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action triggers, Best bang for buck fitness equipment, Building Muscle, Building Strength, fat loss, fitness equipment, Healthy lifestyle, High Intensity Interval Training, HIIT Workout, Home gym, Ketttlebell, lose body fat

***FREE Downloadable 2023 Minimalist Fitness Program*** – Less Can Be Better, Especially When Done Consistently

If I told you you could get in great shape by investing less than 10 minutes daily to exercise, you’d probably think I’m selling you a product. I’m not selling a product, but I am selling you the idea that a small amount of daily exercise is all you need to get in shape. I want you to stop believing that getting in shape has to take over your life or require an hour or more of exercise each day because it doesn’t.

Minimalist Fitness Program [2023]

The scientifically designed Seven Minute Workout

FREE Tabata Timer [Google or Apple]

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action triggers, behavior change, environmental design, habit tracker, shape your environment, shrink the commitment

FIVE RULES FOR BEHAVIOR CHANGE

The Four Laws of Behavior Change developed by Atomic Habits’ author James Clear is designed to encourage good habits by reinforcing each component of the habit loop:

Cue: Make it Obvious
Craving: Make it Attractive
Routine: Make it Easy
Reward: Make it Satisfying

He reverses these four laws to break a bad habit. Make the Cue invisible, the Reward unattractive, the Routine harder to do, and the Reward unsatisfying. He does a fantastic job of providing practical suggestions for changing your habits.[i] James Clear’s book complements Charles Duhigg’s The Power of Habit. The Power of Habit helps us understand habits, but it isn’t a manual for behavior change. Atomic Habits answers that need. I have a narrower focus; combining behavioral science with exercise science to transform your body. Continue reading FIVE RULES FOR BEHAVIOR CHANGE

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action triggers, BDNF, body transformation, Brain-derived Neurotropic Factor, change, Discipline, fat loss, fat loss motivation, Fitness, habit, life-changing moment, lose body fat, lose fat, weight loss motivation

A LIFE CHANGING SPRAINED ANKLE

A LIFE-CHANGING SPRAINED ANKLE

 

Growing up as an overweight kid, I lacked self-confidence. Obesity runs in my family. My father was always trying to lose weight. He struggled to change like we all do until we experience a seminal moment of inspiration or desperation. My commitment to change was born out of the latter. I remember being sent to the nurse’s office at school for a sprained ankle and overhearing her describing me as a fat boy. Her words struck me. I don’t know why they hit me as hard as they did, but I am glad they cause me enough pain to take action. I resolved to lose the weight. My plan consisted of just two things, daily exercise, and NO MORE DESSERTS. I decided that I would not eat another dessert until I lost all the weight.

It wasn’t easy, but I went over a year without eating a single dessert. I didn’t know much about diet and exercise; I was only ten years old, after all. My father read countless books on diet and exercise, but knowledge doesn’t change your life. Sometimes too much information and analysis can be a detriment to doing. It is our daily rituals that shape our lives. I committed to doing a little bit of exercise each morning and when I got home from school, inspired by my comic book heroes. My transforming body was a constant reminder of the value of taking consistent action.  Exercise lifted me out of depression and improved my mental focus. I started doing better in school and became more confident. Eventually, I would become a National Honor Society member in high school and graduate from the United States Military Academy at West Point.

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Action Changes Things
action triggers, atomic habits, bad habits, BDNF, behavior change, creating habits, good habits, habit, habit change, mini habits, small wins, tiny habits

MY CORE BELIEFS

I want to share some of my core beliefs. My goal is to prove each one and provide practical strategies for developing healthy habits. I do not pretend to be the originator of these ideas. The truth is old. The more I study a topic, the more often I see the same concepts repeated.

While we are on the subject of beliefs and repetition, I hope you believe, as I do that, repetition is the mother of mastery. It is through frequent repetition that we develop a skill or expertise. Just because you have heard something once, that is no sign you got it.  I am going to repeat a handful of key concepts throughout this book. I want to engrain these concepts into your psyche – like a brain tattoo. I want to become that voice inside your head, helping you avoid all the traps in your way. I want you to read this book once and become an expert at engineering your habits. Continue reading MY CORE BELIEFS

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action triggers, atomic habits, BDNF, behavior, behavior change, environmental design, habit change, habit loop, habit of success, shape your environment, The Fat Loss Habit, The Power of Habit

The Five Rules of Behavior Change:

An effective strategy for behavior change needs to address one or more of the components of the habit loop. The more of them you engage, the better your chances of success. The most effective strategies encourage or discourage the habit at the beginning. You won’t reinforce a craving if you remove the temptation or cannot perform the habit. You cannot make the Reward of a good habit more satisfying if you do not do it.
The First Rule of Behavior Change, Shrink the Commitment, is the most effective way to create a good habit. Shrink the new behavior down so small in the beginning that even on your absolute worst day, you could keep your habit streak alive. We don’t rise to the level of our aspirations; we sink to the level of our standards. Set the bar so low, you cannot fail, but remember that bar is a minimum requirement. You can always do more when you feel motivated to do so, but never less. Continue reading The Five Rules of Behavior Change:

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