Small Investments = Huge Returns

No one is perfect. Even in the areas where we see greatness there are still times when mistakes happen.

But the average person may look at greatness and think it could never happen to them. For example:

I could never be an expert in my field.

I could never achieve financial freedom.

I could never have a lean and pain-free physique.

We assume those that have achieved success are blessed with talent and abilities that we don’t. We got short-changed when God was doling out the gifts. And there’s no point trying, failing and then proving to yourself and the rest of the world that this is true.

Don’t give talent too much credit for success. Sure you need to know to pull instead of push. But then it’s work hard and persistence.

Do you feel this way? Do you have self-limiting beliefs?

Many people doubt what they’re able to achieve. And this has less to do with talent and more to do with not meeting a minimum threshold of effort or not making the effort for long enough. Sometimes it could be both of these.

In Napoleon Hill’s book Think and Grow Rich, Hill tells the story of a prospector giving up on his quest for gold. Later when others resumed the dig they struck gold 3 feet from where the previous efforts had stopped.

How frustrating would that be? To be so close to success and to quit. This is what happens to many with their health efforts. They haven’t seen the outward sign of their sacrifice and so they pack it in.

You can succeed in any area of your life. And here’s how.

If you read 10 pages per day that would be 3650 pages per year. This would be equivalent to 12 books a year or over 300 journal articles. If you did this for a year or two do you think you might be an expert on the topic? If you weren’t you’d be well on your way.

If you were to move with intensity for 15 minutes per day you’d be down 10 kg per year. Keep this up for a couple of years and you’d be down around 45 pounds. How would this improve your health? How much better would you sleep? How would your knees feel with almost 200 lbs less pressure on each?

Let’s say as a young person of 15 years you got your first job. And you committed to investing $3 per day until retirement. This would be $100 per month and yield a 6% return with compounded interest. At retirement you’d have almost $400,000 saved. Not a bad nut to add to your nest egg as a reward for the dedication of small, consistent investing.

This graph shows investing starting at 25 years instead of 15 years. Same principle but an even better result when you start 10 years earlier.

Maybe you’ve been chasing a strength or performance goal for a while. And it seems impossible to get any closer to realizing your potential. But you get 5-6 hours of sleep per night and struggle getting up in the morning. Injuries and colds come on more frequently now as well. Getting an hour or two of extra sleep per night could be the difference between staying where you’re at or reaching the next level of performance.

Lastly, how would your life change with being a little closer to your best friends? I remember my gramma saying

‘In order to have good friends you need to be a good friend’.

Wise words gramma. How would your life change to call a close friend or family member that you don’t see that often? Pick one friend per week and give them a call to check-in and reconnect. If you turned it around how would you feel to have someone you like do this for you?

Take home message

You can have pretty much anything you want in life. Talent or ability isn’t what holds you back. It’s having the right plan, making small consistent efforts and staying with it.

Are you ready to have a little more? Would you like to have better health, fitness and performance?

That’s the easy part. Decide whether you want it or not. You don’t have to say ‘Yes’ and it’s not for everyone.

But if you would like to see what’s possible…

And you’re tired of previous efforts not leading to success…

Than you should connect with one of our coaches. We can figure out what is reasonable for you to achieve, what the prescription should look like and hold you accountable during the process. You can email athletetraining (at) shaw (dot) ca or text 250-212-2972. One of our team will be in touch to offer solutions and help you started on the right track.

Don’t Make Things Harder Than They Need To Be

Have you ever been in a situation where looking back you realized there was an easier way? Maybe it wasn’t even yourself but someone else you noticed putting in all the effort and simply spinning their wheels, making little forward progress.

Don’t Limit Your Results

Many years ago when I got started as a fitness coach I made a huge mistake. Now it wasn’t anything related to technique where somebody got hurt. And it wasn’t an inappropriate comment or action that I made. Instead it was more of a case of something I didn’t do.

Set Your Mind for Success

Recently I was making my way through the interior of BC giving presentations at conferences and corporate functions. And there was a message that came through with all the presentations which  only seemed appropriate to include here as well.

Amazing Results for Darlene Sunderland

Hey! How’s it going? I hope you’re doing well as I’ve got a great success story to share with you. This story is about Darlene Sunderland and she has realized some amazing results over the last bit with her training.

3 Ways to Have More Fitness Support

Remember back when you were in school? Maybe you’re still in school and this is very familiar. But for those of us that aren’t going to school anymore we’ll have particular memories.

Has Your Fitness Training Plateaued? 5 Tips to Try

So how’s it going with your training?

Are you dropping 5-10 lbs every month?

Or have you increased your deadlift 10 lbs every month for a while now?

Is your joint function and mobility getting better every month?

3 Conditions for Every Workout

So we’re into the second half of 2011. We’ve celebrated all the North American independence days and summer is in full swing.

Are you where you want to be?

Have you lost 1/2 the weight you wanted to this year?

Or are you half way to your strength goal?

How’s the rehab on that injury coming along?


2 Fixes to Getting the Fitness Results You Want

Do you know the following people?

The ones who complain about nutrition and exercise not working for them. That they have tried everything under the sun when it comes to workout routines or dietary changes. But for whatever reason they don’t get results.

And they’ll state emphatically it has nothing to do with their approach or their dedication. They are just different.

You know the type of people I’m talking about?

5 Benefits of Eating Beans & Lentils

How was your weekend? We had a great one out here in the Okanagan Valley. Some beautiful weather combined with a birthday bbq, a Canucks playoff game and lots of work getting the facility ready.

Regarding the facility…you’re going to love it! It’s a great open space, centrally located with some fun and interesting training equipment. We will have a full line of competition kettlebells (up to 48 kg!) and more squat racks and platforms that anywhere in town. Kind of makes me laugh when you think our training facility will be ahead of all the big-box gyms on day 1 in this area.

But anyways, that’s not what I wanted to share with you today. Instead I wanted to talk a little about time and results.

Two things that we always wish we had more of. Not many people I know or work with go around saying ‘I just have so much free time’. Instead they are always looking for ways to be more efficient, get more done and enjoy life.

Going hand in hand with having more time is the goal of seeking better results. If we are pressed for time we know that can’t afford to waste time on anything. We have to have  a system in place that allows us the opportunity to apply the best information in the best way possible.

And sometimes we need to find ways to steal some time here and there.

Because finding an extra 30 minutes during your day could be the difference between getting a workout and not.

It could be the difference between moving you closer to your goal or not.

Think about all the meals you have to plan out, shop for, prepare and then eat during week.

Then throw in multiple family members, food preferences, travel and varying schedules and it can sometimes seem like too much.

So I love it when there is something that makes everything a little easier for us. Something that buys us a little time. And moves us closer to our goal.

This something is eating peas and lentils.

What? How is eating a particular food supposed to save me time? How will this help realizing my goal more of a reality.

Here’s how.

Part of the preparation for many beans and lentils is to soak them. And the nice thing about soaking these foods is that it doesn’t require heat or your attention.

So you can simply fill a pot with them and sleep on it. The next day you can drain the water and use the beans and lentils for a variety of recipes and uses from soups, to chilis or as a side with with your rice and protein.

Additional benefits

Besides being easy to prep beans and lentils are great because:

Benefit #1 – They are a good source of protein.

Benefit #2 – They are high in fibre.

Benefit #3 – They are low in sugar, cholesterol and sodium.

Benefit #4 – They are a good source of calcium, phosphorus, iron and a couple of the B vitamins.

Benefit #5 – The water taken up during soaking reduces the energy density, meaning fewer calories are consumed.

Add to all these benefits the fact that beans and lentils are relatively inexpensive and store well and you’ve got a great food to add to your shopping list.

If you’re not already in the habit of eating beans & lentils give them a try. And if you are let me know what your favourite way of eating them is.

Your coach,

Chris                                                                                                                                                                                                                                                                           ‘always moving forward’