The Hardest Lift is Your Head Off the Pillow

 #28

"Even if you are on the right track, you will get run over if you just sit there."  -Will Rogers


Fit Tip: Make it Part of Your Life, Not Your Life

You may have reached your previous fitness goal. Maybe you have even passed up the average person in your fitness level. You still don't get to stop. Fitness should always be part of your life, but not consume your whole life. You do not need to obsess, but you do need to pay your dues. Move every day. Love your body. You can improve yourself without smashing a record. Simply maintaining your health and athleticism as you age is a good goal, but even maintenance requires work, so keep at it.  


How and Why to Be a "Morning Person"

Let's start by dismissing the idea that being a morning person is some genetic trait you either have or don't. It is part of an established routine, often out of necessity. Kids will make you a morning person the same way a grizzly bear will make you a runner. You don't have to be an early riser, but here is why I think many people would benefit from adopting this habit:

Nobody can steal 5 AM from you. When you get up while everyone else is asleep, whether that is children, spouse, or coworkers, you get stuff done with no distractions. There is nothing else going on to steal your attention or time. 

It allows you to prioritize your workout. When you use the first minutes of your day to workout, you guarantee that it gets done. How often have your well-intended plans to workout been compromised by something that "came up" during the day? Do you feel like lifting heavy weights immediately upon waking? No, doubtful. But you are just as likely to not feel like doing it when you get home from work. You know the feeling after you get your training done is always great, may as well ride that feeling all day long by beginning your day with a win. Lock in before you clock in!

You can become more of a morning person simply by shifting your bed time and wakeup time a half hour or an hour earlier each. I recommend preparing for the next morning as much as possible in advance so you are not using all your time trying to remember things before you get out the door. Pack your gym bag or set out your running shoes, have your meals ready to go, and even have your water bottle or shake cold in the fridge ready to grab. Know the night before what workout you will be doing. If you don't commit to one type of workout ahead of time it will be easier to wimp out or skip it entirely. 

Again, I am not selling this as the superior workout schedule for everyone. If it were up to me I would not do my workouts in the morning, but I know that is when I will be most consistent. You might find that tag teaming home duties and working out with your spouse for 30 minute shifts works better for you. I know we have enjoyed many family workouts where all of us are crammed in our home gym; this serves a double effect of showing the kids the value of exercise and making it fun. That being said, don't underestimate that early morning life. 


July Challenge: Follow the 80/20 Rule for Nutrition

The 80/20 rule is a simple and sustainable approach to eating. Most of what you eat should be real food: nutritious whole foods with plenty of protein, fiber, and other nutrients. The 20% is your wiggle room to enjoy yourself. 

I will point out that if you pay no regard to your diet Friday night through Sunday you will easily step out of the 80/20 ratio. Spending the whole weekend binging is more like 40% fun and 30% discipline. How good are you actually doing?

Keep working on this habit for July.

Win the weekend!


Brad


Durable Dad Training

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