Monday: ACTION REQUESTED

-by Jaime Willis

Good Morning! It is a gorgeous day here in Washington D.C. today and I had a great weekend! As I was thinking about what to post today, I recalled all of the times I have said in the past that "I am going to start [that] on Monday."

Whatever the [that] is, Monday is the day we typically pick to start a new project, get rid of a bad habit, or try to build a new habit, isn't it? You may have spent the weekend over-indulging knowing that Monday was a new week.

Guess what, kids? It's Monday. It's time for ACTION!

Think of that goal that has been eluding you. Think of one thing you can do RIGHT NOW to push yourself even one step further to that goal. Now, go and DO IT. Right now. Seriously!

What smalls steps can you take right now that may be part of a big change?

• Throw away the pack of cigarettes in your pocket or purse. Right now.
• Get rid of the candy bar in your desk drawer. Right now.
• Sign up for a language class you've been meaning to take. Right now.
• Email the friend you wish you hadn't lost touch with. Right now.
• Put on your gym shoes and walk around the block. Right now.
• Register for a triathlon as you've always wished you were fit enough to complete. Right now.

Whatever your goal, there is something you can do RIGHT NOW.

It's Monday. Get it Done.

TGIF: Jackie Weisman

TGIF:

This Goal Is Finished

Good morning achievers! Hope you've had a wonderful week!

If this is your first time on our website, welcome. Velocity is about helping you find and achieve your passion through personal goal setting. You can find out more about us by clicking on any of these links.

You can sign up for our weekly inspirational newsletter by filling in your email address in the toolbar to the right.

If you are inspired by reading our achiever interview below and want to get on the achievement bandwagon, sign up for our next Goal Setting Workshop on June 4, 2011 in Washington, DC.

Today’s TGIF achiever is Jackie Weisman. Jackie is one of the most kind-hearted people we know, as evidenced below by her ongoing goal of saving the world! She’s also quite busy, but seems to fit it all into her schedule. Read more about how Jackie is making in impact in the local community and loving every minute of it.

The Achiever

If only I could sum myself up in a few short sentences! Being as ADHD as I am, I prefer phrases: 20-something, social media guru for Color Coded Professional Organizing, entrepreneur wrangler for the Entrepreneurs’ Organization, volunteer for Pathways of Northern Virginia, chronic hobby-er, Navy sister, professional organizer, wedding planner, weight watcher except when I’m enjoying great food.

The Goal

This is a tough question since I tend to think of goals in a traditional sense – this is what I am going to do in this time frame. But most of my goals are a work in progress, or on-going goals that not able to be checked off a list. One of those goals is to give back to the community using my time and talent, or as I like to put it, attempting to save the world. What does that include? Reaching out locally to make a difference by volunteering, donating and educating myself.

Why This Goal?

I can’t say there was a time when this goal popped in my head and I set out to accomplish it. I grew up in an area of Maryland that has many disadvantaged families, so I was aware of poverty early on. My parents were amazing role models who encouraged my brother and I to donate toys, adopt a family around the holidays, help make meals during Thanksgiving and be aware of how blessed we are to have many things others do not.

The First Step

It’s so easy for me to say ‘I don’t have time’ or ‘I can’t make that big an impact’, but when I realized all the opportunities and small ways I could make a difference, there was no room for excuses. The first step was to find opportunities that fit in with my lifestyle. I clearly could not take a year off to live in Haiti, but I could donate money to Red Cross. I couldn’t go back to school to be a social worker, but I could volunteer once a month at a shelter. The most difficult part was downsizing my goal of changing the world, and breaking it into a smaller, more realistic goal of starting locally.

Challenges

As a newlywed, dog owner and someone who juggles multiple jobs, finding free time is a challenge. First and foremost – if everyone used that excuse, nothing would get done to help a vast number of people. Also, there are SO many opportunities and causes, it would be impossible not to find something that fits in with my lifestyle. I spent time looking at causes that are important to me, but I knew that volunteering at an animal shelter wouldn’t make me happy (However, it would make me a multiple dog owner – not good!), so that cause was taken off my list of possible places to volunteer. Just because you are passionate about a cause doesn’t mean you have to put yourself in an uncomfortable situation. There are plenty of opportunities behind the scenes. Also, some of the organizations looking for volunteers require a lot of training and time commitments, which I didn’t have time for. It took awhile for me to find my regular volunteer position, one that worked for my schedule and my interests.

Staying Motivated

I won’t lie; it’s hard to make time to volunteer. But I knew from experience, once I got there and saw the difference I was making, and the difference it makes in my life, the inconvenience of it was forgotten. Knowing that I am giving back to my community was extremely rewarding.

Who Helped?

Aside from my families influence, I utilized sites like Idealist to find opportunities to use my skills. I signed up for local organization’s mailing lists so I can be aware of volunteer and in kind needs. Though I volunteer on a regular basis for Pathways of Northern Virginia, I do other one time things like sending magazines to the troops, donating to Goodwill and giving money to organizations that help my causes.

TGIF – Celebrate!

As you can see, my goal will never be finished but the goal of volunteering on a regular basis has been accomplished. I celebrate that by looking forward to my regular ‘gig’ at Pathways, and being happy that every now and again, I can contribute in small ways with other opportunities. I’ve figured out that no one is going to save the world alone; it’s an on-going and joint venture.

Advice

Start small! Reflect on what causes are important to you and find ways to support them locally. If you can take a year sabbatical and go save the rainforest, that’s awesome. But if you can’t - you can always drop off some old clothes to Goodwill or canned food to your local food pantry; you can always find one night a month to make a small difference in one person’s life.

What’s Next?

While I still teach crafts to a group of lovely ladies at Pathways, I am always looking for different ways to give back. My brother is deploying again this fall to Afghanistan, so everyone around me will have the chance to help put together care packages for the troops. I am also working towards becoming a full time professional organizer.

Anchoring & Achievement

-by Jaime Willis

So, this is a story all about how my life got flipped-turned upside down...

(I'll wait while you finish rapping the theme song to Fresh Prince of Bel Air - you're welcome!)

Before I tell you my story, a short psychology lesson. Anchoring is a cognitive bias whereby a specific trigger event or object causes you to have a certain reaction. The most well-known example of anchoring is Pavlov's dog. You ring a bell, then feed the dog. After repeating the 'trigger' - ringing the bell - the dog reacts - begins to salivate - regardless if food is there or not.

Anchoring is also used as a behavioral therapy technique to help induce change or evoke a certain emotional response. Say, for example, you are sad but want to feel happier. Have you ever played a song that reminded you of a happy memory? Or looked at a photo that made you smile? That was anchoring.

Anchoring is really useful tool for achievement. When you are slogging through the day to day, let's face it, WORK, of achieving a goal, you may feel like you are never going to get there. But, if you can remind yourself of a time when you DID achieve a big goal, you can use that memory as an 'anchor' for your current goal.

As you know, I am working on a few pretty big fitness goals this year, the most public of which is my goal to run FIFTY 10k races in 2011. Wednesday, I ran my 13th 10k. Even though each 10k is an accomplishment in itself, it can sometimes be daunting to think that I have done all this work and I'm not even half-way to my goal. In fact, I'm barely 1/4th of the way there. This is the *prime* time for anchoring.

Last night, I needed to anchor myself, so I went back through some old photos to remind myself of how far I've come in the past six years. In 2005, I was enormous! I honestly cannot tell you how much I weighed because my scale at home didn't go past 330, but the arrow on the scale did when I stepped on. I had reached the end of the size line in even plus size clothing stores. My next clothing stop was literally going to be the aptly named Moo-Moo. I couldn't walk without wheezing, my legs and feet were constantly swollen, and I was miserable.

Left Image: 2005 Right Image: 2011

With my 30th birthday looming a year away, I made the decision to stop WISHING I would lose weight and to start MAKING IT HAPPEN. I chose to use gastric bypass surgery and behavioral group therapy as my primary tools to achieve my weight loss. Within 18 months of my surgery, I had lost 160+ pounds.

Left: Caribbean Cruise, 2004; Right: Santorini Greece, 2010

To be honest, I have struggled and continue to struggle to keep my weight off. By 2009, I had gained back about 60 pounds. Last year, after setting a goal of getting back to my 'fighting' weight, I re-lost around 40 pounds and I am not finished yet.

But when I start to get discouraged, or wonder if I will ever be able to put a check mark next to the "Reach my Goal Weight" goal, I anchor. I remind myself of how far I've come and how close I am to the finish line.

Six years ago, I couldn't properly tie my shoes because I had trouble reaching my shoelaces. I used the elevators for everything. I would avoid doing something that required me to run across the room to fetch something as 'too much work.' I would never have considered walking, let alone running 6.2 miles, and I promise you the only exercise I would consider doing 50 times in a row involved lifting a fork into my mouth.

Left: Me and My Brother, 2003; Right: Me and My Brother, 2008

Today, I am fit, healthy, and active. I can run into just about any clothing store and pick out something to wear. I can run. I do run. More than once a week even! Being morbidly obese was one of the hardest things I've ever experienced. If I have come this far, I know I can make it.

Anchor your way to success! See ya at the finish line!

Inspirational Movies - Sports Movies Revisited

-by Jaime Willis

Good afternoon achievers! I read Matt's post this morning about inspirational sports movies and was inspired! Inspired to disagree with his Top Five, that is. So, without further ado, I present the real Top Five Inspirational Sports Movies.

#1: Coach Carter (2005)

When Ken Carter takes the high school basketball coaching job at his Richmond, CA alma mater, he means business. Coach Carter strives to improve his players ability and their lives with strict rules about dress code, conduct, and academic performance. When the team starts doing well on the court, they get sloppy off the court. Carter benches the team and you'll have to watch to find out what happens next.

#2 The Blind Side (2009)

Based on a true story and adapted from the bestselling book by Michael Lewis, The Blind Side tells the story of a young homeless teenager in Memphis Tennessee who is taken in by an affluent family from the other side of town. Michael Oher may not be up to grade level academically, but he is a beast on the football field. In a family where football is king, the Tuohys do everything they can to support Michael both on and off the field.

#3 A League of Their Own ( 1992)

This movie tells the tale of the women's professional baseball league through the eyes of two sisters who made the cut. Not only does this movie offer a fine acting job by Madonna, but it is also the source of the often co-opted line, "There's no crying in baseball!"

#4 Murderball (2005)

A documentary about the real life heroes of a full-contact rugby team on their quest for the Olympics. The catch? The entire team is made up of paraplegics who play the sport in specially designed wheelchairs. You will rethink life in a wheelchair after watching these guys play their hearts out.

#5 Over the Top (1987)

I know you were thinking I'd have to bring up Rocky at some point, but I have to say that Stallone's finest work was in this non-Rocky flick about a struggling truck-driver named Lincoln Hawk trying to re-establish a connection with his son by competing in a national arm-wrestling competition. This is also the movie that gives us the signature "I mean business" move -- putting your hat on backwards!

BONUS:

Cool Runnings (1993)

How can you not be inspired by the trials of the first Jamaican bobsled team to compete in the Winter Olympics? The fact that John Candy acts as the coach is just icing on the cake.

Top 5 Inspirational Movies - Weekly Wednesday Inspiration #4

-by Matt Leedham

Welcome to the first installation of the Top 5 Most Inspirational Movies. There are many more than 5 inspirational movies, so we’ve divided them into three categories:

1. Sports
2. Military
3. Life

Below, you’ll find the Top 5 Most Inspirational Sports Movies. Did your favorite movie make the list?

Top 5 Most Inspirational Sports Movies:

#1: Rudy – released in 1993, this film is based on actual events following the unlikely Notre Dame student turned football player that finally gets his chance to play after overcoming great physical and emotional challenges.

#2: Remember the Titans – Based on actual events in 1971 about a football team made up of students from two previously segregated high schools that were forced to integrate.

#3: Hoosiers – Another true story of a small-town high school basketball team from Indiana that proves everyone wrong as they make a run for the national championship in 1954.

#4: Miracle – If you were alive and American in 1980, you remember the unbelievable performance of the U.S. national hockey team during the cold-war Olympics as they faced the unbeatable Russians.

#5: We Are Marshall – In a tragic true story of 1970, almost the entire Marshall University football team, including coaches and some fans, die in a plane crash. This movie documents the 1971 season of a patchwork team, consisting of freshmen and walk-ons, trying to win just one game.

Bonus: Invictus - The South African nation is struggling with the lasting effects of apartheid. In Nelson Mandela's first term as President after being released from prison, he partners with the captain of the National Rugby Team to galvanize the nation by making a push for the 1995 Rugby World Cup.

We will release a new list each week for three weeks. Next week? The Top 5 Most Inspirational Military Movies!

Have recommendations? Leave a comment!

Small Steps for Big Changes - 10 Common Mistakes

-by Matt Leedham

Nearing the end of February, it is quite common to see the waning efforts of once excited and motivated people that had set big goals in January. What I have come to learn, both through personal experience and further research and study, is that we are not mentally strong enough to rely solely on willpower to make lasting behavioral change.

My suspicions were confirmed this morning as I stumbled across Stanford’s Persuasive Technology Lab. Through the science of Captology (Computers as Persuasive Technology), these guys study the influence that technology has on our lives. It’s quite fascinating stuff if you want to dig around to understand things like the Psychology of Facebook.

But what I found really interesting is this concise slideshow that shows us the 10 most common mistakes people make when trying to address behavioral change in the form of goal setting.

Quick Summary
Will power is hard to sustain. Rather, set yourself up with simple processes to rack up small wins. Recognize that the people, and things, and places you surround yourself with will affect your behavior. Focus on action, not avoidance, and make the changed behavior as easy as possible to do. Unfortunately, information isn’t enough to elicit action – we need triggers to set us in motion. Create SMART goals and actions. Being vague will result in your inaction.

And my personal favorite…

Don't assume that behavior change is difficult. If you can identify the right process, and put yourself in the right environment, you can make lasting, positive change in your life.

Presidential Inspiration

-by Jaime Willis

Good morning and happy President's Day! For me and my colleagues, this is an (unpaid) holiday, but I'll take my three-day weekends any way I can get them! I had a different post in mind for today, but when I woke up this morning, I had a funny thought - I wonder if living Presidents celebrate themselves today? Do you think Hillary has a special dinner and President's Day cake for Bill? Do you think the Bushes are having a barbecue out on Crawford Ranch for their two Presidents? Does the White House serve Obama's favorite dishes today in his honor? Maybe they do, maybe they don't, but it made me chuckle this morning to think of this small subset of people having to go out and buy President's Day cards for their fathers, grandfathers, uncles, and spouses that have held the highest office in America.

On a more inspirational note, I have compiled one quote for each U.S. President in honor of President's Day. I know we don't usually look to politicians to inspire us, but the leadership of the U.S. has had some profound things to say.

"99% of the failures come from people who have a habit of making excuses."

- George Washington

"Children should be educated and instructed in the principles of freedom."

-John Adams

"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."

-Thomas Jefferson

"The purpose of separation of church and state is to keep forever from these shores the ceaseless strife that has soaked the soil of Europe with blood for centuries."

-James Madison

"A little flattery will support a man through great fatigue."

-James Monroe

"If your actions inspire others to dream more, learn more, do more, and become more, you are a leader."

-John Quincy Adams

"One man with courage makes a majority."

-Andrew Jackson

"It is easier to do a job right than to explain why you didn't."
-Martin Van Buren

"I contend that the strongest of all governments is that which is most free."

-William Henry Harrison

"Wealth can only be accumulated by the earnings of industry and the savings of frugality."

-John Tyler

"One great object of the Constitution was to restrain majorities from oppressing minorities or encroaching upon their just rights."

-James K. Polk

"It would be judicious to act with magnanimity towards a prostrate foe."

-Zachary Taylor

"It is not strange...to mistake change for progress."

-Millard Fillmore

"Frequently the more trifling the subject, the more animated and protracted the discussion."

-Franklin Pierce

"What is right and what is practicable are two different things."

-James Buchanan

"I am a success today because I had a friend who believed in me and I didn't have the heart to let him down."

-Abraham Lincoln

"We want to get it done as quickly and inexpensively with as much creativity and flexibility as we can have."

-Andrew Johnson

"Every human being, of whatever origin, of whatever station, deserves respect. We must each respect others even as we respect ourselves."

-Ulysses S. Grant

"An amazing invention - but who would ever want to use one?"

-Rutherford B. Hayes, speaking of Alexander Graham Bell's telephone

"If the power to do hard work is not a skill, it's the best possible substitute for it."
-James A. Garfield

"We are a people apt in mechanical pursuits and fertile in invention. ... The scale of living of our artisan classes is such as tends to secure their personal comfort and the development of those higher moral and intellectual qualities that go to the making of good citizens."

-Chester A. Arthur

"A truly American sentiment recognizes the dignity of labor and the fact that honor lies in honest toil."

-Grover Cleveland

"I don't think people ought to take the elevator if they (can) walk, because they don't get to see the stairway."

-Benjamin Harrison

"In the time of darkest defeat, victory may be nearest."

-William McKinley

"The only man who makes no mistakes is the man who never does anything."

-Theodore Roosevelt

"We are all imperfect. We cannot expect perfect government."

-William Howard Taft

"If you want to make enemies, try to change something."

-Woodrow Wilson

"Every student has the ability to be a successful learner."

-Warren G. Harding

"Don't expect to build up the weak by pulling down the strong."

-Calvin Coolidge

"New discoveries in science will continue to create a thousand new frontiers for those who still would adventure."

-Herbert Hoover

"The only limit to our realization of tomorrow will be our doubts of today."

-Franklin D. Roosevelt

"If I want to be great I have to win the victory over myself...self-discipline."

-Harry S. Truman

"You don't lead by hitting people over the head -- that's assault, not leadership."

-Dwight D. Eisenhower

"All of us do not have equal talent, but all of us should have an equal opportunity to develop our talents."

-John F. Kennedy

"Yesterday is not ours to recover, but tomorrow is ours to win or lose."

-Lyndon B. Johnson

"A man is not finished when he is defeated. He is finished when he quits."

-Richard Nixon

"It can go on and on, or someone must write "The End" to it. I have concluded that only I can do that. And if I can, I must."

-Gerald R. Ford

"There are no constraints on the human mind, no walls around the human spirit, no barriers to our progress except those we ourselves erect."

-Ronald Reagan

"From now on, any definition of a successful life must include serving others."

-George H.W. Bush

"Success is not the measure of a man but a triumph over those who choose to hold him back."

-Bill Clinton

"Use power to help people. For we are given power not to advance our own purposes nor to make a great show in the world, nor a name. There is but one just use of power and it is to serve people."

-George W. Bush

"If you are walking down the right path and you're willing to keep walking, eventually you'll make progress."

-Barack Obama

TGIF: Josh Murphy

TGIF:

This Goal Is Finished

Good morning achievers! Hope you've had a wonderful week!

If this is your first time on our website, welcome. Velocity is about helping you find and achieve your passion through personal goal setting. You can find out more about us by clicking on any of these links.

You can sign up for our weekly newsletter by filling in your email address in the toolbar to the right.

If you are inspired by reading our achiever interview below and want to get on the achievement bandwagon, sign up for our latest Goal Setting Workshop TOMORROW February 19, 2011 in Washington, DC.

Today's This Goal Is Finished achiever is Josh Murphy. Josh is a proud member of Generation Y. He's already written two books and is working on his third big writing project now. Read more about how Josh is elevating discourse and changing the world for the better in his interview below.

The Achiever

Photo by Alexander Morozov

The youngest of eight children, Josh Murphy began his writing career at a very young age, publishing his first book "Writings from a Teenage Mind" in high school. While in college, Josh spent a year writing a column for his local newspaper and was actively involved with numerous campus leadership organizations and volunteer projects before graduating with a degree in government and world affairs from the University of Tampa in 2008. His experiences in college lead him to join City Year, where he tutored, mentored, and taught students. Murphy has always been inspired by the power of young people to enact sustainable social change. Josh recently finished his second book, Generation We Solve: A New Era of Social Change, which should be available in March 2011. When he's not working or writing books, Josh is writing on his blog, www.youthspeak.blogspot.com.

The Goal

My goal was to publish another book that was based on a vision of the world and humanity that was truly inspired and improved by ordinary people with extraordinary talents and a view of a brighter world.

Why This Goal?

I think expressing my views on the world and what it means to change adverse situations around us all is a powerful tool to creating a more sustainable earth for future generations. I believe that we each have a unique talent or gift that is to be used for the good of mankind. We should be willing to share our gifts with the world around us and be willing to leap with faith even if the light has not yet brightened the path. The creative qualities that we are blessed with as humans are truly a unique and awe inspiring toolbox to solve the world’s social and structural ills.

The First Step

My first step was to simply believe in myself. Once I convince myself that I need to share my thoughts with the world my blog became an extension of my brain. My blog allows me to write my thoughts over time and then gather them up into a book that inspires, educates, and hopefully moves society just a little bit closer to equality and full opportunity.

Sometimes we beat ourselves down too much, we convince ourselves that we are not enough, that our ideas are not good enough, that success is not our destiny, however I beg to differ. Once you believe in yourself anything is possible.

Challenges

There were many times when I didn’t feel I was qualified to write my thoughts, when I felt like time was not on my side or that I’m never going to get a publisher. Of course those thoughts are never the ones you should follow.

There’s a point in life where the only true obstacle is your own negative thinking. Once you can overcome that you can do anything. You should not be your own worst critic, save that job for someone else. That doesn’t mean you shouldn’t critique your work and seek the best possible solution or product, but you shouldn’t be the negative Nancy in your own mind on a continuous basis.

When I discovered that one of my favorite authors Seth Godin, a bestselling author at that, was going to back away from traditional publishing because of its many faults, I was truly empowered to move forward with self-publishing. I have had more control, more creative leeway, and frankly, more fun publishing my own book.

It has definitely been hard work, but when it is complete I will know that I put my sweat and energy into the whole publishing process and that is truly a special gift. We have all failed at some point in life. The most important thing is to not allow failure to end up as the crutch of your demise, but as a learning tool to improve and achieve at an even higher level.

Staying Motivated

Motivation for me is listening to music, watching movies, or going to a Barnes and Noble and reading books and business magazines. Motivation for each person is different and it just depends on what inspires you to achieve at your highest level.

Who Helped?

My boss, who is a former Clinton cabinet secretary and US Congressman, has made some really positive statements about my writing. I love it when someone who has done great works gives me a compliment that really inspires me and gives me some validation that my work is worth the effort.

LuLu.Com has also been fun using for self-publishing my book. It has been a pretty clean process up to this point.

I also just love bouncing my ideas and thoughts off with friends and family.

TGIF - Celebrate!

When I finished writing my second book I was ecstatic. I think I kept reading it for weeks making edits. If I recall, I definitely went out for some drinks as well. ☺

Advice

Don’t stop believing. Keep dreaming. Keep writing. Keep thinking about how you can make the world just a little bit better for the rest of us. Your ideas and thoughts could become an inspiration for someone you never expected. When you are able to be a positive source of energy for someone else with whatever you do, that within itself is an emotional and empowering journey. Life is meant to be lived ON purpose and WITH purpose. Discover your purpose and live it!

What's Next?

I’m currently working on a third writing project. This time it is a screenplay. In high school I was in two plays and I always loved acting and movies. I’ve never written a screenplay, so it is also an opportunity for me to learn something new and to be inspired. I think there is this energy in each of us that is released, either due to tragedy or success, that challenges us to step out of our comfort zone to see the world in a whole new light.

Be Selfish

-by Matt Leedham

(written on Monday, February 7, 2011)

I am sitting on a bench at the scenic overlook of the Great Falls of the Potomac River in Maryland. I have my laptop out and am typing away, getting quizzical stares by the occasional hiker. I wasn’t planning on using any technology today, but the mood struck me to write. And so when it does, I must write. This post has no intent, other than to share a personal experience. It’s not particular deep in meaning, nor is it choc-full of practical tips for aspiring achievers. And I’m okay with that.

I scheduled the day off of work today on purpose. My goal was not to sit around the house and watch movies, but rather to be inspired. I should rephrase that. My hope was to be inspired. My goal was to go enjoy the day, preferably outdoors.

I learned of this “Inspiration Day” concept from my Challenge Buddy (it’s like a step up from an accountability partner). The idea is to just go out into the world (or into the wild) and explore. For some people, that may mean going to the shopping mall. For me, today, it meant driving along Clara Barton Parkway in DC up the Potomac River until I crossed the Maryland state line.

I stopped at Great Falls and hiked the trail for about half a mile. I found a little clearing off the main trail that seemed to lead down to the riverbed. I followed the trail a ways and came to a large, rocky inlet. There was a clearing of the rocks, and out of it formed what resembled a small beach. Not Caribbean by any means, but sand, water, and a beautiful scene.

I sat there for some time, soaking it all in. I reflected. I wrote some things down. I breathed. I ate some grapes, drank some water, and threw some stones into the river. Near some branches and rocks along the riverbank, foamy water had gathered and it looked like the top of a lemon meringue pie. I just watched it for awhile since I had never seen that kind of thing before. I got cold, put on my extra sweatshirt, and began to walk back up to the main trail. I was probably down there for an hour or an hour and a half. I’m not sure. I didn’t look at my watch.

I began walking back the way I had come in. This time, noticeably slower. I felt at ease. Along the canal to my right were 6 mallard ducks. When I noticed them, I stopped to watch. When I did, they began to swim toward the middle of the canal, away from me. One of the females didn’t see me and kept digging in the mud with her beak. Then a male duck came back for her and scurried her along back to the group. It was then that I realized that they were travelling in pairs, as couples. Three “married” couples were just going about their business on a lazy afternoon. I chuckled.

After some more walking, and more observing, I find myself here. Just sitting on this bench, listening to the powerful sound of white water rapids.

Did I achieve my goal for the day? Absolutely. Did I realize my hope for the day? I’m not sure. But what I can say is that I’ve written more in 40 minutes than I normally do in 2 hours. Not earth-shattering results, I’ll admit, but there’s something to be said for unplugging from the madness…from going off the grid for a day or an afternoon. It may take longer for some than others, but a clarity and focus sets in that is hard to get when your eyes are twitching from trying to keep up with your laptop, desktop, smart phone, GPS, satellite radio, and TV.

Take some time with yourself. Sharpen the saw, as Stephen Covey would put it. If you don't put you first, who will?

Weekly Wednesday Inspiration #3

-by Jaime Willis

Welcome to Wednesday! We're halfway through the week -- woohoo! I hope your week is going well. If it isn't, do me a favor and "etch-a-sketch" the pain or sorrow or anger from earlier in the week and start today out with a fresh, new attitude. Hold onto a great memory, keep a smile on your face and watch how your day will follow your lead!

Quote of the Week:

"There are two goddesses in your heart," [Coach Joe Vigil] told them. "The Goddess of Wisdom and the Goddess of Wealth. Everyone thinks they need to get wealth first, and wisdom will come. So they concern themselves with chasing money. But they have it backwards. You have to give your heart to the Goddess of Wisdom, give her all your love and attention, and the Goddess of Wealth will become jealous, and follow you."

-Excerpted from Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall. I'm reading this book right now and it is truly inspiring!

Picture of the Week:

As seen on Reddit, submitted by sawbutter.

Video of the Week:

This ten-minute video about how we are motivated is compelling viewing, and not just because someone is animating Daniel Pink's speech as he gives it.

Have an AMAZING Wednesday!

The Secrets of Success

It all seems so simple.

Faith + Desire = Realization

As I read more, and watch and listen more, and teach more, and write more, and coach more, and see success more for myself and others, there is a common thread to it all. Faith and desire.

Those that achieve more do two things more than the average person. First, they believe with conviction that they can and will do something. Second, they want to do that thing more than others. That’s it. They want it really bad and truly believe in themselves.

Watch this video. If you’re short on time, watch the first two minutes, and pay particular attention to what this guy says from 1:24 to 1:44. In fact, listen to it over and over again. He speaks the truth and has the credentials to back it up.

David Goggins exudes an unyielding confidence in himself, wouldn’t you say? Just listening to his perspective on life and achieving great things, chances are you’d bet on him to win any time. I don’t even care what the competition is – if this guy is competing, I’m betting on him. He’s got faith. He sees victory and achievement in his mind so clearly, that it becomes his reality.

Think this is a new message? You’d be wrong. My boy, Napoleon Hill was saying it 70+ years ago. Watch this video and you’ll learn a thing or two. I’ll admit, Mr. Hill isn’t as cool as David Goggins above, and the video isn’t as edgy as Lexus’ documentary on endurance running, but the message is sound.

Did you get that? If you can so clearly define your image of success, whatever that may be, and know clearly what you are willing to sacrifice in pursuit of it, you will achieve it. Mr. Hill expands upon these concepts in his groundbreaking book, “Think and Grow Rich.”

So, how bad do you want it? Seriously, how bad do you want that image of success? Don’t lie. This guy will catch you and call you out. No joke. When you watch this next video, know that the audience is young college students, so some of his message is directed at that demographic. But if you don’t feel like jumping out of your seat to conquer the world, I need to take your pulse.

Lessons learned from Eric Thomas, the Hip Hop Preacher: 1) Success is not about where you come from, where you’ve been, or what’s happened to you in the past. It’s about right now. It’s about heart. 2) You have to be able to, at any time, be willing to sacrifice what you are for you for what you will become. 3) Pain is temporary. Some day it will subside and be replaced by something else. If you quit, the pain will last forever.

Are you ready? Are you fired up? Have you clearly identified that image of success for yourself? What are you willing to sacrifice for it?

Happy Valentine's Day!

-By Jaime Willis

Being happy doesn't mean everything is perfect.

It means that you've decided to look beyond the imperfections.

Happy Valentines Day!

Valentine's Day is a celebration of our love for each other -- elementary school kids across the country are swapping Batman and Hello Kitty cards, eating candy hearts and frosted cupcakes. Cards, flowers, chocolates, and candlelit dinners are pretty popular treats for adults celebrating.

There's quite a bit of anti-Valentine's day push back as well. Couples lament the forced buying of gifts for this "Hallmark holiday." Singles lament that they have no one to share the dozen cupcakes they bought. It is remarkable that we can take a day devoted to love and joy and find something to snark about. Having been single for more than a few Valentine's Days of my own, I've not been immune to the snark.

But, having a Happy Valentine's Day is not determined by your relationship status -- it is determined by your attitude. You can choose to be happy!

"You are responsible for your life.

You can't keep blaming somebody else for your dysfunction." -Oprah

I love that quote because everyone has their own cross to bear in life -- it could be a horrible childhood, a violent ex, or a debilitating disease. Regardless of your circumstances, though, you ALONE are responsible for determining your attitude. You can choose to let those things in your past and present cripple you mentally and physically, or you can choose to dust yourself off and do the very best you can with what you've been given. At Velocity, we focus an entire section of our workshop (pssst -- the next one is this Saturday!) on attitude because we know how critical having a great attitude is to success.

Today should be a reminder to celebrate the people who make your life wonderful. For some, it's a significant other. For others, it's that friend who knows all your secrets and loves you anyway. There is your family, great coworkers, and even the barista who gets your morning order just right every time. We all have someone we can celebrate -- so rather than being snarky, let's all choose to spread joy and happiness today (and, if I had my way, every day)!

Have a wonderful Valentine's Day today!

TGIF: Peter Shankman

TGIF:

This Goal Is Finished

Good morning achievers! Hope you've had a wonderful week!

If this is your first time on our website, welcome. Velocity is about helping you find and achieve your passion through personal goal setting. You can find out more about us by clicking on any of these links.

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If you are inspired by reading our achiever interview below and want to get on the achievement bandwagon, sign up for our latest Goal Setting Workshop on February 19, 2011 in Washington, DC.

Today's This Goal Is Finished achiever is Peter Shankman. Peter Shankman is one of my favorite 'big deals' on the internet -- last year, he trained and completed an Ironman! He is also a social media expert -- he runs the Help a Reporter Out (HARO) network. If you've ever wanted to get leads on a story or get noticed for your own story, HARO is the way to go!

The Achiever

PR Week Magazine has described Peter as “redefining the art of networking”, and Investor’s Business Daily has called him “crazy, but effective”. Peter Shankman is a spectacular example of what happens when you merge the power of Attention Deficit Hyperactivity Disorder (ADHD) with pure creativity and a dose of adventure, and make it work to your advantage.

An entrepreneur, author, speaker, and worldwide connector, Peter is recognized globally for radical new ways of thinking about Social Media, PR, marketing, advertising, creativity, and customer service.

Peter is perhaps best known for founding Help A Reporter Out, (HARO) which in under a year has become the de-facto standard for thousands of journalists looking for sources on a deadline. In addition to HARO, Peter is the founder and CEO of The Geek Factory, Inc, a boutique Marketing and PR Strategy firm. Peter is the author of Can We Do That?! Outrageous PR Stunts That Work--And Why Your Company Needs Them and Customer Service: New Rules for a Social Media World (Que Biz-Tech).

The Goal

My goal is to never know the difference between work and fun.

Why This Goal?

It’s important to know that work can be fun. The two can be the same - There’s no reason not to enjoy life to the fullest, and work should be a part of that.

The First Step

I’ve found that I work well in specific ways, and am able to enjoy those ways. For instance, I’m better working on my own as an entrepreneur than I am having a boss.

Challenges

Every failure contains a seed for success. You simply have to learn from what you’re doing, whether it’s the right way or the wrong way. I’ve tried to learn something from every failure - If you can, it’s not a failure.

Staying Motivated

There are always new ways to stay motivated. For me, it’s skydiving, running, and public speaking. Those things excite me and keep me going.

Who Helped?

Everyone needs a good mentor. I’m fortunate to have several.

TGIF - Celebrate!

My goals are constantly evolving. If at the end of the day, I can say I’ve had a good day and a lot of fun, and I’ve helped someone, that’s an accomplishment for me.

Advice

Do not quit. And do not listen to the haters.

What's Next?

I’m currently on a quest to get to 10 percent body fat, and am documenting it publicly at http://ayeartotenpercent.com