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.

April Promo

75% discount on 1 month of custom fitness training and 2 coaching calls through the end of April only. The promo includes a 1 month customized fitness plan and 2 20 minute coaching calls. Let’s Raise the Bar! Get this deal while you can!

Email me for details: strengthenfathers@gmail.com