Thursday, June 30, 2011

What have you asked for lately?

-By Jaime Willis

"We find what we expect to find, and we receive what we ask for." -Elbert Hubbard



I know that we've written on this subject on our blog before, but it's a topic worth repeating. Achievers ASK questions. Lots of them, to lots of people, all the time.

Last week, Matt and I were doing some financial planning for our business, which led me to do some personal financial planning. I asked myself what I wanted to have accomplished financially by the end of 2012. Goals like this are usually pretty easy to come by -- I want to be able to pay my bills and rent with ease, I want to pay down my student loans, I want to buy a car and have money saved for a down payment on a home. Nothing too crazy, right?

When I mapped out my financial goals against my anticipated income, I determined that I would be "ready" to look at housing at the very end of 2012 or the beginning of 2013. It's a big goal, and it made sense to me that it was going to take a long time to get there.

Here's where it gets interesting. I shared my goal with a friend of mine who is a realtor. As a successful realtor, she immediately began asking me questions -- Where (city, neighborhood) did I want to buy? What kinds of property (condo, townhouse, rowhouse) was I looking to buy? What was my budget? What were my must-haves?

The first SPARK from this conversation came when I decided to share my "dreams" with her, not just what I thought I would actually be able to buy. I am very grounded in reality and know how much real estate is in DC and how much I am willing to finance, but that didn't stop me from telling her my favorite locations and types of homes.

When I did that, something amazing happened! She realized that I was operating under a lot of false assumptions about the housing market. She was able to share with me different financing options that don't require the homeowner to put 10-20% down. She enlightened me to a few different neighborhoods that offer the type of housing I am interested in.

By the end of the conversation, I realized that it may be possible for me to buy property THIS year, not 18-24 months down the road! I'm actually doing a conference call today with my realtor and mortgage broker to talk details -- how cool is that?

You may be saying, "Oh, Jaime is just really lucky. That kind of stuff is always happening to her." I'll admit that lots of great opportunities ARE coming my way, but not because I'm lucky.

Opportunities manifest themselves when you ASK for them.

If you are a bit nervous about doing this yourself, why not start with something small? The next time you go to a restaurant, ask them to make you something not on the menu. For example, did you know Chipotle will make you a quesadilla if you ASK? Even if you think you know the answer, ASK anyway. You may be surprised to find that you didn't know as much as you thought!

What can you ask for today?

Wednesday, June 29, 2011

Weekly Wednesday Inspiration #21

-by Matt Leedham

Last week we talked about how to pay it backward. Today is about paying it forward. And thanks to Dan Rogers of San Antonio , there’s now a structured way to do it. With pizza…

Do you use Reddit? Want to participate in the giving? Check out Random Acts of Pizza.

Have a great Wednesday! What better day than today to make a difference in someone’s life?


Tuesday, June 28, 2011

The Death of Superman

-by Matt Leedham

Nineteen years ago, DC Comics brought to conclusion a comic series that has given generations of Americans joy since 1938. Superman was (and is) a cultural American icon representing truth, courage, virtue, and compassion. In 1992, “The Death of Superman” was released in a multi-issue story line featuring Superman sacrificing his life to save others.

I wonder if Superman was stressed. I have to imagine he was. Understandably, he was under a great deal of pressure with trying to maintain a relationship with Lois Lane, hide his secret identity, and protect Metropolis from supervillains. He also had a full-time job to keep!

In all the years that I followed Superman through the comic books, movies, and cartoons, I don’t ever remember the Man of Steel taking a day off. For the life of me, I can’t remember if he had some sort of secret vacation home in the mountains, or a hidden ski lodge that he would retire to. Perhaps it was the Fortress of Solitude…

I found myself in a similar situation recently. No, I don’t mean that I could leap tall buildings in a single bound or that I engaged in hand to hand combat with Doomsday. I mean that I was trying to be everything to everyone and not show anyone my imperfections. I was battling my own supervillains and not taking a day off!

I have been going and going and going for so long that my body was starting to break down. Between back pains and neck pains, and catching the elusive June head cold, my body was reacting to the stress it has been under for so long.

Coincidentally (or not so coincidentally if you believe in receiving divine messages), I learned this weekend about mind-body disorders and how closely tied our health is to our emotional and psychological well-belling. Compounding the coincidence, I just received a book as a gift in the mail entitled “The Divided Mind: The Epidemic of Mindbody Disorders” by John E. Sarno, M.D.

Hmmmm…

Perhaps I should look into this, no?

We’ve all heard that stress can have adverse effects on our health. But how serious is the problem? Here are some interesting facts I discovered:

  • More than half of all deaths between the ages of one and 65 result from stressful lifestyles. – U.S. Center for Disease Control
  • Over half of the population (55%) feel they would rather “rest and relax” during their leisure time versus participate in “enjoyable activities” (34%). – Yankelovich Monitor
  • Annually, over $800 million dollars are spent on “anti-anxiety pills.” The U.S. accounts for 5% fo the world’s population and consumes 33% of the pills. – Neurogen
  • 1/3 of the U.S. population makes New Year’s resolutions to begin stress management programs. – Prudential Healthcare Survey
  • One out of every two female deaths are from heart disease or stroke (stress related diseases), compared with 1 in 25 who will eventually die of breast cancer. Cardiovascular disease (caused by stress) – which leads to heart attack and stroke – kills more than 505,000 women a year. Cancer kills about 250,000 women each year, including 44,000 who die of breast cancer. – Wall Street Journal
  • 10 million Americans see a psychiatrist for stress related issues each year. – NIMH

Yikes! That’s a grim picture of how stress can affect our health.

So what do we do about this? There is some good news too!

  • An intensive three month “mindfulness training” program resulted in a 54% reduction in psychological stress and a 46% drop in medical symptoms. The 28 hours of instruction included four methods of meditation, general yoga postures, and other stress reduction techniques. – West Virginia University
  • There is approximately a 50% reduction in visits to a HMO after a relaxation-response based intervention. – Behavioral Medicine
  • One-hundred percent of insomnia patients reported improved sleep and 91% either eliminated or reduced sleeping medication using mind-body techniques. – The American Journal of Medicine
  • By using mind-body techniques, women with severe PMS have a 57% reduction in physical and psychological symptoms. – Obstetrics and Gynecology
  • Long-term meditators experience 80 percent less heart disease and 50 percent less cancer than non-meditators, according to a large body of studies.
  • Stress management training for heart attack patients achieved a 40% reduction in recurrence compared to patients who received only standard care. – American Heart Journal

I was taught recently that disease is often the result of dis-ease. How true!

Techniques for reducing stress are strikingly similar to the research-based techniques we wrote about in our post, the Power of Positivity. Check them out and get started on reducing your risk of stress-related disease.

Monday, June 27, 2011

Visualize Your Way to Success

-By Jaime Willis

"Seeing is believing."

Happy Monday! Matt and I just got back from an amazing three days connecting with our peers in the coaching business. Not only did we have a wonderful time just being with so many energetic and positive people, we also had the opportunity to learn a lot about how to serve our clients better as coaches -- powerful stuff!

Today, I wanted to share something that one of my coaching peers, Michele Brant, shared with us that really hit home. When you are trying to achieve a goal, you need to have a clear vision of what success looks like with that goal and you have to focus on that visual DAILY.

In Michele's presentation, she handed each of us a 3 x 5 card and asked us to write one thing on the card that we needed to be reminded of each and every day. Then we should put the card somewhere we can see every day as a reminder that we are focused on that goal.

Lots of folks talk about the power of affirmations, from cartoonist Scott Adams to author Jack Canfield. The real power of these statements is that we are able to take our goal from a hope and desire to execution just through connecting our dream to our subconscious.

"When we visualize goals as complete, it creates a conflict in our subconscious mind between what we are visualizing and what we currently have. Our minds are hard-wired to resolve such conflicts by working to create a current reality that matches the one we have envisioned.
Visualization activates the creative powers of the subconscious mind, motivating it to work harder at creating solutions. You’ll also notice new levels of motivation and find yourself doing things that normally you would avoid, but that will take you closer to success.

The third way visualization boosts success is by programming the Reticular Activating System (RAS), which serves as a mental filter for the 8 million bits of information that are streaming into our brains at any one time." - Jack Canfield
The great thing about creating a visualization is that it gives your brain this amazing movie to review each day of what your success looks like. You can use your 3 x 5 card statement to TRIGGER your deep vision of your success.

So let's say that my goal is to lose weight. I might make the following affirmation on my 3 x 5 card:


Remember, your affirmation should be quite specific AND written in the present tense -- you are trying to create that conflict in your subconscious mind that helps you achieve your goal.

Having this 3 x 5 card hanging on my bathroom mirror is a great way to remind myself of my goal each day. But I can allow that reminder an even deeper root into my brain when I allow myself to fully experience that "reality" with all of my senses.

"For greatest effect, read your goals or affirmations out loud. After each one, close your eyes and create the visual image of the completed goal in your mind.

To multiply the effects, add sound, smells, and tastes. Most importantly, add the emotions and bodily sensations you would be feeling if you had already achieved your goal. Research has revealed that images or scenes that are accompanied by intense emotion will stay locked in our memory forever. The more passion, excitement and energy we muster during visualization, the more powerful the results will be.

Once you have visualized each goal as complete, it’s time to release. Let go of your goals, and spend the rest of your day being in the present moment." - Jack Canfield
When I visualize myself at my goal weight, I imagine that I am on vacation in the summer on the beach. I'm wearing a two-piece swimsuit and completely comfortable with my body. I can hear the ocean waves lapping up onto the beach, I can feel the sand beneath my toes, and I can smell the coconut tanning lotion I've put on. I feel the coolness of the bottle of water by my side. I feel rested, relaxed, and content.

What can you visualize today?


Friday, June 24, 2011

TGIF: Athlete Goal Review

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 clicking the button to the right.

If you want to know more about coaching and why you might need a coach, check out our coaching page.

This week, we are shaking things up and offering you a recap of all of the amazing achievers we've had so far that have complete athletic goals.  To read more about any of these achievers, go directly to their interview by clicking on the links below.

Have a great weekend and PLAY BIG!



The Goal
The goal was to lose weight and get physically healthy, which included running our first race.

The First Step
The first step was actually getting out of the house and onto the treadmill. We researched a variety of plans and both opted to try the couch to 5k. I’m not sure either of us completed the training program as it was laid out, but it got us out and moving for the first month.




The Goal
My goal was to continue to stay physically active by running despite my visual impairment. For me, this means going for a run 5-6 times per week, at distances of 4-6 miles.

The First Step
When my vision got significantly worse in my early 30’s, I desperately wanted to stay active. I began to do Thai Chi. This really helped me get through the hard times and relieve the stress related to being disabled.



The Goal
To run a half-marathon (13.1 miles). This was a stepping stone goal to a 21-mile race that is coming up.

The Update!
Since we interviewed her, Avery has completed the Big Sur 21 mile race! Way to go Avery!




 
The Goal
My primary goal was to complete a sprint triathlon with a distance of 400 yards swimming, 12 mile biking, and 5K running. My secondary goal was not to be last!

The First Step
The very first step for me was to actually sign up for the race. Once you make that commitment and register, it’s very hard to back out.


The Goal
My goal was to train for and run a half marathon with Team in Training (TNT) by the end of 2011. By training with TNT I had the secondary goal of successfully fundraising $1,500 for The Leukemia and Lymphoma Society (LLS).

The First Step
Research!

The Goal
My goal was to finish a marathon (26.2 miles) in under 4 hours.

The First Step
The first thing I did was register for the race and booked my plane ticket. If you pony up the cash and put an event on your calendar, it becomes VERY difficult to back out. Think about it – you would lose money, have to make a bunch of phone calls, and tell everyone that plans changed. Once I commit to something like this, it’s on. That’s it. Get out of the way because I’m making it happen.


The Goal
In 2009, I made a commitment to compete in and complete the Waikiki Rough Water Swim. This is a 2.35 mile swim in the open waters of the Pacific Ocean along Waikiki Beach in Oahu, Hawaii.

The First Step
Committing to a public event, race or competition and putting it on your calendar is the best way to get out of inertia and into motion.

Thursday, June 23, 2011

Be Happy!

-By Jaime Willis

"People are just about as happy as they make up their minds to be." -Abraham Lincoln

Hattip: Nitzza


No matter what happens in the world today, no matter what challenges you personally face, you have a choice.  The same choice you have everyday.  You choose your attitude.  Wouldn't it be nice to have a really great day?  The good news is that is completely up to you!  You can have a great day regardless.  Try to find the silver lining in everything that comes your way.  Remember that the world just happens, it doesn't happen TO YOU.  It just is.  How different would your day by if instead of assuming a dark cloud was following you around and the universe was out to get you, you believed that everything happens for a reason and you only get the challenges opportunities you can handle.

Take a smile.  Pass it on.  Pay it backwards.  Be happy!

I'm rooting for you!

Wednesday, June 22, 2011

Weekly Wednesday Inspiration #20

-by Matt Leedham

Happy Wednesday, friends!

It’s easy to progress through life at warp speed, forgetting to appreciate how far you’ve come and what you’ve accomplished. With your relationships, career, children, hobbies, errands and chores, it can be difficult to see the big picture. And often times we hold a myopic view of all the things that are going wrong, or that are in transition, or that are not perfect.

One of my favorite things to do is to catch people off guard with a quick message:

NEWSFLASH: You’re Awesome!!

It’s true, you are. And because of that, everything will work out for you in the end. In the story of your life, what lies ahead is interesting and beautiful.


Tuesday, June 21, 2011

Pay It Backward

-by Matt Leedham

Disclaimers:
**This post is long. I’m sorry, but I have something important to say and I thought it was worth it. The last 6 days of my life have been very different, and I hope my story moves you to new ways of thinking and acting.

**Sharing the details of the last week violates the intention behind my actions, but for the purposes of sharing my experiences so that you can learn from them is paramount. Going forward, my actions will remain silent.

--

Let’s Tarantino this story and start from the end. This story ends with a Flight Attendant yelling at me across the terminal. And here are the lessons I learned in the last 6 days.

Lessons Learned

  1. The world does not ‘happen to you.’ The world, and everything in it, just happens. The world doesn’t happen to anyone else either. It just is. Things happen, neither good nor bad. How you engage and react to it is completely up to you.
  2. Doing something nice for someone else has an immediate effect on your mood. It’s like a drug. Don’t believe me? Try doing something extraordinarily nice for someone when you’re upset or mad. It’s hard to remain in negativity and not shift your energy to a positive place when being generous with your time and kindness.
  3. Particularly in America, we’ve been trained to be independent and guarded. It’s awkward to be really nice to people you don’t know. Fight through it and give it a try…you’ll get the hang of it!
  4. The level of niceness you demonstrate is completely up to you. Do what you are comfortable with, however I encourage you to step beyond your typical boundaries. For me, if the person doesn’t look at me with curiosity and confusion, I’m not acting bold enough.
  5. Give of yourself with a humble heart, and when you can, with anonymity. While feeling good is a natural result of ‘paying it backward, ‘ it is not the primary purpose. The primary purpose? To change the world, of course!

--

Many of us are familiar with the popular phrase of ‘pay it forward,’ particularly after the Hollywood hit by the same name starring Kevin Spacey and Helen Hunt, based on Catherine Ryan Hyde's bestselling book.


Essentially, the idea is that when someone does something nice for you, you have an obligation to do something equally as nice for three other people (in fact, I wrote about here). The purpose? To change the world, of course!

But something happened to me last week that got me thinking about tweaking this concept that will have an even greater impact on the world.

What if we were to pay it backward?

--

You see, last week, I got tangled up in a mess of inefficient business operations, poor communication, and disengaged, uninterested customer service.

Here's what happened:
Last Wednesday morning I woke up at 5:50am, showered, kissed my wife good-bye and left my house for the airport at 6:45am. I parked my car in the daily parking garage at National Airport in Arlington, VA at 7:15am, right on time to go through security and waited to board my 8:15am flight to Dallas, TX en route to my final destination of Austin, TX.

At around 7:50am, an airline representative gets on the PA system and announces that there's some "traffic on the runway" and the plane is slightly delayed arriving to the gate. At 8:05am, the representative gets back on to announce that the plane is in need of a repair and the part won't be available until the evening. She tells us that the flight has been canceled and that she will not be doing any re-bookings at the gate. To get rebooked, we are instructed to go back out through security and speak with other representatives at the ticketing counter. As you can imagine, 150 people then dart down the terminal toward the ticketing counter.

After a number of advanced ninja travel moves, I was able to get rebooked by connecting through New York City, however my flight didn't depart until 12:55pm and wouldn't arrive in Austin until 6:25pm, 5 minutes before my business dinner. Not only would I be late for dinner, but I was wearing shorts and flip-flops.

I sensed a darkness within me.

I thought about how terrible this is. I thought about how one little thing can go wrong at the airport and your whole day/trip is ruined. I started saying, "I can't believe this is happening to me...what the hell is wrong with these people." (For those that remember what we’ve written about energy levels, I was in Level 1 & 2 – victim and anger energy.)


But within a few minutes, I caught myself. I wasn't any less frustrated, but I recognized what thoughts I was having. I thought of our clients, our blog readers (i.e. you!), my business partner (Jaime), and my family and friends. I thought of how I preach positivity and optimism all the time, and that I should listen to myself and try to think my way around this.


I needed to speak with someone to help me reframe my circumstance. So I did what I always do. I called my wife, Yu Jin. I said, "Babe, here's what's going on. How can I make the best of this?"

Her advice was to not do work or think about any responsibilities, but to go outside, find a bench, sit down, and read, reflect, or write. “Just do something enjoyable,” she said. She's a smart woman.

--

As I was walking down the long ticketing corridor, headed toward a bench outside, I had an overwhelming desire to be positive and generous. I had a great desire to be of service to someone else. I began thinking...what better way to be defiant in the face of adversity and negativity?


Instead of me being negatively consumed with annoyance at the airline and my circumstance, I could be filled with positivity having done something unexpectedly nice for someone, and perhaps fill that someone with positivity. So, instead of being at negative 1 on the positivity scale, I'd be at plus 2. That's a 3-point swing!


Rather than act generously when something good happens to me (e.g. pay it forward), I'm going to act generously when something bad happens to me. I'll help someone out when I receive crappy news, or someone is rude to me, or when I am inconvenienced in some way.

I will Pay it Backward.

And much like the movie, I felt like it had to be substantial enough for people to look at me funny. Seriously, they should find it strange. In fact, it is strange. In today's fast-paced world, random acts of kindness are especially rare.

What happened to me immediately was very interesting. I was at complete peace with the frustrating situation before me. I was scanning the airport, looking for nice things to do for people. It was quite amazing. In fact, it completed shifted the energy around negative things that appeared to be ‘happening to me.’ Now things weren’t happening to me…they were just happening. How I engaged and reacted to them was completely within my control.

--

What was surprising though was how difficult it was for me to randomly do something nice for someone. It felt strange and awkward. I was hesitant to approach people or ‘cause a scene.’ How silly! But the feeling was real and had to be acknowledged. So I forced myself to at least try.

As I waited for my flight, I noticed a young woman near me who had two small children in tow. One child was strapped to her back and the other was walking in circles with a Spiderman backpack. She must have had 4 bags and despite the obvious stress of this situation, I thought she was handling herself quite well, while being very attentive to her children. I went up to her and said that I thought she was doing a great job, and asked her if she would like a cup of coffee. She seemed puzzled, shyly said no, and I awkwardly went off and got myself a coffee before my flight.

I was not deterred though…

--

My travel woes had just begun. We ended up boarding the 12:55pm flight to NYC about 15 minutes late, and then waited on the runway for 40 minutes. I was beginning to think I would not make my connecting flight to Austin. We took off and landed right at 3:00pm, just in time for me to run to my gate and catch my 3:30pm flight. I grabbed my bags and ran down the terminal at JFK, arriving at my gate right on time.

The good news is that I didn't miss my connection. The bad news is that I didn't miss my connection because the 3:30pm flight was delayed until 5:20pm arriving in Austin at 9:19pm. I literally laughed out loud!

I was actually not upset at all. I was going to miss my dinner, but there was nothing I could do about it. I still had this incredible sense of peace about helping someone else. I found myself being much nicer to random people and I had a smile on my face.

I waited patiently for a couple hours, got a bite to eat, and finally boarded a Texas bound flight. By the time we were all boarded, it was a few minutes after the departure time. Unfortunately, we sat on the runway for about 45 minutes. I checked my flight app on my phone just before take-off to find out that our scheduled arrival time in Austin was now 10:10pm.

I still hadn't been able to pay it backward, but I decided not to put too much pressure on myself. I acknowledged that the right time would come and I would seize it. My senses were heightened and I was prepared to act.

--

After arriving in Austin and checking into the hotel, I met my associate down at the lobby bar for what surprisingly turned out to be a club soda. As we were sitting there, a very energetic and pleasant floor manager appeared to check in on us to be sure we were having a pleasant evening. She seemed to genuinely enjoy her job and the hospitality industry seemed to be her passion. After some chit-chat she went on her way to serve other guests.

Later, as I walked to the elevator on my way to my room, I made a detour to the front desk and asked them for the contact information of the General Manager of the property. They looked concerned, but I assured them that everything was just fine. I just thought the GM would like to know how much I appreciated his manager's positive personality after a long day of travel.

Judging by the quizzical looks of the front desk staff, I was getting close, but had yet to find the right opportunity.

--

Flash forward a day and half later to my return flight home on Friday morning from Austin to DC, connecting in Dallas. I had had a bit of fun the night before with some locals, so if I'm being honest, I wasn't feeling perfectly clear and steady. I connected in Dallas without issue, and after boarding the plane and grabbing my seat, I waited for the main cabin door to close to begin my journey home.

Just before the door closed, a gentleman boarded the flight in quite a hurry. You could tell that he had been running, possibly quite a distance, to make the flight. He was sweating and couldn't seem to find a space in the overhead compartment for his luggage. He finally situated his carry-on baggage, and as it turned out, was the owner of the empty window seat in my row.

As I stood to let him in, I noticed that he was a short guy, maybe 5 ft. 5 in. on a good day. He wore a Havana style shirt and spoke with a New York accent. But more than anything else, I noticed his energy. Without even saying much, he just seemed to be a happy guy...particularly happy that he made his flight.

His name was Alan, which I quickly learned because he was eager to chat me up (and the nice woman between us). He let us know that if he had missed the flight, it would have been trouble as the next flight to DC would make him late for something. I asked where he was headed and he said somewhere on U Street.

What I said next surprised even me, as I just blurted it out.

"Do you need a lift?"

His reaction said it all. He was genuinely shocked. In fact, the woman between us also looked surprised, but had a smile on her face. Alan asked me what most of us would ask if someone did something unexpectedly nice for us. He asked, "seriously?"

I said, "Yeah, seriously! It would be a pleasure."

Again, Alan's response reminded me of what my response would be. "Wow man...thanks. That would really help me out."

Side note:
How sad is it that our first gut reaction to someone doing something nice for us is shock and amazement? I guess that kind of thing doesn't happen often for Alan. Heck, it doesn't happen often to me. What about you?

I asked him where exactly he was going. He told me that he was going to Bohemian Caverns at 11th and U Street. After inquiring further, we discovered that Alan is actually Alan Palmer of Alan Palmer's New Soil, a fairly established jazz pianist of over 20 years, formerly mentored by the great Jackie McLean and former musical director for Common, the hip-hop artist, while on tour in Europe. He was playing two sets that night and the next night at Bohemian Caverns, one of DC's oldest and most storied jazz and blues clubs.



"How about that?" I thought. You just never know who you are going to meet.

Alan engaged the woman between us in conversation and I got lost in a book. We didn't talk much more throughout the flight.

--

After landing in DC, we found our way to my car in the parking garage. As we got in the car, for the 4th or 5th time, he thanked me again for the lift. I said, "Listen Alan, I have a story to tell you." I recounted my travel experience the other day and shared with him my new concept of ‘pay it backward.’

I said, "and that's why you're in my car right now, Alan. You don't need to thank me. Instead, next time something negative happens to you, do me the favor of going out of your way to do something nice for someone you don't know."

As only a veteran jazz musician could, he replied, "you're an interesting dude, Matt. I'm digging what you're saying."

And as only a less cool, white boy could, I chuckled and said "thanks."

--

As we pulled up to the jazz club, just in time for his sound check, Alan invited me and my wife to come to one of his performances as his guests. I thought about it and told him that my wife really loves jazz and we would love to see him perform.

The next evening turned into a date night. My wife and I had a spectacular dinner, enjoyed some drinks, and headed over to the Caverns. Alan welcomed us in like he'd known us for years. That evening we got to watch a magician on the piano. Alan's fingers danced like lightening on the keys and I couldn't stop tapping my foot. I won't soon forget that experience.

--

Less than 36 hours later, I find myself on the way to the airport again, this time headed for New Orleans. No flight cancelations. No delays.

I am in good spirits. And taking a cue from Jaime, who will randomly pay for the coffee of the person behind her at Starbucks without their knowledge, I decided to do something on the spur of the moment.

In line behind me for a breakfast sandwich at Potbelly was a Flight Attendant. I had no idea who she was, but something struck me. Upon checking out, I leaned over to the cashier and said that I would like to pay for what she's having as well. He said, "really?" I tried not to laugh. I said, "Yes, really."

After having secretly paid for it, she walked up next to me, cash in hand, and asked the cashier how much her meal was. He said that it was taken care of and motioned to me. She looked at me, and I said, "My treat. Have a nice day." She chuckled, and said something like, "Yeah right...I wish all my meals were paid for."

As I walked away, a few moments later, I heard her say to the cashier, "wait, seriously?" Then she wheeled around and shouted after me, "But WHY?"

It's as if I had given her a million dollars and changed her life.

I turned around and simply said, "I'm having a great morning...and hope you have a great day." With that I walked off, remembering the funny expression she had on her face.

As I waited for my flight and thought of my encounter, I couldn’t help but smile and think of the lucky man or woman that that flight attendant might be extra nice to today because I bought her breakfast.

It was all worth it.

--

Lessons Learned

  1. The world does not ‘happen to you.’ The world, and everything in it, just happens. The world doesn’t happen to anyone. It just is. How you engage and react to it is completely up to you.
  2. Doing something nice for someone else has an immediate effect on your mood. It’s like a drug. Don’t believe me? Try doing something extraordinarily nice for someone when you’re upset or mad. It’s hard to not shift your energy to a positive place when being generous with your time and kindness.
  3. Particularly in America, we’ve been trained to be independent and guarded. It’s awkward to be really nice to people you don’t know. Fight through it and give it a try…you’ll get the hang of it!
  4. The level of niceness you demonstrate is completely up to you. Do what you are comfortable with, however I encourage you to step beyond your typical boundaries. For me, if the person doesn’t look at me with curiosity and confusion, I’m not acting bold enough.
  5. Give of yourself with a humble heart, and when you can, with anonymity. While feeling good is a natural result of ‘paying it backward, ‘ it is not the primary purpose. The primary purpose? To change the world, of course!

Believe it or not, I now welcome inconvenient or annoying circumstances because I get to think how I can creatively help someone else. Talk about a ‘thought pattern interrupt.’ I’ve completely shifted my energy around negative situations. I see things differently now. And so can you.

(Jaime found this image online. Someone lost their wallet at Walmart. When they retrieved it from lost and found, they received this.)


Monday, June 20, 2011

Principles to Live By

By Jaime Willis

Happy Monday, achievers!  It's going to be a busy but fulfilling week here at Camp Velocity, as Matt and I spend 30 or more hours reconnecting with our coaching classmates for some live instruction guaranteed to help us become better coaches.  I'm really looking forward to it.

In the meantime, I read a really interesting post this weekend I wanted to share with you.

by Jaroto

(1) Have a purpose: (a) pick a field, (b) delve into it & build a broad skill set, and (c) pick a specific area and develop depth in that (i.e., a thorough understanding). It's great to know a little about a lot of different things, but developing passion and ability for work requires becoming immersed in it, at least for me.

(2) Use time wisely. Time/life is finite and valuable, and who knows what restrictions/obstacles I may face in the future If I am able, I need to do my best not to squander that opportunity.

(3) Bring balance into my life -- take time to play. There is something to be said for creativity and looking at problems in novel ways, and being able to relax and avoid stressing out can facilitate that.

(4) Compartmentalize (i.e., do one thing at a time) and delay gratification. When I work, I attend to that fully. And when I play, I try to make sure it is truly enjoyable/relaxing. A strong work ethic and focus are becoming less common as the number of distractions increases, and it takes time/repetition/habit to develop these things. 

(5) Stay connected with some sort of support system, whether your friends, family, community, or religion. Knowing I have some sort of support system can be empowering, and it feels good to be there for someone else as well.

In writing this out, Jaroto came up with his own set of core values to live his life by -- which is phenomenal.  In our workshops and in our coaching, Matt and I stress the importance of knowing what you value and in what priority so you can make better decisions on how to use your time.  

I review my core values daily to help me stay on track with my goals and to remind me about what is important and what I truly value.  

Do you have a set of written core values?  If so -- awesome!  If not, why not work on writing down your core values today?  
Jaime's Core Values



Friday, June 17, 2011

TGIF: Jihan Cover

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 clicking the button to the right.

After you read about our latest achiever, If you want to know more about coaching and why you might need a coach, check out our coaching page.  

The Achiever


Hi! :) My name is Jihan Cover (pronounced Gee-Han).  I’m a 32 year old wife, mother, and aspiring life coach! Come visit me at www.facebook.com/coachjihan.

The Goal

My goal was to start my coaching business and get my first real client!

Why This Goal?

I wanted to get my first client because I felt like it made the whole purpose of becoming a coach REAL. Its one thing to have a website, Facebook page, etc...its a whole other thing to actually IMPACT people and have someone really want to work with you as THEIR COACH!!

The First Step

The first step I took was to start a Facebook fan page for my coaching business. I am in the midst of starting an actual website as well, but I knew that a website would be more work for me personally and I did NOT want to put things off so I created a facebook fan page and ran with it.

Challenges

A huge challenge for me is time/choice management. I work full time outside of the coaching field as I continue to build my practice and I'm also a mommy to a 3 year old, who takes up a lot of time :).

Jihan and her son JT, her cutest time commitment.

I decided that I had to CHOOSE to put time into networking and spreading the word of my business. I had to CHOOSE to offer complimentary sessions and put myself out there so that potential clients could get to know me.


Staying Motivated

I keep reminding myself what my big picture goal is (to build a full-time coaching practice). There are many days when I’d really rather take a nice nap instead of work on my business after a full day of work. And then I remember that its MY business. If I dont get it out there, who will???

Who Helped?

The most important resource for me right now aside from myself is Facebook!! Since I’m still building my website, I’ve utilized Facebook as my own little coaching world. I’ve connected with SO many people and I find its a great place to put information out as well as network.


TGIF – Celebrate!

I was so excited when my first client booked me I told everyone I knew! :)

Advice

GO FOR IT. I started the page and just put it out there that I was starting this business before I even realized what I was doing! I just WENT for it. Before I knew it I had people actually liking my page and asking for complimentary coaching sessions. I met my first client after she came to my page and liked what she saw!!

What’s Next?

Next I will be focusing on building my website and starting a blog. I am also looking at establishing some coaching partnerships as well as putting together some group coaching workshops. And I would love to get more clients (editor update: at the time of this writing, Jihan has already booked her second client!)






Thursday, June 16, 2011

I Love The Future

-By Jaime Willis

"Any sufficiently advanced technology is indistinguishable from magic."


Regular blog readers already know that I am a "glass is half-full" kind of gal, so my excitement about living in the 21st century shouldn't really surprise anyone. But I thought I'd take today's post to share a little bit more about why I have the world view I do.

When you watch the news today, you get barraged with bad, bad, and worse. There's global warming, wars, famines, droughts, tsunamis, nuclear meltdowns, hurricanes, tornados, earthquakes, obesity on the rise, a financial meltdown, political scandals, murders, deaths of innocents, and the list goes on. This firehose of information makes it difficult for us to get perspective, so it is no wonder that people are feeling distraught and stuck in energy levels one and two. But, this is how I see the universe:

There has never been a better time to be alive than this very second.

Access to Information & Communication is Better
Think about that for a minute. So many people think that things are getting worse and worse, but who would volunteer to go back in time permanently? When I was in high school -- not even TWENTY years ago, there was no internet. No cell phones. No "smart" this or iThat. We have access to more people and information than we ever have before just in those two technologies. How COOL is that?

Physical Health is Better
Vaccines -- the common set of shots we all got as children growing up have only been around for 100 years. Smallpox - a horrific disease with a mortality rate of 30-35% was completely eradicated in 1979 as a result of worldwide vaccination campaigns. An entire disease wiped out by advancing technology. How COOL is that?

Physical Safety is Better
Humans have died in so many preventable ways in the past. Airbags were invented in 1952 and became commonplace in cars in the 1990s, saving thousands of lives. Crime, although reported more often and to a wider audience, is down -- In 1980, there were 10 homicides for every 100,000 people in the United States. Since the year 2000, the number has held steady at about 5 per 100,000, the same rate as the amount of violent crime in the 1960's -- 50+ years ago.

And that is just how things are better than in the past. When I begin to think of all the potential we have as a human race, I get downright giddy. If living in the PRESENT is the best it's ever been, can you imagine how much more awesome the world is going to be TOMORROW??

Made by me with the Karolina Games Horatio Meme Generator. Try your own here.

Things I am totally looking forward to & think will be figured out in my lifetime (remember I'm living to be 112):

Flying Cars
Where we're going, we don't need roads.
I don't even know that flying cars are ultimately a practical future invention. In terms of stellar, next-gen transportation, I think the driverless car and high-speed rail are probably the true waves of the future. But flying cars are awesome to think about, and I think they'll be a hobbyist sport in the future. It's already pretty excellent that I can get from my house to my hometown (600 miles) in under 2 hours today, across the country in 5 hours, and on another continent in under 10 hours. When technology gets to the point where meeting my family in Michigan for dinner is a 30 minute trip -- that is going to be awesome!

Eradication of Diseases
RNA viruses will go the way of the dodo when we can figure out how to combat diseases that mutate at every duplication. All of the vaccines we currently use are for DNA viruses -- viruses that have a stable genetic makeup across the population, like smallpox, and can be eradicated with one (or a series of) vaccine(s). RNA viruses, like influenza, the common cold, chicken pox, hepatitis, and HIV are less controlled in our population because there is no "one size fits all" vaccine. But on my recent trip to Albuquerque, we learned that Los Alamos National Laboratory is working on ways to disable RNA viruses with unique "mosaic" vaccines. Can you imagine how cool the world will be if no one is getting the sniffles or is bogged down for a week with the flu every year? AWESOME. Even awesomer? The millions of people whose lives will be saved from the deadlier RNA viruses running rampant in the present.

A True Information Bubble
In the future, I have a force-
field of internet connectivity
and I only wear
awesome superhero clothes.
Although information now is vastly more accessible that it was twenty years ago (hello, remember Beepers?), we still have a ways to go. The fact that cell phone providers have to convince us that they can do their jobs (Can you hear me now?) is comical -- you don't see McDonalds or Burger King making sure the public knows that they cook food, do you? In the future, though, we are going to be living in a virtual cloud of information. One of my own personal fantasies is that I have a sphere of high-speed connectivity surrounding me like a force field everywhere I go (and for one low price). In the future, my dream will be a reality -- I'll be connected to all of my data (email, documents, music, photos & video), be able to call, text, and video chat with my friends, and look up and read just about anything I want from most anywhere in the world. That is going to be SWEET!

I could go on and on (and on), but I think I've made my point. We are living in a pretty awesome time in the universe, and I think it is only going to be more awesome. I cannot wait to be a part of each day of the future -- I am so excited to be alive in this time!

Next time you get bummed out by all the bad stuff that is going on in the world, remember that we have more resources, technology, information, and education than ever before to help solve those problems.

How cool is that?




Wednesday, June 15, 2011

Weekly Wednesday Inspiration #19

-by Matt Leedham

Have you had a hard time motivating yourself to put air in those tires and get out on your bike for some exercise? Me too. It's tough. I mean, there are so many other competing priorities, and we never have enough time.

But you know what most of us do have? Two arms.

This guys does not!


Meet 34-year old Damian Alfonso, a Cuban cyclist that has overcome a challenge that many of us cannot even imagine. Not only does he not let his impairment prevent him from doing what he loves, but he excels at it. Damian will be competing this year to qualify for the 2012 Paralympic Games in London.

Time to dust off the old bike and get out there!

Tuesday, June 14, 2011

LeBron's Energy Level

-by Matt Leedham

In case you’ve been living under a rock lately, LeBron James and the Miami Heat lost the NBA Finals to the Dallas Mavericks on Sunday night.

This is kind of a big deal if you remember the beginning of the season when LeBron both announced his choice to leave Cleveland and go to Miami via a nationally televised ESPN special called “The Decision,” and came out on stage like a rock star to swarms of Miami fans (see below).

Since the loss on Sunday night, LeBron has been quoted as saying that “...at the end of the day, all the people that were rooting for me to fail, at the end of the day, they have to wake up tomorrow and have the same life that they had before they woke up today." He also tweeted that “...right now isn't the time.”

Given what Jaime posted last week on energy levels, where do you think LeBron is at right now?

Here’s a quick refresher of the first three levels:

Level 1: Apathy. People at this level feel like a victim. Nothing is going right in their life, and there is nothing they can do about it. “I lose.”

Level 2: Anger. People at this level are in conflict. Everything is a battle, and they are determined to fight. “You lose.”

Level 3: Forgiveness. People at this level are able to take responsibility for their lives and begin to do the work they need to make their lives better. “I win.”

The first two levels are destructive. It is necessary to cross through Level 2 if you are at Level 1, but both levels are far less productive than Level 3. Moving to Level 3 from Level 2 is an extraordinary leap and usually has incredible results.

So, where is LeBron?

You guessed it. Depending on the moment, you will currently find him wavering between Level 1 and Level 2.

Where do the top performers (sports, business, humanity, etc.) hang out? Yep! Level 3. Think about guys like Jordan, Tiger, and Peyton. They are always taking responsibility for their performance so that they can learn from it and become better.

The good news for LeBron is that he's young, has many more years of basketball ahead of him, AND he can learn to think differently!

When you can shift your energy from that of a victim to that of a person who recognizes their role within the situation, you release the apathy and anger of an underperformer. It’s the first step of becoming a high achiever. Of course, there are actually 7 Levels of energy, so there is still much to learn after taking responsibility, but that’s the first step.

Are there areas in your life where you feel like a victim? Where you feel that you are the effect of life, rather than at the cause of it? Are you in conflict, constantly trying to win so that others lose (e.g. “I’m right, you're wrong, and now I feel better.”)?

If so, being aware of where you are with challenging situations is important. It can be difficult to see this within yourself sometimes, so this is another benefit of working with a coach. Take it from my personal experience of working with my own coach last year, it’s life changing to make an energy level shift!


Monday, June 13, 2011

Push Reset!

By Jaime Willis

Remember that goal you had? The one you were so gung-ho about just a few months ago?  The one that no one and nothing could have got in your way?

What happened to that goal?

I'm sure you could list a million excuses.  Work got busy.  You fell ill.  You had to divert resources to an emergency.  You had relationship problems.  The point is, you fell off the wagon.

Now what?

There was a reason you chose that goal in the first place, wasn't there?  Is that reason still true?  Is this goal still aligned with your core values and your vision for your future?

If the answer is yes, GET BACK TO IT.

Don't beat yourself up over what happened in the past.  The past is over and you can't change it.  You can only move forward.  Find something you can do towards your goal now and get started.

You can do it!



Friday, June 10, 2011

TGIF: Becky Roemen and Chelsea Dennison

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 clicking the button to the right.

This week we're doing something a little different -- we have two friends who set and achieved TWO awesome goals together.

The Achievers

Becky & Chelsea
This picture was taken before they each lost 25 pounds!
My name is Becky Roemen and I live in Alexandria, VA. I am originally from the Midwest but have been in the DC area for the past 12 years.

My name is Chelsea Dennison and I live in Arlington, VA. I’m originally from New Jersey but moved to DC for a job about 3 years ago!

We both work together in Alexandria at the Entrepreneurs’ Organization.

The Goal

The goal was to lose weight and get physically healthy, which included running our first race.

Why This Goal?

Becky: I knew that I needed to set a goal to stay motivated with my exercise and diet. I chose to do the Race for the Cure because I could join a team of friends that were all running to honor a friend’s mother that is a breast cancer survivor. It was important to me to set a goal not only to keep me motivated, but that was meaningful.

Chelsea: I was finally in a place in my life where I was mentally ready to commit to getting healthy. Although I never considered myself an athlete, I knew that I could accomplish anything I set my mind to and was determined to become a runner. By training for a race, it helped my goal to lose weight along the way.

The First Step

The first step was actually getting out of the house and onto the treadmill. We researched a variety of plans and both opted to try the couch to 5k. I’m not sure either of us completed the training program as it was laid out, but it got us out and moving for the first month.

Challenges

Becky: The first obstacle I faced was a mental one. I needed to overcome any doubts I had about being able to accomplish my goals. For me these were not easy to overcome but there are a few things that helped. The first was the encouragement from those who knew about my goal(s) and would check in on my progress. People believing in me was inspiring. The second was celebrating the small wins and sharing them. As I recognized each small victory, I gained confidence that I could make it to the next milestone.

The other obstacle I faced was travel. How would I continue to work out and eat healthy while I was away from home, especially when I was in another country? For this obstacle, I was surprised by the outpouring of good advice from everyone I asked regarding this challenge. I was clearly not the only one facing this dilemma. My lesson learned here was to share my fears and concerns because you may get more solutions than you ever expected.

Chelsea: I have always had issues with tight hamstrings and calf muscles, so running has never been the easiest for me. I am prone to shin splints and these tend to sideline me for quite some time. As I expected, I experienced a few bouts of the beginnings of shin splints and needed to step back and figure out a way to work through this obstacle. I did a lot of research and talked to friends about how they had overcome the problem of shin splints and then invested in compression sleeves for my shins as well as remembering to ice and stretch after every run. I also know that in building up my running, I can’t run more than 2-3 times a week to give my legs time to recover.


Staying Motivated
Chelsea & Becky on race day

Becky: I stayed motivated by reading blogs and magazines that were stories of people doing similar things or that had advice on how to accomplish my goal. It also helped to talk about what I was doing.

Chelsea: I read a lot of healthy living and fitness blogs and reading through other people’s goals, struggles and successes really helped to motivate me and inspire me to continue on my journey. I also kept a log of all my workouts to see how I was progressing towards my goal.

For our weight loss, we stayed motivated by sharing recipes, trying new things, cooking some of our meals together. We were also having a 15 week Biggest Loser competition in the office and that ignited both of our competitive spirits.


Who Helped?

We leaned a lot on each other in this process. If one of us was going to give up, the other would have too. This put the pressure on to keep going because suddenly we were responsible for more than our own success, we were responsible for the success of the other.

Becky: For me I also started taking classes at FitOne Studio. I signed up for their circuit training class to improve my overall strength and knew that having a trainer run those classes would help motivate me and encourage me to push myself.

Chelsea: Since I struggle with getting shin splints from running, I knew that cross-training was going to be extremely important in building my running base. I found that wearing compression sleeves on my calves was so instrumental to my recovery during and after a run. Since I consider myself a cyclist, I found that continuing my cycling workouts really helped improve my overall fitness.


TGIF – Celebrate!


Set a new one and registered for a 10k this fall! We also treated ourselves to some new clothes now that we are both over 25lbs lighter!

Chelsea, Right, and Becky, Left
Down 25 pounds!


Advice

Tell your friends what you are doing and find someone to keep you accountable. You will be surprised by the amount of support you receive. Also, celebrate the wins and small milestones during the journey.

What’s Next?

After our 10k to End Women’s Cancer in November, we have our sights set on a half marathon. Perhaps the Disney one in January. We will keep you posted!