There is a quote that apparently is from either Winston Churchill or
Success is going from failure to failure without losing your enthusiasm.
Who actually said it?
I don't really care.
Let's just go with some old dude from decades ago.
Even though they most likely were not talking about health & fitness, it's
still a great lesson.
Figuring out what will actually work for you in getting the body you've
always wanted is HARD.
Doing so in a way that's sustainable (aka for the rest of your life) is
You're going to fail along the way - most likely MANY times.
^^^ keep reading that over and over again.
You need to expect failures.
And you need to relish them (pun intended if you do like the condiment).
The failures are where you really learn more about yourself.
Your preferences, what your body doesn't like, and what's not sustainable.
The best part about those failures is you learn what NOT to do.
Because then you can figure out what ACTUALLY works for you (not what other
people tell you to do).
That's what you need to be enthusiastic about.
So, go out there and fail.
Try a new "diet" and if you can't keep up with it for even just a couple
months, that means it's a failure.
Put together a workout schedule for the next 3 weeks.
If you miss more than a couple workouts, that means your plan was a
For something more simple, just try and drink 2 liters of water every day
for the next 2 weeks.
Review & reflect as to why any of these experiments failed.
Have a difficult conversation with yourself.
And then craft a new experiment.
As you can tell, I like to put out a bunch of words.
I think some of the stuff makes sense.
Or it could be none-sense - I'll let you decide.
But even if I offer the most perfect advice, it doesn't mean a damn thing
Action (noun): the fact or process of doing something, typically to achieve
You are the one who does the doing.
YOUR results come from your actions.
That's why me talking is not as good as you doing.
Maybe you don't even know where to get started.
Or you're just overwhelmed with so much (mis)information out there about
what the best "diet" is or the right workout to "blast" away body fat.
That's totally fine.
Hint: the "best" anything is the one that gets you results and that you can
do for the rest of your life.
You are the one who will figure that out.
One action at a time.
But you need a guide.
Systems & structure.
New habits that become routines.
That's what the GetFitFormula is for.
It's just a checklist of 5 things to do everyday.
1) Mindset & Mindfullness 2) Hydration 3) Sleep 4) Nutrition 5) Fitness
Pick one and take action on it today.
If you need help check out the goodies below.
The weekend is that time to unwind & relax, or maybe get a little wild.
What most of us don't want to do is the same routine sh1t we did the past 5
It's also the time where after 5 straight days of showing up for yourself
you may end up undoing all of that progress.
We don't do that around here anymore.
These 2 weekend days are what's critical to keep the momentum going.
Momentum = progress.
Instead of going through a "5 days on, 2 days off" cycle imagine a streak
of 14 straight days?
Which then turns into 28.
Next thing you know you crushed an entire month.
How much better would you FEEL?
Feeling better leads to more energy.
Your family gets the best version of you.
Your productivity at work increases.
That leads to more "success."
And you know what that success means to you and those who matter most to
It's not always possible to be perfect everyday, especially on the
You can take one (small) step back as long as the steps forward are
If you can't maintain your nutrition plan because of a social gathering,
pick just one meal this weekend to let loose.
If you are not able to get in a proper workout, just walk outside for 30
Stay up a little later just one night, not both.
You get the idea - show up for yourself in the same way you have been, with
a little bit of slack on one occasion.
This will all make more sense Monday morning.
Even more so the following Monday.
Andy from the Headspace app (aka the voice that guides you through the
meditations) said something really interesting during yesterda's session:
"When you feel like meditating, sit down."
"When you don't feel like meditating, sit down."
Seems like strange advice at first, right?
Except it makes total sense.
What he's saying is you need to show up regardless.
Doesn't matter if you feel like it or not.
Show up for yourself anyways.
This is how real, longterm habits get formed.
To me, it's the days you care for yourself when you just don't feel like it
that matter the most.
That's where the raging battle between your mind and your body calls a
When one looks at the other and says:
"I see what you did there. I'm going to reward you by making this habit
This is just my own thought.
It's not "evidence based" science.
There are no fitness gurus that came up with it.
Just my own experience from doing something small like meditating for 5
minutes when I have 1,000 other things to do that day.
Or when I find a way to do a 25-minute circuit workout right in my office
on the days I would rather watch Netflix.
Knowing I could order a cheeseburger with fries and have it delivered to me
within 15 minutes, but instead I ate the healthy dinner I prepared and kept
in the freezer.
Because I know how INSANELY good I feel after completing that action.
What's one thing you really don't feel like doing today that you are going
to do anyway?
Hit 'reply' and let me know.
I'm compiling a list and want to share it.
I had listened to a podcast earlier this week where a coach I like to
follow was talking about a client of his.
This woman's father was dying from cancer.
She was in the hospital with him everyday.
But she didn't want to lose momentum on her personal health goals.
So, whenever he was sleeping, instead of watching TV or reading a book she
did some squats in his room.
Then she would go for a walk around the long hallways of the hospital.
She was still spending most of her time in a hospital.
And she had still taken care of her fitness habit for the day.
Yesterday I was supposed to do an upper body strength workout, which I had
been putting off for a week because I recently strained a muscle in my
All day long I was looking forward to getting back on track for my strength
Except it didn't happen.
During my first rep with weights, I did not like how the muscle felt and
decided I wasn't healed up enough.
For a split second I felt that I failed myself for the day.
As you've learned I like to structure my daily habits in 5 different areas,
which I call the GetFitFormula.
The 5 habits are:
1) Mindset & Mindfullness 2) Hydration 3) Sleep 4) Nutrition 5) Fitness
I had habits 1-4 already covered, and all I needed to do to complete my
day's work improving my health was the fitness habit.
But, I wasn't do what I originally planned.
I could have said "Well, my body just isn't right today and I did the first
4 habits - that should be enough."
So I thought to myself, if that woman can do it under those circumstance, I
have no excuses otherwise.
I instead went for a walk outside for the timeframe I would have spent
So, what's the point to all this?
It's that you should still do SOMETHING anyway, even if it's not "perfect."
I still completed my "checklist" of the 5 daily habits I listed above.
It wasn't according to the original plan, but it was still a win
You don't need every workout to be extreme, or every meal to be perfect.
You don't always need to check off all 5 habits everyday, because there are
some days it's just not possible.
You just need to stick within a framework that will push you forward
towards your goals one day at a time.
But make sure you have a damn good reason to miss out on a win that day.
When I get asked by people whats "one thing" they should start doing I
often respond with "try meditating for 5 minutes a day."
Then I get a puzzled look back.
"Basically, just sit there and do nothing but breathe?"
I think they were expecting something related to working out or changing
That stuff is important too but it can come later.
Changes to your body start with changing your mind.
You don't do ^^^ by going to the gym.
Daily meditation does a number of wonderful things for your body,
especially for stress management and hormone balance.
Those are lessons for another day.
The point right now is to start a healthy habit that you can do daily.
Habits then become routines, which means they just happen.
Then you are ready to move on to another habit.
Next thing you know, your entire lifestyle has gone through an overhaul.
And it can happen with just 5 minutes at a time.
You can easily start with a smartphone app like Calm or Headspace.
I use Headspace myself and I like how it tracks stats like my current run
I haven't always been perfect, but I'm on my longest streak so far (I hit
86 straight days).
It appears that the Earth has continued to spin even after me shutting down
for 5 minutes each of the past 85 days.
Feel free to do the same and we'll still be here waiting for you to get
"Thank God it's Monday.""
How often do you hear people say that?
My guess is not often, if at all.
How often do YOU wake up Monday morning with a "TGIM" mentality?
The reason I have grown to actually enjoy Mondays over time is that its the
day I get to start executing on a new week's set of habits.
It's not a "this week I will be motivated" type of thing.
Or "I need to have better willpower to improve myself this week."
Motivation & willpower might work for a short period of time.
Days, maybe weeks, or a couple months if you are lucky.
What will work for years to come is having structure, systems, and
That way you know week-to-week your self-improvement is a given.
One of my favorite Monday morning activities is to convert the groceries I
got over the weekend into my daily lunchtime salad.
All it takes is 30 minutes and a set of 5 plastic salad containers with
dividers & sections to keep the ingredients separate and fresh for the
My protein topper is already prepped in the freezer from weeks ago and just
needs a quick trip through the microwave to heat up.
Each day this week at work it does not matter how the day is going.
I will have a healthy, protein-packed lunch ready to go in less just a
There's no worry about scrambling to get some food which will likely end up
with something terrible.
At first you might think that there's no way to set aside any time on a
Monday morning (or Sunday evening) to do such an activity.
Almost like it's "wasting time."
1) Start thinking about these activities as "investments" of your time,
where you are investing in a healthier future you.
2) That one 30-minute salad prep session is really 6 minutes/per day when
spread out. A "quick" trip to the cafeteria, some place around the corner,
or even the vending machines is going to take at least that much time.
So, if you are going to be spending that amount of time each week figuring
out your ad-hoc lunch schedule, why not re-invest it into something that's
GUARENTEED to provide you a healthier option every, single, day?
That's just one example of a system I like to use.
It might not be for you, but hopefully it gets your creative juices flowing
I recently dug up an oldie but goodie podcast episode.
It was about why you can't stop overeating certain foods and offers
strategies to solve that sort of problem.
If that happens to be one of your biggest obstacles, it can very likely be
for reasons you are not aware of.
The podcast highlights some of the science behind the processed food
Some of the foods you eat are engineered to make you overeat.
These giant food companies spend millions (maybe billions?) of dollars to
get you addicted to their "stuff."
Those foods are designed to make your body feel the same rush as if you're
Or the way drugs get people high.
(bold) It's as if casinos and drug lords are making your food.
Does reading that make you go WTF? ^^^
It sure did for me.
Substance & gambling addictions are real.
So is food addiction.
The food industry is betting on it (literally).
That's why you can't always fault yourself if there are foods in your life
you can't stop overeating.
But just like how there are ways to combat other addictions there are ways
to solve food addictions.
You can find a lot more information about the food industry and how to make
lasting changes to your food lifestyle online.
Or you can sign up for the GetFitFormula newsletter right on this page and reply to the welcome email and ask me for the link to the episode.
What's your biggest obstacle holding you back from getting the body you've
"Time" is the most common answer I get when I ask people.
Time is the most valuable resource we have.
And I don't think its going to be available for Amazon Prime shipping
I get it.
Time used to hold me back too, and I would always tell myself "maybe
tomorrow" to get started.
Which turns into next week. Then next month.
That always ends in next year.
What I ultimately learned getting this part of my life handled, and through
helping others is this:
When "time" is your biggest obstacle it just means you have bigger
obstacles to handle first.
^^^ read that again, maybe a few more times
It's the classic chicken v. egg problem.
Those other obstacles could be many things like mindset, a lack of
knowledge about what "good" nutrition really means, or just learning a few
new workouts you can do at home instead of going to the gym.
It could even just be the lack of time management skills.
You could start with simply logging what you do every hour of every day.
30-minute increments is even better.
Do it for 2 weeks.
You don't need even need to make any changes to your lifestyle - yet.
(bonus points if you simply add a daily 5-minute meditation routine)
I've done this many times in the past, and have had clients do it too.
It's a mind-blowing revelation when you look back at how you ACTUALLY spend
Then you realize you have all the time you need to get this sh1t handled.
You just need to get yourself to own it better.
What's great about habits is that they just happen.
It's also the reason why habits can be terrible.
The outcome of the habit is what classifies it as good or bad at the end of
For example, a night time ice cream before bed habit is not going to help
you with your fat loss goals.
But that weekly meal planning habit on Sundays just might.
You can't will a habit to change.
Maybe in the Star Wars universe you could use "the force."
But we have not reached that stage yet.
(I may or may not have recently watched the new Star Wars movie and The
Mandalorian TV series)
If you have habits that need changing (or replacing) that means there is a
pattern that need to get interrupted.
Patterns that have been going on for a long time are probably harder to
That just means you need to figure out a more drastic approach.
For example, breaking bad nutrition habits can be some of the hardest to
You could get up out of your seat (after finishing this message first) and
throw out every piece of food in your house that you gets you off track.
(you can't spontaneously eat whats not readily available, right?)
Open up your phone and delete every food-delivery app installed.
(getting a pizza delivered would require a lot more steps, but grabbing the
healthier foods you already stocked up won't)
Find someone you trust and give them some meaningful amount of money each
week with instructions that they are only to send it back to you once
you've sent pictures of the food you brought home from the supermarket, and
that it matches a pre-approved list.
(that one is a bit drastic, but how badly do you want to change?)
It won't take very long to replace an old habit with a newer one once your
mind & body have experienced the benefits of the pattern interrupt.
But it needs to happen first.
Get creative. Be ridiculous.
Make that change and then never look back.