Alfred Ball

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2010-04-28T12:48:00.001-07:00

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Seeking the Peak: How to Achieve Success by Deciding on a Destination, Creating a Plan and Taking Action

2010-04-10T18:50:00.000-07:00

In October 2000, I started my first job in health and fitness after graduating from university as a Kinesiologist. This was after being rejected from several rehabilitation schools and being told to get more rehabilitation experience (even though I had volunteered at several physiotherapy clinics and a prosthetics clinic for the prior three years). Dejected, I decided to get into personal training with a focus on rehabilitation.

At that time I really didn't have a second career path planned. It was over the next three years that I gave control to various opportunities that took me in several directions including group fitness and group fitness management with the rehabilitation specialization on the side. I didn't have a plan of how I was going open my own rehab clinic within a gym; I certainly didn't put any major focus on it apart from a few management/business courses here and there while collecting various resources from conferences.

It was in 2004, when I transferred to the North Vancouver Steve Nash Fitness World because they opened Personal Training, Pilates Reformer and Spinning Studios, that I took control of my career and started on the path towards Lifemoves.

From the beginning, I expressed my desired destination: a rehabilitation program at Fitness World. Over the next two years I became known as the go-to trainer for any clients who needed rehabilitation. I kept a generalized working plan in my head, but didn't write anything outside of my brain until 2006.

The subconscious is amazing! Without consciously thinking about my goal, opportunities and actions came about that gradually propelled me toward it's fruition. In 2007, when I reflected on my 2006 plan, I saw that it clearly expressed my goal of having a clinic within a year.

From April to June 2007, I wrote a business plan and figured out some of the details of my vision. I proposed it to Fitness World and, after a few months of negotiations, we agreed to make the transition in September.

The business plan is a general plan that gives you an idea of how you are going to become successful and how/when you are going to make a profit. The strategic plan sets out the direction and destination of the company, while the annual plan gives an account of what actions are to be taken on quarterly, monthly and weekly bases.

This same plan and action process is what high performance athletes use to reach their goals of winning world championships and Olympic Gold Medals. Each training session they complete has one or two major objectives -- one action or one step that takes them closer to their goal.

Four Steps to Success:

Decide Your Destination
Set a Path/Create a Plan - Get as detailed as you want (even down to the day)
Decide on the Next Action from #2, then Take Action
Repeat #3, based on #2, with #1 always in mind

Remember, you can make the greatest travel plans, but if you don't take action (e.g., book the plane ticket) you are not going on your vacation. Without action you will sit staring at this screen.

Maybe your next action is deciding on your destination. If you know this, then write down a plan by starting with what you know. Please share what you are going to do next to achieve your own success.

Other Seeking the Peak Posts

Finding, Creating and Being Excellence

Race Your Own Race

Taking Time to Regenerate

Seeking the Peak: Race Your Own Race

2010-03-27T06:53:00.000-07:00

As we aim for our peak performance or being the best at something, many of us get wrapped up in comparing ourselves to others. But, when it comes down to race day or the day we are making an important presentation, we can only manage what is under our control.

This is a lesson I learned competing in Biathlon. Each competitor trains for months and then prepares in his own way on race day. Whether or not we end up in first, second or last really is not up to us. What we can do is go out and set ourselves up to do our personal best.

I clearly remember my strategy during the B.C. Winter Games in Comox, where I won two golds and one silver. It was to "race my own race." This was still about pushing myself and wanting to be the best, but the focus was more on my own performance. I knew that my training and pre-race preparation were both excellent, as was my confidence in my abilities.

During most of the race I saw a competitor a head of me, but not once did I decide that "I had to catch him." I could see that I was gradually reeling him in and eventually I passed him. I think that if I had switched my strategy, I would have exhausted myself trying to catch him instead of having my best race.

With Seek the Peak in July and the Grouse Mountain Run in September, I am aware of what my top physical condition was before I retired from Biathlon and what the top times are in my category. On race day, if I am fitter than I was when I competed in Biathlon and I reach my own performance goals of under 2 hours for Seek the Peak and 31:00 minutes for the BMO Grouse Mountain Run, I will have succeeded; placement is secondary.

Through years of various competitions including the Vancouver Marathon, and in my decade as a Kinesiologist, I have always defined my successes by asking, "Did I do everything I could? Was this my best performance?" Please leave a comment and let me know how you run your own race.

Previous Seeking the Peak Posts:

Taking Time to Regenerate

Finding, Creating and Being Excellence

Looking for more confidence?:

Confidence Empowers a PR on 33rd Birthday

Being OK with Sold Out

2010-03-23T21:28:00.000-07:00

Today I had to tell someone there would be a two-week wait for an assessment because her limited time choices were not available. In the past, instead of holding my ground and sticking to my booking schedule, which does have other openings, I would have extended my day into the evening just to accommodate her. She decided to think about the assessment further before committing to a time that was on her day off. As a service professional and entrepreneur, I am learning to be okay with, "Sold Out". As entrepreneurs we are in control of our own schedules and energy levels; this control is one reason I started my own business.

Health professionals have this deep desire to help everyone. Each time I speak with a potential new client, I feel empathy for their pain and feel their sense of urgency to reduce the amount of pain they are in and improve their functional capacity. However, what good am I to anyone if I myself am physically or mentally ill, or miserable and worn out?

I am still learning how to monitor my energy and the demands for my time. I have gone through cycles of being highly accommodating by booking clients during my own exercise times, as well as booking sessions into the late evening, just because I felt these clients "needed me," to regaining a sense of balance and happiness that best suits me, so I give my peak performance during each session.

Part of managing my schedule and energy has been being clear with what time of day I am best at activities that require creativity versus those requiring detail, mathematics or logic. I have also learned how many sessions I can handle in a row, day or week. This means being okay with being "Sold Out", telling people that I am booking for next week and keeping true to my own needs to maintain my physical, mental and emotional well being.

Being "Sold Out" or having a waiting list is something to be proud of, not something to mope about. It is a sign that you are doing something right, that you found a niche that needs to be filled and that you are in high demand. If you want to connect with and affect more people, try leveraging your time and expertise a little differently, such as hiring an assistant to pass on your knowledge to or write an e-book. Maybe you could teach a course/webinar or do group sessions. After all, there are only 24 hours in the day.

By looking at your schedule, booking time for yourself into each day and then placing everything else around you, you will be able to maintain your own standards, passion for your business and prevent burn-out. Be okay with Sold Out.

Shift Your Thinking: Grow Your Business By Getting to Know Who Sits in Front of You

2010-03-19T18:00:00.000-07:00

"Who sits in front of you?" asked Dr. Edward Crispin, a colleague of my grandfather's and a family friend. I recently met Dr. Crispin, a family physician who shared some basic health care philosophies with me.

Dr Crispin's words made me think: Who are our clients, patients and customers? Are they really ours? When did they stop being people and how did they become "ours"? They are people with lives lived, with families, with stories to tell and with experiences to share. If we listen, we will learn from each other.

We are not here to close the deal, or make the sale. Payment is a way in which others express their gratitude for their education and for being taken care of in the health and fitness industry. Money is also used in exchange for goods and services of equal perceived value.

During my 10 years of being a health and fitness professional, I have always focused on taking care of others, whether they are clients, members or the staff I lead. I strongly believe that keeping focused on taking care of others and developing relationships with people have enabled me to become successful, both financially and professionally.

Recently two former clients who are sisters brought their aging mother in to see if I could help her sustain her independence and quality of life. Their love and caring for their mother is what touched me and I am honoured. In another instance, a client who I helped educate on health and fitness for nearly eight years and who is still maintaining this lifestyle, referred his friend to me.

Shift your thinking and get to know who sits in front of you. When you get to know them, your business will flourish. You will also learn as much from them as they will learn from you. This conversation re-energized me and will shift some of Lifemoves' metrics of success, as well as how I measure my own. I am looking forward to keeping in touch with Dr. Crispin.

Please share with us how will you make a positive difference in someone's life each day. How will you connect with them on a deep, personal level today? Who sits in front of you?

Seeking the Peak: Taking Time to Regenerate and Prevent Burn-Out

2010-03-16T10:00:00.000-07:00

All right. We are closing in on the middle of week 3 of my training for "Seek the Peak" on July 4, 2010. The journey thus far has not been easy. I am still in recovery from my Olympic experience and am integrating back into a more regular work schedule.

Prior to the Olympics I was seeing clients six days a week, with little time to train or put into business development. This was meant to make up for the time I'd be away from clients during the two-week break for the Olympics. I also booked appointments from 10 AM to 4 PM on days between my shifts at Whistler Olympic Park.

This schedule was wearing me out and making me less motivated to attend to clients, my needs, the needs of my family and the needs of my business. It also put Lifemoves on something similar to a simmer, where we were content do things "as is" because it was working. This was opposite of the standards I put forward in my head.

A part of physical training that is often forgotten is regeneration. If you forget about recovery and taking breaks, you will end up burning out in business or over-training. Some of the symptoms are general malaise, lack of appetite and lack of motivation. Coming back on March 1, I felt that my time was in as high demand as it was in January. I had several new clients and not much time to get them integrated or to take care of our current clients.

Getting into a depressive state is something I am highly aware of, so I know when to use strategies to turn those moods around. After the excitement and energy burn of the Olympics, along with working 6-7 days per week, I found that I felt general malaise, I was unmotivated, I was paying less attention to detail and was not delivering what I was capable of. This required a big shift in scheduling and my use of energy. I now think more in terms of energy management rather than time management and I incorporate regeneration strategies.

I could feel myself slowly starting to slip into a possible depressive episode. I knew this had to change so, at the beginning of March, I set a goal of racing Seek the Peak in July. I altered my work schedule and took greater control of my sleep cycles.

Part of what I discovered and am now paying close attention to, is how much energy I have and the maximum work loads I can handle before I need a break. I am in control of my schedule and my commitments. I can say no as easily as I can say yes.

Moving forward from April, I am looking at the number of hours I work on a daily basis as well as my total during the week (In athletic training, this is called Total Volume). Carl Pederson, Physiotherapist, once said in a workshop to "incorporate recovery" every day; this includes physical, mental, emotional and nutritional recovery.

I started the past few weeks with physical recovery, e.g., stretching, light cardio and getting the proper amount of sleep. Tuesdays and Thursdays are long, full days with clients, so I train with light cardio, such as walking and stretching. The other five days of training are more intense and every four weeks I take a recovery week with less volume and less intensity. Every eight weeks I am also adding a massage.

This week, I am working on my nutritional recovery strategies which I will cover in another post. When considering emotional recovery, think about investing time in family and friends, reading a book or perhaps doing something spiritual. I am finding that doing something physical that I enjoy also connects me with my emotional recharging.

After each bout of training, I feel invigorated, happy and proud that I accomplished one more training session.

Remember, take time to add recovery to every day. Take breaks away from work, turn off your phone/Blackberry. Get off the grid for a little while. Have a nutritious, mindful snack. Manage and treat your body properly and it will perform at its peak.

Seeking the Peak: Finding, Creating and Being Excellence

2010-03-01T11:25:00.000-08:00

The Vancouver 2010 Olympics and Paralympics relight the fire and energy I had as an athlete competing in Biathlon. As an Anti-Doping Chaperone, I had the opportunity to be on the field of play, in athlete areas and surrounded by world-class athletes.

This experience also reminded me of the sights, sounds and smells of competing in Biathlon and Cross-Country Skiing. Ole Einer Bjoerndalen, a celebrated and highly successful Norwegian Biathlete who is now in his mid-thirties, even said he would compete in Sochi 2014 when he will be close to 40 years old. We have such amazing athletes who have either grown up with disabilities or have overcome the loss of a limb to cancer or a spinal cord injury, competing at world-class levels. No longer are age and disabilities limitations for accomplishing anything world-class, athletic or otherwise.

To me, being an Olympian/Paralympian means being world-class, setting an example and inspiring others to follow. It also means finding ways around, through or over any obstacles in ethical, moral, legal and fair-play ways to reach your peak performance.

As a former national athlete, these past several weeks of athletic celebration inspired me to get back to my roots of training and competition. I aim to find and create excellence to become outstanding in my business, my personal relationships and my health.

This is not a single destination, but instead a journey with many steps. This means setting the new standards and adhering to everything I believe in, including myself, even when others don't or won't.

Remember, there will always be naysayers who will think you are not capable. I always have hope, create a plan and then take action. I remember last summer when I set a very high goal of knocking 17 minutes off my Grouse Grind time by my birthday. And that is exactly what I did.

I know how fit I was in 1999. I know that I was able to complete a marathon in 4:08 in 2005. When I was on the BC Biathlon Team, I didn't have the confidence, but I had the talent to be on the National Team.

I now have the confidence, talent and knowledge to accomplish my athletic goals this summer. I plan to complete the Grouse Grind Mountain Run in 30 minutes and the Seek the Peak Race (16 km mountain run from Ambleside Park in West Vancouver to the peak of Grouse Mountain at 4100 ft) in under 2 hours.

The last things are training and smart work. I know this dedication to being the most fit I have ever been will translate to excellence in my business and my relationships.

Seek the Peak is my personal and business theme for 2010. How are you Seeking the Peak?

Contributing to a Family and Olympic Legacy

2010-02-28T21:00:00.000-08:00

During his Unleash the Power Within seminar, Tony Robbins described one of our human needs as the need to contribute. Volunteering for the Olympics fulfilled this need for me in several ways.

I was fortunate enough to be at the same venue as my father. As an only child, family is very important to me. Just knowing that he was out there somewhere filled me with a sense of pride, comfort and joy. During our time at the venue, we were able to see each other several times in the workforce break tent between events. I really enjoyed sharing this experience with him and knowing that we both contributed to the success of the Vancouver 2010 Olympics.

At the end of the biathlon events, I was dismissed from my role in Anti-Doping, but before I went home I overheard that the stadium and range were going to be dismantled. To me, this was a call to action. Even though I was not part of the Biathlon Range or Stadium crew, I knew I had to lend my two hands and capable body. It was outstanding how well everyone worked together as a team to accomplish this significant goal in about one and a half hours.

Afterward, I stood in amazement on the range with my dad and thought, "Wow! I am at the Olympics with Dad." I held on to my vision of participating in the Olympics; to me it did not matter that it was not as an athlete. We also took a group photo in the penalty loop, with a bunch of us standing on the podium, including myself.

These are stories and memories that Dad and I will continue to share and reflect on together for years to come.

I took my role as an Anti-Doping Chaperone very seriously, not because I was involved in Doping Control, but because I knew that our interactions with athletes, coaches, officials and team doctors would be part of shaping their Olympic experience and the stories they told when they went home. The feedback we had about Doping Control was that everything went very well. I am proud of our team at Biathlon.

I also spoke with athletes who were at Turin in 2006, who thought our facilities and athletes village were much better. I was also honoured to witness the pride of someone receiving his first Olympic medal. As volunteers, we are referred to as the "Blue Jackets" by John Furlong. We all had our roles and without them, the games would not have succeeded. I am also extremely grateful for all the spectators and residents of Vancouver and Whistler who I met. I noted the enthusiasm and pride they had for the athletes of their home nations, Canada or otherwise, and I was touched and amazed. Thank you to everyone who surrounded me and embraced this unique experience with me.

The legacies of the 2010 Olympic Games are many. Not only do we have new facilities to use for generations to come, but we also have a renewed sense of Canadian pride and memories of all those who journeyed here to participate (athletes, spectators, and athlete families). I hope that this pride carries over and the athletic accomplishments of the Olympic and Paralympic athletes inspires our nation to dig deep and become the champions they have inside themselves.

What are you going to do today to find and unleash your inner champion?

Let the Games Begin at Whistler Olympic Park

2010-02-12T11:22:00.001-08:00

The Olympics are here! I could not sleep Tuesday night -- I was too excited for Wednesday and my first look at the venues, not to mention the adventure of figuring out how to get up to Whistler Olympic Park (WOP).

Buses leave for the Whistler Sliding Center (WSC) and WOP from BCIT on a set schedule. I had a map, but decided to let some well-meaning volunteers direct me to the appropriate parking lot. I was there at 9:45 AM for a 10:00 AM bus. At five minutes to our scheduled departure, with no bus in sight, I thought, "This can't be right."

After asking one of the other loading personnel and being told that the bus didn't leave until 10:50 AM, I knew I wasn't in the right area. An astute woman intervened. Realizing that I was in the sliding centre parking lot (no signs were posted), she radioed the other bus to wait for me and then gave me a ride in a golf cart!

On the ride up we volunteers slept, read our books and got to know each other. With everything going on and very few signs to direct me after security, I turned the wrong direction and boarded a bus thinking it would take me to my venue. Something didn't feel right. I rode the bus with some of the media, but without the people who were with me on the first bus.

Still, it was very exciting to see all the banners, flags, international media and athletes at the Olympic Venue. After a remote check and realizing I wasn't in the right area, I called our contact number to get someone to help direct me back to the appropriate area to meet our coordinator. Eventually, I made it.

After our role briefing, we toured the Biathlon, Cross Country and Ski Jumping venues. As a former biathlete, I was jumping out of my boots with joy as we toured the Biathlon venue. I was filled with a sense of pride and gratitude to have a role where I am close to the action.

During our tour we were allowed to take photos as long as we didn't have any athletes in them. I will post more during the next few weeks and after the games begin tonight.

When we parted at the end of the day, it was time to find the appropriate bus to get us home. A big group of us walked and walked and walked past many buses looking for the one to BCIT. It wasn't there! The buses sit in a bit of a cul-de-sac and we went the opposite direction. With five minutes to go, we had someone radio the bus to have it wait until we got back to BCIT.

My day finished with a second golf cart ride (Thank you!) to the translink bus stop. I know I will have long days that will culminate in some special experiences.

I encourage everyone to go out and enjoy the atmosphere in Vancouver, North & West Vancouver and Richmond. There are many LiveCity events and pavilions to be enjoyed for free.

Grow Your Business by Becoming Its Architect

2010-01-31T09:57:00.000-08:00

I have now been a Kinesiologist for 10 years. Most of that time has been working for others and solely focused on my own success. As a business owner and entrepreneur it is now time to figure out what I do on a regular basis that keeps in me in high demand, why I am respected by my peers and well regarded by my loyal clients.

Understanding what processes I have, how I deliver and where I am positioned will enable me to duplicate this and find others with similar skill sets who can succeed within my business. As a leader I strongly believe coaching our employees enhances our business.

It seems as though not many small businesses have their business processes documented. Lifemoves certainly did not. In 2009, I figured out that I needed to document all our processes so that we can effectively deliver the "Lifemoves Experience" which is our brand. We want every interaction anyone has with us to deliver a consistent feeling.

How we grow from two Kinesiologists to multiple locations without duplicating myself and keeping me as the creative entrepreneur is through business process management. I have started to document how I deliver my Kinesiology services using Lombardi Blueprint.

Blueprint is an effective and easy way to literally create a blueprint for your business, which you can communicate to stakeholders. At the moment I am not concerned with how I want my business to be, but rather how it is. We are focused on documenting the "As-Is" flow diagrams.

In the fitness industry it is widely known that members stay longer if they are involved in other services such as group exercise classes or personal training. We are including our clients, team members and others who are touched by our processes to fully understand how they perceive us and what their interactions are like.

This is a long-term endeavour, but intuitively I know it will have long-term payoffs. We will be able to implement systems that can be duplicated in other locations, document problems as well as make suggestions for improvement. This will remove a big well that stands between us and massive growth.

I encourage all business owners to take a look at Lombardi Blueprint and become an architect of your own business.

Excitement Building for Olympic Games Volunteer

2009-12-13T23:34:00.000-08:00

In late November I invested a whole day in games time training for my volunteer role in Anti-Doping for 2010. I am very excited that I have been chosen to help make Biathlon, the sport I competed in for BC, a fair competition during the Olympics.

During registration we received a deck of playing cards marked Anti-Doping. They are still in the wrapping. I don't think that will ever change. We started with an ice-breaker game to meet each other, we ended up with our our own cheering team. It started by each person challenging the individual sitting next to them to a Paper, Rock, Scissors game, with the winner continuing on and the loser cheering on the winner in the next round. It didn't take long before I found myself as part of the final two. Which thankfully was a best of three. The eventual winner, a Doctor from Calgary won the first round, I won the second round and she won last one. The championship was a small gold plastic cup with "Golden Cup" scrawled in permanent marker on the side. (I will challenge her to a re-match when I see her again).

During the rest of the day we were shuffled from room to room for various topics and a well-catered lunch. Some of the information was very general to our role in Anti-Doping, including role playing difficult situations, while others material covered was very venue specific.

I have my shift schedule for the Olympics and know when I will be picking up my uniform, but have still to fully figure out transportation. One thing is for certain, transportation to Whistler is from BCIT, not far from where I live (phew). The organizers have been kind enough to leave us with at least one day between our long shifts to recuperate. VANOC is very good at ensuring that we are well prepared for our roles and that we will be supported at the venue.

As a former Biathlete, I am very excited to be assigned mainly to the Biathlon venue at Whistler Olympic Park. As an Anti-Doping Chaperone we get be on the field of play and interact with the athletes. These will be memories I will cherish for a long time.

Recent News - December 3rd, 2009 Top Ten World Cup Finish for Canadian Biathlete

Are you volunteering or hosting volunteers? I want to hear from you, so leave your thoughts and share your experience below.

BCIT Mosthetics and Mosthetics Team Participates in Movember for Prostate Cancer

2009-11-09T17:42:00.000-08:00

I decided to join a global movement that is bringing much needed attention to prostate cancer. I’m doing this by growing a Moustache this Movember, the month formerly known as November. My commitment is to grow a moustache all November and I am hoping that you will support my efforts by making a donation. The funds raised go directly to Prostate Cancer Canada.What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the most common cancer to afflict Canadian men with 25,500 diagnosed and 4,400 dying from the disease each year. Facts like these convinced me that I should get involved.

To make a donation on behalf of our team and the men in your life you can either:

• Click this link http://ca.movember.com/donate/your-details/member_id/402650/ and donate online using your credit card or PayPal account, or

• Write a cheque payable to ‘Prostate Cancer Canada’ referencing my Registration Number 402650 and mailing it to: Prostate Cancer Canada, 145 Front Street East, Suite 306, Toronto, ON M5A 1E3, Canada. All donations are tax deductible to the extent permitted by law. Prostate Cancer Canada will use the money raised by Movember for the development of programs related to awareness, public education, advocacy, support of those affected, and research into the prevention, detection, treatment and cure of prostate cancer. For more details on how the funds raised from previous campaigns have been used and the impact Movember is having please go to http://ca.movemberfoundation.com/research-and-programs/.

Unveiling Business Excellence in North Vancouver

2009-10-31T19:03:00.000-07:00

After several months of anticipating October 29th, it was time to attend the North Vancouver Chamber of Commerce Business Excellence Awards held at the Fairmont Hotel Vancouver. Each year they have a theme. This year's was a masquerade.

Not knowing where I could get a mask, my girlfriend volunteered to make my mask for me. She is studying Prosthetics and Orthotics but also enjoys creating things and is very good at doing so. This mask was made to fit and is a masterpiece I cherish.

All day Thursday I nervously waited for the evening's festivities to begin and the reception of my mask. I kept focused on each client during their session with breathing and mindfulness mantras. The pre-event started at 6:00 PM, but due to unforeseen circumstances I was unable to get there until 6:45 PM, not long before dinner started.

Drink in hand, I made my way to my table of ten, "Table 27." I made a very good connection with Dave, a father of one of the nominees. Throughout the gala we joked and predicted who would be the winner of each award. This was only to help me calm down. The awards were presented in alphabetical order with Best in Business and Business Person presented last. As a "Young Entrepreneur" finalist, I was one of the last to find out if I had won.

Each award was presented by the different sponsors who had the opportunity to speak about what it meant to them. The finalists were announced again by wonderfully done short-films produced by Capilano University Film Students.

This was a great project for the students and gave each finalist an opportunity to showcase their business. Thank you John Morrison and Charlie Caanan for a well-edited version of our one day of filming.

I sat on the edge of my seat, with my thank you speech in hand (we were asked to write one, just in case). Unfortunately, I was not the winner. However, I would like congratulate Laurie of Carol's Costumes who said, "Thank you, it is great to be young!" after which the crowd erupted in laughter. It was clear that everyone was enjoying the evening, which ended by celebrating the top three short-films with generous monetary awards and applause.

Even though I did not win, I am grateful. It is an honour to be recognized among such outstanding business owners on the North Shore. Among many other things, I am grateful for all the support I received starting Lifemoves. I am grateful for our clients, I am grateful for having Sahba as an employee and I am grateful for being able to pursue my dreams.

I have been involved in the North Shore Chamber of Commerce for less than a year, but have been welcomed with open arms. Being a Young Entrepreneur I appreciate the family feeling and I look forward to getting to know everyone at future events. Thanks to the NVCC and Fairmont Vancouver Hotel Staff for hosting a lively event.

Getting Noticed in the Blogosphere

2009-09-27T06:55:00.000-07:00

I am relatively new to the whole concept of blogging and it has been a long time since I created my own website using basic HTML (1995). We usually have the superb team at Graphically Speaking make additions/changes to our website. However, in an effort to save my money and learn more about the subject, I decided to venture out on my own.

One of the points of the three blogs on the Lifemoves website is for myself and my company to establish credibility. Second, it is to engage our readers and provide useful and relevant information for them.

Sure, we could write posts until we were sick of writing, however we need to find readers. So, I diligently went down to my local book store and purchased, " The Rough Guide to Blogging" by Jonathan Yang. It is segmented into great little chapters about the ins and outs of blogging, including a list of some of the top blogs in various categories.

There are two ways to get noticed and have people follow you: one is having an RSS feed and second is to be listed on blog directories. Sometimes I do things backwards. I created an account at Technorati, a huge blog directory and tried to claim my blogs without having the RSS feeds. Technorati gets you to put a post on the blog and add an RSS with a code to identify the post as yours.

After a couple of hours of mucking around with a desktop RSS Builder and Adobe Contribute to create the feeds and icons to the blogs, I figured out a simpler solution. Using the feed builder at Ice Rocket and Feedburner to create the feeds and editing the template HTML to add the icon, I was finally successful. With a little bit of trepidation I submitted our blogs to Technorati again. Eureka, it worked!

If you own a blog and aren't on Technorati, do so today. There are all kinds of tools, widgets and blogs to help you get noticed. There are a few more steps, like adding a description, placing keywords and waiting for them to review our blogs. You can even automate the PING when there is an update. All things I still need to do using the easy instructions.

I look forward to more of our Kinesiologists writing posts as our blogs and podcasts grow.

Happy Blogging

Confidence Empowers a PR 00:39:56 Grouse Grind on 33rd Birthday

2009-09-10T10:20:00.000-07:00

I chose the University of Guelph for several reasons: the Human Kinetics program's reputation, the Nordic Ski program and their Student Athletic Therapy program. In 1996, I was still competing as a member of the BC Biathlon Team while training to be on the Canadian Olympic Team.

While my peers trained in Canmore, I toiled away in University completing my degree in 1999. While I balanced my commitments to the BC Biathlon Team, Gryphon Women's Ice Hockey Team (student athletic therapist) and the Gryphon Nordic Ski Team (competitor), my fellow competitors were gaining World Cup experience and getting faster.

Even though I didn't make it to the Olympics then, the Olympic torch stayed lit in the back of my mind for the past 13 years. I will be there as a volunteer and a spectator when they come to Vancouver in February 2010. What a party and experience that will be.

After nearly ten years of deep reflection and self-learning I figured out why I didn't make it then. My coaches, my friends and my family certainly thought I had the talent, even I did; they also gave me the resources. What stood between myself and the Olympics? Confidence

In high school I was bullied so much that it destroyed my sense of self and my ego. Up to second year, there were times when I was even suicidal. Bullying can destroy a person. But with the right support, time and reconstruction of self-belief systems it can be overcome.

Confidence was lacking while I was in University. Ten years later and after the Anthony Robbins seminar, "Unleash the Power Within" I have reconstructed my self-confidence and have tools to use when I end up using self-defeating mantras. I also know that I have very loving friends, family and co-workers.

With a deep rooted belief in myself, my abilities and my physical training knowledge (as a Kinesiologist and an NSCA Certified Strength and Conditioning Specialist) I set what some of my colleagues thought was an unattainable goal of a 35-minute Grouse Grind about seven weeks ago.

Starting at 53 minutes, I knew I had a long way to go. But I also knew what my body was capable of doing. I want to be among the elite in Vancouver doing the Grouse Grind - to have the sense of accomplishment.

My goal was set - I had the talent, leadership (self), confidence, knowledge and plan. I shared what I wanted to do with my friends, my family and the world via Twitter and Facebook. I had the support of everyone I connected with, including Jean-Michel who lent me his Speed Training parachutes (what a rush). The goal was public; now I was committed. I was unwavering in reaching for this. The first big hurdle was to see the:"39" by my 33rd birthday. Today - 39:56min!

When you do something different or are different, some will try to cut your tree down -- "tall poppy syndrome" -- and those who don't believe in you. Before others will believe in you, you must believe in yourself. Keep those roots strong and deep within yourself. Develop a strong core-belief system like a big round oak tree.

Keep learning and keep celebrating the small steps take you towards your goal. Make sure that your goal is something that you are deeply passionate about, something that connects to your values, something that you will not let go.

After each step, take a moment to re-evaluate. Are you on the right path? When there is a roadblock re-evaluate the path, not the goal. Maybe there is another way that you can reach it?

On the way home from each Grouse Grind and after each training session I was always reviewing with these two questions: "What did I do that helped me succeed?" and, "What did I do today that prevented me from having greater success?"

Today I pulled everything together. My mental focus started yesterday. I knew that in order for me to achieve a 39-minute Grind I had to be prepared, but I also had to focus on the process. My attention was was on how fast to move my legs, what my target heart rate was, what line I was taking, how I was going to be, what mantras I was going to use during the way up, not on the time. When your focus is on the process, time takes care of itself (we can not stop it or speed it up).

During the summer I discovered by reading and implementing Dr. Saul Miller's book "Why Teams Win," that Preparation + Talent + Leadership = Confidence = Success.

I put everything I had physically and mentally on the line today so that I could say at the top, "I pushed as hard and as smartly as I could today!" and smile. Always smile; enjoy life for what it brings and what you bring to it.

If you are lacking confidence - start by doing small things that you are pretty sure you can succeed at. When you do, try something a little more outside of your comfort zone. With each successive success you will gradually build more confidence.

I am confident that I can hit my target of a 35-minute Grouse Grind by the end of the season and be in the elite group by next year. This will only happen when I execute the plan.

Plan, execute the plan, review the plan, repeat.

This new confidence helps me show up better in my sessions with clients and during other business activities.

Please find me on twitter at AlfredCEBall, Lifemovesca or Getmoving4life.

Become a fan of Lifemoves on Facebook.

Namaste,

Alfred Ball - Grouse Grind Fanatic, New Yogi

The Difference Between Trying and Success

2009-08-09T10:22:00.000-07:00

Over the years I have read many different organizational and motivational books and engaged several different Business Coaches aiming to become more effective and successful. Approximately 99% of the organization books and most of the coaching sessions have directed me to more methods, but never to the psychology of how to become more organized, more focused and more effective.

"Getting Things Done," by David Allen delves into the deeper aspects of how to capture, categorize and review everything that needs to be done. Even though, I don't follow it 100% all of the time, I really find that breaking things down into "next action", "projects" and "someday" items really helps me keep my mind clear (even during overcast and foggy days in Vancouver). The method that you use to do this is all up to you - paper, PDA, etc.

What tools do I use? I found SMEAD products to be the best for filing and capturing things in paper format; I prefer Outlook and my Blackberry for all those task lists and capturing thoughts. Categorize using tags that you comprehend; have as few or as many as you want.

Now, do you have anything that you are dreading to do? If it takes two minutes, do it. Otherwise, delegate or delete it. We have all heard physical activity makes the mind sharper, but as an entrepreneur do you still keep putting off your exercise time because "other stuff" keeps coming up? I find that there is always work related stuff that needs be done.

What is your emotional connection to your physical activity program? Are you really committed to it? Are you as passionate about it as your business? Is your self-talk around it positive or negative? Do you feel confident when you are engaged in the activity?

Why do some athletes/teams become champions and others just don't seem to make it? Dr. Saul Miller's book, "Why Teams Win" answers many of these questions. It also has several tools to develop your own mental fortitude for winning. Yes, you can win in an ethical way.

I recently found something I am committed to becoming the best at in Vancouver in my age group - the Grouse Grind. I will do what is necessary to win. I have the talent, I was a Nationally ranked by Bi-athlete for several years - but during that time I had low-self confidence, which I contribute to me not making it to the World Cup level. (I am still going to the Olympics as a volunteer). As a Kinesiologist, I also have the knowledge to develop my own training program (I also know what my body is capable of, e.g. where my physical edge is). If you don't have the knowledge, seek the help of a well-educated Kinesiologist or Personal Trainer.

My schedule changes on a daily basis, but I know that during my training per week I need to complete my intense intervals, plyometrics and the Grouse Grind. I am ready to push and feel the discomfort as I go to my physical limits. As an entrepreneur, how do I manage my time around this? My training session is sacred, but the time during the day is flexible.

This weekend I was unable to go on my usual Friday, so I was going to go up the Grouse Grind® Sunday. Then my meeting changed to Sunday. Saturday morning I went through the routine that I know makes me successful – stretching, hydration, positive talk, rehearsing the techniques and mantras I need to get sub-45 minutes, enjoyment and encouraging others on the way up. After an intense push to the top, I finished in 44:32 min, - 1:12min, in the top 54 of nearly 800 in my age group.

After two weeks of dedicated intense training, I am already feeling more grounded and I am getting things done. I have been fitter in my life when I was competing in Biathlon. Some may say I am crazy to think that I can hit the 35 minute mark by Sept 20^th when the BMO Grouse Mountain® run event is. Sven Winter and Maragret Benson, two athletes who Lifemoves sponsor, know no boundaries; they have accomplished so much already. I also believe that the human body and spirit are capable of amazing things; we just have to try.

The difference between trying and success is a little more "UMPH!"

This confidence flows into business meetings, relationships and client sessions. My next steps are to use some of the questionnaires from Dr. Saul Miller’s "Why Teams Win: 9 Keys to Success in Business, Sport and Beyond" to gain insight into how I can develop strategies for myself, my business and inspire my Lifemoves Team to become winners more often and more capable of getting things done.

How are you going to add more “UMPH” to your day?

Follow me on twitter @AlfredCEBall, @lifemovesca, @getmoving4life

Stick to Your Knitting Don't Get Distracted By Flashy Opportunities

2009-07-24T10:23:00.000-07:00

Over the last two months we were presented with several opportunities for expansions, marketing and change in business directions. Two of them include expansion possibilities while others would have moved Lifemoves in very different directions.

We needed these distractions to learn several lessons including: how real estate transactions work, what makes sense to our brand and our strategies and to refocus us on our core business. The idea of expanding was something that was in our strategic plan, however it was premature. At the same time it was very exciting to have two opportunities end up in my email inbox. Being the curious-natured person I am, I had to explore. I spoke to many friends, family members, mentors and business coaches.

I figured out through this difficult process where my business needs to be both operationally and financially to meet the requirements of an expansion. I also learned that an opportunity not taken does not mean an end to a dream, just that it wasn't the right path.

Another big lesson is that there will always be opportunities presented to you, always people wanting to sell you something. I now ask myself these questions: "With what I have going on now, can I afford the resources (time/money/people) to explore this?"; "Does this fit into our core business and meet our brand requirements?"; "What direction would this opportunity take us?"; "How would this affect my relationships with my family, our clients, my friends and mentors?"

Opportunities are always flashy and exciting. It is flattering to be approached for TV roles and expansion. However, can you still meet the needs of your core business while taking on the new role or responsibilities? Can you be world class in these new endeavours?

I am working on building Lifemoves into a world-class brand. Our focus is health, wellness and lifestyle programs for clients with disabilities, chronic medical conditions and/or injuries. We help them transition from medical treatment into community-based health and fitness programs. That is what we do. That is who we are. That is our knitting; in the end we want to have knitted a world class brand called Lifemoves and have helped thousands of people Get Moving For Life.

"Stick to your knitting; in the end you will have knitted something." - Father

We are re-focused on what needs to be done in 2009 - 2010 as Lifemoves moves into is 3rd year.

Alfred Ball