I’m going to piggy-back the 100 Day Challenge idea that my coach, Scott Sonnon presented on his FlowCoach Blog. The idea is simple: take the next 100 days to achieve your goals and focus on making positive changes in your life each and everyday. Sounds simple enough, right? But how do we ensure that we stick with the plan – and you do have a plan, don’t you?
Two words: social support. If you can find a way to make yourself accountable, then you will be much more likely to succeed (video about accountability here). Scott says that 85% of successful people have some form of accountability in place to ensure success, so make sure that you don’t skip this critical step.
This blog will form as one aspect of my accountability, but I have some people that will keep tabs on me day to day. I plan on applying this 100 day challenge to many areas of my life:
1) physical goals
2) nutrition goals
3) business and work-related goals
4) educational goals
5) spiritual goals
I will use this blog to chronicle my progress towards my physical and athletic goals as best as possible by providing updates via my training journal. I’d love for you to join me, so that we can work together to make positive changes in our lives one day at a time. Here are the details and my instructions…
The 100 Day Challenge
Start Date: April 10, 2009
End Date: July 18, 2009
If you want to participate, then you need to write a list of goals down and some action steps to achieve them. Here is the process that I recommend:
1. Write specific goals that are measurable and realistic to achieve in the 100 day timeline. You should have an ultimate goal that you want to achieve at the end of the 100 days, and some mini-goals to help you get there. WRITE THEM DOWN – don’t just think of them!!!
My physical goals…
Prepare for the CST Certification Seminar in August, which includes completion of a clubbell Trial By Fire in under 30 minutes, Flowfit Level 3 for 14 rounds in 14 minutes, mastery of all basic ranges of motion from Intu-Flow, and mastery of the five A-series Flows from Prasara Yoga.
Mini-goals that I need to focus on:
100 continuous clubbell swipes with double 15 lb clubbells
Spider Monkey Prasara Yoga Flow
Tumbleweed Prasara Yoga Flow
Flock of Pigeons Prasara Yoga Flow
Joint Mobility of the thoracic spine
Progressive FlowFit conditioning and practice (establish a starting point)
2. Make sure that your goals are not conflicting with one another – they should all work together. If you chase two rabbits, you will catch neither of them.
3. Ask yourself why you want to achieve these goals. Make it personal, and get to the very roots of why you really care. Establishing these emotional reasons will help ignite the fire that will keep you going. If there’s no purpose, you won’t achieve much – even in 100 days. Again, write these down!
4. Believe that you will achieve your goals. You need determination and faith in yourself that you CAN DO IT. A good exercise would be to write your goals down as affirmations – affirming yourself that you will reach your goals and enjoy the “fruits of your labor.” Rewiring your subconscious mind for success will greatly enhance your results.
Some of my affirmations:
– I am so happy and thankful now that I am a certified CST Instructor.
– I feel strong because I am the strongest I’ve ever been now that I can complete the clubbell trial by fire in record time, and I even do yoga!
– My strength is only dominated by my ability to flow from activity to activity.
– I will set some world records using the foundation of training I’m building today.
5. Write down your daily action steps that will help you reach your mini-goals and goals. If you need a day-to-day game plan for changing your habits and working towards your goals all the time, then check out this blogpost “Have the Perfect Day, The Best Day of Your Life”
Some of my daily action steps:
– wake up at 6:00am to get a jump start on my day and begin it with my daily personal practice – walking dog and full body joint mobility.
– practice FlowFit 3 times weekly at various exertion levels.
– practice clubbell training minimum of 2-3 times weekly, progressing upon each former session in preparation for the Trial by Fire.
– always finish my strength training sessions with prasara yoga practice as compensation for my rigorous training.
There it is, a 5-Step process for pursuing your goals starting today. The official start date of The 100 Day Challenge is this Friday, and I will be 100% on board with my action plans by then. I welcome your participation, and would love to hear your feedback about the process and your results here on my blog. Of course, you don’t have to start at the same time we do, the important thing is that you commit to positive change and take action on it RIGHT NOW, while it’s at the forefront of your mind.
To your health and success,
.jpg "John Sifferman")
Fitness Professional
P.S. If you want a guaranteed program for achieving your specific goals in exactly 100 days, then I highly recommend Dax Moy’s The Magic 100 Program. If you use this program and fail, you’re hopeless! There’s no way you could NOT succeed:
