Could Four Minutes Really Matter?

Have you ever had a day get off to a rough start, and you felt behind all day?  Maybe your coworker rushed into your office before you’d had a chance to check your email, upset and needing your immediate assistance.  Your plans for the day get all thrown off, and you may feel like control of your time and activity perpetually eludes you.  Anything here sounding familiar?  How did you respond?  Are there things you and I can do in these circumstances to not only get through the day, but actually thrive?  How can we take such a day and still use the time to make progress towards the growth we want and the goals we’re pursuing?

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What Truly Must Be Done?

If you’re anything like most of us, you have some daily habits and routines that feel like they’re essential. For example, I usually check my email messages in the mid-morning then head up to the coffee machine for a tasty brew.  Although these are my typical habits, they aren’t absolutely necessary, and on days where large unexpected demands fall on me, they can be jettisoned.  The key when stuff is flying at you is to stay clearheaded and in control.  Even if people around you are getting frantic, take five minutes to get away.  Use this time to identify the three most important priorities that must happen before the end of the day, and write them down in order.

Forgo the Unnecessary First

Once you’ve put out the preverbal fire, get going on your first priority right away.  Taking back control of our day is going to involve forgoing some of our usual routine, but often this is what it takes.  Unfortunately, some days there is simply more to be done than can possibly fit.  Rather than running frantically from one task to the next, and spending our whole day out of control, we can be intentional and spend our time first on the most important things, and since something will fall through the cracks, let’s choose the lowest priority task to be the one.

Resist the Couch

Finally, on days like these, when you finally finish your work, get home and eat, clean up and do whatever chores need doing, we face the last challenge of the day:  the temptation to neglect our personal growth and pursuit of our goals.  On a day that was particularly hectic, I probably didn’t get a workout in, and I’d really like to lounge on the couch and watch a show for twenty minutes before bed.  I probably don’t feel like reading, connecting with my spouse, or spending time in the Word and in prayer with my Heavenly Father.  Now is where I have a choice:  do I throw in the towel for the day, or do I commit to doing these vital activities that will cause me to grow and move closer to my goals?

Don’t Forgo the Important

Never underestimate the difference a small amount of focused activity can make in your life when practiced daily.  I can absolutely and personally attest to the huge difference that even a four-minute workout can make to one’s fitness and health.  Many times in my life, I’d succumbed to the easy solution after a hard day at work, and plopped down on the couch.  When a one- or two-day break from my exercise regimen turned into a four- or five-day break, I found I paid a heavy price on the day I finally did make it back into the gym.  But I have since learned that even a very quick workout—perhaps nothing more than a few minutes of pushups (pushing myself as fast and hard as possible) can get my blood moving, my muscles and lungs working, and can sustain me until the next day when I can get a full workout in.  It seems like such a small thing that it couldn’t possibly matter, but it truly does.  And the same goes for my other habits in contributing to my growth.  Maybe I only read 8 pages of a good book when I’ve had a super busy night.  But I can focus on learning to the best of my ability during the short period of time, and the benefits are undeniable.

As the following article suggests, remember to be grateful: https://www.positivehealthwellness.com/beauty-aging/9-self-care-tips-will-help-become-confident/ Sometimes when we get busy, we are apt to forget to be grateful for the many incredible blessings we enjoy. Take the time to thank God for the many wonderful things He has given you–and you might step back into your day with an entirely different perspective.

Building Blocks

Chose to avoid statements like, “I just don’t have time to work out,” or, “I’d love to read good books, if only I had the time.”  Let’s all make a  commitment to each other never to waste our time speaking such nonsense—just use the time you’re saving by not spewing such ignorance to be that four-minute workout, 8-pages of reading, or time of prayer.  These are the building blocks we use to build our thriving life, and I thank you for coming with me on this journey of growth together!

Success in Reaching Your Goals

Can you believe 2014 is here already?!  I hope you had a great year, and I further hope that you’re looking to make the coming year even better!  One good thing that many people do is to use the new year as a time to set goals to improve themselves—this IS a good thing, IF we take these resolutions seriously and succeed.  Unfortunately, in many cases, our lofty goals are left unfinished and our resolutions are abandoned before a full month has even passed.  How can you separate yourself from the masses and actually achieve your plans for growth in 2014?

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If you have the desire to live healthier, improve your finances, grow in your spiritual walk, or any other goal for living a more rewarding and successful life, take advantage of your desire by applying the most significant key to success in fitness or any other area of life:  adopting new habits.

Rome Wasn’t Built in a Day

Take a simple example of a short-lived new year’s goal of losing weight.  One’s natural inclination after a whole December (or whole 2013) of overeating and inactivity is to overcorrect.  We think that to even out big meals over the last several weeks, we should break our year-long fast of jogging by running 5 miles.  We take the high enthusiasm to get fit and convert it into a short burst of high activity.  But we tend to neglect a few important steps.

The Big Challenge:  Change

First, we fail to recognize that adopting a new routine involves one of the most difficult things there is:  changing one’s habits.  One big mistake at this point is that we try to accomplish this feat alone.  Accountability is absolutely essential to get into and stay with the routine of working out regularly, week after week.  Find a friend who has success in the area you’re pursuing growth in.  Decide how often and for what duration you will connect for accountability and encouragement, and specifically what goals you will pursue.

Write it Down

This leads right into the second necessary step for getting and staying fit:  setting goals and writing them down.   Make sure your goals are  specific, measurable, that they have a due date.  For example, if your goal is to get in better shape, the following goal serves as a good example.

I will improve my one-mile run time to below 7:00 minutes and lose 10 pounds by February 15.

To accomplish this, I will exercise for 20 minutes, three times per week using the ThriveFit program.  I will write down my workout results every day, and email a weekly report every Sunday evening to my fitness mentor to seek his feedback.

Instant Feedback

Notice how this is a specific plan with set dates and times and clear markers to shoot at.  The reason this is such an important step is that it gives you a standard to measure yourself against for immediate feedback should you start to falter.  Without this plan, you’ll tend to let your habits slip little by little as the days go by, until you are left back where you started, and with a vague sense of dissatisfaction with yourself.  With clear goals and a specific schedule to reach them, you’ll know immediately when you’re getting off course.  In addition to that, the goal or dream that you’ve identified will help motivate you on the days when you don’t feel like doing the work.

Let Us Help!

Remember, changing habits is hard, and our aim is to create good long-term habits for a better life.  Don’t kill yourself on the first day such that you can’t move tomorrow.  Keep your focus on identifying and executing effective and sustainable habits.

Our ThriveMart store has a wide array of great products to support you in a healthy and successful life.  Just comment on our facebook page or send us a message and we’ll help you identify the right products for you.  And as always, be sure to check back with us each week for motivation and encouragement along the way—we’re here to help you thrive!

Actions and attitude

Have you ever pursued success in an area of your life and found the journey to be more challenging than you expected?  Maybe you’ve been on a new diet and fitness regimen for a week and a half, but instead of weighing less and looking better, you look the same and feel hungry.  Or maybe you’re on month two of living on a budget and even though you’re following the plan, you’re still stressed out, and getting your income and expenses to balance seems impossible.  What can you do in these times when you’re doing the right things, but the results you want aren’t coming?

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The Right Plan

The first thing to check when your activities aren’t bringing the results you want is to make sure you’re taking the right action.  See the article from two weeks ago for more info on following the right person and crafting the right plan.  If you are, give yourself some encouragement and keep reading!

If you have identified an effective plan for bringing about the results you want, there are only two major components that you need to turn your goals into reality.  These components are Action and Attitude.

Action and Staying Consistent

A major reason why many people do not achieve their desired results—even though their plan is good—is simply that they stop taking the right action.  As in our fitness example, you may find a great program for losing weight and getting fit, but in most cases, you won’t notice any results, even after a week or more of hard work.  What do most people do at this point?  The figure, “well, this is so much work, and I don’t see the point.  I’ll just skip my workout today.”  After skipping one day, it then becomes easy to skip another, and another, until we find ourselves right back in the old routine of not exercising.

What was the problem here?  Was the workout not effective?  No—the plan would have worked, but it was implemented only temporarily.  What is the answer?  Find a different, better plan?  No!  Start the activity again, only this time, KEEP GOING.  When you find it difficult, keep going anyway.  When you don’t see the good results you want, keep going anyway.  When others give you a hard time and say you’re wasting your time and effort, keep going anyway.  Not only is it worth it, but the joy that comes with overcoming something challenging is something you do not want to miss!

The Right Attitude

The second essential component for success in a new endeavor is attitude.  Sometimes, even though we have a good plan and are taking the right actions toward the results we want, success may yet elude us if we are taking the right actions with the wrong attitude.  Say for example that your goal is to receive a promotion at work.  You’ve talked to leaders in your department and industry, and identified the daily activities to become more valuable in your profession.  Yet, after six months of working hard and learning new things, you don’t find yourself valued higher by your boss or associates.  What’s going on?

It could be that you have the right activity and are adopting the right habits, but you are doing them with the wrong attitude.  Here’s one good test:  how often are you smiling?  Firstly, people enjoy being around positive people.  Given two team members with the same skills, wouldn’t you prefer to work with the one with a positive outlook and a smile?  Secondly, particularly when we are pursuing a new capability or a new level of competence, success can be challenging.  If you do not have the expectation of success, the attitude that what you want will be yours soon, you may find that you won’t achieve it.

One place where this truth is particularly evident is in the weight room.  When one attempts to lift a weight that is quite heavy, a proper state of mind is essential.  If you think a weight is too heavy for you to lift, you are right.  Only when you convince your mind that you can lift the weight is success even possible.  Your body does what your mind directs it to.

Right Plan, Right Action, Right Attitude

When we pursue high levels of success, many difficulties must be overcome.  Sometimes, just having the right plan may not be enough.  Only when a proper plan is mixed with a good attitude and persistent, consistent action will we attain the results we desire.  Instead of following the typical pattern of giving up when things get hard, let’s take the opportunity to encourage and build up each other, and enjoy the process of making our way to the top!

 

Fit as a Child

Have you seen Workout #8 on the ThriveFit page?  It’s hosted by two of the most adorable fitness experts I’ve ever seen, so it may be worth checking out for that reason alone.  But just in case you need more inducement, try this on:  can you complete the workout in a shorter time than a 1-year old and a 3-year old can??

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Keep Your Goal Before Your Eyes

Imagine your ideal life—how would it be different than what your life is like today?  Spend a few quiet minutes thinking on this, and you’ll find the key areas where you’re ready to set a goal.  Make your goal bigger that what you think you can do, in order to stretch you and challenge you.  This exercise can be inspiring, motivating, and exciting, but soon comes the hard part of getting it done!

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Can You Keep Going?

You can achieve the big goals that are currently out of reach, and the path there is simpler and more straightforward that you think.  But one thing is required:  consistent right action.  Take a physical example:  losing weight.  In order to drop that ten pounds, all you have to do is lose half a pound a day for twenty days.  How?  Increase your energy output and reduce your calorie intake—it really is as simple as that.  But, here’s the hard part—on day three, when you’re hungry and your body is sore, will you continue with the consistent right action of eating healthy and exercise, or will you take a break and let your goals fade into memory?

The Slight Edge Principle

Setting goals is important.  But alone, the activity of setting a goal may not bring you what you want.  Once you set a goal, you must commit to it, and keep the goal in front of your eyes.  Like many principles of success, this important step is easy to do.  But easy to do is also easy not to do, and oftentimes we skip this important step, to our own peril.

How to Keep the Goal in Mind

What does it mean to keep a goal before your eyes?  Well, first it means that your goal must be written down.  Have a number and a date (for example, run a mile in seven minutes by December 15, 2013) so you have a clear idea where you are going.  Next, find a way to bring your goal to the front of your mind every day.  Some helpful ideas here include writing your goal and taping it to you bathroom mirror.  Some people ask others to help keep them on track towards their goals by checking in with them every few days, or even pursuing a similar goal at the same time.  One idea that I found strange at first was to actually speak your goals out loud every day.  What at first felt very silly became a valuable tool in training my mind to see and take action toward my goals every day.  Whatever method you want to use, the main key is to keep your mind on your goal.

Your Mind Working for You

Your mind is an amazing thing, and if you take the time to focus it on your goals, you will be astounded how it starts seeing opportunities around you every day.  Stay committed, stay steady, and start down the path toward living the thriving life that’s waiting for you!

The Right Fuel

If you want to feel good, live healthy, and have lots of energy, what should you do?  It won’t surprise you to hear that one of the most important keys to getting this result is your nutrition.  If you put good things in, you’ll get good results.  But the hard part is, what are the right things, and how can you know which plan or philosophy to follow?

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Expert, really?

It seems that about one out of every five people walking down the street considers himself to be a “nutrition expert.”  People say things like, “everyone knows you can’t eat after 8 pm or you’ll get fat,” or “too much salt will cause you problems.”  The problem is, as in the examples, there is little if any evidence to support these claims.  Ideas that fall in the “everyone knows that….” category are often inaccurate, and are believed by the masses simply because they are often repeated.

So, what are we getting at here?  First, before you take advice, particularly nutrition advice, examine the credibility of the person talking.  Are they fit and in good health?  If not, ask them to stop sharing their ideas.  Further, once you’ve established credibility of the one offering advice, ask him to provide sources to back up the ideas he recommends.  He himself may be believing certain things based on what others have said, rather that based on research and critical thinking.

Delicious and Beneficial

Ok, finally on to the meat of the matter.  😀  Below I have my personal “nutrition manifesto.”  This is how I eat, giving my body the good fuel it needs without having to live in a nutrition bubble.  While it may not be earth-shattering (vegetables and fruits are good for you), I think it strikes a great balance between practical and beneficial.  Here are the results it’s given me:

Height: 6’0″  Weight: 173#  Waist: 32″  BMI: 23  Body fat: 10%  Blood Pressure:  118/70  Cholesterol: 137  HDL: 47  Chol/HDL: 2.9  Glucose: 84  Hemoglobin: 15.9  Pulse: 58  Max deadlift: 405# Max pullups without stopping: 38  Run 2.3 miles: 15 min  Max squat: 345#  If the person giving you advice has better numbers, disregard my recommendations and follow him.

Nutrition Manifesto

Most important, eat plenty of fruits and vegetables.  Get as many fruits and vegetables of different colors as you can*.  Eat plenty of meat of various types to get enough protein.  Fish is good, eat plenty of it; also nuts, seeds, and eggs.  Drink milk, it’s amazing.  Have healthy convenient food (e.g. meal bars from ThriveMart) on hand so you don’t end up in McDonalds.  You need carbs, so don’t fear grains, but recognize man doesn’t live on bread alone.  Drink coffee excessively, drink wine sparingly.

 *If you’re not getting 2 servings of each color each day, you will benefit from a plant-based supplement like DoubleX—which though not as good as eating the fruits and vegetables themselves—provides these essential nutrients to your body so they can be absorbed, as contrasted with a synthetic vitamin.  See ThriveMart for this and other great products to help you live healthy!

http://www.webmd.com/diet/healthy-kitchen-11/dairy-truths

http://www.menshealth.com/nutrition/milk-really-healthy-you

Reaching New Heights Together

Imagine being healthier and fitter than you’ve ever been in your life.  How great would it feel to look the way you want and have a habit of taking good care of your body?  Well today, we’re launching a tool that will help you do just that.

We’ve just added a resource to the recently redesigned ThriveFit page that will help you get plugged into this great community.  By connecting with each other, we can spur each other on and encourage everyone to reach new heights and achieve the results we all want.  Check out this free resource today by choosing ThriveFit from the top menu and selecting Results.  Or, just add totalthriver.com/results to your favorite places (or subscribe via rss). Be sure to register yourself as a user and share your successes with us!

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Is Success Once Success?

One day, a little boy decided he wanted to learn to ride a bike.  He found his dad and asked him all about how bicycles worked.  His dad told him all about the history of bicycles, the parts that make up a bicycle, and the technique required to ride one.

Victory!  Or Is It?

The boy and his dad began working diligently on learning to ride the bike.  As the boy practiced, he gradually improved, until one afternoon, his dad released his grip on the back of the seat and the boy rode under his own power for a full block.  Happy and proud, both man and son returned home and parked the bike in the garage.  The bike stayed in it’s spot in the garage all night.  The next day, the bike also stayed in its place.  So too the third day, fourth day, and fifth day.  In fact, the bike stayed put for weeks, followed by months, and then years.  The boy never again took the bike out for a ride, though he walked past it nearly every day.  Now the question: did this boy learn to ride a bike?

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Technically, the boy learned all about the bike.  And once, he did manage to ride it a ways.  But did he benefit?  Did anyone benefit?

Assimilate It

You see, you and I are often like that foolish boy.  We undertake a worthy venture, like eating healthier, beginning a fitness regimen, or connecting with God in Scripture and prayer, but we fail to continue and create a permanent habit.  In so doing, we miss out on the benefit of the venture, just as the boy missed out on the joys and benefits of bicycling around his neighborhood.

Today’s the Day!

Can you think of something you know you should be doing, something perhaps that you’ve even successfully done on occasion, but that you’ve never gotten consistent with?  What benefits would you enjoy if you made this behavior a permanent habit in your life?  It could be that the only thing separating you from the greater level of success or achievement that you desire is the simple consistent application of something you already know how to do!  Will you take the steps today to make a new habit for your own success?  Make a commitment, let someone know about it, and enjoy your journey to the top!

To Whom Do You Go?

Can you think of a time when you faced a tough decision and were unsure of the proper course?  When posed with two different options and can only choose one, how do you sort out the best way to go?  I believe that the first step is to recognize the value in seeking council. This is natural, isn’t it?  To tell people around what’s going on in your life in order to hear their perspective?  But all too often, I think we apply this good principle of seeking council in a way that may actually hinder us.

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What to Do?

Let’s take a common and tangible example of a difficult decision.  Imagine that you own and drive a car that is near the end of its life and not worth too much.  One morning when you attempt to start the car, you get some scary noises and a whole lot of white smoke.  Later that day you get the call from your mechanic:  you need a between $800 and $1,500 of work done.  Now, you’re not sure that your car is worth much more than $2,500 once it’s all fixed, and you’re not sure if it’s worth it to pay for the repairs or not.

Seeking Feedback

What would you do in this situation?  If you’re like most people, you’d probably tell your car story to the nearest 10 people who’ll listen.  Invariably, many of these people will offer advice, and certainly it will be well intentioned.  If you’re thinking of the principle mentioned above, that gaining the perspective of others can be valuable in making decisions, you’re probably happy to get all the feedback.  But there’s one key issue we’ve skipped over that makes the difference between the advice you get yielding you a good situation or a problem on top of your problem.

Qualifications test

The key is the determination of adviser qualification.  Or, put more simply, does the person offering advice know what he’s talking about?  Take a basic idea like the following for instance.  Taking financial advice from broke people is unwise.  Think about that for a second.  Now try this one:  taking marriage advice from a person with an unhealthy marriage is unwise.  Seriously, think about it!

Now, while this may seem so simple and obvious, it’s been my experience (personally, I assure you, as well as by watching others do this) that we often fail to apply such a basic filter before giving people’s suggestions credibility.  Our car repair example above is quite a common case of this illogical behavior.  One will ask everyone around him what to do about the car, and he’ll hear many people say, “oh, just trade it in and get a new car!  You’ll save the money on repairs, and paying a little interest is no big deal.  In fact, have you considered a lease?  Then you could have a really cool car right now!”  All too often, we’ll not only accept these ideas, but will actually factor them into our decision making process and let them influence our choice.  But what is the financial position of the advisers here?  Do they own their own cars?  Do they have an effective budgeting system in place and are they on track for retirement?  Often, No!  They do not!

To Become a Winner, Follow Winners

So, here’s the bottom line.  Does the person offering advice have what I want?  If it’s financial advice I’m seeking, do they have a financial life that I’d like to have?  If it’s spiritual advice, so they have the walk with the Lord that I want?  If it’s fitness and nutrition advice, do they have the physique and energy levels I want?  Run your advisers through this simple filter first, and you’ve avoid many behaviors that lead to the terrible place called average.

Keep It Interesting and Avoid Plateaus

Some fitness programs out there give a month’s worth of workouts; others may even go up to 90 days.  But what do you do then?  Rest a week and do it again?  One big problem with that:  you’re asking for a plateau.

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No Endless Loop

One of the key reasons that a program like ThriveFit is superior to many of the month-long of 90-day DVD sets is that not only does it come with 200 workouts (which should last you about a year), but once you reach the end, you’ll have the tools to create more workouts for yourself.  Once you understand the philosophy of varied programming using functional movements, the sky’s the limit for the number of unique combinations you can create.  This makes your workout more enjoyable and less monotonous  but also minimizes your propensity for plateaus.

Apply the Principle

A personal example of this happened to me recently in my 1-rep max squat.  Several months ago, I had plateaued at a squat of 315 pounds.  Traditional programming would have led me to simply keep doing squats week after week.  Instead, I intentionally built for myself workouts involving squats, but sometimes back squats, sometimes front squats, and sometimes thrusters.  Not only that, I also varied how many reps of squats I’d do and whether to do them heavy or light.  Examples of these types of workouts would include:

1. Three rounds for time of

2. As many rounds as possible in 10 minutes of:

  • 5 squats 255#
  • 25 pushups
  • 15 box jumps 24″

3. For time:

  • 21 thrusters 125#
  • 21 v-ups
  • 15 thrusters 125#
  • 15 v-up
  • 9 thrusters 125#
  • 9 v-ups

With this type of programming, I was able to train my squatting muscles without repeating the exact same movement in the same way week after week.  As a result, when I retested my max squat last week, I found I had jumped from my previous max of 315 pounds all the way up to 345!  While this won’t get me anywhere near the Olympics, it was a huge gain for me and a big victory in an exercise I’ve struggled with for some time.

Try It Yourself!

I hope you’ll take a moment to check out the ThriveFit page and learn the philosophy and techniques.  I look forward to hearing about your success reaching new heights by mixing things up!