'A' Days. How many can I sneak into a week?

I wanted to write about my routine. I want to try writing about it as if I were observing it outside my body. I think I have about 3 versions of my work routine. I'd grade them A, B and C.

My goal is to have as many A days as possible each week.

A

• Up at 4:50. pack lunch and snacks
• Bring work clothes, dress in gym clothes
• grab shitty dunks. listen to something of value or motivating material
• 545 arrival at Lifted Boston (current gym)
• workout 6-645.
• catch breath
• Drive to parking area. walk to office
• shower at office
• in the seat, fan on by 730. 2nd Iced Coffee in hand.
• Some type of breakfast. bar, shake, or some eggs
• mental and tactical prep for prospecting dials.
• 20-30 dials. goal is to generate 1 solid lead.
• do follow up
• check email
• plan for scheduled calls
• sometime another snack around 930 or 10
• 1 scheduled call
• lunch
• read blogs, check facebook and other social
• 1 scheduled call
• meet bro at starbucks
• plan for next day
• try to leave office just before 5
• enjoy a nice dinner at home w wife
• 1-3 glasses of red. 
• get in the rack at 830 or 9. read for 30-60 minutes.
• hopefully sleep like a dead body ready to go at 450 again. 

Right now I think I have 2 A's 2 B's and a C most weeks.

Closing a chapter

I just spent a few minutes here browsing some of my old writing. What a crazy journey its been. If you told me that I'd be back in the seat cold calling and selling software again, I would have tried to start a fist fight with you. But here I am...

I always wanted to open a gym. I think I was born to coach. So I opened a gym. Over 5-6 years, I ran a gym that barely broke even (lost money). I think we put out a decent product, but I think I made some serious mistakes. Mistakes that I could have prevented by studying harder at Babson or by seeking a mentor who had done what I was looking to do. On that note, I don't even think I knew what I was setting out to do. Back then I didn't want to own multiple gyms. I guess I didn't want to make money. Well I succeeded at not making any money.

Mistakes:

1. Terrible location, great space
2. Bad neighbors, poor expectations set
3. Opening on day 1, zero dollars in the bank. (WTF)
4. Terrible understanding for the numbers. Break even, lack of operating budget, target revenues.
5. Spent zero time SELLING. This could have overcome bad location.
6. Trying to be everything to everyone.
7. Using groupon and living social as easy ways out.
8. Putting myself in position to fail.
9. No clear mission or plan.
10. No end game in mind.

Could go on and on!

Starting Over

I was motivated to start writing again by two blogs that I read everyday.
1. avc.com
2. http://themusingsofthebigredcar.com/

Absolute gold mines for business people. Check them out.

So, Starting over....

As you can see from the archives of this blog (over 100 posts), I was at one point working on the craft of writing pretty regularly. You'll also see that a lot has happened since my last post.

I plan to check in here 3 times per week. I am writing for myself, but I think my journey could be helpful to others.

Sullivan's Spring Training 2011

Visit facebook page for pics, vids, info:
http://www.facebook.com/#!/pages/Sullivan-Training-Systems/157964640891450

This post is intended to give some details to those interested in training at Sullivan's during the Spring 2011 session. If you have trained with us before, seen the results, enjoyed yourselves, and think friends, teammates or enemies could benefit please post on facebook, shout from the mountain top, email, twitter, text, etc. Our goal is to get 40 athletes into the gym this spring training with us.

Start Date:

Early start: Monday, March 14th, 2011 (free week of training)
Official start: Monday, March 21st, 2011

End Date: May 27, 2011

11 weeks of training. 75 minute sessions. after school availability everyday from 3-8pm, plus weekend morning sessions.

What is it?

Typical session will follow a basic outline of 75 minutes addressing the following:

Foam rolling, self massage technique
Active or static stretch
Dynamic Movement, athletic prep
Core/Torso training
Power/explosive work
Strength work
Conditioning/endurance work


Who is it for?

Hockey Players fresh off from a loooong winter of competition.
In Season Baseball, Softball, Lacrosse, Soccer for 1-2 days of strength maintenance.
Athletes who plan to train with us this summer, to develop their strength and technique.
Anyone looking to get stronger, faster, healthier, leaner.

Options:

2 x per week: $549.00 total ( or 3 payments of 183.00)
3 x per week: $749.00 total ( or 3 payments of 250.00)

Gym location:

65 Mathewson Drive, Unit B
Weymouth, Ma 02189

1 mile from Weymouth High School, easy access from Routes 3, 53, and 18.

High School Hockey Playoffs

It's that time of year again, Mass High School Hockey Playoffs. Last year, on the coaching staff for North Quincy boys team, we sat out because we weren't good enough to be there. Not the case this year. They boys took care of business and we will be playing Franklin at some point this week in the D2 tourney.

If you are cruising around the rinks checking out the games keep your eye out for some of Sullivan Training's athletes. Hingham, Weymouth, Braintree, BC High, Fontbonne, North Quincy, Dexter, Xaverian, CM, WHP, Marshvegas.....this list goes on.

I will keep you updated on how it goes.

The Secret to Changing Your Body.

One of the most common questions that people ask me is, "How can I lose x amount of weight, in y amount of time?"

The answer to this question may look simple on paper but much less easy in practice. Do me a favor, starting today and for the next 7 days, build yourself a table that is 7 columns wide by 5 rows deep. The 7 columns represent the days of the week and the 5 rows should be labeled as follows: "Breakfast, Snack, Lunch, Snack, Dinner." Write down everything that you eat and drink for 7 days. Be honest. I have had clients return me sheets that include lucky charms for breakfast, and 8 captain and cokes with dinner. Once you have 7 days worth of your current nutrition habits, look for patterns. It doesn't take a nutritionist to see where you can make changes. Try changing one habit or pattern at a time. If you always have a snack before bed or after dinner, try cutting that snack out.

Allow yourself to have 3-4 slip ups per week. The key is getting back on track right away.

Some thoughts on progress/plans.

Based on your current workout regimen, do you know what you are going to do next week? Are you going to do the same exact workouts that you do this week? Are you going to change exercises? Sets and reps? Rest periods? Length of sessions? And on and on....

What I am trying to get at here is that you need to have some type of plan, however basic it may be. Repeating the same exact workouts from week to week will leave you mentally burnt out, and hating your trips to the gym.

My recommendation: Try looking at your workouts on a monthly basis. Write down all of your workout sessions in a given week. Then, plan to change up the volume (total work). For all of your lifts in week 1, do 4 sets of 8 reps. Week 2 do 5 sets of 5. Week 3 do 4 sets of 8 again. On Week 4 give yourself a break. Cut your workouts in half. Do 2 sets of 8, skip cardio and head home. I am giving you permission. Week 5 is a hard week again. See the pattern? This type of approach may be the key to workout longevity and the real reason some type of people go hard for a month and then take 4 months off. Consistency is crucial to maintaining your fitness and bodyweight levels so you aren't all over the place.

Give it a try.


Go get em,

TS