Too Busy for the Gym?

If you want to improve your life this year, the first thing you need to banish is your list of excuses. Then again, sometimes our excuses are pretty legitimate.

Good example – you might be working overtime, filling your spare moments studying a foreign language or working on your side business. So you aren’t just belly-aching when you say you are too busy or tired for the gym.

I hear you, but don’t give up so easily. Oftentimes with a touch of creativity, we can explode our excuses and find a way toward our goals. Here is one of my favorite shortcuts to success.

Too busy for the gym? Too tired? Here’s the routine. Order a pull-up bar for a doorway you pace through frequently in your home. Everytime you pass, do a pull-up. Boom, that’s your workout. Too easy? Do two pull-ups. Or two pull-ups and a couple pushups.

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Cost? A few bucks for a pull-up bar. Time? 30 seconds here and there throughout the day. Results? You’ll work your shoulders, upper arms, back, and core.

So how about you? Taking this same principle of finding simple hacks around common excuses, what ideas do you have? Share yours in the comment section below!

 

 

The Winner’s Mindset

Today we are looking at one of the fundamentals of self-improvement – the winner’s mindset. In fact, I would go so far as to argue that it may be the single most important tool you need on your self-improvement journey.

The Winner’s Mindset

OK, what is the winner’s mindset? I define it as follows.

The winner’s mindset is a fundamental belief that someone has about themselves. It is the sense that he or she is a winner, that most life experiences will turn out to be successes, that failure is a temporary circumstance that can be overcome with adjustments, and most importantly, that one deserves to have the best things in life.

Let’s break that definition down piece by piece to understand it more.

The winner’s mindset is a fundamental belief that someone has about themselves. . .

The winner’s mindset should be one of your core beliefs. On good days and bad, after wins and losses, when all is well and when all sucks – you should feel somewhere deep inside that you are good, smart, capable, and able to overcome. If you don’t feel this, it likely stems from self-confidence issues. Trust me when I say that I struggled with this mindset growing up.

You can’t just get a winner’s mindset overnight if you don’t have it now. It will take time to develop but the method is pretty simple. You have to start loving yourself and treating yourself as a friend. It sounds cliche, but seriously, hear me out for a minute, because if you truly understand this, so many other challenges in life will be solved.

No matter where you are at in life right now, you deserve your love. At the end of the day, friends may desert you. Family may let you down. Health can fail, money can disappear, and jobs can be cut unceremoniously. Most of us put our own self-confidence into the hands of other people. IF they have a good job, IF they have a great girlfriend or boyfriend, IF they are sitting pretty financially, THEN they think well of themselves. But if they lose one, or worse, all of those things, they then see themselves as failures and losers.

You may be thinking this way right now. I know I did in the past.

But you know what? In this whole world, no one knows you better than you. Noone knows your struggles and challenges, hopes and fears, like you do. You need to become your own best friend.

Think about it. If your friend loses his job, what do you do? Laugh at him? Call him a failure? A loser? Tell him he’s doomed? Of course not. You will remind your friend of his strong points, offer any assistance, give encouragement, root for him and believe he’ll ger through it.

How much better would your life be like if you started treating yourself the same way you treat your friends? Or even further, if you genuinely loved yourself? Look in the mirror, see that face looking back at you and honestly say, “Wow, we’ve been through so much together. I love you, keep going, I believe in you.”

That is what winners do. They believe in themselves.

What if you don’t feel it? Say it anyway. Our brains have a way of syncing up our feelings with our words. So even if you feel outmatched, overwhelmed, and ready to give up, don’t. Go to the mirror, look yourself in the face, and say the words you need to hear. Be your best friend. Love yourself.

OK, if you can do that, the rest is easy.

. . . It is the sense that he or she is a winner . . .

You are a winner. You aren’t defined by your mistakes. Everone makes those. Especially people who try to accomplish something. You are a winner. Even if you haven’t scored a big win in your life, you are a winner who has just hasn’t reached your true destination yet. You are a winner.

. . . that most life experiences will turn out to be successes. . .

Unsatisfied with your current job? You career still has a long way to go and you can still reach your goals.  Have a bad relationship with one of your friends? Work on fixing it. Or if it can’t be fixed, work on finding a better friend. Your current state does not dictate your end result. Believe that in the end, you will achieve your desires.

If you live in Kansas, and your goal is to see the Atlantic Ocean, you’ll spend lots of time traveling and never see the beach until the very end of your trip. If you don’t see the sand yet, keep going!

. . . that failure is a temporary circumstance that can be overcome with adjustments. . .

Quote me on this because it isone of the smarter things I’ve ever said – “Never change your dream; frequently change your methodology.”

This means, when you screw up and don’t get the result you want, please don’t give up on your goal. Just change your tactics abit. If you want to get a great job and you crashed and burned on your last 3 interviews, don’t take it as a sign that you can’t get the job you want. Instead change tactics. Update your resume. Practice some interviewing with friends. Modify some of the answers you have been giving. Or shoot for a less challenging role now, learn some more, and then try for your dream job next year.

Change your tactics; hold fast to your goal.

. . . and that one deserves to have the best things in life.

No one on this planet is more valuable than you. You matter as much as anyone. Your dreams matter. You deserve to experience the life that you want.

Believe in your inherent worth. Never sacrifice your mission in life to placate others. You deserve your dreams and this world deserves a confident, motivated you!

The Winner’s Creed

To help you internalize the the winner’s mindset, I’ve written the Winner’s Creed. Save it as your wallpaper, share it, and live by it!

I am a winner. There is no one like me. I may not win immediately, but I will win eventually. Watch me win!.png

All the best,

Jamie

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Bulletproof: Real Deal or Snake Oil?

Many people in the self-improvement world are already familiar with Bulletproof. For those of you who aren’t, check the video above for a brief introduction.

The basic premise of Bulletproof is that through biohacking, we can have more energy, need less sleep, feel better, lose weight, etc through easier methods than just slogging out hours in the gym or nitpicking every detail of our diet.

I’m a cynic at heart, so when I hear claims that seem to be too good to be true, I generally expect them to be b.s.

So I’ve dug into the ideas behind Bulletproof, and I am pleasantly surprised, though perhaps not fully convinced yet. Let me explain.

About a year ago, I began to increase my consumption of protein and especially fat. I’m naturally thin, so I was trying to bulk up (I’m up 10 pounds in 6 months 🙂 )

But surprisingly, I feel mentally sharper and have more energy than I did before my dietary changes.

It turns out, I unwittingly had started following a rough approximation of the Bulletproof diet. Here’s the diet is explained in a bit more detail, from BulletproofExec.com.

How To Eat Bulletproof

The Bulletproof® Diet is the foundation for a Bulletproof Body and a Bulletproof Mind. It’s one of the most important things you can do to increase your performance across the board.

Target 50-60% of calories from healthy fats (this is easy and tastes good), 20% from protein, and the rest from vegetables.

Using the roadmap is simple: eat the stuff in the green zone and watch what happens. No calorie counting. No measuring. Just eat until you’re satisfied and enjoy the benefits of eating good food: feel your brain, body, and hormones re-awaken, effortlessly lose weight, and gain muscle with little or no exercise.

The Bulletproof Diet looks related to paleo, primal, or caveman diets based on what our ancestors probably ate. There are certainly similarities, but the Bulletproof Diet’s approach to nutrition is slightly different from that of a paleo-style diet. The Bulletproof Diet arose from research into biochemistry and human performance. For example, it doesn’t shun supplementation just because cavemen didn’t supplement, and it doesn’t promote all the foods our paleolithic ancestors likely ate. For that reason, the Bulletproof Diet overcomes some of the problems that can arise from long-term paleo dieting.

Now the fun part of this is how Dave Asprey recommends getting some of those extra fats into your diet – Bulletproof Coffee. Bulletproof Coffee is low-toxin coffee mixed with grass-fed, unsalted butter and brain octane oil.

For people trying to lose weight, the coffee can be drunk in place of a meal at breakfast. For people like me who are trying to bulk up, you can drink it along with a high protein breakfast like ham and eggs.

I’ve tried it, I love it, and about 200,000 people have tried it out as well, including a lot of people in demanding roles like performers, executives, and entrepreneurs.

All that said, there is one part of Dave Asprey’s overall approach I do not agree with. He diminishes the importance of exercise, but there is simply too much research that supports the vital role exercise plays in many areas of our life – heart health, mood, sleep quality, stress reduction, etc.

So while I think the Bulletproof Diet and Bulletproof Coffee can have a positive impact and in your life and I encourage you to give it a try, I do not believe it should be used as an excuse to reduce exercise.

Bottom Line: Add Bulletproof to your life, but don’t do it instead of the other healthy habits you already have (or are working to develop).

All the best,

Jamie

Motivation for Monday

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The only thing standing between where you are now and where you want to be is the work that it will take to bridge the gap.

Get busy this week.

For some self-improvement ideas to inspire you, check out our self-improvement curriculum, our suggested book reading list, our Facebook page, and our Twitter page.

– Jamie

You, CEO – Monitoring

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Welcome to our first post in our new series You, CEO. Be sure to check out the introduction here if you haven’t already.

Monitoring

Companies generally don’t make decisions based on emotions, feelings, guesses, or blind chance. But if you are honest, those factors often play a role in the decisions you make in your own life.

If we want to copy the success of top CEOs, let’s start by learning to copy their decision-making strategies. One of the best decision-making tools is data analysis. It’s a huge and growing industry that is changing the business world. It can have an equally powerful impact on our lives as well.

However, before we can analyze data, we need to have data. That’s today’s topic – getting the right data.

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You Get What You Measure

You get what you measure. This is one of the immutable laws of business, and it can be applied to your personal life as well. Whatever you choose to measure, you will begin to focus on it and improve it. Likewise, what you decline to measure generally gets overlooked and rarely sees improvement.

So step 1 is simply to choose what areas of your life you want to improve. Step 2 then is to choose a specific way to measure progress in that area. For example, if I want to save money, I should start tracking how much money I have saved at the end of each week. If I want to get stronger, I should start tracking how many pushups I do each day. If I want to become more intelligent, I could start tracking how many self-improvement books I read each month.

Now step 2 can be easily messed up, so be careful. Remember we said, you get what you measure. If for example you only track how many pushups you do, you may wind up focusing on pushups to the exclusion of other exercises. Then you aren’t really getting stronger overall; you are just getting better at a specific exercise. So choose carefully and choose multiple measurements to get better overall progress.

I use an Excel spreadsheet to measure my progress across several categories. You can do it digitally like me or write it out by hand as well. Choose the method most comfortable to you and stick to it. It may feel hard to at first, but I promise you can develop the habit within a month if you tough out the first few weeks.

Then, just as a CEO has piles of data to look at when making decisions, you too will have the data you need to stay motivated, track progress, and make well-informed decisions about your life. We’ll build on this idea in our next post in the series CEO, You. See you soon.

Jamie

Stay connected! Follow us on Facebook and on Twitter!:-)

P.S. If you want to do even more to improve your life today, sign up for the free version of Grammarly. Grammarly is a real-time grammar editor that will keep your writing error-free, warn you about plagiarism, and help you improve your writing. After all, as the CEO of your life, you can’t be a sloppy communicator. Try Grammarly today and start writing like a pro!

How to Have a Great Morning: 4 Steps to the Perfect Morning Routine

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4 Rules for a Great Morning… Every Day!

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Drink Water Right After Waking Up

Your body needs water to, well, to survive. But you don’t want to just survive, you want to thrive. Check our post on how to get enough water throughout the day and watch your skin, energy, and brain power improve!


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Make a Simple, Fresh, Healthy Breakfast

You don’t have to get fancy here. A homemade smoothie is so easy, so delicious, and best of all, so good for your body. Check out our post on how to make smoothies part of your morning routine.


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Do Easy but Effective Body Weight Exercises Right in Your Own Home

Don’t get me wrong – I’m all for you going to the gym. But if you are pressed for time or money, there is really nothing better for your morning routine than a quick run through some body weight exercises. Check out our post on how to use these effectively right in your own home for great results!


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Do Something You Enjoy in the Morning

The secret to getting up easily in the morning is having something you want to get up for. Set aside a little time each morning for something you love to do. Need ideas? Here are a few!

Read something you love.

Keep a journal.

Start a blog!

Go for a run!


If this blog is inspiring you to make positive choices in your life, please share us with your friends! You can follow us on Facebook!

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How to Have a Quick, Healthy Breakfast Every Morning

Your mornings are slammed. Wake up. Gym. Shower. Catching up on news. Prepping for this morning’s meeting. Some days breakfast is the last thing on your mind. Now I’m not going to regurgitate that line about breakfast being the most important meal of the day. Honestly, all meals are important because you need proper nutrition all throughout the day if you want to be healthy, sharp, and feeling good. It’s just that breakfast tends to be the one that gets sacrificed most often because of time constraints. So what can we do if we chronically face a shortage of time in the morning? If you want to have a quick healthy breakfast, get a blender.

Seriously, if you make breakfast with a blender, your prep time gets knocked down to about a minute. You can drink your meal in a minute as well. Clean up? Less than a minute. In the time it takes to brush your teeth, you can prep, eat, and clean up your entire breakfast. Plus, a blended meal is portable, so you can take it with you if needed. Best of all, it is easy to make something healthy and delicious. You really only need milk and some fruits and veggies. Alternating between various fruits and vegetables gives you endless flavors and textures to choose from each day. You can add protein powders as well to support your gym goals.

A big factor in living a successful life is building simple habits that make it easy to reach your goals. Grab a gallon of milk, your favorite fruit or vegetable, and a blender, and start making breakfast the easy way. You’ll save some time, have more energy, be healthier, and feel great each morning.

Here’s my recommended blender if you are overwhelmed by the plethora of options out there. Inexpensive, good reviews, and has sealed cups for breakfast on the go.

To your daily growth!

Jamie

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