Riding Momentum To Your Goals! (#29)

Often times when we want to get started on a huge task (let say, losing weight) it’s very easy to get hung up on how long things will take. The term “paralysis by analysis” is a phenomena that occurs when one over-analyzes a situation to the point of not taking any action (eg. “what happens if I don’t lose any weight after 3 months?”). The reality is, you wont know what results you’ll have 3 months from now until you take today’s first step.

 

 

Therefore, the focus of today’s Monday Boost is to spur you into action by simply taking that first step!

 

Your momentum begins with a simple first step.

 

The Reason We Don’t Get Started

One component that keeps us from getting started is the psychological mechanism known as the “fight or flight” response. In short: Fear and anxiety causes us not to take a first step due to protecting one’s self. As a result, we never give ourselves the opportunity to grow and try something new (Note: This is also the environment in which the skill of procrastination, another fear-based mechanism, takes place).

 

 

So How Can I Get Out of this Fear-Based Over-Analyzing and Procrastination Emmanuel?!

 

Have you ever jogged down a slanted road, or slowly rode a bike downhill? The force that begins to “carry you” moments later is called MOMENTUM! This is exactly what I want for your fitness journey!

 

 

The key is: All momentum starts with one small step in the right direction.

 

 

And another step.

 

 

And then another.

 

 

Your journey is a collection of first steps… with each step being easier than the previous.

 

 

Before you know it, all these small daily steps (momentum) you’ve built over time begins carrying you to you goal! See how simple that is?

 

Take another look at the image for this post. I started with a light jog downhill and by the time this photo was snapped I was almost nearing full stride!

 

Now it’s YOUR turn:

Let go of any missed opportunities in the past by recognizing that procrastination is something that most people struggle with (myself included). Make a bold decision today to take small, tiny steps towards your goal each day and let’s ride that wave of momentum together!

 

 

Key Takeaways:

  • Over-analyzing leads to inactivity
  • All it takes is one step small step to get momentum started
  • Momentum is a collection of small steps over time
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Mini Habits! (#21)

You and I are creatures of habits. It’s amazing how many decisions are made in our daily lives without thinking. Some studies even show that subconscious habit makes up 40% of our daily actions! Therefore, in order to keep that ‘40%’ full of healthy actions we’ll discuss how to change unhealthy habits with “mini habits”.

 

One misconception about habits is that they take a lot of effort to build, but I disagree. Nature shows us that a small snowball rolling downhill will eventually get bigger and stronger with enough momentum. The snowball doesn’t require much “effort” once it gets going. In the same way, we’ll use effortless mini habits to build daily momentum towards our goals.

 

 

A small snowball (mini habit) doesn’t require much effort once momentum kicks in.

 

 

There’s a saying that goes “success is built upon success”. Fortunately this quote never mentions how big the success has to be! Think of a mini-habit as a daily task towards your goal that’s SO simple that it’s hard not to do it every day. For instance:

 

  • If your goal is to improve your gym consistency, start a mini habit of driving past your local gym on the way home each day (nothing more!)
  • If you want to build a strong core, start a mini habit of simply laying in sit-up position on the ground for a few seconds (yep! that’s it!)
  • If you want to drink more water each day, start a mini habit of simply filling up a water bottle (I didn’t even say you had to drink it!)

 

“Great! But isn’t this a little TOO simple…what’s the catch?”

 

Mini habits are designed to get you comfortable with taking the first step towards your new goal (a healthier habit).

 

 

Therefore, these too-easy-not-to-do mini-habits simply serve as your “daily bare minimum” accomplishment for the day. However, I assure you it won’t be long before you naturally feel compelled to do more simply because you “might as well”. You’ll figure:

 

  • “I’m already driving by the gym each day (mini habit accomplished), I might as well go inside on the treadmill for a couple minutes”
  • “I’m already down here in sit-up position (mini habit accomplished), I might as well do a couple”
  • “I’ve already filled my water bottle (mini habit accomplished), I might as well drink some”

 

Remember: The “mini habit accomplished” is your main goal, anything else is an extra bonus.

The power of a simplistic habit checklist goes a long way.

 

Furthermore, I would seriously recommend making your momentum visible by utilizing a journal or checklist calendar. Keeping track of your progress this way is a great way to see your “success building upon itself”. Seeing your daily momentum gives yourself a satisfying sense of accomplishment every day. The longer your daily “success streak” gets, the more you’ll want to keep it alive.

 

And boom – you’ve just created discipline without even realizing it.

Let’s get that snowball rollin 🙂

 

Key Takeaway:

  • New habits are best acquired through daily momentum
  • Daily momentum is best sustained through simple, mini habits
  • A mini-habit (baby step) is something that’s “too-easy-not-to-do“
  • Keep track of your daily progress in a journal or calendar checklist
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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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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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Tips For Getting Back In The Gym

Tips For Getting Back In The Gym are for those who are ready to make a change of direction in the fitness lives! Today’s video provides step-by-step tips for getting back in the gym after taking time off. The first place to start is figuring out the type of person you want to be. These motivation tips for getting back in the gym will equip with lifelong tools along your fitness journey!

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Friday’s “People Like You” Podcast: Jose Ferman (Episode #19)

Or Listen/Download:

 

 

This Episode is especially for you if you:

  • are always “on the go”,
  • struggle with lifestyle balance,
  • prefer outdoor activities,
  • would like to get involved in exercise group activities

 

 

ferman_time.jpg

 

A SPECIAL THANKS: To Jose for coming on and discussing the overall importance of wellness balance! Also, if you’re looking for a Realtor in the Bakersfield, CA area make sure to contact Joseph at:

Joseph Ferman

Metropolitan Real Estate

(661)247-7000

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Healthy Habits For Weight Loss

Healthy Habits For Weight Loss starts with one small mini habit at a time. Today’s video covers the importance of taking healthy habits towards your fitness goals, particularly with healthy habits for weight loss. Reach your fitness goals by building upon mini healthy habits!

 

Read more about Mini Habits here!: https://dailyfitboost.com/mini-habits/

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(Part.2) Friday’s “People Like You” Podcast: Charles Stovall (Ep. #14)

Or Listen/Download:

 

 

This Episode is especially for you if you:

  • don’t know where to start,
  • sit down at your job a lot,
  • are tired of feeling “sluggish”,
  • want to develop an easy workout routine

 

 

 

(Audio Only Time Stamp):

charles_TS.jpg

A SPECIAL THANKS: To Charles for coming on and sharing how his fitness journey began as a truck driver!

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(Part.1) Friday’s “People Like You” Podcast: Charles Stovall (Ep. #14)

Or Listen/Download:

 

 

This Episode is especially for you if you:

  • don’t know where to start,
  • sit down at your job a lot,
  • are tired of feeling “sluggish”,
  • want to develop an easy workout routine

 

 

 

(Audio Only Time Stamp):

charles_TS.jpg

A SPECIAL THANKS: To Charles for coming on and sharing how his fitness journey began as a truck driver!

Continue Reading
By
0 Comments