THE HABIT: Week-2 (Motivation)

THE HABIT focuses on how you start each day; your morning routine; because how you start each day determines how you live each day. Each day is your life in microcosm. As you take control of your morning, you’ll begin to take control of your life. We are creatures of habit.   Our days consist of daily routines that shape our lives. Small changes to these patterns can have profound impacts on our lives because they are repeated thousands of times.

How you start each day determines how you live each day!

Instead of waiting for January 1st to arrive, begin adopting a few small habits so that when the ball drops you’ll already have built-up some momentum. I will present a series of small habits you can adopt each week to change your life.

Within a week, you’ll notice an improvement in your mood. In a month, you’ll start noticing improvements in your energy and focus. Eventually you’ll have become a person that can achieve whatever it is you set your mind to do.

Success is not the result of one heroic act of determination. Success is about taking small daily actions and wiring-in good habits that over time produce great results.

John Maxwell’s Power of Five provides a great example of the power of small persistent actions. He should know, he has written over seventy successful books. He asks what would happen if you had a large tree on your property and you committed to taking five swings at it each day? The answer is always the same, the tree will fall. It doesn’t matter how large the tree is. We are often intimidated by the large trees in our life, but if we just committed toward doing a little each day, instead of being overwhelmed by them we would achieve unimaginable results.

I challenge you to take these small daily actions every day. Some people ask John what he means by every day. His standard response is every day: every Sunday, every Christmas, and every other holiday. Every day is powerful. Every day is easier because you don’t lose any momentum. Constantly starting and stopping requires more energy than the everyday method. He says that for decades he has done five things to become the prolific writer and expert he is today. Every day for decades he reads, he writes, he thinks, he asks questions, and he files.

The Week-2 challenge is to listen to something motivational the first 20-minutes after waking-up. All I am asking is that you put on some wireless headphones and listen to something that inspires and motivates you each morning as you begin your normal morning routine. A fantastic video to get you started is Morning Motivation by Video Advice.

Here are a few of my favorite channels: Be Inspired, Success Archive, Motivation2Study, MotivationGrind, Motivational Videos, Motivation Archives, and the MulliganBrothers.

Subscribe to some channels and download a few videos on your phone so you can listen to them when you need a quick pep-talk. I recommend listening to a great video multiple times, like you would a inspirational song. Each time you’ll gleam new insights.

Did you know that you are able to influence the spirit of your day during the first few minutes after waking? During those first 20-minutes, your mind is transitioning from the low 4-7 cycles per second (Hz) your brain operates at during light sleep to the higher, 12-30 Hz that is your normal waking state of consciousness. In this state your subconscious brain is most impressionable. Learn more.

Take advantage of this opportunity to influence the spirt of your day by putting on some wireless headphones and listen to something inspiring while performing your early morning routine. This is your opportunity to program your subconscious mind for success. Refuel your motivational reserves so you can power through your day and take the actions success requires. This one simple habit will provide you with hours of motivation.  This one habit has the potential to change your life. Like any good habit, the effects might not be immediately noticeable, but overtime, the additional energy you are able to put into your day will create dramatic results. Habits are powerful because they are small efforts compounded daily. Click HERE to listen to another of my favorite motivational videos.

There are a lot of cynical people that will tell you that motivation doesn’t last, and they are correct.

Motivation doesn’t last, few things do, which is why they need to be repeated daily.

Working out once will not get you in shape. Studying once will not make you an expert. We don’t go to work once and expect to receive a paycheck for the rest of our lives. It is easy to be a cynic. It is easy to be negative. Don’t fall into that trap. If you make motivation a habit you’ll become a motivated person. Motivation the most powerful catalyst for action so keep your motivational batteries charged-up and start attacking each day with more drive a determination. Energy is more important than intelligence. Knowledge isn’t power until it is applied.

“People often say that motivation does not last. Well, neither does bathing that is why we recommend it daily.” – Zig Ziglar

Till next week, good luck!

Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

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Book NOW Available on Amazon!

Book Introduction

Print Book Cover 09.25.2017

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

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Book NOW Available on Amazon!

Book Introduction

Capture - Book Contains

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

 

 

 

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Don’t Wait for the Ball to Drop – Start 2018 with Momentum!

As 2017 draws to an end, start building momentum toward your fitness goals!

New Year’s Resolutions rate of success is an abysmal 8%, with 80% of people quitting by February. The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic seeks to improve that rate.

The Fat Loss Habit adopts a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program like the change techniques are all backed by research and scientific studies.

amazon book cover

The book contains:
• 7 Change Strategies for Adopting a Healthy Lifestyle
• A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
• 20-Week Workout Log with Progress Assessments (Downloadable PDF)
• 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
• A Nutrition and Training Program Based on Science, not Bro Science.

Print: The printed book can be purchased from Amazon .

Audiobook: You can purchase the Audible book from Amazon. The narrator did an excellent job bringing the book to life.

Kindle: The Kindle Version has been updated. It can be purchased on Amazon.

Could you please share this post or tag at least one friend that you think might be interested in it? New Year’s Resolutions are just around the corner and this book could really help people achieve their fitness goals in 2018.

Best Wishes and Best Health!
Jeff

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#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

 

Want to be more successful? Ignore your feelings, and listen to your gut.

Do you want to know the secret to success? Here it is; ignore your feelings and listen to your gut. Successful people discipline themselves to do what unsuccessful people fail to do. Discipline is the foundation of all good habits, because it gives us the push we need to take the actions we know in our gut will lead to our long-term success and happiness. Discipline is the source that all good habits spring from. There are two fundamental differences between good habits and bad habits. The first is that good habits seldom provide instant gratification, while bad habits almost always do. The second is that good habits move us towards our long term goals and lead to great achievements and long term happiness, while bad habits sabotage our success and the immediate joy that bad habits bring are fleeting and often lead to feelings of regret afterwards. Abraham Lincoln said, “Discipline is choosing between what you want now, and what you want most.” I couldn’t agree more.

Why don’t we do what we know we should? It’s because we are waiting to feel like doing it. We are waiting to feel like getting-up early and going running. Successful people don’t wait to feel like doing something. Do you really think that successful people feel like getting up an hour early to work out before going to work? Do you think successful dieters feel like logging their food, which is very easy using the MyFitnessPal app, but you wound know that until you do it. No they don’t feel like doing it, but they have the discipline to do it.

“Don’t wait until you feel like taking positive action. Take the action and then you will feel like doing it.” – Zig Ziglar

Do you think successful athletes only workout when they feel like it. More often than not they don’t feel like it, but they ignore their feelings and do it any way. What do you think the just, in the Nike slogan “Just Do It” is referring to? The slogan acknowledges our hesitation to do what we should do. It acknowledges it, and says do it anyway.

Our minds have been hardwired to keep us alive and propagate the species. If you only followed your feelings, your days would be filled with eating, sleeping, and making babies. Not exactly a recipe for success. As Mel Robbins, Author of The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage often says, our minds have been hardwired to protect us. The moment you hesitate to take an action you perceive as difficult, your mind will immediately begin to magnify the danger to prevent you from placing yourself at risk. This cognitive bias, which magnifies our fears and discomfort, is called the spotlight effect. She says you can overcome this mechanism that holds you back by preventing you from taking the difficult actions that will move you forward with a simple trick. To interrupt this habit of procrastination, she recommends you count backward from five. The act of counting backward, 5-4-3-2-1, is a deliberate action that requires focus. It interrupts the habit of procrastination. Use it as a countdown to action: 5-4-3-2-1-move.

mel robbins

Ignore your feelings and do what you know in your gut you should do. Use her 5 second rule to take control of your life. These moments of hesitation are moments of huge power; moments when leaning into an action instead of backing away from it will change your life. Moments when your inner voice and instincts are telling you what you should do. Mel says if you let your feelings dictate your actions you will rob yourself of joy and opportunity. Many of the actions we need to take are difficult and uncomfortable. If you let feelings decide your actions, you will deprive yourself of growth, opportunity, and happiness. Growth and advancement are almost always the results of taking on new challenges, overcoming fear, and risking failure. If you let your fears and feelings determine your actions, you will be safe and comfortable, but you will never feel joy or experience growth. Conquering fears and overcoming challenges can be scary and daunting, but they also make us feel great about ourselves when we triumph over them. We feel like winners. Will you experience failures and setbacks, sure, everyone does, but failures teach us lessons and make us better.
My advice to you is to ignore your feelings and discipline yourself to take action by applying her 5 second rule. Take control of your life. Success requires we make good decisions. Success requires we consistently do all the little things we know in our gut we should, whether we feel like it or not. Many of these actions aren’t difficult to do, but as Jim Rohm liked to say, “What is easy to do is easy not to do.” These little things aren’t significant by themselves. Choosing to drink a glass of water instead of a soda one day will not make a difference in how you look and feel, but over the course of a year, it could help you lose 30-pounds. Living a disciplined lifestyle becomes less challenging as these new behaviors become habit, and eventually a lifestyle. Start today. There is no better time than now.
Learn more about the Five Second Rule.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.
Follow us on Facebook
Book NOW Available on Amazon!
Book Introduction

The book contains:

• 7 Change Strategies for Adopting a Healthy Lifestyle
• A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
• 20-Week Workout Log with Progress Assessments (Downloadable PDF)
• 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
• A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.
Our BOOK The Fat Loss Habit is NOW AVAILABLE ON

AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook
Book NOW Available on Amazon!
Book Introduction

 

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

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The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Gym in a Carry-on – The Business Travelers Fitness Packing List

Business travel can make staying on a workout program very challenging, especially if you travel to remote locations where none of the hotels have a fitness center or access to local gyms. Regardless of whether or not the hotel has a fitness center, I always bring my own gym in a bag. It allows me to add a little more variety to my workout and it gives me the convenience of turning my hotel room into a fitness center.

Don’t let perfect be the enemy of good. It’s better to do what you can to maintain your current workout routine than to do nothing and wait until you get back from your trip. I recommend you layout your workout clothing in the bathroom, next to your smartphone/alarm clock; get-up a half hour early, drink some coffee or tea than squeeze in a quick workout. Warm-up 5-minutes, perform 15 minutes of strength training in a circuit, and then finish off with 10 minutes of interval cardio. My go to cardio workout is alternating shadow boxing with jumping rope using an interval timer; 45-second bouts followed by a 15 second recovery. Did you know a 10 minute interval workout can be as effective as 50-minutes of steady state cardio? A 2016 study found that three weekly 10-minute HIIT sessions consisting of three 20-second sprints within the 10-minute HIIT workout, produced comparable health benefits to three weekly 50-minute steady state workouts.

I always travel with the following items in my suitcase:

  1. Wireless Headphones (I leave this inexpensive pair in my carry on as a back-up)
  2. Lifeline Power Up Chin-Up
  3. Jump Rope
  4. Resistance Bands
  5. Sports Watch or Heartrate Monitor
  6. Boxing Timer app (downloaded on my smartphone)
  7. Running Shoes (I usually wear them on travel days)
  8. Workout Clothing

Another item to consider is:

TRX Knockoff straps

9) TRX Style Straps

BASIC PACKING LIST

The simplest exercises you can perform in your hotel room for each body part are:

  • Legs: One-legged squats and lunges.
  • Chest: Dips between furniture, push-ups (feet elevated or using the resistance. bands across your shoulders).
  • Back: Pull-ups using the Lifeline Power Up Straps.
  • Shoulders: Jack-knife push-ups.
  • Triceps: close-grip push-ups or resistant band triceps extensions.
  • Biceps: resistant band curls.

Remember to, “Do what you can, with what you have, where you are.” Theodore Roosevelt. Don’t let perfect be the enemy of good.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

amazon book cover

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple