No time for TIME—fitness experiment

 Time

(Image by Gerd Altmann from Pixabay)

“To make time fly, throw your watch out the window”.

(Anonymous)

The start of a new year allows everyone the opportunity to make changes to enhance their daily Walk into the Future.  Probably not the most astute thing I’ve ever written but there’s a method to my madness.

I was able to expand my running and fitness programs in 2019 by utilizing multiple training methods.  My fitness levels and race times improved monthly in 2019 and I wanted to make sure I made similar gains in 2020.  I’ve mentioned the daily, weekly and fitness tracking lists I currently use.  I can tell you what day I ran, how far and my exact times going back for a few years now.  This process has helped me get faster and mentally tougher but decided to try something new to start 2020.  No worries, I still have lists just wanted to experiment with a new tracking approach for my runs.

Wanted my 2020 New Orleans Rock n Roll half marathon preparation to have a fresh feel to it.

Decided to stop recording my training run times to see how much impact it would have on my overall training.  I still ran my normal distances (6 miles, 8 miles, 10 miles, etc.) I had already mapped out but didn’t record how fast I ran them in January or early February prior to heading to New Orleans.

Surprised how empowering not checking my pace and time during the training runs turned out to be.  The mental freedom this process gave me was refreshing.  I ran hard and hit all my mileage goals but didn’t have a clock always ticking to dictate if it was a quality session or not.  Was able to determine session quality on my own and still got maximum benefits from my running program.

There were days I was able to run further than I planned because I didn’t have a constant reminder on my wrist showing me how long I had been running.  This process will not remain a permanent part of my running program but will utilize again to add something different to my training to keep it from getting stale.  Believe the benefits of not keeping time will enhance my long weekend runs (12 miles or more).  The constant reminder of how long I’ve been running generates more negative thoughts than the distance of the long runs.  So, ditching the time portion of the long run may create the positive results I seek to improve my endurance levels.  Inside information, I’m close to signing up for my first full marathon! 😊

This simple change eliminated the concept of time as an obstacle while running.  Most days out I’m always chasing or trying to beat a specific time based on the distance.  Eliminating the time portion of my run provided a better experience for me to log miles during my training.  Got in 110 miles prior to New Orleans without stressing about run times.

2020 New Orleans Rock N Roll Half Marathon (2/9/20)

This new process got me across the finish line at the 2020 New Orleans Rock N Roll Half marathon in great physical and mental spirits.  Believe this was my best tactical race so far based on my fresh training approach.  I didn’t have any mental blocks holding me back and hit all the milestones I wanted during the race.  Technically, I finished over 3 minutes faster than my 2019 New Orleans race with this approach and minimal physical aches.  I felt all 13.1 miles of the race but was able to recover a lot quicker than in the past.  Started training again 3 days after completing my race in New Orleans.

There’s still a place for TIME in my training program but will not let time determine overall success in 2020.  On to my next Rock N Roll venue—Nashville, TN!

How does time impact your daily activities?  Are there areas the concept of time hampers outcomes?  Curious, thanks!

 “Time is precious…waste it wisely”.

(Cherrybam.com)

Superheroes are all around us—open your mind to see them!

Superhero 2020

(Image by John Hain from Pixabay)

“It’s not who I am underneath, but what I do that defines me”.

(Batman)

My current Walk into the Future provides multiple opportunities for me to discuss life, travel, interests and potential blog topics with tree branches.

I’m lucky to identify future blog topics from the great people I interact with daily.  I can’t develop every idea into something useful for the Walk into the Future blog, but I try extremely hard to never miss a topic to help others on their walk.  Thank you to everyone who has sent me topic suggestions so far.  Please note, if you haven’t seen your topic then I’m still working on the development process.

Superheroes

I published an article back in October 2019 discussing the challenges superheroes face daily:

This article led to an interesting phone conversation with a tree branch while driving to Orlando for two networking events.  Normal conversation but we detoured onto the subject of superpowers.  Not the Batman versus Superman hype or who would win a fight type conversation but what superpower would I have.  We laughed a bit and I had to put some real thought into what superpower I display.

There are a lot of things I bring forth daily.  My main mission has evolved to make a difference daily.  Simple enough but I’ve found the best way to accomplish my mission is to find ways to inspire others to reach or exceed their stated goals.

So, my superpower is inspiration!  You can still call me Calvin when you see me, but I will answer to Inspiration Man!  Nice little ring to it, huh? 😊

Seriously, I view my ability to help others achieve things in their personal and professional lives as making a difference daily.  The concept of serving others has been with me for a while now.  It started with my many roles in the Air Force (instructor, mentor, leader) and continues to expand with my consulting work as well as former roles in higher education.  I don’t have a fancy Inspiration Man uniform (yet) but take pride in being able to guide others and provide tough love when necessary.

My current Walk into the Future provides maximum flexibility to work with diverse people with differing needs for inspiration.  I take pride in my ability to listen and then help generate outcomes to assist people I partner with.  This process can be formal or informal, but my goal is to leave folks inspired to go tackle their day.

My tree branches get daily and weekly check-ins from me to let them know I’m always here for them.  It may not appear to be a lot of inspiration in this process but I’m sure someone smiles when they hear from me—just guessing! 😊  My #1 client is my niece Jayla who will graduate from UCF in May—she gets the full-blown Inspiration Man act daily—even if she doesn’t want it—so lucky!

Speaking engagements and presentations provide me with additional ways to inspire others.  I make a point to never turn down a meeting or presentation request because Inspiration Man needs an audience.  I see these as opportunities to generate additional tree branches and continue to make a difference in this world.  Just finished speaking in 3 Student Success classes at Tallahassee Community College—received the topic the night before the presentations but I willingly accepted the challenge and opportunity to inspire students to find their why.  Again, I don’t turn down opportunities if I can help it.

“Be your own hero.”

(PictureQuotes.com)

Tree branches

Recent conversations highlight superpowers for several of my tree branches:

Positivity Persuasion Writing
Relentless Analytic Organization Connecting with others
Activating Destiny Adaptability / Positivity Writing / Editing
Unstoppable Energy Caring / Empathy Networking

You can see I’m associated with a team of superheroes with diverse and impactful powers.  They are making a positive difference in the world and I’m excited to watch them change lives daily—well done team!

Think we need a cool team name—Avengers, Justice League and X-Men are already taken! ☹😊

So, what’s your superpower? How do you use it to make a difference in this world?  Can you match the superpower to one of my tree branches? 😊

Thanks for walking with me!

“The most important thing is to try and INSPIRE people so they can be great in whatever they want to do”.

(Kobe Bryant)

The long journey home

Moving Forward Feb 2020

(Image by Bluehouse Skis from Pixabay.com)

“A prophet is not without honor except in his own town and in his own home”.

(Matthew 13:57)

There’s an area I’ve had trouble making speaking inroads since I’ve been on my Walk into the Future journey—my hometown.

Never thought my hometown would be the toughest place for me to engage, mentor and help others but it has proven to be a tough place to get invites.  The passage above is my reminder that I’m not the only one to struggle to get a message to people who know me—better folks have struggled with this same dynamic, so I guess I’m keeping great company!  It would have been easy to just give up and focus my energy into more productive environments but that would have been the simple way for me to proceed.

Perseverance requires additional tactics to reach life and professional goals—so I decided to persevere and keep moving forward on this pursuit.

Finally got the invite to speak during the MLK 2020 weekend at the MLK Banquet as the Keynote Speaker!  So, I went from seeking an opportunity in my hometown to having the honor of delivering an important message at the premier event of the weekend—no pressure! 😊

My goal when speaking is always to move the crowd.  People want to be entertained, laugh a bit and take something tangible away from these events.  The theme of the weekend was:  Progression not Regression.

Struggled a bit conducting research for the event since it was open to everyone in the community.  Different demographics, backgrounds, and denominations so I couldn’t go into the Keynote with a complete understanding of who would attend.  This freaked me out for a bit and then I decided to trust my process for building presentations—one slide at a time.

Looked at previous presentations and blog articles to see if I already had something to fit the theme of the weekend.  Nothing matched completely but I recently completed a blog article centered around positive energy in daily interactions.  Decided to use positive energy as the progression and negative energy as regression during my speech.

Dr. King’s 1963 I Have a Dream speech was future focused and still relevant in 2020.  Leveraged this information to continue to build the foundation of my presentation.  Didn’t get deep into Dr. King’s speech but wanted to use it to engage the audience since it was an MLK event.

Introduced the concept of self-awareness to help audience members get a more personal appreciation of progression and regression.  Didn’t launch a deep dive on self-awareness but wanted the audience to understand how everyone can control progression and/or regression in their lives.  Self-awareness helps eliminate roadblocks, generates an Irie (positive) mindset and thoughts to create positive outcomes.

Dr. King’s dream is still alive and believe everyone in attendance was able to discover how they can enhance progression in the community.  Really wanted them to walk out of my Keynote and seek ways to make a difference.  I left them with three questions to help seal the theme, Progression Not Regression:

  • What can you do?
  • Who can you serve?
  • What’s stopping you?

The audience response was tremendous during my entire time with them.  I feed off audience energy and participation—they brought their ‘A’ game and I didn’t want to disappoint since I’ve been trying to get on the hometown stage for years.  Extremely happy for the opportunity and proud of the effort to Keynote this amazing event.

Full disclosure had several aunts, cousins, childhood friends, teachers and my mom in the audience.  Nothing like your mom watching you work a room! 😊  Things happen for a reason and I enjoyed my time with the group.  Feedback has been great so far so hoping I’m going to receive requests to come back and move the crowd again.

Side note:  our high school librarian (retired) was in attendance.  I made a point to acknowledge her during my Keynote because she allowed me to spend most of my free time in the library with her during my high school years.  I was in there so much she let me check out books to other students like I was an employee.  This is where I gained a love for books and reading which eventually led to me pursuing a PhD in Industrial/Organizational Psychology years later.  Small things lead to big results!  She said all my aggravation was well worth it, now! 😊

How do you ensure positive energy (progression) in your daily interactions?  What techniques do you use to combat potential negative energy (regression)?

How will you celebrate Black History month?  Thanks!

Thanks to the Hamilton County MLK committee for putting me on!

“Home is where one starts from”.

(T.S. Eliot)

MLK 2020

 (MLK 2020 Keynote, Jasper, FL.)

 

 

 

Planting seeds in Orlando to grow new trees!

Planting seeds at UCF

(Image by Free-Photos from Pixabay)

“To move forward, you have to give back”.

(Oprah Winfrey)

My Walk into the Future provides me with flexibility to work on projects in multiple locations.  I consider myself a running tourist but can also travel and work in different locations with others when needed.

I’ve worked on projects for the Seminole Tribe of Florida (Immokalee), Intern Pursuit podcasts (Orlando), Salvation Army (Tallahassee), Mastering College to Career podcasts (Orlando), individual clients (Tallahassee, Jacksonville, Orlando and DC), Tallahassee Community College (Tallahassee), MLK event Keynote (Jasper) and the University of Central Florida (Orlando).

Each project had a different audience and expected outcomes which is exciting to me.  Picking these projects allow me to hone my skills and continue to grow as I extend my reach and grow new tree branches.

“Your greatness is not what you have, it’s what you give”.

(Unknown)

My project with UCF was especially rewarding because I was invited to train a group of student workers by an active tree branch.  We have worked together for the past 10 years—first at UCF, then at FSU and now again at UCF.  Full disclosure, this tree branch worked directly for me at FSU.

I conducted team building training for her student workers at FSU and she wanted to bring the same training to UCF as a part of their enhanced student professional development program.  An extra bonus for me conducting the UCF training is my niece, Jayla, is a current student worker in the UCF Career Center and would be a participant.  This was her first time to see me working with students instead of hearing about my work.  Think she came away proud of her uncle! 😊

These opportunities allow me to give back and help the next generation Walk into the Future.  Love the energy I get when standing in front of motivated college students.  Believe the energy they put out helps me find another gear when presenting material to them.  They inspire me to get better daily.

This workshop was designed to help the student workers understand the importance of working within the team environment.  We also touched on how they can still be individuals but can’t let this hinder the overall function of the team.  Example, someone who is naturally quiet will still have to speak publicly in a customer service environment.  We explored understanding differences and how to find strengths in others to ensure work is being accomplished in a proper manner.

We were also able to leverage communication styles and techniques to enhance workplace interactions.  The students were well versed in how their personalities can impact interactions with peers, faculty and staff.  We utilized their knowledge to build team dynamics and translate this information directly to their respective roles in the Career Center.

Team building is not a formal course of study and takes time to implement.  Believe getting students engaged in understanding team building dynamics early will translate directly to their work and life experiences after college.  It also creates a strong foundation they can utilize while in school—group projects, presentations, fraternity/sorority life, student government, etc.

We can all sharpen our team building skills—this workshop is my way to keep this important workplace tool growing.  I was able to plant seeds during this presentation and look forward to watching the new trees grow in the future.  Several students have reached out via LinkedIn and I’m actively mentoring them to help reach their respective goals.  One of the students that reached out works for another tree branch in Orlando—small world!

What are your favorite team building tools?  How does your organization ensure team building is a strong component for growth?  (Respond in the comments section—thanks!)

Thanks for walking with me!

“As you grow older, you will discover you have two hands – one for helping yourself and the other for helping others”.

(Audrey Hepburn)

UCF Training

Where do leaders come from?

Leadership image

(Image by Pete Linforth from Pixabay)

“I’m a leader not a follower.  Unless it’s a dark place, then you are going first”.

(Unknown)

Got invited back down to Orlando in October for my recurring speaking role on the Intern Whisperer podcast.

Season 2, Episode 92 featured me discussing all things leadership to include earliest memories of venturing into leadership roles.

The quote above makes me laugh because I know people who perform in their leadership role in a similar manner.  No worries when things are going well but no support, help or empathy when things get tough.  These so-called leaders also seek the spotlight in good times and hide out during the bad.

Back to the podcast and why I’m discussing leadership in this blog post.  The students who produce the Intern Whisperer podcast are extremely sharp and asked great questions from start to finish.  One question that really stood out to me was, “What was your earliest memory of taking on a leadership role and how did it make you feel”?

Seems like a straightforward question but I had to think about it for a bit.  I have always been an athlete and grew up playing multiple sports; football, basketball, baseball and track (high jump).  Never considered being active in sports as leadership, just a way to pass the time and hang out with friends.  Yes, I know leadership and teamwork are integral in a team environment, but I was just having fun during this time frame.  My interviewers seemed to think my sports background would have been where my leadership foundation started.

My earliest memory of taking on an active leadership role and embracing everything involved was when I became a Master Instructor at Keesler Air Force Base, Mississippi (Biloxi).

I served at multiple Air Force installations as a Personnel Systems Manager (HR Data Analyst) and got an opportunity to train analysts Air Force wide based on my work performance and knowledge.  So, I went for writing computer code for one Air Force base to training every data analyst in my career field—worldwide.  Pretty heady stuff for someone from Jasper, Florida!

This role stands out as my earliest leadership memory because I had to expand my personal and professional goals and understand the importance of ensuring my students got a world class education.  Everything they needed to be successful in the career field came directly from me.  I couldn’t have a bad day in class because my lack of preparation, patience or knowledge would hinder their abilities to perform; in class and when they returned to their respective organizations around the world.

I went from being responsible for myself to leading a group of 25 students on a six-week educational journey.  We routinely graduated 10 classes every fiscal year—I spent 4 years as an Air Force instructor at Keesler Air Force Base before moving back into my career field at Kadena Air Base, Japan (Okinawa).

The Air Force Technical School environment is the incubator that taught me leaders must be able to adjust leadership style, inspirational tactics and provide tough love when needed.  The students needed different things to successfully complete our course.  My ability to lead was needed daily.

It was the most challenging thing I’ve ever done but it laid the foundation for my current leadership and life philosophy:  Make a difference daily!

Leadership article

(Instructor of the Year Presentation)

What are your earliest leadership memories?  How do these memories impact you today? (Respond in the comments section—thanks!) 

Thanks for walking with me!

“Be a LEADER, not a boss”.

(Calvin Williams)

Running fitness—the transformation continues

Transformation

(Image by Kei Rothblack from Pixabay)

“Change is inevitable, but transformation is by conscious choice”.

(Heather Ash Amara)

 I’ve been able to experience a lot of new and exciting things during my current Walk into the Future.  Didn’t have a complete idea how this walk would transpire but happy to report it is going very well.

I get to travel and experience new places and adventures, see friends and catch up, write and network daily and work on my mental and physical fitness.  We will dive into my physical fitness to highlight an important transformation that I’m adjusting to.  Not complaining about this transformation but it has a funny side effect.

My normal body weight when I started this Walk into the Future adventure and blog was in the 205 – 207 pound range.  Was always happy with this weight range because I concentrated more on lifting weights during my gym sessions to build muscle.  I wasn’t a power lifter, but I made sure to add a few additional plates to maintain my muscle volume and fill out my shirts.

My workouts still focus on overall body symmetry with designated days for each body part (chest day, leg day, back, etc.).  The big shift with my fitness program is the cardio components I’ve added as I pursue my half marathon goal to finish under two hours.

I’ve documented in multiple blog posts the increased mileage I’m running to improve my endurance and speed for my races.  I continue to look for ways to get faster as I extend my runs and weekly mileage.  Set a 2020 goal to hit 1,200 miles this year!

The one thing I really didn’t notice was the effect running was having on my body.  No, I’m not going to report aches and pains, that comes with running, that’s normal and should be expected.

The big impact the extended running program has on my transformation has been my body weight.  I registered 194 pounds on the scale last week.  Let’s put that number in life context.  The last time I saw 194 pounds on a scale was 1996—my niece Jayla wasn’t born yet! 😊

Believe I should have known the transformation was happening because my belts all appeared to be getting longer.  I know this can’t happen—it was me getting more toned because of my running and gym activities.  Spent last weekend shopping for new belts because I didn’t want to have that old dude with a too long belt look anymore.  Happy to report all belts have been replaced to keep me somewhat fashion relevant.

Never intended to lose a specific amount of weight when I started running more.  I realize weight loss and body transformation can and do happen when you run a lot.  Figured my weekly cake tasting sessions, pizza and the beer/chicken wing outings would hinder any weight loss goals.

Please read the last sentence again—yes, I still eat cake, pizza, wings and drink beer and still lost weight.  Imagine what would happen if I cleaned up my diet! 😊

My disclaimer is, I run and workout so I can eat what I like.  It hasn’t hindered me so far.  Will look to eat a bit cleaner in 2020 to enhance my overall fitness and race endurance.

What transformation have you had recently?  What can you transform in 2020?  Thanks for walking with me!

 “Transformation isn’t a future event.  It’s a present-day activity”.

(Jillian Michaels)

(Left:  December 2018, 205 pounds / Right:  December 2019, 194 pounds)

Master the art of public speaking

auditorium benches chairs class
Photo by Pixabay on Pexels.com

“According to most studies, people’s number one fear is public speaking.  Number two is death. Death is number two.  Does that sound right? This means to the average person, if you go to a funeral, you’re better off in the casket than doing the eulogy”.

(Jerry Seinfeld)

Public speaking is difficult, public speaking is scary, public speaking is not my strong skill.

I hear these and similar things daily when talking with people about public speaking. I’m sure I had similar thoughts when I started my journey standing in front of people to speak.  The good thing about the fear of public speaking is all your fears can be overcome.  Trust me, if I can get over the fear of standing in front of people and talking, everyone can.

My first exposure to public speaking came as part of my instructor role when I was in the Air Force.  My actual job knowledge (data analyst) was needed to train the next generation of Air Force data analyst.  I was forced to come out of my natural introvert shell and learn how to engage a room full of students who depended on me to help them grow professionally.  No pressure, huh?

“Best way to conquer stage fright is to know what you’re talking about”.

(Michael H. Mescon)

I learned the more I practice the less nervous I am when I stand in front of groups.  Decided to always err on the side of overpreparation as oppose to being underprepared for speaking engagements.  I constantly review notes, transitions and potential questions I may receive during every speaking engagement.

I view anticipating questions, lulls and technical difficulties as war games.  I find it easier to overcome these things by acknowledging they can pop up at any point.  This additional groundwork helps me get comfortable before and during my speaking engagement.  I still get nervous but know I can handle the task because of my preparation.

Researching the organization and people you’re speaking to helps you learn more about the audience so a tailored approach can be taken.  This helps when incorporating examples and stories into a speech.  Knowledge of the organization and audience helps generate talking points that fit so you can connect with them.  I also target specific audience members based on my research.  A quick LinkedIn search can provide an inside nugget I can use to connect with an audience member and seems to put others at ease because I took the time to learn more about them.  This simple rapport building technique can be leveraged to help alleviate anxiety as well.

The ability to read the room is another critical component for public speakers.  There will be times when you will need to adjust to match the emotions, reactions and body language of your audience.  I go into every speaking engagement with a plan of action but because of practice, anticipation and knowledge of the group, I’m able to adjust on the fly (if needed).

I don’t put a lot of written content on slides to avoid limiting myself without a way to pivot if needed.  I started incorporating key words and pictures into my presentations to focus attention back to me—the presenter.  This always provides me with a pivot channel since I’m not tied to slide verbiage.  The key words and/or pictures are used to guide me through the presentation.  Practice provides the foundation to make this process work when standing in front of an audience.

Nonverbal communication can make or break your presentation.  I make a point not to carry anything in my hands (pen/paper/etc.) except the audiovisual clicker.  I try to put the clicker down until I need it to transition to the next slide.  Carrying objects can distract your audience and I’ve seen these things distract the presenter as well.

Eye contact with audience members helps convey confidence and credibility as a subject matter expert.  Speaking rate, pitch and effective use of pauses can help keep the audience members engaged and wanting to hear more from the speaker.  I learned the benefits of audience engagement during my speaking roles in the Air Force and continue to add more tools to my speaking toolkit daily.  Don’t be afraid to move around when speaking—this really conveys confidence but should be done with purpose.  Too much moving looks like you’re trying to get away from them. 😊

These are a few things I’ve used to help eliminate speaking anxiety.  Please note, I still get nervous, but I use my nerves to help fuel my public speaking.  The one thing I ensure happens when speaking is to have fun.  Might as well enjoy myself while I’m standing in front of a group—having fun seems to counteract anxiety and I’m able to press forward.  Try it the next time you must speak in public!

    • FYI: Don’t forget the impact Walk up Music can have on public speaking:

https://walkintothefuture.blog/2018/11/22/walk-up-music

What techniques do you use to overcome speaking anxiety?  How do you prepare for big speaking roles in your work environment?

Thanks for walking with me!

“Speech is power:  speech is to persuade, to convert, to compel”.

(Ralph Waldo Emerson)

TCC presentation