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Envision Strength Fitness' Life Transformation Blog
Envision Strength Fitness' Life Transformation Blog

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2:14 PM

Fitness,Family,Fun and Faith...Finding the Time for the Things that Matter (Part 1)

Have you ever gone through a day doing stuff to get to the end of that day feeling like you just spent 8 hours spinning your wheels getting nowhere?  Or you checked off that “to do” list and still had the feeling something was missing? Come on…you know what I’m talking about.

The issue might be that you might have been focusing on the wrong things. We are currently in the age of distraction. There are so many demands on our time it’s difficult to figure out what to focus on. We spend our valuable time racing around following other people’s agenda. Don’t get me wrong, some of our to do’s are just things we have to get done. Going to work, feeding our families, helping the kids get their homework done, doing the laundry,  but let’s face it…a lot of what we are doing just ends up being tasks that seem to fill the time void which give us a false sense of accomplishment.

How would it feel if you ended your day feeling you just spent 8 hours enriching your life and the lives of those around you? Think it can’t be done? Think again.

This post is part 1 of a 3 part series on productivity. Time management is a part of productivity, but even with managed time, you can still be doing things that do little to enrich your life and the lives of the people you love and care about.

The first step in stopping the madness is to define your most important roles as a person. For
example, I am a father, husband, gym owner, coach, teacher, friend, son, leader, child of a holy God, fitness freak and the list can go on. The key is to pick about 5-7 roles that are most important to you right now and focus on taking the actions that help you move your life forward in a meaningful way.

If I determine that my role as a husband is important, am I carving out time in my week to connect with my wife? As a developing leader, am I taking time to learn about leadership and using what I learn to help feed those around me? If not, I will ultimately fail in the areas I deem to be important to me.

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The next step is to manage my time accordingly to be able to focus on the actions steps that will help me to have success in the most important areas of my life. One tool I find helpful, in doing this, is my Google Calendar. I color code my day, blocking out time for specific focus. I use to think that multi-tasking worked, but the reality is that NOTHING gets done well when you mulita-task. I now call my focused time “power hours”. If I block time off to read about leadership, I get myself present in the moment and turn off any distractions (Facebook,phone,T.V.) that will get in the way of learning. If I am taking time to talk with my wife, I don’t answer email or watch T.V. and try to talk with her at the same time. Don’t get me wrong…when I first tried to do this, I was terrible at it. I’m still working on this, but the more I practice, the better I get.

Take time this week to identity your most important roles and brainstorm on ways to manage your focused time better. Google Calendar works for me, but you need to find a system that works for you!

Becoming more mindful of what is distracting you, is a great first step. Don’t get frustrated with the process; just keep at it until you master it. Remember…you are a work in progress, so don’t expect perfection. If you stick to the plan you will discover that your life will change for the better!!
2:38 PM

Poor Sleep and Bad Stress: The Two Super Villains Holding You Back From Becoming Your Best


The evil villains! You all know them; they are the characters in a movie or book who plot to destroy the good guys and take over the world. In Star Wars you had Darth Vader who's goal was to eradicate the Jedi Order and crush the Rebel Alliance. In the comic book world you had the infamous Joker who was Batman's first adversary, a remorseless serial killer who killed his victims with "Joker Venom".


From now on, I want you to think about bad stress and poor sleep the same way you think about the super villains in the movies. The super villain "Bad Stress" is always plotting against you trying to change your body chemistry causing you to release more of the "stress hormone" cortisol. Increased levels of cortisol can cause you to eat more and store more body fat around your abdominal region. The villain "Bad Stress" can also trigger an emotional response in you that draws you down the dark path to emotional eating.

The evil villain "Poor Sleep" will slow down your metabolism and drain your body of energy making you more prone to poor food choice while increasing your dependence on caffine for a quick fix of energy. This villain will also attempt to change your body chemistry making it more difficult to stop eating when your are truly full. He will even whisper in your ear "skip that workout today and go home and veg on the coach". The two super villains will even team up together in a plot to prevent you from becoming the best version of yourself!!

These two evil duos will do what they can to prevent you from making progress on your fitness journey, but fear not...the "Wellness Coach" super hero can save the day!! maybe I'm exaggerating a bit, but finding a good wellness coach, that can help you identify the reason's for your stress and lack of sleep, is a good first step in battling these two evil duos. A good coach will help you come up with a strategy for managing your emotions better and improving the quality of your sleep.


Here are some "red flags" that might indicate that you are struggling with managing your stress and sleep:

1.) Less than 7 hours of uninterrupted sleep nightly

2.) Fall asleep as soon as your head hits the pillow

3.) Eat or use caffeine to stay awake during the day

4.) Turn to food when you are tired, bored, angry or sad even when you are not truly hungry

5.) Have experienced an increased level of body fat around the abdominal area

6.) Turn to alcohol as a way to relax or reduce the anxiety or stress you are feeling

7.) Headaches

8.) Sick more often

9.) Irritability

10.) Body aches

If you are experiencing 1 or more of these "red flags", I recommend that you consult a trained professional. Don't let these two diabolical super villains "Poor Sleep" and "Bad Stress" rob you of your potential!! 

3:02 PM

Wellness Coaching: The Missing Link to Lasting Life-Style Change

I'm sure many of you have seen or heard the advertisements by the "experts" touting their newest fitness and diet program that promises you amazing results in only a matter of weeks. Many of these "quick fix" programs will even guarantee your results or your money back if you are not satisfied. Sounds good. Right?  

 Don't get me wrong, some of these programs work well and by getting people results quickly, you help them gain some momentum and confidence as they begin their fitness journey. However, momentum is only good if it eventually leads to lasting changes with respect to your  health & fitness. The reality is that if you only focus on the "quick fixes", you might drop the 30 pounds in 60 days, but without lasting life-style changes you will soon be back on the weight loss /weight gain roller coaster and on your way to a new personal high with respect to your weight.


In order to become the best version of yourself 3 things need to be in place.

1. Physical Activity/Fitness

2. Proper Nutrition

3. Wellness/Life-Style Coaching

The missing key, in most programs, revolves around coaching. When I say "coaching" I don't mean the personal trainer that storms around the training session yelling "give me 10 more burpees". You do need a trainer that will push you physically in the gym, don't get me wrong, but the coach I'm talking about has nothing to do with helping you build bulging biceps or six-pack abs. The type of coach (Wellness Coach) I'm referring to helps you change your mind.  By mind I mean they help you to change the way you think about your fitness journey. Wellness coaches empower people to take action and responsibility for becoming the best versions of themselves.

So many people are stuck on the road to a better life due to things that have little to do with the details surrounding their  exercise or nutrition program. Let's face it, you know what you should should eat and you know you need to exercise more, but why don't you do it? The magic is not in the KNOWING, it's in the DOING. You've lost and gained that same 30 pounds at least 10 time over...why? Despite all your knowledge about nutrition and all the fitness resources out there on the market, so why do you still struggle with consistently maintaining a healthy life-style that keeps the weight off for good? The answers don't lie in the newest workout program or quick fix diet, they lie within you. However, you must first change the way you think before you can make lasting and life transforming changes! 

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” -Lao Tzu

A good coach gives you the tools and support you need to help you overcome barriers and reach new heights.

Who might seek the help of a Wellness Coach?

1.) People who are tired of the quick fixes and want lasting change.

2.) People who realize that it's about wellness and NOT weight.

3.) People who want to finally get off the fence and take ACTION with respect to their health.

4.) People who want to master the mental part of life-style change.

5.) People who are tired of self-doubt and want to build confidence in their ability to make lasting changes.

Have you too been on the proverbial weight loss/weight gain roller coaster? How might wellness coaching help you kiss extreme diets and exercise plans goodbye forever? How would your life be different if you were able to FINALLY keep the weight off for good?