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 🙂
Anyway on with the newsletter
In today’s 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 ‘’the best way to lose fat’’ and google spat back…. About 45,300,000 results (0.81 seconds)
That’s 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. It’s 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. It’s 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
You’re not damaged, you’re 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 it’s 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 can’t change. Embrace it and own it.
You can’t change your height, limb length or other parts of your physiology. Don’t 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 can’t 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. It’s the physical, mental, emotional and spiritual. It’s the lessons learned. It’s understanding your values and knowing what and who is important to you.
4 – Focus on what you can do.. Not what you can’t  Â
Some limitations are temporary and some are forever. There will be some exercises that you can do and some you can’t. Maybe you have an injury, you lack the mobility, strength or maybe you don’t have the equipment. Whatever it is, it doesn’t matter because there will always be something you can do. Don’t blame your lack of results on the things you can’t do that’s 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. ‘’If you always do what you have always done, you will always get what you have always got’’ 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 doesn’t 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 doesn’t have to be a structured form of exercise, it’s not about what’s best or ideal – it’s 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 it’s charged you’re 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, it’s 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. Don’t make it mean anything, just chalk it up, learn what you could do better and get over it.
Don’t 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 don’t 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 can’t 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 ‘In The Groove : Applying The Principles Of Jazz To Business.
I highly recommend this book for anyone who is in business
A Bonus for you….
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 is….It doesn’t matter because there is no finish line. There is no final credits that will play once you reach the goal. There is no ‘I have hit my goal, so I will just stop there’
You’re never done. Fitness and health are lifelong journeys with no final destination
This shouldn’t scare you or put you off training. Think of it like cleaning your house. You can’t just do it once and expect it to stay tidy forever. You need to put consistent, repeated effort in to get the rewards out.
That’s it for today
Have a great week
Paul ‘’Captain Miller” and Krystie “maybe you could row a little quicker” Miller
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