The Three Y's of Successfull Fitness Training

The three Y's of successful training are:

1. ConsistencY: The more consistently you get to the gym and eat right, the better your results.
2. IntensitY: Your workouts, runs or whatever routine you do must be consistently intense to achieve serious results. If you workout like a slacker, you'll get slacker results.
3. VarietY: Vary your routine to avoid boredom or burnout.

Keep these in mind and you're sure to be successful. Incorporate them into your fitness regimin and you'll see serious results.

John Hudome, DCH

"Workout, eat and live as if your life depended on it."

Workout Intensitiy Level Is Key!

I see it all the time at the gym. People slowly walking around, casually lifting a dumbell, doing a rep or two. It looks boring, and from the disinterested looks on the faces of these fitness slackers, it is boring. These are the people wondering. "why aren't I getting the results I want?"

They aren't getting results because they aren't working hard enough. The answer? "Become aware of your intensity level and keep it up throughout your entire routine. You know when you're really giving it a good effort. Increase the effort and you will reap the rewards.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Action Plan... Stay in the Action

So, are you into your action plan? If not, get into one. If you are, congratulations, and keep it going.

It's all about doing something. Do something everyday toward your goal. Keep the action going. Momentum matters. Just keepit moving and it will take on a life of its own.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Action Plan

Wow, it's been an entire month since I've added to this blog. I've been so busy pursuing my goals, I haven't written. That being said, let's get going.

Have you set goals? Set them high enough that they rock you? Good! Next step, create an "Action Plan." An action plan is a step-bystep road map to gettin to that goal. Start at the end. follow these steps.

1. Write the date the goal will be completed.
2. Write down the strategies you will use to get there (writing, working-out, journaling food intake, etc.).
3. Write down the resources necessary (computer, equipment, etc.).
4. Write daily tasks for achievement (this used to be called a "to do" list).
5. Review it all daily.
6. Start NOW (DO IT NOW).

More later. Get going.

John Hudome, DCH

"Workout, eat and live as if your life depended on it."

Setting Effective Goals #3

Ok, so you've come up with your "Compelling" goal. Great. Next, set a date for achieving it. When can this realistically get done. Take out a sheet of paper or click onto your computer journal and write the goal, the date you'll have it and sign it. That's right, sign it. Make a copy and give it to someone you love or trust or like a little. Place it on your refridgerator, mirror or somewhere so you can see it every day.

Do it. Do it today. Do it NOW.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Setting Effective Goals #2

Ok, so let's go over it again and get it really clearly. Goals need to be COMPELLING. They need to really really rock you. Compelling goals will draw you toward them and you won't be able to resist. Think of that word, Compelling. Use it. Ask yourself, "Is this goal Compelling?" "Am I drawn to it?" If you are you'll know it instantly. If not, re-set it and ask again. Keep doing this until you have an absolutely undeniably compelling goal that you just can't wait to make a reality.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

How to Set Goals Effectively

Goal setting, it all starts here. Doesn't it? This is very important. Because if you don't set goals effectively, you'll likely not reach them.

So because of this being so important, Ive decided to change my approach a little bit. My feedback from friends and colleagues has been, "your blogs (articles to some) are good but sometimes too long." So I'm taking the ADD approach and writing a little at a time. I'll put some up every day, or every other day, or every third day, kinda like a kid with ADD.

So, here goes...

1. Set your goals high enough that they are compelling, worth going for. But not too high that you'll get discouraged and quit before you reach them.

Example: I received a call from a woman one day who asked about my weight loss services. I asked what her height and weight was. She said, "5'4" and 190lbs." I asked what she wanted to weigh. She said, "I'd like to be around 150 (with wimpy tonality)." I said, "that doesn't sound like it excites you. What would you really like to weigh?" and she said without hesitation and excitement in her voice, "130, I'd really like to weigh 130. I know I would look great at 130."

We agreed on a goal of 130lbs. She got it. The rest is history.

John Hudome, DCH

"Workout, eat and live as if your life depended on it."

Take Control: Monitor Your Food Intake

If you don't monitor your food intake, how do you know how much you're eating? By monitor, I mean write it down and measure it accurately. This is easily done with a nutrition monitoring program. I recommend doing so on your computer with http://fitday.com. This program has most foods loaded into it's system and you simply click on a list of foods and and them to your daily intake journal. You can buy it for $20.00 to load into your PC or Laptop, or use the free version on the net.

Fitday also gives you measurements for the calories burned doing various forms of exercise.

Whether you're losing weight or gaining, you can get better results if you have an idea of what your consumption is. Use it. You'll learn to rely on it.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Coaching takes you to higher levels

All professional atheletes have a coach. Many, like Michael Jordan, credit a caoch (Phil Jackson) with taking and already good game to a higher level.

So why don't more of us apply this strategy to our own game of weight loss, fitness and having a great body? Mostly it's because people just don't think of it or they don'y know that great life coaches are out there. I've been coaching for many years now. In addition to the hypnotherapy that I utilize to help people reach there goals, I coach for success.

You can take advantage of a free coaching teleseminar on Monday, July 10 at 8:00 PM ET. Just send an emai to register@johnhudome to register and get the telephnone number and pin. Log onto the site at http://johnhudome.com to get more detail.

John Hudome, DCH
"Workout, eat and live as if your life depended on it"

Get Out of Your Comfort Zone!

That's right, get out of that comfort zone of yours. We all live in what I call our "comfort zone." This is nothing more than the familiar. It's the stuff and the life and way of living that you've always know.

But if you stay there, you don't grow. You don't learn. And, worst of all, your dreams may not come true. That's right, your dreams are outside of the daily familiar. They're outside of the "comfort zone."

Human instinct is to retreat to the safety of the zone when we feel dis-comfort. I'm telling you to do it differently. Here are your new steps:

1. Do something new or different toward achieving your particular goal.
2. Feel the dis-comfort.
3. Reframe the feeling from "oh no" to "Alright, this means I'm growing and achieving my desired goal."
4. Get excited
5. Take a deep breath and KEEP GOING!

Step outside that zone and make it all happen. Remember, life is an adventure. What's an adventure without a little excitement?

John Hudome, DCH

"Workout and eat as if your life depended on it."

Templates and Paradigms

We acquire life Templates and Paradigms early in childhood. These are the beliefs by which we operate our lives, for better or worse. Sometimes these are useful and empowering. Often, however, they are limiting or disabiling.

I'll write more extensively later. I want to plant some seeds for now. You have Templates and Paradigms about everything. Let's just look at Templates and Paradigms about Aging. Consider the following false but common Limiting Beliefs (Templates or Paradigms) which influence people's behavior and choices:

1. Everybody gains weight as they get older.
2. You slow down as you get older.
3. You can't build muscle when you get older.
4. 50 is old.
5. Old means... (lots of limitations).
6. Men can't get erections after a certain age.

These are but a few. Consider the following more empowering thought patterns.

1. I can maintain a great body and healthy weight for my entire life.
2. I intend to go strong my whole life.
3. I see older guys at the gym building great bodies and I will to.
4. 50 is the new 30 and I feel great.
5. Old is other people, not me. I feel young and vibrant.
6. My unit works better than ever (and I'm more skilled with it than when I was younger).

Do you see the difference? Did you feel the difference as you read them? Even if they made you laugh, could you feel it or sense it? Do it. Live it. Create and say empowering self-statements daily. Make your life happen the way you want it to, not the way they said it should.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Unconscious Blocks Are Holding You Back

Whether you know it or not, unconscious are holding you back. Not maybe, not might, it's definitive. No matter how well you're doing or how successful you are, you have unconscious mental and emotional blocks that are limiting your success.

Obviously (or maybe not so obviously), as you clear away these blocks, you achieve more of what you want. As the next weeks procede, I will tell you about how I help people do this. It's amazing. It works. And I want to help you clear your blocks so that you too can have all of what you want. See you soon.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Playing To Win: Putting it all together

So here's the formula:

1. What's Your Game? First step is identifying what game you're really playing. Is it making money? Is it helping others? Just what is it? This isn't always as easy as it sounds. Sit down at a computer (or pad and paper if you live in 1980) and just start to write the answer. Free associate. Don't screen anything. Just write it all down. When you get your game, you'll know it.
2. What Does Winning Look Like? Think about it. If you don't know what it will look like when you win, how will you know how to play? How will you know what to do?
3. Identify Others Whom Already Have What You Want! Don't re-invent the wheel. Formulas (or is it formulae?) for success are all around you. Just look for them and reproduce it.
4. Remind Yourself Of These Steps And Goals EVERYDAY!!! You have to go for it everyday. No letting up.
5. Map Out A Plan And DO IT!!! Just go for it. Pursue your dreams relentlessly. Become the dream.

Call me or send me an email if you need coaching to get there. I have a coach. Tiger Woods has a coach. Michael Jordan had a coach. Sometimes we all can use a professional a** kicker, if you know what I mean.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Step 3 in "Playing to Win," Identify Others Whom /have What You Want

Step 3: Identify Others Whom Have What You Want.

What ever your game (goal) may be, there are probably others who have achieved what you want. It doesn't matter if your game is fitness success or business success or something else. Use these successes as Role Models. Write on a sheet of paper what you notice. Pay attention to: Behavior, Values, Beliefs, Attitude, Physical Movements and anything else. If possible, interview them. Ask how they did it. Successful people like to tell others how they did it. They like to teach.

Consider partnering with these successes or ask them to mentor or coach you. If you don't ask, the answer is "no."

John Hudome, DCH
"Workout and eat as if your life depended on it."

Step 2 in "Playing to Win." What Does Winning Look Like?

Step 2: What Does Winning Look Like?

Think about it. If you don't know the answer to this question, how do you know you won? Or, that you got the result you wanted? How do we know who wins the baseball game? How do we know who wins a presidential election? In every endeavor there is a way of keeping score. A way of knowing who won. You need to know what winning looks like in your game. If you don't, you won't stick to it long enough to get the positive results that you want and deserve.

So, get a sheet of paper. Write at the top: 1- What's may game, or What game am I playing? Under that write: 2- What does winning look like to me? Then , just start writing. Write the first things that come into your mind. Let it flow. It doesn't matter if it makes sense or not. Just write. You can clean it up later, if necessary. Even if it seems like jiberish at first, just write.

To use my own personal example from the last blog, winning to me looks like: "a full schedule of clients a certain number of days per week doing the work I love at a rate that I feel is appropriate; making a particular amount of money to live the lifestyle I want; having fun doing what I do and doing new and exciting things such as writing articles and conducting seminars." Be as specific as you can. I have been somewhat vague with mine here because it is rather personal and my sense of boundaries causes me to limit the amount of personal information that I release for public consumption.

Next blogs will focus on the steps to making it happen and how to stay on course. Any trouble with this step, send me an email. Thanks to the couple of people whom sent the emails about yesterday. I really do answer them.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Step 1 in "Playing to Win," What's Your Game?

Step 1: What's Your Game?
Interesting, huh? Have you ever really considered what your game is? How can you play to win if you don't know the game? How will you define "winning?" What are the rules?

Consider now, what your game is. Is it making money? If so, how much? Is it achieving a certain body? If so, Describe it in detail. Here's how I describe my "game": "Assisting people to remove the blocks to achieving their fitness and life goals."

So, what's your game? Write it diwn and describe it. Tomorrow, we'll move on to Step 2 (hint: What does winning look like?). Not certain what to do? Send me an email.

John Hudome, DCH
"Workout and eat as if you life depended on it"

Are You Playing to Win Yet?

Well, Are you? Are you playing to win yet? Do you wake up excited about pursuing your fitness goals? Do you wake up excited about pursuing your life goals? Does what you do with your time rock you? Do you wish it did? Isn't it time to get started?

Lots of questions, huh? And they are important questions. You ought to answer "yes" to all of them. If you didn't, we have work to do. Over the next couple of days I'm going to show you and tell you how to get excited about your fitness (and life) goals. There are things that you can do to change your life. Your life doesn't have to happen by accident. It can happen deliberately. I can feel the energy in my body changing as I just write it. You'll feel it too. You'll love the feeling that goes along with pursuing your life in a positive and energetic way. And I predict that you'll love the results.

Look for a series of "steps" or "tips" to use as a guide to "Playing to Win." And remember, this doesn't mean that you'll win every time you play. But when you play to win, you'll feel great and probably win a lot more than you don't. If this sounds good to you and you want to talk to me, send me an email and we'll hook you up. I love coaching winners. In fact, I only coach winners.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Play to Win

I will keep this relatively brief, if I can. "Winning" when it comes to fitness is important. It's your success. You need to go at it 100%. But you won't always win. But you can always play to win.

Playing to Win means that you go for it at all times. It means that you do what you need to do to get the results you want. It means that you go to the gym when you schedule it. It means that you eat what you should eat to get the result you want. It means that you act on a daily basis "as if" you really will make it happen.

Play to win. Whether you score or not you'll feel really great.

John Hudome, DCH
"Workout and eat as if your life depended on it."

3 Questions to Stave Off Cravings and Impulses

This is a risky one to write about. There really shouldn't be any "bad" foods. But, to me there are. "Bad" to me means foods that hinder me in getting to or maintaining the goals and body that I want and deserve. This being said, here are three strategies for dealing with the desire or ipulse to consume something "bad."
It happens to all of us. We get a thought of a food. Or, we go to a party and there it is, laid out in front of us. Or, we meet friends for coffee or lunch and they're eating the very thing we've been jonsing for but haven't given in to. Here's what to do.

1. Ask yourself the question. "Which lasts longer, the feeling I get from eating that thing, or the feeling I get from walking around all day long in the body I want?" Obviously the feeling from the body lasts all day and the feeling from the food is momentary and fleeting.
2. Ask yourself the question. "What would happen if I didn't (or don't) eat that?" Generally other than feeling good about yourself, nothing will happen.
3. Ask yourself the question. "How will I feel an hour after eating this?" Usually people answer "guilty, bloated, badly, etc."

If nothing else, these questions will allow the craving or impulse to subside and you'll be able to make smart choices. A "smart choice" is one that is in line with getting you to your goals. So start questioning.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Self-Esteem and Fitness

Do +Self-Esteem and Fitnees necessarily have to go together? No. You could have one without the other. But more often than not, where you find one, you'll find the other.

I find that Self-Esteem and Fitness will generally be congruent within each person. This means that they'll both be high or both be low. So what are the implications for your life? Improved fitness leads to improved self-esteem leads to more happiness leads to more success (however you define it).

Get fit. Get happy. Have the life you want.

John Hudome, DCH
"Workout and eat as if your life depended on it."