My 20 Mile March Plan
I attended the Global Leadership Summit and got to hear Jim Collins talk about the concept of performing the 20 Mile March.
Its basically a plan to achieve a reasonable amount of progress, consistently every day - something that you can accomplish on good days and bad days. If you have ever read or heard the story of 2 different journeys to the South Pole (Scott vs. Amusdun) you will have a good idea.
I think its an excellent analogy to use on a health journey, a way to stay consistent (like using spark streaks!) I believe it will be key for developing discipline – and discipline begats discipline…
A graphic from Jim Collins
Here is a link to the elements of a good 20 Mile March:
The Seven Elements of a Good 20 Mile March
1. Clear performance markers – although the scale is a performance marker, I don’t think I want the scale to be the defining marker for the daily 20 mile march. I think the number of steps from the FitBit make it an easy to use marker. Therefore, my Performance Markers are going to be:
#1 to hit between 7500 and 10000 steps every day
#2 Plan meals and eat only planned meals every day
#3 Be thankful for 3 things
2. Self-imposed constraints – not to try to do too much, incorporate rest,
3. Appropriate to the individual – not getting stressed, not burning out is important for me to be able to keep going. It has to be simple and something that I can handle doing consistently 365 days per year. It can’t look like someone else’s goal, or pace or path. For example, my sister is having success with a Paleo diet and CrossFit training. Neither are appropriate for me at this time.
4. Largely within your control – designed and self-imposed by me (with accountability from Sparkpeople peeps!) I will PLAN my meals and stick to my plan every day. I will find small ways to add extra steps to each and every day. I have control over these small things. I can choose to be grateful every day.
5. A proper timeframe — long enough to manage, yet short enough to have teeth
-I need to have this consistent 20 mile march continue throughout 2013. In order to stay motivated, I think I need monthly check-ins. I will take my measurements and record them tonight and continue to take monthly measurements.
6.Designed and self-imposed by the individual – I am accountable for my actions and words and I will use Sparkpeople to track consistently.
7.Achieved with high consistency – good intentions do not count!! Do it even when you don’t feel like it!
Today’s Meal Plan
Breakfast – English Muffin, egg, cheese, water
Lunch – frozen Lean Cuisine (chicken and rice)
Snack – Clementine, my own trail mix – pumpkin seeds, peanuts, sesame seeds, flax crackers
Dinner – roast beef, small potato, salad, green beans
Walking – I will take walk breaks during the day (its windchill -27, I don’t want to go outside, but I will walk more inside to get steps up.)
Joy – today I am grateful for my new scarf – its warm, its pretty, sparkly and matches my new sweater and it was made for me by my Mom. I am grateful to be back in the routine, with my kids healthy and back to school today and I am thankful for a good night’s sleep last night.