It’s a lack of motivation, not time.

We often times get so busy with obligations at work and home that we neglect our health. We neglect fitness and diet because it’s not the “priority”. It’s true that family, work, and many other things usually need to be more of a priority but honestly is it a lack of time or a lack of motivation?

If we have time to scroll Instagram or Facebook, if we have time to watch a Netflix show (or 2 or 3), if we have time to play a video game…… then we have 20-30 minutes to knock out a quick workout. I think that the issue is motivation rather than a lack of time. Motivation is man made. If you don’t have it, create it!

The best way I have found to dig up motivation is to:

A. Find an inspirational person who you can look to for that boost. There are plenty of individuals on all social media platforms and numerous podcasts to find that inspiration.

B. Set a goal and make a plan. Without a goal and a plan, what’s the point?

C. Accountability, make a goal or a plan and tell someone about it who will keep you accountable.

D. Share your progress. You can share with a friend, your spouse, social media, whatever works.

E. Try to share you goals and inspire others as much as possible. If your becoming an inspiration to others, it will help you to keep at it. (Another form of accountability)

F. Just suck it up and do something. You won’t always hit your goal, but even if you miss your workout or get lazy, do something. Knock out 100 push ups, sit ups, etc.

#strengthenfathers

5 Morning Habits For a Better Day

Man lying in bed turning off an alarm clock in the morning at 7a

  1. Get up 30 minutes earlier than you have to.
    • This gives you an opportunity to prepare yourself for the day
  2. Drink a full glass of water before you do anything else.
    • This rehydrates your body after 6-8 hours or no intake and aids digestion
  3. Take about 7-8 minutes to answer a few questions of self-reflection.  Here are some examples, but you should come up with questions that work for you.
    • How am I feeling in one word?
    • Why do I feel that way?
    • What am I thankful for?
    • What were the best things that happened yesterday?
    • What were the worst things that happened yesterday?
    • What is going to challenge me today?

I recommend using a journaling app called OneDay 

  1. 5 Minutes of physical activity (50 push-ups, squats, curls, lunges, etc.)
    • This will help wake you up and boost blood flow
  2. Make a list of the 3 most important thing to do that day.

 

Bonus:

  • Lay out your clothes the night before.
  • Do all the dishes and tidy up before you go to bed.
  • Make a plan for your day before going to bed.

# 1 Reason you are failing at fitness

Here it is:

You aren’t being realistic. Most people commit to a 5 day a weeks workout program or an intense diet or an expensive fitness club membership with big goals and vision to become their best selves. The passion and excitement are great, but is it realistic. Can you really commit to 1+ hours in the gym 5 day a week on a consistent basis? Can you maintain a diet where you eat zero carbs or only drink shakes, etc. Over a long period of time? Can you sustain a $120/month membership for more than a month?

I see so many individuals talk a big talk, but soon after beginning, they get busy or discouraged and throw in the towel.

The key to a healthier life is to be realistic, make a commitment and build from there. Like most successful business or initiatives, the best method to success is to start small and build. If you can only commit to 15 minutes of exercise 2 times a week because of your busy lifestyle, that’s fine. We can work with 15 minutes to make it the most efficient 15 minutes possible. Once you start and you feel the benefits you may be willing to cut some other thing out and increase the time to 30 minutes or even add a couple more days. You don’t have to fit into someone else’s fitness model or routine. You need to be real with yourself and do what works for you!

5 Essential Tips for a New Runner

🏃🏻‍♂️Find a running partner. This will help keep you motivated and will help you enjoy your runs. Try and find someone who runs about the same pace as you, this could be a spouse, friend, one of your kids, etc.

🏃🏻‍♂️Start small and build up. Start with very low mileage 2-3 days a week and build up each week. It’s also helpful to mix in some weight training or cross training such as biking, swimming or rowing. If you try and jump right into running 5 days a week, you will get injured.

🏃🏻‍♂️You don’t need new $200 running shoes. If you walk into a running store, they are going to ask you a bunch of questions and tell you that you need some shoes you have never heard of with descriptive words you can’t pronounce, and they cost $200. You don’t need that. You need a decent pair of running shoes(less than 6 months old). They should have a fair amount of cushion and stability. I recommend a seven pair of ASICS, or Adidas running shoes. As you increase in mileage, you may want to invest in a more specific running shoe for your body type, but in the early stages of learning to run you do not need the biggest and best.

🏃🏻‍♂️Find a breathing rhythm. This will help you control your breathing and run more efficiently. Figure out a comfortable breathing pattern and stick to it while you run until it becomes second nature. (You can breathe through your mouth or nose, it doesn’t matter).

🏃🏻‍♂️Relax your upper body. Be aware of the tension in your shoulders, arms and neck. If you are tense, relax your shoulders, drop your arms by your side and shake them to loosen up. (Seems silly but it works).

Enjoy your run!

Efficiency in Fitness

Efficiency!🏋🏻‍♂️👨‍👩‍👧‍👦💍😴

It’s supper hard to juggle all the demands of life, especially in your 30’s. Your career is taking off, kids are in the picture, the marriage needs attention, grad school may be in the picture. Exercise is at the bottom of your list of priorities. It shouldn’t be. In order for you to be able to handle the things mentioned earlier, you have to take care of yourself physically. Now that doesn’t mean you have to be in the best shape of your life or competing for the #crossfit games, but you need exercise for its physical, mental and emotional benefits to do the other things well.

Efficiency, you must be efficient with your time. You need a workout that can give you the most results in the shortest Ammount of time (20-30min). Let’s be honest, that’s the most we have to give during this season of fatherhood

Consider a 15 minute AMRAMP, Supersets and HIIT workouts. Gone are the days of a 2 hour gym session of 3×10 with rest between each set. Life has changed and your methods need to as well.

“I don’t have time….” really??

Almost every man I talk to about fitness responds with the same excuse. “Life is so busy, I just don’t have time to workout.” I get it, life with kids, work, marriage, grad school, etc…. is crazy busy. There is barely time to breathe and often times you have to cut out the non-essentials. I would like to challenge your priorities and your perspective on fitness and personal health.

Priorities: I’m going to keep this short because I believe you are smart enough to understand what I’m about to say. If you aren’t taking care of yourself, are you any good to those around you?

“Well I’m not my best but I’m not bad.”

So here is the reality, we all know that exercise and a little personal time of reflection is beneficial, but most of us don’t do it. We also know that if we did exercise and take some time to self reflect on a regular basis that we would feel better and actually be better fathers, husbands and friends. So if that is true, I think we need a shift in our perspective of priorities. I guarantee that we all give time to things throughout the day that are not as important as exercise and taking time to self reflect.

Perspective: A lot of people think that if they are going to work out, it has to be 5 days a week of at least an hour at the gym. The truth is that most of the people that are doing that are failing. First of all they are going to the gym and doing ineffective workouts. They are also wasting time talking, looking for a good playlist, waiting on a machine, or a million other things.

TRUTH: you don’t have to live in the gym to get fit and feel better. Be realistic. Commit 3 days a week for 20 minutes (we can all find a spare 20 minutes, but it takes discipline). I could design a workout for you that would fit those criteria and along with some changes to diet, we could all be on our way to reaching our health goals and becoming better parents, husbands and friends.

The second piece of self care is taking time to self reflect each day or at least most days. This doesn’t mean taking an hour or two to leave the house or go do something that burns up your time and burdens your spouse. You can accomplish this goal in 10 minutes every morning or night. You know that time each day when you take 10-15 minute to look at social media or the news. Ditch that and make that your time of self reflection. Get a journal app (I use “Day One”) and ask yourself a few questions each day that will help you reflect on the past, become self aware of the present and plan for the future. Here are some questions I use:

1. How do I feel right now?

2. Why do I feel this way?

3. Highlight’s from yesterday? (Usually billeted)

4. Low points from yesterday? (Bulleted)

5. What am I thankful for right now?

6. What are the most important things I need to do today?

These questions work for me but everybody is different. Come up with a plan that works for you.

Let’s raise the bar and strengthen fathers! Email me is you are interested in a custom fitness plan, online coaching or just some help making a plan.

Strengthenfathers@gmail.com

Much Love

– Harrison

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Email me for details: strengthenfathers@gmail.com