How to Set Goals

I have never had to shield myself from so much snow fall. My body was completely covered. I was hoping to be through it before my jacket and gear become no match for this massive snow dump. Every step literally piled another half inch on my shoulders. My hat, normally blue, was completely white.

My cheeks were freezing, but fortunately, frost bite was not imminent. Instead the snow that landed on the mere inch of exposed face, melted and ran down into my collar. The visibility was literally only 2 feet in front of me. I didn’t have that far to go, but unfortunately, I didn’t know which direction to go. It was time to give up.

I have talked about this dang snow blower before! I trudged on, stupidly, with the spout on the blower pointed straight up. Oh, don’t get me wrong, I knew that I could point the spout on the blower right or left… I just forgot that it had an elbow on it that allowed the snow storm to shoot towards the ground or in the air. I apparently chose the air while my family watched me and my self inflicted blizzard attempt to clear the driveway.

Believe it or not, there is a moral to this story. Right now, millions of people are setting goals for themselves. Millions of people are also saying, “I don’t set goals at the first of the year, I set them year round.” Most of those people are full of bologna, but that’s beside the point. Because I am a huge goal setter, I just happen to be thinking about everything and anything metaphorically to goal setting.

I had a goal to remove the snow from the driveway. I had an action plan on how I was going to do it. I had a timeline in which I was going to achieve my goal. I did NOT identify all the obstacles that would hinder my process. Seriously, ice in the driveway was my only obstacle.

“Okay, whatever! What’s the point Duncan?”

The point is this, very few people understand how to systematically create goals. The snow in the driveway just got me thinking about this process. Everyone can dream. Which by the way is step 1 in the goal setting process, but few know steps 2, 3, 4 and so on. Goals have plans, or as I like to call them, blueprints for success.

Take for instance, the Boise State Broncos. The Broncos did not make it to two Fiesta Bowls in 3 years because of several guys that can run 57 mph, jump 9 feet in the air, and make one handed catches while stretched out like Inspector Gadget. They have a beautifully constructed plan that encompasses marketing to high school all stars on ESPN, a stellar strength and conditioning plan, a regimented practice curriculum that builds discipline, confidence, and teamwork, and the list goes on.

A few goals that many people have every year is to:
1. Quit smoking
2. Become more organized
3. Become lean & fit

I definitely cannot help with #1, and can help with #2, but don’t want to because I would be bored. I can absolutely help with #3, and would love every minute of it, including the entire time it takes you to achieve that goal.

This blog post is not meant to be a promotion for our Ultimate Body Challenge, but if you have been searching for a proven, systemized goal setting process that will help you achieve this goal, then perhaps it’s a small promotion for you.

Right now is the time to think about your dreams for 2010. Put those dreams onto paper with a plan, and you’ve got yourself a goal. Many people know that I used to be a representative for Zig Ziglar and would put on workshops that taught people how to do this.

Here is a quick and dirty goal setting process. Use this format for every single one of your goals.

Step 1

Consider some things you are truly passionate about. Then write them down.

Step 2

Consider some important questions before you settle on your goals.
Will this goal improve your relationship with your children?
Will this goal improve your relationship with your spouse?
Will this goal improve your life longevity?
Will this goal impact colleagues, friends, and family members in a positive way?
Will achieving your goal be at the expense of someone else?
Is your goal simply frivolous or materialistic?
Is your goal ethical?

Step 3

Decide if your goal is SMART.

S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Time Sensitive

Step 4

Did your goal get through steps 2 and 3? Then, proceed into step 4 by completing the goal setting worksheet.

Goal:
[Place your goal here]

Date:
[Spend time thinking about a realistic time line to accomplish this goal. If your goal is large, then create milestones with dates on those as well.]

Benefits:
[List as many benefits as possible. Ask other people what they think would be a benefit as well. When you think you are finished, spend more time and come up with a few more benefits. Continue that process until you can no longer think of another single benefit. This is a crucial part of the process that empowers you mentally and builds enthusiasm for your success. Skipping this step is like getting in your car with only a quarter tank of gas before you go on a trip.]

Obstacles:
[List all of the items that will hinder your process. Know what you are going to have to face. Once you’ve identified the hurdles, will you then be able to create the means to leap over them. The obstacles you list will contribute to your action steps below.]

Who’s Involved:
[List any individuals, organizations, etc. that will play a roll in the success of your goal. You may benefit by having some of these key individuals know what your goal is. They will either help hold you accountable or can help with your process.]

Action Steps:
[Skipping this step is like taking a trip in your car without a map. Wait! I mean without a GPS navigation system. List every single step that is required in achieving your goal. Think of this process as steps in an assembly manual for your daughter’s 3 Story Barbie Dream Doll House, or your son’s 1120 Piece Star Wars Lego Attack Cruiser. Each step is very concise.

This is not only a mental exercise for you to know your steps, but also a means for you to quickly take action everyday you’re working on your goal. If your action steps are vague, you will most likely skip over it, ignore it, or flat out won’t remember the details, thus resulting in the whole process coming to a screeching halt.

Take your action steps and place them in your planner, your PDA, or a calendar.]


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Signature

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Now, take this goal setting worksheet and place it somewhere that you can see it every single day.

If you found this goal setting blog post helpful, share the wealth. Pass it onto a friend and vow to hold each other accountable in attaining your goals. I would say that for every person you pass this onto, you’ll lose 1 pound, but that simply won’t happen. Not because it’s not true, but because you haven’t even gone through the goal setting process to lose weight:).

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Get a New Physique in 2010- The Ultimate Body Challenge

Extra Layers Keeping Your Midsection Warm? Ultimate Body Challenge Starts January 6

Are you a little too warm this winter? What I mean is, do you have a few extra layers around the midsection?

Hey… don’t get me wrong, I am enjoying the holidays too! In fact, I mentioned to everyone in our Thai-Robics class that I feel like I am sweating pecan pie. Here is the difference between me and most people, though. I live a life by the Ultimate Body Challenge philosophy. I enjoy the holiday stuffing, gravy, eggnog, and Mexican wedding cakes.

Seriously, if you live by the UBC philosophy, this holiday binge doesn’t affect you. Okay, it’s a moot point, because we’re going to start the UBC after the holidays anyway. I won’t lie, we start this program right after the New Year because we want to be in alignment with people’s goals. And, it is truly exciting when we help people reach them.

Let me take a shot in the dark what your goals may be-

Lose XX lbs by spring or summer
Get that six pack of abs back you once had
Make it so your thighs don’t touch
To be able to stick with a sound nutritional plan that will get you result
To be motivated to move, be active, and live life
To have your spouse or significant other say, “DANG… you are looking good!”
For you to be able to look in the mirror and say, “DANG… you are looking good!”
Want a program that will take your fitness conditioning to the next level

Okay, okay, maybe it’s not a shot in the dark. The truth is, we’ve been doing this program since 2003 so we know what your goals are. We know how to get you there. If you let us, we will literally hold your hand all the way to your goal.

The Ultimate Body Challenge is just around the corner! Go to http://www.FreeKarateLesson.com/weight-loss.html to learn more and to get on our waiting list. Time is running out… “like sands through the hourglass… (Cheesy, I know) …so are the days of our lives.”

I’ll meet you at our website in 10 seconds- http://www.FreeKarateLesson.com/weight-loss.html

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Weight Training vs. Cross Training Programs such as Ultimate Body Challenge

The other day, I read a comment on a YouTube exercise video, “Seriously, weight lifting is so 80’s.” The comment made me chuckle. Whether it’s true or not, I don’t know. I picture leg warmers, headbands and aerobics when I think of 80’s fitness.

Anyhow, I know the point this person was trying to make. She were arguing that a cross training program is ultimately the best sort of conditioning. The gentleman was arguing that cross training programs are too strenuous. It went on and on.

A couple of weeks ago, I went to lift weights in a gym to compare my strength to how it was when I trained in a gym all the time to now. Aside from being ABSOLUTELY bored out of my mind, I realized several things by this experience-

1. Weight lifting is very linear and heavily isolates specific muscles. No, that’s not what I realized. What I realized was that when I crash skiing moguls this winter, which I love to do (ski moguls that is, not crashing), linear, isolating movements will do nothing for me.

Traditional weight training will help me very little since I do NOT crash in a very nice linear fashion. When I crash, my body is in a contorted, upside down, ski behind my head sort of fashion.

The training that helps me the most when I ski are cross training programs.

2. Did I mention that weight training was absolutely boring compared to a high energy cross training program? I couldn’t wait to get done so I could go back to our academy and do one of our routines.

3. I couldn’t handle how depressed half the people looked. One half gazed at their muscles in the mirror, and the other half just gazed in the mirror for 3 to 4 minutes between sets.

So, was I stronger? The answer is no. Was I weaker? The answer is no again! Although I didn’t increase my strength, I increased tons of other things. I used to leave the gym pretty wiped after my workouts. I did the same exact workout, with the same exact weight I used to lift, and had plenty of energy to head to our academy and do a serious cross training workout.

Somebody reading this may ask, “Then, what did I really improve besides endurance?” It’s a good question, because it’s not an apples to apples comparison, so I will just tell you.

I used to injury myself quite a bit playing soccer in high school (hamstring pulls, groin pulls, sprained ankles, etc.) Even as a competitive martial artist, when I was younger, I was always doing something funky to my lower back. And, I did extensive weight training, even under the direction of trainers.

About 5 years ago, we adopted a new training program in our facility that challenged students in completely unorthodoxed ways. Competitive soccer puts people at risk for injury because you don’t strengthen yourself for when someone takes out your legs when you’re in a feel on sprint.
For the past few years I had been playing competitive soccer again on a men’s city league. The ONLY injuries I was ever dealing with were bumps and bruises. Never pulling a muscle, twisting a knee or an ankle. Believe me, several guys on my team and other teams were fighting chronic ailments that were being blamed on “age.”

Teaching these programs and doing them on my own have tremendously improved my endurance, core strength, flexibility, and agility. I have never been out of shape, but I can tell you this… at 35 years old, I have more energy and stamina than I did as a competitive Taekwondo athlete in my early 20’s.

That’s what this type of training has done for me. Now, what it’s done for others is very, very similar, except it’s burned fat off our students bodies like crazy. Students lose, on average, 7% bodyfat in a 10 week period of time. That’s amazing, because they do it by following an athletes diet, not some sort of fad diet for birds.

What are these programs I am speaking about?

The Ultimate Body Shaping Challenge! To learn more about this particular program, visit the following link. http://www.freekaratelesson.com/weight-loss.html

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587

Should I do the Ultimate Body Challenge?

Over the course of several years doing the UBC, we've found that many people sit on the fence. They let time lapse trying to decide if they should or shouldn't do the program. Let's explore some of these reasons people have such a hard time, then I'll give my thoughts.

First, you ought to know just a little about the program. This program consists of 4 major components-

1. Nutrition. We teach you our philosophy of eating. Eating to win, I like to say! It's a way of eating for an athlete. Everyone wants shoulders and arms that have a nice chiseled look to them, thighs that don't touch, and a tight butt! It's the look of an athlete. To look like an athlete, you need to eat like one, and that's what we teach you how to do. We'll also do strength & flexibility testing on you as well as a body composition that tells you exactly how many carbs, protein and fat you ought to be eating a day. No, it's not some simple formula like the ones on the internet.

2. Cardio Training. Our cardio training is a program called Thai-Robics. It's a program that has proven successful since 1995. You've got to admit, anything that can last 15 years has got to be good, otherwise we wouldn't waste our time doing it. Believe me, we've had classes that were in and out within a week, and others have lasted a few months. Thai-Robics is just so unique and awesome that people keep the program alive and well.

3. Resistance Training. The program is called Sport Fusion. This program replaced another class that wasn't broken. It was sort of a risky move, but it was a hit! Not just a hit because it was popular, but because we were able to improve students percent body fat loss by 2% over the entire 10 weeks. The average body fat loss used to be 5 to 7 percent loss, now it's 7 to 10 percent with Sport Fusion! The program gives you the benefit of a total body, weight lifting workout, but with fun and explosive sport drills. You'll even get more cardio work in the class, unlike a typical weight lifting regimen.

4. Life Style Shift. We're going to teach you, if you need to be taught, that feeling healthy and looking your best is going to extend further than our workout floor. We're going to rub off on you and get you active everyday of your life.

Think about this for a moment. You may have a job that keeps you planted on your rear everyday. Essentially, 8 hours of your day is sitting. The time you spend standing on breaks or lunch is counter acted by your driving. Then you're on your back for 8 hours of sleep. That means 2/3 of your life is sedentary. Now, I'm willing to bet that you're just not motivated to do anything with that other 8 hours because you're tired after work. Isn't that funny, well not really, but seriously, you've been inactive for most of the day, you'd think that you'd have some more energy.

Anyhow, we explain how all this works and we get you fired up and leading an active lifestyle. Trust me, once you get that snow ball rolling down the hill, it really starts building momentum. There is a saying- Nothing Moves Until Something Happens.

Okay, so what are those things that keep people from making something happen-

1. Time commitment.
The program does require some time. We are going to ask you to invest 60 hours over the course of 10 weeks to create a healthly body so you feel and look great. Not everyone can do 60 hours. In fact, we have many that will do less, because they know it's the only way they'll either a) Get this type of awesome training. Or, b) With their work travels, it's just difficult to commit 100% so 70 or 80 percent is better than NO percent

Answer this-
Is 60 hours worth an extended life?
Is 60 hours worth enabling you to live more actively?
Is 60 hours worth setting an example for your kids?
Is the nutritional education worth passing on to the rest of your family?

2. "I want to get into shape before I do a program like this."
Here's my response- Nothing Moves Until Something Happens. I hear this a lot, and never see the person again! Seriously, you don't get educated before you go to school. You go to school to get educated. You join the UBC to get into shape. Sure, some people are in great shape when they're in the UBC. They're either former UBC'ers or they've heard it's a program that provides results. It gets the out of shape in shape, and the in shape in better shape!

3. Money.
Okay, I can feel peoples pain when it comes to lacking some green. When I first opened The Academy of World Taekwondo, I knew how to teach, but I hadn't a clue about business. In fact, we appeared to be super successful because we were busting at the seems, but I had little skills in business and were actually hurting. I remember being at a martial arts business conference when we first opened up and pulling out a credit card that was nearly maxed and dropping $2000 on a seminar I knew we had to be a part of. People might say, "Yeah, $2000 for a business is different." Maybe so, but does it matter when our gas was shut off prior to that, in the winter? My point is, there are certain things you know are right. For many people the UBC is right and the only thing stopping them is the cash. I'd like to remove that hardship from peoples life and make it easy to pay for the UBC.

We will make it easy for those who would like to not feel so impacted by the $299 tuition. We'll allow them to pay this down weekly, bi-weekly, or even monthly.

Those are the 3 main things we see that stops people who are wanting to do the UBC. Before I close this post, I just want to share some more of my thoughts. I try and live my life with no regrets. I occassionaly run into old college or high school friends who seem so depressed. I'll ask them what they're doing these days, and they'll say, "Oh, I'm working for 'so & so'. It's alright. It's not what I pictured myself doing, but oh well."

Hold the phone!!!

What do you mean "oh well"! If something isn't what you pictured doing, then do what you pictured doing. I have realized that "doing what you have pictured doing" is something that doesn't usually happen overnight. In fact, it sometimes takes time and discipline, lots of discipline. If you have no discipline, you'll lead an "oh well" life. Check out my liscence plate some time. You know what it says? DSIPLND. I came up with this as a reminder for me for where I have been, where I want to go, and what I want to teach my children.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Fall Ultimate Body Challenge 2009

Guess what? It's UBC time. It's the UBC that shapes everyone up from slacking over the summer and get's them ready for holidays. This UBC is strategically placed for students to get back into a routine, now that school is starting. It's also strategically placed to finish right before the holidays. That way, when Thanksgiving rolls around, you feel good. You don't have guilt and you can enjoy the time with family and friends.
(Seriously, that was one of my most corny lines ever!)

The Ultimate Body Challenge is set to launch on Sept. 14th, for Boise and Eagle Students. Already, we have over 30 people on the waiting list. We have not allowed anyone to pay for this program to save a spot. It's strictly a waiting list at the moment.

In the next few days, we'll open the flood gates and begin officially enrolling students in the order that they were placed on the list.

Here is a conversation between me and a past UBC student just the other day on Facebook

Duncan-

I have been wanting to come to your classes again, but the doc says no. I had 2 knee surgeries on same knee this summer and i am still walking with a limp. I won a trip to Australia (be going in November). I need to get into shape, i am fat right now due to no activity all summer long (just got a cast off). I should be good to go in one month for your classes. I want to go everyday.
Thanks,Jeff
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Jeff-

Hey man! So if you want to go everyday, does that mean we'll see you in the UBC? That starts Sept. 14th, so the timing is almost perfect!Good to hear from you.Duncan
**************************************
Duncan-

I will do the UBC--as long as doc says its ok. I am pretty sure he will. the only way i know to lose weight and get in shape is your program.

Jeff
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If you're interested in getting on this waiting list. Don't wait! I know it's called a waiting list, and all, but you actually need to be on the list to get into the program:). Go to http://www.FreeKarateLesson.com/weight-loss.html put your name on the form that floats on the screen. Don't worry, it doesn't commit you. It just holds a spot for you just in case you want in.

If you'd rather chat with someone, call Kendal at 381-0587 and she'll answer all your questions. While you've got her on the phone, ask her how she lost all her weight, and became an instructor.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Big Boned?, Weak Boned?, Tromboned?

Dear Students, Friends, & People that want a serious, no sissy's allowed, type of workout:

I'm sort of on a strong bone structure, avoid osteoporosis later kick. Did you follow that last sentence? In other words, your bone density is decreasing everyday you are sedentary.

Do you know how you increase bone density?

You put your bones under stress! Controlled stress of course. You do resistance training. Let's think about this anatomically. When you lift something heavy, with your arms, your biceps contract. While the bicep is contracting, the tendon is pulling on your ulna. In theory, if your bicep was super strong, and your bones were weak, it could essentially rip the tendon right out of the ulna. This doesn't happen because if your biceps were strong, that would mean you have also strengthened your bone structure.

Now, what would happen if you don't exercise and you don't put your muscles or bones under this type of stress to become stronger. You should be alright, right? Whatever clever!

Do you know what would happen if you go years without an exercise program and you experience an accident skiing, working, biking, etc? The stress is way more than the "weak bone, strong bicep" analogy mentioned earlier. What happens is the bone breaks several times easier than a person who exercises regularly in a program designed to build strength.

In plain English, when a muscle contracts and pulls on the bone, the body learns that in order to support the pressure being applied, that it needs to become more dense or it will snap. Does plain weight lifting do this? Well, yes, but I believe a program that includes the resistance training of weights, and multi-directional body resistant movements is ultimate. After all, we don't live our lives linearly, such as with weight lifting. We are constantly twisting, and bending in every direction throughout the day. Ever wonder why you twist a certain way, then ZAP! There went your back for 2 days.

Anyway, with all this in mind, we created our Thai-Fusion Fitness Bootcamp class. A program that combines the cardiovascular element of Thai-Robics with the resistance training of our Sport Fusion class. If you're unfamiliar with both of those programs- Thai-Robics is our longest standing fitness program (since 1995). It's a sweat dumping, cardio pumping aerobic kickboxing class.

Sport Fusion is a circuit training class that uses sport drills as the means to better fitness. You'll train like a soccer player at one station, then like a downhill skier at another, and so on. The exercises stay fun and challenging every single week.

Our June bootcamp at 6 am completely filled up. We're expecting a strong turn out for the rest of the summer. If you're interested, get your spot now.

Here are the knitty gritties:

12 session bootcamp is $79 (July)
24 session bootcamp is $139 (July & August)

Boise location (2475 Apple St.)

Two times- 6 am & 9 am

Want to talk about it, call us at 381-0587.

Register Online Here

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
http://www.FreeKarateLesson.com/blog

Sunday Square Foot Gardening

This blog post is going to be a little different than the others. I am going to take a break from writing on life lessons and experiences that happen in my life and share my Sunday with everyone.

Of course, we can't start out a Sunday without Taekwondo training, right. Aside from training a student from 7 to 9 am, we immediately hauled ourselves to The Home Depot today and loaded up the cart with all the necessities to continue our square foot gardening project we started at the end of last summer.

Rachel got really excited about square foot gardening. It's actually pretty cool, mainly because I got to use my tools to help with the project. The concept is simple. It's a portable container that has several plots for different vegetables, and stuff.

I'll have to ask what the benefit is again, because I always forget. One moment...[asking Rachel across the dinner table]

She said that people do it because it takes a lot less maintenance time, and it's movable. Aside from that, I think it's just cool. Evidently, quite a few people use the square foot gardening method when space and dirt is an issue. We qualify. We decided to put our garage in the back of the house which means we've got lots of concrete, and little yard. It's perfect for basketball, bike jumps, etc., but bad for gardening. On the other hand, we have a 13 acre park behind us that we debated cultivating. Think anyone would've noticed?

There is something about gardening that really brings the "green" out of me. We completely built our container out of old building supplies, for example... a door that came off our house when we remodeled, old cedar fence pickets, and redwood that I just couldn't get rid of years ago.

I didn't think to take a picture of the whole family, probably because I was in the mix. But, one of the things that I think is so cool with square foot gardening is that the entire family can be around the container helping. It was an absolutely amazing day because of it.

Happy Sunday!

Duncan Richardson