Can you use this scorecard for a major victory in your fight against atrophy?
Definition of atrophy from Encarta® World English
My secret plan that made personal history in goal setting.
You know it's that time of year again. You're thinking about your Resolutions and goal setting. I recently asked about 200 people this one question: What is the one thing that you could start doing today that would improve the quality of your life?
They emailed their answers to me. I found that nearly ALL replies showed this answer: get more exercise, get in shape, lose weight. So, I'm pretty sure you have similar goals. After all, exercise helps your heart and may prevent the onset of Parkinson's. Exercise positively clears up an atrophied mind.
Still, the hard part is fulfillment: DOING IT! Since I've been doing it for decades, I consider myself somewhat of an expert. Here's how I DID it... (FREE scorecard / goal setting form below.)
... My 4-step plan on how to think, act, and mold a healthier body even if you can't lose weight! Plus new tricks to fight personal atrophy.
By this time, my mind had been tricked into saying, "OK, I will schedule 6 days a week with Monday off." (Notice the sudden enthusiasm and tendency to over commit!)
(Read on to get your bonus download!)
"OK Mike, what do you mean by scoreboard?"
I will show you actual scoreboards examples in a moment. First, let me explain. My scoreboard ROWS show every day in a month. Its COLUMNS list all my exercise possibilities. That way, I can track everything.
Here are the exercises (columns) on my list: walk, run, row/aerobic, jump rope, tai chi (fast set), hsing yi, ba gua, (open), (open), chest, back, Tibetan rites, chi kung, chi coiling, tai chi, stretch, abs. Naturally, my list would be different from yours, should you choose to experiment with this idea.
Do I do all these exercises everyday? Heck no! Just take a look at this scoreboard from February '04 when I was spending every minute writing a book.
For this whole month, I only took three 30-minute walks!
Here's a more typical scoreboard.
Obviously, I don't get around to every exercise every day or month. But, I have this theory that any exercise is 100 times better than none.
Yes, but how do you deal with your own mind?
When I am traveling, I usually run for exercise. It's a good way to relieve the atrophy from sitting all day. For example, here's a journal entry from a recent trip
[ ] From the motel, I run up a hill, turn left past the park where skate-boarders practice, then run the bridge across the Colorado River. Wow, that water is moving! I continue running to the lumberyard then turn around.
I run facing the traffic so I can see oncoming cars. Today's cars are so quiet they can sneak up from behind.
Some people are satisfied with running occasionally - or not at all. Fine. But, if you're going to run, I recommend some basic equipment. Good shoes (I check Runners Magazine for shoe evaluations) & running shorts.
I use a Polar Heart Watch for all aerobic training. For me, running without a heart watch is like driving without a speedometer. Also, I use a Timex watch with several timers and alarms.
I follow a written program that specifies a safe program of progress, and I keep a written progress record.
When running, I must deal with my friend, the mind. (The mind is the voice in the back of your head that sounds like you. It says things like, "Ambition is a poor excuse for not having enough sense to be lazy.")
I remember running everywhere as a kid. That was fun! Then, one day my mind said something like,
So, I quit running around. If you quit running as I did, then later you decided to run, you probably discovered the mind's resistance. Even if you've run hundreds or thousands of miles, the mind will always try to make deals like this
Within 10 minutes, my mind quits whining and starts nagging like this...
The mind never stops.
The bad news: running causes heart, lungs, muscles, and bones to wear down. The good news: the body knows how to repair itself.
So, just tell your mind, "NO DEALS!" And keep training! If you need more motivation, here's a damn good reason to get in shape and stay in shape! (Opens in new window.)
It's your move!
OK, here's a blank scoreboard that YOU can download and tailor for your own exercise program. Print out as many copies as you need.
http://www.SeniorManagementServices.com/Images/training-scoreboard.pdf (Right-click and choose "Save Target As")
In this otherwise blank form, notice that the right-hand columns show your aerobic zones (arrows) and weight.
My scorecard should get you started. It's your move. Some people say they aren't interested in exercise. I think it's a way to hide the fact that they simply don't think they can do it.
Are you really going to JUST DO IT this year? Or will you just lay there like a chicken with its body cut off?
Here are those steps again:
But wait, I have one final question!
You decide. Don't let atrophy stunt the growth of your business!
Until next week...
Questions? Comments? Send me an email.
Mike Hayden, Principal/Consultant
PS. To receive the latest Profitable Venture Tactics eZine (free) click the button now.
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