“Do it anyway.”
I’m not sure how much I believe in coincidences, but a recent episode of the Secrets to Success podcast included that quote (during the nugget of the day segment at the end).
It’s something I was thinking to write about at some point, so it made it to the front of the line for today!
If, or more likely when, you next feel stuck or not able to do that one thing you know is super important for you, just think of the phrase “Do it anyway.”
It could be that next workout or meal prepping so you know for the whole week your nutrition will be on-point or going home an hour early while everyone else is having fun so you can get a full night’s sleep.
This actually applies for anything.
At work, you might have one more email to send or one more phone call to make when the office is already empty.
You’ve already gone through a bunch of practice questions for an upcoming job interview, but feel like you can answer a couple of them better if you practice a little bit more.
There’s a special someone you’ve been wanting to ask out and you keep telling yourself “next time.”
Yes, it’s hard. Maybe you’re tired. Or it’s uncomfortable.
Do it anyway.
“I need to go on a diet.”
Similar to college orientation: look to your left, now look to your right. At least two of you have said that exact phrase at some point.
When you say or hear that phrase, what’s the first thing that comes to mind?
Yes, making changes to your nutrition can be helpful.
What else can you diet from?
Social media, news, clickbait articles, emails, Netflix, swiping left & right. That’s a pretty good list to start with.
Pick just one of those, or anything else you know you are wasting time on in your daily life. Substitute it for a new daily habit that is focused on improving your health.
Or, at a minimum, commit to not doing that action until you complete the habit first.
“I will not check Instagram until I do a 5-minute meditation.”
“I’m not allowed to visit the internet in any shape or form until I drink another full glass of water.”
“Can’t start the next episode of Breaking Bad until I walk for at least 20 minutes first.”
I don’t care how busy you are, how many obligations you have, what your job title is - there is something you do regularly that is not that useful. It’s up to you to figure out what that is and how to substitute it.
Leave a comment below and let us know what new “diet” you tried, and what you replaced it with.
Wouldn’t it be great to get one extra hour per day to do whatever you want?
A lot of people may be thinking “If I just had one extra hour each day to dedicate to taking care of myself, I could get into the best shape of my life.”
Working out is the most common thing I hear people say they want to do with that extra 25th hour that they will never get.
If you were to actually get to spend one hour every day, or 7 hours per week, that is only about 4% of the total number of hours in a regular week.
So, what are you doing during the other 96% of those hours?
If your nutrition is out-of-whack you will easily undo (or even negate) whatever possible progress you made during the 4% “workout hours”. The phrase “you can’t out-train a bad diet” is most appropriate here.
Workouts and nutrition are only two pieces of the bigger 5-piece puzzle though. The full GetFitFormula is how to complete the puzzle for yourself.
There is one alternative option I can offer if you really want to find that extra time: move to Mars - one day on Mars has an extra 39 “Earth minutes.”
Do you ever pay attention to the safety announcements on an airplane before takeoff?
When the flight attendant gets the part about “sudden change in cabin pressure” they will then instruct you on what to do with the oxygen masks that will fall from above the passenger seats.
There’s one point, in particular, that’s important to highlight:
If you are traveling with a child or someone who requires assistance, secure your mask on first, and then assist the other person.
Why do they say this?
If you run low on oxygen, you will likely panic and possibly even pass out. Then you are completely useless to the person next to you who is in a similar state and is actually relying on you to function properly.
Then there are two passengers in trouble.
There will always be others in your life relying on you at different points of your life. Your elderly parents, your children, your spouse, a dear friend in need. Don’t forget about your boss, your coworkers, even your customers or your own employees.
How can you make sure they are getting the best help possible from you?
By being the best you possible.
That only happens if you put your “healthy mask” on first and take care of your mind and your body before you can properly take care of someone else.
Visualize an oxygen mask has just dropped down in front of you right now.
What action can you take today that represents putting it on?
Do you want to be comfortable or do you want to grow?
I heard that question in a recent episode of the “Secrets to Success” podcast. They are referring mainly to career and business success, but it sure does apply to your own success as a healthy human.
Moving away from the things you are used to can be uncomfortable.
Starting to consistently eat foods that you (currently) don’t find that appealing. Yes, kale can be very hard to get used to, but there are alternatives.
Spending a little bit more time sleeping, a little less time watching TV. And no, watching TV to fall asleep is not the same. Your Netflix subscription will be there again next month.
Showing up a little later to the party so you can get your daily walk done first.
Shutting off every device you own, and letting your mind go quiet for (gasp) just 5 minutes a day to meditate.
Forming new habits is a short term thing until they become routine.
You will then get to the point where you crave an apple instead of a bag of potato chips every afternoon.
Or competing with your coworkers on who can reach their daily water goal first before it’s time to leave.
Post a comment below on the one uncomfortable thing you will try today.
Not enough time. The tried and true worst enemy to anyone with too many priorities who tries to add yet another.
Yes, time poverty is a thing. Especially for the ambitious, the overachievers, and the parents.
Have you ever really taken a hard look at how you spend your time, though?
You don’t really know how strong you are until you pick up different sets of weights to find out. Same goes for how you spend all the hours in your days and weeks.
What if you are wasting time on things that don’t deserve as much as they get? Or find some tasks that you can better optimize, or even outsource, to free up some time for things that matter more?
Here’s a simple workout for your calendar to really get to the bottom of all this: track your time in 30-min blocks every day for two weeks.
I’ve done it before and can say it’s not as easy as it sounds since you need to be aware of what you are doing at all times of the day and be diligent in tracking it. But it was an eye-opening experience when I reviewed just 14 days of my life.
If you try this out leave a comment below and let me know how you were able to get back some of the time in your calendar thanks to this exercise.
At times I feel the need to cover a popular belief that to me is more of a fallacy. I often hear the phrase “No pain, no gain” used by someone to justify beating up their body during a workout.
Sure, you need to push your muscles to some sort of limit to stimulate strength increases and muscle growth where you will feel a burning sensation. But feeling any pain, and even extreme soreness that lasts for days, are not a smart way to do that.
Pain means something got pushed past its limit and could signal an imminent injury to that body part (if not already damaged). Extreme soreness means you need to do some extreme recovery.
Speaking of recovery, that is when you will actually get “gains.” It’s not during the actual workout, rather the many hours and even days after the workout is completed.
Your body is a system, and the system of recovery is made up of multiple areas:
-- proper nutrition provides the building blocks for building muscle and healing body tissue post-workout
-- the right hormonal balance is what signals your body what to actually do during recovery
-- these nutrients and hormones travel throughout the body via blood flow and other fluids
-- sleep is when most of the recovery and muscle building processes occur
If you’re familiar with the GetFitFormula, those four (of the five total) pieces will look awfully familiar!
If not, you can learn more about it inside the 3 Phased Approach for Busy People to Get in Shape - sign up on the righthand side to get it!
How awesome is the Lego movie? I’m not just saying that because according to everyone in the Lego Universe “everything is awesome.” I just think it’s a great movie!
Anyways, there are these Master Builders that are capable of building anything without instructions by simply using their imaginations. The main character, Emmet, is not a Master Builder initially and thus many of the other characters are unimpressed with his ideas and skills as a “traditional” Lego builder who needs to follow instructions to build something.
Eventually, he gains the same powers as a Master Builder. It didn’t happen overnight. And he didn’t do it alone. Emmet needed support from his close friends and the guidance of Vitruvius (another Master Builder) along the way.
What got me thinking about this is a concept I read in a book titled “Mastery” by George Leonard:
Mastery is built on long periods of practice without tangible results, which lead to bursts of improvement, which then give way to steady, deliberate practice once again. The journey toward mastery isn’t shaped like a steep incline, but rather a series of plateaus punctuated by spurts of progress. Learning to love these plateaus is essential to achieving mastery.
Emmet’s journey to becoming a Master Builder is a bit condensed to fit within the timeframe for a movie, but your journey to becoming the Master Builder of your own health and lifestyle will be more like the description of mastery above.
Expect there to be long periods of time where you feel like you are making little-to-no progress, and at times maybe even moving backward. But, those experiences are where you can learn from and experiment with your approach, and then evolve to a better state.
It will involve tweaking your lifestyle in different areas, as you build up better habits that work specifically for you. Then you will find your “sweet spot” and hit a spurt of progress, to then find the next plateau.
Keep in mind that finding those plateaus is a good thing because it means your body has fully adapted and is ready for something more challenging.
At that point, you will have already gone through this cycle at least once, and as you loop through more cycles, your Master Builder skills will continue to get stronger.
Where you go from there is simply up to your imagination and no longer what you or someone else previously thought was your limit.
There are about 7.7 Billion people on this planet at the moment. Save for identical twins and doppelgangers, everyone has a unique look to them. Yet we all share 99.9% of the same DNA.
With so much in common, why so many differences in appearance and physical capabilities?
Everyone truly is unique and that .1% variation in DNA can explain some of those differences. I only use the term "some" because as adults the actions we decide to take on a daily basis for self-care continue to make up the rest of the differences among us.
That’s not to say that some folks don’t actually have physical limitations due to something about them that happened at birth or later in life. When there isn’t a treatment or procedure available to make some sort of change the focus can shift to living the best life possible and thriving anyways.
Sometimes it can feel like our genetics are working against us, however, by keeping us overweight or preventing us from performing a certain activity. That even causes people to settle on a particular look and feel of their body based on a self-conceived "limitations".
For example: “I have a slow metabolism”, “I’m a hardgainer’”, “I’m an endomorph.”
My advice is to not assume anything until you actually consult a medical professional and go through a proper set of tests.
There are other genetic testing services available today and growing. However, they may not necessarily be administered or reviewed by medical professionals for further evaluation, a medical diagnosis, or prescribed treatment.
Until you get more scientific confirmations about what’s going on with your body, assume that your body’s unique makeup is perfectly normal until proven otherwise.
Start with the fundamentals. We all need to be able to relax, drink water, and get some good sleep.
Everyone needs to eat a balanced amount of foods with enough calories, adequate protein, and the right variety of vitamins and minerals.
Finally, our bodies are evolved to move. That’s not based on opinion, but on many many thousands of years of evolution.
Your DNA already knows what to do to live a long, healthy life.
But it still needs your help to do exactly that.
There are a few famous people credited for this particular definition of insanity:
Doing the same thing over and over and expecting different results.
Albert Einstein, Ben Franklin, and Mark Twain are three in particular.
Let’s look at another famous person who had a crazy idea, which was to invent the light bulb: Thomas Edison.
He supposedly tried around 10,000 times until he finally got it to work as expected. When asked about all of those other failures he is noted to have said:
I have not failed. I’ve just found 10,000 ways that won’t work.
The key is he kept trying different approaches, however, it’s all too common that people stick to the same ways they think will help them get in shape and improve their overall health and expect to get different results.
Now, I don’t think it’s fair to call someone insane just because they go through the same ineffective routines of nutrition, workouts, poor sleeping habits, etc. and are expecting different results.
They might not be expecting anything, rather they feel like “it’s the right things to do.”
So let’s create a new definition, for the term “sanity”:
Doing things over and over and getting the exact results you expect.
How much better would you feel waking up each day, knowing that you will accomplish exactly what you intend to?
It really does not take much to get to that point. Once you understand the fundamentals of how your body works, build up some better habits, and experience tangible results, the whole cycle feeds itself.
That’s when you can actually expect and get the results you expect from doing the same things over and over again while building up even more knowledge on how your body works.
When you are ready to get a new set of results you will know exactly how to change things up.