Friday, June 13, 2014

YOUR MENTAL MUSCLE WORKOUT, NEXT WEEK

MENTAL MUSCLE.

I stole this term from my good friend Matt Parks---a true game-changer in many ways.

"The mental game is everything."  You hear things like this all the time. Through many life experiences, trials and tribulations, successes and accomplishments, you really realize what it means, and how true this phrase is!

You can't neglect the mental game. It is the cornerstone for altering the course of your life. Just like your body, the mind can and needs to be strengthened, even more so.  Do so and you'll move mountains. Let it wilt away and you'll stand at the bottom looking up.

HOW CAN YOU STRENGTHEN IT:

  • Reading 
  • Writing
  • Self-talk
  • Praying
  • Listening
  • Watching
  • Being Coached


YOU CAN MAKE IT:

  • Stronger
  • Positive
  • Dedicated
  • Committed
  • Focused
  • Calm


It always comes down to perspective.  Once it changes, so does your life.  I want to invite you to a MENTAL MUSCLE WORKOUT NEXT WEEK where the one thing I hope to do, and only thing I can do, is help change yours.

It's my part of my "IT'S NOT ABOUT ME" Challenge Series.  I'll be giving a jam-packed 1 hr speech at John Knox Presbyterian Church in North Olmsted, Oh. June 18. 7pm.  And the amazing thing is our host John Knox is making it absolutely FREE to the community (light refreshments will be served).

I'll be sharing some really important things about my life motto:

  • The difficulty: how sometimes I want to throw a fit like a little kid.
  • The need: how it changes behavior and actions.
  • The power: how freeing and fulfilling it is.
  • The results: how you'll accomplish more than you can ever imagine.


I promise to be real. I promise to be practical. And I promise to base it on TRUTH.

Definitely come join us on Wed night for a fun and meaningful time.

It may just be an absolute game-changer for you, and everyone in your life.

It's not about me,
Coach Theo



Thursday, June 12, 2014

Men's Health Next Top Trainer Episode 1

Here it is: Episode 1!  Let the games begin.  Wow---looks so much more intense than it was, and it was intense on set!  Check it out and see what happens. My "Its Not About Me" attitude may not be the right attitude for this!  You can watch every Monday night for the next 8 weeks on Men'sHealth.com/toptrainer




No matter what happens though.

It's still not about me,
Coach Theo

Monday, June 9, 2014

EVEN IF ONE FOLLOWS, THEN IT'S WORTH IT

1700 kids have been in my audience at least once over the last six months.

I guesstimated this number after adding up my training programs, assemblies, school events, youth obstacle races, classroom visits, and charity events that we've had since January. This is a rough number and it only counts each child once, even the 150 that I see regularly through my weekly programming.

1700 kids have sat in front of me, participated in an activity with me, listened to a message I shared, and/or watched something I've done.

That's a big number.

That's an immense responsibility.

That's heckuva an opportunity to create IMPACT.

Let me take this a few places though as I think about impact creation:

#1. NUMBERS SCHNUMBERS
I used let numbers affect me. If only three were in my workout did that mean I wasn't a good trainer?  If only ten were at my speech did that mean I wasn't a good speaker?  When hundreds more walk through my gym does that mean I'm now successful?  I had to squash this thinking real fast. One, because I don't like to stress about stuff like this, it gives me a headache. Two, because it doesn't really matter.

Yes, it's great to be in front of a lot of people. It means your reach is expanding and your platform is growing.  It could mean you're doing a really good job and more people want to be around you. If you're doing the right thing and leading the right way, then this is absolutely incredible. We need more positive people sending a meaningful message.  But, numbers can't be your main intention and you can't let them define you.


#2. QUALITY OVER QUANTITY.
Because at the end of the day, you can make a big impact in a large setting, but it's when you funnel people into a micro level that you can really make a difference. Relationships are true game-changers and when you're one on one or in small groups is when you can really hit others beyond just surface level material.

I love large groups and big crowds and prefer being in that setting, the energy is higher and I feel the Spirit ripping through like no other. But I can't neglect the power of the small, intimate, continual moments with people who are in my life on a regular basis that continues to produce everlasting change, for both parties. When I'm on a phone call with my buddies from the industry who are hitting me on a much deeper level--asking me about my marriage, my kids, my internal struggles and prayer requests. When I'm in a private session with my client and we're diving into much deeper issues than just sets and reps.  When I'm with a few of my younger kids talking about insecurities with body image and bullies at school.  This is where you see true change start to happen.

The other thing about quality is you have to look at what type of material you're producing. Are you providing perspective-changing truth that's practical and relatable and authentic? Or are you just producing motivating fluff that's attractive and get's people in the door?  You don't just want to excite and fire people up temporarily. The challenge is always to excite and fire people up enough to take action and keep taking it for the long-term.

"The quantity of impact is great but the quality of impact is even greater."

3. IT CAN'T BE ABOUT ME GAINING SOMETHING.
You can't say or do something just to make other's happy. Sometimes it's the hard stuff that will give them a gut-check.  You can't just say what others want to hear. That's not going to penetrate like it's supposed to. You can't do it for your own recognition. You have to sincerely care about others and the direction of their life. It's not about your status or your ratings or your Facebook likes.

Because here's the bottom line.....

1700 kids is unbelievable and makes me feel very honored and grateful and I will never take it for granted.

But even if one shows up at my training session or speech or event, my duty is to provide exactly what God intended me to.

Even if one person shows up then I'd still put in the same prep time and enthusiasm that I was meant to.

Even if one person is deeply inspired, transformed, and reconfigured by something I've done, by the way I live my life, by my attitude and perspective, then it's worth every ounce of sharing my gifts, talents, and abilities.

EVEN IF ONE PERSON FOLLOWS, THEN IT'S ALL WORTH IT.

Never doubt the power of your influence. Get out there today and help even just one person breathe a better life. It may just be an absolute game-changer.

It's not about me,
Coach Theo















Thursday, June 5, 2014

GET RIPPED 4 Minute Drill

Hey guys!

I just had to share this with you.  I've been talking to some graduating seniors about the next chapter of their life---what I call the MAKE OR BREAK YOU phase---and I'm giving them some takeaways that can help transform their life for the better.  These are things I believe we all need to hear.

GET RIPPED:
Reflect
Ignite
Perform
Prepare
Eliminate
Dedicate



Make sure to check out what I have to say about each of these. If you don't get fired up after this video clip, you may need to check your pulse.

It's not about me,
Coach Theo

Sunday, June 1, 2014

TWO WAYS TO INCREASE YOUR 5K SPEED

Self-promotion isn't something I'm good at.

But results speak for themselves.

This past weekend my wife ran her fastest 5k ever, a 24:02, which is a 7:45/mile pace.


She's only 7 months out from our new baby, and she only spent four weeks applying her new training system, which comes from my MYFASTEST5K program, available on www.shop.fitmeupfitness.com

So you ask, "Coach Theo, what are TWO THINGS that I could do to increase my 5k time?"

Hands-down, here's what I would say:

1. HILL WORK:
Hill sprints do something incredible to your conditioning. They increase your leg strength tremendously and build a strong work capacity that makes standard straight land running seem easy peasy. You don't have to go crazy either. Find a hill that takes about :15 seconds to sprint up, or set the treadmill to a 13% incline. Run up as fast as you can, taking at minimum :45 seconds rest before your next sprint. You want your sprint to be as fast as possible. So don't undermine the rest. Then start with 10 reps and work your way up to 22 reps. You don't need to go more than that. You're not trying to kill yourself here!

2. STAIR WORK:
Let me say that this is by far the biggest game-changer. Strength improves speed. And stairs build leg strength and power like you wouldn't believe. You don't need to stress too much about rhyme or reason here. Here's a few ways you can do this: A. find a local football stadium and run up and down each aisle for a total of 20-30 minutes. You can hit single steps or double steps (skipping one for a bigger stride). B. Find a long stair case at a local park or monument and sprint straight up and down as fast as you can for a total of 20-30 minutes. C. Or find a stairwell inside a sky-rise or tall apartment building and challenge yourself to get from bottom to top a few times.

The key is in training, in my opinion, is always to TRAIN SMARTER THEN HARDER. I know everyone wants to feel depleted and exhausted after a workout, because if not, then you fee like it wasn't effective. But you need to retrain your mindset around this. THAT'S A LIE.

There's a time and place to leave the gym feeling completely toasted with nothing left in the tank. But there's also a huge NEED to leave some left, and walk away feeling like you still have energy. You can't be at 100% performance every day.  While hill sprints and stair work will take you to a max threshold, you'll see in MYFASTEST5K Program the benefits from slow and steady long runs. Recovery runs are paramount and even though it takes a lot of patience to slow down beyond what you're used to, your results and your body will love you for it!

But don't take my word for it. Put yourself to the test and see what happens. It may just be an absolute game-changer.

It's not about me,
Coach Theo