Change your habits, change your life.
I hear from people every day who are struggling with their physical fitness, and nutrition. The story is almost always the same. It goes like this:
“I was doing really good, I was going to the gym all the time, and I was eating well. But then I got ________(busy, went on holidays, got sick, or any other reason people come up with to stop training). After not doing anything for a week I lost all my motivation.”
It makes perfect sense why they fell off. They were doing great, going to the gym and eating healthy. Then they decided to go on holidays. After a week of doing nothing, they came home. The last thing they were thinking about was the gym. Every time you take long breaks from exercise, it becomes harder to get back in that groove. Inconsistency in diet and exercise are the number one reason people follow all of these yo-yo diet plans and programs. You know that you fell off, and you want to get back what you had as quickly as possible.
Instead of flip-flopping all the time, focus on keeping the streak going. Even if all you do is some push-ups, a quick circuit workout, or some mobility drills. Challenge yourself a little bit every day.
When you want to make something into a habit, you have to do it every day. You can not do something only when it is convenient and expect it to become a habit. Habit building happens by doing things even when you don’t want to do them. Make changes by constantly challenging yourself.
Taking breaks where you do nothing physical is massively detrimental to your progress and your health. We were meant to move and be physically stressed. Our bodies function better this way. Last week I took a break from training for 7 days. But I walked for at least 30 minutes each day and did some mobility work for 10-15 minutes each day. When I came back from my week break my first two training sessions were terrible. I had zero energy, my hips were tight and I got tired really fast and I am in great shape. If you are very out of shape and you take a week or two off you will have an even harder time getting back on track. Change your habits.
Our lives are going to get busy, and we will struggle to find the time for exercise. But that doesn’t mean you should stop training. It’s just time to make some modifications. Do something just so you stay active.
This concept is especially important if you are just starting out making exercise a habit. Do something every day. I don’t recommend strength training each day, but I recommend movement EVERY single day.
That is the biggest key. If you can just do something every day you will succeed. Try to get just 1% better every day. Change your habits.
If you are reading this and saying to yourself I just don’t have time. You are wrong. You do have time you just aren’t making your physical fitness a priority.
What you need to do is organize and prioritize your life. Sit down and look at what you do in a day. I guarantee you that you will find time somewhere to get some physical activity in.
These are just a few examples of how people waste time.
1. Mindless scrolling on social media.
I bet you could find an extra hour a day to exercise if you looked at how much time you waste staring at useless shit on your phone. It is scary how much time we waste on social media in a day.
How much time do you spend scrolling through Netflix looking for something to watch at night? Figure out what you want to watch before you turn the TV on.
3. Video games/Sports/Movies.
I get it you like to play video games. I did at one time too. But I challenge you to sit down and look at how much time you spend on them daily. Are playing video games and watching every single pro sports game on TV more important than your long-term physical health?
I am willing to bet that if you sit down and look at these 3 things in your life you will be able to find some time to make yourself a little bit better.
I used to be that guy. If there were sports on TV, I was on the couch with a beer. I still love sports, but I will rarely sit down and watch an entire game. It just doesn’t fit my goals anymore.
If you are hating me now after reading the first few paragraphs it is because deep down you know what I am saying is true. We biologically fear change. We don’t like to do things that are difficult. But in order to thrive, we need to see the other side of the coin.
How to periodize your life if you are busy all the time and life never seems to slow down.
Change your habits, the change makes us better. It opens our minds to different views and ways of doing things. If you want to see a different result, you must make changes.
You can periodize your training to fit around any aspect of your life. But you must sit down and focus on getting rid of the unessential things in your life that you are wasting time on.
Sit down and do a self-assessment on your life and daily time usage. Everybody has bits of time everywhere that they can piece together to free up enough space to exercise. Break your day down into time blocks. Do not stray from these blocks. Put everything in your daily life in these time blocks.
People scoff at this idea at first but literally, every business coach in the world will tell you this is the first step in getting focused and being productive.
Discipline equals freedom.
Schedule your work, your training, your meal prep, your date nights, your family fun days, your dog walks, your meals, your bedtime, your wake up time, your “me” time and everything else. You will find more time for hobbies and interests. I am not the only person suggesting this method. I have learned and read this in numerous books and heard it spoken from many different multi-millionaire business coaches.
Focus on the essential things in your life first.
1. Get a regular sleep schedule.
A minimum of 6 hours. This means a set bedtime and wake-up time. No snooze button. Your alarm goes off, your ass gets out of bed. Change your habits. Get to bed at the same time every night and wake up at the same time every morning. Sleep is so important.
If you are an entrepreneur, or you work for a company, break your day down into time blocks. For entrepreneurs, this can be tough but you still need to do it. Set time blocks for different things you have to do during the day, or time blocks for work when you are at your most focused.
You must make your nutrition a priority. This means scheduling time for eating, meal prep, and buying groceries. You can’t be successful nutritionally if you are not prepared nutritionally. This is a huge part of changing your habits. The best way to start removing bad habits is to replace them with good habits. If you want to learn more about nutrition go here and grab my free guide to REVAMPing your nutrition habits.
4. Daily exercise.
How do you create a habit? Do it every single day. You don’t need to do an hour-long training session every day but you need to do something every day. There are so many options, a walk, some mobility work, yoga, a bike ride, playing a sport, or just doing a quick bodyweight circuit to first thing in the morning. Once you start to get in the habit of doing daily exercise you will experience the benefits.
If you are really struggling to find the time to exercise, I suggest spending 20 minutes doing a bodyweight circuit every morning, as soon as possible after you wake up. This can be accomplished by just getting out of bed 20 minutes earlier. Change your habits.
Don’t make excuses. Set your alarm and get your ass out of bed. Go drink some water and get after it. You will feel way better after you are done. Have a cup of coffee first if you need to.
Give yourself set blocks of time where you can recover from your daily stressors. Go for massages, try floating, meditation or take the time to do something you enjoy that has nothing to do with work or exercise. We need to make time to decompress or as a result, we will eventually burn out.
These 5 essential lifestyle blocks will make your life better and give you more free time.
If you want more information about implementing the habits above please reach out to me. I would love to jump on a call with you to go over all of the ways you can improve your health and longevity and help you on your way to optimizing your busy life.