On Fridays I like to share experiences I’ve had during the week with patients and in my personal life that I’ve found significant. I like to share them in hopes that you might find value in them and have something resonate with you in your life.
A type of workout I’ve been enjoying. Tim Kennedy is a former Green Beret and UFC fighter and someone I look up to. Last week, he posted one of his workouts that he called the “Hateful 100.” He performed ten different exercises for either one hundred repetitions or 100 kcals (this was for cardiovascular exercises like biking). The goal is to complete all ten exercises in total as fast as possible which means as little resting as possible.
For a week straight, I have been doing versions of this same premise. Each day, I choose 8-10 different exercises (depending on what I’m trying to focus on that day) and doing one hundred repetitions. I have found these workouts mentally challenging because the repetitions are so high, and physically challenging because they require constant exertion. They have been a fantastic way to increase my intensity while breaking some of the monotony of my usual training. Stacking exercises together like this is a terrific way to keep things fresh while increasing intensity and minimizing wasted time.
Something I believe. I mentioned in last week’s 5 Spot that I got a horrible review on Google from a person that I’d never met over something I never did. A little research showed that she’d done this to other people before as well, but Google still allowed the review to remain. A handful of patients asked me this week why I wasn’t madder and why I let it go so easily? Trust me, I am no pacifist, but I think in general, our emotions can either be like playing checkers or chess.
Checkers moves are made hastily and based on emotion. They often leave us feeling regret and cause us to spend substantial amounts of time upset. Chess moves allow us to step back, evaluate, make intelligent responses, and feel pride in the actions we took.
I spent much of my early life playing “checkers.” I have wild stories about going after anyone and everyone that crossed me. I was a perpetual powder keg; it was exhausting and pointless. Now, I save my energy for what matters most and try not to let my emotions get the best of me, especially when it involves something unimportant (like that lady’s review). It’s tough to do when we get emotional but try to ask yourself, “Am I playing chess or checkers?”
An important concept. I encounter people through my businesses that tell me they struggle when they can’t be perfect with their nutrition, exercise, or good habits they’re trying to establish. Usually, that will cause them to either go completely in the opposite direction or quit altogether. I empathize with this thinking but can never understand it.
If we make perfection our only goal, we will never get anywhere. I believe that “done” is far better than perfect, if perfection causes you to not do something. It’s important to give yourself leeway if you are doing your best and learning from mistakes. That will give you knowledge going forward, and things will become less daunting. Don’t use “perfection” as an excuse not to see something through and persevere when it becomes challenging. Finish what you started as best you can.
Is it important to count calories and/or log what you eat? Having a nutrition/exercise business, I am asked this question often. The answer is yes and no. I believe it can be beneficial for people that are just starting to try and eat healthy. It helps teach them what they’re eating, serving sizes, portion control, meal spacing, quality of ingredients, and more. There is also the benefit of understanding caloric contents and ingredients of things like fast food, snack items, and other things people rely on when they’re searching for quick food sources so that they can make smarter choices. I see calorie counting and food logging at the beginning like learning the alphabet, you’ll need it if you want to speak the language well later.
Once you understand what you’re doing, counting calories and writing down what you eat becomes far less important. This is because you will have a better understanding of what you are consuming and you’re able to go by feel a lot easier and more accurately. You’ll know how to make simple adjustments to help yourself because of your past experiences.
Some quotes I love.
“Champions don’t show up to get everything they want; they show up to give everything they have.”
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
“Whatever begins in anger, ends in shame.” – Benjamin Franklin
“In 5 years, these will be the good old days.” – Ziggy Marley
“Never follow a leader who is more in love with power than people.” – Native American Proverb
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