Seven Steps to Achieving Your Dream

"Vision is the spectacular that inspires us to carry out the mundane." -- Chris Widener

Can achievement be broken down into steps? Well, it isn't always that clean and easy, but I do know that those who achieve great things usually go through much of the same process, with many of the items listed below as part of that process. So if you have been struggling with achievement, look through the following and internalize the thoughts presented. Then begin to apply them. You will be on the road to achieving your dream!

1. Dream it - Everything begins in the heart and mind. Every great achievement began in the mind of one person. They dared to dream, to believe that it was possible. Take some time to allow yourself to ask "What if?" Think big. Don't let negative thinking discourage you. You want to be a "dreamer." Dream of the possibilities for yourself, your family, and for others. If you had a dream that you let grow cold, re-ignite the dream! Fan the flames. Life is too short to let it go. (Also, check out my article "Dare to Dream Again," Which has been read by close to a million people in the last 4 months alone. You can see it at the website.)

2. Believe it - Yes, your dream needs to be big. It needs to be something that is seemingly beyond your capabilities. But it also must be believable. You must be able to say that if certain things take place, if others help, if you work hard enough, though it is a big dream, it can still be done. Good example: A person with no college education can dream that he will build a 50 million-dollar a year company. That is big, but believable. Bad example: That a 90 year-old woman with arthritis will someday run a marathon in under 3 hours. It is big alright, but also impossible. She should instead focus on building a 50 million-dollar a year business! And she better get a move on!

3. See it - The great achievers have a habit. They "see" things. They picture themselves walking around their CEO office in their new 25 million-dollar corporate headquarters, even while they are sitting on a folding chair in their garage "headquarters." Great free-throw shooters in the NBA picture the ball going through the basket. PGA golfers picture the ball going straight down the fairway. World-class speakers picture themselves speaking with energy and emotion. All of this grooms the mind to control the body to carry out the dream.

4. Tell it - One reason many dreams never go anywhere is because the dreamer keeps it all to himself. It is a quiet dream that only lives inside of his mind. The one who wants to achieve their dream must tell that dream to many people. One reason: As we continually say it, we begin to believe it more and more. If we are talking about it then it must be possible. Another reason: It holds us accountable. When we have told others, it spurs us on to actually do it so we don't look foolish.

5. Plan it - Every dream must take the form of a plan. The old saying that you "get what you plan for" is so true. Your dream won't just happen. You need to sit down, on a regular basis, and plan out your strategy for achieving the dream. Think through all of the details. Break the whole plan down into small, workable parts. Then set a time frame for accomplishing each task on your "dream plan."

6. Work it - Boy, wouldn't life be grand if we could quit before this one! Unfortunately the successful are usually the hardest workers. While the rest of the world is sitting on their couch watching re-runs of Gilligan's Island, achievers are working on their goal - achieving their dream. I have an equation that I work with: Your short-term tasks, multiplied by time, equal your long-term accomplishments. If you work on it each day, eventually you will achieve your dream. War and Peace was written, in longhand, page by page.

7. Enjoy it - When you have reached your goal and you are living your dream, be sure to enjoy it. In fact, enjoy the trip too. Give yourself some rewards along the way. Give yourself a huge reward when you get there. Help others enjoy it. Be gracious and generous. Use your dream to better others. Then go back to number 1. And dream a little bigger this time!

Chris Widener

July 3rd - July 13th Workout Plan!!

"What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter." Peter F. Drucker

• THURSDAY JULY 3rd - P90X Chest, Shoulders, Tris with Ab X along with running intervals - 30 mins.
• FRIDAY JULY 4th - P90X Legs and Back along with 3 mile tempo run.
• SATURDAY JULY 5th - P90X Yoga
• SUNDAY JULY 6th - Day off!!!!
• MONDAY JULY 7th - P90X Chest, Shoulders and Tris with Ab X followed by 3 mile run.
• TUESDAY JULY 8th - 4 mile speed drills with Leg work - Cathe Butts and Guts dvd.
  
• WEDNESDAY JULY 9th - P90X Back and Biceps with Ab X followed by a 3 mile run.
  
• THURSDAY JULY 10th - P90X Yoga.
• FRIDAY JULY 11th - Cathe Drill Max dvd.
  
• SATURDAY JULY 12th - Long run - 5/6 miles
  
• SUNDAY JULY 13th - Day off!!!

Making The Cut 30 day program is finished!!!

Today I completed the last day of MTC!! I am now ready to leave for our vacation. We will be back next Wednesday. I am very excited about the new program I am starting July 7th!! Until then - MTC has been an amazing experience! Thank you to CC, Megan, and my other friends who introduced me to this wonderful program!

MTC Day 30 - Back, Biceps and Legs -

• Lat pull downs - 60 reps with red P90X 30 lb. band
• Lunges - 50 reps
• Plank rows - 20 reps with 11 lb. dumbbells
• Jumping lunges - 20 reps
• Swing kicks - 30 reps
• Cable rows - 20 reps with red P90X 30 lb. band
• Pendulum lunges with hammer curls - 11 lb dumbbells - 20 reps.
• Step ups with 25 lb. dumbbell - 20 reps
• Low pulse lunges - 50 reps with 17 lb. dumbbell
• Roman chair back extensions - 15 reps holding 11 lb. dumbbell
• Pike crunch - 20 reps
• One arm dumbbell rows with static lunge - 30 reps with 25 lb. dumbbells.
• Military shoulder press in prone position on balance ball - 20 reps with 11 lb. dumbbell.
• Concentration curls in static lunge - 24 reps with 17 lb. dumbbell.
• Squat swing - 30 reps with 17 lb. dumbbell
• Bicep curls - 30 reps with 25 lb. dumbbells
• Burpies - 20 reps.

Total Time - 34.18 min
Calories Burned - 301
HR - Avg - 71% Zone 3, Max - 90% Zone 5
Fitness Note - It is finished!!!!

"I run because I can. I run for those who can't.

This last week I was getting ready to finish a good,strong run, when I noticed a man sitting outside of my building. I have seen him before, many times and I am always reminded of what a blessing it is that I have the ability to run and to use this body that God has given me. You see this man is disabled, he does not have any legs. As I was sprinting to finish strong, I thought...what would this man give to be able to run! What would he give to push it one more round....and so I decided to run for him, I did not stop and I kept going!

I was struck with the thought of how many times I have taken for granted the gift of health. How many times I would sit on the couch and be content with letting another day pass by without reaching my potential. This is how I gained all of my weight. Letting one day pass after another and never realizing that I was wasting my life - wasting a gift - the gift of walking,running, moving, breathing and living. My friend on another site has this quote on her page and I think of it often, I want to live by it - So now, today, I run - I run because I CAN....I run for those who can't.

My family sent me this video and it touched my heart. If you are overwhelmed and thinking that this weight loss journey is too much and you just want to stop. Think of this story.

Work hard, reach high today and go one more round...because you can!!

A Father's Love -

Dick and Rick Hoyt are a father-and-son team from Massachusetts who together compete just about continuously in marathon races. And if they’re not in a marathon they are in a triathlon — that daunting, almost superhuman, combination of 26.2 miles of running, 112 miles of bicycling, and 2.4 miles of swimming. Together they have climbed mountains, and once trekked 3,735 miles across America.It’s a remarkable record of exertion — all the more so when you consider that Rick can't walk or talk.
For the past twenty five years or more Dick, who is 65, has pushed and pulled his son across the country and over hundreds of finish lines. When Dick runs, Rick is in a wheelchair that Dick is pushing. When Dick cycles, Rick is in the seat-pod from his wheelchair, attached to the front of the bike. When Dick swims, Rick is in a small but heavy, firmly stabilized boat being pulled by Dick.

To find our more click here.

Here is a video clip of Team Hoyt - A Fathers Love

Almost there!!

I was sore this morning from the past few days of doubles but I pushed through! It is hard to believe that MTC is almost over! It has been a wonderful program which has improved my overall strength and plyometric drills. Today's workout was a short one - compared to other days. No runs or sprints, just good hard lifting with core work!

Making The Cut Day Day 29 - Chest, Shoulders, Tris and Legs.

• Dumbbell chest presses on balance ball - 30 reps with 25 lb. dumbbells
• Dumbbell flys on balance ball - 20 reps with 25 lb. dumbbells - PR!
• Deep squats - 100 reps non stop
• Jump squats - 50 reps
• Jumping jacks 4 sets - 1 min each
• Dips - 60 reps
• One leg squats - 10 each leg - 20 reps with hold til fatigue
• Walking lunges with squat combo - til fatigue
• Lunge with lateral shoulder raises - 20 reps with 11 lb dumbbells
• Sumo squat with tricep extension - 20 reps with 17 lb dumbbell
• Tricep kickbacks - 40 reps with 17 lb dumbbell - PR!
• Push up work - 30 close grip
• Core work - Pike crunch - 20 reps
• Bicycle crunch - 100 reps
• Oblique - 30 reps
• Chair pose - 1 min
• Extended plank - 1 min
• Side planks - 1 min each side
• Mountain climbers - 1 min

Total Time - 54 mins
Calories Burned - 442
HR - Avg - 69% Zone 2, Max- 86% Zone 4
Pushups - 30 Close Grip
Crunches - 150
Caloric Deficit - 500
Fitness Note - One more day until MTC is over!! Chest and Tricep workouts were great today - reached a few PR's! Ready for tomorrow - my final day!

Last day of MTC doubles!!

AM Workout - 40 min HIIT run - 4 min warm up Cathe drill max dvd followed by steady run with 8 intervals. Hill intervals - 1 min each at 6.0 at 10% incline - 4 sets. Sprint intervals - 1 min each at 8.0 - 4 sets.

Total Time - 40 mins
Calories Burned - 424
HR - Avg - 81% Zone 4 ,Max - 96% Zone 5
Fitness Note - Great run. Steady and strong. I am enjoying the mix of hill and sprint intervals. My max hr was good today - in Zone 5 but much lower than last week. Seeing improvements in my cardiovascular fitness which to me is very important. Off to fuel up for round 2 later today!

PM Workout - Making The Cut Day 22 and 26 -

• Lat pulldowns - 80 reps P90X red 30lb. band
• Cable rows - 40 reps P90X red 30lb. band
• Sumo jump squats with 11 pound dumbbell overhead press
• One leg pelvic thrust - 50 reps
• Bent over rows - 30 reps, 50 lbs.
• One arm rows - 60 reps , 25 lbs.
• Squat swing with 17 lb dumbbell - 50 reps
• Low pulse lunges with 17 lb dumbbell - 40 reps
• Plank rows - 20 reps - 10 with 7 lb dumbbells, 10 with 11lb dumbbells.
• Supermans - 40 reps
• Sumo squat with bicep curl - 40 reps non stop with 11 lb dumbbells.
• Bicep curls - 40 reps with 25 lb dumbbells
• Wall squats with balance ball - 50 reps
• Bicep hammer curls with lunge - 40 reps, 11 lb. dumbbells.

Total Time - 56 mins
Calories Burned - 665
HR - Avg - 68% Zone 2, Max- 91% Zone 5
Crunches - 50 with 11 pound dumbbell
Fitness Note - Another great day of lifting - Back and Biceps with leg work.

Daily totals -
Time - 96 mins
Calories Burned - 1,089
Caloric Deficit - 673

The Best Food For Runners

The 15 foods runners need every week for good health and top performance
By Liz Applegate Ph.D.
PUBLISHED 09/06/2006
Runners World

Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu.

Add to your cart: Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Studies have shown that eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.

Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up. Store all nuts in jars or zipper bags in a cool dry place away from sunlight and they'll keep for about two to four months. Storing them in the freezer will allow them to keep an extra month or two.

Add to your cart: Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs.

Add to your diet: Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are great anytime. Use them as the base for skillet meals such as frittatas. Or include them in sandwiches, burritos, or wraps as you would meat fillers. You can also add them to casseroles and soups by cracking one or two in during the last minute of cooking.

Here is a link to the rest of the article

Monday Motivation -

Another week is upon us. We have been given a gift. Another chance to reach higher and achieve something we never knew was possible!

"What you get by achieving your goals is not as important as what you become by achieving your goals." Zig Ziglar

MONDAY JUNE 23rd -

Making The Cut Day 21 and 25 with additional core and push up work:

• Dumbbell presses on balance ball - 40 reps with 25 pound dumbbells.
• Deep Squats - 100 reps NON STOP!!
• Step plyo - 3 mins
• Step plyo with 7 pound dumbbells with knee raise 3 mins
• Jump squats with alternating butt kicks - 2 mins
• Dumbbell flys with crunch on balance ball - 30 reps with 11 pound dumbbells
• Low Pulse lunges with 11 pound dumbbell - 80 reps
• Alternating dumbbell presses on balance ball - 40 reps with 11 pound dumbbells
• Surrenders with 7 pound dumbbells - 20 reps
• Bench dips - 60 reps
• Military shoulder press with lunge - 40 reps with 11 pound dumbbells
• Burpies - 40 reps - this was hard!!!
• W shoulder presses with leg extension 40 reps with 7 pound dumbbells and 30 reps with 11 pound dumbbells
• Tricep extensions with bands - 55 reps
• Modified Squat thrust with jump squat intervals - til fatigue
• Chair pose - 1 min
• Side plank with hip raise - 40 reps
• Sumo Jump Squat with 11 pound dumbbell - 30 reps + to fatigue.

Followed by push up and core work.

• Total Time - 110 mins
• Calories Burned - 812
• Caloric Deficit - 681
• HR - Avg - 68% Zone 2 , Max - 89% Zone 4
• Crunches - 100 with 11 pound dumbbell
• Pushups - 85 alternating wide-fly, scorpion, core, close grips. diamond and incline.

Fitness Note - What a wonderful day! Chest, Shoulders and Triceps. I feel so tired but accomplished!!

Weekly Plan - June 23rd - June 30th

Last week of MTC!! I am having to double up on days to try and complete the program so that I can start P90X when we return.
Monday - Thursday workout goals -
1. Burn 2,000 calories
2. 100 pushups and 400 situps
3. deficit of 500 per day.
4. Finish last week of MTC - double days!!

Monday June 23rd - Making The Cut Day 21 and 25
Tuesday June 24th - Making The Cut Day 22 and 26
Wednesday June 25th - Making The Cut Day Day 29 along with 30 min HIIT run.
Thursday June 26th - Making The Cut Day 30 - Final day of MTC!!!!
Vacation June 26th - July 2nd

Weeky Results - June 16th - 22nd

MONDAY, JUNE 16th -

MTC Day 15 along with a HIIT run with plyo drill intervals - Cathe drill max dvd.

Total Time - 102 mins
Calories Burned - 1,014
Caloric Deficit - 714
HR - Avg - 78% - Zone 3, Max 99% - Zone 5
Pushups - 55 - divebomber, pike, balance ball, close grip, wide fly and core pushups.
Crunches - 100
Fitness Note - Great first day back after vacation. Awesome run today - sprint intervals! Did really well - felt strong.

TUESDAY, JUNE 17th -

MTC Day 16 along with Butts and Guts dvd intervals - Squat/Lunge Combo, Forward Thrusting Hammer Punch, Walking Lunges, Dead lifts, Freestanding lunge/squat combo and Squats w/barbell.
Followed by a 20 min HIIT run including 7 interval sets of 1 min sprints at 5.0 mph at 15% incline and core work.

Total Time - 68.5 mins
Calories Burned - 631
Caloric Deficit - 881
HR - Avg - 74% - Zone 3, Max 96% - Zone 5
Pushups - 0
Crunches - 85
Fitness Note - Wonderful leg workout today. Making the Cut day 16 was great with loads of leg work along with Butts and Guts made for quite a leg and glut workout! It feels great!!! Tread intervals went well - 15% incline sprints felt strong but gave me a much needed challenge and great for the gluts! LOVED IT!!

WEDNESDAY, JUNE 18th -

MTC Day 17 - Off day.

Total Time - 0
Calories Burned - 0
Caloric Deficit - 351
HR - 0
Pushups - 0
Crunches - 0
Daily Note - Had a nice day today. Decided to take today off. Will be back working it hard tomorrow!

THURSDAY JUNE 19th -

Workout 1 - Making the cut day 18 along with 2 circuits of Drill Max dvd - plyo drills with weights. Chest, shoulders and tris.

Total Time - 57 mins
Calories Burned - 510
HR - Avg - 74% Zone 3, Max - 89% Zone 4
Pushups - 100 - inverted divebombers, diamond, wide fly, close grip and core pushups.
Fitness Note - Great day! Chest, Shoulders and tris today. My dips on the balance ball are getting stronger. Worked shoulders hard - felt great! Getting ready to drink a shake and gear up for my second workout later today!

Workout 2 - 41 min HIIT run with track sprints.

Total Time - 50 mins - 41 min run with 9 min cool down after track sprints.
Calories Burned - 580
HR - Avg - 85% Zone 4, Max - 100% Zone 5
Fitness Note - AWESOME BURN! Ran outside today. Did really well. Ran track sprints - it felt great to be out there. Final time on run before cool dowm was 41 mins with a burn of 500 calories and a max HR of 100%...I was working hard!

Workout 3 - Turbo Ab Jam dvd.

Total time - 16.22 mins
Calories Burned - 130
HR - Avg - 69% Zone 2, Max - 84% Zone 3
Crunches - 220 - 100 of which where done with 11 pound dumbbell.

Final daily totals for all 3 workouts -

Total time - 123.22 mins
Calories Burned - 1,220
Caloric Deficit - 620

FRIDAY JUNE 20th -

Workout 1 - 30 min HIIT Run with 2 min cool down.

Total Time - 32.30 mins
Calories Burned - 322
HR - Avg - 78 % Zone 3, Max - 113% Exceeded zone 5.
Fitness Note - Another awesome run today! WOW! After yesterdays sprints I felt really strong and ready to push it again! Strong, hard run with multiple sprints - high speeds - 8.5 and 9.0!! Max HR exceeded zone 5.

Workout 2 - MTC day 19 along with Cathe Butts and Guts dvd intervals - Warm up squat sequence with 11 pound dumbbell, Squat/Lunge Combo, Forward Thrusting Hammer Punch, Walking Lunges, Dead lifts, Side to side hammer punch, and Squats w/barbell. Followed by a 20 min HIIT interval set - run, sprint, pushup, jump squat..repeat interval.

Total Time - 80 mins
Calories Burned - 724
HR - Avg - 74 % Zone 3, Max - 92% zone 5.
Pushups - 150 wide fly
Crunches - 100 all with 11 pound dumbbell.
Fitness Note - Great second workout. Lifted hard today - worked back, biceps and legs! Replaced balance ball in warm up with dumbbell and it made for a great burn! Killer leg workout followed by awesome sprint intervals at 8.0. Strong day. I did my very best and that feels amazing!

Final daily totals for both workouts -

Total time - 112.30 mins
Calories Burned - 1,046
Caloric Deficit - 850

SATURDAY JUNE 21st -
Day Off!!
Caloric surplus - 200

SUNDAY JUNE 22nd -
Day off!!
Caloric deficit - 300

Weekly totals -

Calories burned - 3,911
Caloric deficit - 3,516