Focus on the Big Wins to Dominate Fitness and Life

 

There are two ways to succeed with your fitness goals.

  1. Focus on every single little detail.
  2. Focus on the one or two most important factors and let the rest take care of itself.

The concept of the Big Wins was first introduced to me by Ramit Sethi and it’s one of the best approaches to every area of life I’ve ever come across.

Let’s look at two different people who are trying to lose weight.

Sarah wants to lose weight after having her two kids. She tracks every single calorie she eats, every single rep she does, makes sure she weighs all of her food… She quickly burns out from living such a rigid live and falls off the wagon. Then, like clockwork, she’s back on her schedule and falling off again two weeks later. She’s completely stressed and her fitness goals make her feel guilty instead of inspired.

Rebecca wants to lose some weight after she realized she put on extra weight while finishing her Master’s degree. She tracks her food for a week to get a ballpark of where she is. She writes out an average daily diet to carry with her so she knows if she’s generally on track or not. She doesn’t stress too much when she has extra food but she makes sure to get in every workout throughout the week and get enough sleep at night. She knows she could lose the weight faster if she tracked every little detail, but she’s inspired by her goals and can see the weight coming off. She doesn’t start and stop again because she’s not stressing herself out.

These are simple examples, but these are completely different approaches to goals that yield completely different results.

The purpose of the Big Wins is to identify the main areas that bring the biggest results and make sure you do them. It frees you from having to focus on the little details that drive you crazy.

Now, if you are competing in a fitness competition, it’s important to focus on the little details as well. In that case, you could use the Big Wins in the other areas of your life: relationships, finances, career, etc.

With fitness, the biggest pillars to your success are:

  • Working out most days of the week
  • Having a general idea of your current calorie intake
  • Getting enough sleep

That’s it.

The fitness world is a billion dollar industry that tries to convince people that it’s somehow more complicated than that, and it’s not.

Sure, there’s a million ways to approach each of those pillars (counting macros, Crossfit, paleo, and so on), but the basics stay the same.

When you keep your pillars consistent, that’s when you can focus on mixing it up.

If you skip 50% of your workouts, no program in the world (good or bad) will get you in shape.

If you only sleep a few hours a night, your results will suffer.

If you don’t have a diet that supports your goals, you can work out hard every day in the gym but you won’t see the results you want.

Being consistent with the Big Wins will change everything.

Now that doesn’t mean you have to change them all overnight if you’re just starting. You can simply pick one area and build the habit before moving on to the next one.

In other areas of your life, the Big Win approach looks like this:

  • With your career, you focus on meeting the right people who can get you in a position you want. You’re active when it comes to knowing if you’re in the right career at all and you rarely end up in a position or job you don’t want.
  • With your finances, you automate as much as possible: your savings, paying down debt, your 401K, etc., and you focus on bringing in more than worrying about buying a latte every few days. That means you are prepped for your conversation with your boss asking for a raise and maybe you even start a side hustle to bring in extra money.
  • With your relationship, you make sure you find the right partner in the first place. A lot of relationship stress comes from trying to make it work with someone who you shouldn’t be with at all. Once you do that, you focus on the big things that make them happy. Maybe that’s spending quality time together, maybe it’s putting your phone away when you talk to them, maybe that means a date night out… Identify the big wins and be consistent.
  • With your productivity, that means every day making a list of the three biggest things you could do to progress in life and doing them. It doesn’t mean a million tactics to become more productive, it just means getting the essential things done.
  • With your home, that means you declutter and only have the things around you that make you happy. Finally organizing a whole bunch of stuff you don’t even want in the first place makes no sense. Then, you focus on cleaning the “Hot Spots” – the areas where you’re around the most often.

Of course, with all of these once you master the Big Wins you can focus on the little details. You can tweak your productivity system, you can invest your money in the stock market, you can try different approaches at your job, but no little tactic will get the same results as focusing on the biggest pillars.

None of this is sexy.

Tactics, hacks, new equipment/gear… all of that feels sexier.

Focusing on getting enough sleep doesn’t feel as fun as getting a new pair of running shoes. Setting up a new productivity system at work instead of having that uncomfortable feeling of asking your boss for a raise seems sexier. Hooking up with someone new sounds way more fun than doing the work and thinking about what you need in a relationship.

I totally, totally get it.

Believe me, I am a tactic addict.

I probably have thousands of bookmarks of websites with little hacks here and there, most of which I’ve tried. Even with all of that testing, nothing beats focusing on the big pillars.

Take some time this week to sit and think about your big pillars in your life. What are the essential things that hold your life together? Are you giving them the right amount of focus? If not, what do you want to focus on first?

Focus on the big wins and watch how it all comes together.

 

Advertisements

Why Entrepreneurs Should Have A Personal Trainer

Everyone knows that working out is good for your mind., but not enough people have talked about why exercise is so essential to entrepreneurs and freelancers.

Anyone who is a fan of Gary Vaynerchuk (myself included) knows he made the plunge and hired a personal trainer (Mike Vacanti and then Jordan Syatt). He’s mentioned quite a few times on his #AskGaryVee show on YouTube that taking charge of his health was one of the best decisions he’s ever made.

It’s not secret that starting your own venture is exhausting.

Even after working as a personal trainer for three years, when I finally finished school and jumped all-in on being a freelance copywriter, I worked so long and hard and completely forgot everything I learned about health.

I totally get it.

It’s easy to put in 17 hour days and barely sleep in order to “finish that one last project”, although spoilers: the to-do list never really ends when you’re doing your own thing.

Any time spent away from building your business seems to be completely selfish and you convince yourself that if you take any time off it will all crumble to the ground. 24/7 hustle seems to be the only way to make it happen.

However, I’m here to tell you that the times I stopped, took care of myself, and then went back into my business full force yielded better results than the times I skipped any self care.

Watching Gary Vaynerchuk’s journey to getting healthier reminded me how many entrepreneurs and freelancers need to hear that message.

Working out and taking care of yourself will add to your business instead of subtracting from it.

Being able to approach a business, client, or customer problem with a fresh, focused mind is a million times better than trying to force out a solution of an exhausted mind.

It starts slow at first.

You start skipping workouts. You don’t walk much any longer except to client meetings and your car.

You start to order delivery or get fast food instead of cooking anything.

You drink more coffee and energy drinks than ever before.

You never leave the slouched-over position of sitting and hammering away at your laptop.

Your eye starts to develop a twitch from so much computer screen time.

Eventually, it’s a year or years later and you get a glimpse of yourself in the mirror and wonder what the hell happened because that zombie-looking face staring back at you can’t be your face.

Now, I’m not going to sit here and preach about work-life balance because I still don’t quite know how to do that, but I’ve learned that caring about your health matters.

The more you exercise and eat right, the more energy you’ll have throughout the day to get things done.

Here are some things you can do to get your health back through the stressful period of starting your venture:

1. Know your business will survive for the 30 to 60 minutes you’re gone.

Yes, you can make the time to exercise and stretch. I know it’s hard to believe, but trust me. Even if you only work on your side-hustle in the early morning or the late nights, you can find the time to take care of yourself.

It wasn’t until I was years into my business that someone I admired in my industry told me, “If your business can’t survive without you being gone for a few hours, you’re building a business wrong.”

It was a great punch to the gut on what I was currently doing.

2. Drink enough water (start small).

This is at least the first step you should work on. Even if you haven’t started exercising or cleaning up your diet.

There have been a few studies done at the University of Connecticut on all the different ways dehydration can change strength, cortisol, and testosterone.

I’m a big fan of starting to implement baby steps over a long period instead of just changing your life in an instant. I mean, do what works for you, but starting a small habit like drinking enough water makes adding other healthier habits easier down the line.

3. Keep workouts short and focused.

There’s no need to work out for 2+ hours. 30 to 60 minutes most days of the week is enough. For me, that seems to be enough to shake off the anxiety that building a new venture brings.

Stay focused, stay moving in the gym, and focus on workouts that work multiple parts of your body at once. That will be the fastest way to get a great workout done in a shorter amount of time. Of course, it depends on your goals, but it’s a good place to start.

4. Look into personal trainers.

You don’t need to hire one at a gym, there are also a ton of coaches who do online coaching. Sometimes online coaching is the best option so you don’t have to be somewhere at a certain time, you can adjust depending on what you need to accomplish that day.

Online coaching is a better option than just relying on yourself to be accountable, because you need to report to someone with your effort.

Here are two great posts on what to look for in an online coach: here and here.

There are a lot of skeez-buckets out there who have abs and think they’re experts. There are also PhD’s who have real ego/attitude problems because they think they’re so above everyone who are as equally a nightmare to train with.

Any decent trainer should be able to answer any questions you have, have some kind of training and clients with results, and not be an ego-maniac.

Those are the best steps to start with, and I’m writing this mainly from my perspective of how many times I’ve burned my mind and body into the ground by being a workaholic.

It’s not worth it. It hurts not only you but your business results as well.

The Case for Becoming A Superhero

After seeing Captain America: Civil War, my love for superheroes has grown even more.

(Side note: Just so we’re clear I’m Team Cap from now until forever. If you’re interested, you can read these blogs and determine your stance: Team Cap vs. Team Iron Man.)

It isn’t even a nerd thing, okay it’s a little bit of a nerd thing, but it’s also a realization about all the attributes our world so desperately needs: honor, commitment, hard work, dedication to a cause, putting everything on the line for what’s right, and everything else we love about superheroes.

More than ever before, we need superhero virtues.

And yes, fitness plays a huge part in all of this.

Look, I understand this isn’t a “sexy” thing to talk about.

It’s easier to get some half-naked pictures and sell you on some superficial “magical” secret to get the abs you’ve always wanted.

Abs are great.
But an empty life is not.

I’ve seen the people who chase the bullshit, and I’ve seen the people who chase the real fulfillment.

The real deal is what this blog is for and what I’m going to talk about from now until forever.

There are a lot of people out there who think that fitness is a superficial endeavor. There are also quite a few people who think that fitness isn’t “deep” and it’s simply just exercise and nothing else.

However, after you’ve worked as a trainer and seen the joy in someone’s face when they realize they can walk up the stairs on their own after not being able to for years, you realize that health is so much deeper than just how you look.

Fitness is simply a tool for a better life.

Superheroes know they need to stay in shape so they can complete all their missions.

Of course, most of us aren’t out there doing daring missions every single day, but continuing to stay in shape for anything life throws at you is one decision you will not regret.

Stop being passive

I’ve met too many real-life villains and people that fell into what Hannah Ardent called The Banality of Evil. Basically, it means being passive in the face of evil and continuing to go along with the program. Actually, that’s an incredibly simplified version of it but roll with it.

I’ll bet you’ve met similar people. The kind of people who don’t care about anything but their own selfish gain. They pay no mind to their communities, families, the businesses they give their money to, or anything else.

Too many people are more invested in the Game of Thrones than in their own lives.

If you truly care about something, act like it.

The world already has enough people who don’t care about anything at all or only care about things at a superficial level.

You know what you care about. You know what matters to you. Stop pretending like it doesn’t matter.

Get your health in order

Few superheroes are out of shape. Of course, they are mostly perfected and enhanced versions of what humans look like, but that doesn’t matter.

Losers sit around and debate which superhero actors did or did not take steroids, but smart people realize those debates don’t matter.

What matters is the inspiration to reach for more.
To do better.
To be a better person.
To serve the world in a positive, helpful way.

Get in the gym, get on a program, don’t eat your way into an early grave, and stretch once in awhile (something I’m constantly working on).

Do it so you have the energy and vitality to accomplish all the goals you want in your life.

Find something to fight for

Although this was mentioned above, there is something to be said for not only acknowledging what matters to you, but also acting on it every single day.

I recently took some time off of work to really sit and think about what mattered to me.

During that time, I realized that the career I was working so hard toward didn’t matter to me any longer and that I wanted other things out of life now.

Once you know what matters, it’s essential to not only acknowledge it, but to work toward what matters every single day.

Every single superhero has a cause they believe in so hard that they’re willing to die for it at any moment.

I’m not saying you need to sacrifice your life for something, but you need to ignite that passion inside of you again.

That’s what I realized I lost over the last few years: that burning desire to continue to fight for the things I want day in and day out. Especially once you’re crystal clear on what those things are.

Embrace failure

Every superhero fails. You’ll also fail on any journey, but it’s worth every single second of failure because if you are relentlessly persistent, you’ll win.

There will be times that will test you, where it will all seem ridiculous and you’ll debate quitting, turning back, and never attempting this goal again. That’s when it is even more important to get back on the horse and get back to work.

Failure is a part of the struggle, and the sooner you embrace that the greater the chance of winning.

You’ll miss gym days, you’ll binge too hard on food, you’ll fail that test, you’ll get injured, you’ll feel like quitting… Every single champion has those moments, too.

It’s cheesy, I know, but it’s truly the getting back up that separates the winners and the whiners.

Suit up and get it done.

Priority Shifts, No More Off Seasons, And Working Like The Rock

“When you don’t know what to do, get still. Get very still until you do know what to do.” – Oprah Winfrey

That quote has been the epitome of the past few years for me.

Also, to be noted, this post is more of me writing to flesh out all the ideas I currently have in my head. If you’re going through a career change or another big change this might be helpful. This one is less about fitness and more about life. Continuing on.

Recently, a huge work project wrapped up and I thought about moving on to hunt for a new one. Instead, I stepped back and took a week off from any work at all. At the end of that week, I realized I still didn’t want to get back into hunting mode.

Sometimes, priorities shift internally before your brain catches on. New goals start formulating in your mind, and when you’re working so much it’s hard to step back and realize the priorities you have and the things you want have completely shifted.

That’s why I love Oprah’s quote so much. I’ve stepped back since the start of 2016 from everything to see what I really want to continue with and how many of my goals were me “shoulding” all over myself (<– A highly recommended post to read, BTW.)

My dreams of waking up in the morning, writing all day, and working on copywriting projects was over. I lived it, it was fun for the time being, and now I want something else.

My dreams and goals have shifted, but it took a long time to admit. Sometimes abandoning a dream feels like a break up. You’ve loved something for so long, you worked hard at it, but it just doesn’t want to continue, and that’s tough.

When you know something is over, but you’re not sure of the next steps, it’s important to quiet your mind as much as possible from all the thoughts that don’t help.

Worries about failing, goals you “should” want, superficial things, that writing degree you paid tens of thousands of dollars for…. All those thoughts.

However, do not think about it too much. It’s easy to think too much about life and in turn make yourself stuck with analysis paralysis. As I’ve been trying to figure it out, I’ve been active with ideas and really testing them out to see how they feel.

I want to get back into the health and wellness industry, move out of Denver, get to Europe, work on incredibly creative projects, live well, 5% less body fat, and above all create way more superhero workouts for people to use. (Actually, can I just create superhero workouts all day every day? That is all I want to do at this point.)

The second step for me, in this giant brain-dump of a post, is to dedicate all resources to making these newfound goals come to life.

This is a quick video from Elliott Hulse to watch on the importance of this next step:

 

If you can’t watch videos right now, essentially he says it’s important to mull over a decision, play with ideas, and think about your next steps. However, once you’ve made your decision, THAT’S IT. The decision is made, now you must follow through.

Now that you’ve made your decision, you have to stand in that decision. You have to become the person who deserves to have the results of that decision.

I have only half-assed my own personal commitment to fitness. This really stemmed from a place of not deciding what I wanted, not only in the gym, but in my entire life.

wanted to be lean, but I wasn’t becoming the person who deserved a lean body. The person with a lean body works incredibly hard in the gym, fits in the extra cardio, refuses to be lazy on any day except rest day,

Look at your goal. Who is the person you need to become to achieve those goals?

That’s the question I have overlooked on this new life path. The person I need to become to achieve my new goals is different than the person I was before.

Note: I’m not saying you need to be inauthentic and change your personality, I’m saying the virtues in line with your new goal are different, and you need to develop them.

Only losers complain about the results they have from doing the same thing they’ve always done. I can say that because I’ve been there. I’ve wondered why I wasn’t getting results when I wasn’t making the sacrifices and building the character associated with achieving those goals.

The work needs to be done. The effort needs to be put in. Nothing short of 100% will do.

I already achieved so many of the goals I set for myself at 18, and now at 26 and with a whole new set of goals, I’m realizing I’m back at the bottom and have a long way to go.

That’s why I’m going to set much harder rules on myself for the next few months.

I am eliminating any cheat meals, “off” days, and extra sleep from my habits until my birthday in June. It’s extreme, but I prefer to go all-in instead of half-in.

Not to mention, these new goals are much tougher than any previous goals I’ve set for myself before, so it requires much harder work than ever before.

Lately, I’ve been looking around at people who are living a life I want. Dwayne Johnson, aka The Rock, is one of those people that has the work ethic that I admire.

I’ll write more about this in the future, especially after I try a few things out, but his work ethic in unparalleled.

That’s it for now. This post is not so important to most people, but everything to me and my life moving forward.

The Rock is also worth a follow on Instagram for morning inspiration like:

 

 

Funny how things come back full circle. When I was 14 me and family were evicted from our 1 bedroom efficiency and forced to leave the state of Hawaii. At that time I made a promise to myself to do everything I could to work extremely hard to make sure we never see another eviction notice again. The only action I could take as a 14yr old punk kid was go straight to the YMCA and hit the iron. At that time all my heroes were big strong dudes who were successful – Eastwood, Arnold, NFL players and Pro Wrestling icons. That's why it was so cool for me to go back to the YMCA this past week, train like an animal and remember where it all started for me. Funny thing I realized as I was training that I still wake up every morning at 4am to train with the mindset that "the wolf is always scratchin' at my door" and that f*cker is delivering another eviction notice. One day I'll get the proper psychiatric therapy I need ;), but until then let's always be hungry, humble and always be the hardest workers in the room. #WolfIsAlwaysScratchin #ButNotAt4am

A photo posted by therock (@therock) on Mar 20, 2016 at 5:31am PDT

//platform.instagram.com/en_US/embeds.js

The ONLY Key to Success

It’s easy to beat yourself up when you fall off the wagon.

You fail on that diet because pizza is delicious.
You skip the gym because it’s cold.
You declare “Next Monday!”

The answer must be within the newest, shiniest thing you want, right? Nope.

The best plans and gear in the world don’t count for anything if you can’t follow through.

The problem is, there’s no new plan or diet that will give you what you really need to succeed: Consistency.

Yes, excitement is important and doing something you actually enjoy doing is important. However, if you don’t stay consistent all the bells and whistles in the world won’t matter.

As of today, there are only 73 days left in the year.

Some people use that as an excuse to wait until 2016 to start working toward the things they want.

If you really want something, the time to start is now. 73 days is a long time. It’s enough to change your body, change your finances, change your career, or change your entire life. That’s 1,168 hours (assuming you sleep 8 hours every night) to work with.

The reason I preach so much about habit and character development is because I saw that my clients who simply showed up every single day were the ones to crush their goals.

One of the best things I was ever told is:

Only take advice from people who have what you want.

This is why I’ve been studying people who are successful in all the areas I want to have.

So what’s the one trait they all have?

They show up every single day, whether they feel like it or not.

That’s it. It isn’t the shoes, the cars, the money, or any other circumstance. They simply commit to doing the one thing that matters the most every single day.

I’m currently reading Ronda Rousey’s book, and quote hit home:

My mom always says that to be the best in the world, you have to be good enough to win on a bad day because you never know if the Olympics are going to fall on a bad day. (pg. 71)

Most of us will never compete in the Olympics, but the message still applies. Even on our worst days, we need to be able to get the important things done.

That’s what separates the winners from everyone else. That’s what puts people in the category from just dreaming about something to making it happen.

The only way to make sure you smash 2016 is to start to build the habits now so they’re automatic by the time the clock strikes midnight.

It’s not what we do once in a while that shapes our lives. It’s what we do consistently. – Tony Robbins

Now is not the time to cry over 2015, to wish you had done something different, to quit before the year is over.

Plan for your bad days so you can smash through them.

That’s how you become a champion.