Close the loop

After a massive weekend of events, successful participation and completing goals, we see the benefits immediately. There are several results that commonly play out the pulls the IF community even tighter..

Of course the challenge of the event, the adversity of training and racing are major but in order to truly celebrate victory we must acknowledge ones path so far…

Supporting the event in real time is one of the most rewarding experiences. Doing the event selfishly is amazing, but really being there around every corner with a smile and an encouraging word is heart-warming at least.

Being at the actual finish is as big as it gets. The cheering, the high fives and looking into the eyes of that competitor is very rewarding.

The next steps to the process are key to keeping the momentum of the challenge, adversity and victory cycle…
A supportive card, phone call or emails with photos attached begin the process but there are other steps to consider.

Face to face recognition along with thunderclaps and public support tie the knot tighter. A coffee or stretch together is appropriate and truly listening to someone reflecting during this time is important.

Absolutely making a major deal about it is the way to go. They will have been talking to loved ones and friends. Even work mates are probably asking why they may be limping or where they got their sunburn!

Rarely will a new challenge be put on the table right away after a major destination, but it’s important to understand that timing is everything. Turn down the heat, but understand the reality of that customer you are challenging. Quite simply, they just may want to get back to their family and stay away from training for a moment.

A real-time example could be a customer I have been training. The journey really started in early fall and all the steps along the way really lead her to the start line of the oliver ½ Ironman this past weekend. But if I was to spin around and deliver another challenge right now, she would stop dead in their tracks and not want to entertain the thought versus another customer who still has another step to go by completing the full Ironman in August…

Every case scenario will require a different tactic to get them to another start line.

Whatever the step may be, follow through and close the loop…we are a destination business and we facilitate personal reinvention through physical challenge, adversity and victory…don’t let it stop with you...

What are you training for?

WE KNEW YOU COULD DO IT!

This past weekend we had a very succesful event up in Oliver competing or supporting the Half Iron Man. I would like to share one particular story about a lady from West Van, who challenged herself in January to take on this epic event, overcoming adversity by learning how to swim and finally celebrating the victory with her completing her first Half Iron Man.

Her story below is one of true dedication, determination and overall inspirational to all of us.

Hi All,

As you know, I have been training for the Oliver Half Ironman and, although I took swimming lessons and spent a lot of time in the water, I just haven’t been able to get over my fear (yet). Two weeks before the race I went to Oliver for training with the Innovative Fitness (IF) group. The ride was beautiful and I really wanted to do it again on race day, but the swim was a catastrophe. I was so afraid, I was disoriented in the open water and I just knew I wasn’t going to be able to make it 2,000 metres in open water. I made the decision that I wasn’t ready. I really wanted to do that ride though….so I kept it in the back of mind to keep considering. Then a couple days after the Oliver training, vertigo set in. It’s scary to not have your balance, especially is you are going into open water, or riding a bike. That made it difficult to get out on my bike or into the pool for any further training, or worse, open water.

To be honest, it didn’t bother me when I decided I wasn’t ready for Oliver like it would many others. I felt so good about my training and the people I met and learned to know better, that was reward enough. However, it seemed others did not feel the same. I soon started to receive phone calls and e-mails in support, encouragement and, well, STRONGLY suggesting that I couldn’t just give up, I had to at least try. When I told my sister Bonny that I wasn’t going to try the race, she surprised me by saying “Why not?” I thought she would say something like, “It’s OK, you’ll know when you are ready.” I started to realize that I was talking myself out of it, when I should have been talking myself into it. By Thursday before race weekend, I received a call from Justine (the manager at IF) and, along with everyone else’s support, she had me seriously thinking that I should at least give this a shot. I realized that I had been spending more time rationalizing why I shouldn’t do it, than why I should. I also realized how many people would be disappointed that I didn’t at least give it a shot. I later learned (after the race) that because I made the decision to do it (technically I didn’t mentally decide until Saturday night), another gal that had been training but was going to pull out decided to do it as well. She did do it and crossed the finish line beaming!! I’m so happy for her.

Going back to when I decided not to compete, I still wanted to go to Oliver and support all those that would be competing in our group. I wanted to give each of them a hug of encouragement before the race and see their big smiles as they crossed that finish line. (Instead, they did this for me.) So I lucked out and was able to get a camp site reserved at the Lakeside Resort, right beside the race start. Very lucky as I am sure it was sold out – I just happened to call after they just had a cancellation. Hmmmm, that may have been a sign? Anyway, my sisters and I drove up Saturday morning and arrived at around 11am. The one thing that would stop me from at least trying the swim was the wind. The lake we would swim in is very small and when the wind kicks up, as it seems to do in Oliver, the lake can get very rough. Well, Saturday this was the case. The wind was so strong that we had to tie extra ropes to our tent so that it would not collapse. The tents around us were literally flattened to the ground, and the water was churning. Not a good sign.

After setting up camp, we met the group for a big pasta enriched lunch at a winery in Osoyoos. We ate outside, the view was beautiful, but I had a hard time concentrating on anything but what was to come the next morning. There I was met with yet more people who would encourage me to give this a try. So much support and enthusiasm, how could I not? I was told that the forecast was for calm winds by Sunday morning and, sure enough, by the time we were finished our dinner, the wind had subsided and by the time the campsite went to bed at 9:30pm, it was calm. I think most everyone camping that weekend was either in the race or there to support, so we all had the same idea to get a good nights rest. That was not to be for me. I laid awake the entire night. This is typical for me before any event, so I wasn’t upset about it, I just used the time to visualize and think about how I would make this happen. In the morning I methodically went thru pre race rituals and preparation. Double checking my gear, ensuring I kept focused and positive.

I made my way to the transition area where I would see several people in our group. All so happy that I was there and decided to give this a try. I buddied up with Deb, another competitor who is plagued by knee and shoulder injuries, but was still going to do the race. That made me think that all I was having to do was get over the fear, I wouldn’t have to deal with injury (or so I thought). We made our way down to the water and at some point I lost sight of Deb. I did meet up with several others in the group who took the time to seek me out and provide last words of encouragement, a quick hug and a big smile saying “have fun!”. What more could I ask for? I wasn’t nervous, I was doubtful. I had told myself I’ll give this my best and if that isn’t enough, then I pull out.

The first heat started with all the young guys (the blue capped swimmers). Our group was next, all women under 50. I thought I was in the back of the bunch but when we got going people started swimming over me. That didn’t last long and after the initial rush we thinned out and I was able to get some room to myself. I set a course and realized that the only stroke that I was comfortable with was the side stroke. However, I’m way stronger on my right side and that meant I was facing away from the course boeys. I kept going off course and by the time I reached 700 metres I was doubting my ability to do it. I put my hand up for assistance and swam to the closest kayak. You are allowed to hang on, you just can’t move forward. So I grabbed on and told him I didn’t think I could do this. He asked me what the problem was and I said that I was afraid, and that I’m not a swimmer. In my head I was saying that I had no right to be there. I kept trying to shove that thought out, but out in the middle of the lake, it was difficult. He simply said “You’re hear though, right?” He told me we had two options: I could hang on and think about for a minute, or he could call the lifeguard over and they would pull me out. Just the thought of having assistance getting out made me realize I couldn’t just give up. I told him I would get around that first corner boey (the course was a triangle, so we had two corners) and then I would see how it goes. He ended up following me along the course the whole way, taking breaks to watch others from time to time, but always catching up with me. The rest of the swim was a mix of trying to think about good things, and trying to talk myself into taking one more stroke. Because I was doing the side stroke on only one side, my neck started to ache and I knew that I was blowing my legs up using a tonne of energy I should have been saving for the ride and run. I tried the back stroke, but became so disoriented that at one point I was actually going in the opposite direction. So side stroke it was and I finally made it to dry land. I tried to stand up but the vertigo was enormous. I staggered as though I had just drunk two bottles of wine, but eventually made it to the suit stripping area. Thanks to that gal that was so patient with me and managed to get my suit off! There was quite a run from the swim to transition in bare feet but to be honest, I didn’t even notice it. I was so happy to be out of that water and looking forward to the ride.

The ride was great, albeit windy, but I really enjoyed it. Transition from bike to run has got to be the hardest part of the race (not counting the actual swim). Getting your legs to move is very difficult (liken it to that feeling after a good hard snow shoe trek or getting off a horse). By the time I hit the 1km mark I would feel the effects of doing the side stroke for 2,000 metres. My back went into spasm and would not let up. I stopped and stretched, walked, jogged a bit, stopped and stretched. This went on for 6 km. Then the Advil that I took at transition kicked in and thankfully I was able to get into a consistent, slow lope, favouring my back. I wouldn’t really even call it a jog because I was trying not to move my torso or my back would spasm. Somehow my body worked itself out and I pushed on. When I had 6kms left I met up with two other runners. I knew one of them from IF, Matt. He trained there from time to time, but we hadn’t really talked much. The three of us stayed together and talked our way to the finish line encouraging each other and those we knew along the way. I was so grateful for having them with me. It helped to push me to finish strong and it was a welcome distraction to all of the thoughts that would have been running in my head at the end of such a tough race.

It felt good to finish. Everyone was there to congratulate us on achieving this huge milestone. After the race I made a pact with myself that I needed to conquer my fear of swimming, not unlike how I have overcome the fear of going fast downhill on my bike, or running hard up a steep hill to the point where you think your heart will explode.

Thanks to all of you for your generous support, either telling me to “go for it” or to take the time I needed to get comfortable with it. Either way you supported me, and it is wonderful to know you care. Thanks to my sisters for being there to support, and to drive me home!! Thanks to the coaches and clients with Innovative who wouldn’t give up on me. The phone calls and e-mails (right to the race start!), the smiles and hugs and strength you shared with me. I hope that I can provide the same encouragement and support for you at some point.

Hugs,
Val

Four Stages of Learning

According to a classic psychological model of individual learning, before we acquire any skill there are four stages of learning or competence that we go through.

It's probably no surprise to anyone that personal development, like anything else, entails becoming skilled at various positive behaviors. How could it not?

Everything we do requires awareness first, then learning and application and then practice. Merely reading about a healthy self concept, developing humor, resilience or positive thinking isn't going to get us there.

We must first figure out what skills we require and then proceed to incorporate them into our thinking and behavior. Easier said than done - right?

If we understand that there is, indeed, a process and that it takes place in stages, we can be more patient with ourselves and realize that nothing happens overnight. By understanding the four stages of learning a skill, we can concentrate on the learning process itself and not feel bad about where we're at and why we don't know everything already.

1. Unconscious Incompetence. At this stage you don't know what your problems are or how to identify them. You may or may not know that something is not working, but you have no idea what it is or how to go about fixing it. In other words you don't know what you don't know.


2. Conscious Incompetence. With conscious incompetence you are aware of a lot of your problems, but you don't know how to correct them. You may understand what is needed, but have no knowledge or confidence in how to get it.


3. Conscious Competence. In this stage you know how to correct your problems but it will take time and practice.


4. Unconscious Competence. You know what you know and you no longer have to think about it. You have become so skilled at it that it's automatic and comes naturally. In fact, you do it unconsciously because you no longer have to think about it.

As I've mentioned the four stages of learning pertain to how we learn anything in life. Until we know better, most things seem easy. For example, take riding a bicycle. Before you knew how to ride one, it probably looked easy until you got on and tried to ride it. Then you realized how incompetent you were at it.

The same with roller or ice-skating. First you had to learn how get up and keep your balance. Not so easy! Then you'd fall a few times and maybe even get a little bruised (ouch!). In order to get better, you had to keep practicing until you got really good at it. After a while, low and behold, you no longer had to think about what you were doing and it became smooth sailing.

So it is with any skill. Keep improving and working on yourself until it becomes second nature. Not only will you get the most from life, you will live it to your full potential.

Good or Great

Jerry was the kind of guy you love to hate. He was always in a good mood and always had something positive to say. When someone would ask him how he was doing, he would reply, "If I were any better, I would be twins!"

One day I went up to Jerry and asked him, "I don't get it! You can't be a positive person all of the time. How do you do it?"

Jerry replied, "Each morning I wake up and say to myself, 'Jerry, you have two choices today. You can choose to be in a good mood or you can choose to be in a bad mood.' I choose to be in a good mood. Each time something bad happens, I can choose to be a victim or I can choose to learn from it. I choose to learn from it. Every time someone comes to me complaining, I can choose to accept their complaining or I can point out the positive side of life. I choose the positive side of life."

"Life is all about choices. When you cut way all the junk, every situation is a choice. You choose how you react to situations. You choose how people will affect your mood. You choose to be in a good mood or bad mood. The bottom line: It's your choice how you live life."

Several years later, he left the back door open one morning and was held up at gunpoint by three armed robbers. While trying to open the safe, the robbers panicked and shot him.

After 18 hours of surgery and weeks of intensive care, Jerry was released from the hospital with fragments of the bullets still in his body.

I saw Jerry about six months after the accident. When I asked him how he was, he replied, "If I were any better, I'd be twins. Wanna see my scars?"

I declined to see his wounds, but did ask him what had gone through his mind as the robbery took place. "The first thing that went through my mind was that I should have locked the back door," Jerry replied. "Then, as I lay on the floor, I remembered that I had two choices: I could choose to live, or I could choose to die. I chose to live."

“The paramedics were great. They kept telling me I was going to be fine. But when they wheeled me into the emergency room and I saw the expressions on the faces of the doctors and nurses, I got really scared. In their eyes, I read, 'He's a dead man.'

"I knew I needed to take action."

"What did you do?" I asked.

"Well, there was a big, burly nurse shouting questions at me," said Jerry. "She asked if I was allergic to anything. 'Yes,' I replied. The doctors and nurses stopped working as they waited for my reply. I took a deep breath and yelled, 'Bullets!' Over their laughter, I told them. 'I am choosing to live. Operate on me as if I am alive, not dead."

This great story I read by Francie Baltazar-Schwartz really reflects on how attitude, after all, is everything.

Good or GREAT, it’s your choice.

*** Thank you to Jeff Hau for sharing this entry ***

Lasting Lessons: Part II

(continued from last week)

...so, I look up in my rearview mirror, and saw them swing a U-turn themselves as they flipped on the lights.

So many things went through my head, but all I heard was the swimsuit model say "Just go...". Next thing I knew, instead of pulling over and stopping, I hit the gas on my '79 Honda Civic with a manual choke. What followed was a "high speed" chase through the back streets and alleys of Edmonton's Old Strathcona neighborhood, that involved speeds around 80km an hour at points and turning the headlights off that only came to a halt when I thought to myself "What the hell are you doing?"... so, logic finally returning, I turned the car off and pulled over. The girl had already had a couple of drinks, and not wanting to add to an already bad situation, I got out of the car to what was a completely unexpected sight: both of the cops had their guns drawn and pointed, and had taken a defensive position behind their doors. After some yelling ensued, I was thrown up against the car, frisked, handcuffed, and tossed in the back seat of the patrol car. After listening to the list of charges they were running up against me, including possibly losing my car on a charge of reckless driving and endangerment, they finished off with a "What the f*** got into your head?". I looked at them, and genuinely asked "Do you really want to know?"

"Yes" said the younger one, then turning to his older partner, "this ought to be good".

"I panicked," I replied. "I have never been in the situation before, and when the lights went on, my foot hit the gas instead of the brake... suddenly, I was in so far over my head I felt like all I could do was see it through".

Both of them looked at me for a moment, and then the younger one said "You know what? That's about the smartest thing you could have said. Because I believe you. And I don't think you'll do it again." At that point, they tore up every ticket, except for the illegal U-turn - and let me go.

So, what lessons did I take from this?

1. Police officers do not like it if they have to chase a beat up car, and when it pulls over a young half-asian guy with a leather jacket and severe mullet throws open the door and gets out.
2. That little voice in your head? It's name is "Cahmen Sentz". Listen to it.
3. When a hot girl tells you to do something stupid - you don't have to listen to them (see number 2).
4. Don't mess with Karma, either (I still haven't done another u-turn, by the way...)
5. Finally - truth and honesty will get you much farther in life than deception... and compassion and understanding in a position of power can have a lifelong effect.

Oh, and yes, I broke up with that girl that night...

~Guy

Buzz…I need a program…

I’m sure we all love to get these messages. On the weekend I had a blackberry messenger come through. Help, I need a program! I hit back and said, ‘I fine, thanks for asking ;)’

Right away the small talk started but we quickly got on task and started to gather information.

I need to lose weight she texted…oh, god not this again I thought – I immediately clicked my cell and called her…

‘Ok,what’s with you wanting to lose weight, you don’t have weight to lose’, I explained.

‘I don’t like my hips’, she said (the classic reply from this friend)

‘ok, lets get serious, you have no weight to lose on your hips…the weight you want to lose is skin and even if there is a faction of excess weight there, that would be the hardest place to lose weight’, I suggested…

From there the conversation changed and we discussed other body issues that were going on. The conversation turned the corner and we talked about nutrition and effort with cardiovascular training.

‘I too busy to train 4-5 times per week’, she said ‘no you are not’ I replied right away, ‘you get what you put in – don’t cry to me if you want the moon but don’t want to work for it – the concept isn’t new, it’s called hard work and effort’

‘fine’, she reluctantly said

The rest of the 40min dialogue was spent looking at some destinations coming up and us deciding to accept our bodies the way they are – for most, there isn’t too much we can do to drastically change our physical self.

The hard talks are needed. There is a line, but we must know that everyone wants to be challenged and that they crave someone to deliver the straight goods. Sometimes we take it too far and make mistakes, but that right there can be used to educate both parties on the what / why / how the conversation maybe escalated as far as it did. The motive will always be the same (because we care)

Be transparent with your communications and put in effort who are looking to change…

Hot Weather, Are we protecting ourselves?

The beautiful hot weather has arrived and most of us, being the active type are outside doing exercise, socializing or working on those tan lines. But are we being smart?

We have been told countless times, “Do you have sunscreen on?”

Sunscreen is important to protect our skin from the sun, the ultraviolet rays and ultimately from getting skin cancer. In Canada, there are 75 000 new cases of skin caner every year and it is said that 1 in 5 people will develop skin cancer in the course of their lifetime. Did you know that every hour in North America, someone dies from skin cancer? Yes these facts are a wake up call that we need to take care of ourselves. However, sunscreen is effective in reducing our chances of getting a burn and preventive to UVA – but my questions is – What did we do before sunscreen?

The first widely used sunscreen was produced in 1944 by Benjamin Greene. But what about the indigenous people in tropical countries that never had/have sunscreen – do we hear about them getting cancer? Is it to do with their skin pigmentation or perhaps the food they eat?

Research has been done that there are foods that can provide “internal anticancer protection.” There are two ways; firstly, there are potent anti-oxidants in certain foods that protect the body from the free damaging radicals in our body that can cause cancer. Secondly, certain compounds in food can prevent the growth of tumors by “immune cell activity, inhibiting certain enzymes and suppressing development of blood vessels to tumors.”

Here are lists of foods that have been researched to show the risk of reducing cancer.

1) Brazil Nuts, Tuna, and other foods with selenium. – Selenium is a powerful antioxidant that breaks up our free radical in our body
2) Green Tea and Black Tea – catechins – a certain antioxidant that inhibits enzyme activities that lead to cancer.
3) Oranges and Lemons (especially their peels) – the compound limonene is found in these fruits which is found to be “chemo preventive against UV- induced skin cancers.

This is something to think about next time you head out to the beach, train a customer, and go for a run outside in the sun. Perhaps pop some of these foods into your bag and you will take preventive measures toward your heath.