Sally Up...Sally Down: The Power Of Daily Physical & Mental Conditioning with Joe Fier

What I'm doing there with all of that, with breath, really being in tune with myself prior to and then during the sally up thing is that it's regulating my nervous system and I've found that to be one of the biggest benefits of doing this challenge is to is to shake off whatever the tightness, the juju, the weird mindset you might be in because of a call that you had or whatever it might be. It's a perfect time for a reset. Hey, I'm Joe Fear and welcome to the Hustle and Flow Chart podcast. This is where we talk all about building businesses so they give you the freedom and fuel for your life. I'm not here to help you build a billion dollar business, but I am here to help you create a business with systems that work for you so you can make more money than you need just by working part time. You know I was a chronic hustle mode kind of guy and I want to share my experiences and mentors I've met along the way to help you reframe things to be the most effective as an entrepreneur. I wish I had this guidance and insight when I was younger. So that's what I'm doing here for you. Please share and enjoy.

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You'll find me. And you'll likely find the latest version of me doing the Sally Up, Sally down challenge. So, first of all, what the heck is this challenge and why am I talking about it? So, first of all, it's a little glimmer into my life and what makes me who I am and what keeps me, I don't know, kind of tamed from going to crazy town. Because, let's be honest, us as entrepreneurs, us as responsible adults, quote, unquote, responsible, we have a lot of things that are on our mind. A lot of it is a mental thing. You know, we're juggling things, we have to do lists that are crazy. Like the ones that I have in front of me. I mean, going to shut that one right now because I don't think I need to look at that right now. Clear mind, clear perspectives. And the idea is that we have a lot we're going and doing every single day. And I want to make sure that you are equipped with some tools here that can help you as an entrepreneur. That's part of the mission behind this show, is to make sure that you, as a driven entrepreneur individual, could be an intrapreneur, it could be an employer, whoever retired, doesn't matter. The fact that if you are a driven person, you likely have this ongoing to do list in your mind. You're looking towards the next thing. Maybe you have a hard time slowing down or even chilling out and just relaxing. Maybe you forgot what that even feels like. So in this episode, I'm breaking down this Sally up, Sally down challenge. This is a tool that I use on the daily to keep me consistent, to keep my mindset straight, to keep me accountable. What else? I mean, there's so many different things it slows me down. So before I talk about a lot of that stuff, a little bit of the why, I'm going to tell you exactly what it is. And you can find this very easily by going to YouTube. Also link that in the show notes or the description below. Link to. There's a couple variations out there, but the point is, all it is, it's a mixture of pushups and holds. And if that already scares you, pushups, then don't run away, please. You can always modify pushups. You can even do this for squats. You know, you can modify it however you wish, but you want to make it difficult on yourself for a reason. Because our bodies need to get stressed. I think they call it eustress when it's like a positive stress, when we're actually doing it to ourself for a good intention, not torturing ourselves. Even though sometimes it feels like it. Like the lead up and the during. But then when you're done, you're like, ah, I did it. So this, this challenge, Sally up, Sally down challenge, it's about 3 minute, 25 second long song. And it's push ups and holds that go along with this song. It has this cadence that is just so damn tough and it's wild. It's a Moby song. Like I mentioned. It's. It's called Flower. But there's. If you look on YouTube, there's like timers. You can follow along with the timer, see how far you get with this challenge. Because it's going to be tough. Likely you will not finish it the first time or even the 20th time or even the hundredth time or ever. And the point's not to finish it. Have I finished it? Yes. And I now finish it almost every single time. Which was purely a mindset thing. It was a mental switch. It's all about regulating your mind, regulating your breath. And this is my perspective. You could be totally different. There's this whole, like, integration of, oh, all right, just get in the flow, you know, find the flow. It's not a rush thing. It's not a forced thing. It's now become more of a mindset challenge. It's a thing that keeps me accountable to myself. So going back to this thing, you basically turn on this video. This is how I do it. I have like a TV or turn on my phone. Usually I am recording myself because I like to keep myself accountable and post it on, you know, Instagram and Facebook. Like I said, partially, it's. It's mainly for myself, but also it'd Be cool to see some other people do it. And shout out. If you do want to join this. There's a one of the men's group I'm a part of. It's called the Better Man Community. You can go find them on Facebook. I'm in there. It's a Facebook group, totally free. It is men focused. But let's be honest, there's women groups out there. There should be some doing the same exact challenge. The point is, a lot of people never get past, let's say, halfway through. And there's nothing wrong with that, but. And I was stuck there for a while and it wasn't until, like I said, I started to realize, oh, if I use my breath, like really breathe low, low into, like deep belly. A lot of us get stuck in this upper breathing, kind of chest breathing, and don't fully.

Take an inhale and exhale out and like work it through almost like a wave and visualize this circular breathing. I'm a big fan of Wim Hof and Breathworks, so sometimes I even do that prior to. So it primes my body to kind of chill out. Sometimes I even do some shakes. There's a lot of stuff. Hey, I just want to pause this episode really fast and shout out a podcast that's also on the HubSpot Podcast Network, the audio destination for business professionals. This one's a podcast that's hosted by someone I followed for years. Years name is Donald Miller is the whole story, brand, book and all the different stuff online. He hosts the podcast called Business Made Simple. The premise is to basically take the mystery out of growing your business. And he recently had on. One of the other guys I follow is Alex Hermosi. And right at the beginning of the year, they're talking about facing uncertainty in your business. And Alex and Donald, they talk about different ways, four different ways to basically shore up your business to. To ride the uncertain times that inherently are the ones that we're living in in 2024. So make sure to go check that out. Go listen to Business Made simple, that episode with Alex Hormozi, but also the other ones. Wherever you get your podcast, are you looking to earn more online? It's time to meet Kartra. It's your ultimate all in one business platform that makes it easy, even easier, to boost your income online. So with Kartra, creators, coaches and experts can turn their knowledge and services into profits. You can create pages, funnels and attract customers, build membership sites and share your knowledge, automate your business so you can free up your time and do a whole bunch of other fun stuff. So Kartra has every tool you need to grow your business in one place. And the best part is that it's super affordable and easy to use. So now's the time to streamline and scale your biz. Head over to hustleandflowchart.com Kartra and snag a free 30 day trial. Again, that's hustleandflowchart.com K A R T R A what I'm doing there with all of that, with breath, with, with really being in tune with myself prior to and then during the Sally up thing is that it's regulating my nervous system. And I've found that to be one of the biggest benefits of doing this challenge is, is to shake off whatever the tightness, the juju, the weird mindset you might be in because of a call that you had or whatever it might be. It's a great, perfect. It's a perfect time for a reset. It's like people talk about going for a run. If you're not a runner, then maybe it's something else. But you got to challenge yourself physically because it starts with your body and getting into this form physicalness. Like a lot of us stay in our brains, especially us as working behind the computer or doing some kind of content or talking. Like a lot of it is very cerebral. Like we live in our head. And I'm very guilty of that. I notice that it'll actually tense up my jaw sometimes. Like that's how I carry some of this stress. And I've been told this because a lot of it, I just keep it up in my brain. But when I and we start to integrate things into our body, that's when the tightness, maybe the back pain goes away. Like, I've had a lot of back pain over my life and I know the triggers now when, when I'm not loosening things up. And to be very honest, this Sally up, Sally down challenge is the thing that has been keeping me accountable, especially when I post publicly or I join a group, is that it's public accountability. It inspires others. Great. But it's inspiring me because honestly, leading up to it and during, I'm not in the best head space most of the time, but when I'm done, I feel fricking great. Like incredibly great. So as a way to manage stress in life and work and the demands of everything we're doing, all of us are doing things like this, I would highly recommend you try this. Sally Up, Sally Down Challenge. And don't be discouraged if you can't get more than halfway or you're a quarter of the way through. Do your best. Try to have great form. Maybe watch David Goggins do it on YouTube. He's inspiring, but he's also crazy and incredible at the same time. But at the same time, like, play to your game, but challenge yourself. Like, do it. If you get locked up, if you can't go any further, drop to your knees and keep going. Like, do some modification, and it's not for the physicalness of it to complete this full, like, three minutes and some change because most people are stopping around, like, a minute, 30 or so, and that's okay. Do something to modify and make it a little easier for you so you can then mentally see, oh, okay, I'm seeing myself now. Get to the end of this thing again. I think it's a lot more mental to complete anything tough in life to know that you can complete something that is perceived as this difficult thing, this immense, whatever mountain you're trying to climb. But, like, in the case with this, I was stuck at, like, halfway, a little over halfway for weeks. And then something clicked. It was, like, mentally minced in with breath chilling at my body. And then I just, like, I'm just going, I don't know what's happening right now. And then all of a sudden, it just, like, it didn't stop. Like, I now saw, oh, I could do this. I completed it once. Why not do it again? And I have, and that's why I don't want to stop. Because now it's proven to myself I could do tough stuff, and you can, too. So I. I hope to inspire you to at least try. Sally Up, Sally down challenge. Go look it up on YouTube. Go to the description, the show notes of this episode here, and try it and truly, like, give it. Give it a week. Give it at least a few days, and it's gonna suck, and it's gonna be great. And that's exactly how we grow through anything. And just remember to do it for you and find deeper meaning. And, you know, think about what I just talked about, how it's a mindset thing. It's a nervous system reset. It's a way to integrate, as I'm not doing right now. Well, breath. Take a breath.

Slow down. And that's something I'm always reminding myself, which is exactly why I get to go do the Sally Up, Sally down challenge right now. So I want to see you doing this Sally Up, Sally down challenge. Give it a Week. Try it for a week. At least a couple days. A few days. Give it a few days. And if you are so daring, and I hope you are, record a video of yourself. Like, you can even do the time lapse using your phone or whatever and, you know, have like a timer or something in the background. Ideally get a. A TV or something. Maybe grab your partner's phone or whatever and. But actually, like take a video of yourself and then post it on Instagram or YouTube. Not YouTube or maybe YouTube, but post it somewhere where you're going to see feedback. So probably, you know, Instagram, Facebook, and again, this is for yourself. But it's also accountability outside. Big things happen when we start to commit to something for ourselves, especially something that's tough. But let's be honest, we can all do tough things. So get out there. Go tag me on Instagram and Facebook. J O E F I E R Easy to find Joe Fear. So go do that. I will share you freely. Anytime you're tagging me, I will definitely be sharing you because it's going to pump me up. So go get your pump on. I'm going to go hit the deck now. I'll catch you next time. Bye. All right, all right. That's what I got for you today. And remember, it's not all about living away work. It's all about working to live if you need to do the work. But you know, work can be fun and it should be fueling for your life. So if you enjoyed what you just heard, if you got some nuggets of wisdom that you want to share or you're just noodling on right now, please go tell others. The way that people find this show and how you can help others get their aha moments is through word of mouth. So if it is telling your friend, telling your family, send an email to your list, writing a review or whatever it might be. Everything helps. So thank you so much for listening to the Hustle and Flowchart podcast and I will see you next time.