry them through each round and not succumb to fatigue before the bell rings. They make keeping their body fat low and their muscle endurance high a standard for everyday life. As a former fighter myself there were many things I had to do almost every day for months before my fights: running and sprinting, mitt work, heavy bag work, shadow sparring, skipping rope, lifting weights, plyometrics, endurance work to take the body shots, push-ups, pull-ups, sparring, sparring drills and so much more. I had to make sure that when I entered the ring, I was physically ready to handle anything that was thrown at me and that the speed and power I had developed in the recent weeks prior to the fight would (hopefully) overwhelm my opponent and help win the fight.

To find that fighter inside of you, you’ve got to train hard each week to reach the level of athleticism you’re looking for. And yes it is possible that anyone – even you – can attain a high level of physical fitness over a certain period of time. Michael Jordan wasn’t great over night, he practiced for years each morning before and after school as a kid - long before he became known in college or the pros. Muhammad Ali didn’t sit on his duff until fighting for the world championship, he trained and trained for years as an amateur fighter! Michael Phelps didn’t sit around doing bong hits to reach 8 gold medals did he? (Or did he?) The bottom line is that a fighter is someone who has taken the necessary steps over a period of time to create a strong physical presence - and physical prowess as well. They look strong, they feel strong and they are strong. Fighters train intensely each week because they understand the depth of value and the end result of being in good physical condition.

Listen! Developing great physical fitness is never an overnight matter! There are some people who have great genetics and can get into amazing shape in mere weeks. But if that’s not you then so be it! Dig-in anyways, get committed to getting yourself into peak physical shape and then get your a**to work and stay at it for the months and years ahead. Make training hard like a fighter a lifestyle, not some short term goal.

The following are avenues to Training Hard Like a Fighter and reaching peak physical shape:

·         Boxing

·         Kickboxing

·         MMA

·         Running

·         Sprinting

·         Lifting weights

·         Jumping rope

·         Plyometrics

·         Core work

·         Strength training

·         Come up with your own ways!!

2. Develop the Fighter’s Mentality: There is a certain mentality that one needs to enter the ring or the cage, a certain gutsy bravado behind the concept of “two-man-enter-one-man-leave”. A fighter knows that he or she will take a lot of physical abuse in combat in order to achieve their goal and they are more than willing to do so. They have the statement “not until the bell rings” imprinted on their brain and that’s the mentality that you must develop in order to find your own fighter deep inside. When you’ve found something in life worth fighting for (a relationship, a business, a social cause, your health, your family, your faith, etc.) the first thing that will lead you to certain defeat is a weak mental attitude. Do you know what the percentage is for people who quit after meeting failure on their first attempt to achieve a goal? Over 80%. 8 out of 10 people will quit on what they want to achieve because they didn’t succeed right away. Those numbers are the end result of the wrong mental attitude.

Having a Fighter’s Mentality means not only that you’re willing to take some shots in life, but that you’re constantly looking for new ways to achieve success. For instance, in one of my fights I came out aggressive and was on the offense - and was getting my a** beat! Every time I made a move forward I got hit several times and began losing on the score cards because of it. So what did I do? I changed my strategy! I found ways of setting-up my opponent to create openings and I also made him advance towards me which gave me the opportunity to counter-strike and control the fight even more. That one lesson of looking for ways to change my strategy has paid dividends over the years for me. I’ve been able to discover new ways of motivating clients, design new methods and training systems to help them get the best results both physically and mentally and also establish new, creative and viable business ventures that no one else in the country is doing. So where in your life or business do you need to change your strategy? What new actions could you take that could lead you to the end result you’re looking for? Asking these types of questions will force you to create new answers to old or current problems- and solving problems is, by the way, a Fighter’s Mentality.  So get started today on developing the right kind of mental focus coupled with the right amount of willingness and you’ll see success come to you. (Not always over night of course.)

Here are a few character traits that you’ll need to possess a Fighter’s Mentality:

·         Commitment

·         Desire

·         Determination

·         Dedication

·         Loyalty

·         Focus

·         Faith

·         Willingness

·         Consistency

·         Discipline

·         Concentration

·         Creativity

·         Imagination

·         Asking Powerful Questions 

3. Face the Tough Opponents: Everyone knows that diamonds are made under extreme amounts of pressure for many years before they can become the gem that we hold as valuable. Likewise, building muscle tissue can only happen when you literally tear the muscle fibers apart over and over again so that it can repair and rebuild itself to come back stronger and more effective for its function. (Not to mention help you look good as well!) And the same is true for developing the fighter inside of you. The greatest fighters have always wanted to face the best that are out there at the time. Muhammad Ali faced George Foreman and Joe Frazier. Evander Holyfield faced Mike Tyson and Riddick Bo. They wanted the challenge, they wanted the test, they wanted know what they were really made of.  Because when facing a tough opponent who may knock you out, you’ll find out quickly what you’re made of and whether or not you can overcome the obstacles in front of you.

Developing the strong character of a fighter, one that has poise under pressure, confidence, a high level of self respect and one that is valued by others, can take time to develop. For instance, the CEO of a multimillion dollar corporation most likely won’t be seeking the advice from someone who has never produced positive results. They look for someone who has experience and has handled situations that seemed impossible yet came out successfully none the less. The best way for you to develop the fighter inside is to take on situations that may seem impossible in the beginning and then persist until you succeed. You’ll be able to find out what type of fighter you really are inside and just how far you can take things. By taking on the tough challenges in your life or business quests, you’ll develop your muscles of creativity, commitment, determination and problem solving. And by cultivating these muscles you’ll soon become that diamond that everyone values and wants for themselves.

Here are a few ways to Face the Tough Guys:

·         Set your standards of life high (so that you’ll…)

·         Set your goals high (and then you must…)

·         Tell others about your goals (so that you’ll…)

·         Get nervous about whether you’ll succeed or fail (that’s called positive pressure)

·         Get a little pissed off if you fail (so that you’ll…)

·         Use that anger to create more persistence and determination (so that you’ll continue to…)

·         Look for big challenges both mentally AND physically

·         (And always remember to…) Use your failures as learning experiences

·         (And it’s a smart idea to…) Keep track of all of your successes and failures

·         (…so that you’ll always have points of reference in future challenges)

3.5 Have a Coach in Your Corner: When was the last time you saw __________ (place your favorite fighter’s name in the blank) enter the ring or cage without someone in his or her corner? Never. And I doubt that you’ll ever see it happen in our life time. No fighter, however good, will ever go at it alone. I’ve had the fortune of working with several coaches over my 27 years in the Martial Arts and Kickboxing world, and two have always stood out for me; Master Chuck Bittle and Master Tom Callos. Each one taught me something different as far the fight game goes and also about life as well. I may not remember each and every lesson that was taught of course, but what I remember the most from these two men is the way that they made me feel: like I could do anything. Every fighter has his or her doubts at some point in their career. A good coach will spot that and help their fighter to overcome the uncertainty. Of course when you’re actually in the ring fighting, (i.e.; living life and/or working on your goals) you are by yourself, but you’ll still need help between rounds and between fights to create more momentum and motivation if you really want to achieve success.

So what exactly is a “coach”? A great definition is simply “someone who has experience in the area you’re looking to become successful in and is willing to help you.” You can have a coach for nearly every area of your life: physical fitness, financial and business matters, relationships, nutrition, spirituality. You name it and I bet you’ll find someone who can help you get better in that area. But it all has to start with you and your willingness to ask that person to help. And once you have a coach, be prepared that you’ll not like everything they have to say, which believe it or not is the mark of a great coach! You don’t want a “yes-man” blowing smoke up your butt. You want someone who will tell you when you’re screwing up, making a stupid decision or that you look fat. I’ve found that my best coaches (and best friends as well) will tell me what I need to hear, not always what I want to hear. And that type of honesty will help keep you fighting for success for a lot longer than if you had gone at it alone.

Here are a few ways to find a Coach for Your Corner:

·         Ask your close friends if they know anyone experienced in _________

·         Ask your family if they know anyone experienced in __________

·         Ask your doctor, coworkers, etc. if they know anyone experienced in _________

·         Buy and read books each month in the areas of _______ you’re working on

·         Go to seminars for _________

·         Listen to audio books in the car for _______

·         Look in the phone book for a specialist in _________

·         Use Google or Yahoo search engines

·         Talk to Coach John Kyle

·         Be honest with your coach! They can only give as much help with the info you give them.

·         Create your own ways to find a coach!

FREE OFFER: Need some help finding that Fighter inside of you? Give me a call or shoot me an e-mail and we’ll see where you need to step things up a notch!

3.5 Ways to Stick With Your New Year’s Goals

OK, so the New Year has come and gone quickly. There’s yet another war in the Middle East, we have a new president and the new season of “Lost” has begun. And with all of that happening, you have all of these New Year’s goals staring you in the face.  Have you made any headway or have you forgotten all about them?  If you’re still fighting the good fight, then congrats, because lots of people have already quit on their 2009 goals, most before they even started.

Since February is the “turning month” when people tend to drop their lofty aspirations, I wanted to give you some useful tools that will help make sure that you won’t lose sight of what you truly want to achieve this year. That being said, here are the 3.5 Ways to Stick With Your New Year’s Goals:

1. Have the Right Training Partner: Having the right person at your side as you work to achieve your goals can make all the difference between success and failure this year. A good training partner will be there to make sure that you don’t skip-out on the days you need to train and they’ll also make sure that you rest and don’t overdo it so that you don’t get injured. But having the wrong person by your side can be a huge mistake. Can you imagine getting ready to go the Boxing Gym and have your partner say, “I’m not going, I just don’t feel like it.” (Taking breaks are important from time to time, of course, but you need to schedule it.) Or worse yet, they simply don’t show up at all? I’m lucky as I have a great partner, my beautiful and unwavering girlfriend Mary. Mary is the type of person who lives and breathes health and fitness and makes ‘not training’ a violation of her most important standards and ideals of life. She is also extremely goal-driven and works tirelessly towards their achievement each day. What’s great about this is that her attitude gets me motivated to get off my a** and get going. I get excited to train, and when we are training, we push each other to work at our highest level on that day. But, the best part about having Mary as my training partner is that she’s my partner everywhere else in life as well- and the motivation I get from her pays dividends in amounts that are incalculable.

But, what if you can’t find a training partner that you feel fits the bill for what you’re looking for? My best advice is to not have a partner at all. Having a negative training partner next to you is actually worse than none at all. Negative people suck. You’ll be wishing that you never asked them to be your training partner in the first place and then spend the rest of your time thinking of ways to get rid of them. Better to be alone for a while in your quest to achieve your goals until you meet the right person or group of people who fit what you’re looking for in a training partner.

Here are few traits you’ll want your training partner to have:

·         They show up on time

·         They have a positive attitude

·         They do not buy into your BS

·         They push you to do more

·         They encourage you when you’re down

·         They compliment you

·         They expect these same attributes of you

2. Review Your Goals Often: This sounds so simple and you know what? It is. People quit working towards their goals because they forget what the goals even are! They lose sight of their dream, they have a “foggy notion” of what they wanted back in January, but now it’s a bit too fuzzy to really remember what it is or why they wanted to achieve the goal. That’s why I preach that writing down your goals is an invaluable practice if you want to succeed in your journey. Here’s a simple method that I use to organize my goals: I list them under Physical, Mental, Emotional, Spiritual and Financial. (Not necessarily in that order- whatever is good for you.) Under each section I make a bullet point and list the goal, then the next and so on. I listed all of my goals on one sheet of paper, I’ve made several copies, got them all laminated and have them placed in certain areas I know I will see them often. By seeing your most important goals frequently, they will have top-of-mind-awareness for you each day- instead of McDonalds (“come and get fat with us!!”) vying for your attention through billboards, TV and internet.

Here are some places where you’ll want to post your list of goals:

·         Inside your closet door

·         On your night stand

·         On your bathroom mirror

·         On your desk top

·         Make them your screen saver

·         On your cubical wall

·         O n your refrigerator

·         Above your TV

·         In the car—Florida red lights are at least 10 minutes long, plenty of time to review those goals!

·         Anywhere else you’d like!

3. Help Others Reach Their Goals: I have found that one of the best ways to get out of a funk is to help someone else. This little known fact was suggested to me many years ago, and each time I’ve tried it, it has worked without fail- every time. After helping another person reach their goal, I always come out of it feeling more focused, clearer on what I want and also having generated motivation for myself that carried me further than had I not taken the time to help them in the first place. I believe that the real secret lies in the fact that when you’re helping someone else get what they want or need, you’re thinking about your problems or challenges less and less. What’s beneficial about this step is that you’ll come back to your situation with a renewed sense of energy and be able to focus much clearer on how to go about achieving your goals. Don’t believe me? Give it a shot!

Here are a few ways to help out someone else:

·         Participate in the Box-a-Thon on February 28th

·         Become a Big Brother or Big Sister

·         Volunteer at a homeless shelter

·         Help your mother or father without being asked

·         Send a note of encouragement to a friend through the mail

·         Ask your friend how you can help them achieve their goals

·         Find a way to motivate someone who is thinking of quitting on their goal

·         Think of your own

3.5 Build Momentum: Have you noticed that depressed people get more depressed? Passionate people get more excited? Successful people become more successful? The force that drives this cycle is called momentum.  It starts by creating a map from where you are and where you want to be. (Goal setting.) You need to gain clarity about where you’ve been, where you are now, and where you want to go so that you can create lasting change in every area of your life. Everyone has some part of their life they want to improve — “gaps” that exist between who they are and what they want to be. It is never too late for you to make positive changes and to attain the life of your dreams. So be sure that you’re constantly setting challenging goals physically, mentally, emotionally, spiritually and financially so that you’ll be constantly moving forward towards something positive and be able to find your own personal balance as you live a fulfilled life. Building momentum is one of the most powerful means I know to create the energy and excitement needed to help you stick with your New Year’s goals. And if you haven’t guessed yet, momentum is created by practicing the above 3 steps to the best of your ability.

Here are a few ways to help create momentum and stick with your New Year’s goals:

·         Have the right training partner or group of friends

·         Set and review your goals often

·         Help others reach their goals

·         Celebrate the big and the small victories

·         Go do what you need to do even when you don’t want to

·         Ask for help if you need it

·         Talk about ideas and possibilities with like-minded people

FREE OFFER: Creating, planning and working towards your goals each day is not a painless matter by any stretch of the imagination. But using the above 3.5 suggestions will help to make it a little easier and more fun as well. If you need help with your goals or have questions about the 3.5 Ways to Stick With Your New Year’s Goals, give me a call or shoot me an e-mail.