A week into my journey to HEALTH – I have failed miserably. Not really – I am crushing it! I have crossed over the “can’t change creek,” and although I can’t say I have momentum yet, and can’t say I have new mental or muscle memory, and can’t say I have a new organized routine, and – I guess, can’t say much actually, I have managed to drag my behind into the gym, have eaten pretty well, hydrated way more, worked on relationships, and am still standing!
To anchor and build momentum – I need to focus on my H-E-A-L-T-H model. I had defined 6 components in my roadmap:
- Hydrate - with healthy beverages and water
- Exercise & Eat Well– nourish the body
- Accomplish - via focus and planning
- Love - build relationships, be in the moment, be present
- Think - meditate and visualize
- Hibernate – Sleep, reset & regenerate
Just as in a business roadmap, specificity, milestones, and envisioning potential roadblocks and detours are all critical to envision and map out. So even though I am already into execution, to stay on track on the action plans on my H-E-A-L-T-H model, I have to get more precision to progress toward my vision.
1) Hydrate: So far, I have just chosen to do it. – But, according to the CDC and National Academy of Sciences, men should be drinking 125 oz of water a day and women 91. Holy…!! That’s a lot of damn water. I started from a base of less than 12 oz, but in truth I could probably historically go for a couple of days and never touch a glass of water. – And, we make an amazing water at New Age that comes right out of the Rockies, and the same water with 12 billion probiotics in it (Aspen Pure Probiotic) – so I really have had no excuse. So far, this week I am doing good, and am consuming 64oz a day. I simply made it a focus, put a water bottle in front of my face on my desk each day, and that has increased my intake, but to be at standard I have to still figure out how to double that.
2) Exercise & Eat Well: On the Exercise side, one thing they told me at CrossFit, was that reaching my weight goal was 80% nutrition and 20% exercise. So, I guess that means that a workout and then a double quarter pounder is probably not gonna fly. I mapped out to do 4 days CrossFit per week with Wednesday off, and then a big cardio day on Saturday. To fit it in with my schedule, I am doing it at either 0500 or 0600. (ouch). On the eat side, I received a nutrition plan from CrossFit, and of course I get to eat basically bird foot, and lean whatever. The plan however is begrudgingly logical, and basically says eat the right portion size of protein, fruit, nut, and veg…and avoid the carbs. and any kind of sugar. So far, this week I am on track with the gym stuff, and on the eating side am, not too too bad. A few chocolate toffee sneaks at night, but my weight is down 5 lbs. in a week, and I have 3 more lbs. to go to meet my 2/1/18 target of 192.
3) Accomplish – through planning and focus: I have got the plan, got the metrics, got the objective milestones, and am hyper-focused on it. That being said, my personal focus on my H-E-A-L-T-H model has to balance with all my other business, family and outside obligations, which takes even more planning on how to fit it in all together. So far, this week so good. I have made 3 family dinners, not missed a beat at work, and am hitting my personal, business, and family metrics. Now I have to be consistent.
4) Love – build relationships and be present/in the moment: I finally agreed to go skiing with a bunch of West Point buddies for the 1st year after my 10th year of consecutive invites. Now as the rookie, I have to bring the beverages and hump their skis. BS for sure. I am also actually doing more 1-1’s with associates. The response has been, well, it’s about time. Now, I need to schedule some date nights, but I have stepped up the 1-1’s at work with tremendous positive impact.
5) Think – mediate and visualize: My plan is to carve out time each day even for 15 minutes to quietly think. One of the great things about The Coca-Cola Company, is management routines. Daily weekly, monthly routines, etc. It is a disciplined machine. So, every day I write out my to do list, then prioritize A, B, and C items, and then I execute. It gives me 5 minutes to visualize how to get the most out of each day. Could I spend all day doing emails? Of course. Would that add zero value to the business? Of course. One of my mentors who I respect immensely was Jim Kilts, who ended up being CEO for Kraft and then Gillette amongst other huge successes. He used to say, “Just do what matters and measure the hell out of it.” Incredible, giving guy in every way, offset by the fact that he puts A-1 on every steak he eats. So, every day I endeavor to focus on doing what matters, starting out with my daily to do list.
5) Hibernate – sleep, reset and regenerate: A good metric and target on my roadmap is 8 hours a day. I typically average about 6 hours a week currently, and like to be in the office at around 0600. So, this part of the plan, although probably the most important is the toughest. On Monday and Tuesday, I got about 3 hours because of travel and return from travel, and the rest of the week I averaged 6. When I start working again at 8 PM, it usually doesn’t stop until at least midnight – and that is wrong on lots of levels. So, this week I failed miserably on this goal and see the effects when I look in the mirror and when my colleagues echo the same.
I have the model and precision laid out logically, and now need to emotionally build some momentum on it, and in the infamous words of Cool Hand Luke, “get my mind right.” Tomorrow at 0600 I am back at CrossFit Vantage, and have 5 days left to hit my additional 3 lb. reduction. Probably means ice cream is out for this weekend. French fries might still be in the cards though.