Posts tagged motivation
Several people sent me messages asking some version of this question after I sent out Friday's e-mail about our new Lifestyle Course. I wanted to provide a little more information for you in case you had a similar question.
It is about establishing six habits that research says will improve your life the most. Those habits are:
-No screens after 9pm -Sleep -Gratitude -Meditate -Daily activity outside -Plan the night before
The goal is to establish these habits as a part of your routine and it will accentuate all the other nutrition and exercise stuff you are doing too 🙂 The course costs $15 and will start on April 24th.
You can enroll here --->
It is a 6 week course with one habit every week. Within that habit, there are daily lessons that will be sent to you help cement that habit into your routine.
You will also have complete access to me for any help you might need. Also, you will have the support of your fellow students in the course in our private Facebook group.
For the price of a meal I think what you are getting is a tremendous value. If you have any further questions, please e-mail me at HuntsvilleBootCamp@gmail.com and I will help however I can.
Have a great day!
Sometimes all it takes is one little spark to ignite a flame. It's the same way with getting started on a healthy lifestyle. One action step at a time. Picking out a specific action and making it a habit. Think about what you would like to change the most. -Your weight? -Your endurance? -Your strength? -Your eating habits? -Your energy level? What is one thing you can do this week to ignite that fire and start conquering your struggles? Here are 20 examples of what that one thing could be:
1. Get the junk food out of your house 2. Set an alarm and stand up for 5 minutes every hour 3. Avoid fast food this week 4. Eat one healthy meal today 5. Take a 10-minute walk 6. Use a foam roller for 10 minutes 7. Floss (it adds 6 years to your life) 8. Stretch for 10 minutes 9. No liquid calories today (soft drinks, alcohol, coffees, etc…) 10. Commit to one workout
11. Turn the TV off and go to bed an hour earlier 12. Take 10 minutes of absolute quiet by yourself to de-stress 13. Find someone who will keep you accountable (friend, trainer, group) 14. Go buy some new workout clothes or shoes 15. Write down your goals where you will see them daily 16. Rather than creating excuses for not getting healthy, create a plan 17. Start a sleep routine you will do every night 18. Eat a vegetable you've never tried this week 19. Take a picture of yourself and do your measurements so you can track the amazing results you are about to achieve 20. Cut ties with a negative person (AKA energy vampire) in your life The list could be thousands of things, but I want you to think of one specific thing you will commit to TODAY to take action on. Pick something you know you can do, keep at it until it becomes a habit, and then target your next goal.
Let's get this fire started.
It is very easy to get caught up in the day to day grind of your life. Going to work, errands, social commitments, TV, etc... all take up time, energy, and focus. This leaves you with very little left in the tank to do something very important.
It is absolutely crucial to think about your future.
Will your future self thank you in 20 years for what you are doing now? That steady diet of fast food will probably get a now, while putting all that money into a 401k would get a yes.
Thinking long term also helps you avoid getting caught up in short term fad diets and fad workouts. Are you really going to NEVER have a piece of bread again? Is that crazy workout where you keep hurting yourself going to be part of your routine in 20 years?
This hits home for me because I keep getting hurt doing jiujitsu. Some little stuff like broken toes, up to bigger stuff like tearing a ligament in my knee a month ago. Well someone tore it for me, but I was there when it happened 🙂
My choice now is to quit or change the way I train at jiujitsu. The way I have been doing it is very physical, never wanting to tap out, and win at all costs mentality. Don’t think 60 year old me will be able to do that. I am choosing to train smarter, not harder.
The same thing applies to the way I treat my body overall. Performing more mobility/stretching, getting more sleep, cutting down on caffeine. These are all things I am doing now that will pay off in later years.
A big goal for me is to be that spry old man that can run circles around the whippersnappers in the neighborhood. I want to be strong, fit, and pain free for as long as I possible can.
Look at the choices you are making as bank transactions. Are you making more deposits or withdrawals in your long term health account?
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This past weekend was awesome! Sunshine and 50-60s temperatures in February are ok by me.
My son and I were planning to go for a hike when I got a text from dad asking if he could come along too. Hiking was his passion years ago, but he had not been able to hike in awhile. Of course we picked him up and the three generations headed out to Monte Sano.
Due to multiple surgeries, injuries, and health problems my dad hasn’t been able to walk for very long at all. His plan was to read a book and enjoy a nice day in the woods while we hiked.
But when we got there his plan changed a little. He decided to hike for a few minutes and then come back. Then he wanted to go a little further. Next thing you know he had completed a 3 hour hike!
It was amazing and my son and I were both extremely proud of him. My dad just kept plugging on, resting when he needed to, and hanging in there. It was truly a gift to be out there with him and my son on a perfect day on the trails.
Your heart and passion can take you further than your body tells you it can.
There is absolutely no way he could have walked 3 miles on a treadmill. That would have been cruel and unusual punishment. But get him out in the woods, spending time with family, and telling stories he hung in there like a champ.
When you find some form of movement you truly enjoy you will push yourself further, you will be much more consistent, and those will lead you to much better results. And you also get to have fun! Win, win. Have you found your form of movement yet? If so, keep doing it! If you quit, get back to it.
If you have not found a form of exercise you enjoy, keep searching. I promise you it is out there. Every human was made to move, we just aren’t all wired the same. Once you find it let me know what is, I might like to try it too.
Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.
If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.
Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?
It could be several different reasons why things did not work out. No pun intended.
Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.
Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.
The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.
Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.
There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.
Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.
Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.
Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.
The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.
Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.
You can join here -->Lean and Clean Challenge
The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!
One of my awesome clients Lesley gave me a really interesting article to read the other day from The Costco Connection. Yep, I didn’t know Costco had a magazine either.
The article was titled “Dieting versus healthy habits” by Dr. Sandra Aamodt. The main idea was questioning why doctors always recommend dieting for their patients when it has not been proven to improve health in the long term.
The most telling quote in the article is where Dr. Aamodt says, “For health, the most important habit is daily exercise. No matter how much people weigh, physical activity predicts better health. People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weight, overweight or obese.”
Two stats that stood out to me are: low fitness is responsible for 16-17% of deaths in the US. Obesity is responsible for 2-3% once fitness is factored out.
That’s not to say you should not watch what you eat. Healthy eating will make you look, feel, and perform better so it is always a good idea!
The main point is to choose a lifestyle change over a diet. It is a clue that diet has die right in the name!
Become more active more often. Ditch processed foods, practice portion control, and cook/prepare more whole foods rather than going on a diet.
I was listening to Tim Ferriss’ podcast where he interviewed Josh Waitzkin. The movie Searching For Bobby Fischer was based on a book his father wrote about Josh’s life as a child, chess prodigy.
Josh Waitzkin is a really interesting guy who has accomplished many amazing things, but what impressed me most about him was what he taught his son about how to react to the weather.
Whenever it rained or stormed he would hear other parents tell their children, “Well, it’s bad weather we can’t go outside today.” He did not want his son growing up with external factors deciding if it was going to be a good day or a bad day. So Josh flipped the script.
Josh and his son have gone out and played in every rainstorm that comes their way since he was born. Now his son will say, “Look Da Da it is a beautiful rainy day, let’s go play in it.”
I thought that was some amazing parenting right there. High five fellow dad, well done!
This is something you can apply to your life too. What are things you can't control in your life that make you decide it is a bad day or not an ideal situation?
I’ve got one that I’m going to fix today. The fact that it gets dark at 430pm has had an adverse effect on me. “Man this stinks. It gets dark so early, it feels like midnight!” Maybe I should go with, “What a beautiful night, there is no way my pasty skin can get a sunburn now!”
It’s a work in progress, but you see where I’m going with this. Only you get to decide if it is a good or bad day, why not make as many good days as possible?
I had just finished teaching my 830am boot camp, picked up a few groceries, and was getting ready to take nap. Then the phone rang, so I grudgingly got up and answered it.
It was a robo-call from the school that I was only halfway listening to, until it said my son’s name. The message said he was absent from school that day.
My heart almost stopped because it was 10am and my son rides his bike to school every day. He had left the house at 720 that morning. All the doomsday scenarios were running through my head as I hurriedly called the school.
The secretary picked up and confirmed that he was marked as missing from school, but she would send a student aide to his classroom to double check. That was the longest 5 minutes of my life. All I could think of was we should have set up way to know if he gets to school every day and now it was too late.
The secretary gets back on the line and tells me it was a mistake and that the wrong child got marked absent. Such. A. Relief.
I felt like we were given a second chance and now we have a way to know immediately when he is not at school on time. We were able to take action to prevent something bad from happening.
Have you been through something similar with your health? Have you been told by a doctor you need to be more active or ________ will happen? Are you starting to see your strength, mobility, and vitality decline? Do you just feel like crap all the time?
It is not too late to fix that! Heed the warning signs and take action.
So where do you start? Start with this quote:
What is something you do (or don’t do) every day that needs to change? Start there, improve your daily routine, and you will improve your future no matter what condition you are in now.