Stop the Procrastination

Episode Transcript

Speaker 1 (00:00):
Hey, guys, and thanks for joining me again as we
consider our our journey on men's health, the often overlooked
You know, everybody's all about the women's health, right, but
when it comes to us men, sometimes it's just kind
of gets pushed in a corner and a drawer somewhere
a closet, and they kind of forget about us. But

(00:22):
you know what we have, even though we try to
be the tough, silent whatever. You know, guys, we really
need some help too, and we need we need to
understand what we need to be healthier and healthier so
we can be we can be better at everything that
we do, from being a husband to being a father,

(00:42):
a friend, you know, better at work, all that feeling better.
So you know, we've talked a lot, and we've discussed
a lot of things. We've been discussing a lot of
exercise lately. We've been talking hormones, things like that. So
now I want to talk about and making exercise a lifestyle.
So it's what I'm talking about is ending the procrastination

(01:07):
that exists in almost all of us. I always say
the hardest part of going to workout is walking through
the door of the gym. I mean, because once you
do that, you're in there and you're going to get
a workout, even if it's not the best workout, is
one hundred percent better than the one that you would
get if you didn't walk through the doors. So that's
what we're going to talk about today. So we've established

(01:29):
the importance of both strength training and cardiovasco exercise for
men's health. But the real challenge isn't just understanding the
what of exercise, it's mastering the how. How do you
turn a good intention into a sustainable, lifelong habit. How
do you navigate the inevitable hurdles and setbacks that life

(01:50):
throws your way. In this episode, we are going to
dedicate to transforming exercise from a fleeting restule into an
integral part of your lifestyle. And this is key and
crucial to making exercise a lifestyle rather than a chore,
because it's not a chore. It lies in understanding your

(02:14):
individual motivations and building a personalized plan that works for you.
Forget the one size fits all approach. There's no magic bullet,
no single exercise that guarantees success. Instead, focus on creating
a routine that you genuinely enjoy and can realistically maintain.
That might involve experimenting with different types of activities until

(02:38):
you find your niche think beyond the treadmill and weight room.
Consider activities like hiking, swimming, cycling, team sports, martial arts,
and even dancing. That took modern dance in college. I
was the only guy in the class. So does that
let you know how I did that? Yeah? Paid off.
The possibilities are asked and varied. The goal is to

(03:02):
find something that keeps you and engaged and prevents you
from feeling like you're forcing yourself to exercise. Now, listen,
we're all going to have those days, right, but it
can't be every day. So if you find an activity
genuinely enjoyable, you're far more likely to stick with it
long term. One effective strategy is to gradually incorporate exercise

(03:23):
into your daily routine. Start small and build gradually. Instead
of aiming for a grueling, hour long workout every day,
again with shorter, more manageable sessions, even fifteen to twenty
minutes of brisk walking or cycling can make a difference.
If your fitness improves, you can gradually increase the intensity
and duration of your workouts. This approach minimizes the risk

(03:47):
of injury and burnout, fostering long term adherence. You know,
whenever I've had a layoff from the gym or from
working out, whatever that may be. Of sometimes you know,
a month, something happens and you get you know, I
get injured or traveling or whatever, and it's like a
month I'm in the gym. I don't start right back
where I left off. You know, maybe I was in

(04:09):
the gym an hour. I'll go back for twenty minutes
and just lift weights for twenty minutes, and then the
next one maybe thirty five minutes, and then forty five minutes,
and then you know, by the end of that week,
back I'm back up to where I was before. But
I don't just jump right back into it, because that's
the way to get hurt, get really really sore, and
just not really feel like going back. So this is

(04:32):
very as smart to start slow, especially if you're just
now starting. It's really a must. Another important aspect is
setting realistic goals. Don't try to do too much too soon,
so achievable goals that you can realistically reach. For example,
instead of aiming to run a marathon in your first month,
start with the goal of running for thirty minutes three

(04:53):
times a week. As you progress, you can gradually increase
the distance and intensity of your runs. This inc mental
approach helps you to build confidence and motivation, preventing discouragement
and ensuring long term success. Accountability is also crucial. Find
an exercise body or join a fitness group. Having someone

(05:14):
to exercise with can provide motivation, support, and encouragement, making
it more likely that you'll stick with your workout routine.
Sharing your goals with others can also increase your accountability,
as you'll be more likely to follow through when you
know others are expecting you to consider leveraging technology to
your advantage. Fitness trackers, smartphone apps, and online workout programs

(05:39):
can provide valuable tools for tracking progress, monitoring your activity levels,
and setting personalized goals. Many apps offer built in motivational features,
providing encouragement and reminders to help you stay on track.
This technology can help you visualize your progress, reinforcing your
positive habits, and provide in a sense of accomplishment. However,

(06:02):
remember that technology is merely a tool. It shouldn't dictate
your entire approach to fitness, and it certainly can't work
out for you. Don't let the obsession with tracking every
calorie or step overshadow the inherent pleasure of physical activity.
The focus should be on the overall well being and
enjoying the process. Schedule your workouts is equally vital. Treat

(06:28):
your exercise time like any other important appointment. Block out
specific times in your calendar and stick to them as
much as possible. This approach demonstrates your commitment to your
fitness goals and prevents other commitments from encroaching on your
exercise time. Consistency is key to achieving lasting results, but

(06:49):
life happens. Illness, work deadlines, family emergencies. These unexpected events
can easily derail even the most dedicated exercise plans. The
key is to develop strategies for navigating these inedible disruptions.
Instead of viewing setbacks as failures, consider them temporary obstacles.

(07:09):
Don't beat yourself up if you miss a workout, simply
get back on track as soon as possible. Remember, consistency
over time is more important than perfection any given day.
Flexibility is paramount. Life's unpredictable nature demands adaptability. If you
can't make it to the gym. Find alternative ways to

(07:31):
stay active, a brisk walk during your lunch break, a
quick home workout, or a game of catch with your kids.
The point is to remain active and despite unforeseen circumstances. Furthermore,
listen to your body, pay attention to pain or discomfort,
and don't push yourself beyond your limits. Rest and recovery

(07:53):
are just as important as exercise itself. Allow on your
body adequate time to recover prevents it ensures that your
workouts remain sustainable. Remember, progress isn't always linear. There will
be days when you feel more energetic and others when
you feel less motivated. That's completely normal, even for us

(08:16):
gym rats. Now, there are days when it's the hardest
thing you can do in the world is to get
up off my butt and go get in the car,
drive to the gym, or go outside and the walk
or do anything. I mean, it's just it's just absolutely
human nature. I don't care who Superman had those days,
I guarantee it. Just remember that. But think how much

(08:38):
better you feel if you actually go and like I said,
just going to the gym and doing the best you
can on a really low energy day. It's only going
to make you feel better, and it's one hundred percent
better than the workout you were going to get if
you stayed home on the couch. So consider incorporating mindfulness
until your exercise routine. Mindful mindful movement, whether through yoga,

(09:00):
tai chi, or simply focusing on your breathe your breath
during a run, can significantly enhance your experience. It encourages
a deeper connection with your body and reduces stress, making
your workouts more enjoyable and sustainable. It shifts the focus
from an achieving a specific outcome to appreciating the process itself,

(09:21):
fostering a more positive, long lasting relationship with physical activity.
Building a sustainable exercise routine is a journey, not a destination.
It requires patience, persistence, willingness to adapt to life's challenges.
By embracing principles and finding activities that you genuinely enjoy,

(09:42):
you can transform exercise from a chore into a cornerstone
of your well being, setting the stage for a healthier
and more fulfilling life. Remember to consult your physician before
starting any new exercise regimen, especially if you have pre
existing health conditions. They can help you develop safe and
effective plan tailored to your specific needs. This isn't just

(10:04):
about adding years to your life. It's about adding to
your years, life to your years. The benefits extend far
beyond physical fitness, encompassing mental clarity, emotional resilience, and an
overall sense of accomplishment that will positively impact every aspect
of your life. So embrace the journey, find your rhythm,

(10:28):
and discover the transformative power of a truly active lifestyle.
The reward awaits. So next time. So that's self explanatory
what I just said. That's it in a nutshell, right.
It's all about stopping procrastinating, having a reason for doing

(10:49):
what you're doing, and enjoy the process. I mean, because
the process can be fun. I mean, and it's so worthwhile,
and it's kind of like cutting the grass. You know,
when you get done and you look back, can you
remember what it looked like before? And now it looks
amazing and you're like, yeah, I did that. You know,
after a couple of months you look in the me

(11:09):
and you're like, maybe it's not perfect, but yeah I
did that. So it's good man, it's worth it. So
you know, start the process and be consistent. So next time,
we're going to talk about sleep, which is also one
of my favorite next to the gym and a couple
of things we can't talk about that might be my
other favorite thing is sleep. I love to sleep. You know.

(11:30):
I'm an eight and a half nine hours a night guy.
And if I get that, I am a good dude
in the morning all day. If I get blessed than seven,
I'm not a happy camper. I'm grumpy. I can't focus.
They always said the older you get, the less sleep
you're gonna get, or that you need. As bs, I
find out I need more to stay as sharp as

(11:51):
I was, or i'm a little bit younger. So anyway,
that's what I got for you today, Guys. I hope
it was worth a flip and you got a little
something out of it. And listen, we'll talk about sleep
next time. So now you can go take a nap. Now,
go to the gym, go do something active, and then
take your nap. All right until I see you next time.

(12:12):
God bless