Happy Monday
I hope you all had a great weekend
Krystie and I have just returned back to the Bay after a week away tripping around the North Island with my parents.
Though my parents have been to NZ a couple of times they have never really seen past Hawkes Bay so this was our opportunity to show them around.
We spent a few days in the Bay of Islands and though the weather was forecast to be a little grim we were pretty lucky with lots of sunshine
While out sailing we were lucky enough to hang out with these guys
From the Bay of Islands we then travelled over to the Coromandel spending a few days in Hahei, were we took in the sites of Hot Water Beach and Cathedral Cove
The next stop was Mount Maunganui. Sun, sand and surf was the order of the day. Krystie got her paddle boarding skills on while I did my best to teach Milly to swim and build sandcastles đ
Anyway on with the newsletter
In todayâs newsletter I want to share with you my current top 10 fitness and health tips.
Why are these my current top 10?
I just googled ââthe best way to lose fatââ and google spat back…. About 45,300,000 results (0.81 seconds)
Thatâs over 45 million!
Never has there been a time in human history that we have had so much information at our fingertips. The problem is there is so much information from the internet, Facebook, Twitter, Instagram that we are drowning in it.
Much of this information is contradictory with one camp telling you to do high intensity training and the other telling you, you should do yoga. Or one telling you to eat carbs and the other telling you that carbs are the devil. Itâs no wonder people are confused.
I am not going to tell you what I am about to write is right. It may be right for you but it might not. Having been in the fitness industry for 17 years I can tell you this – Everyone is different and what works for one may not work for another. Itâs your journey, own it and climb your mountain.
Having said that, here is what I have found to be true
1 – You’re Not Broken
Youâre not damaged, youâre not in need of repair. Fitness and nutrition is not a punishment for your sins. If the only reason you workout is to fix yourself, make up for your poor food choices or to punish yourself for missing a workout then itâs time to reframe.
Train to become the strongest version of yourself
Eat to nourish your body
Love yourself!
2 – There are things about your body you canât change. Embrace it and own it.
You canât change your height, limb length or other parts of your physiology. Donât waste your time and energy disliking them. Find a way to love them and use them to your advantage.
Life is way too short to worry about things you canât change or have no control over Â
3 – The ultimate goal that should never change is – become the best version of yourself
Training for fat loss is all good. But ultimately training is about becoming the best version of you. Itâs the physical, mental, emotional and spiritual. Itâs the lessons learned. Itâs understanding your values and knowing what and who is important to you.
4 – Focus on what you can do.. Not what you canât  Â
Some limitations are temporary and some are forever. There will be some exercises that you can do and some you canât. Maybe you have an injury, you lack the mobility, strength or maybe you donât have the equipment. Whatever it is, it doesnât matter because there will always be something you can do. Donât blame your lack of results on the things you canât do thatâs a victim mentality. Make the most of what you can do and just go and do something.
5 – Get comfortable with being uncomfortable
If you want to progress you need to leave your comfort zone. ââIf you always do what you have always done, you will always get what you have always gotââ The only way to progress with your fitness is to induce yourself to new stimuli and the only way to do this is by reaching further than you have done before.
Lift a heavier weight
Complete more repetitions
Give yourself less resting time
Do more sets
It doesnât matter what you do. What really matters is that you break the barriers down and push through.
6 – Move
Your body is designed to move. Find a movement that you love and do it often and consistently. It doesnât have to be a structured form of exercise, itâs not about whatâs best or ideal – itâs about finding something you will do.
Walk the dog, go for a hike, go rock climbing, take a yoga class. Create opportunities to have fun
7 – Swap willpower for purpose
Willpower is what gets you outside running on a sunny day but purpose is what gets you outside running on a cold, dark, wet, miserable morning.
Willpower is like a battery. When itâs charged youâre all good to go but as with all batteries it will run out.
Purpose however is the intrinsic motivation. It’s not just about losing 5kg, itâs about becoming the best version of yourself.
8 – There is a lesson in every workout.
Some workouts are great and you feel invincible but some workouts suck. Just like times in your life. Some days are great and others just suck. The next time you have a sucky workout just embrace it. It is what it is, simply a bad workout. Donât make it mean anything, just chalk it up, learn what you could do better and get over it.
Donât be emotionally invested into any single workout. Even the bad workouts are all part of the journey.
9 – The #1 most important factor in health and fitness is still consistency
You may have the best workout and the perfect eating plan but unless you work at them consistently they mean nothing. The only way you will look and feel noticeably different in 6 months is if you are consistent with your efforts. If you are missing workouts then donât expect progress.
10 – Your ability to adapt will determine your success. Â
Think back to when you started a new workout program. You were fully committed to get fit. You were ready to do whatever it took. You were going to stick to the plan no matter what happened, right?
Well life happened and you got off track and quit completely.
If you want success you must be great at adapting.
- You’re stressed from work and having to run your kids around to every sports activity. Adapt
- Your knee hurt and you canât do any squats. Adapt
- You get handed a huge project at work and free time is non existence. Adapt
- Your gym suddenly just closed down. Adapt
- You have to travel internationally and all you have is a crappy hotel gym. Adapt
Nothing in life is going to run perfectly. Nothing will run to plan. The key is to prepare to adapt to any given situation. Many circumstances are out of our control, but we decided how we respond to them.
I have to credit one of my clients – Ian for this one. Ian drilled this home perfectly in his book âIn The Groove : Applying The Principles Of Jazz To Business.
I highly recommend this book for anyone who is in business
A Bonus for youâŚ.
11 – You’re never done
Do you know how long it will take for you to reach your body transformation goals? A few months, a couple of years? The answer isâŚ.It doesnât matter because there is no finish line. There is no final credits that will play once you reach the goal. There is no âI have hit my goal, so I will just stop thereâ
You’re never done. Fitness and health are lifelong journeys with no final destination
This shouldnât scare you or put you off training. Think of it like cleaning your house. You canât just do it once and expect it to stay tidy forever. You need to put consistent, repeated effort in to get the rewards out.
Thatâs it for today
Have a great week
Paul ââCaptain Miller” and Krystie “maybe you could row a little quicker” Miller
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