In this episode of GFP Live with Cathy and Tom, learn how to create your own meal plan!
Follow the steps Tom reviews and you will see how easy it is to stay accountable.
Check out Episodes every Tuesday between 7:30 and 9pm!
Stress! Who isn't stressed anymore? COVID-19, kids home schooled, and being home all day everyday! Learn how to focus and be accountable during a Pandemic in this episode of GFP Live with Cathy and Tom!
To learn more about how you can overcome adversity and reach your goals, click the link to the right and fill out the form!
Stay tuned next week on Tuesday night for a new Episode of GFP Live with Cathy and Tom!
Staying on track is one of the hardest things anyone can do. Cathy and Tom will be going over some tips and tricks on how to do just that on this episode of GFP Live
To learn how you can stay on track come in today for your free Road Map session by clicking the link to the right.
Check us out LIVE every Tuesday night on Facebook and Youtube Live!
The actual judgement free zone! Learn how Cathy overcame adversity, lost a 86 pounds, and kept it off! But most of all, learn how you can do the same!
We answer the question, what diet works best for you? The answer is, no one person is the same, no one should expect the same results. But, making an effort to change your lifestyle and having guidance along the way works!
Learn about the 3 Levers of Nutrition by watching the episode 1 above and come in today for your free Road Map session by clicking the link to the right.
Check us out LIVE every Tuesday night on Facebook and Youtube Live!
It is always great to see the success of our athletes. Whether it is making the team, getting a scholarship, achieving a personal best, or breaking a record, we are very proud of them
There are only a handful of athletes that train with us year-round, but these two have been consistently working hard for 5 years and have earned the great achievements they had last week.
Cassandra is a picture of consistency. She rarely misses a workout even during the season. She is also a great person and a leader who has helped many younger girls around her improve.
Just as with Cassandra, we are much prouder of Shane for the effort, resilience and hard work that went into this accomplishment than the actual result.
Shane was a standout football player but had to stop playing due to several concussions. Instead disappearing and feeling sorry for himself, he shifted his focus 100% to wrestling.
Shane dedicated himself this summer to getting stronger than ever, even though he had to battle a few illnesses that left him unable to train for several weeks. He bounced back quickly and has been stronger than ever this year.
We at GFP are so proud of the effort, hard work and dedication that has gone into these accomplishments.
These lessons learned through ups and downs of preparation are crucial to succeed later in life. It was not always easy for these two, but they never quit.
Use these two athletes as examples: learn from their success and recognize that all achievements are earned, not handed out. Praise them for 1,000 points or 100 wins, but understand what went into achieving those goals.
Special Guest Mindset Monday from Bernard
One of the key facets of the growth mindset is the ability to see problems as opportunities for change. In order to look past your current situation and see the possible benefits, you need to have perspective. Perspective allows you to take a step back and objectively assess a situation.
I spent most of last week down the shore cleaning up after Sandy - and it was truly a week where the growth mindset was needed. Everywhere you looked, lives had been ruined: houses destroyed, businesses wrecked. Food, gas, power, warm clothes and heat were all in short supply.
The homes of my family and many of my friends were heavily damaged - flooding and wind took a heavy toll in the area. We spent days sifting through a lifetime of possessions and memories that were going to wind up in the trash, trying to clean up and start again.
Despite all of the difficulties, most people were surprisingly upbeat.
Even when talking with people who lost it all, many had a positive mindset - the two phrases I kept hearing over and over were "It could have been worse" and "It can only get better from here."
Those two phrases are very powerful for the Growth Mindset. Finding the upside to a situation, no matter the scale - a lost game, a fight with your spouse, losing your home - will be invaluable to moving forward.
Always keep your perspective - and when things get bad, remember: "It could have been worse" and "It can only get better from here."
I talked about the 10 first minutes of SEALFit being absolutely exhausting. We sprinted as fast as we could for over a mile and performed a ton of pushups. It was like a huge wave just came and crushed us.
After all the work we did, QD, the former SEAL instructor, kept saying, "Only 11 hours and 50 minutes left!"
It was demoralizing.
To think that we had to move our bodies for that much more time and the fact that we were already exhausted was very tough.
This happens in our own lives. When we think about all the things we have to do it can get overwhelming.
The point of today's Mindset Monday is to take one thing at a time.
At SEALFit, we did countless different activities throughout the 12-hour period, and we always knew something newer and harder was coming up. The only thing we could do was our best, one thing at time.
The more we thought about what was next or when it would be over, the tougher it got.
Hopefully you have some type of calendar or to-do list you work off of daily.
Do not get overwhelmed by how much you have to do. Simply take what is the absolute most important thing to your life and get it done.
At SEALFit, the most important thing was always the current task.
Always remember to prioritize in your life what is most important.
I recently watched a 60 Minutes interview with Arnold Schwarzenegger. Despite all the success he has seen professionally, it was clear that he ruined what was most important to him: his relationship with his wife and children.
He did not prioritize what was most important.
Your time is your most precious commodity.
Take one thing at a time and do it great.
Remember - the things that are most important to you deserve your absolute best.
I have been on a roll lately with educating myself about personal power. I want more, and I want you to have more too
Personal Power is your ability to take action.
If you want success, the only thing that matters is how much action you produce.
You can think about how you are going to get an awesome workout later today but when you get to the gym, you still need to do it.
There are 3 steps to improving Personal Power, or your ability to take action. We'll cover the first today.
Energy is one of life's most valuable commodities.
If you do not have enough energy to get through your day, how can you have enough energy to take real action, to have a day you can be proud of, to have a day that impacted yourself and many others?
Think of one of your days where you got a ton of great work done - was you energy level low or high? I'd be willing to bet it was high.
Having an abundance of energy will help you achieve so much more in your life.
Here are a few of the many strategies for improving energy level:
When we eat poor food, our tank is not filled with quality fuel. We have used the analogy before about a high performance race car.
If you constantly gave that car low quality diesel fuel, it would not perform to its full potential. It might run but not even close to the level it could.
Our bodies are the same way.
If we value our level of energy as something that is truly important to us, we will make the right food choices.
You know what to do.
As adults we need 7-9 hours of quality sleep per night to have a solid amount of energy through our day.
I am in the Charlotte Airport typing this and I feel great.
I got an incredible night's sleep last night because the hotel room had these shades that block out ALL possible light.
It was light outside when I woke up, but pitch black in the room. Get your bedroom as dark as possible to improve your sleep quality.
Since Bella was born we have had the baby monitor on all night. This gives a great deal of light to our room and has affected the quality of my sleep.
Look at how many people drink coffee and energy drinks. They are searching for more energy.
I am all about coffee and occasionally will have an energy drink but we must not rely on these tools to get through our day.
A sound approach to have great nutrition and sleep is the best way to have an abundance of energy.
Remember why you want energy.
Energy is a vehicle for success.
Energy is the fuel for what we want accomplish in our life.
Energy is a key ingredient to living a healthy, happy and successful life.
Stay tuned for the second step to improving Personal Power
Mindset of the Week: Putting in extra work is a sign of the committed and successful, not the weak
Many times we will view asking for help as a personal defect - that we are not capable of accomplishing something ourselves so we must seek help our weaknesses.
I remember when I was younger - I was constantly in and out of reading and math tutors for extra help.
I often had the feeling that I did this so much that I was not smart enough to be able to succeed without them. This is Fixed Mindset thinking.
Seeking extra help, whether it is business advice or tutoring, are all efforts to improve and should be viewed this way.
Effort needs to be looked at as something that is positive and necessary to succeed, not that you have a defect if you have to try very hard to succeed.
If you have to stay after school for extra help or after practice for additional technique work, your effort here should not be viewed as you are having trouble but rather you are making a solid effort to improve in school and your sport.
The Fixed Mindset views effort as fruitless because success is not guaranteed.
I will tell you that even after all the tutors, I was still an average student. I am not sure where I would be now math-wise without those tutors but I did learn that it is OK to need help.
I learned that many times things will not come easy and there are extra things we may need to do in order to just break even.
It is never a negative to have to try harder.
There are more important lessons behind your tutoring sessions that you do not realize at the time, but the sequence of having trouble, working extra hard, improving, and then using the entire process as a learning experience is well worth the extra effort you put in.
Have a great week!
Mindset of the week: Be aware of negative talk, whether it is about yourself or others. Focus on positives and look for opportunities to help others, not hurt.
I was in a store recently and there were 3 people behind the counter all talking about how another employee was so incompetent and how she can't even remember to do even the simplest things.
I got the feeling this must not be a great place to work. I was just coming in to purchase something and instead got bombarded by negative talk and gossip about someone I do not even know.
What was being accomplished here?
Were they looking to improve their experience for their customers?
No. They were focused on the faults of a person and spreading negative energy to all those around them.
I did not leave that place inspired and ready to attack my day.
Instead, I felt sorry for this person and wondered if there was something one of those people could do to improve their performance at their job.
I want you to start your week off with an awareness of the gossip and negative talk around you. You will probably realize how frequent this is and be amazed how much time and energy people spend talking negatively about other people.
These types of encounters are all too common and display a fixed mindset. The Growth Mindset chooses to focus on positive qualities like how can we make this person better.
My challenge is to be aware of negative talk and always try to put a positive spin on the situation if needed.
Our world is filled with garbage magazines and TV programs that distract us from self-improvement and living life in a productive, positive way.
Magazines like these aren't helping you become a more positive person.
While I do not think these things are going away anytime soon, our conversations should not reinforce this.
I love this quote from Eleanor Roosevelt; whenever I catch myself talking about a person I try to shift the conversation to an event or an idea:
"Great minds discuss ideas; average minds discuss events; small minds discuss people."
- Eleanor Roosevelt
While I do not consider myself a great mind, I strive for this everyday.
Practice the Growth Mindset Today!
Mindset of the week: View each challenge (and success) as fuel to creating a newer, better you. Never let struggle overwhelm you, and never let success make you complacent.
Drew Brees will go down as one of the best quarterbacks ever. As recently as a few years ago, those words would have never been considered.
Football season is back and the Saints were playing the Cardinals in a pre-season game, meaning the starters rarely play long. Brees came out and drove the Saints down the field to score a touchdown on the first series. After that, he went to the sideline and was done for the day.
At first, I was thinking how lucky this guy is: He just signed a multimillion dollar contract, he's a rock star in New Orleans, a Super Bowl Champion, and is almost certainly off to the NFL Hall of Fame.
But the more I thought, the more I realized: This was NOT luck.
Drew Brees is a self-made superstar due to his Growth Mindset.
He is only 6 feet tall, which is several inches shorter than the NFL QB average.
He was basically ousted from the San Diego Chargers as the starting QB after they drafted Phillip Rivers in the first round.
He suffered a career threatening shoulder injury just before he was about to be signed by another team, after which he was only wanted by 2 NFL teams.
He choose the New Orleans Saints, which were at the time an awful franchise, and only days later Hurricane Katrina hit and decimated the city.
All odds were against Drew Brees becoming a successful QB in New Orleans, let alone a superstar.
This guy is the ultimate example of the growth mindset.
Many people would have shut down at the thought of their own team drafting another player to replace them. The Fixed Mindset views this as "I am not good enough", while the Growth Mindset says, "I am going to use this as my fuel and become better". This is exactly what happened to Drew Brees.
Fast forward to 6 seasons of ultimate success.
The Fixed Mindset says, "Look at all I have accomplished! I have a Super Bowl ring, a new contract, a guaranteed spot in NFL Hall of Fame - I'm good, I can coast through the rest of my career."
This happens every year. Players achieve some degree of success and then shut it down.
Drew just keeps getting better every year. He is obsessed with learning and improvement.
When Drew Brees broke Dan Marino's record, his post game speech was filled with gratitude for coaches, players, equipment managers, athletic trainers, strength coaches and front office personnel.
Never once did he mention himself. It was all about the team and the people who helped along the way.
There are many athletes that we can learn from, but Drew Brees is one we should truly respect. I have followed his career closely since he came out of Purdue. This is an athlete that kids should want to be like, not because he is a great quarterback but because all the other incredible qualities he possesses that make him a champion.
His Growth Mindset, leadership ability, perseverance, discipline with preparation, winning with character and being one of the most humble professionals in sports makes him a true role model for everyone.
Drew Brees has the Growth Mindset.
Like many of you I have been watching the Olympics. I have been extremely impressed with the mental toughness and focus of many of our American heroes. I stayed up late and watched the female gymnasts win gold and also witnessed history when Michael Phelps became the most decorated Olympian ever.
These are all incredible feats and it makes me very proud to watch them perform.
I have never trained an American Olympic athlete, but I have trained a Chinese Olympic athlete.
Several years ago when I was training in San Diego, a young man named Chen walked through the door. He did not speak a lick of English and had a translator with him.
I was told he was a superstar basketball player from China and was going to train for the NBA in America.
I trained Chen very hard for several weeks and I have never seen a tougher athlete- he was on a different level. Mind you at the time I was training about 7 NFL football players.
The second toughest athlete I have trained was a competitior in the firefighter combat challenge named Jeremy "the champ" Czapinski. Jeremy was ranked 2nd in the world and had a mindset that was incredible.
Chen trained 2 times a day, 4 days a week.
I clearly remember a long, steep 100 yard hill close to the gym that we used often with our athletes for conditioning.
I had trained high school athletes, college athletes and my NFL guys on this hill. It crushed everyone. Everyone except Chen.
It was like he was immune to fatigue.
When the athletes would run the first hill sprint there time would almost always be slower on the next one.
Chen ran almost 17 hill sprints and his time was almost exactly the same, it was incredible.
It was no surprise that when I looked at the roster for the 2012 Chinsese Men's Basketball Team, there he was.
When we watch the Olympics we must realize the level that these athletes are at.
They are the best in the world at what they do and have dedicated their entire lives to be performing at the Olympics.
Olympic Athletes from any country are the ultimate example of dedication, sacrifice, and mindset.
Yes they all have talent but there are many talented athletes in the world.
The athletes in London right now have much more than talent, they have an incredible ability to ask things from their bodies and minds that others are not willing to do.
Now please do not think I will be routing for the Chinese basketball team to beat the USA. I hope the USA crushes them - but I hope Chen has 30 points and 14 assists!
The other day Vanessa and I spent several hours turning our dining room into a playroom for Isabella.
I have mentioned previously she was struggling to crawl. I talked about her mindset through this process - she was not upset, she did not care how we felt and she certainly didn't quit.
The other day she finally crawled. It was amazing to watch how incredible the development process is.
We turned our dining room in play room because it serves as a big open area where we can she can move around and explore as much as she wants.
We put the colored and numbered puzzle flooring down and removed anything that she could get into trouble with.
The whole point here is giving her the opportunity to roll, crawl, plank, side plank, sit up, stand, touch, reach and shake as much as she wants with no restrictions.
Many times in our life we forget the importance of repetition.
For example the 2 most important things to improve your free throw shooting are
This can be applied to anything: cooking, reading, writing, eating, coaching, teaching etc. Basically anything you do.
I am sure you have heard the phrase "It's like riding a bike". I am willing to bet you were better at riding a bike when you were doing it everyday versus taking 20 years off and jumping on.
In order to master any skill quality repetition is key. Notice the word 'quality' - because that is big.
Repetition can go the other way as well. If you smoke everyday, eat Fruit Loops for breakfast everyday, or drink alcohol everyday, these are repeating poor habits that you will engrain just like good habits.
My goal for Bella is to provide an environment for her to practice her developmental skills as much as possible. This environment provides the platform for quality repetition.
There is no better example of the Growth Mindset than a developing baby.
My daughter is 6 ½ months old, and has been on the verge of crawling for a few weeks now.
Every day she gets down in her kneeling position and reaches out, moves her legs, reaches out farther - but still no crawl. She just started to crawl backward a little so I know she is very close.
It is amazing to watch this.
She has not crawled forward yet, but I do not think she is frustrated like many of us would be.
She is not going to decide that it is too hard or just not worth the effort.
She is not worried about how Vanessa and I feel, making a mistake or humiliating herself. She will just keep trying until she crawls.
We are ALL born with an intense drive to learn. All of us!
Something along the way in our lives changes this. All of sudden we are afraid to learn because of the potential to make a mistake or look foolish.
This is classic Fixed Mindset thinking and if Bella had these thoughts, she might never crawl.
The Growth Mindset frees us from being so concerned about how we will look if we make a mistake.
The Growth Mindset is your vehicle for constant learning and improvement.
This past Saturday I competed in the Warrior Challenge. It is a fundraiser for the Wounded Warriors held down the Jersey Shore. I am in a mastermind group with a bunch of other guys in the industry, and we decided to compete together.
I was not super happy with my performance, but that was not the point of this competition - it was about something bigger.
The first event was a 1 mile deep sand run. The first ½ mile we had to carry a 40 pound sandbag. I finished the run with my great friend Zack; we stayed together the whole time and sprinted the last 100 yards.
There was a guy from our group that bravely decided to run even though he was not in good physical condition. We all finished and he still had about a ½ mile to go.
We all gathered and finished with him, making sure he did not quit.
Then it got emotional.
A soldier who had lost his leg in combat ran the last ½ mile with us. This brave man looked no older than 20 and had a prosthetic leg.
I spoke to him while we were running and thanked him for his sacrifice for our freedom.
When we finally finished the soldier told me he wanted to go shake the hand of the guy who was struggling to finish. What an amazing man.
This got me thinking of several things at a pretty emotional time.
What an amazing country we live in - we should be thankful every day for the incredible, brave people making huge sacrifices for our freedom.
We are always saying if you find a big enough why, you will find the how.
The man who needed to get back in shape found his why after the brave soldier ran next to him on the beach. I found it amazing how a person that needs to get their body in shape can be influenced by one single moment.
I truly value the human body and what an amazing miracle it is. This drives me to take great care of my body, making sure it gets proper fuel, moves often and gets enough rest.
The Men and Women that protect our country are special people. We can learn many things from their sacrifice. We should be grateful they protect our freedom but can also provide us with life changing experiences like the one that happened on the beach on Saturday.
See the picture below of us running together in the camo shirts and take a look at the incredible young man a step behind us. This experienced changed a life forever.
Do great things today!
[youtube_sc url="http://www.youtube.com/watch?v=nQ5JCGuO0yw" hd="1" loop="1"]
Check out our different Athlete Training Programs for Middle School, High School, and Female Athletes
We have written many times how important it is to learn from failure. Learning from failure and adversity is probably the most effective type of growth in our lives.
There is a term in Psychology called "Learned Helplessness".
"Learned Helplessness" is when people continuously fail at things and start to believe everything is pointless. A person who suffers from this will never try new things because they have cemented in their brain that they will just fail again.
This is similar to the Fixed Mindset, which we have written about extensively.
Tony Robbins' great book Awaken the Giant talks about Dr. Martin Seligman, who has done research on what creates learned helplessness and breaks it down into 3 categories: Permanence, Pervasiveness and Personal
Achiever Mindset: No problem is permanent. "This too shall pass"
Learned Helplessness Mindset: Even the smallest problems are permanent. Nothing you can do will change the current problem and things are the way they are and there is nothing more you can do.
Achiever Mindset: Will not let one problem control their entire life.
Learned Helplessness Mindset: Believes a mistake in one area means that everything in their life is messed up.
Achiever Mindset: Sees a failure as an opportunity to modify their approach.
Learned Helplessness: Sees a failure as a problem with themselves and as a personality issue. ie someone who takes everything as an attack on them personally
Our lives will be filled with opportunities to tell ourselves we are no good.
There is no one on this planet that does not deal with difficult times. The difference between succeeding and not is how you respond.
You are a resilient being. Make today the day you stop judging yourself, learn from everything and take the steps toward having the achiever mindset all the time.
Onward Brave Hawk Men!
"Continous effort - not strength or intelligence - is the key to unlocking our potential." - Winston Churchill
The High School Spring Training results are in!
The coaches at GFP are extremely proud of every one of our athletes for working hard all spring. The spring block broke both records in enrollment and results.
A few highlights include an average 1.5 inch increase in vertical jump and an average 4 inch increase in broad jumps, meaning our athletes came out of the training block more explosive and powerful.
One of the biggest improvements we saw was how fast and agile our athletes got, with an average two-tenths of a second shaved off the GFP 40 yd test. Strength numbers also shot through the roof - our athletes added an average of 4 chin-ups to their previous totals.
While all of the results were stellar, I wanted to take the opportunity to highlight one athlete in particular whose results blew the averages out of the water.
RJ Greeley was by far the most improved athlete this block. Just compare his numbers to the average results:
Vertical jump: +4 inches
Broad Jump: +13 inches
GFP 40: -.2 seconds
Chin Ups: +9
You may be wondering why RJ's results were so far above the average.
The simple answer is RJ gave continuous, consistent effort. The first step in RJ's continuous effort was attendance - RJ never missed a session the entire 16 week block. If something came up where RJ couldn't make his scheduled session, he always came in for a make up the next day.
Sometimes we would see RJ at 6:45 in the morning so he could make up his session before school. Any of you with high schoolers at home know how rare this is. RJ knew the importance of sticking to the program and made every necessary attempt to make up any missed workout
The second aspect is RJ's commitment to make continuous effort in making small improvements daily in the workout. He was never concerned with the end result 16 weeks away. He knew as long as he added 2 lbs here and jumped a quarter inch further there, the small successes would add up in the end.
Most high school football players are concerned with throwing on as much weight as possible every single set and are surprised when they can't go up in weight. Not RJ; he stuck to the numbers given to him and looked for small improvements daily.
This leads me to the final reason for RJ's success. In order to give continuous effort, you must have a Growth Mindset because there will always be obstacles on your road to success. In fact, when we tested the bench press mid-block RJ missed his goal weight, and missed it by a long shot.
This failure could have defined his results; he could have given up and said the effort wasn't worth it - that's as strong as he could get. This would have led to lackluster effort for the remaining 8 weeks. But RJ doesn't have a Fixed Mindset - he has a Growth Mindset.
RJ looked at this not as a failure but an opportunity to improve. He took his new max recalculated his percentages and went back to adding weight every week. The end result: RJ blasted his goal weight and added 10 lbs on top of it.
Continuous effort will define your results as an athlete, student, or parent. If you show up when you are supposed to, strive to make daily improvement, and look at failure not as a disappointment but instead as a challenge, we will all be able to reach our full potential.
You don't have to start out as the strongest, smartest, most successful person - you only have to strive to be your best. When we tested at the beginning of the spring, RJ's numbers put him in the bottom 10% of the guys.
At the end, RJ landed in the top 5%, and even led some categories. RJ took the initiative to make training a priority in his life, to improve daily, and he did not let his initial testing results define what kind of athlete he is.
Great job RJ and all other athletes from the spring block!
When I was about 12 years old, my favorite sport was basketball. I loved playing, watching, and practicing it. If there was something that was going to help me be a better basketball player I was all over it.
This was about 20 years ago and at the time there were these special shoes called "Strength Shoes".
These shoes were guaranteed to help you run faster and jump higher. I begged my parents to buy me these shoes, and eventually they agreed.
I busted the shoes out of the box and immediately put them on. I wore them around the house thinking that if I just wore them they will help me jump higher.
Then I started to exercise with the shoes on. The first time I jogged around the block. The next time I jogged around the block twice. After a few workouts with the shoes I did not notice my skills improving.
After using the shoes a few times a week for a month, I got frustrated.
These shoes promised me I would jump higher and run faster, and I was doing neither.
As I look back now I realize how ridiculous this was. Even if the shoes did work, the limited amount of time I was training was not even close to scraping the surface.
I was looking for a maximal return with a minimal investment.
Research has come out on these shoes, and it turns out they have minimal effect on athletic performance. At least it wasn't just me.
The message here is that there are no shortcuts to becoming a better athlete. It takes YEARS to mold your self into the best athlete you can be.
Yes, you can improve in 3 months - but it is the continual progress made over years that breeds a truly better athlete.
Skills need to be practiced all the time. Strength, speed, flexibility, etc. need to be trained year round in order to develop yourself to be the best you can be.
Many athletes come to our facility for 3 months, once a year. These athletes do well, but it is the few continually dedicated athletes who train year round, in addition to practicing their sport specific skills, that are the most successful.
We must remember that success in athletics, like everything else in life, does not come over night. No pro athlete ever woke up and became great. They put consistent, hard, smart work in over many years; this is how they became great.
No shortcuts, just work.
Put your time in and become the best YOU can BE.