Posts tagged sticking to exercise
I was reading about how the beauty standards have changed so dramatically over the years. I believe it is what most 39 year old fellas do in their spare time. So I made a little list of some of the highlights of the more popular trends that have been in:
-Pale skin is in! (I missed my era) -Perfume over bathing -Full figured always in (except past 100 years, starting mainly in the 1960s) -Wigs -Blondes were out at one time. Can you believe it? -Max Factor makeup setting the beauty standard with his Beauty Micrometer. You needed to have a nose the same length as the height of forehead and your eyes should be separated by a space the width of one eye. But if not, it could be corrected with Max Factor Make Up!
Check out this picture of the Beauty Micrometer. Looks cozy.
-Plucking -Plastic surgery, Airbrushing and Photoshopping -Tiny waists -Dark skin is in -Big booties -Big boobs -Big hair
Meanwhile, in modern day Africa being overweight is considered a positive thing. There are even businesses in Nigeria that help people put weight on. While in in the modern day fashion world, “plus sizes” are considered sizes 6-14. What the what?
My main point in this: you do you. Are you comfortable with your hair, looks, body, etc…? Good! You are on the right track.
If you are not happy with any of those things, why? Look at that list above. At one point in history all shapes, sizes, and looks have been considered beautiful. What changed?
Trying to fit the mold the media has made is simply impossible for many people. Thankfully I was born with an LA face and an Oakland booty, but not many are. Most people’s genetics will not let them be 5’10” and a size 2 with big boobs or have the Kardashian look.
My secondary point is that everybody is a hottie to somebody. Feel free to write that one down.
Trying to achieve those bodies can lead to eating disorders, negative body image, depression, and potentially passing those down to their children. I think it is awesome when people are doing their best to improve their bodies, when it is done the right way.
Looking better, feeling better, and having your body perform better are all things that improve your life overall. It seems silly, but if you have ever been overweight and/or out of shape you know it effects your life on a daily basis.
My advice is to focus on the process. What can you do today to eat a little healthier, lift a little heavier, run a little further, push a little harder? Don’t focus on that 50 pounds you need to lose, focus on exercising 3 days a week for 1 month or preparing at least one healthy meal a day at home. Take a holistic approach to getting better by taking into account your sleep, recovery, stress levels, mobility, and supplementation along with the exercise and nutrition you are improving.
Focus on these types of things and everything else starts to fall into place. Embrace your unique body, focus on the things you like about your body, and don’t let anyone tell you how you “should” look.
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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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.
I have just started to listening to the book Smarter Faster Better by Charles Duhigg on CD. Shout out to the public library. It’s full of free stuff!
One story in the book was talked about techniques that recruits use to get through boot camp to become Marines. When things get the absolute worst the recruits are taught to ask each other questions that start with Why.
This sounds a little strange, but there is a method to the madness. Duhigg explains, ”If you can link something hard to a choice you care about, it makes the task easier, Quintanilla’s drill instructors had told him. That’s why they asked each other questions starting with “why.” Make a chore into a meaningful decision, and self-motivation will emerge.”
Quintanilla is a young man who is going through boot camp. During a grueling portion of boot camp called The Crucible his buddy asked him “Why are you doing this?” His reply was, “To become a Marine and build a better life for my family.”
You have to have a Why in your life too. I want to lose weight is not enough. Dig deeper!
-Why do you want to lose weight? To fit back into that dress I haven’t worn in years.
-Why? To feel better about myself.
-Why? So my husband will be attracted to me again. Ding, ding, ding! This is the real Why.
That is a real example that I have experienced. When you get to that deep of a Why, you are almost guaranteed to be successful.
Tie your Why to the mundane task of chopping vegetables, prepping food for the week, or planning meals. Remember your Why when it is cold, your bed is warm but your workout is waiting. Remember your Why when you are shopping for groceries or trying to get through that last set of pushups.
The actual workout part is physical but the mental side is what will keep you going. Put the work in, it is worth your time to discover your true Why.
Are you a planner? Do you have to have all your ducks in a row before you do anything?
I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.
There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.
It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.
I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”
I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”
-Do not be afraid to do your first 5K because you don’t think you are ready.
-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.
-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.
Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.
This is the year and now is the time. Take that first step towards change and just keep stepping.
Happy 2017 to you!
It is almost time. The time of year when we MUST change everything in our lives in ONE day!
I love resolutions. I love goal setting. I really love writing down goals to accomplish, but what is going to make this year any different from last year?
Let em explain. I've seen a lot of people searching for their word of the year. If I had one it would be momentum.
I think momentum is absolutely crucial to your success. So I am going to give you some advice that is probably counterintuitive to what most people will do.
Start with your strengths.
If you hate exercise, don't start there even if the rest of the world goes to the gym in January. If you hate eating healthy, don't start there even if the rest of the world is producing a broccoli shortage. Pick something that you are already pretty good at and go all in.
If you have already been exercising a little bit, it is time to pick it up! No pun intended. Lift heavier, go further, go faster. Do that race you are nervous about attempting, try that class you've always wanted to try, pick up a new active hobby. Cross train in other areas to improve performance and increase results.
If you already eat fairly healthy, it is time to dial it in!
The goal is to increase your confidence. What happens when you work on your weaknesses? You feel incompetent, that everybody else makes it look so easy, and you feel like a failure.
But when you are working in an area you already have competence, you can really grow your confidence and that will produce momentum.
You can use that momentum to delve into the other areas that you want to work on. It will work better than the quitting smoking, getting a new job, working out 7 days a weeks, and eating a complete Paleo Slow Carb Mediterranean Diet all year game plan.
Doing things the way you have always done will get you the same things that you did not want. Try something different and see what you are truly capable of.
Did you know there are some unlucky people out there that are not on my e-mail list? I know, so crazy!
With that in mind, I wanted to make sure if that is you that you still got your free copy of the HABC Holiday Survival Guide. It is chock full of tips, tricks, recipes, and workouts to help you enjoy the holidays but still stay in shape.
You can get your copy here ---> Holiday Survival Guide
If you are more the type who needs hands on instruction, I want to invite you to our last boot camp class of the year. It will start on November 28th and run 4 weeks until December 23rd.
If getting in shape, losing weight, feeling better, etc... are goals of yours, why wait? Start doing something now that will jump start your 2017 and get you off on the right track.
Take advantage of our New Member Special. For $99 you get a month of unlimited classes. That isn't even the best part.
We guarantee that you will get results or you get your money back. You don't see many other people offering that do you?
We can make that claim for 3 reasons:
-We have a proven system of what works -We make exercise fun (you'll keep coming) -We are obsessed with helping people be their best (in a non-creepy, stalker way)
If you are interested, you can sign up for class here --->Life Change
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.
Happy National Gratitude Month! We’ve all heard the word, but do you ever stop and think about what gratitude means? Here is the fancy definition according to Google:
Gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.
I was just thinking about this concept the other day. My body was feeling pretty beat up, I was tired, and didn’t really feel like going to my jiujitsu class. Then it hit me how truly lucky I am.
There are thousands of people who trade places with me in a second.
I think about people in constant agony, morbidly obese, paralyzed, fighting cancer, or any number of diseases and conditions that keep them from exercising. Sometimes I forget how truly blessed I am.
How about you? Do you ever stop and think about how good you actually have it?
We all have things that could hold us back, that does not make us unique. What makes you unique is how you press on any way.
Take 5 minutes today to show appreciation for and to return kindness to your body. What will be your motivation to leave your excuses behind and move forward, despite all the reasons you have not to?
I grew up a big Cubs fan. Kind of weird for a kid from Alabama, but that is the power of television. We had the TV station WGN growing up, so I was convinced of two things:
I would have totally dominated the Grand Prize Game on The Bozo Show
The Cubs were the greatest team ever and Harry Caray was the coolest announcer ever.