Exercise: A Key to Personal Development (#25)

After graduating college in 2011, I landed a job in a different city where I had no friends or relatives. I quickly found myself bored with tons of free time on my hands. It wasn’t long before I decided that starting a gym membership was a great opportunity to be around other people.

 

Yep, you read that right – my initial motivation for starting a gym membership was to get out of the house and meet people. However, it’s the personal development I’ve gained through exercise that keeps me going, seven years later.

 

Joining a social group or team is always a good excuse to exercise 😉

 

For example, I’ve always been an organized person but it wasn’t until I got involved with habit-based exercise that I developed traits such as discipline. As a result I started gaining more and more self-confidence as my body began to change. Results led to more confidence, and that confidence ultimately led to more self-discipline!

 

The confidence and discipline I gained from working out started translating into other areas of my life as well.

 

What about you? Perhaps you’ve been working out consistently for a while now and have also experienced similar personal development as well. As a personal trainer, I can attest to witnessing the following growth characteristics in many of my clients, regardless of age or gender:

 

  • self-confidence
  • optimistic outlook of the future
  • charisma
  • charm
  • less self-awareness
  • increased self-respect
  • discipline and organization
  • autonomy

 

Not only does regular exercise come with health benefits, it also unlocks different aspects of your life.

 

As you advance in your exercise journey you’ll begin noticing different personal development traits such as these. Ultimately, my desire for you is to develop these traits through consistent exercise so that they develop into other areas of your life. This is where exercise meets daily life!

 

Choose to make a long-term investment in yourself through regular exercise, today.

 

Your future self will thank you 🙂

Key Takeaways:

  • Personal development from regular exercise keep you going
  • Fundamental characteristics from routine exercise translate into other areas of your life
  • Invest in yourself through regular exercise
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New Day Resolutions (#17)

New day resolutions calendar

“5… 4… 3… 2… 1… Happy New Year!!!”

 

Year after year there’s excitement to start off the New Year “fresh” by vowing to break bad habits and gain new skills. After all, we all know the universal New Year’s Day mantra: “This is it! This is my year! Time to take this year by storm and make the changes into a better new me!” 

 

Unfortunately, statistics show every year how this “new year, new me” phenomena is almost always short-lived. Some statistics even show how most New Year’s resolutions don’t even make it past January. But why? Thus, I present to you…New Day Resolutions!

 

That’s right: Here at Daily Fit Boost each day is a clean slate!

 

The ability to hit the ‘reset’ button on your mood and mindset each morning can have a profound impact along your Fitness Journey.

 

After all, if we really want to implement changes in our lifestyle why wait for a new year, right? By using each day as a new launching pad, not only do you reinforce your personal desires each day, you also begin to appreciate the value of each day.

 

No other person has expressed this philosophy better than Head Football Coach Chip Kelly who coaches with the mantra “Win the Day”. This mindset to win each day eventually turns into habit. Even if you’ve had a “bad day” and didn’t reach your goals, winning each day enables you to start each day afresh.

 

Chip Kelly’s players tapping his “Win The Day” motto before the game.

 

So what would one “win” look like for you today? Is it doing one push-up for the day? Is it arranging your gym clothes the night before?  Perhaps drinking more water than usual?

In my experience, the feeling of 365 daily victories is more satisfying than attaining one victory at the end of your goal.

 

So challenge yourself to make incremental changes daily instead of yearly. Start today with win #1! Before you know it, you’ll start noticing these daily victories leading to overall motivation and confidence.

 

Key Takeaways:

  • It’s proven year after year that New Year Resolutions are not ideal for success.
  • It’s much better to reinforce your goals (resolutions) each day to build habit
  • The mindset to “win each day” eventually becomes a habit.
  • Habit formation help build motivation and overall confidence.
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What’s Next? (Unfamiliar Opportunities) (#13)

Man busy at gym

While I’m a huge advocate of mastering what you already know, there comes a time where we internally ask ourselves, “what now?” As human beings, we’re naturally wired for goal achievement (this is why most of us don’t enjoy being bored). Psychologist Abraham Maslow takes this a step forward by referencing self-actualization as our deepest human need (ie. “fulfillment of our potential”).

 

Taking gradual steps in ‘unfamiliar territory’ gives us a chance to grow!

 

Take myself for instance.

 

For most of my life I was very timid around people I didn’t know. I showed traits of low self-esteem like avoiding eye contact, being stuck in my head, not giving honest opinions, and questioning myself. However, one day I decided it would be cool to share my fitness passions with others. I (very slowly) began journaling different health and fitness topics each day. Eventually I gained the confidence to share my ideas with friends, and today (years later) I’m here sharing these same ideas with YOU!

 

I went from being shy to sharing fitness tips in front of hundreds of employees!

 

So where are the unfamiliar opportunities in your life: Is it longer workouts? Consistent gym attendance  Public speaking? Trying a new machine?

 

Whatever it is, the best way to grow is by taking small, realistic steps at a time. For instance, it might be more beneficial to warm up with an unfamiliar cardio machine for 2-minutes instead of 15-minutes. When we view growth as a never-ending process it keeps us from the unnecessary temptation of doing “too much, too soon”.  As a friend used to tell me,

 

“The way you eat an elephant is one bite at a time”

 

Trying something new requires the risk of being “bad” the first couple of times – but no worries! Just remember: we ultimately become good at what we practice over and over again! 🙂

 

Reference Link: https://www.simplypsychology.org/maslow.html

 

Key Takeaways:

  • We long for fulfilled potential
  • Take small, gradual steps towards something unfamiliar
  • View growth as a “never-ending process”
  • We get good at what we practice
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Debunking “Fear-Myths” of the Gym (#3)

“No one reacts to how things are, but to his own mental images”- Maxwell Maltz

Throughout my years of personal training, the majority of my clients have been inexperienced gym members. The result of these interactions was a unique perspective of the gym setting through the lens of a new member.

 

What I soon learned was how intimidating the gym setting can be for newcomers. Therefore, let’s go ahead and diffuse 3 common “Gym Fears”:

 

Fear Myth #1 – “Everyone at the gym is already experienced and ‘professional looking'”

 

The reality is people at the gym look certain ways for different reasons. 🤷🏾‍♂️

 

The reality is that these “intimidating” looking gym members are more than likely focused on…themselves! Ironically, these are the individuals most likely to empathize and help you with unfamiliar exercise machines.

 

Chances are, these “advanced gym goers” know what it’s like being a beginner, and if there’s one thing an experienced person loves doing it’s sharing the knowledge they know.

 

Remember, everyone’s had a first time.

 

Fear Myth #2 – “Everyone is staring at me mess up”

 

The reality is most people at the gym are consumed with themselves at the gym – not you.

This actually might be the biggest fear myth of all. Trust me, aside from someone being attracted to you, no one at your gym is hardly looking at you as much as you think.

 

The irony of “Gym Culure is:

Everyone’s way too self-conscious about themselves, to be conscious about you.

 

Fear Myth #3 – “All the machines and equipment look too complicated and I don’t know where to start”

 

Whatever looks familiar to you is going to be your place to start.

Although some exercises machines can come off as intimidating, there are still small steps you can take towards implementing yourself in the gym. For instance, starting with something easy and/or familiar is a great way to gain confidence when first starting out at the gym.

 

As with learning anything new, it’s important to give yourself time in becoming proficient at using gym equipment.

 

The main thing to keep in mind is that everyone has had a “first time” in the gym.The goal for you is to continue going a “second, third, fourth, and fifth time” until your gym attendance turns into a regular habit!

 

Key Takeaways:

  • Most fears in the gym are perceived
  • People at the gym are most likely to be focused on themselves, than you
  • If you are new to the gym with start out with the easiest thing that you can do or something you’re most familiar with. This small initial step helps to keep the ball rolling.
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Why Exercise? (Exercise Incentives) (#2)

Throughout the years I’ve learned to look at my exercise routine as a daily journey. The past several years of my exercise journey have taught me key values like discipline, consistency and mental focus, as well as a comprehensive understanding of how our body works. These exercise incentives have taught me the value of regular exercise.

 

This questions unlocks the key to you enjoying your lifelong fitness journey.

 

Excellent question! People have all sorts of exercise incentives: to fit into that wedding dress they love, a desire to feel stronger, to gain more confidence, to clear one’s head after a long day of work – the list goes on. So with that, I’m going to answer the above question with another question:

 

How does keeping good health impact the things that are most meaningful to you in life?

Your health affects not only yourself, but also your family, friends, and loved ones.

 

For instance:

    • Does the ability to squat down and play with your grand-kids someday have any meaning to you?
    • How about feeling more energetic throughout your work day?
    • Do you want to be able to sleep better at night before those big business meetings in the mornings?
    • How about a stress release at the end of a long work day?
    • How important is your health for those home & gardening projects you love so much?

 

Here’s the key: We’ll only commit to a purpose if it adds value and meaning to our lives.

 

Stop and write down the things that are important to you in life. Really think about it. Your exercise incentives are personalized to you.

 

Keeping others in mind while exercising puts you into a different mindset.

 

Whether it’s family, business, hobbies, or personal well-being, there are exercise incentives in just about every area of our lives. This is why it’s so important to constantly remind ourselves of what (or whom) we’re exercising for. Doing so also keeps us consistent on our journey at times where we don’t feel like working out.

 

Here are some additional exercise incentives:

  • Increased lifespan
  • Oxygenated body
  • Reduced risk of diabetes
  • Improved memory
  • Decreased stress

 

Even if you’ve been putting off exercise for a while – don’t worry about it! Instead, recognize today as a new day and start celebrating the beginning of a new YOU!

 


Key takeaways:

  • Your health impacts the quality of those things which are valuable and meaningful to you in life
  • Your exercise incentives are unique and personalized to you
  • It’s important to constantly remind ourselves of what (or whom) we’re exercising for
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So You Don’t Know Where to Start… (#1)

So you’ve decided to embark upon a new daily exercise routine and today is Day 1. As you near the gym you begin going through your mental checklist:

 

Water bottle?

 

Check.

 

Towel?

 

Check.

 

Comfortable workout shoes?

 

Check.

 

New gym membership?

 

Check.

 

But as you step foot inside the gym, you suddenly notice dozens of people walking around, stretching, and using funky looking equipment and you think to yourself

 

You’d be surprise how many first-timers gym users feel this way internally.

 

If you’ve had similar thoughts, I promise – you’re not alone! The overwhelming feeling of not knowing where to start is something myself and many others have experienced our first time at the gym. Eventually, what worked for me was starting out with easy and familiar exercises. This kept me from feeling overwhelmed and fearful. My mindset at the time was simply:

 

‘Familiarity’ is key when first getting to the gym. Start with any exercise that easy for you to do!

 

Another way of saying this is to “become a master at what you already know”. Such a mindset helps calm your nerves when figuring out where to start at the gym.

 

For instance, if the treadmill is the only exercise machine that you’re familiar with, then start “treadmilling” away as if you’ve been doing it for years. Or perhaps you’d like to build muscles and the only exercise you’re familiar with are dumbbell curls. Your best bet is to walk right over to that dumbbell rack, pick up a suitable weight, and start curling away!

 

Walking on the treadmill is a great way to acclimate to any gym.

 

Not only does “mastering what you already know” help settle you down, it ultimately gives you that much needed sense of belonging in the gym.

 

Although it helps having a wider range of exercises down the line, you initially want to find your comfort zone. Comfort leads to confidence, and confidence will give you that “sense of belonging” you need in order to thrive!

 

“A little progress each day adds up to big results” -unknown

 

Key Takeaways:

  • We’ve all felt “lost” in the gym at one point
  • Become a master at what you already know: start easy and familiar
  • Being comfortable in the gym leads to confidence, confidence gives you a sense of belonging.
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Friday’s “People Like You” Podcast: Eric Carroll (Episode #22)

Or Listen/Download

 

 

This Episode is especially for you if you:

  • struggle with depression and hardships,
  • need help with exercise consistency,
  • lack confidence,
  • are ready for a lifestyle change

 

Eric_time_stamp.jpg

A SPECIAL THANKS: To Eric for coming on and sharing how consistent exercise has helped him get through tough times in life.

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