Archive for November, 2017

The best 5 minutes you can spend

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What if you could do something for 5-10 minutes a day for one week and you would reap the benefits for the next 6 months? And the benefits would include:

-better sleep

-higher quality sleep

-get sick less often

-less physical pain

-increased exercise

-decrease depression

-lower blood pressure

-increased energy

If you could put that in a pill, you could retire and live like a boss the rest of your life. But it is not a pill, does not require physical exertion, and it doesn’t cost you a thing.

It is simply the act of practicing gratitude.

Practicing gratitude has been thought of as a religious or spiritual technique by many people and has many skeptics of its benefits. But there are several scientific studies that back up these claims.

My challenge to you is to test this theory out. We all have 5 minutes in our day to make this happen if we are intentional about it.

Don’t overthink this one. Just spend 5 minutes each day thinking about and writing down things that you are grateful for. Pick a time, either first thing in the morning or before bed, and start. The hardest part is starting.

Then from there, just remember there are no wrong answers. You are doing this for you and you don’t have to show this to anyone. Just. Start.

 

Are you willing to give this a try?

Shark habits will make your brain clutter free

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I was listening to the Art of Manliness Podcast yesterday because I’m always working on my manliness. The interview was with one of my favorite people in the fitness industry, Dan John.

Dan John is a guy I really respect because he talks about true fitness being fit in all areas of your life. Meaning, if you are just a set of six pack abs but the rest of your life is a mess you are doing it wrong.

He practices what he preaches too. He is a world renowned strength coach, record holding athlete, devoted father and grandfather, best selling author, and a well regarded religious studies instructor and lecturer. A true, modern day Renaissance man.

In the podcast, Dan started talking about the concept of shark habits. A shark habit is something you do once and you are done with it, just like a shark eats. Gulp.

Some examples he uses are: when he opens an e-mail he responds to it on the spot; he bought 16 of the same shirts so he doesn’t have to think about what he is going to ear the next day; when he receives a wedding invitation he RSVPs on the spot; when you are booking flights, go ahead and get the rental car and hotel too.

Those are just a few examples that he uses all the time. The main benefit of all this?

It frees up brain space.

Couldn’t we all use a little more of that? I know I can. Clearing the clutter, not keeping you bogged down in the minutiae of life, and allowing you to focus on things that really matter.

What are some shark habits you could do to improve your health? What are things in your day that seem to take up unnecessary time and mental effort? Start there and find out how to conquer them.

I am going to start with the e-mail responses. I get SO many e-mails I can easily get bogged down, so I will start there. If you are unsure of where to start, I would suggest doing another Dan John special.

Create a list of the top 14 foods you eat all the time (the average person eats 14 foods per week). Write them down and make that your grocery list every week. Then use that base of foods to make a weekly menu of foods. When meals are taken care of everything gets easier.

Find your shark habits today and see your life become easier.

What’s your plan?

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It's crunch time! Also, Nestle's Crunch time. We have 2 months left in the year and they are crucial.

Think about how most of your years have gone from this point. Your workouts slowly start to fall off. Your eating habits start to backslide. Stress levels go up, weight goes up, and sleep goes down. A bad combination.

Then the New Year starts and you just don't feel like exercising to eating right. You feel sluggish, out of shape, and just blah. Pretty sure that is a word.

What is your plan to not let that happen this year?

You need a plan! Something to help you maintain your fitness level and maintain your healthy eating throughout the holidays. The plan will only work if it takes into account that you are still going to be enjoying yourself.

The good news is, I have a plan you can use and it won't cost you a thing. Just another gift for continuing to read these e-mails.

Make sure you open the e-mail I send you on Friday to get your copy of the Holiday Survival Guide. Tips, recipes, workouts, and more to help you figure out a game plan to get through the next two months.

2018 is the year you crush your goals and it all starts now!

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