Motivation Archives - Page 2 of 2 • 300 POUNDS AND RUNNING

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.

Weigh-In Wednesday: 2012 Reflection

December 22, 2017January 2, 2013 by Martinus Evans

It’s a blessing to make it to another year; this life changing journey amazes me every day. Sometimes I think about what have I done the past year and I just want to start hollering (In a good way of course). For those who don’t know I started my journey and this blog July 1, 2012. It has been merely six months from the day that I started; I knew my life was going to change but I didn’t know was how much. As I reflect on 2012, I’ve seen how far I came and pushed myself. From wanting to quit on Week 1, Day 1 of C25K to: running my first unofficial 5k, running my first official 5k, and my first 10k. From the first pound lost to 10, 20, and 30. All the way up to my first time weighing less than 300 lbs (I haven’t weighed less than 300 lbs since 2004). As I sit and think about it all a smile come upon my face and I say to myself “Wow Martinus you’ve pushed yourself in 2012.” Once I feel that sense of happiness the smile leaves my face, because I know I’m going to have to push myself twice or even three times as hard as I did in 2012. I’m going to need twice quadruple the determination, tenacity and motivation to get my goals accomplish (which I will discuss tomorrow.) I’ve celebrated, I’ve took breaks, I’ve enjoyed the holidays now it’s time to turn it up 20 notches and crush my goals!

Now to Weigh-in Wednesday **Please note! This will be the last Weigh-in Wednesday, from now on I will weigh in on Fridays**. The last time I weighed in it was on December 19, 2012 and I weighed 299.7 lbs. Let’s see what I weigh now….

Get your own graph at skinnyr

Yes I gain a few pounds and I predicted that it would happen. However I’ve gotten a taste of being less than 300lbs. and that was the greatest feeling ever. I’m not going to worry about it because I’ll be back there in no time. Like I said earlier the break is over and it’s time to crush goals in 2013.

If you like what I’m doing here 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. 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 out.

Until next time I’m 300 Pounds and Running

Why you shouldn’t have a New Year Resolutions

December 27, 2017December 31, 2012 by Martinus Evans

The New Year is upon us; believe it or not 2013 is here! The new year is where most people attempt to make fresh starts by setting New Year Resolutions… you’ve seen these ambiguous resolutions before: “I want to lose weight,” “I want to do what makes me happy,” “I want to get organized,” “I want to quit smoking,” and etc. I bet you’re reading this and the thought of your New Year Resolutions came to mind. Me on the other hand I’m saying to the hell with New Year Resolutions! Yes folks I’m Anti-New Year Resolutions and you should be too! Why? Because only 8% of people successfully achieve their New Year Resolution; I bet after reading that quick fact, a flash came upon you, of all the New Year Resolutions that you did not achieve. You’re probably thinking you’re doomed…Well you’re right…You are doomed, if you are going fall for New Year Resolution trap again… Now, Now don’t cry because Martinus got your back.

How you ask?

I challenge you all to forget all about New Year Resolutions this year. When people ask; tell them you that don’t have any…They may look at you crazy, like “you don’t have any New Year Resolutions?” Tell them yes you don’t! Instead of having New Year Resolutions that are bound to fail, set SMART goals. Now I bet you thinking what are SMART goals Martinus? SMART is a pneumonic for having goals that are Specific, Measurable, Attainable, Realistic and Time-sensitive.

Goals are evaluated based on the following criteria:

Specific: The goal answers the 6 W’s
- Who: Who is involved?
- What: What do I want to accomplish?
- When: Establish a time frame
- Where: Identify a location.
- Why: Specific reasons, purpose or benefits of accomplishing the goal.
- Which: Identify requirements and constraints.

Measurable: The goal answers how much, how many, and how will I know when I accomplish the goal. (When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.)
Attainable: The goal identifies the requirements to make it happen and constraints that may keep you from attaining the goal. You should ask yourself: How can I make this goal happen?
Realistic: The goal addresses conditions that would have to exist to accomplish this goal. (Think of the condition and you mindset) You will know your goal is probably realistic if you truly believe that it can be accomplished.
Time-sensitive: The goal has a start, mid, and end-date. Ask yourself:
- When?
- What can I do today?
- What can I do tomorrow
- What can I do 6 weeks from now?
- What can I do 6 months from now?

Below is an example of a SMART goal in action

A general New Year Resolution would be, “I going to run a half marathon.” But a SMART Goal would say, “Beginning January 15, 2013 I will start training to run a half marathon and run it by December 1, 2013. Accomplishing this goal will help me live a healthier lifestyle. To ensure success I’ll commit myself to buying appropriate running shoes, joining a local running club/ hiring a running coach, running at least 4 times a week, and running a race at least once a month until I run a half marathon.

By setting SMART goals this will help you become more accountable for your goals. They will no longer be ambiguous; instead they will be Specific, Measurable, Attainable, Realistic, and Time-sensitive.

Now that you have SMART Goals you might be thinking that you will need help with accountability. Now you know Martinus got your back on that too. Thanks to the wonders of social media, because we can help each other with our goals. I’ve created a group on Facebook called Crushing Goals Together… This will be a community where like-mined individual’s help each other plan, track, and crush goals. This will give us a place to:

Check-in and discuss our goals
Give and receive usefully information that can help each other accomplish our goals
Give and receive motivation and inspiration to each other

Let 2013 be there year where you say NO to the ambiguous New Year Resolutions and YES to goals that are Specific, Measurable, Attainable, Realistic and Time-sensitive. Let plan, track and crush goals together, please join the Crushing Goals Together Facebook Group. If you haven’t done so please “Like” the 300 Pounds and Running Facebook Page, if you would to “Friend Me” you can do so here, follow me on Twitter @300lbsandrunnin.

Question of the day. What are your thoughts about New Year Resolutions? Do you make them? Do you achieve them? Also leave a comment below stating one of your 2013 SMART Goals.

See you next year!

Until next time I’m 300 Pounds and Running

What’s Your Motivation? (Kia Ruiz from BodhiBear.net)

December 22, 2017December 26, 2012 by Martinus Evans

Motivation – it is such a tricky and transitory concept when it comes to fitness. This concept has changed much in my life with the patience and grace that comes from circumstances over time. When I was a child, teenager, and young adult I was simply active. I was in organized sports through half of my college career when I finally had enough of the NCAA system. I went to practice, I worked hard, it was what I did almost like an automated robot ready to compete.

When my head was lifted from the sand to explore what life had to offer away from the track and soccer field I chose to head to the outdoors. I had lived most of my life in an urban concrete jungle and took off for the wilds of NGOs out of the country and eventually a backcountry AmeriCorps position in Montana. Backpacking and the strength developed from carrying work tools and life possessions on my back became my new metric of fitness. I was motivated by nature, exploration, and living in the present.

I had to return to the academic world eventually and was pursing wildlife biology as an undergraduate and ecology as a graduate. For field research I had to keep fit but found myself back in an awesome, narcissistic groove of cross-training with backpacking, tree climbing, and running some killer times just because I was on the go at elevation pretty often. I was prepping for a 1:45 half-marathon when the patience and grace that come with time left me for a while after a car accident.

Life’s circumstances can take you to a low place from time to time. I was at my lowest as I had to leave a PhD program and learn how to walk again. I went from flying on my feet as I packed on mileage to being in constant pain and stuck in a bed. It took a year-and-a-half to walk while still having a bit of pain. I think it took about five years for my ego to finally walk from my academic tract. It was the therapy no one ever knows that they need when they become a yoga instructor that got me to a reconciliation of where my body and present life were.

So what motivates me now? I am still jazzed out of my mind that I can walk and run again. I will never forget the depression I had after my car accident, I am grateful for my mobility. My mobility is currently hampered with a second pregnancy and that ensuing joy. I am very mindful of my fitness as I attempt a second home birth with teaching a good deal of yoga, plus doing my cardio and strength work. My current fitness motivation is another home birth.

I already have my eye on post-partum motivation too – taking it easy and letting my body heal with slow heart rate monitor training to prep for a 2014 race season. After my first child I did a 1/2 marathon 4 months post-partum, it was fun but I think my diastasis recti took the brunt of the training. This time around I am challenging myself for the patience and grace to rest and train smarter. I suppose pragmatism for changing circumstances is a great way to describe my lifelong fitness motivation.

Kia Ruiz blogs at bodhibear.net and teaches yoga locally in the Denver/Boulder area and nationally at conferences and corporate retreats. Her new bundle of joy is set to arrive around the spring equinox.

(Success) How Bad Do I Want It!!!

December 22, 2017December 7, 2012 by Martinus Evans

Before I get started I want to THANK EVERYONE who voted for me. I ended up winning 3^rd place and receiving a $500 scholarship.

Blogging Scholarship — Photo Credit: http://www.collegescholarships.org/our-scholarships/blogging.htm

This was right on time because I broke my glasses and they cost just about $500 to get them fix.

So from the bottom of my heart I really just want to say THANKS! Now on to the post…

This is the busy season for me. I have two presentations, a final and two papers to do. I have been cutting out some things like putting up blog post, responding to comments, working out, taking care of the house and not being a good boyfriend. All to stay on top of my school work… I know a lot of people are going to say, well school comes first. Yes, I think that school should come first but school is not who I am.

I am more complex than that and life is not all about school and work. Have you ever heard anybody on their death bed say, “I wish I would have worked a few more hours in the office?” No! They are usually saying I wish I would have spent more time with my family, travel the world, or did things that made them happy. I know you are all are thinking this is cool Martinus but where are you going with this?

Well something happened to me yesterday that changed my life perspective. A couple of days ago, I was feeling blah, I left out of my stat class with my brain fried. I sat there for 2.5 hours not knowing what was going on. I felt as if I was wasting time. I got two papers to write I should have been doing that instead. So after class I went to the office to eat lunch. So I’m searching through YouTube looking for something light-hearted to bring my spirits up. Instead I found something inspirational. I came across a video from ET The Hip Hop Preacher @Ericthomasbtc. He was talking to students about success. (I suggest everyone check it out) He was telling a story about a guru and a kid. The kid asked the guru if he could help him be successful. The guru said yes…Meet me at the beach at 4am.

The guru take the kid out to the beach and dunks the kids head in the water until the kid was about to pass out then he pulled the kid up. The kid asked , “Why did he do that – the guru said, “In order to be successful you have to want success as bad as you want to breathe like when I was holding your head under water. The guru asked the kid did you see how bad you wanted to breathe that’s how bad you have to want to succeed.

Wow, wanting and needing success is like wanting and needing to breathe. I thought to myself that’s a great story and I am motivated. Let me get back to writing this paper.

However, the message of the story didn’t hit me until I went to CrossFit later that day. (I know I haven’t given you an update yet…it’s coming…promise.) The workout was the toughest workout I ever did… The WOD was called whiner niner it was 9 rounds of 9 box jumps, 9 ring dips, 9 double under, 9 back extensions, 9 burpees, 9 dead lifts 9 mountain climbers, 9 push press, and 9 kettle bell swings and did I mentioned that this was timed.

While I was on my 5^th round I just wanted to give up …..it was super tough. I couldn’t hardly breathe I’m grasping for breath. All I wanted to do is to stop and catch my breath. Then it hit me…When you want to succeed as bad as you want to breathe. “DAMN THAT’S DEEP” Here I am in CrossFit trying to relive some stress and I enlighten myself. I’m in CrossFit breathing heavy I’m uncomfortable but it’s not painful. So I pose myself a question to myself, which is more important to me right now… stop and catch my breath or pushing through the discomfort and completing this WOD. I choose to complete the WOD. I finish the workout in 46 minutes and 49 seconds. Everyone was clapping and congratulating me for finishing the workout but I was amazed how that message resonated with me. “When you want to succeed as bad as you want to breathe.”

During the car ride home I applied that quote to the current situation that I’m in. It’s a busy time in school…So what! Don’t let it stop you from your other responsibilities, being a boyfriend, blogger, business man, etc. Do all of these responsibilities matter to me just as much as breathing? YES…they do. Well make a way to get it all done Martinus, make sacrifices. Give up less important things to get the things that matter the most done. If y’all are not inspired by now I don’t know what to tell you but I know one thing I want to succeed as much as I want to breathe.

I want to thank ET the Hip Hop Preacher @Ericthomasbtc for being an inspiration to me even through you don’t know me. Being that I was born and raised on the east side of Detroit, MI and he’s from Detroit also… I can tell that his message is real and from a place of passion. I wish I could show him some support of something and buy his book but I’m on a graduate student stipend it does not leave much room for extra spending…

Until next time I’m 300 pounds and running….

2013 Goals

Weigh-In Wednesday: 2012 Reflection

Why you shouldn’t have a New Year Resolutions

What’s Your Motivation? (Kia Ruiz from BodhiBear.net)

(Success) How Bad Do I Want It!!!

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