Unlock Your FUTURE Energy | The ONE Habit That Changes Everything

Good morning, Believe Nation. Today we're going to talk about the why and the how of improving your fitness.

I love it.

I enjoy, I enjoy the discipline of it. For me, working on on your body is the beginning of everything. You know, your mind starts to work better, you're a better husband, a better father, a better friend, and life is just better when you, you know, care for your body at the highest level.

I think if you don't invest in your health, everything else falls apart. Your body and your family's bodies come first, and once you've made sure that you look after them, everything else can follow. And, you know, if you're feeling great and you're healthy, most likely you can get 2 or 3 extra hours productive work in in a day. So yeah, so find a fun way of getting healthy. You know, I play tennis every morning and every evening. I kite surf. I do fun ways of getting healthy. And if I happen to be stuck in a city, I'm lucky we've got Virgin Active gyms, so I'll go to those.

I think all of us work out a A good amount, more or less. I think that for me it's like, it's a big stress reliever. I love to go for a run, I love to do yoga. It's my one hour of the day where I can just like quiet my mind. My life is really crazy and to have that routine every day where I do an hour of something the same is really nice.

So what are some of your favorite workouts or tips that you have for staying in shape in the summer?

For me it's really the, it's really the running. I run for half an hour and then I do yoga. Having that time where I quiet my mind and reduce stress, that has the biggest effect on my body.

When you exercise regularly, there are certain habits that you have to establish in order to be able to exercise regularly. Because when you look around, most people don't exercise regularly. They aren't in great shape. You look at them and they'll go 5 days a week on one week, and the next week they go 3 days a week, and then they go 5, and they'll go 2, and it's just inconsistent. Or they'll try one workout and then it doesn't work, and they'll try something else, they'll try something else, they'll try something else, and you look at their body and they don't ever get the results they want. It's because the habits that's needed for somebody to be able to consistently work out and get the results that they want, those habits that they establish are the same habits that's needed for you to do well at work, for you to do well at school and other parts of your personal life. So working out actually helps you with other parts of your life. So next time when you're thinking about skipping working out because you got too much things going on work, think about this way. Working out is gonna help you do better at work, and working out is gonna help you make more money.

If you watch that footage, the thing that she does is she falls directly on her left hip.

Mm-hmm.

And at the age of 56, you know, it's certainly an age where people can start to be developing some osteopenia. Mm-hmm. And so So for her, it's a sign that she's living well that she could bounce right back up. 'Cause you can't bounce right back up—

No.

If you have a fractured leg.

And you know, it's not just your muscular strength and your bone strength, but your flexibility. And she obviously has everything in her favor because otherwise she could have been seriously injured. That is a lesson, and especially in this winter where there's a lot of snow and ice outside, people slip on ice, and what will determine whether they get a debilitating injury or not, a lot of times is their physical fitness going into that fall.

That's why we talk about when you're exercising, doing resistance type work, Madonna's notorious for her glute work, which clearly comes in handy in a fall like that. You know, you're not just doing it, in fact, you really shouldn't be doing it for aesthetics. The aesthetics is just a side benefit. It's really the fact that you are not only improving how you move, but how you move during an accident or a fall like that.

When you set out to do something, you usually have a plan, and if you don't have a plan, get a plan. Either get my Reloaded program or somebody else's program or make your own program, but basically it's a step-by-step what you need to do day in and day out to reach your goal. It's the very first thing. If you don't have a structured If you don't have a plan, get one. The second thing is you've got to execute every step in that plan along the way. And while you're doing that, emotions, feelings, distractions are going to approach you. That's just normal and natural. But what we've got to do is when emotions like boredom, because that's essentially what you're dealing with, get in the way, we've got to completely ignore it by turning our brain off and doing what we have to do whether we feel like it or not, like a freaking robot. My dad used to say that. He said, "You get up in the morning and you work like a robot. Don't think about it. Don't emotionalize it, and even if you do get a feeling, just recognize the feeling, say fuck it, and keep on going." So you may be— right now you're attached to it. You don't like the way you're feeling about weight training. It doesn't matter what you feel like. Fuck how you feel. You have a plan, right? If you don't have a plan, get a plan, like I said. Execute your goddamn plan on a daily, day-to-day basis. That's it. Shut your brain off. It doesn't matter how you feel.

The body is very important, but the mind is more important than the body. You have to visualize what that body ought to look like in order to make it win, because that's what creates then the will. The will that you need to go to the gym every day, the will that makes you go into the forced reps, the will that makes you go beyond when you do your 500-pound reps in the squats and you can't do another rep and your body is shaking. It's the will that makes you go one more time down and struggle up one more time. And so it's all of this, so the mental aspect that motivates you, that makes the difference between you being in the gym full of joy and looking forward to doing that extra rep and looking forward to doing those extra 100 reps in the sit-ups and working past the pain barriers. That all is the mind. That's not the body. So this is why I think the body is very important, but the mind is more important than the body.

A general healthy diet consists of fruits and vegetables, variety of fruits and vegetables, watching your fat, lean protein, but also incorporating exercise as well as a healthy diet. Most of the population should consume between 5 to 8 fruits and vegetables a day. That sometimes can be a little scary when you hear the number 8 vegetables a day, but you do need to look at those serving sizes. For example, most bananas in a grocery store is actually 2 servings. Apples more than likely are 1.5 to 2 servings. So typically we as consumers are eating more than we really realize. Eating more fruits and vegetables than you may realize with portion control is actually a good thing. Would be a negative thing with certain high-fat foods, high-carbohydrates that we're eating 2 cups worth when we may need only a half a cup. Some tips to start and maintain a healthy diet would be first to develop measurable but small goals. Don't get ahead of yourself. Also incorporate your friends and family as a support to kind of help go along with that diet and maybe incorporate good eating habits. Uh, one thing that's important is eating less processed food, not eating out as often because those portion sizes tend to be very big. Make grocery lists. Make a list on Sunday and follow that list. Make a list of recipes of your meals from Sunday through Sunday and then use that list at the grocery store for what you want to purchase. Try a new recipe each week. Recipes can be very simple, 8 ingredients or less. Look around the grocery store and find a new produce, a new vegetable that you may want to incorporate is a good idea also.

It's hard to be active throughout the day because we are a society of screens. Computer screens, television screens, and phone screens. It's how we work, play, and communicate. And all of this time spent on screens is not time spent being active. You have to actually pursue being active throughout the day and make a point to do that. It's important to stay active throughout the day because all of those little activities add up. Even if it's just taking the stairs or walking around the block, you need to counteract all of the time that you spend sitting and being sedentary. It will help you now, tomorrow, next year, and especially 20 years from now. Physical activity benefits you in many ways. From mental health to cardiovascular health, prevent diabetes, cancer, and a myriad of problems that will happen to you if you let yourself stay sedentary. You have to make yourself move. So how much exercise should you get a week? The US Physical Activity Guidelines say just 150 minutes of moderate activity or 75 minutes of vigorous activity every week. The difference between moderate activity and vigorous activity is basically in your breath. If you're just a little out of breath but you can still carry on a conversation, you're doing moderate activity. Vigorous activity, you'll feel yourself a lot more out of breath, your heart rate will increase, you'll be using a lot more muscle groups, and you'll start sweating. Some examples of moderate exercise would be taking the dog for a walk around the block, going for an easy swim, or a leisurely bike ride. Some vigorous activities might include running, taking that bike at a higher intensity, higher intensity weight training, or taking some classes at your local gym. How can you fit physical activity into your day if you sit in an office and stare at that screen all day long? Get up and move. You can take a walk to lunch, you can park far away and walk in, take the stairs instead of the elevator, And when you get home, prioritize activity over screen time. You basically choose to do the activities that you want to do. So if you have time to watch that TV show, you do have time to fit some activity into your day. Some ways to stay motivated to stay active are have your friends exercise with you. And if you can't do that, hire a personal trainer who will motivate you when you don't feel like motivating yourself. Or go to a class at the gym. You'll make friends and have an amazing time while you're at it. And also, nothing is more motivating than results.

If you want to continue to improve your fitness, here are 5 valuable videos that will help you take action. Thank you guys so much for watching. I made this video because Evan Turatip— I hope I pronounced that properly— asked me to. So if you have a request that you want me to make for the next version of Believe Life, leave it in the comments below and I'll see what I can do. I'd also love to know which of the points you found most inspiring and interesting. Leave it in the comments below and I will join in the discussion. Thank you guys so much for watching. Have an amazing day. Continue to believe, and I'll see you soon.