Rep to rep, day to day, step by step. Positive, useful, negative… it all adds up. Choose wisely. DO THE WORK.
Warm-up = easy/prep.
Work = quality/present.
Cooldown = mental/nutrition/future.
Days priority. Know it. Respect it.
Energy dispersion and allocation. Finite resource.
Nutrition and supplementation. The timing of fueling.
Start the process each day.
Break the fast.
Embrace the day’s challenges.
You can do it. Mindset/approach.
Remember in tough times, this too shall pass…
Of… reality, possibility, difficulty, ability… all manifested within.
Be aware of this.
Breathe deeply, move forward.
You must realize this is your responsibility. To give your best effort when called upon regardless of circumstance.
EPICTETUS’ Foundation of Excellence:
Tentative efforts lead to tentative outcomes. Therefore give yourself fully to your endeavors. Decide to construct your character through excellent actions and determine to pay the price of a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures…
What do you want from life? How will losing weight, finishing the triathlon, going on that hike, or simply having more energy make your life better? Establishing your why is essential to forming new, healthy habits. All change must start from within. The mind is extremely powerful and will win most internal arguments (see what I did there).
Where does your motivation come from? Really own this answer. It will help keep you on the path.
Think small. Look at your priorities and define short-term realistic goals. The change will be incremental, so start with one habit, work on it day by day until you own it. Move on only when ready.
Protect your mornings. As the first few minutes pass and you begin to awaken, turn your attention to your favorite form of movement. Move the body to prime the mind for what is about to occur, and what may lie ahead throughout the day.
This time is precious. Do not put off what can be accomplished right away.
Win the day. Accomplish more in your first 90 minutes of awakening than you could ever imagine as they day wears on and its effects weaken your resolve.
Rituals of habit, work. Continually showing up, engaging, and finishing are qualities that transfer to other areas of your life.
The mind’s first step to self-awareness must be through the body. Exercise and athletics are growth. -George Sheehan
How to get the most results / success / gains / change, from the least amount of training? We all want answers to this question. As a fitness professional, having a template that conforms and applies to all individuals would be a dream. Countless hours have been spent trying to create such a product, or system to no avail. Yet, the consumer still desires, and in many cases expects to be offered such products (shake weight, 8-minute abs, 10 minute trainer, perfect pushup, etc…). Substantial physical change requires a lifestyle intervention, drastic measures, and extreme discipline. What are you willing to invest?
Seek improvement and enhancement. Is this visual? Probably not so much. Can you feel it and describe it? Definitely. Does it make you happy? Hopefully. This can be an exercise, a series of exercises, an activity, a sport, or a competitive challenge. Enjoyment. Engagement. Improvement.
Work with a coach, trainer, or specialist to get feedback. This is time well spent. Confidence builder. Very helpful in the day to day, week to week process.
Career enhancement. We spend most of our time working on and in our careers. A huge portion of our life’s satisfaction comes from our chosen careers. Most of us are professional workers, not athletes. What exercises, workouts, and activities can help correct physical imbalances obtained from our jobs? How can they enhance my ability to perform at work? Can being more physically fit help me advance my ___ career? These are the questions to ask yourself, repeatedly.
Know the Impact of Your Choices. If you are a top physician, researcher, educator, or attorney, etc. deciding to invest 15 hours each week into training for a triathlon most likely will have a negative impact on other areas of your life, in which you are already successful. Your optimal fitness may be obtained with as little as 45 minutes of cardiovascular exercise 5 days per week, and 15 minutes of strength training 3 days per week. Simple, right? Knowing the best, most practical approach to your lifestyle demands is key.
For many of us the endurance activities are all we will ever need. Jogging, cycling, walking, hiking, playing… loving and committing to every moment of it.
The time benefit equation is delicate and constantly evolving. Understand yours, be flexible and forgiving, and optimize your fitness practice to give your life the most benefit.
Exercise is done against one’s wishes and maintained only because the alternative is worse. Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing. We are our bodies, our bodies are us. Satisfaction is such a minor thing. Joy is what we want. -George Sheehan