#CrushGoals Archives • 300 POUNDS AND RUNNING

300 Pounds and Running 3.0

December 27, 2017February 20, 2015 by Martinus Evans

Welcome to the new 300 Pounds and Running.com! Right away, you will notice some changes to this site. I lighten up the look and feel. Additionally, it’s sporting a new header and tagline. You would not believe that I made the header in Power Point… Go figure, I didn’t know you could do that type of stuff in Power Point…

There’s an interesting story about the tag line. One day I posted on Facebook that I needed help coming up with a new tagline for the blog. Someone respond, “What you want the tagline to focus on?” I said, “Something about defying the odds of obesity,” and Andrea from I’mperfectlife.net responded, “uhh that’s your new tagline right there.” I liked it, so I went with it. Then I decided to change tagline to “Defy the Odds of Obesity,” because I felt it was more of a call to action. While I was finalizing the header, I decided to change the tagline again to “Defy the Odds,” because I feel like it encompasses all aspects of life. It’s not good enough to just lose weight and defy the odds of obesity. One of the things you will find out once the weight is gone is you’re still going to have problems, issues, and odds that you will have to defy. Therefore, instead of just defying the odds of obesity, defy all the odds against you. You are a goal crusher and that’s what goal crushers do!

Daily Themes

While I was redesigning site I came up with daily themes to help me through the times when I feel like I don’t have anything to say. I really want to improve on posting consistently, I think by having some daily themes in back pocket would help me out. Check out the description of themes below.

Motivational Monday

If you follow me on social media, you know that I love, love, love quotes. A good quote can change the outlook of your day, week, month and sometimes your life. Reading quotes helped me a lot during this injury. I could be feeling down and reading an inspiring quote would help me put things in perspective (Because it could always be worst). On Monday’s, I will be sharing some of my favorite quotes and explains what it means to me. It is my goal to eventually do Motivational Monday’s on my YouTube channel. I think some quotes are more powerful when they are heard, and it gives me a chance to work on my public speaking.

In addition to quotes, I want to give my readers an opportunity to share their health and fitness accomplishments. These can be anything from running a marathon to walking a mile for the first time; from losing 100 pounds to losing their first 10, 20, or 30 pounds; from going a year without sugar to quitting smoking and everything in between. This is a spot for you to brag about your accomplishment, big or small!

If you would like to be featured in an upcoming Motivational Monday post:

Email a photo to represent your accomplishment to: [email protected].
Please include a brief (3-7 sentence) description of your accomplishment.
If you have a blog please include the link in the email.

They only thing that I ask is that you leave a comment on the Motivational Monday posts to congratulate the others on their accomplishments!

Tunes Tuesday

Many of you don’t this but I was am DJ and a pretty good one for that fact. I am not talking Djing on iTunes either… I am talking about two Technics Turntables, a Pioneer Mixer, and crates of records. However, with the move from Detroit to New England I fell out of the DJ scene. Djing is something that I really enjoy doing and I want to back into it. I don’t see myself making a living from it however it’s a hobby that could bring in some side change once in a while. On Tuesday’s, I will be putting on my “DJ M-80”hat and give you 3-4 songs that you can consider adding to your playlist. I am hoping that by playing around with music it will give me the inspiration to get back on the 1’s and 2’s. You never know this may end up with me posting my sets on the site. You will just have to wait and see.

Weigh-in/ Real Talk Wednesday

The weigh-in part is self-explanatory. I’m taking it back to the basics weighing in on Wednesday, taking progress pics and providing updates on my progress. The real talk part will be some commentary dealing with self-improvement… This comes from my life… A good friend calls me every Wednesday morning when I am on my way to work and we would have real talk. The conversations could range from “Yay you are on the ball with your goals” to “You need to get on the ball because you are bull shitting” and everything in between. During this talk, we hold no punches, we just keep it real and that’s what I plan to do.

Q&A Thursday

This is an opportunity for you to really get to know me… Ask me a question at [email protected]. No topic is off-limits.

Friday Five

This will be a buzz feedish type of post ranging from tips, tricks, and everything in between. I did this a while ago and I’ve decided bring it back… You can check out some of my older Friday Five’s below;

In addition to the theme weekly post you can look out for blogger spotlights, product reviews, training plans, and race recaps. This is just some of the things I plan to produce on this blog. Even though I have five themed days, I cannot guarantee that I will post Mon-Fri but I’m shooting for at least 3 posts week. I am still working on an editorial calendar but I wanted to at least give you an update on what you can expect and what I plan to do.

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Visualize Yourself Victorious

December 27, 2017November 10, 2014 by Martinus Evans

Are you ready to go to the next level? Are you ready to hit your weight loss goal, run your first race, beat you’re PR, fit into smaller clothes. If so, did you visualize yourself victorious first?

Yes! Goal Crusher are you visualizing yourself victorious? If you not, you are selling you dreams short. Henry Ford said, “Whether you think you can, or you think you can’t–you’re right.” So what are you doing? Are you wishing, praying, hoping things happened or do you have you mind made up that you are going to crush your goals no matter your current situation?

Let me tell you a story, some of you may already know this but it fits into context of today’s message. In 2012, my doctor told me that I was fat; I needed to start walking and lose weight. I told the doctor, SCREW WALKING… I’M GOING TO RUN A MARATHON! At that instant, when those words left my mouth, I spoke them into existence… Not only did I believe it was going to happen, when I closed my eyes I saw myself being victorious. I saw myself at the finish line with my hands raised. I could feel the weight of the medal around my neck. In my mind, I already finished the marathon… I visualized this, even though I weighed 360 lbs. I visualized this, even though I never ran more than mile at any given time! I visualized this, even though the doctor at me crazy with disbelief. I visualized it and that following year, I ran that marathon! And YOU CAN DO IT TOO!

I come to you today to tell you to don’t wish for it, don’t pray for it, don’t hope for it. Visualize yourself already doing it!!!! Close your eyes and see yourself at the finish line with you arms raised in the air. Feel the moment…Now make up in your mind that you’re going to do it no matter your current situation, no matter your weight, no matter your fitness ability… Because once your mind is made and you can visualize yourself victorious, the universe conspires to make it happen.

Take action today and visualize yourself victorious

300 Pounds and Running
Chase Values, Crush Goals

If you found this post useful please post forward it to a friend or share it on social media..If you like what I’m doing please subscribe. Don’t forget to follow me on Twitter:@300lbsandrunnin, Like the 300 Pounds and Running Facebook Page, if you are on: Instagram I’m @300PoundsAndRunning, YouTube: 300 Pounds and Running, and Nike Plus:@300PoundsAndRunning. Lastly I’ve create a group on Facebook called Crushing Goal Together… This is a new support group to help anyone plan, track, and crush goals, be sure to check it!

I’M NOT GOING ANYWHERE!

December 27, 2017November 6, 2014 by Martinus Evans

Life has a funny way of testing your ability to bounce back after adversity. Life loves asking you to make something beautiful with the adversity that it gives you. This year I have been in two car accidents and I was hurt in both of them. So I guess it is safe to say that this my year to be tested by life…

Life is a violent SOB because he keeps hitting and knocking me down…What life doesn’t know is that I’m tough SOB and every time he knocks me down, I get up, dust dirt on my back, wipe the blood from my face, smile and say is that all you got life? I am invictus…I am the unconquered… Here’s why:

Tuesday, I went to CrossFit for the first time since my second car accident. I knew the WOD was going to be tough because the previous class was still there working out when I got to the gym for my 6:30 class. I saw a couple of members struggling with the WOD. So I went over to them and gave some encouraging words. “Hard work, easy work!” “You got this!” “Unleash the beast!” “Keep good form… 3 more….2 more….1 more. OK next exercise you’re almost done”. As they finished the WOD, I gave them a high-five and started to warm up.

During the warm up and mobility workout I had the realization that I probably would need the same encouraging words for my workout…I guess I was paying it forward…

The WOD consisted of 21 deadlifts, 21 power cleans, 21 front squats, 21 hang cleans, 21 burpees, 21 hang cleans, 21 front squats, 21 power cleans, and 21 deadlifts

With the barbell at my feet, I stared at the clock as the 10-second count down began. “Here goes nothing,” I said to myself as the clock ticked 3…2…1… The buzzer sounded. As everyone beside me rushed off to their first exercise, I said to myself, “Take it easy you just got back.”

Being cognizant of my previous injuries, I started slow. I powered through the deadlifts, power cleans, and front squats. After I finished the front squats, I could feel my stamina starting to diminish.

As I took a second (OK, maybe it was a couple minutes) to catch my breath, my mind was looking for solutions on how in the hell I was going to finish this WOD. Thinking through the number of reps that I had to do for each exercise, I decided that it‘d be best to chunk it up so that I would do 7 sets of 3 reps for the rest of workout.

“3 more… 2 more… 1 more… Take a break,” is what I told myself going through the set. When I got to burpees all of the class was finished with the WOD… By the time I got to hang cleans, everyone had put away their weights and cleaned up the box (box is CrossFit lingo for gym). However, I was still there powering through the workout… “3 more… 2 more… 1 more… Take a break.” With my hand on my hip and gasping for I look at the coach, with this I don’t know if I’m going to make it look on my face. She smiled and yelled, “Keep it up Martinus! We’re not leaving until you finish this WOD.”

As I set up for the next exercise, which were front, squats, a circle starts to form around me. To the left of me I heard, “You got this!” To the right of me I heard, “Hard work, easy work.” Behind me I heard, “Crush goals big man!” In front of me I heard, “Keep the same pace.” Boom! Front squats finished! Then the power cleans… When I got to deadlifts, the cheering intensified. Breathing heavily, I took 3 deep breaths…As I squat down to get into position for the deadlift I said to myself, “I got this, I got this.” I grabbed the barbell and stood straight up then squatted back down, the weights making a loud boom as they met the ground. “19 more… I will not be broken,” I said to myself before I stood up and squatted back down. Then I proceeded with, “18 more…. I’m an overcomer… 17 more… I’m a goal crusher…. 16 more… I endure what life sends my way… 15 more…. I‘m a beast… 14 more…I’m capable of doing this… 13 more…I’m an overcomer… 12 more…I rise above adversity… 11 more… I crush goals… 10 more…I’m the master fate… 9 more… I got this… 8 more….I got this… 7 more… This is nothing… 6 more… This is light weight… 5 more…No struggle… 4 more…No progress… 3 more…No struggle… 2 more…No progress…1 more… I crush goals. When I finished the last rep, I fell to one knee and bowed my head. While everyone was clapping and telling me good job, a single tear came from my right eye…

This has been a very long year… from getting off of the couch and getting into marathon shape, to having a car accident and getting knocked back on the couch, to going through the rebuilding process to get off the couch again and back into marathon shape, to having another car accident and getting knock back on the couch again… Life has a funny way of testing the faith within yourself. Once you feel like you got it together, there goes life punching you in the face. I doesn’t matter how times you get knocked down, it only matters how many times you get back up…

To those of you who maybe going through your own “accidents,” and you fell off of the wagon… Maybe you haven’t workout in a while or your eating has been crap lately and you’ve lost hope in your journey. I am here to tell you that, I KNOW WHAT YOU ARE GOING THROUGH! It feels like a like cloud is following you and you cannot shake it. I am here to tell you to DON’T GIVE UP! Weather the storm…You are an overcomer… You are a warrior… You are a Goal Crusher!!! I want you to look deep within yourself and find that one flickering ember … Protect it! Don’t let it die… Because all you need to start a raging fire is one ember and together we are going to set a blaze that know no one has ever seen before. I want you start to today…This moment take action!! If you haven’t been active in a while, do something today… Whether it’s 30 minutes, 20 minutes, 10 minutes, or even 5 minutes. It’s more than what you would have done sitting on the couch… If you are eating crap, it’s time to dump the junk food and the soda! You can do this! You can bounce back! Just remember that a setback is a setup for a comeback…

Before I sign off I want to say one more thing…Nobody matter what life throws my way, no matter how many times life knocks me down… I’M NOT GOING ANYWHERE…That’s what 300 Pounds and Running is all about… Enduring and overcoming adversity regardless of your weight, size, or fitness level. We all have the ability for greatness. Take action to today.

300 Pounds and Running
Chase Values. Crush Goals.

2013 Goals

December 22, 2017January 3, 2013 by Martinus Evans

I’ve never been an “I’m going to start on Monday” type of guy. I’ve always been a “Let’s get it done, how can we start now,” type of guy. 2013 is here and it’s time to get to work. You already know how I feel about New Year Resolutions …It’s all about SMART goals over here. I have had a few days to think about my goals and I’m ready to announce them. My 2013 goals are as follows:

2013 will be the year of the marathons… Let’s make that two.
- Half marathon by July 2013
- Full Marathon by December 31,2013
Lose at least 52 pounds by December 31,2013
15 unassisted pull ups by December 31, 2013
CrossFit Level 1 Certification by Thanksgiving 2013

As we get back into our regular schedules tend to get stuck on the big goals and forget about the little goals that we can accomplish to crush big goals. You’ve probably heard the saying, “The only way to eat an elephant is one bite at a time.” The same is true about our big goals; we have to take them one day at a time. Also these are Smart goals so in all honesty I still need to add some actions for my goals. The rule for this is “keep it simple.” Make small bite size goals that you can crush on a daily basis. These daily goals should add up to a weekly goal and the weekly goal should add up to a monthly goal, so on and so forth. For the sake of time I’m not going to go into all of my action goals for my goals. But if anyone needs an example leave a comment to let me know. Here are some of my actions for each goal:

Half and full marathon:
- Run at least 3 times a week
- Increase distance by 1 mile every week
- Starting in February run at least 1 race a month
- Pick Half Marathon race by March 1, 2013
- Pick Full Marathon race by July 3, 2013
Lose at least 52 pounds by December 31, 2013
- Run at least 3 times a week
- CrossFit at least 3 times a week
- Weigh myself weekly
- Plan out breakfast, lunch, dinner and snack when semester starts
- Make my lunch every night
15 unassisted pull ups by December 31, 2013
- CrossFit at least 3 times
- Start the 100 burpee Challenge by February
- Complete the 100 burpee challenge

These are my small (action) goals to my big goals. Some of them may be intertwined and that’s completely fine. Also I tried to predict the future because I’m notorious for not make lunch in the morning, so instead my goal is to pack my lunch every night. Use that to your advantage; if you know have certain quirks or habits about yourself that can interfere with your progress. Find a way to work around it. One thing I haven’t mention is how I’m going to track things and I’m going to use the #CrushGoals on twitter, the Crushing Goals Together to track my goals. In a week or so I’m going to put a tab on the menu bar that says #CrushGoals and have a running tally of every goal for 2013. I challenge you to crush your goals too. Use the #CrushGoals to track your progress, also join the Crushing your Goals Together Facebook Group to meet other people who are trying to crush their goals.

Leave a comment below stating what are your little goals or if you have any suggestions about my goal or how I can make them manageable. Also If you like what I’m doing please subscribe. Don’t forget to follow me on Twitter:@300lbsandrunnin, Like the 300 Pounds and Running Facebook Page, if you are on: Instagram I’m @300PoundsAndRunning, Dailymile: @300lbsandrunnin, and Nike Plus:@300PoundsAndRunning.

Until next time I’m 300 Pounds and Running.

300 Pounds and Running 3.0