better you

Mental, Uncategorized

5 Morning Habits For a Better Day


No Comments

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.
Mental, Physical

“I don’t have time….” really??


No Comments

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