Meet the Team: Abby

Watts is so exited to welcome Abby to the team! Check out her bio below and come ride with her on Tuesdays at 6:15 am! Sign up here!

abbyAbby is a lover of all things sweat-inducing. She got started in the fitness industry after completing her 4-yr. degree from University of Illinois in 2003 and has never looked back. She knew sitting behind a desk would suffocate her free spirit and steal her passion. She loves helping people realize that they can, not only reach their goals, but far exceed them. When she’s not kicking butts in spin class you can find her running a mobile personal training business, adventuring with her husband of 10 years, spending time cooking and trying new culinary delights, and giving her life away to some orphans who’ve stolen her heart in Zambia.

 

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The Phantom Goalpost: Learning to Treat Yo’ Self

When I was flying across the country every 4 days, watching movies on my iPad got pretty old. Just to give you some perspective, when traveling from Boston to San Francisco, that was 2.5 movies each way, and it was 2 movies each way from Indy. That’s over 200 movies of air time over the course of a year. On top of that, all of my work was on a computer, so I got really tired of staring at screens all day.

Enter: Podcasts and knitting

Now this may seem a little off topic, but bear with me for just a minute and I promise I’ll get to the point.

I imposed a “no screens” policy on airplanes because I was spending so much time on my computer at work, and as a result of that, I discovered the amazing world of podcasts. I became obsessed with “Serial” and binge listened to the first 5 episodes on one flight (if you haven’t listened to these yet and you love a good mystery, you can listen to them here). Podcasts, I should add, were exceptionally wonderful because they provided the same entertainment value of a movie, but I was much more productive because I could still concentrate on my knitting projects.

I started listening to a podcast called The $100 MBA. It’s 7-15 minute episodes about business, entrepreneurship, building an online presence, and all things related. They release an episode every day, and they’re super succinct, provide great examples, and offer up manageable action items.

I was listening to an episode of $100 MBA one day and they were talking about goals and celebrating your accomplishments. It’s a concept that really hit home for me and I noticed I was a big offender of what they were describing. It can be totally crippling when it comes to trying to achieve anything at all, and I call it: The Phantom Goalpost.

Instead of explaining the phantom goalpost, Here’s a couple of examples on what it looks like. Let’s call the person in this first example “Alice”:

Day 1: “I really want to lose 10 pounds in the next 6 weeks for my vacation.” – great, Alice, you’ve set your goal.
3 weeks later: “Wow! I’ve already lost 7 pounds! I’m going to go for 15 pounds!” – woah, nice work Alice, raising the bar!
End of 6 weeks: “Ugh! I’ve only lost 11 pounds! This is the worst! I’m just going to eat whatever I want and not care about my weight anymore.”
48 hours later: *Alice has eaten unimaginable amounts of food and has gained back 3 pounds*

This is an incredibly common form of the phantom goalpost. Here’s another true example of what I’ve gone through in my training this year so far:

January 1: “I really want to snatch 77kg by the end of this year” – nice job, Paige, thumbs up!
January 17: “I snatched 70kg! Only 7kg to my goal!” – great progress, Paige, keep it up!
February 19: “I snatched 75kg! I bet I can get 85kg by the end of the year!” – Fantastic! ….wait, what?
March 6: “Man, I snatched 77kg today and that was so hard! 85kg is going to be impossible!” – *insert sad violin music and frowny emojis here*
Today: *Has still not snatched 85kg*

Do you see what’s happening? In both cases, both Alice and I never got to celebrate reaching our goals. And we both met them! Instead of letting ourselves reach the goals we set and enjoy that sense of accomplishment, we moved them farther away and have ultimately been unable to achieve them. This is the phantom goalpost. It’s a goalpost that moves before you ever get the chance to score… and it will kill your ability to feel success because you never allow yourself the opportunity to actually get there. Reaching a goal is something you should celebrate, but first, you actually have to reach it.

By no means, does this mean you shouldn’t continue to set new goals, or that you should set the bar low. We set goals to push ourselves, but they do need to be realistic and achievable. I’m 24 years old, and I’ve only taken 4 gymnastics classes in my life, so going to the olympics as a gymnast is probably not a realistic goal for me. Losing 100 pounds (if you have it to lose) is a great goal, but losing 100 pounds in 12 weeks? Probably not. Goals can have any timeline and be related to any aspect of your life, and they’re an incredibly useful strategy when it comes to keeping yourself focused and on track when you’re working towards something.

Ultimately, my point is this: when you work really hard at something, you want to feel like you’ve made some sort of accomplishment or progress. If you keep changing what that is before you do it, it never actually gets done. That’s why I call it the phantom goalpost. You’re never really sure what the goal is, if it’s even there, or where it might go as soon as you get close. It continues to fade into the mist and scoring becomes utterly impossible.


Here’s a few tricks I’ve used to combat the phantom goalpost, and they’ve made reaching my goals feel (and taste) even sweeter:

Goals written on the first page in my training notebook

Goals written on the first page in my training notebook

1) Write your goals down and date them. Here’s my training notebook and some of the goals I wrote down at the beginning of 2015 (so they are not dated).

2) When you reach that goal, write down the date you reached your goal, and then do something to celebrate. This is the part I like to call “Treat yo’ self”. It doesn’t have to be anything huge or crazy. Hit your weightloss goal? Buy yourself a new outfit. Made it to the gym 5 times this week? Treat yourself to your favorite snack. Hit your 100kg clean and jerk goal? Crush a big a** rainbow sprinkles doughnut. PR DoughnutRan your first 5k without stopping? Go high five a stranger and tell them that you hit your goal. Just do something! Give yourself a pat on the back and 5 minutes to be proud of yourself before you challenge yourself with a new goal.

3) After you’ve sufficiently rewarded yourself, set a new goal. Raise the bar. Not insignificantly, because you still want it to be a challenge, something you feel like you’ve worked for. Write this goal down and date it. You can see this in my picture above.

4) Keep on crushing your goals  and enjoy and bask in the warm fuzzy glow that comes from knowing that your hard work is leading to success.

Keep being awesome, and remember: be powerful today,
Paige

Want to check out a Watts cycling class? Sign up here!

A Schedule, a Discount, and a Dream Job

Before...

Before…

Hello there! This has been a crazy week at Watts. The week started off with a big “To Do” List: pick out paint and paint the studio, buy and build the front desk and cubbies, buy and set up the sound system, have lights installed…. etc.

And the good news…? It’s done! Well the lights go in tomorrow morning, but I’m still counting that as checked off in my book. Now it’s time to hammer out the schedule and get ready to roll!

During...

During…

…well technically we will still be on stationary bikes, “stationary” being the operative term here, but you know what I mean.

So I have a few requests:
1) Schedule: Check out this sample schedule. We are currently planning on the cycling classes being 45 minutes (aka 45 Watts) with a 60-minute ride on Saturday mornings (hence 60 Watts). The Short Circuit is a 30-35 minute lunch time ride for those who would like to get a quick, efficient workout in the middle of the day. Yoga classes will be 45-60 minutes and these times will be posted once they are decided (there may be a mix depending on the time of day). It is a work in progress and if you have any questions/suggestions about class times, please complete the survey here if you have not done so already: survey link!

sample schedule 2
2) Discount: Check out our pre-sale! All classes are now on sale for 10% off for a limited time. Use the code “BePowerful2015” at checkout. You can buy them here:
Mindbodyonline.com
Just click on the link above and go to the online store and select services.

3) Dream Job: Watts is looking for cycling and yoga instructors. If you know any, please send them to our website, Facebook page, give them this email (info@wattsindoorcycling.com), and tell them to come talk to me about our super awesome team.
www.wattsindoorcycling.com
facebook.com/wattsindoorcycling

I’m so excited to finally open our doors and see you all crush some miles and some downward dogs!

Be powerful today!

Paige

Watts: A Journey of 210,000 miles

Hello and welcome to the Watts blog (it will get a better name soon, I promise)! I’m Paige and I am new to blogging, so bear with me as I explore and discover what I want this blog to be for Watts. I thought I would use this maiden-voyage-post to tell you a little bit about who I am, and how Watts came to be.intro pic

For those of you who are new to Watts, or have not yet met me at the LiftLab, this is me. Hi.

Oh, this is also my boyfriend, Dan, and his our his dog, Gus. We moved to Indianapolis from Boston in September of last year for Dan to start working with his best friend, Dan (yes, also Dan), at the LiftLab. Now if you’ve never been to the LiftLab and you love fitness (or exercising, strength training, crossfit, or just generally improving your health) go check it out. It’s amazing. The people are top notch, the coaches are out of this world – like they really know their stuff – and everyone I know who trains there has seen amazing progress since they started training there (myself included).

So back to Watts. After graduating from Purdue in August of 2013, I moved to Boston and started working for IBM. Now if you ever want to go work for one of the largest companies that ever existed, ever, IBM is a great choice. With over 450,000 employees worldwide, IBM employs more people than the majority of cities in the US. However, when you are working for such a big company, it is easy to get lost in the shuffle, and for 3 months after starting work, I sat in my apartment, staring at my computer, waiting for an email telling me I had finally gotten staffed on my first project.

The day finally arrived and with a surprise, too. I was going to be staffed on a project… in San Francisco. Being a consultant can sound really glamorous to a single senior in college: fly to a client, stay in hotels, travel the world, get to work on different projects all over the country… sounds great, right? Well I still think so. But at this point I was no longer single and Boston and San Francisco were really far apart (they still are, just FYI, roughly 2,704 miles each way by plane to be exact). So I started flying from Boston to San Fran every Monday, and back to Boston on Thursdays every week. And this continued until September, when we moved to Indianapolis. I took a week off to move, and then resumed the travel to San Fran from Indy every week until exactly 7 days ago when I resigned from IBM. I flew 209,775 miles (on just United, this does not even include the few flights I took on American or JetBlue) in 1 year and 3 weeks to this one project.

So like I mentioned before, travel sounds exciting, and the thrill of adventure is invigorating, and for about 8 weeks, it was. But then the 8-14 hours of travel each way started to get old, and the movies on the planes that ran for a month at a time got old, and airport food got old, and staying alone in a hotel got old…you get the idea. It just really started to wear on me. I was feeling bad for leaving Dan and Gus in Boston (where they moved so we could be together), and I was lonely in California, because you can only spend so much time with your coworkers after working 8-12 hour days. And on top of that, the work wasn’t really interesting to me either.

Here’s what I learned while leading this bi-coastal life:

1) Routine is essential, especially for a business traveler. This can be routine for so many things: packing, what to do when you get to the airport, daily schedule, weekly schedule, etc. When you don’t have a routine, you eat pizza every day for week, forget your socks, miss a deadline, buy your 8th toothbrush in 8 weeks, almost miss a flight… the list goes on and on.

2) Changing time zones every 3-4 days can be really rough on your body (especially with it’s a 3 hour difference). Here’s how I coped: I stayed on eastern time 24/7. I San Fran, I woke up at 4:30am to go to the gym and was in bed by 9pm at the latest. This was probably the best decision I could have possibly made. It ensured that I had time to train every day and that I wasn’t sleeping the days away when I was home.

3) If you don’t  plan exercise into your day ahead of time you won’t do it. If you say you “might go to the gym after work” and you’re a consultant, you won’t go. When working at a client site, something always comes up. That’s why the life of a consultant is so different work-wise. When you only have 4 days at a client site, they want as much face-time as possible. Yes, you get to work from home on Fridays (in most cases), but they will always wonder…. were you really working? That’s why 10 hour days are the norm and 12 isn’t a huge stretch either. And honestly, after working 7-7 you’re hungry and exercise quickly falls to the bottom of that priority list.

4) When you invest energy and time into taking care of your body, you will get it back. Let me nerd out here for a second: one of the defining principles of the universe is the conservation of energy. You can’t create it or destroy it, it is always somewhere – it just moves around and changes forms – light, heat, sound, etc. Well I found that when I trained, I was energized. If I went to the gym and really focused on crushing a workout, I would be beat right after that workout. But then, for the rest of the day, I would be so much more alert, aware, focused, and energized in all of the things I needed to do. It was like all of the energy that I poured into training that day was coming back out and I was so much more productive, because I had the energy to be productive and efficient. So to summarize: put energy into exercise, get energy out.

5) I wanted fitness and exercise to be my job. When traveling, I found that my favorite part of the day was when I was in the gym, or talking to people about training or nutrition, or just being active in general. I could not wait to leave work and go to bed because that meant that I got to train when I woke up. I was excited, and energetic and I realized that the passion that I lacked in my daily work – which made it just that – lots of work, was missing, but I had it for training.

Watts 72 dpi cmykCoupling this love for fitness with my obsession with music and the joy I had found in indoor cycling classes, Watts was born. I loved the name “Watts” because watts are units of power and back to point 4 above, this whole idea of investing energy and power in yourself and feeling powerful and energized because you did has really stuck with me because I lived it.

I want everyone who comes to Watts to walk out feeling:
1) Exhausted: Because, come on, you just cranked out an hour long cycling session.
But more importantly:
2) Energized: You just crushed a crazy tough workout! You can burn 1000+ calories in one indoor cycling session if the intensity is high. Climb some hills? Sprint on some flat roads? Do some jumps? That shit’s hard! And you did it! And the music was great, and there were cool lights, and you got hella sweaty, and you did it and it was awesome.  You can do anything. You are powerful.

So if you’re still with me, wow. Thanks for hanging in there, because this one was a doozy. I’m so excited for Watts to open next month, and I hope you are too. I have a lot of hopes and dreams for Watts, but I also want to know what you think. Please, if you would be so kind, check out this survey. I want to know what you want out of class, and also, when you want classes. All responses would be greatly appreciated.

Click here for the survey!

Thanks for reading and remember…

Be powerful today.
Paige