Creating Space - Part 2: Scheduled Chaos

Creating Space - Part 2: Scheduled Chaos

If you like structure, the thought of the unknown can be unnerving. However, it’s almost inevitable that something unintended will occur at some point in the schedule. Consider the following notion. Creating space for a disruption in your schedule can improve the efficiency of the schedule.

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Creating Space - Part 1 Free Spirit

Creating Space - Part 1 : Free Spirit

If you consider yourself a free spirit, the thought of a schedule or a routine can seem confining. “Who wants to stick to the same predictable routine day in and day out?” If you’re human, at some point in your life you’ve thought to yourself, “I’d like to do that, but I can’t find the time.” Think on this idea…Having some form of routine and predictability can create space for spontaneity.

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Respose & Reaction

Your First Response/Reaction

How often is your first response a string of thoughts that consider how bad something is

going to be or how many ways something won’t work? Let’s call this your first draft. If you’re

human, you can count on your first draft being rough (ha ha got ‘em ). Knowing that your

first draft/reaction can often be a rough draft is key to navigating through many of our

responses to new, adverse, or unknown circumstances. It is beneficial to ask yourself if your

first reaction is the most appropriate. - Jason Windley


3 Fold Goals - Part 3

3 Fold Goals Part 3: Behavioral Goals

The third portion of the 3 Fold Goals approach is the behavior goal. After setting a

destination goal and determining the performance markers that will help you achieve the goal,

it’s critical to set the behavior patterns that will allow you to be successful. In a school setting,

if your goal is to get an A in the class that means your class test need to be within range. A

behavior goal that you might double down on is ensuring you have 7-8 hours of sleep at night.

It’s hard to achieve a goal if your habits and behaviors don’t match the destination. Set

your destination goal, determine the level of performance needed to achieve that goal, and

map your behavior to establish the habits to help you reach your destination.

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3 Fold Goals - Part 2

Part 2- Performance Goals

In the 3 fold goals approach it helps to start with Destination Goal. In the email, 3 fold goals part 1, we mentioned destination goals have a set end point and a plan. When pursuing the plan, it is important to have a standard of performance for each part of the plan. Performance goals will happen within the timeline of the plan and indicate the nature in which each step should be pursued.

For example, in weights this may be a percentage of weight lifted. In running, this may be a heart rate zone. In school, this may be chapters read.

Essentially, there needs to be a level of performance that appropriately prepares you for the desired outcome. The level of performance should be anticipated and planned.


3 Fold Goals Part 1- Destination Goals

3 Fold Goals Part 1- Destination Goals

Part 1: Destination Goals

Setting goals is a common suggestion among everyone. One of the greatest risks of setting goals is not missing the mark, but making the mark and not knowing how to adjust to the new standard. In the last email I suggested a 3 fold approach. Using 3 different, but overlapping goals. Destination Goals, Performance Goals and Behavior goals. Today we will look at destination goals.

Destination Goals are the goals you set that have an exact end point. An example of a destination goal would be: weight lost, max weight lifted, or a specific time on a run. Often destination goals will have a timeline and a plan associated with the goal. Once the goal has been accomplished, you can say "I did it". - Jason Windley

What's Next?

What’s Next?

When you've worked really hard to accomplish a goal, once you've achieved a goal there could be an anticlimactic lull period. Your thoughts, "I did it! That's incredible...Now what?" The obvious answer is to keep going in the direction you were going. But where will that take you? Dilemmas...

When setting goals, try a 3 fold approach:

1) Destination goal

2) Performance Goal

3) Behavior Goal

Motivation vs. Discipline

Motivation vs. Discipline

All over the internet there are memes designed to motivate and inspire action. For the many motivational posts, there are just as many "motivation is crap" posts. They tout "You don’t need motivation, you need discipline." Sooooo... Which is it? Do you need motivation or discipline? The answer is BOTH! Motivation can inspire discipline, but instilled discipline keeps you going when your motivation lacks luster. – Jason Windley

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“Plans fail, actions fail, but you are not a failure.”

When we set out to achieve there is always an inherent risk, that we may not accomplish what we set out to do. We should not use our failed plan or actions to define ourselves. The most defining moment is in our response to undesirable outcomes. When faced with an adverse situation, get your chest up, chin up, and proceed despite nervousness. If your outcome is less than desirable, take a step back, assess the recent attempt, adjust your approach. – Jason Windley

New Year's Resolutions? But then "LIFE HAPPENED..."

New Year's Resolutions? But then "LIFE HAPPENED..."

You set a few goals a couple of weeks ago, and they were going well.  After 3.5 weeks you started sliding back into old habits. This tends to be your calling card. But now you’re tired of going back and forth.  Why do you get derailed when you start new goals?


Several excuses include:

1)      Life gets in the way.

2)      It’s a bad time.

3)      I don’t have time.

In the fitness industry, we’re quick to say “Stop making excuses, just do it.” Or the infamous “You just don’t want it bad enough.” Aka, “Your why is not greater than you excuses.” There are times where these are legitimate gripes from fitness professionals. There are also times where you may not really understand.  Let’s try to clear some things up. Ask yourself a couple of questions…

1)      When did you start?

Starting a goal during a down time or break in your routine is very common. The idea is to start now and keep it up. As time progresses and pressure comes, your momentum will carry you through.

The hang up…

If you start at a down time and fail to address the behaviors that mess you up during a busy season, or “when life happens” you’ve set yourself up for disaster.

The Fix…

Start in a down time or break, but assess your busy time and take note of disruptive behaviors. Understand that life is more regular than you think.  If your co-workers go out to eat regularly, you need to plan for that one week to a month in advance. If your kids play sports, you need to plan your goals to move through it. If your job has meetings  every week make the plan fit your meetings.

Yes, life happens, but most of what you call unexpected is quite predictable. Don’t set your goals passively. Plan, prepare, proceed.

2)      Why don’t I have time? Or Why is this a bad time?

This is always an interesting conversation. Consider the following:  The reason you don’t have time, is probably the reason your health is an issue.  Without taking time to work on yourself , you allow time for yourself to breakdown.

3)      Is it time or inconvenience?

When you set goals to make changes, you have to take into account, some behavior patterns have to change.

-          If the gym opens at 5, but you don’t have to be a work until 9, -Is it time or inconvenience?

-          If you can’t work out in the morning, but have an hour for lunch – Is it time or inconvenience?   

-          If your friends go out to eat, but you have to prepare your food - Is it time  or inconvenience?

Time is one thing, but if making changes was a convenient endeavor, you would have done it already. Accept that the process may be inconvenient, and create new behaviors.

When you start new goals, be aware that it’s not going to always run smoothly. Remember, you have a lot to do with how well it will go. Ask yourself important questions addressing the behavior patterns you use as excuses.  Once you’ve done a legitimate audit of your “life happening”, plan, prepare & pursue your goals.   

Adult Athletes-What You Need to Consider

Adult Athletes-What You Need to Consider

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A little bit of competition can be fun. Sport isn’t just for the kids. However, if you’re an adult competitor there are a few more aspects of life you have to consider.

First, let’s define the adult competitor. The adult competitor competes in an event that does not produce their primary source of income. This is a broad definition, but the one binding thing about this definition is the fact that each athlete will have to deal with life before sport i.e. world, family, finances. Etc. 

While there are varying degrees of competition ranging from weekend warrior to nationally competitive and semi pro athletes, I will contend that each level should maintain a training program outside of the primary sport. This should include forms of strength training, mobility, cardiovascular, and recovery work.  Here are a few things to consider:


For many adult athletes, there is no regular practice schedule, so competition day is the only movement they get. Movement patterns in competitive sports can be performed at intense levels, but are often repetitive. Repetitive movement patterns without consideration for opposing patterns can lead to imbalances and injury. Training programs should include a goal of balancing the body and improving the body’s structural integrity that allows the body to perform and decrease chances of injury.


With most adult leagues, there are divisions that help regulate playing intensity. Depending on your level of intensity, the body as to be able to handle the effort, impact, and/or force put on the body by the demands of the sport. Training programs should match the intensity of the level of play.


The most common factor among non-professional adult competitors is the fact that all of them survive by something other than their competitive sport. With that being said, each athlete has to create a system to prioritize the important factors of life. If a project is due at work, sport takes the backseat. If a family function arises, sport takes the backseat. Programming should be time efficient and consider work and social schedules.


The body changes and responds differently as we get older. While a specific age doesn’t set the bar for changes across all athletes, all athletes have to consider the changes to strength, ability, and recovery as they mature. Train programs should take into account the athletes age and current ability level.

Getting Started...Again (Part 2)

Getting Started...Again (Part 2)

Only you can determine how committed you want to be. Sometimes we tell ourselves we're committed to a decision, and we fully believe we're committed. However, everyone else finds out how...

Getting started...Again. (Part 1)

Getting started...Again. (Part 1)

Going through my routine was slightly different though. As I got dressed, I noticed my pants didn't button right away. It wasn't really noticeable until...

Ideal Body Weight

Ideal Body Weight

Your ideal body weight is the body weight and condition that allows your body to function the most efficiently. It's not always a specific number. If you find a number, that number may change. When determining a weight loss goal, make sure you have a plan and allow yourself space to make adjustments as you progress.

Nutrition: "The Only Piece of Advice You'll Ever Need."

Nutrition: "The Only Piece of Advice You'll Ever Need."

When determining what route you're going to take for nutrition, it helps to set your goals first. Then it helps to find the principles that most appropriately address the goal. Finally, determine what tools you'll use to make your progress.

"Determine your goal and deconstruct the process."

Lessons from Lifting Part 2 - Making Adjustments

Since the start of Bodyshop Athletics X, I've learned a lot about running a business. It's been fun, but it is a up and down. There are times when things are going great, and before you have time to smile, something else just went sideways. That's not a complaint. Of course it would be awesome if things were always up, but that's not realistic. I get a kick out of learning, adjusting, planning and overcoming.  But in order to do that, you have to be willing to start and adjust as you move along. Bodyshop X has had to do that. Start, and adjust as we move along.

The weight lifting parallel-

When I started weightlifting, I thought I would get it right away. There are a lot of things I've done, that I was able to pick up fairly easily. Weightlifting is not one of them. But the key is I started it. As I've progressed as a weightlifter, my start position has changed numerous times. I've adjusted my hand position. The catch in my jerk has changed. I haven't been lifting long, so I've had conversation and trained with other lifters and coaches who have lifted longer than I have. It was reassuring to hear, that those changes are fairly acceptable. Because there are so many moving parts, as one area improves it requires an adjustment in others. ie, I started out with a narrow snatch grip because I was not strong in over head position and my mobility was terrible. I'm not tall, but by weightlifting standards I'm long, so my snatch grip position should have been wider to decrease the distance the bar has to travel. At a seminar I attended, Coach Wilkes, suggested I move my snatch grip out wider. It was difficult in the beginning, but the adjustment has been beneficial.

Both scenarios (among others) have made the point clear to me. Being perfect shouldn't be the barrier to starting something. Be aware that consistent change is going to occur. As time passes you get stronger, learn new techniques, and new strategies.  Applying the adjustments can some times seem tough, but worth the effort.


Welcome Back+Lessons from lifting part 1

Welcome Back

It has been a few years since I last posted a public blog. I was going back to read a few from a blog from 2014, Live life...Move. I've re-posted them to this blog as well. So please feel free to explore. They were all on fitness questions and responses to fitness questions. Speak Strength will not only speak on fitness, but it will also include information about being a business owner, and other things on life.

Lesson's from lifting part 1

That was not my weight.

That was not my weight.

Let's start with Weightlifting. I've decided to embark upon this ride of weightlifting. It's been an extremely fun ride. The process is slow and is an exercise in patience. Of all the things, this has been one that hasn't come easy.  There are so many moving and non-moving essentials in one maneuver that lasts less than 3 seconds.

So what have I learned?

When seemingly easy days are hard, you just have to fight to stand up.

That's pretty cliche right? I agree. But it's one of the truest statements one can get from weightlifting. Amidst all the fun singles at 90 percent or the max out Fridays, are the grinders at 70 percent. Expect in training, that some days that are checked off as easy to medium will out of the blue be extremely hard. There are a number of reason's for this, but that doesn't really matter. Those are days you test your gut. You tell yourself to finish whether you like the way it finished or not. That's when you learn weightlifting is just as much mental strength as it is physical strength. 

At the end of the day, I started the sport of weightlifting because it translates well to other sports. But in the midst of making athletes better on the field, this sport has immediate lessons in humility and patience. Two "intangibles" that will prove to be beneficial outside of sport.




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Lose Weight...Then What :-/

"Weight loss" is probably the most used phrase in the fitness industry.  Weight loss is extremely important for people who are carrying unhealthy amounts of weight on their body, but using weight loss as a measure of one's success often causes confusion.  Media is filled with information that encourages the general population to lose weight.  Media's fascination with "weight" and weight loss has painted a picture that weight loss is health. IT'S NOT. The problem that arises with losing weight is that the body is not designed to lose weight.  The body is designed to function in a physical/mechanical/performance capacity.  The body adapts to stressors or lack of stressors to perform most efficiently for it's current state.  That is why muscle is gained and/or muscle is lost. 

Why does weight loss cause confusion?  Have you ever heard seemingly "healthy sized" people mention, "I just need to get these last 10 pounds off?  Absolutely, you have!  For some people, there is a healthy amount of weight loss to be pursued, but for others, it would be better to pursue performance based goals. 

When should we start to pursue performance based goals?

Pursuing performance based goals should happen once a healthy bodyfat % is achieved.  Once a healthy bodyfat % is achieved to continue to pursue weight loss would require an unhealthy decrease in calories and high quality nutrition.  Once we lose the ability to adequately fuel our body for performance in the process of pursuing weigh loss, we essential have replaced one form of an unhealthy lifestyle with another unhealthy pursuit. 

When programming for weight loss, make sure a reduction in weight is not the sole measure of success.  Pursue health.

Bodyshop Athletics X

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YOUR Self Image

Many coaches, personal trainers, and fitness professionals will agree that one of the biggest obstacles in achieving goals is a persons self image.  Often, individuals compare themselves to others and in return devalue their own effort, relationships and appearance.  There are many things coaches can do to influence and encourage clients and athletes, but there are also things people can do on their own.  Truthfully, self image is "your image of yourself."  With that being said, developing a positive self image can be hard with the stampede of negative and inappropriate messages that you can't always control.  Television, internet, and social media are filled with images of "pretty" people, students are corrected all day at school, our music presents to us the death of a gentlman and a lady, and parents belittle themselves in front of their children. (ie. saying "I look fat" in front of your 9, 12, or 16 yr old daughter is as detrimental to her self image as it is yours.)

How do we combat issues of self image? This will be a discussion that will go on for ages as will the actual internal battle for yourself.  Let's take a look at two points for this discussion: input and effort.


"What goes in, will ultimately come out."  If there is an understanding that what passively enters our awareness is greatly negative, then there should be positive and uplifting information that intentionally enters our awareness.  Put yourself around people who respectfully, "Keep it real."  When they mention improvement, it's for your benefit and not because you don't match up to the next.  When you do well, they encourage you to continue doing well.  Among the music that you listen to, find something that uplifts you.  Read information that is educational and encouraging. 


Appearnce can be more about the effort we put into ourselves than the actual look itself.  People put effort into the things they care about, and care about the things they put effort into.  Our appearance and our health are among these.  Sometimes it does a person well, to put effort into themselves when they feel just the opposite.  It's hard to feel yourself into an action, but more feasible to act yourself into a feeling.  Have you ever said to yourself, "I didn't feel like doing it, but I'm glad I did."  Despite feeling one way, following through on action can provide a bit of accomplishment.  Accomplishment helps improve image of self. 


Psalm 139:14

I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.


Bodyshop Athletics X