Why So Negative?

Banish NegativityThe world is full of challenges. So is your company and your job. The news is laden with ten negative stories to every one positive story.

One of my favorite affirmation from Huffington Post’s 35 life-changing affirmations is:

I am superior to negative thoughts

Read all 35 affirmations here.

Entertaining the negativity only fuels gloomy and despair.

Positivity can also spread like wildfire – if someone just creates that first spark though.

So TODAY, let’s go be:

  • Awesome
  • Fun-loving
  • Happy
  • Productive
  • Compassionate
  • Understanding
  • Forgiving

Lukas Graham says it best in his song 7 Years

I only see my goals, I don’t believe in failure
‘Cause I know the smallest voices, they can make it major

Have a good, great, terrific, outstanding, and amazing day!

-DJ

The Daily Choices We Make

Choose joy everydayThe daily choices we make are what add up to a lifetime of true joy and happiness.

“Joy does not simply happen to us. We have to choose joy and keep choosing it every day.” – Henri Nouwen

Wishing you a successful, prosperous, and joy-filled day!

DJ

 

2017 Bucket List

2017-bucketlist

My theme for 2017 is Fitness, Fun, & Family. Not necessarily in that order.

  1. Track my workout routine for 60 days
  2. Complete three 100 Pushup Challenges
    • 100 pushups in 24 hours
    • 100 pushups in 5 minutes
    • 100 straight pushups
  3. Bench Press 225 lbs.
  4. No soda for 60 days
  5. Family trip to Hawaii
  6. Attend Las Vegas 7’s Rugby Tournament
  7. Go skiing or snowboarding
  8. Go golfing
  9. Go clay pigeon shotgun shooting
  10. Go stand-up paddle boarding
  11. Go camping with the family
  12. Go snorkeling
  13. Hike Timpanogos Cave
  14. Attend a cultural festival
  15. Coach a youth sports team
  16. Visit an Aquarium
    • Feed penguins
  17. Attend a professional work conference
  18. Attend a trade show
  19. “Read” 8 books
  20. Start a Travel site
    • Reach 100 followers
  21. Write 30 articles / posts
  22. Reach 1,000 Twitter followers
  23. Reach 300 Instagram followers
  24. Spend 1v1 time with each kid, each quarter
  25. Go on a weekly date with Melissa
  26. Take a trip with Melissa
  27. Go on a mini-getaway with Melissa
  28. Visit somewhere new
  29. Help Melissa compete in a triathlon
  30. Help someone achieve their goal or Bucket List item
  31. Attend a play, musical, or concert
  32. Attend a Real Salt Lake soccer game
  33. Attend BYU football games
  34. Visit each of my siblings:
    • Brother in Northern Utah
    • Brother in Southern Utah
    • Sisters in Arizona
  35. Try 12 foods from different cultures:
    • American BBQ
    • Brazilian Churrascaria
    • Chinese
    • El Salvadorian pupusas
    • Food Truck!
    • Greek
    • Indian
    • Sushi / Japanese
    • Thai
    • Italian (non-chain restaurant)
    • Vietnamese
    • Something else?
  36. Do something spontaneous
  37. Go to bed earlier to get more sleep

Bonus Item: Take a trip to Brazil

5 Lessons Learned from Working Out

5-lessons-learned-from-working-outOne year ago I started working out at the gym. A first for me… ever. I’m proud to say I’ve stuck with it all year.

Here’s what I’ve learned along the way:

Results Take Longer Than Expected

My first three months I focused on eating healthy eating, cardio and strength training. Initial results came fast, then became more difficult. The next nine months were a battle, but I stuck with it. I learned to measure success differently, beyond just weight loss. I measured success by lifting heavier weights, by doing more repetitions, and increasing cardio endurance.

Changing how I measured success enabled me to continue to see results.

It’s Still Not Easy

Waking up at 6 am is both a habit and a struggle. I often wake up sore and fatigued. I thought that would pass. It doesn’t. In the beginning, I was sore beyond imagination. Now it’s a good sore, but it’s soreness nonetheless. Furthermore, I’ve dealt with various injuries: plantar fasciitis, tennis elbow, and a sore shoulder rotator cuff. Muscles heal, injuries pass, but new ones arise.

Bottom line, it’s still not easy.

“Easy” was never the goal.

It’s a Journey, not a Destination

Every fitness goal achieved come with a deep sense of accomplishment. Which is not the same as feeling like I’ve “arrived”. There is almost more to achieve. While I focus on reaching milestones, I learned to enjoy the journal.

The destination is merely another level, that leads to a curve in the road and another challenge to conquer.

Support is Crucial

Surrounding myself with supportive people has been extremely beneficial. Alienate yourself from detractors and negative people.

Some days I couldn’t have done it without great friends and family cheering me on!

It all Depends on You

Yes, this seems contradictory to the Support point. While support is vital, your success is 100% dependent on you – your attitude, your drive, and your efforts.

It’s all on you!

– DJ

So What. Now What?

so-what-now-whatDriving into work last week I heard this quote from one of the local college football coaches.

So What. Now What?

Seems like a fitting phrase for many aspects of life – personal, professional, political. Life throws us curve balls (yes, I switched sports analogies). Things don’t always go as planned. More accurately, things rarely go as planned.

It’s not what happened (whether recent or past). It’s about what we do next that will determine our success.

Easy to say. Not always easy to do.

The past can only hold you back if you’re still clinging to it.

3 Apps to Keep You Motivated

Motivation appsSix months ago I decided it was time. Time to get serious. Time to stop making excuses and start making real change. Time to get in shape! Yeah, that’s what everyone says in January, right!? Most people want better health, more energy and to feel a sense of accomplishment. Well, I’m happy to say I’ve stuck with it for six months now. I’ve lost 25 pounds, built muscle and increased my overall stamina.

My focus has primarily been strength training with some cardio. And, for most of the time I’ve done a pretty good job eating a healthy diet.

It hasn’t been easy, but there are a few key factors that have contributed to successfully keeping me motivated.

Having a workout buddy has been crucial. Rain or shine he picks me up at 6:15 am to head to the gym. Thursdays he’s quite chipper as those are dedicated “Shoulders day” for us. For the record, I hate shoulders day. #Ihateshouldersday

Technology has been my other secret weapon to staying consistent with both daily workouts and healthy eating. While there are countless apps available I’ve found three apps especially beneficial for staying motivated. All three apps have a free versions and are available for Android and iOS.

Make My Plate#3 Make My Plate

This beta app provides detailed meal planning, recipes, and shopping lists. Simply input the daily calories you’re targeting – including macros, and the app creates three meals, plus two snacks daily. Even if you don’t follow it religiously the app gives plenty of meal ideas, so you don’t get stuck eating plain chicken and broccoli every day.

One of my favorite features is the Restaurants sections. Make My Plate gives you suggestions and nutritional information for forty national fast food, fast casual and full-service restaurants. A perfect resource for when you’re on-the-go.

 #2 BodySpacebodyspace1-675x449.png

This app is an extension of the BodyBuilding.com website with articles, exercise tips and a supplement store. The app allowed me to pick a workout routine based on my fitness goals. It gives me a daily plan with detailed exercises including videos to ensure you use proper form while lifting to guarantee maximum results. From novice to pro that app has all the workout routines and advice you need.

#1 My Fitness Palmy_fitness_pal_logo

Now owned by Under Armour, this is my #1 app for keeping a daily food log of everything I eat. Helps me ensure I’m getting a high amount of protein, while keeping fats down and managing carbs effectively. I enter my weight on a weekly basis to visually see my progress. Yes, I even enter the cheat day calories so I know how much I’ve got to work off the next morning.

Motivational blog articles and recipes can also be found in the app. And of course, a link to buy Under Armour gear.

MyFitnessPal syncs with my FitBit to track my steps and approximate calories burned, adjusting my daily calorie intake from food. It’s pretty slick! I don’t track my workouts here, but the functionality exists.

Here’s the next six months of success!

DJ

 

How are you using technology to keep you motivated?