positive mindset

Dissecting Focus

By: Jimmy Dabney

The core of excellence lies within our focus. We all want to perform at our very best and reach our full potential; now to make this happen, we must learn how to focus properly. Excellence begins to exist only when we connect with each step of the process as we move forward in achieving our goals. Every moment is important in the pursuit of raising our level of consistency. I would like to dissect our focus into six different sections: Commitment, Mental Readiness, Positive Visions & Images, Confidence, Distraction Control, and Ongoing Learning.

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Commitment: Committing to constant learning and growth will help enhance our focus. While pursuing our dreams, it is imperative that we develop the mental, physical and technical skills to become the very best version of one's self. Learning about focus can directly affect our mood as well as the outcome of our performance. As we apply the lessons learned from each experience we can then take steps towards improvement. Setting clear goals and resisting inevitable obstacles will help us hold onto our commitment as we continue to pursue personal excellence.

Mental Readiness: Preparing, training, and performing with optimal focus and with the right intensity, will help us become successful. A positive mindset is a crucial component that can enhance our ability to create positive learning opportunities. We then must take advantage of every training and performance opportunity to build momentum towards reaching our goals. Once in rhythm with this perspective, we can find simple joys within the process and stay positive during the various ups and downs we encounter.

 Positive Visions & Images: Using positive visions and images within a practice or a performance can help us see what our potential looks like. Creating positive images may not be as easy as it sounds, especially with the struggles faced along the way. However, the mental, physical and technical skills acquired through the learning process, and the improvement of executing these skills, will help us visualize the images of the steps we need to take to get to where we want to go. Positive thoughts, images, and visions are an inspiration to keep striving towards reaching our goals and our dreams.

Confidence: We all have potential and the capacity to overcome obstacles. Commitment, mental readiness, and positivity can give us the confidence needed to make smart choices and reinforce our focus. Incorporating confidence in our daily actions will speed up the process of achieving our short-term and long-term goals. Conversely, the lack of confidence will slow down the process and cause roadblocks on our journey. Takeaway: Trust and believe in yourself; knowledge is power (see ongoing learning.)

 Distraction Control: Staying present can help to reduce stress, maintain positivity and enhance our focus. Performing consistently well requires us to regain a positive focus once we get distracted (as we all face distractions daily). Reconnecting with our best performances from the past can help us reconnect to the skills needed to create another successful experience. Making it a priority to adequately rest will help our mind to stay on the best path towards personal excellence.

Ongoing Learning: Finding joy in what we do will help us take small steps towards achieving our short-term and long-term goals. Reflecting on lessons learned from past experiences will improve new and upcoming performances as well as help us target relevant focus areas for future improvement. Most importantly… ACTING on these lessons learned will be necessary to continue our growth process and help us be successful on an ongoing basis. Remember this is a fluid process where, ironically, there is no finish line. Life gives us an opportunity to continuously SHOW UP and improve at what we love to do. The commitment to become mentally ready and use positive visions and images will help strengthen our confidence to control distractions and enhance ongoing learning. Focus is always within our control, so now go out there and use it!

Written by: Jimmy Dabney, Show Up Fitness Strength Coach, MS

Are you GREAT, or good?

May 25th, 2017, 4:30 am Santa Monica, CA.
Chris- "Hello Amber, how are you?"
Amber (Barista at Starbucks) - "I’m good Chris; Grande or Venti?"
While I paused to look up from The Snowball Warren Buffet and the Business of Life by Alice Schroeder, I automatically replied, “Great Amber; Grande please!”  
My eyes widened as I smiled. 

In his book, From Good to Great, Jim Collins says, 

from good to great jim collins Show Up Fitness

As a regular of the 3rd street promenade Starbucks, you’d think that Amber would know what I order at 4:30 am every morning.  The feller in front of me has ordered the same thing for the last 5-months.  Frank and I walk in together and he has two coffees waiting for him on the counter.  As for me, I change my order daily because I don’t like routine.  One of my New Year’s Resolutions (yes, I keep to them) was to change my routines and get out of doing the same shit over and over again.  My main resolution was to change the way I respond when someone asks how I’m doing.  My trainer just walked in at 5:39 am and I asked him how he’s doing, “Good, going to get coffee.”  GRUMP.  Around 7:40 am when Bret comes in, it’ll sound like this, “Morning Bret, how you are doing?”  
Bret – “Good, Good, Good.”  Do three goods equal one great?  

Good is the enemy of great; CHANGE THAT MINDSET BOY!  

For me, it took over five months to automatically reply “GREAT” instead of the mundane “good.”  What score would you give someone who received a 90-100 on an exam?  GREAT!  What about a 70-80?  Good.  50-65?  Shitty!  I don’t know about you, but I’d rather be closer to GREAT, rather than SHITTY.  What does all this mean?  We need to change our mindset and expectations for CHANGE, because change TAKES TIME!  

I was reading an interesting post by Show Up Fitness Academy Board of Education Dr. Layne Norton.  

Layne Norton weight loss Show Up Fitness Academy

For change to take place, you need to recognize the behavior, EDUCATE YOURSELF, and want to change it.  I'm a fitness fanatic; I may drink a keg of whiskey a week, but I still live and breath fitness.  I’m highly competitive and constantly disappointed with my outcomes (we all have those inner demon voices; I let them vent, but I NEVER LET THEM WIN.)  A common compliment is “you’re a very positive person.”  I better be- in The Vulgar Truth Diet II, I focus on a POSITIVE FUCKING MINDSET!  If it took this whiskey drinking, fitness lunatic almost 6-months to create a change, what’s a fair time frame for the average Joe / Jane?  Have you been Winning the Week for over seven years (I haven't taken a week off from lifting heavy shit in that time period)?  Do you carry yourself with a positive disposition?  Do you LOVE lifting heavy shit?  If the answer is NO, then stop beating yourself up- your fitness goals were probably too unrealistic to begin with.  Let us help change that.  From here on out, start by giving yourself a ton of mulligans.  If you go out and get drunk, WHO CARES, start again tomorrow.  If you eat a whole pizza, FUCK IT, start again tomorrow.  If you miss a workout, it doesn't matter- one workout will not change your body, it's the combination of them all over the course of a year.  When you talk negatively, all you do is allow those negative inner voices to take over and win.  Remember, YOU'RE IN CONTROL.  You need to learn to laugh at the mistakes.  It’s going to take a long time to make a positive change.  I tell our clients at Show Up Fitness, change will take around 6- months…if you have awesome hair like I do, otherwise, show up regularly, work hard, persevere, and in 9-18+ months, you’ll be a new you.   Don’t get mad or frustrated; GET EXCITED!  This is your life to own, start by recognizing the behavior and by telling people you’re GREAT, not good. 

Does the way you regurgitate a meaningless reply really mean anything?  Probably not, BUT, but the inner shrink in me says, why not start every day off by saying you're great?  

6-week SHRED - 10-day check in (Eat Junk to look like a HUNK!)

6-week SHRED - 10-day check in (Eat Junk to look like a HUNK!)

How to look like a hunk by eating junk!  Bret Lusis and I will be putting to test Zac Efron and his infamous transformation for the movie Baywatch.  We calculated our numbers (BMR & AF & NEAT), working out twice a day, and being mindful of HOW MUCH we put into our body.  How to become a personal trainer www.showupfitness.com/academy

Common Sense is now Uncommon.

Common Sense is now Uncommon.  Let us teach you Common Sense 101

Let’s see how well you'd do on the following quiz:

1. How many hours of sleep should you be getting every night?  2. How many glasses of water should you drink daily?  3. What should you do with your free time: a-browse social media, b-exercise? 4. Which of the following best describes what you should say after a waitress brings you a cocktail? a- About F’in time, b- What’s your number baby?  c- Thank You! d- I’m stupid crazy horny!

I’d be willing to bet you aced that quiz.  My question to the American society is, “Are you implementing these aspects of common sense?”  I’d double down on that previous bet and say you aren’t.  Today, I’m going to help you become a better person by teaching you common sense in all aspects of life. 

Common Sense is uncommon.  Learn basic common sense....

Fitness / Nutrition

heavy weights show up fitness personal trainer ben stiller

You should be sleeping 7-8 hours a night.

You should be drinking 8-12 glasses of water a day.

Your diet should primarily consist of proteins, vegetables, and water.

If you’re on a diet, don’t tell anyone. 

There isn't a one-size-fits-all diet.  Experiment and find one that best suits you.  

If you want a nice ass, Hip Thrust, Squat, and Hinge moderate to heavy weights 4x a week.

If you want nice arms, do Push-Ups and Chin-Ups 4x a week. 

Sugar isn't bad, carbs aren't bad, fat isn't bad.  It's about how many calories you consume.  As with debt, if you consume too much, you will gain weight.  

If you want to lose weight, monitor want you put into your mouth via a food log.

Hinge, Squat, Press, Pull, carry heavy things and repeat. 

You should be able to push your body off the ground, and pull your body up to a bar.

If you experience pain during movement, stop doing that movement until the pain goes away.

Excess adipose (belly or thigh fat) isn’t healthy.

Unless you’re a Physical Therapist, BOSU ball are stupid. 

Salt doesn't cause high blood pressure.  Eating too much, not sleeping enough, stressing all day long, and not exercising does.  

Walk more.  

Eating six meals a day is not superior to eating three- IT'S ABOUT MOTHER F'ING CALORIES!  

Everyday life

Forest Gump Show UP Fitness best personal trainers in santa monica

"Of more worth is one honest man to society and in the sight of God, than all the crowned ruffians that ever lived." - THOMAS PAINE, COMMON SENSE (READ IT).

When you open a door, look behind to see if someone else is coming in, and then hold the door for them while smiling.

When someone holds the door for you, say “Thank you.”

If you’re with someone and expecting an important text, email, or call, say the following, “I’m not trying to be rude, but I need to keep my phone out because I’m expecting an important text.  When I get that call, I’ll reply and put my phone away.” 

At a bar or dinner, if someone is celebrating a birthday or anniversary, you should send over a round of drinks or dessert. 

If the trash is full, take it out.

If the dishwasher is full, unload it.  

Whiskey, pizza, and bacon are amazing.  

If there's a lady standing (she doesn't need to be pregnant or elderly) on public transportation, get up and offer her your seat.  

When you walk by someone, you should smile and say, “Good morning, afternoon, evening.”

When someone say’s good morning, afternoon, evening, you should reciprocate.

If someone smiles at you, you should smile back.

If someone smiles at you, that doesn’t mean that want to have sex with you.

If someone texts you, you should reply when you open the text (People are on their phones 24/7.)

If someone doesn’t immediately accelerate at a stop light, wait 10-seconds.  If they haven’t proceeded, gently tap your horn ONCE. 

If something offends you, remove yourself from the environment. 

If you see a piece of trash, on the ground, pick it up and throw it away. 

Reading a book is better for you than watching TV.

Discussing a good book is better than reality TV.

If you want something, ask someone how you can help them first. 

No means no.  If asked, “are you upset?” and you genuinely are, don’t say, “No” and feaster a future blow up. 

Mind readers don't exist, communicate. 

If people are looking at you in a weird way, take a second to think about the volume of your voice.    

If someone asks you how your day is, and it’s bad don’t tell them (unless it’s a significant other or close friend).

If you’re going to drink copious amounts of alcohol, eat food and drink water. 

If you’re hungover from drinking copious amounts of alcohol, drink water and exercise for 30-60 minutes.  Drinking depletes neurochemicals and feel good hormones; exercises offsets inner demons.

Send your parents hand-written cards on Christmas, Valentine’s Day, Saint Patty’s Day, Easter, and July 4th. 

Do not talk on your phone at Starbucks.  If your phone rings, step-outside and answer the call.

Send your Mother wine or flowers on Valentine’s day. 

Send your Father whiskey or food on Father’s Day. 

Random acts of kindness do not need to be shared on Facebook or with anyone for that matter.  Do something out of the goodness of your heart.  Telling other people that you volunteer or bought someone coffee is selfish.     

Don’t affiliate with people you don’t like. 

If you’re going to be late, inform the party that is waiting for you (Military saying, if you’re 10-minutes early, you’re 5-minutes late.)

When you’re invited to someone’s house for dinner, bring a bottle of wine, flowers, or an appetizer.

If you have dinner at someone’s house, take their plate to the kitchen and offer to do the dishes.

Smile at the barista and say, “Please” and, “Thank you.”  Get off your F’in phone. 

Do not wave down a barista, bar tender, or waitress- do not speak down to anyone, EVER! 

If you have something negative to say, don’t say anything. 

You’re 100% accountable for your life.  Own up to your actions and take responsibility. 

If you go out with 4 people, rotate buying rounds.

If a homeless person is asking for change, don’t snarl at their request.  If you can help them, buy them coffee or food.  If you cannot help them, SMILE and decline. 

If someone takes time out of their schedule to help mentor you, offer to buy them drinks or dinner AND send them a THANK YOU CARD. 

Don’t be a prick. 

Relationships / Dating

dirty dancing show up fitness

Guys should open the truck door for their lady.

Girls should reach across the truck to open the door for their man.

When you go on a date, the guy should pay.

When you’re on a date and the guy offers to pay, the girl should offer to pay her share (the guy should decline.)

Buying a girl dinner or drinks, doesn’t grant you access into her panties. 

Upon dropping a girl off from a date, wait in your truck until she safety gets into her house.

Don’t talk about how much money you make or the kind of truck you drive.

Eat with your mouth closed.

Don't nag.  

Stop trying to FIND YOURSELF; life in constant growth.  #wanderlust = worst hash-tag ever.  

Keep your phone out of site when you’re with ANYONE else. 

Most guys like sports, let them watch their team play.

Most girls like to shop, let them shop.  (Ready for this... let a guy watch his games while a girl shops!  OMG x 10)

If you’re upset with someone, tell them.  Communication is key and minds cannot be read.

Rule of thumb for guessing a girls age and weight- 10-years under any sort of educated guess, and 25-lbs under your ballpark weight guess. 

Those who are confident don’t need to tell anyone about it, you show it.  Walk the walk. 

It’s better to be 1 for 8, then 0 for 0.  You miss 100% of the shots you don’t take. 

During coitus, both parties should climax.  (Whoopsie).

Plan date nights weekly / bi-weekly with your significant other. 

Girls usually take longer to get ready, get over it. 

If you ask someone out on a date and they decline, that doesn’t make him or her a douchbag / bitch. 

Friends with benefits 99.9% of the time doesn’t work.  Someone usually gets too emotionally attached, and your house will end up burnt down.

If someone is upset, pressing the matter will rarely work.  It’s like poking an angry mama bear; let the issue settle for a few hours, get some fresh air, and then revisit the conversation with a clear mind.   

If you sleep with someone on the first date, the likelihood of you two ever dating again, is extremely low.  For that matter, the likelihood of them ever calling or texting you again, is extremely low. 

If you want to impress a guy, cook for them.

If you want to impress a girl, cook for them.

Wearing a condom will save you a lot of hassle in the future.  Kids and STD’s are expensive, nasty and/or last forever (in no particular order.) 

If you stay over at someone’s house and wake up earlier than they do, quietly tip toe into the bathroom/other room.  Don’t turn on the light- use your damn cellphone light you selfish bastard. 

Oral sex should be reciprocated; I go, you go.  OR, do 69. 

Being in a relationship DOES NOT define who you are.  You will not be happier in a relationship if you’re currently unhappy. 

Don’t be a dickhead / hooker and cheat.  If you’re unhappy, stop being a coward, end it. 

Have more sex, it's fun.  

Work / Finances

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You should bring at least three copies of a resume to an interview.

You should arrive 30-minutes early for an interview. 

You should ask questions at the end of an interview, i.e., How has this position made you a better person?

You shouldn’t eat smelly food in the office (if you’re unsure of your food smelling like dog shit, ask a co-worker, “Frank, does my salmon smell like dog shit?”)

Go to management with action plans, not ideas.

If you have a complaint, feel free to express it if you have a solution. 

If you’re sick, don’t go to work.

If you have a question, ask it.  Don’t complaining later. 

Do not text or browse social media in class.

Keep your phone on silent. 

If you start up a new company, you should have 6-months of rent saved up.  

If you have a project due, sit down and schedule time throughout the week(s) to properly prepare for the deadline. 

If you do not ask, you shall not receive (goes for relationships and kinky sex too!)

Wake up 2-hours before work (if you’re constantly bitching about not having enough time in the day, 2-hours before work will allow you to prepare, exercise, read, and get your mind right.)

Open an IRA (Traditional, Roth or Sep) and set aside the maximal amount ($5,500 or 50k – consult with your CPA.) 

If you make 5k a month, don’t spend more than 5k a month or else you’ll accumulate debt. 

Watch Office Space.  Don’t be this guy…

Show Up FItness NPTI Sochi NASM NSCA ACSM Office Space

Or this guy….

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Don’t be a dickhead. 

SHOW UP OR SHUT UP!

To summarize common sense:

Don’t be selfish.  Hold and open doors for people.  Reciprocity works wonders.  Stop obsessing over social media acceptance and text messages.  Read a damn book.  Ask other people questions.  Offer to pay your share and say please.  Stop talking about your shitty life - you’re 100% accountable for everything.  SHOW UP, WORK HARD, Smile, say Thank You and maintain a Positive F&^%$#@ Mindset.  

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How to make New Year’s Resolutions Stick

There are two kinds of people, 1-    Those who’ve accomplished everything and are successful because they SHOW UP, AND, 2-    Cowards who stick in their comfort zone and afraid of failing. 

Don’t begin by telling me that your New Year’s Resolution is to give up New Year’s Resolutions.  This is your time to put all your words into action by SHOWING UP!  One of the best feelings in the world (besides an orgasm), is the feeling one gets after accomplishing something that they’ve challenged themselves to do.  I’m going to challenge you to sit down today (probably hungover), and write a thorough list of what you’d like to accomplish in 2017…

First off, this is a shitty NYR list...

New Years Resolution Show Up Fitness Santa Monica

To make your NYR work, there needs to be actionable steps...Goal #1 – Lose Weight.  

Why?  I want to feel better and look amazing naked.

How will you accomplish this? I need to get a gym membership on 1/3, meet with a trainer, and then every Sunday, plan my workouts for the week (Win the Week.)

Hurdles? Overwhelmed with information and diets.  Not sure where to start and I have limited funds.

How will you feel when you accomplish this goal? If I could get into the best shape of my life in 2017, the year would be a success!  I would feel amazing, especially when I see my ex's fatass.

How will you feel if you do not accomplish this? A worthless pile-of-shit.  Another failure stacked up in my pathetic life. 

Amazing vs a worthless pile-of-shit.  This is your decision to make, which one shall it be?

ACTION ITEM – Post up motivation quotes and images.  By implementing a Positive F&^%$#@ Mindset, I want you to tell yourself DAILY how badass you are.  Go over your braggart sheet.  Put your favorite country song on (or whatever y’all listen to today) and go over that list.  Even if the list is small because you’re focused on the negative (NO MORE KAM’S aka Negative People), focus on that one positive thing.  Maybe you’re a great listener, friend, dog-walker, have awesome hair, or can drop it like it's hot- focus on the good in your life. 

SMART goals Show Up Fitness Show Up Fitness personal training academy

Now start over with goal number 2: i.e. Stop Smoking... Why?  How will you accomplish this?  Hurdles? Etc.

Designing a detailed New Year’s Resolution list should take you a few hours.  The more time that you put into it, the greater the likelihood of your success.  I want you to be part of the 5% who accomplish their New Year’s Resolution goals.  I’m going to help you by giving you a month of workouts for FREE.  Remember, the goal is to WIN THE WEEK by SHOWING UP and maintain a POSITIVE F&^%$#@ MINDSET.  Here’s your key to success:

Day 1: Legs:  Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Goblet Squats 3 x 12, Lunges 2 x 10, Leg Press 3 x 15, Step-Ups 3 x 12, *Walk for 30-minutes 10% incline 3.0-3.5mph

Day 2: Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Chest Press 3 x 12, Dumbbell Row 3 x 12, Push-Ups & Inverted Rows 3 x 10, Bicep Curls, Lateral Raises, Tricep Extensions 3 x 10 (tri-set) *Bike for 30-minutes

Day 3: Legs Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Goblet Squats 3 x 15, Leg Press 3 x 20, Step-Ups 3 x 15, Leg Curls & Leg Extensions OR Hip Abductions & Hip Adductions 3 x 15, Pallof’s into Planks 2 x 10 reps / 15-second max contraction holds, *Stair Stepper for 30-minutes

Day 4: Upper Body: Upper Body Do each exercise individually and rest 2 minutes for exercise 1, and then 1-2 minutes for the remainder exercises: Cable Row 3 x 15, Military Press 3 x 12, Incline Dumbbells into Bicep Curls 3 x 12, Lat Pull-Downs into Tricep Extensions, Ball Bridge with Band Pull-A-Part 1-minute & 15 reps, Push-Ups & Pull-Ups 2 x 10, *Run for 30-minutes

Day 5-7:  Walk for 60-minutes daily.  Take a Spin Class, buy a month of Classpass and take cardio classes;  these days are to fulfill your FUN part of working out (hikes etc.)  The 4-days of lifting weights are non-negotiable.

* Whatever form of cardio you enjoy if your goal is to maximize fat loss.  If you wanted to do a 2-3 hour hike on days 5-7, then you could add in one more set of each exercise (4 instead of 3), and skip out on the cardio and do whatever exercises you like instead i.e. abs & thighs.

Diet

NONE.  Continue to eat like you have, let’s focus on one thing at a time and not make it overwhelming.  How many times have you tried a workout plan with a diet, detox, magical pills, and this stupid waist cincher?  Ya, the more you pile onto your plate, the greater the likelihood of failure.  I want you to WIN THE WEEK for 4-consectutive weeks and see how you’re feeling then.  I will suggest to drink more water, and eat more protein.  After a workout, chug down a protein shake.  If you’re not eating breakfast, start by consuming 30g of protein. 

You'll be successful in 2017, tell yourself that right now.  Repeat it.  If you want some help making some goals, send me an email or a text and I can help challenge you.  We have 52-weeks to win; January is only four, so don’t get discouraged if you don’t win them all.  I want you to change your thought process by looking at the big picture (52-weeks vs 1 week.) 

I guarantee you if you adopt a Positive F&%$#@# Mindset and Win the Weeks by Showing UP, 2017 WILL be your best year yet.  The best part?  It won’t only be aesthetics, you’ll accomplish more within your profession, family, love life, and self-confidence.  The key is to believe in yourself, and it all begins by SHOWING UP!

The Chris Diet

The Chris Diet.  If you're looking for the best personal trainers in Santa Monica, look no further.  Chris Hitchko explains what he eats on a daily basis.  Carbs aren't bad, nor are proteins or fats.  Learn what your body functions best on by monitoring hunger and energy levels, while enjoying the foods you love.