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	<title>AlchemyFit.com &#187; Personal Development</title>
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		<title>What&#8217;s Your Vision?</title>
		<link>http://alchemyfit.com/blog.html/2011/12/whats-your-vision-2/</link>
		<comments>http://alchemyfit.com/blog.html/2011/12/whats-your-vision-2/#comments</comments>
		<pubDate>Mon, 19 Dec 2011 13:23:27 +0000</pubDate>
		<dc:creator>thealchemist</dc:creator>
				<category><![CDATA[Goal Setting]]></category>
		<category><![CDATA[Personal Development]]></category>

		<guid isPermaLink="false">http://alchemyfit.com/blog.html/?p=522</guid>
		<description><![CDATA[Before you start thinking about 20/20 or eye exams, I&#8217;m talking about your vision for the future. What is it that you want to accomplish? Where do you want to go in life? Where do you see yourself in 5, 10, 15 years? Who do you want to become? These are some of the most [...]]]></description>
			<content:encoded><![CDATA[<p>Before you start thinking about 20/20 or eye exams, I&#8217;m talking about your vision for the future. What is it that you want to accomplish? Where do you want to go in life? Where do you see yourself in 5, 10, 15 years? Who do you want to become? These are some of the most important questions you want to ask yourself. If you aren&#8217;t where you want to be and not doing what you want to be doing, what&#8217;s holding you back?</p>
<p>Whether you like it or not, the answer is you. At the end of the day we are all self-made but only the successful will admit it. Everyone else seems to find excuses why they can&#8217;t instead of reasons for why they should. We tend to find excuses like there is some type of reward for them. If there is, please let me know so I can collect! When I was younger I had so many but I stopped during my teenage years because I realized they didn&#8217;t do anything to change my situation.</p>
<p>William Jennings Bryan summed it up best when he said &#8220;Destiny is not a matter of chance, but a matter of choice&#8221;. Do not confuse your mental decision for not doing something with your physical capacity to do so. For example, don&#8217;t say you can&#8217;t quit your job when it really is that you won&#8217;t quit your job. Many people stay in an occupation they hate because they fear failing in something they would love to do. Nobody likes to admit they are scared so they come up with excuses such as I have a family to feed, I&#8217;m getting a little older, or a combination of both. On the surface those excuses seem like valid explanations, but when you get beneath the surface you find that they are still excuses. Read the biographies of some of the most successful people and you will find that most have come from humble beginnings like you and I or have had to overcome great obstacles. There is no difference between you and the person who lives the life you want to live unless you believe that there is.</p>
<p>Now that we have established that anyone can accomplish whatever they put their mind to, we&#8217;ll talk about creating your vision. When you are creating your vision do not focus on how just concentrate on where. Focus on where you want to go and not how you will get there. One of my favorite Walkerisms goes like this; &#8220;when a destination is chosen a path will be shown&#8221;. Too many people get caught up in the how to. It is impossible to learn every single detail and anticipate every problem. Sometimes you have to make your move before you are ready. The timing will never be just right and the initial plan will never be perfect. But be careful, failure to prepare is preparing to fail. It is very fine line you have to walk. On one hand, you need to have a well-thought out plan. On the flip-side, the most dangerous thing in life is taking too many precautions. That leads to analysis paralysis or paralysis analysis. I always get those mixed up. Analysis paralysis is when you think about every little thing and the sheer quantity of analysis overwhelms your decision making. Over time you will be able to make quicker decisions because you will have better judgment. Good judgment comes from experience, and experience comes from bad judgment in the past.</p>
<p>The key is getting started, it doesn’t matter if you make mistakes. In fact, it’s only a mistake if you fail to learn from it. Don’t take it as a loss, take it as a lesson. Because once you’re out the there you can always adjust along the way if needed. It’s basically like a rocket going to the moon. Most rockets are off course ninety-seven percent of the time but they have built in a gyroscope to get them back on track. It makes the necessary adjustment to make sure it reaches its destination. Another good example would be a GPS. I have a Garmin Nuvi 660. My Garmin is a neat little invention and has definitely made my life a lot easier. I think I was one of the last people to get one. Anyway, when I want to go somewhere I put in my destination and get started. If I get off course somehow by missing a turn or unexpected detour, it automatically plots a new route to the same destination. That’s how you have to be when you plan your life. Just know where you want to go and be committed to getting there. There will be detours and some missed turns but you have the power to adjust and get back on track. How do you get back on track? You have to have concrete goals. Our next article will be about <a href="http://alchemyfit.com/blog.html/2009/12/becoming-a-goal-getter/">goal setting</a> because any major accomplishment begins there.</p>
<p><em><strong>If this post has helped you in anyway, please feel free to make a donation to our &#8220;Lose Weight, Save A Child&#8221; fitness challenge. We are raising money to help those who need it the most. Thank you.</strong></em></p>
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<div class="tweetthis" style="text-align:left;"><p> <a class="tt" href="http://twitter.com/home/?status=What%E2%80%99s+Your+Vision%3F+http%3A%2F%2Falchemyfit.com%2Fblog.html%2F%3Fp%3D522" title="Post to Twitter"><img class="nothumb" src="http://alchemyfit.com/blog.html/wp-content/plugins/tweet-this/icons/en/twitter/tt-twitter.png" alt="Post to Twitter" /></a> <a class="tt" href="http://twitter.com/home/?status=What%E2%80%99s+Your+Vision%3F+http%3A%2F%2Falchemyfit.com%2Fblog.html%2F%3Fp%3D522" title="Post to Twitter">Tweet This Post</a> <a class="tt" href="http://digg.com/submit?url=http://alchemyfit.com/blog.html/2011/12/whats-your-vision-2/&amp;title=What%E2%80%99s+Your+Vision%3F" title="Post to Digg"><img class="nothumb" src="http://alchemyfit.com/blog.html/wp-content/plugins/tweet-this/icons/en/digg/tt-digg.png" alt="Post to Digg" /></a> <a class="tt" href="http://digg.com/submit?url=http://alchemyfit.com/blog.html/2011/12/whats-your-vision-2/&amp;title=What%E2%80%99s+Your+Vision%3F" title="Post to Digg">Digg This Post</a> <a class="tt" href="http://stumbleupon.com/submit?url=http://alchemyfit.com/blog.html/2011/12/whats-your-vision-2/&amp;title=What%E2%80%99s+Your+Vision%3F" title="Post to StumbleUpon"><img class="nothumb" src="http://alchemyfit.com/blog.html/wp-content/plugins/tweet-this/icons/en/su/tt-su.png" alt="Post to StumbleUpon" /></a> <a class="tt" href="http://stumbleupon.com/submit?url=http://alchemyfit.com/blog.html/2011/12/whats-your-vision-2/&amp;title=What%E2%80%99s+Your+Vision%3F" title="Post to StumbleUpon">Stumble This Post</a></p></div>]]></content:encoded>
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		<title>Life is Like the Finals</title>
		<link>http://alchemyfit.com/blog.html/2011/06/life-is-like-the-finals/</link>
		<comments>http://alchemyfit.com/blog.html/2011/06/life-is-like-the-finals/#comments</comments>
		<pubDate>Wed, 15 Jun 2011 20:01:38 +0000</pubDate>
		<dc:creator>thealchemist</dc:creator>
				<category><![CDATA[Beginner Advice]]></category>
		<category><![CDATA[Goal Setting]]></category>
		<category><![CDATA[Personal Development]]></category>

		<guid isPermaLink="false">http://alchemyfit.com/blog.html/?p=511</guid>
		<description><![CDATA[While watching the NBA Finals this week, it dawned on me how similar it is to life.There are many correlations that are obvious and some that are not. Before I get started I would like to congratulate Dirk Nowitzki, Jason Kidd, Jason Terry, and the rest of the Mavs team/organization. Congratulations to Lebron, Wade, Bosh, [...]]]></description>
			<content:encoded><![CDATA[<p>While watching the NBA Finals this week, it dawned on me how similar it is to life.There are many correlations that are obvious and some that are not. Before I get started I would like to congratulate Dirk Nowitzki, Jason Kidd, Jason Terry, and the rest of the Mavs team/organization. Congratulations to Lebron, Wade, Bosh, and the Heat as well. Regroup and get ready to try again next year.</p>
<p><strong>1. See it before you seize it.</strong> Jason Terry got a tattoo of the NBA trophy right before the season started. He believed so much in his team that without playing one game of the new year, he permanently marked his body with the object of his desire.  Many great thinkers and people throughout history have universally credited one thing with their success. That &#8220;thing&#8221; is belief. You have to believe in yourself and have faith that you will reach your goals. Henry Ford said &#8220;whether you think you can or can&#8217;t you are right&#8221;. I think he did pretty well for himself. Another historical great  said, &#8220;As ye so believe, as will be done unto you&#8221;. I think He did pretty well for Himself too!</p>
<p>The sky is the limit for all of us. In life there are no guarantees but you can&#8217;t let it stop you. Just jump out there and be committed to the goal. Even better, tell others about it so that you&#8217;ll have extra pressure to stay on track. It is a positive way to use social pressure. You&#8217;ll get tired of saying &#8220;I haven&#8217;t gotten around to it&#8221; when people ask how your project is going.</p>
<p><strong>2. There will always be &#8220;crabs in the bucket&#8221;. </strong> I turned on the TV after the finals and thought I was watching the reaction to the news of the SEALS getting Bin Laden or coworkers hitting the lottery. Instead it was people in Cleveland celebrating Lebron losing. It is sad to see so many people delighting in someone who has not done major evil losing. I&#8217;m not saying he is a saint, but as far as I know he seems to be a decent individual. It is fine to be happy that the other team one but I never like to see anyone lose.</p>
<p>Let me illustrate. I am a huge Baltimore Ravens fan and even though the Steelers are our rivals, I wish no ill will or losing upon anyone. However, I do hope all 16 teams they play against throughout the season win, and win big. Go Ravens!! It is the same result (Steelers losing) but a different mindset. One is positive and the other not so positive.</p>
<p>Every major person in history has had to deal with haters and naysayers. The key is don&#8217;t take it personal. An aforementioned historical great said &#8220;they know not what they do&#8221; (King James version&#8230;not Lebron&#8217;s). Some people really have nothing better to do than to talk about others. Lebron recently said: &#8220;All the people that was rooting on 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.&#8221;<br />
&#8220;They have the same personal problems they had today. I&#8217;m going to continue to live the way I want to live and continue to do the things that I want to do with me and my family and be happy with that. They can get a few days or a few months or whatever the case may be on being happy about not only myself, but the Miami Heat not accomplishing their goal, but they have to get back to the real world at some point.&#8221;</p>
<p>He received quite a bit of backlash for those comments but they are true. You just have to go about your business and continue to strive for your goals. The haters will still have their problems. What did they gain by him losing (unless they won big in Vegas)? Absolutely nothing. Gratification at watch someone fail doesn&#8217;t pay the bills.</p>
<p>Eleanor Roosevelt put it best &#8211; Great minds discuss ideas; average minds discuss events; small minds discuss people. No one should ever be responsible for fulfilling someone else&#8217;s dreams at the expense of their own. I know the Cavalier fans wanted him to stay and help when a title, but he didn&#8217;t. It is time to move on. The city will never win with that mentality. Focusing on what you&#8217;ve lost will prevent you from seeing what you can gain.</p>
<p>3. <strong>The journey gets harder the nearer you are to the goal. The Finals provided some of the most thrilling basketball games of the season. The defense was crazy! So did the NFL playoffs. Coincidence? No, anytime you have a big goal to accomplish like becoming a world champion, there will be difficult obstacles to overcome. Of course you can try to avoid the big obstacles and live a life of mediocrity but you&#8217;ll soon see that the easy path is often the most difficult path.</p>
<p>The success in spite of obstacles is why we cheer so loud at the game. Would you cheer if I took a football and ran out on a field past the goal line and yelled &#8220;Touchdown&#8221;? No, you would clown me as I attempt to do &#8220;The Dougie&#8221; as my celebration dance. It is only a touchdown when I get past the 1500 combined pounds of the defensive line, the 3 slightly smaller but just as hungry linebackers, and the speedy defensive backs trying to tackle me. We get the applause only after we overcome our obstacles.</p>
<p>4. <strong>Persistence pays off.</strong> Jason Kidd is a dinosaur in NBA years. So is anyone who played against Jordan and the Bulls in their prime. He has been to the finals twice before and lost but he kept trying. Same with Dirk and Jason Terry. In fact, the whole team is a bunch of Jordan/ Duncan/ Bryant and O&#8217;Neal/ and Celtics victims. Over the last 14 or 15 years, those teams have won 92% of the championships with the Heat and Pistons getting in on the action. But all of those &#8220;past their prime&#8221; vets kept lacing up the shoes and pushing forward. Now they all have their prize. </p>
<p>No matter how many times you fail in life, as long as you have breath in your lungs you can try again. It is never to late to become what you could have been. Personally, anytime I suffer a set back (which is quite often), I calmly check my pulse. I then look into the mirror and make sure I am breathing and I tell myself I have another shot. We can&#8217;t lose in life until our buzzer sounds, or rather yet stops. </p>
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		<title>THE HABITS THAT MAKE YOU</title>
		<link>http://alchemyfit.com/blog.html/2011/04/the-habits-that-make-you/</link>
		<comments>http://alchemyfit.com/blog.html/2011/04/the-habits-that-make-you/#comments</comments>
		<pubDate>Mon, 04 Apr 2011 04:21:35 +0000</pubDate>
		<dc:creator>thealchemist</dc:creator>
				<category><![CDATA[Beginner Advice]]></category>
		<category><![CDATA[Goal Setting]]></category>
		<category><![CDATA[Health and Wellness]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Personal Development]]></category>
		<category><![CDATA[Fat Loss]]></category>

		<guid isPermaLink="false">http://alchemyfit.com/blog.html/?p=501</guid>
		<description><![CDATA[What are your habits? Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night? Or maybe you&#8217;ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible. John Dryden famously said, &#8220;We [...]]]></description>
			<content:encoded><![CDATA[<p>What are your habits? Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night? Or maybe you&#8217;ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.  </p>
<p>John Dryden famously said, &#8220;We first make our habits, and then our habits make us.&#8221; Confucius said, &#8220;Men&#8217;s natures are alike; it is their habits that separate them.&#8221; And Aristotle noticed that, &#8220;We are what we repeatedly do. Excellence then, is not an act, but a habit.&#8221; It&#8217;s pretty clear that the habits you adopt will shape who you are.</p>
<p>When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits. If you aren&#8217;t happy with your body, then simply adjust your eating and exercise habits.  Here&#8217;s how to adopt a habit:   </p>
<p><em>Use these seven steps to create a life-improving habit.</em></p>
<p><strong>1) Decide on the ONE habit that you would like to develop</strong>. It&#8217;s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable. Here are some healthy habit ideas:</p>
<p>Do not eat after 9pm each night.</p>
<p>Bring your lunch to work instead of eating fast food.</p>
<p>Exercise 4 times a week after work for 45 minutes each time.</p>
<p>Only eat lean protein, fruits, and veggies as your afternoon snack.</p>
<p>Get up early and exercise for an hour each morning.</p>
<p>Work with a personal trainer 3 times a week.</p>
<p><strong><br />
2) Write your new habit down on paper.</strong> Also include your 3 main motivators for developing this new habit, the obstacles you&#8217;ll face, and your strategies for overcoming these obstacles. Here&#8217;s an example:</p>
<p>My new habit is to work with a personal trainer 3 times each week.</p>
<p>My 3 main motivators are:</p>
<p>1) to feel confident in my bathing suit this summer,</p>
<p> 2) to have more energy, and</p>
<p> 3) to fit into my skinny jeans.</p>
<p>The obstacles I will face are</p>
<p>1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse&#8217;s support.</p>
<p>I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.</p>
<p><strong><br />
3)Commit fully to your new habit, in a public way.</strong> This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you&#8217;ll be embarrassed to give up on your new habit.</p>
<p><strong><br />
4)Keep track of your progress</strong>. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.</p>
<p> <strong><br />
5) Keep yourself publicly accountable.</strong> This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don&#8217;t shy away from those close to you.</p>
<p><strong><br />
6) When you fail, figure out what went wrong so that you can plan around it in the future.</strong></p>
<p><strong>7) Reward yourself for your success.</strong> Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps. I&#8217;d love for my fitness program to become your new healthy habit! </p>
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		<title>5 Obstacles to Fitness Success</title>
		<link>http://alchemyfit.com/blog.html/2011/04/5-obstacles-to-fitness-success/</link>
		<comments>http://alchemyfit.com/blog.html/2011/04/5-obstacles-to-fitness-success/#comments</comments>
		<pubDate>Sat, 02 Apr 2011 04:27:15 +0000</pubDate>
		<dc:creator>thealchemist</dc:creator>
				<category><![CDATA[Health and Wellness]]></category>
		<category><![CDATA[Personal Development]]></category>

		<guid isPermaLink="false">http://alchemyfit.com/blog.html/?p=504</guid>
		<description><![CDATA[You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look. So why aren&#8217;t you living life in your ideal body? There are many complex reasons that make weight loss a challenge, reasons that go deeper than [...]]]></description>
			<content:encoded><![CDATA[<p>You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look. So why aren&#8217;t you living life in your ideal body?  </p>
<p>There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. I&#8217;m talking about the life issues that get in the way of your success. Read the following 5 obstacles and the solutions to unlock your best body ever.  </p>
<p><strong><br />
1. You don&#8217;t want to be bothered.</strong></p>
<p>It&#8217;s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it&#8217;s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise. There&#8217;s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.  </p>
<p><strong><br />
2.   You don&#8217;t want to wait for the good stuff.  </strong></p>
<p>Just as you wish to avoid pain, you are also an expert in seeking out pleasure &#8211; namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs. There&#8217;s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.</p>
<p>A walk outside</p>
<p>A good book</p>
<p>A night out to the movies or theater</p>
<p>A spa day</p>
<p>You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!  </p>
<p><strong>3. You are crazy busy.  </strong></p>
<p>Let&#8217;s face it, you work too much, commit yourself to too much and don&#8217;t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health. It&#8217;s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night&#8217;s sleep. Remind yourself that taking care of your health is not a luxury &#8211; it&#8217;s a necessity.  </p>
<p><strong><br />
4. You don&#8217;t deserve it. </strong> </p>
<p>I don&#8217;t agree with it, but you sure act like you don&#8217;t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don&#8217;t believe deep down that you are worthy then you&#8217;ll never give yourself a chance at a fit body. I believe that you deserve to have a healthy body &#8211; and I urge you to dig deep down to uncover why you don&#8217;t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy. Take the time to take care of yourself. You DO deserve it.  </p>
<p><strong>5.   You are afraid.  </strong></p>
<p>You&#8217;re afraid to start because you just might fail, and wouldn&#8217;t that be embarrassing? You&#8217;re also afraid to start because you just might succeed, and change makes you uncomfortable &#8211; even if it&#8217;s change in the right direction. When you decide to get fit you will need to go through a bushel of changes:</p>
<p>New diet</p>
<p>New exercise routine</p>
<p>New friends at the gym</p>
<p>New clothes</p>
<p>New self-image</p>
<p>Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable. </p>
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		<title>Know Your Outcome</title>
		<link>http://alchemyfit.com/blog.html/2010/07/know-your-outcome/</link>
		<comments>http://alchemyfit.com/blog.html/2010/07/know-your-outcome/#comments</comments>
		<pubDate>Thu, 08 Jul 2010 11:40:44 +0000</pubDate>
		<dc:creator>thealchemist</dc:creator>
				<category><![CDATA[Beginner Advice]]></category>
		<category><![CDATA[Fitness Tip of The Day]]></category>
		<category><![CDATA[Goal Setting]]></category>

		<guid isPermaLink="false">http://alchemyfit.com/blog.html/?p=458</guid>
		<description><![CDATA[Fitness Tip: Know your outcome &#8211; You need to have specific goals to ensure a positive outcome. Get a photo (or several) of what you will look like when you reach your goal. Negative thinking only wastes your time and energy, so quickly erase any negative beliefs or images that may enter into your mind [...]]]></description>
			<content:encoded><![CDATA[<p><strong>Fitness Tip: Know your outcome</strong> &#8211; You need to have specific goals to ensure a positive outcome. Get a photo (or several) of what you will look like when you reach your goal. Negative thinking only wastes your time and energy, so quickly erase any negative beliefs or images that may enter into your mind during your day. By focusing on your goal, you can make the right choices for each day and not get discouraged by anything negative that occurs.</p>
<p><strong>Exercise of the day: Band Curls </strong>- The Band Curls are perfect for developing your bicep muscles with the use of fitness bands.<br />
<a href="http://www.alchemyfitnessonline.com/eft/fitnesstracker6590.asp?redirectPage=home/exerciseDetailsMain.asp?exerciseNameID=863">Click Here to see it in action!</a></p>
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