Cheat Sheet Brant
CHEAT SHEET -‐ BRANT GARVEY AND JULIE MEEK
Brant Garvey – Elite Triathlete and Julie Meek – Performance Specialist, bring you Four Top Tips to help you overcome challenges, get to the finish line of good health and experience your best daily performance. We promised you a one page Cheat Sheet but Brant had a lot to say and Julie did too. We didn’t think you’d mind some bonus material? Although Brant Garvey was born a congenital above knee amputee, it has not stopped this finely tuned athlete from pushing the boundaries of what is possible. With an apKtude for sport obvious from an early age, Brant is a former member of the Australian NaKonal Basketball Wheelchair League and played professional basketball in Spain for two years. And then, just two short years ago, Brant’s desire to run on two legs became a reality when he was able to purchase a ‘blade,’ allowing him to run unassisted. In the process Brant discovered that not only could he run but he could run really fast. Clearly, Brant was a dab hand at swimming and cycling too because in those two years, Brant became an elite triathlete and is now on the road to Rio, preparing for the 2016 Paralympics in Rio de Janeiro. There is no doubt that each of us bump into barriers and challenges that impact our ability to perform at our peak every day. These hurdles might include busyness, faKgue, compeKng prioriKes or even our own high expectaKons but missing a leg certainly adds an extra dimension. The mantra’s and ground rules that Brant uses to overcome his physical challenges and maintain his moKvaKon are super useful.
1
Discover your WHY?
You need to know the real reason you want to do this to help you through the tougher Kmes. ‘This’ is your end goal and the reason why you want to exercise regularly, eat well, get more sleep and have less stress in your life. If you are contemplaKng making a change to your health and your life, are you clear about what you are trying to achieve? This is where a compelling vision is essenKal. A disKncKve and compelling vision is vital in business and is just as important for your health and well-‐being. A clear vision can drive extraordinary personal results and provides a solid focus for your decisions and acKons. Your vision can paint a picture of a future with a desirable and aXainable state. Brant’s personal vision is ‘To push the boundaries of what is possible and the pursuit of
excellence in life and sport.’
How do you create your own vision? Robert Gerrish, founder of Flying Solo Business Micro-‐ Community, has thought about a unique way of creaKng your own personal vision and the WHY? He designed a ‘LeXer from the Future’ and the instrucKons work like this. Instead of wriKng to Robert (who clearly you don’t know), write your leXer to Brant or Julie, take your pick! “Sit yourself down, somewhere nice – a place where you feel calm, comfortable and creaKve. For many this is not the office, but might be another area of the house, at a public library, in a café, park or at the beach. Turn off your phone, clear your mind and write me a leXer. Yes, really. But here’s the thing: the leXer is from the future. One year from now. It’s a leXer that describes your view of the ideal world. It’s not where you are now; it’s where you want to be. In your leXer tell me what you’re up to. How your health looks. What about friendships, relaKonships, your outlook on life and your health. Name names, be specific, get it all down. Take your Kme and keep it real. You may even like to have a close friend, partner or family member undertake the same exercise. When it’s finished, send it to me c/o your own address. When you receive the leXer, I give you permission to open it, read it carefully and circle the major advances from your current situaKon in red pen. These are your goals for the year ahead, the areas of life, work and health that demand your aXenKon. If done well, your LeXer from the Future will reveal an inspiring desKnaKon to head towards. From there, you just need to start the journey.”
CHEAT SHEET -‐ BRANT GARVEY AND JULIE MEEK
2
Once you have your vision clear in your mind, set SMART goals
Don’t keep them in your head, write them down on actual paper and make it real. Goals can float around endlessly in your head but there is nowhere for them to run when they have been expressed and are visible.
Target a specific area for improvement. But don’t forget to be like a postage stamp, sKck to one thing unKl you get there. Don’t crowd your head with great ideas but no acKon.
3
Hanging out with people who boost your self-‐esteem and moKvate you to greater things is vital in life. The value of friends and buddies who can support you and you them, lies not just in health, fitness and well-‐being but can be so valuable in other areas of your life. What to look for in a health and well-‐being buddy: Goals that match and align
How will you know you are making progress
Is it you that you will make this happen or is there someone specific who will help you?
State what you can realisKcally achieve, given available Kme and resources. Don’t make up a fairytale, tell it as it is. Specify when your result(s) can be achieved. This could be one week, one month, six months or perhaps one year depending on the size of your vision and goals.
4
Hanging out with moEvated people -‐ it’s contagious
Tell people (everyone actually) about your goal -‐ people that will hold you accountable in a supporEve way.
The fear of failure can be crippling but so can doing nothing. Aside from being hugely inspiraKonal and an all round great guy, Brant Garvey lives by the moXo of noXcuses. You know where this is heading right? Brant has shown Kme and again that whatever challenges life throws at you, they can be overcome.
Commitment -‐ when going it alone, it is too easy to take your foot off the pedal. Without a buddy it is easy to tell yourself “Having one day off won’t hurt,” “I don’t feel like it, I will give it a miss,” “Just one of these treats won’t hurt.” If your buddy is already on their way to meet you or is counKng on you, you’re far less likely to let yourself or them down. MoKvaKon level -‐ it is essenKal that you spend your valuable Kme with people who are posiKve and who will genuinely push you to reach for your goals and go that step further. NegaKvity breeds negaKvity and sucks the very life out of you and your vision. My training buddies conKnually push me to go faster and harder which means improved fitness, strength and flexibility Time available – ensure that you meet at a Kme with minimal distracKons that suits both of you CompaKbility
So, Julie has thrown Brant a challenge and he is joining the winter round of Get Your Body Buzzing, her 8-‐week online program. The program kicks off next week on the 1st July and if you would like to join Julie and Brant or just check it all out, head over to www.juliemeek.com.au/gybb-‐next-‐step/ Thanks for joining us today! Julie and Brant
Brant Garvey – Elite Triathlete and Julie Meek – Performance Specialist, bring you Four Top Tips to help you overcome challenges, get to the finish line of good health and experience your best daily performance. We promised you a one page Cheat Sheet but Brant had a lot to say and Julie did too. We didn’t think you’d mind some bonus material? Although Brant Garvey was born a congenital above knee amputee, it has not stopped this finely tuned athlete from pushing the boundaries of what is possible. With an apKtude for sport obvious from an early age, Brant is a former member of the Australian NaKonal Basketball Wheelchair League and played professional basketball in Spain for two years. And then, just two short years ago, Brant’s desire to run on two legs became a reality when he was able to purchase a ‘blade,’ allowing him to run unassisted. In the process Brant discovered that not only could he run but he could run really fast. Clearly, Brant was a dab hand at swimming and cycling too because in those two years, Brant became an elite triathlete and is now on the road to Rio, preparing for the 2016 Paralympics in Rio de Janeiro. There is no doubt that each of us bump into barriers and challenges that impact our ability to perform at our peak every day. These hurdles might include busyness, faKgue, compeKng prioriKes or even our own high expectaKons but missing a leg certainly adds an extra dimension. The mantra’s and ground rules that Brant uses to overcome his physical challenges and maintain his moKvaKon are super useful.
1
Discover your WHY?
You need to know the real reason you want to do this to help you through the tougher Kmes. ‘This’ is your end goal and the reason why you want to exercise regularly, eat well, get more sleep and have less stress in your life. If you are contemplaKng making a change to your health and your life, are you clear about what you are trying to achieve? This is where a compelling vision is essenKal. A disKncKve and compelling vision is vital in business and is just as important for your health and well-‐being. A clear vision can drive extraordinary personal results and provides a solid focus for your decisions and acKons. Your vision can paint a picture of a future with a desirable and aXainable state. Brant’s personal vision is ‘To push the boundaries of what is possible and the pursuit of
excellence in life and sport.’
How do you create your own vision? Robert Gerrish, founder of Flying Solo Business Micro-‐ Community, has thought about a unique way of creaKng your own personal vision and the WHY? He designed a ‘LeXer from the Future’ and the instrucKons work like this. Instead of wriKng to Robert (who clearly you don’t know), write your leXer to Brant or Julie, take your pick! “Sit yourself down, somewhere nice – a place where you feel calm, comfortable and creaKve. For many this is not the office, but might be another area of the house, at a public library, in a café, park or at the beach. Turn off your phone, clear your mind and write me a leXer. Yes, really. But here’s the thing: the leXer is from the future. One year from now. It’s a leXer that describes your view of the ideal world. It’s not where you are now; it’s where you want to be. In your leXer tell me what you’re up to. How your health looks. What about friendships, relaKonships, your outlook on life and your health. Name names, be specific, get it all down. Take your Kme and keep it real. You may even like to have a close friend, partner or family member undertake the same exercise. When it’s finished, send it to me c/o your own address. When you receive the leXer, I give you permission to open it, read it carefully and circle the major advances from your current situaKon in red pen. These are your goals for the year ahead, the areas of life, work and health that demand your aXenKon. If done well, your LeXer from the Future will reveal an inspiring desKnaKon to head towards. From there, you just need to start the journey.”
CHEAT SHEET -‐ BRANT GARVEY AND JULIE MEEK
2
Once you have your vision clear in your mind, set SMART goals
Don’t keep them in your head, write them down on actual paper and make it real. Goals can float around endlessly in your head but there is nowhere for them to run when they have been expressed and are visible.
Target a specific area for improvement. But don’t forget to be like a postage stamp, sKck to one thing unKl you get there. Don’t crowd your head with great ideas but no acKon.
3
Hanging out with people who boost your self-‐esteem and moKvate you to greater things is vital in life. The value of friends and buddies who can support you and you them, lies not just in health, fitness and well-‐being but can be so valuable in other areas of your life. What to look for in a health and well-‐being buddy: Goals that match and align
How will you know you are making progress
Is it you that you will make this happen or is there someone specific who will help you?
State what you can realisKcally achieve, given available Kme and resources. Don’t make up a fairytale, tell it as it is. Specify when your result(s) can be achieved. This could be one week, one month, six months or perhaps one year depending on the size of your vision and goals.
4
Hanging out with moEvated people -‐ it’s contagious
Tell people (everyone actually) about your goal -‐ people that will hold you accountable in a supporEve way.
The fear of failure can be crippling but so can doing nothing. Aside from being hugely inspiraKonal and an all round great guy, Brant Garvey lives by the moXo of noXcuses. You know where this is heading right? Brant has shown Kme and again that whatever challenges life throws at you, they can be overcome.
Commitment -‐ when going it alone, it is too easy to take your foot off the pedal. Without a buddy it is easy to tell yourself “Having one day off won’t hurt,” “I don’t feel like it, I will give it a miss,” “Just one of these treats won’t hurt.” If your buddy is already on their way to meet you or is counKng on you, you’re far less likely to let yourself or them down. MoKvaKon level -‐ it is essenKal that you spend your valuable Kme with people who are posiKve and who will genuinely push you to reach for your goals and go that step further. NegaKvity breeds negaKvity and sucks the very life out of you and your vision. My training buddies conKnually push me to go faster and harder which means improved fitness, strength and flexibility Time available – ensure that you meet at a Kme with minimal distracKons that suits both of you CompaKbility
So, Julie has thrown Brant a challenge and he is joining the winter round of Get Your Body Buzzing, her 8-‐week online program. The program kicks off next week on the 1st July and if you would like to join Julie and Brant or just check it all out, head over to www.juliemeek.com.au/gybb-‐next-‐step/ Thanks for joining us today! Julie and Brant
