Recently I was given a copy of The 21 Irrefutable Laws of Leadership and decided that I will partake in applying these laws to my life online.
My hope is that I can also urge you, my readers and friends, to also partake and keep me accountable for my goals, dreams and ambitions as I also help you.
List your major goals. No more than ten; no less than five.
- Become a Head Coach of a HS or Club Program
- Achieve Level 3 ASCA Certification or Higher
- Prove my self as knowledgeable in Leadership/Coaching
- Become a speaker on leadership and motivation for athletes/workers
- Get involved with post-college athletic groups, such as Master’s Swimming programs
Assess your leadership ability.
- Strengths – Legacy, Growth, Buy-In, The Picture, Empowerment, Inner Circle, Magnetism, Intuition, Respect, Solid Ground, and Addition. From what I gather, it goes along the same lines of other analysis that I have done. I’m attracted to people and people are generally attracted to me. Essentially, I am a people person. I like to network and talk, and can seemingly gain their trust through example.
- Needs Work – Timing, Sacrifice, Priorities, Momentum, Victory, Navigation, Influence, the Lid. What this is telling me is that I have to do a better job of increasing my effectiveness as a leader and rate on a better scale. Not only that, but I also need the willingness to sacrifice my personal time and set better priorities for myself and my teams that I work with.
- Weaknesses – Process. Upon the first completion of the analysis this is the only area that is a true weakness. The process at which I grow needs work. I’d like some help in how to develop a prices of personal growth that I can engage in and would like some classes, articles or books to help improve myself in this category.
Finally, ask others to rate your leadership ability.
“Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.”
This quote really resonates with me. As I was tweeting back and forth with a few friends, there was a sense of humility.
The reason this quote speaks to me so much is just that, you should have humility. Let other people tell you that you do a good job. Ask for that recommendation letter or LinkedIn recommendation.
Everyone’s busy. How do you manage to get a workout in? Do you have an expensive gym membership? Do you just walk or run around your neighborhood? Or do you have trouble finding the motivation to do a workout?
Today, I’m going to give you just a few simple workout ideas using nothing but a resistance band, AKA Stretch Cords.
Resistance bands come in different lengths and resistance levels. The nice thing about using resistance bands is that you don’t have to worry about dropping something heavy on your foot, so this makes for a nice workout even when you are alone.
Find the Bands that work for You
Luckily for the consumer, some giant supermarket stores have a variety pack of Resistance bands. The package that I purchased a few years back included 2 short bands, 2 long and some weird ankle thing (I never have used it) and handles.
This is great because you get multiple resistances easily, and you can adjust between sets or between various exercises. If one band is too light, switch to the other. Still not what you want? Use both!
3 Simple Workouts
In these workouts make sure you are slow and controlled. The best part about using the band is that you can truly feel when you are out of control.
- Bicep Curl – Stand with your feet shoulder width apart (SWA) on the band. Make sure the band is tight enough to give you resistance while standing straight. Loop the band by your feet and stand on it to adjust resistance.
- Tricep Extension – Stand w/feet SWA and pull the band over your head. Extend your arms until they are straight. I recommend keeping the band BEHIND you. Also, make sure to keep your elbows in towards your head.
- Figure 8′s – Start with your arms at your side. Again Feet are SWA. Make a figure 8 with your hand and arm. Your Palm should always be facing the way you are moving. This is very useful for people with Rotator Cuff problems.
- Others – For more workout ideas with a Resistance band visit the Sports Injury Clinic website
All you have to do is couple this with some ab work and maybe a quick run and you’ve got a full body workout without ever having to go to the gym.
Now, these are some very simple workouts that you can do at home or even at the office for a short break. I wish you all the best and feel free to post any questions or comments below!