It might seem obvious that being fit doesn’t have all that much to do with running a successful company, but that’s farthest thing from the truth and I wish I had understood this earlier!
A healthy lifestyle lies at the heart of everything we’d agree is important for success, and for this reason I’ve decided to make it the first of the 10 steps.
Remember, this 10 step guide is not a”get rich quick” guide, it’s hard work, and progress is difficult.
Completing this step can take months. In fact, i’m far from completing this step, I’ve barely begun. But before you move onto step 2, you have to break the some nasty life habits and have a clear, executable plan for eating, sleeping and working out.
Bad habits die hard, and we’ve got some butchering to do. We cannot lose sight of what our goal: Real, long-term success. We need to introspect and make some deep and permanent changes, we need a rock solid foundation before we start to build something beautiful.
The plan here is to identify the underlying traits or habits that inhibit mental and physical growth, and devise a plan to permanently remove them.
Below are several methods used to combat deeply rooted habits or character traits. Educate yourself on each of them, then pick a method. And stick to it.
Developing Keystone Habits (Charles Duhigg)
3 most effective keystone habits
Tips For Breaking Bad Habits
– Fine Yourself for Each Offense
Make a bad habit a little more painful and you might ditch it for good. Money is a great motivator, so you can use the “swear jar” method or pay your friends $1each time they catch you doing that thing you want to stop doing. It works the other way too: Reward yourself for beating your habit every day. 21Habitrewards or penalizes you a dollar a day for 21 days of committing to a habit.
– Understand What Triggers Your Bad Habits
Understanding how we make decisions is the key to conquering all kinds of bad habits, including money ones. Often, we repeat bad habits without even realize we’re doing them. There are five cues that usually contribute to every bad habit, though, and being aware of them can help us learn what’s behind those behaviors.
– Go Slow and Make Tiny Changes
Forming better new habits takes time and effort, but breaking established bad habits may be even harder. So be patient with yourself and instead of making dramatic adjustments, try focusing on one habit and the smallest steps you can take to “trick your inner caveman.” With food and dieting, for example, small changes like reducing one pack of sugar or switch cream in your coffee to low-fat milk can make a big difference in the long run.
– Create an If-Then Plan
Habits are loops that we repeat automatically. A cue triggers our routine, we get the reward from it, and then repeat. An If-Then plan can help you disrupt this cue-routine-reward system and replace bad habits with good ones. Just remember to keep your plan as simple as possible. This flowchart can help you reboot your habit and create the If-Then plan.
– Train Yourself to Think Differently About Your Bad Habits
Even if we hate a habit we’re doing, like smoking or biting our nails, we tend to continue doing them because they provide us with some sort of satisfaction or psychological reward. Catch yourself thinking any positive thoughts or feelings about your bad habits and reframe them to remind you of the negative aspects. In other words, in this case it’s good to think like a hater.
– Remind Your Future Self About Avoiding Bad Habits
Even with the best intentions, we fall into bad habits when our willpower fades. You might promise only to have two drinks when going out with friends, for example, but forget that promise completely as soon as you step into the bar. Try setting up reminders in your calendar for yourself for your weakest moments. Future, less hungover self will thank you.
– Change Your Environment
Over time, if you do the same behaviors in the same place, your surroundings can become a trigger —sometimes very subtle to notice. If you go on smoke breaks in your office’s parking lot, the parking lot itself can become a cue to smoke. Switch up your surrounds in even the smallest way. The 20-Second Rulecan help too: Make bad habits take 20 seconds longer to start. For example, move junk food to the back of the pantry.
– Do a Review When You Have a Bad Habit Relapse
Chances are you’re going to have bad days. Setbacks are normal and we should expect them. Have a plan to get back on track and use the relapse as a way to understand what happened and how you can avoid it next time.
– What if you don’t change those habits? Examine the consequences for quitting this program.
Along with the reasons why you should finish, write down the ways you will be negatively affected if your life does not change dramatically. Again, consider all areas of your life: spiritual, physical and emotional. We all have urges to quit bad habits. Have powerful reasons not to quit ready and accessible, so you are prepared when doubts come.
– Make a public commitment. Be fully committed.
This will do the trick every time. We understand that this may be uncomfortable to you to reveal the habits you are struggling with, but if you don’t get things out in the open for discussion and have accountability, you’ll never see a change.
– Choose an accountability partner to support you in your development to help keep you focused and motivated.
This can be your Pastor, RU Director, Counsel Leader or other trusted spiritually mature counselor. This partner will help keep you on track. You can report your progress (and failures) as you go along. They will be there for great advice, for moral support, and to help keep you going when you want to stop. Marks of a good accountability partner are:
Unity – Either an accountability partner of the same gender or your spouse is preferred so you can comfortably share your inward struggles and failures. This is also so that the dynamics of a romantic relationship do not develop and interfere with your progress.
Solidarity – Someone who understands your struggles and has developed past them can often be more effective in helping you. They know where you are coming from, and can speak from experience.
Transparency – Pick a partner who can have forthright and candid conversations with you. Accountability is not useful if you are lying about your struggles or progress with your partner.
– Plan for a marathon, not a sprint.
This is going to take a little time. Here are some methods for not burning out:
Break your goals into smaller, mini-goals. Sometimes large or long-term goals can be overwhelming. Instead of saying you are going to read a whole book or do 10 challenges today, say you will read 10 pages during lunch, or do a challenge over your coffee break.
Don’t burn yourself out the first week in your enthusiasm for a new life. Plan out a course of action where you slowly increase your effort over time, then prepare for God’s grace on your behalf to keep it going. Keep a pace that you can reasonably maintain till you finish the program.
How To Break Sugar Addiction
1Get a Gym Membership!
Don’t think about it, JUST DO IT. You might not love the gym just yet, but hopefully you’ll fall in love with it like I did.
I highly recommend 24 hour fitness, they’re littered all over the USA, open 24/7, and really affordable. Best decision I ever made: 24 Hour Fitness Website
2Create a Workout Plan
I recommend watching Heidi Sommers’ “How To Create A Workout Plan” video for a general outline for creating a comprehensive workout plan.
Here’s the general outline:
1Workout Plan: Strength? Muscle Mass? Endurance?
What is your ultimate goal. It’s important you clearly define what success means.
Example: My current goal is to reduce my body fat percentage from 14.7% down to 11% (abdominal definition). I’m more than halfway there 😃(as of 04/10/2019).
2How Often To Workout?
It’s important you have a clear workout routine, it helps you deliver on a proper workout daily, and also helps you recognize progress, which is very motivating.
Also, never get too comfortable with any workout routine. I reassess my workouts weekly, and cycle between 3 very different workout routines.
Set a clear schedule. Start small, and aggressively enforce your commitments.
3Create Multiple Workout Routines.
My Workout Routine (updated: 04/01/2019)
Workout Routine #1 (easy workout, outdoors)
- 4 x 35 pushups (with variations for biceps, triceps and chest)
- 4 x 30 situps
- 4 x 25 sprints (75 feet)
- 4 x 1 minute pause squats
- 4 x 25 lunges
- 5 x 1 minute handstand hold
Workout Routine #2 (moderate workout, gym)
- 4 x 15 reverse grip pull ups
- 4 x 15 dips
- 4 x 15 leg raises
- 4 x 12 reps 50lbs incline dumbbell bench press
- 1x 200 or 2 x 100,f floors Stair Master
- 5 x 1 minute handstand hold
- 5 x 30 second 1 handed handstand hold (using one finger with the free hand)
Workout Routine #3 (intense workout, either)
- 4 x 15 headstand ab crunches
- 4 x 15 handstand pushups (against a wall)
- 5 x 1 minute handstand hold
- 4 x 1 minute elbow stand hold
- 5 x 30 second 1 handed handstand hold (using one finger with the free hand)
- 4 x 10 baby freeze to handstand pushups
- 5 miles run or 200 floors with Stair Master
If you don’t have milestones, you increase the risk of losing motivation, never seeing your dreams materialize. Milestones are literally a high way to results. It becomes extremely clear where you want to be, and what you have to do to get there. Watching yourself inch towards your results is extremely motivating.
When you set an objective, makes sure it’s calculated and realistic. Progress is difficult, and be careful not to overreach.
No need for superman milestones, what you need starting out is a foundation for a good habit. Make whatever workout you choose something your day feels incomplete without.
The best fitness apps help keep you on that fitness grind no matter where you are. The best new workout apps make it easy to take your workout anywhere—especially when you’re traveling, or even when life just gets too busy. The best free workout apps also provide awesome motivation, whether you need more variety in your workouts, ultra-convenient ways to exercise, accountability buddies, or just a digital nudge to stay committed.
The Johnson & Johnson Official 7-Minute Workout
The Johnson & Johnson Official 7-Minute Workout app was designed by Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute. It’s designed to meet the American College of Sports Medicine’s fitness guidelines, and includes both aerobic and strength-training exercises done in the style of a quick, fitness-building interval program.
Best for: Beginners. This app ranks very highly on safety, making it a great choice for beginners. It provides an effective full-body workout that can help people meet fitness guidelines, but doesn’t particularly excel in any one area. So anyone seeking a more specialized, less general program may want to look elsewhere.
Nike+ Training Club
The Nike+ Training Club app includes more than 100 workouts designed by Nike trainers, with video and audio guidance for workouts of different lengths. You can also log your other fitness activities on the app.
Best for: Full-body strength training. This app doesn’t perform as well in the aerobic exercise portion (Nike has another app exclusively for running that is worth checking out). But it did well in the strength section. Reviewers said the individual workouts and the multiweek training programs were good.
Nike+ is great for tracking overall fitness and offers good strength-training options. This app is a promising choice if you want a varied selection of workouts using anything from simple body-weight exercises to gym equipment. And unlike most apps, there’s no pressure to upgrade to a premium program.
Weight Loss Running by Verv
This app was named Running for Weight Loss: Interval Training when it was reviewed for the study, but that’s since changed. It’s specifically focused on interval training, with runs that alternate between easier and harder levels of intensity. There’s also a meal-planning component, which is important for weight loss.
Best for: Aerobic training and running. This app is targeted toward people who want to lose weight, but it’ll also help you build endurance and speed as a runner. Interval training is one of the best ways to get in shape, so no matter what your aerobic fitness goals are, plans that incorporate this approach are worth considering.
The app also includes training programs for specific runs: one helps you prepare for a 5k within seven weeks, and another is a 16-week marathon training program (which assumes you already run a fair amount). Another program is designed for those just starting to run.
To get to the free version, you need to sign up for a free premium trial and cancel the auto-renew. Some users report that the pop-ups asking you to sign up for a paid membership are intrusive.
The free version of the app, which was formerly called Fitness Buddy Free, offers a range of workouts that can be done at home or in a gym using weights, a kettlebell, or a resistance band.
Best for: Strength training. This is an app best used for strengthening work, though there are a couple of cardio and flexibility options. (Some flexibility exercises may have been added after the study reviewers did their work, so were not factored into the score.) You can also build custom workouts using a variety of exercises.
StrongLifts 5×5 is a specific, straightforward weight-training program based on five types of lifts: the squat, bench press, deadlift, overhead press, and barbell row. The program involves three workouts a week, with participants gradually increasing the amount of weight they can lift.
Best for: Strength training, especially weight lifting. This is an excellent training program for people looking to get started with lifting, since it includes a series of exercises that serve as an excellent foundation for strength.
There is also a premium version that includes additional exercises and warm-ups, but the basic training program is free and effective.
Fitness Builder offers a variety of free multiweek training plans (there’s also an optional paid subscription). Free plans include over 400 workouts that can be solely body-weight based, rely on gym equipment, or fall somewhere in between.
Best for: A strength- and flexibility-focused workout program. With a wide variety of plans, you can work through training programs focused on strength, movement, fat loss, and much more.
The free version of this app, which used to be called Simply Yoga Free, offers yoga workout sessions of 20, 40, or 60 minutes.
Best for:Flexibility. The free version of the app offers a pretty straightforward set of three predefined routines, with each move demoed by a personal trainer.
There’s not a lot of variety, but the routines include more than 30 poses for you to work through.
This app, which was called Daily Yoga-Lose Weight, Get Relief when the study was conducted, offers what’s now a variety of yoga sessions.
Many of these are locked behind a paid membership, but certain beginner programs are included free as are a number of different yoga sessions.
Best for:Flexibility. Within the free options, there’s a good amount of variety for someone who wants to casually engage with yoga on their own at home.
A nutritious, committed, well-balanced diet is the foundation of good health, and central tenet of success, regardless the context. Again, this is hard work and progress is difficult, slow and steady wins the race. If you overreach you risk burning out. Every change you commit to needs to be long-term, there’s little to no benefit otherwise.
Eating healthy can actually be cheaper than eating trash, contrary to popular belief. Let’s focus on what your body needs and throw away the trash.
Note: Working out daily makes eating healthier much easier . It’s all tied together, good decisions follow good decisions.
I’m not advocating for making a sharp 180 on your current diet, but a comprehensive plan and timeframe should be devised and respected.
A Few Tips To Eating Healthier
1Plan your meals in advance
Planning healthy meals before doing your weekly shop helps fortify you against the powers of the junk food BOGOF displays. If you’re going out for dinner, try to look at the menu (and nutritional information, if available) online in advance. You might decide to treat yourself to a healthy starter and ‘mini’ dessert rather than a pizza substantial enough for a family of four. Alternatively, if you expect to indulge in a ‘blowout’ meal or evening out, you can simply plan an extraordinarily virtuous set of meals for the following day.
2Grocery Shop With Cash
You might not think it matters when the cashier says cash or credit, but you should always opt for cash. A study from Cornell University found that people are more likely to buy junk food when paying with a credit card, as unhealthy options are usually impulse purchases, and carrying cash requires more planning and thinking ahead.
3Drink A Lot Of Water
Drinking a lot of water can do more than just help you stay hydrated. Research from Appetite found that the beverage you have with your meal can set the tone for how healthy your meal is going to be. Including water can lead you to eat more vegetables, while drinking a soda will probably influence you to choose French fries.
4Eat more protein
Protein takes longer to digest than carbs, meaning it’ll keep you fuller for longer. Research has found that eating a high protein breakfast results in lower calorie consumption for the rest of the day. Think eggs and beans – you can leave the 7am servings of steak to the bodybuilders.
5Use smaller plates, bowls and spoons
Research has found that people serve themselves a third more ice cream when given a larger bowl, and half as much again when they use a larger spoon. Using smaller plates, bowls and spoons can trick your brain into thinking you’re eating more than you actually are. And if your ice cream tends to bypass the bowl stage entirely, travelling directly from tub to mouth, start opting for individual portion-controlled pots (and yes, that also goes for crisps, popcorn, biscuits…)
6Eat with chopsticks or the wrong hand
Eating with your non-dominant hand causes you to eat, on average, 30% less, by preventing ‘mindless’ eating. Using chopsticks (unless you happen to be particularly proficient!) may have similar benefits.
7Make it last
“There’s a time lag of about 20 minutes between eating and the brain receiving the message that the stomach is full,” says Anna. “When we eat too quickly, we don’t create the opportunity to receive the message. If we take our time, we notice when the body says, ‘enough’.” Try setting a timer for 25 minutes – can you make it last?
Track your progress with a Scale, available at Tesco from £15
8Spice it up
A pinch of cayenne pepper can boost your metabolism by up to 25% for up to four hours after eating. Capsaicin (found in cayenne and chilli peppers) has also been found to curb hunger and reduce cravings for sweet, high-fat foods.
We all get cravings, especially if we’re new to eating healthy. A key component to staying in the fight to change, is to mitigate the bad days and greatly reduce damage when we succumb to
We all have craving and it’s important to mitigate the damage by having some-what healthy cheat food.
Here’s my current diet:
- 5 boiled, or sunny-side up eggs
- 2 cups of Fairlife ultra-filtered milk | view product
- 2 bottles of low-sugar Fairlife Protein shake (2 x 26g protein) | view product
- Oatmeal with Peanut Butter
- 1 Bottle of Muscle Milk
NOTE: Whatever protein shakes you do choose, make sure you focus on a low-sugar/high-protein ratio. The protein shakes I’ve listed below are all great candidates. Fair Life is my personal brand of choice.
- 1 Quest protein bar | view product
- 2 bottles of Fairlife Protein shake (2 x 26g protein) | view product
- 1 bottle of carbonated water
- 2 grilled slices of chicken
- 1 carbonated water
- 500g of cottage cheese (1 container)
- 1 bag of Quest protein chips (19g protein) | view product
Throughout The Day:
- Some fruits
- Occasional coffee
- Sparkling drinks (usually 2) | view product
- Quest Protein Cookie
This might look like an absolutely depressing diet. But honestly, do it for long enough, the results feel better than a bad diet, and you really do learn to love it. 😀
9 of the most popular diets rated by Medical News Today.
Not advocating for picking a specific diet, but it’s certainly not a bad idea. Regardless, It’s great to educate yourself on the most respected diets and the benefits each has to offer. This will definitely help you make an informed decision to what diet might be best for you.
If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.
Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.
The Zone diet
The Zone diet aims for a nutritional balance of 40 percent carbohydrates, 30 percent fats, and 30 percent protein in each meal. The focus is also on controlling insulin levels, which may result in more successful weight loss and body weight control than other approaches.
The Zone diet encourages the consumption of high-quality carbohydrates – unrefined carbohydrates, and fats, such as olive oil, avocado, and nuts.
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.
Healthy fats, such as those in avocados, coconuts, Brazil nuts, seeds, oily fish, and olive oil are liberally added to the diet to maintain an overall emphasis on fat.
The diet causes the break down of fat deposits for fuel and creates substances called ketones through a process called ketosis. This diet has risks including ketoacidosis for people with type 1 diabetes, however, and may result in diabetic coma and death. Although most studies are 2 years or less, there is some promising research in relation to diabetes management, metabolic health, weight loss, and body composition change.
There are various types of vegetarian: lacto-vegetarian, fruitarian vegetarian, lacto-ovo vegetarian, living food diet vegetarian, ovo-vegetarian, pesco-vegetarian, and semi-vegetarian.
The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.
Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.
A detailed look at vegetarianism here.
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.
Vegans believe that modern intensive farming methods are bad for our environment and unsustainable in the long-term. If everybody ate plant-based food, the environment would benefit, animals would suffer less, more food would be produced, and people would generally enjoy better physical and mental health, vegans say.
Weight Watchers diet
Weight Watchers focuses on losing weight through diet, exercise, and a support network.
Weight Watchers Inc. was started in the 1960s by a homemaker who had lost some weight and was concerned she might put it back on. So, she created a network of friends. Weight Watchers is a huge company, with branches all over the world.
Dieters can join either physically and attend regular meetings, or online. In both cases, there is lots of support and education available for the dieter.
South Beach diet
The South Beach diet was started by a cardiologist, Dr. Agatston, and a nutritionist, Marie Almon. It focuses on the control of insulin levels, and the benefits of unrefined slow carbohydrates versus fast carbohydrates. Dr. Agatston devised the South Beach diet during the 1990s because he was disappointed with the low-fat, high-carb diet backed by the American Heart Association. He believed that low-fat regimes were not effective over the long-term.
Raw food diet
The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.
Raw foodists believe that at least three-quarters of a person’s food intake should consist of uncooked food. A significant number of raw foodists are also vegans and do not eat or drink anything that is animal based.
There are four main types of raw foodists: raw vegetarians, raw vegans, raw omnivores, and raw carnivores.
The Mediterranean diet is Southern European, and more specifically focuses on the nutritional habits of the people of Crete, Greece, and southern Italy. Nowadays, Spain, southern France, and Portugal are also included, even though Portugal does not touch the Mediterranean Sea.
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.
Up to one-third of the Mediterranean diet consists of fat, with saturated fats not exceeding 8 percent of calorie intake. The Mediterranean diet is the most extensively studied diet to date, with reliable research supporting its use for improving a person’s quality of life and lowering disease risk.
How To Break Sugar Addiction
Do your research, and keep in mind that a healthy diet is long-term, for life. Slow and steady wins the race. Inch forward, and let the hunger for growth lead the way (seriously, no pun intended).
A good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. Here are 10 reasons why good sleep is important.
Poor Sleep Can Make You Fat
Poor sleep is strongly linked to weight gain. In fact, short sleep duration is one of the strongest risk factors for obesity. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively. The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise. If you’re trying to lose weight, getting quality sleep is absolutely crucial.
Good Sleepers Tend to Eat Fewer Calories
In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times and mental wellbeing.
Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.
A study in over 2,800 women found that poor sleep was linked to slower walking, lower grip strength and greater difficulty performing independent activities
Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.
Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression than those without
Even a small loss of sleep has been shown to impair immune function (24).
One large two-week study monitored the development of the common cold after giving people nasal drops with the cold virus (25).
They found that those who slept less than seven hours were almost three times more likely to develop a cold than those who slept eight hours or more. If you often get colds, ensuring that you get at least eight hours of sleep per night could be very helpful. Eating more garlic can help as well.
Sleep Affects Emotions and Social Interactions
Sleep loss reduces your ability to interact socially.
One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness (31).
Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information.
Before moving to step 2 of this guide:
1Get a gym membership, create a crystal plan with various workouts, and begin working out consistently. his includes clear dates and milestones.
2Analyze your current diet, find the areas that need serious work, come up with a comprehensive, life-long plan to improve your diet. This includes clear dates and milestones. Begin the journey of eating healthier.
3Get on a sleeping schedule, and make it habit.