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Achieve Your Dreams

Create Your Dream Team

Create Your Dream Team

The STEM 1.0 Corporate Program Home Page

KEY POINTS:

1. You are the sum of the five people that you spend the most time with. So for whatever you are trying to accomplish, make sure you surround yourself with people who make you better. 

2. The key is to take some time to think about who you are spending your time with and make sure that they are positive influences on your life. This will ensure that you have a positive environment that will drive success. 

“We adopt the beliefs, feelings and behaviors of the people we spend most of our time with.” - Robin Sharma

There is a constant battle in the sport science world about whether genetics or environment (like training) is more important in determining if someone will become a great athlete or not. Obviously genetics play a huge role, especially for factors like height. But environment is also critical, for example how you work on your technique determines to a large extent how good your sport mechanics are. So I'm a believer that both are important.

But you can only control your environment and your training. You can't control your genetics.

What this means for you is that your personal environment and your training are not small things. You are still flexible, still under construction, and you respond greatly to your surroundings and your habits. You can empower or dampen your potential depending on your environment. You can improve your various intelligences (including your physical intelligence) through lifestyle decisions. And you get to decide who you want to be by creating the conditions around you.

It has been said that people are the sum of the five people that they spend the most time with. This applies to the amount of money you make, your fitness level, and your happiness. Which leads to an important question about the people around you:

Are they making me better?

It’s a question that professional sports teams take seriously when they bring in a franchise player like Josh Donaldson or Sidney Crosby. They believe that the presence of a great player will elevate the entire team. And it’s true. Think about how LeBron James or Wayne Gretzky have had an effect on the players around them.

So whatever you are trying to accomplish, make sure you surround yourself with excellent people - people who make you better. This can be someone you like training with. Or perhaps a great partner for talking about healthy nutrition and cooking. Or a great friend that you can relax with and just be yourself. The key is to take some time to think about who you are spending your time with and make sure that they are positive influences on your life.

A great team is part of your environment, and your environment drives your success.

Today's POWER-UP: Recruit Your Dream Team

These are the 5 people that make you better and will help you reach your goals and dreams. I also think that you can help these people be better. Together you can achieve great things.

1. Who:                            

Why I need them on my team:

How can we help each other:

 

2. Who:                            

Why I need them on my team:

How can we help each other:

 

3. Who:                            

Why I need them on my team:

How can we help each other:

 

4. Who:                            

Why I need them on my team:

How can we help each other:

 

5. Who:                            

Why I need them on my team:

How can we help each other:

 

 

Dive Deeper: What Google Learned From Its Quest to Build the Perfect Team

Check out this fascinating article from the New York Times about Project Aristotle - a research study conducted by Google that investigated the key elements that contribute to team success.

The Power of 1% Better

The Power of 1% Better

The STEM 1.0 Corporate Program Home Page

KEY POINTS:

1. To achieve your dreams, you have to be committed to improving how you eat, sleep, exercise, and think. A 1% change isn't much, but small improvements each and every day will amplify your life.

2. Being just 1% better every day is like compound interest for your body and mind, where every day’s gain gets added to yesterday’s “principal” so that you earn results on your results. This is called the aggregate of 1% gains.

3. Doing something small each day will leave you with more of everything: more strength, more confidence and more possibilities.

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.” - Jim Rohn

One of the best approaches I have seen for achieving a dream is to focus on being 1% better.

I work with a lot of incredible athletes, but it isn’t always talent that drives achievement. What sets the best performing athletes apart is their dedication to training at a consistently high level. And among that group, there is a factor that sets even the elite athletes apart: lifestyle.

Athletes with daily habits and behaviours that are consistent with their goals tend to be the most successful. I call them “24-hour athletes.”

This is a key idea for this program. To live a life consistent with your dreams and goals, you have to be committed to improving how you eat, sleep, exercise and think. A 1% change might not seem like much, but small improvements each and every day will amplify your life.

Here is an interesting example from the business world: General Electric CEO Jeff Immelt has made 1% Better a mandate. GE collects and analyzes data from its various automated areas of operation to discover how to make micro-improvements in efficiency. Then, using the industrial internet, updates to operating software can be sent to the equipment to create 1% gains in performance. GE estimates that it can boost productivity in the US by 1.5% which, over 20 years, could raise the average national income of the company by 30%. If we use an airplane example, a 1% reduction in fuel costs could save the airline industry $30 billion over 15 years.

Similarly, Dave Brailsford who coached the Team Sky cycling team that won the Tour de France in 2012 and 2013, also applied the principle of aggregating 1% gains. They started by optimizing tire pressure, then working on nutrition, then fitting the bikes to the riders better. This process continued and repeated itself over and over. Ultimately, this approach helped his riders to many championships and medals.

What GE is doing with business processes and Team Sky is doing in sports, you can do with yourself. Being just 1% better every day is like compound interest for your body and mind, where every day’s gain gets added to yesterday’s “principal” so that you earn results on your results. Doing something small each day will leave you with more of everything: more strength, more confidence and more possibilities.

How can we gain some inspiration and learn from our best athletes to help us in our day-to-day lives? Here are a few things that athletes do to overcome obstacles like injuries – consider them nuggets of gold for all of us.

First Nugget: Start small After injuries, Olympians have to get right back to the basics and build their health, fitness and performance from the ground up. You can do exactly the same thing. Go for a 15-minute walk. Do some simple exercises. Go take a yoga class. Just get active.

Second Nugget: Be consistent Olympians build their strength, flexibility, balance, and cardiovascular fitness over thousands of hours and many years of deliberate practice and training. So don’t worry about it if you get off track for a while. The key is to get back to being active as soon as you can. When you start again you might get frustrated, but each time you get going your fitness will come back faster and faster.

Third Nugget: Build a routine Make exercise and physical activity part of your routine. Book it off in your calendar. Make it a priority. That way you won’t have to make a decision about whether or not to do it when you’re busy or if you get tired during your day. Olympians build daily routines to make sure that they can perform on demand. You can do exactly the same thing.

Remember: You only need to be 1 per cent better each day. The difference between a medal and 10th place in many events is just a tiny fraction. And the difference between you getting more fit or not is also just a tiny fraction. I call it the aggregate of 1-per-cent gains. 

Today's POWER-UP

A 1% improvement in your lifestyle will have a multiplied effect on your performance and happiness.

As we work through all of the advice, information and suggestions of the program, stay focused on micro-improvements. They will build the foundation that supports your dream.

Here are some links if you want to explore The Power 1% Better idea more:

Behind GE's Vision For The Industrial Internet Of Things

Tour de France: how Team Sky climbed to the top and stayed there

From http://jamesclear.com/marginal-gains

From http://jamesclear.com/marginal-gains

The Power of Habit

The Power of Habit

The STEM 1.0 Corporate Program Home Page

KEY POINTS:

1.  We fall into habits because we are programmed to conserve energy. But we need to make sure that our habits are helping us achieve our potential.

2. Every habit has three parts: a cue, a routine, and a reward. Instead of focusing on the habit itself (the routine), we need to focus on the cue (what triggers the habit) and the reward (what we get out of the habit).

3. By recognizing our cues and then planning how we will respond to them, we can change our habits.

4. By focusing on the reward, we can sort out why we do it and how it's moving us closer to achieving our dreams. 

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Do you ever wonder why Olympic athletes spend so much time training? Certainly they have to develop the strength, endurance and flexibility they need to excel, but they also have to hone their technique to the point where they can do it without thinking.

Athletes get feedback from their coaches about their technique and then practice the new approach over and over again until it’s automatic. Great practice leads to great habits.

You can make significant strides toward your dream if you know how to build the right habits.

I would like to focus on a particularly excellent book on the subject: The Power of Habit: Why We Do What We Do in Life and Business by New York Times reporter and Harvard Business School graduate Charles Duhigg.

Duhigg explains that 40-45% of the “decisions” we make every day are not actually choices. They are automatic behaviours. He then outlines how every automatic behaviour – every habit – has three parts: a cue, a routine and a reward.

You might think that changing a habit means focusing on the routine – the behaviour we keep repeating. But we actually need to focus on the cue (what triggers the habit) and the reward (what we get out of the habit).

We are cued to engage in a habit by 1) other people, 2) a time of day, 3) a certain location, 4) a particular emotion, and 5) a behaviour that causes other behaviours. By recognizing our cues and then planning how we will respond to them, we can change our habits. Like sorting out in advance how you can avoid the sugar craving that hits you at 10:30 pm.

Looking at the reward of a habit helps us to sort out why we do it. What do we get out of it? And is the reward moving us closer to achieving our dreams?

The key idea here is to look at your habits and then spend some mental effort finding a new way of handling yourself. Understanding cues and rewards can help your break habits that are getting in the way of improvement.

We fall into habits because we are programmed to conserve energy. No one can sustain a heightened level of mental focus and attention all the time. We need automated processes. But we also need to make sure that our habits are helping us achieve our potential.

Remember that it takes 20-120 practice sessions to install a new habit. The average is around 66 days. So remember that for 66 days you need to focus on installing that one new habit until it is routine, then you can redirect that energy somewhere else.

Each day for the next 4 weeks, take 5 minutes to do something new that will help you improve your performance. It can be anything. Drink a glass of water. Meditate for 5 minutes. Get up from your desk to take a walk. Take 3 deep breaths and relax. Turn your devices off early so you can sleep better.

By taking just a few minutes each day to consciously practice doing something new, you will lay the foundation for building great habits as we move through the program.

Thank you all for being a part of the program!

Today's POWER-UP: Identify My New Habits and Routines

Take some time now to identify a few habits or routines that you want to build this year. You can use The Dream Setting Workbook. Or you can fill out the form below to send me your notes. This will help us to give you some tips and feedback on how you're doing.

Name *
Name
What's your new habit / routine? When should you install it? What's the reward if you do?
What's your new habit / routine? When should you install it? What's the reward if you do?
What's your new habit / routine? When should you install it? What's the reward if you do?

The Power of Why

The Power of Why

The STEM 1.0 Corporate Program Home Page

KEY POINTS:

1. Successful people are powerfully motivated intrinsically (within the body and mind), as opposed to extrinsically (money, awards, etc.).  Intrinsic motivation is a more powerful motivator for people over both the short and long term.

2. Start with why to understand your internal motivation. Why do you want to improve your health and performance? If you focus on what drives you from the inside, you will find it a lot easier to implement the new skills, knowledge and techniques that will help you achieve your dreams.

“20 years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” – Mark Twain

When I worked as a coach and physiologist with Olympic-level athletes, I was known sometimes as Dr. Blood. I would often take blood measurements during very hard training sessions to see how their bodies were responding. So I got to see athletes really pushing themselves to their absolute limits.

In one memorable moment, I was working with an athlete at a training camp. We were in the middle of a set and I yelled, “C’mon pick it up, let’s go!!!” He stopped, looked at me, and with venom in his voice replied, “I know how to push myself!” He went on to do a great training set, and we didn’t say much after that. We just did our jobs – and the workout was awesome. He didn't need external motivation; his internal drive was already powerful enough to get to the exceptional results.

This moment highlights a key aspect of motivation. Successful people are powerfully motivated intrinsically (within the body and mind). They want to reach their potential because that’s what they love doing. They are not motivated extrinsically by anything outside themselves, such as money or me yelling. I’d forgotten that. According to both educational and sport psychology research, extrinsic motivation works well in the short term but not so well over time. Intrinsic motivation is a more powerful motivator for people over both the short and long term.

I want you to think about your intrinsic motivation. This program is all about helping you to improve your health and performance. Sometimes things will get tough and you will regress or get off track. But if you’re aware of your “why” – why you are working hard to improve – you will recover very quickly. Starting with why means checking in about your motivation. What is coming from inside you? And what is related more to other people and external cues and expectations? That external stuff is not much help in the long run.

Start with why to understand your internal motivation. Why do you want to eat better? Why is it important to prioritize sleep? Why do you want to get fitter? If you focus on what drives you from the inside, you will find it a lot easier to implement the new skills, knowledge and techniques that will help you achieve your dreams.

Today's POWER-UP: The 5 Why's

I'd like you to build on the dream and goal setting that we did in the last session.

You can use the Start with Why section of The Dream Setting Workbook. Or you can fill out the form below to send me your notes. This will help us to give you some tips and feedback on how you're doing.

Then I'd like you to dive into your work a bit deeper. Take a look at your dreams and goals and then ask yourself why? Why do you want to achieve those things? Then ask again. Go deeper. Get to the root of why you want what you want. For example, when I was in high school I wanted to make the Olympics in swimming. But at the deepest level I loved to be in the water. Annalise Carr swam across Lake Ontario at 13 years of age, and at the deepest level that was to raise money for a cancer camp.

If you can find the deep reasons why you do things you will be absolutely unstoppable.

Name *
Name
Consider your dreams and goals for a moment. Really bring them to life in your mind. Then ask yourself “WHY?” 5 times in a row. That helps you to get deep quickly on what your real motivations are.

Dive Deeper

In one of the most popular TED Talks, Simon Sinek talks about why inspirational leadership “Starts with Why”.  He argues that knowing why leads to action and passion. I’d like you to do the same. Think about the “Why” of your dreams and goals. Writing this down and keeping it in mind will be very powerful for you as you move through this program toward a world-class life.

Dream Set Your Way to a World Class Life!

Dream Set Your Way to a World Class Life!

The STEM 1.0 Corporate Program Home Page

KEY POINTS:

1.  Dreams are our deepest and most dearly held hopes and aspirations. They have the power to inspire and consume us, capture our imagination, and create powerful change.

2. Dreams are more powerful than goals to fuel passion, and drive action and growth.

3. By dreaming BIG, then making small, consistent improvements, you can revolutionize your health and your life.

“If you can dream it, you can do it. Always remember that this whole thing was started with a dream and a mouse.” - Walt Disney

Having worked with so many driven, high-achieving people during my career, I know one thing: promises and goals lack the power to change your life. We have to go bigger.

We have to dream.

Dreams inspire us and consume us. Dreams express our deepest hopes. Dreams capture our imagination. Dreams create powerful change.

Consider this story:

In 2010 and 2012 I attended the Olympic Games as a sport science analyst. I had some incredible experiences and saw some amazing performances. One in particular is etched in my memory. Early one morning during the 2010 Winter Olympics Slovenian cross-country skier Petra Majdic was warming up. Petra was one of the gold medal favourites in her event. But that morning everything went wrong. When she was coming around a corner she slipped and fell off an embankment. This seemingly minor accident was anything but. She had fallen in such a way that she broke her ribs. Her Olympic dream was at risk.

Despite this injury she went on to compete. Each time that she took a breath her broken ribs were scraping over each other. Every time she poled to drive herself forward the vibration forces would have transferred through her arms and torso. Her latissimus dorsi muscles would have been pulling on her rib cage. The pain must have been torturous. But she persevered anyway. She competed in her first heat, and then her second heat, qualifying for the semi-finals. In the semi-final she was fast enough to make it through to the final. Somewhere along the way one of the broken ribs punctured her lung and she suffered a pneumothorax, which is a technical term for a collapsing lung. Still she kept going. In the final she skied her way to a bronze medal.

There’s an iconic picture of her receiving her medal. Two medical personnel flank her on the podium. She refused to go to the hospital until she had been awarded that bronze medal.

After she had been stabilized in the hospital the media were finally allowed to interview her. One question and answer struck me as being life-changing in its importance. The interviewer asked Petra “How could you keep skiing through the heats, semi-final and final despite all that pain?” Petra’s answer was fascinating. She answered “The pain that I went through today to win that bronze medal was nothing compared to the pain that I have gone through training for 20 years to achieve my dream.”

She didn’t say “achieve my goals”, “reach my objective” or even “to win a medal”. She spoke of dreams. Which is very powerful. You see – dreams are more powerful than goals, despite goal setting being the traditional method for building motivation in humans. I realized at that moment that athletes, at least the great ones, use their dreams (which are more powerful than just goals) to fuel their passions and to drive action and growth.

The difference between goals and dreams is subtle but powerful. Petra Majdic used a skill she had developed as an athlete to overcome incredible obstacles and deliver a medal-winning performance that inspired the world. She thought about her dream when she was faced with a decision of whether or not to compete. She relied on the big picture – the vision that she had created when she was a child that she wanted to achieve. Her dream was to win the Olympics. That dream allowed her to compartmentalize the pain of her injury and focus on the performance that ultimately enabled her to complete the competition – successfully.

The same principles apply to almost everything in our lives. By making slight adjustments in the way that we act, think and feel we can move from average to iconic – just like Petra Majdic did. We can learn from people that have pushed the limits of human performance, health and achievement.

Dreams are powerful. They inspire us to new heights. Dreams are our deepest and most dearly held hopes and aspirations. Dreams capture our imagination. Dreams create extraordinary motivation and transformative change. They enable us to live differently.

When Dr. Martin Luther King Jr. stood beneath the Lincoln Memorial at the pinnacle of the Civil Rights movement and inspired his listeners to action, he repeated a single phrase over and over again: “I have a dream.” He didn’t say “I have a goal” or “I have an objective”. His Dream changed the United States and the world.

By dreaming BIG, then making small, consistent improvements, you can revolutionize your health and your life.

If you really want to achieve something, you can dream yourself into doing it. Dream Setting is powerful. And it is the most effective way to change your life for the better.

The difficulty for most of us is that thinking of our personal and professional goals as dreams seems somehow hokey or silly. It’s not. Dreams are a powerful and effective way to motivate you to achieve more. And while some dreams are huge – like inventing a new technology or starting an organization from scratch – dreams can be as small as you want: running a 10 km race, sleeping more deeply, being more effective in your job, improving your body, overcoming an illness or learning how to play an amazing piece of music.

They key to living a world-class life and getting the most out of this time that we have in our lives is to make sure that we have dreams. We need something that powers us to do more. You need dreams that can drive you to be better. Dreams give you a flame in your heart that ignites passion. If you think about what athletes look like when they win – exhilarated, thrilled, excited, energized – you will have an image of what the fulfillment of a dream can do for us all. It gives us a chance to live life at a different level.

The critical defining feature of dreams is that they are about passion. If you really want to achieve something, you can dream yourself into doing it.

Today's POWER-UP: Dream Setting

OK team - it's time to set some dreams! Research shows that if you write down what you want to achieve you increase your chances of reaching your objective. Research also shows that if you tell someone else your chances get even higher. So let's jot down some notes about what you want to be, do or achieve.

You can use The Dream Setting Workbook. Or you can fill out the form below to send me your notes. This will help us to give you some tips and feedback on how you're doing.

Once you've set some dreams and goals, then tell people who you are close to. You'll be amazed at how people start to help you reach your dreams once you start putting them out into the world.

Name *
Name
Jot down some notes about your health, wellbeing or performance dreams. Don't be afraid to think big, we'll break this down more in the coming sessions.
A goal is a strategy or performance that you pursue and prepare for, and may achieve by following a carefully designed plan of action THIS YEAR. Below, list one or more goals that you want to achieve this year in order to reach your long-term dream. Be as detailed as possible, and make sure you set a timeline to achieve these goals.

Dive Deeper: Dr. Greg Wells on Dream Setting at TEDxYork

Welcome to the STEM 1.0 Program

Welcome to the STEM 1.0 Program

Welcome to the Program!

We are entering into a potentially life-changing collaboration. Through this program, you have a golden opportunity to raise your level of health, wellbeing and performance – in all aspects of your life.

In the coming months, this Program will challenge you to examine how you live. As with any 'training' program, you will improve your physical, mental, and emotional health and performance through sustained commitment and small, daily changes. It won’t hurt. But it does require a willingness to experiment and apply yourself consistently over time.

This carefully designed Program will help you learn and apply skills, habits and techniques that have been proven to improve health, wellbeing and performance. Changes will come 1% at a time. A one-percent change in any aspect of your life can have exponential benefits over time. This Program is all about slow, consistent growth and improvement.

Over the course of the program, we will explore how you can

·              Sleep Soundly

·              Think Clearly

·              Eat Smarter

·              Move More

·              Perform Better

Each month, I'll present you with information that will introduce core concepts and also zoom in on specific skills and techniques that you can work on. Occasionally I'll also give you a form to fill out so that we can spark a conversation and send you some individual feedback. The more you engage with the content, the more you'll get out of the Program.

In addition, you will receive articles, podcasts and videos to help you build the habits and skills you need to reach your potential and be extraordinary. These short articles are powerful daily messages about specific topics and will, in some cases, ask you to take action. The more often you read and act on the material we send you, the more powerful the Program becomes for you. Each of the emails will also be recorded so you can listen to them when commuting or at the gym, just click on the audio link at the top of each article.

There will also be question and answer sessions with my team at various stages throughout the program to support your progress. You can send me your questions any time at coach@thewellsgroup.co. The contact page on the website is also an option: it goes directly to my computer, so your questions and all communication between us are confidential and are only shared with the Wells Group team - for example if you have a nutrition question our nutritionist will respond to you.

I have spent my entire career working with high performance athletes, children with chronic diseases and top executives in order to help them achieve their dreams. This program allows me to bring that experience to you. I am super excited to be working with all of you and intend to help you reach your potential and live a world-class life!

To set the stage for growth, the first month of the program will focus on how to set dreams, build great habits, and to create an environment for success. This is an opportunity for you to take a step back and think about what you would like to work on this year to help make this the best year of your life. Of course, we're here to help make that happen.

Thank you all for being a part of the program!

Dr. Greg Wells

Today's POWER-UP

To get you started, we need to see where you are. Please take 10 minutes and complete our Health, Wellbeing and Performance Questionnaire. This will allow you and I to track your progress as you move through the program. It will also make it possible for us to send you specific information that might be helpful if you are great in one area and need work in another. The audit is totally confidential and only comes to the Wells Group Team.