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Consistent Results Are Created By Consistent Performance Improvement
“Consistent results are created by consistent performance improvement.” – Raj Gavurla
Many people make a New Year’s resolution to lose weight and stay fit (healthy). By doing so you think your appearance is more attractive and you feel fit (healthy). Therefore, you have more success and confidence in your ability to achieve your great vision, dreams, goals, and mission.
1. The Zone (It’s Mental): Mental Constructs
First and foremost you need to ask yourself how will making your appearance more attractive and being healthy make your ability to achieve your goals become easier. The results of achieving your weight loss and health goals are more than a number on a scale or a specific goal. The reason being is there are several benefits to doing so. Some you didn’t think of will occur.
An example of a benefit is you do not have as many negative thoughts. You are unconsciously able to do what you need in the area of weight and health versus subconsciously having to think about whether what you are doing is helping or not.
By responding to your negative thoughts that are derailing you from success you upgrade your unconscious mind. Examples of negative thoughts are:
1. I’ve Tried This Before and Don’t Continue Seeing The Benefits.
Respond with I’ve learned how to do it better.
2. Does This Really Work (Disbelief)?
Respond with believe it’s really this easy.
3. Just One Won’t Make A Difference.
Respond with your criteria for what is edible and what exercises are needed.
Therefore, you are enabling your success not depriving yourself. When you believe you are enabling success you need to manage it to set further goals to benefit from your successes. There isn’t an ending point. There is continuation and progression (process) towards your new dreams, goals, and mission. Ones you didn’t have when you started. You have a robust life.
2. Create The Best Environment.
You need an intrinsically motivating environment and the tools to control your time and family/social environment. Suggestions are clothing, pictures, music, telling someone who is supportive (cares more), not telling someone who isn’t supportive (doesn’t care), writing in your journal, using the Your Raise The Bar Primer: Mental Performance Tools workbook, and fitness watch.
Socially you need to celebrate your successes and debrief after each workout. Celebrating can be as easy as a smile, to jumping as high as you can, buying yourself a gift, telling someone who is supportive (cares more) etc. If you didn’t achieve your goal stick with it, it will come with consistent performance improvement. Consistent results are created by consistent performance improvement.
3. Health/Nutrition (Eat Right)
Some people currently have physical and/or mental health that need treatment. Research the best treatment(s) for you. If what you are doing or taking is working then stick with it. If it is not working, do research for another form of treatment.
Examples include talking with your family doctor, specialist, chiropractor, trainer, and/or coach. There are natural, pharmaceutical, and stretching exercises for you to try. Don’t quit by thinking there isn’t a way. People are working to find a better way.
With entrepreneurial advancements in humanness, medicine, and technology you lead a robust life. For example, a resource for chronic pain is a book, Pain Free, by Pete Egoscue. The stretching exercises are very easy and does not involve intense physical therapy.
Eat Right (Nutrition)
Eating right is an individualized approach. For example, some people need carbs in the morning and some need protein instead. Create a criteria for the foods you can eat and you’ll be amazed with so many advancements in food products and cooking what is available for you to eat and enjoy. Get out of the rut of eating the same foods, add variety and flavor to the foods you eat.
For example, my individualized eating plan is protein and raw organic vegetables in the morning, water, and tea. This is the first quarter of the day. A couple of hours before lunch I eat organic fruit. Lunch starts the second quarter. Between two and four I eat organic vegetables and organic fruits. Have water, tea, or another beverage of choice. Drink slowly. Dinner starts the third quarter. For dinner I eat more carbs. After dinner starts the fourth quarter. I drink water, tea, or a beverage of my choice. I drink eight slow glasses of water a day.
My Criteria for Eating Right:
Eat 1/2 of what I use to eat for each meal, no refined sugar, limit the bread, limit the caffeine, limit the cheese, no alcohol, eating right also makes you healthy
Learn how to exercise. By doing repetitive exercise your body becomes bored and there is overuse of the muscles. This is why the gains stop. Add variety and set records for you to achieve.
My Criteria for Exercising:
Variety, warm up, cardio on some days (walk, run, jazzercise), lift weights (weight bearing exercises) on some days (lift slowly), sports on some days (several to choose from). Exercising also makes you healthy. I exercise for strength, quickness, and speed. Stretch everyday.
The world’s best exercise is a four mile walk. I’ve known several people with and without health challenges implement a four mile walk to succeed.
during different times of the day and in different positions (standing, sitting, lying, etc.)
There is paid work, volunteer work, and hobbies to keep you engaged. Find/create work that is important to you and you can do well. Working will keep your mind off your health and eating. It gives you the opportunity to be a performing/productive citizen making a living, helping, and doing for your family, friends, and others.
6. Meditate
I meditate to clear my mind, therefore, making it function better and for balance. For me an hour is perfect. Pick the amount of time right for you. It also helps me with my timing.
7. Have Something To Look Forward To In The Evening
It’s nice to have something relaxing and fun in the evening. Invite someone to spend time with family, friends, watch a game, watch tv, listen to music, read, or attend an event.
8. Pray
There is spiritual growth. It brings wellness, good deeds, and peace.
9. Rest
To rejuvenate you need to rest specific activities. This can be in your work and in exercise. Give your mind and body the break it needs to renew these activities. That doesn’t mean to stop working or exercising or eating right completely. It means to work on a different activity, take a month or three off from weights, or tune in to another activity. I sleep at the same time on the weekdays.
Daily do something for your health/nutrition, exercise, work, meditate, have something to look forward to in the evening, pray, and rest. Be sure to inform the people who need to know about your whereabouts to coordinate with them so they don’t worry and things get done.
Continue to learn to get more skilled in each of the above steps to make living a robust life easier.
10. My Consistent Performance Improvement (Better) Exercise:
- Run/jog on Sunday, Tuesday, and Thursday for at least 2 miles (takes mental prep work and performance routine (“thezone”), stretching, calisthenics, and a shower). It takes an hour. Walk on days I don’t run/jog.
- Playing a sport when needed instead of running/jogging or walking
- Calisthenics (natural weight bearing exercises) and some weights when needed
- Do the mental prep work
11. What’s Yours?
You deserve to live a robust life.
Leadership: Winning Compassionately/Fight/Flight Response
“Implement the winning compassionately/fight/flight response.” – Raj Gavurla
The winning compassionately/fight/flight response is an upgrade to the psychology fight/flight response. During our day at work we want better results by consistent performance improvement. When working with teams and during this election year I observe the need for people to work as a team. On a great team each person has a voice for the betterment of the team and to better themself.
However, I’ve seen some team members implement their fight response when they have someone expressing a viewpoint unique from theirs. They communicate their position as does the other person. However, with a not so good team one or both implement their flight response if they don’t hear what they want to hear. They create a sub team because they think the other person is wasting their time and they don’t include their teammate who has a unique viewpoint.
Why? Because they implement their flight response. To them, it’s easier to flee (flight) then have a mature conversation without someone exploding or getting ticked off. Instead of doing so, add a new mental construct called the winning compassionately response.
The winning compassionately response keeps each team member involved and engaged. If done good, it creates better results and teammates learn by seeking to know their teammates to better understand themself. Then, in current and future situations your team and you perform better. It’s a better habit for you and your team to implement. The rewards are enormous. Most notably, you have a more enjoyable and fun workplace (environment), less stress, and your team and you achieve more.
During the presidential political campaign in the The United States of America you hear candidates talk about we need to fight this or that. Implementing their fight/flight response. Instead, how about using the new mental construct, winning compassionately response, for vanguard leadership making America and the world experience winning compassionately by showing the rise of humanity (good prevails over evil).
Continuous maturing, development, and growth brings more peace and prosperity for everyone. There would be a whole lot more progress, achievements, and successes worth talking about than what exists now.
Work As A Team
ENABLE OTHERS GREAT DREAMS, GOALS, AND MISSION” – RAJ GAVURLA
The past couple of months I was a part of two new teams. On the first one we weren’t guided by instruction, however, having been a part of several teams we had to come to agreement on how we would work, what we value as a team, what are goals, and how do we achieve them.
On the second team we were given guidance/instruction on creating a team charter. Both teams are high performing and it’s amazing how much there is to learn from teammates and build relationships. For example, discussing how to approach a project versus just diving in really makes a huge difference in quality, efficiency, and fun.
As you can imagine, each team is protective of each other. One more so than the other. For a team to gain more and each individual to gain more identity must evolve. By evolving identity each person and the team accomplishes so much more and there is a sense of togetherness and value that is indescribable. Each person believes they are a part of something special no one can take away!
Usually during our discussions and conversations as we wrap up to achieve our next goal(s) and mission we wrap up with one question. “What are the next steps?” After discussions and conversations on your team(s) in accomplishing an assignment, goal, finding resolution, or coming to agreement, is someone asking a well timed “what are the next steps?“.
Value of Learning
Take a few minutes to reflect on your achievements or a problem and think of one skill that helped you. I’ve been on the platform sharing my expertise and research with diverse groups (business groups, corporate, non-profit, government, schools, athletic, and community) and each time one question I ask as part of my preparation is: What does this group want to learn?
For example, you were in third grade and you wanted to learn so you could go to the fourth grade, then middle school, high school, and college. You had to learn new skills to achieve more. This applies to your job and to sports. The learning you have now only allows you to be at your current level of achievement, however, by learning new skills you can achieve the next level and beyond. Marshall Goldsmith succinctly puts it as the title of his book, What Got You Here, Won’t Get You There. That’s the value of learning.
One technique to really advance your learning is watching a video of yourself performing what you want to achieve. How about watching a video of your team or business performing what you want to achieve? Would this motivate and inspire performance?
In my presentation skills coaching, working with athletes, interview coaching, working with a business, and working with a team, I video clients so they can gain the full learning experience along with my coaching feedback for them to study. Of course, there are several other techniques we can use to develop a skill until we master it.
So take a look at your skills. How many have you mastered? How many need skill development? Take credit for the ones you mastered and find skill development techniques to help you master the others.
Your goals make your dreams a reality. What do you need to learn to achieve your great dreams and goals?
Congruent Emotions
This morning on the way to the gym, adults were setting up an annual triathlete event for kids in our neighborhood. It was inspiring to see so many kids living in health. For years I played sports and wanted to excel. However, I focused on learning the skills to become better at the sport of season. After researching and modeling others who were more successful, I’m aware there are other ways to drastically improve performance. At times, I thought, they are more talented. They have a gift. To some extent that may be true, however, those with a gift still need to develop and grow it to perform at a new best level. Also, I realized I had talent and gifts they didn’t have.
The point is talent and gifts can be developed, grown, and obtained. For example, I had the talent and gift of presenting and speaking. Although it has been there, I had to develop and grow it and obtain new ones to become a professional speaker. I’ve become an author, am still learning about word choice, delivery, and creating a memorable experience for clients and audiences. By working to develop and obtain other talent and gifts, my professional speaking is better.
In sports, it was the same. Instead of focusing just on the sports specific skills, I developed and obtained the gift of cardio (running) and nutrition. I’m sure these help me on the speaking platform as well. Running was the most challenging for me because there was no ball and no team. It was me and the route. With nutrition it was about what my body responded to and consistent results. Just because someone else could eat it didn’t mean I could eat it. For example, I don’t eat refined sugar (eat raw sugar), artificial sweetener, and don’t drink caffeine and alcohol. I eat till I’m almost full. Consistent results have made it easier to perform and keep me living in health.
For both running and nutrition, the congruent logic was there. I made it a goal and set the intent. The part I didn’t have when starting out was the emotional fortification. When running, I was fighting tiredness, boredom, and negative thoughts. With my new found wisdom, I knew not to focus just on running, nutrition, or sports skills. Putting together a combination of activities and tools has made all the difference. Currently, I run four miles twice a week and a 10k on the weekend. I want to improve to set a new record.
One such tool is congruent emotion. We have to have logic AND emotion. If the logic is not optimal, emotion sometimes gets negative or for whatever reason the logic is optimal but the emotion is too high or negative. Congruent emotion is using emotion to create the mental and physical outcomes you want. For example, you want to do 60 reps of a core exercise. Then a thought comes to mind and creates disruptive emotional stimuli. It is trying to keep you from accomplishing your 60 reps goal of core exercise. It causes an emotional mental and physical response making it harder and throws your counting off. This is easily overcome with congruent emotion. Put emotion into your counting internally (i.e. doesn’t have to be out loud). It makes it easier and your count isn’t thrown off. You’ll easily change the negative emotion causing mental and physical distraction and set a new record (60 reps easier and faster).
Use congruent emotion at work, in athletics, and at home to keep you excelling and contributing to the team. Use it over and over to develop and grow talent and obtain gifts.
Are you planning a meeting for this year or a kickoff meeting for early next year? Book Raj to speak to energize and inspire your team, organizaton or corporation to consistently perform at the top of our game! Call him at 864.569.2315 or contact him at raj@rajgavurla.com with your date, time and location to book your date today!