“Every battle is won or lost before it’s ever fought. ‘If you know the enemy and know yourself, you need not fear the results of a hundred battles. If you know yourself but not the enemy, for every victory gained, you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle..'” -Sun Tzu. The Art of War
Psychologists say we have one brain but two minds. I’ll help you understand both – their strengths, weaknesses, and tendencies so you will be able to win every willpower battle. When armed with practical strategies, we are all capable of change. Most programs tell you what to do. They fail to address the hardest aspect of behavior change, not repeating past behavior. Our program provides practical techniques for interrupting bad habits and replacing them with good ones.
Continue reading “ONE BRAIN – TWO MINDS”
“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” John C. Maxwell
Habits hold the key to achieving a strong, lean body full of energy and vitality. It is our daily routines that make us who we are. According to the latest research, we spend half of our lives performing habits, but very few people understand them. My goal is to help you better understand the power of habits and why they exist.
There are two characteristics of good habits that make them invaluable. First, we perform them repeatedly, which means their benefits will cumulate. Second, they are reflexive. They don’t require motivation or willpower to do. We don’t think about habits. If you are like me, you can recall doing something out of habit that made no sense at all, like reaching for your phone when it’s dead. Once we establish a habit, we respond to a contextual cue. It is part of the reason we don’t pay much attention to them.
Continue reading “WHY HABITS ARE SO IMPORTANT”
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
“In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” Plato
Burning calories to lose fat is just one reason to exercise. I am going to give you better reasons because if it’s your only reason to exercise, it won’t become a habit. I’ll give you reasons that go far beyond the fuzzy notion of runners high. I am going to share the science with you, in hopes that it makes exercise something you WANT to do. Not merely to lose a few pounds, but to be your absolute best. After you discover all the benefits of exercise, you will understand why I say choosing to NOT EXERCISE is like taking a depressant that erodes self-control and impairs cognitive function. A small dose of daily exercise is the absolute best way to improve your life. The brain runs the show, and as you’ll soon see, exercise promotes better brain function. Our brain loves physical activity. It increases blood flow to the brain, delivering nutrients and removing the waste products of normal neuronal activity. Vigorous movement keeps our neurotransmitters in balance, strengthens our synaptic connections, and even stimulates the production of new brain cells. Some of these neurotransmitters, like endorphins, provide a powerful incentive to exercise. They act on our opioid receptors to produce morphine-like effects, making strenuous physical exercise pleasurable.
Continue reading “EXERCISE IS A BRAIN CHANGER”
Change doesn’t have to be difficult. The belief that “change is hard” is one of the biggest myths about human behavior. When we design a positive environment, change happens naturally. Making the right behavior the easier or only option is the key. The more committed you are to shape your environment, the less willpower you’ll need. Anyone serious about losing weight should throw away all the junk food in their home. This would make eating junk food impossible. Continue reading ENVIRONMENT TRUMPS WILLPOWER