November 13, 2023 • 34 mins
What if fitness was about more than just looking good?
Imagine if you could transform your body to function better in your everyday life, making tasks like carrying groceries or assembling furniture a breeze. Join us on a captivating journey as we redefine fitness, shifting the focus from vanity to functionality.
Prepare to be inspired as we unravel the secrets of functional fitness, emphasizing how it intertwines with your daily tasks, enhancing your health and boosting your quality of life.
Transitioning from physical to financial fitness, we highlight how empathy, faith, and a healthy financial state can profoundly impact your life. We tackle intentional blindness and unmask the miracles that lay hidden in plain sight. We examine faith's powerful influence and the importance of mending conflicts swiftly.
Find out how financial stability acts as a catalyst for stronger relationships and opens doors to a world teeming with opportunities.
Finally, get ready to meet our guest, Kerry, who shares her riveting transformation tale under the expert guidance of Coach Dai. Sharing her journey to becoming stronger, healthier, and losing 12 pounds. Kerry's story is a testament to the power of a supportive coach and the monumental impact of dedicating 30 minutes a day to personal health and fitness.
We conclude our episode with a fresh perspective on fitness, breaking it down into manageable daily habits that contribute to long-term wellness and holistic living.
Tune in, and let's redefine fitness together.
👉👉 If you enjoyed this episode, subscribe, share, and leave a 5-star review on your favorite podcast listening platforms.
🌟 AND be sure to JOIN the 2% Collective - a free community where you can connect with like-minded whole health champions and get many free resources, challenges, action guides, and much more. Go to www.2percentcollective.com Â
TEXT ME here - Have a question? Comment? Feedback? I’d love to hear from you.
A Message from Dai, host of the 2% Solution Podcast:
Hey there, you fantastic listener! 👋
As we wrap up another episode of The 2% Solution Podcast, I want to throw a massive, confetti-filled THANK YOU your way.
As we launch this podcast, your support is like getting an extra espresso in your Venti Americano—unexpected and refreshing!
Your reviews? They're like high-fives to my soul. Your shares? They're spreading more joy than cat videos on the internet. Subscribing? You're officially the coolest in my book.
Meeting in the 2% Collective Community? It's like watching a garden of awesomeness bloom – and you're all the sunflowers making it happen!
Keep being the amazing, 2%-improving rockstars that you are.
🌟 Stay fabulous, stay tuned, and stay 2%! 🚀
Love, laughs, and much gratitude,
Dai M.
P.S. I'm primarily active on Instagram, Facebook, and LinkedIn. Feel free to connect and start a conversation. If you're searching for inspiring, motivational, educational, and healthy living content, check out my over 1500 articles at DaiManuel.com - I enjoy writing
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dai Manuel (00:00):
Whole Life Fitness, chapter 1.
Fitness is broken.
On any given day, the mediawould have us believe a wide
range of crazy claims that a fatreduced diet will make us
skinny, that we can sculpt sixpack abs in three minutes or
less, and that if we don'texercise for more than an hour a
(00:21):
day, five days a week, we'llnever reach our fitness goals.
Above all, we are told thatachieving a particular body
shape will bring us happinessand fulfillment.
My answer to all this GarbageMost people believe in fitness
are driven by vanities.
Many of us feel pressure toattain a certain body type or to
(00:42):
achieve top athleticperformance.
Much of our framework is builton the preconceived notion that
having a lean or muscular bodyis an indicator, the only
indicator, of fitness.
But appearances, however clichethis may sound, really are only
skin deep.
Approach fitness in this wayand you're following a band-aid
approach to wellness that issimply unsustainable.
(01:04):
Over my nearly two decades inthe health and fitness industry,
I've seen my fair share ofquick, fixed thinking and
short-term goal-setting.
Whether you're trying to losethose proverbial 10 pounds to
fit into a wedding dress, rock abathing suit on your next
vacation or surprise everyone atthe high school reunion, you
gotta ask yourself what happensonce the wedding, the vacation
(01:25):
or the reunion is over.
In the past, as a newlyqualified trainer, I was guilty
of using weight loss as the mainmetric for gauging fitness
success.
I tried shortcuts such ascalorie-reduced diets, fat
burner workouts and just aboutanything else I felt could help
my clients drop some pounds andreach their weight goal.
However, once this was achieved, it was too easy for them to
(01:47):
fall right back into old habits.
Why?
Because I and my past clientsnever thought beyond losing the
weight.
With this book, I hope to botheducate and inspire you to
develop a better understandingof fitness, one that's based on
your body functions and feelstoday, tomorrow, for the rest of
(02:09):
your life, because it's allabout functional fitness.
Let's stop the insanity of avanity-based approach to fitness
.
Let's start prioritizing afunction based on understanding
of fitness.
This, as I like to call it, isfun, chintle fitness, with the
big emphasis on the fun.
This means taking an enjoyable,exciting, uplifting approach to
(02:31):
health and well-being, onethat's grounded in real life,
not the numbers on a scale orthe size of your pants.
Foremost, it's a lifestyle.
It's about tying our goals to alifetime quest to be the best
that we can be.
To have a sense of direction onthat quest, we need to ask
ourselves these questions how doI want to feel in 10, 20, or 40
(02:54):
years' time, as well as whatquality of life do I want to
have now?
And be honest with yourself.
You'll start to visualize a newpath.
You'll start to see how fitnessis the very thing that allows
you to perform everydayfunctions, from sitting and
getting up, carrying groceriesfrom your car, lifting your
child, playing with yourgrandchild or even putting
(03:15):
together the piece of the IKEAfurniture.
No, seriously, don't laugh,that's probably one of the
toughest workouts I've ever had,and I don't think I've ever
used so many expletives in oneworkout ever.
Now, in these everydayscenarios, we're recruiting the
same muscle groups that are usedin conditioning movements,
which I will explain in futurechapters.
So using that chair or sittingon the toilet for that minute
(03:37):
mimics a squat.
Lifting your ghostries from thefloor to the counter, then from
the counter to the cupboard,combines a deadlift, a bicep
curl and shoulder press all inone fluid movement, and simply
getting up from a prone positionis the basis of a burpee.
What's that you ever heard of aburpee?
Trust me, you got some stuff tolook forward to.
(04:00):
Now we may take these dailyactions for granted, but what if
we don't look after ourselvesor we consider our fitness on a
daily basis?
Our muscles and bones willdeteriorate with age and our
mobility will be restricted,compromising even the simplest
movements.
After all, there is a truth tothe old adage Use it or lose it.
(04:20):
That is, losing the ability tomove your body unassisted
results in a serious downturn inyour quality of life.
Think about it.
We all know the importance ofinvesting and saving for our
future financial security, butwhat daily investments do we
make into our health?
Will a functional fitness focusprogram prove your progress
(04:42):
Absolutely?
Is that the ultimate end goal?
No, functional fitnessenergizes you in every moment of
your life.
It gives you confidence in theknowledge that you're prepared
to tackle, if not conquer,whatever physical or mental
challenges life throws at you.
You'll be able to do the thingsthat you enjoy now and as you
age.
Just as changing the oil inyour car makes it run better,
(05:04):
functional fitness is all abouttuning up your body so it can
smoothly carry you through yourlife.
If you're like most people whobuild a fitness routine into
their everyday life, you'lleventually want to compliment it
with other activities likeplaying spores, hiking, playing
with your kids.
Can you see how fitness isabout much more than what you
love Be on the physical.
(05:24):
Great fitness feeds into allaspects of your life.
I've trained many folks whoinitially get into fitness to
lose weight.
They are spurred on by littlevictories as they progress and,
of course, it's great to seethem light up with their
improved results.
I hear them say things like I'mdown to dress size.
Or I don't remember the lasttime I was able to tie up my own
shoes.
(05:45):
That's only the beginning.
I know my clients are on theright path.
When I hear them say, wow, Ihaven't woken up with this kind
of energy for 10 years.
Or OMG, when I used to bring inthe groceries, my back would
hurt.
Or I used to get winded justfrom going upstairs to get my
(06:07):
laundry.
Now I can do this stuff withease.
I feel pumped when I seeclients put their mental energy
toward achieving particularhealth in fitness school, such
as when parents come to mewanting to be a positive role
model for their kids.
They know they need to behealthy and functionally fit in
order to run around the park.
They know their kids learn byexample and they choose to show
(06:30):
them how to live healthy, activelife as full of vitality, the
whole life.
Fitness power 30 programincorporates the 5S, which I
like to think of as a house withfour walls supporting a great
big roof.
The walls are fitness, family,faith and finances.
With a roof that overarcheseverything is the fifth F.
(06:52):
That's fun.
The rock solid foundation ofgood health and being lies
beneath everything and that'swhat you want to build your
house upon.
We've already started toexplore the first step fitness.
But how about the others?
Let's talk them.
Family to me means your tribe ofspecial, regardless of whether
(07:13):
you are related by blood.
This may be your partner andchildren or your siblings and
parents, but it can also includeyour close friends or work
colleagues.
It's anybody.
With them you have an ongoingand deep relationship that grows
over time.
Your family includes the folkswho encourage you to constantly
improve yourself.
For me, family primarily meansmy wife, christie, and my two
(07:35):
daughters, shard and Amber.
I value their pain above allelse.
My family means everything tome.
They help me maintain mypurpose.
They are a big reason why I'mso motivated to embody the five
s as diligently as I do.
They give meaning and contextto many of the decisions I make
and offer me insight andguidance.
(07:57):
When faced with a tough decision, I often ask myself what my
family would think about it.
My moral compass is bestdirected with one question Am I
being the type of man I wouldwant my daughters to marry?
If the answer is no, then Ihave to challenge myself with
other questions.
Why did I act that way?
Why did I have that thought?
Why did I speak that way to mywife?
(08:20):
You see where I'm going withthis.
You're still not sure what Imean.
Let's explore their side of thecoin.
What if you didn't have thesupport of your family, your
close friends, your co-workers,your peers?
How would that make you feel IfI were to say to one of my
daughters when they were facinga challenge give up now, you're
never gonna do it.
(08:40):
How would the family wall ofthat house look like?
I might as well knock it downwith a sledgehammer.
I've coached many people whohave told me that their family
doesn't support them on theirpath to becoming healthier.
For example, my husband loveshim, but he keeps bringing home
pizza and chips for the kidswhen he knows I want to start
(09:03):
eating better or I really feelalone.
No one believes I can do it.
Heck, I don't even know if Ican do it.
Why am I doing this?
What's the point?
We need connection, in a senseof belonging to our group, our
team, our tribe, our family.
It's a slippery slope we findourselves on when we're either
(09:26):
lost or never had that kind ofsupport.
We tend to drift aimlesslythrough life and we feel
isolated and alone.
But when you feel happy andlove, flavors take on new
dimension and colors seem morevibrant in Social wire brains or
wired to commute.
Neuroscientist Matthew Lieberexplains how the human need to
(09:46):
connect is as fundamental to oursurvival as food and water.
Children feel hurt when theirsocial bonds are threatened or
cut, which increases thelikelihood of health and
academic problems later in life.
Personally, I think John Lennonsaid it best All you need is
love, don't worry.
Oh, of course, we're all humanwith complex emotions that
(10:10):
sometimes get the best of us.
It's only natural to lose ourcool from time to time and to
disagree with the people closestto us.
I know I've had less than prep,lost my temper with my fit all
through the day.
I would think about how Ilashed out Towards my wife and
my kid, replaying that scene inmy mind.
(10:33):
Yeah, I'd feel so badly aboutmyself that would make bad
decisions that work, eat poorly,if at all.
Those times really sucked.
And before I continue, I'm justgonna go off the chair for a
second.
I have a section here in thebook and those that don't have a
(10:54):
copy of the book Hopefullyyou'll get one, but you'll see
there's lots of little add-insand extra resources that I share
within it.
Here's one thing about the powerof human connection.
Human connection is anincredibly powerful motivator.
In the past, our ancestorsvalued human touch and close
interactions.
This need for empathetic touchremains important today.
(11:15):
For example, studies have shownthat babies and orphanages have
higher mortality rates whenthey aren't cuddled and socially
stimulated.
Speaking from personalexperience and I know that the
power of a hug for my kids, acaress from my wife or even a
congratulatory high-fiver, afist bump from a friend or
colleague, but it's a huge pepin my step and elevates my
(11:36):
motivation.
The seemingly simple action ofphysical human connection can
lift a person from a place ofself-doubt to a place of
self-belief.
I've seen this over and overagain with my clients a gentle
pat on the back, helping someoneup from the floor After set of
sit-ups.
Any small act of kindnessinvolving a light touch is
enough to make a connection andyou know the other person lights
(11:59):
up.
Next thing they pay it forwardand they use that energy to
tackle their life with anewfound appreciation, passion,
understanding.
Now to test this idea, try torecall a time in your life when
you felt the flayed it ordepressed, taking a bad day at
work, or time when you lost yourtemper with your child.
Maybe your GPA has been broughtdown by that C on a final exam,
(12:22):
or you gained an extra poundthis week even though you're
sure you followed your programperfectly.
All of these scenarios suck.
Yes, I said suck.
It's okay to say that you can'tbe positive all the time.
Seriously, we're only human.
But can you think of thedifference it would make if, in
any of those situations, someoneyou cared about took the time
(12:43):
to console you?
I see this in my kids.
When they feel doubtful atsomething, a simple loving touch
on the shoulder or a few wordsof encouragement is all that it
really takes to help them feelhappier, more confident and
ready to take on whatever isgetting them down.
Empathy is more than a powerfulemotion.
I believe it's an importantlife skill, one that everyone
(13:05):
should practice.
Taking the time to understandeach other and our feelings can
make a very big difference inthe world.
And back to the book, of course, I'd always apologize when I
went home to Kristie and mygirls.
I'd acknowledge that I wasn'tthe dad or husband I aspired to
be and ask for their forgiveness, and until they felt ready to
(13:27):
forgive me, I wasn't myself.
My family bond is the mortarbetween the bricks and tiles of
my house, and I'm their wall too.
Kristie and I now have a ruleat our home, and I encourage you
to adopt it in yours.
Your family's mantra is simple.
It's this Fight fast, make upfaster.
We might disagree and argueevery once in a while, but we
(13:49):
make a point of getting it allout on the table, leaving
nothing to chance or secondguess.
We strive to get to theunderstanding and agreement
quickly and then move on.
This has worked wonders for us,and I know it can help you too.
Just try it and see how itaffects the quality of your
relationship.
If I'm wrong, so be it.
But hey, let's not fight aboutit.
(14:11):
Now the second F faith.
For many people.
The word faith is synonymouswith God and religion, but my
definition is much broader.
Faith is the underlyingprinciple of believing in
something beyond yourself.
This can be as simple as abelief in the essential goodness
of humankind, or a sense ofinterconnecting this all living
things.
It's this spirit, this positivedriving force and sense of
(14:33):
purpose that fuels your courage,as well as your optimism in
life.
The meaning that we make of oureveryday lives is what gives us
a sense of direction, which isso crucial to feeling fulfilled.
You wouldn't jump into your carand drive without a destination
in front of you.
The same can be said of ourlives when we make decisions by
default, without giving themmuch thought at all.
(14:55):
Doesn't it make sense to bemore conscious about what we're
doing and where we are going?
My sense of direction comesfrom my desire to create
positive energy and help people.
I have faith that other peoplefeel the same way, wanting to be
part of a movement to eliminateor at least reduce stress.
I take a leaf out of mydaughter's book.
Chrissy and I have raised themto have a positive mindset,
(15:18):
which has seemed to help themmake new friends quickly.
When we take them to the park,they're open and friendly toward
the other kids because theyexpect to find some goodness
there.
Why can't adults exude this typeof positivity from us?
Studies have shown that when weare highly focused on one thing
, we often miss out on noticingthe unexpected.
At times, this selectivityprevents us from seeing some of
(15:43):
the most wondrous sights rightaround our noses.
The vibrant yellow hues ofAdaphtha, the fiery reds of a
road-bushing bloom, the babyduck and toe behind its mother
and siblings, or stimp, thegrass blades bent in the wind.
These are all little miraclesin and of themselves.
What if we could focus onseeing the positive in others
(16:07):
and in the world around us?
How would that affect our lives?
Take the Invisible Gorilla.
It's a book based on the workof researchers Christopher
Chabris and Daniel Simmons.
They found that when peoplefocus so hard on something, they
become blind to everything else, including the most unexpected,
even when it's right in frontof their eyes.
This phenomenon is calledintentional blindness and, once
(16:31):
developed, it becomes easy for aperson to miss out on little
details.
In truth, I think that many ofus fail to take notice of life's
amazing landscapes because weare too focused on the ground
beneath our feet.
In a time the device is gluedto our hands.
It's time to lift our heads upand take it all in the Third Eye
(16:51):
Finances.
Financial stability is acornerstone of any happy life,
whether you have a little or youhave a lot of money.
Living within your means givesyou security and peace of mind.
For most of us, buying thethings we want as soon as we
want them brings short-termsatisfaction, but living above
our means puts a lot of strainon our lives.
When you're buried under debt,you're carrying a load that
(17:14):
relentlessly weighs on youphysically and psychologically.
How can anyone relax and behappy when one of the walls of
their house is crumbling?
It's impossible.
Paying attention to yourfinances and being realistic
about what you really need tospend money on are two ways to
be financially fit.
Ask yourself how you want tolive when you reach retirement.
(17:35):
Would you like to travel aroundthe world In the summer's
golfing in Australia and thewinter's skiing in the Swiss
Alps?
The range of options availableto you will vary based on your
financial health in your goldenyears, but the more financially
fit you are now, the more goldenthose years will be.
Speaking from personalexperience, it wasn't until I,
(17:57):
committed to a forced savingsmodel started amassing funds.
I set up a savings account witha monthly transfer.
In 12 years I was amazed at howmuch I had to put aside.
Now, of course, I believe thatconsulting with a financial
planner is the best way to go,as I'm a big believer in working
with industry experts forassistance in improving the
(18:17):
areas of my life where I know Ineed help.
It's beyond my area ofexpertise or the scope of this
book to offer anyone financialadvice, but as a personal
lifestyle coach, I do ask myclients how they think of their
future.
It's because you want toincrease your ability to live a
life full of yes, opportunities.
By the way, if you're lookingfor some great resources to help
(18:39):
you with financial fitness,check out the recommended
reading list I've shared on myblog.
Just a little aside before wehop into the staff fun, dan
Butler, do you want to know thesecrets of a long life?
It starts with some simplepractices, according to research
, by selling author Dan Buttonand the Blue Zones Nine lessons
(19:02):
for living longer from thepeople who live the longest.
Button, or Chronicles astravels to Blue Zones around the
world where there are highernumbers of people who live to be
100 years old, found generallypeople living in the Blue Zones.
One incorporated more physicalmovement into their daily lives
than in other regions.
Two had a sense of purpose.
(19:23):
Three practice stress reductiontechniques.
Four didn't eat beyond feeling80% full.
Five opted for largely plantbased diets I eat eat and less
meat.
Six drank a little bit ofalcohol, not a lot, mainly red
wine.
Seven attended faith basedservices.
(19:46):
Eight lived close to theirfamilies and nine belong to
groups that supported healthybehaviors such as a running,
hiking, book club, boy girl,skates, etc.
The research by Dan Butler isvery interesting and if you
haven't checked out his TED talk, be sure to do so.
I've also shared my blog, whichyou can find at diamondwallcom.
(20:12):
Now heading into the next stepFun.
Each strong wall of our homecontributes to the fun we
experience.
That's why fun is the roof inthe house of the 5S.
Ensuring your family, faith,finances and fitness involve fun
is key to enjoying your life,and moving through life with a
(20:32):
fun, loving attitude is onlypossible when all of the other
elements are strong and healthy.
Fun can be a great motivator tomove your body to.
For example, in Stockholm,sweden, a public staircase was
modified to look and sound likea piano, people played notes as
they climbed or descended thestaircase.
And this experiment more than60% of participants chose to
(20:54):
climb the piano rather than takethe escalator, just for the fun
of it.
And in Moscow, during the SochiWinter Olympics, commuters were
given free rides on the subwayif they performed 30 squats.
Pretty cool, right?
No matter what your personalpriorities or goals, the 5S are
integral to a richer, happierlife.
Like the walls of a house, theintegrity of the whole structure
(21:16):
is compromised if any one ofthe 5S is weak.
Taking care of the 5S is aboutgetting more out of your whole
life.
With a solid platform ofunderlined health, the body
becomes an instrument throughwhich you can achieve everything
else.
Creating a fitness regime thatis focused on daily maintenance
instead of vanity based shortterm goals will enable you to
(21:38):
have the best possible qualityof life as you age, and that
changes how you approacheverything.
This is what I mean by holisticfitness.
The mind, body and spirit makeup a powerful team.
Allow them to support eachother and they'll take you far.
It's up to you.
Most important, the whole lifefitness manifest the choices you
(22:00):
make, rather than outsideforces.
As a trainer, I often seehabitual externalizing, that is,
clients putting the blame onpeople or situations other than
themselves.
I hear things like I got a flattire today so I couldn't show
up for my training session withyou.
Guess, I'm not going to be ableto work out with you today.
That person encountered anexternal force that disrupted
(22:22):
their schedule and they allowedit to disrupt their commitment
to themselves.
They decided it was okay not tofollow through because they
have a convenient cop out.
The truth is, in mostsituations, the externalization
just boils down to an internaldialogue.
You've made a choice.
You've chosen to allow that tobe the reason why you can't
(22:45):
follow through on the commitmentyou made.
Of course, life is unpredictableand sometimes stuff happens,
but usually it's really just amatter of setting priorities.
Being a working parent of twogirls, I acutely understand the
pressure of the challengingschedule.
My daughters need to be drivento extracurricular activities or
birthday parties and suddenlythere's an extra squeeze on the
(23:06):
time I put aside for exercise.
When this happens, I know thatI simply have to find time later
or earlier in the day, but mycommitment must remain in place.
I'm careful to avoid leaning onthe no time crutch along with
all other two common excuses.
There really is truth to theexpression.
Excuses are just bad habits indisguise.
(23:28):
I often stay motivated byremembering people who I find
inspiring, and this trick mighthelp you too.
If you consider what today'shighest achievers have in common
, you'll find that mental rigorplays a big role in your success
.
Prime examples include OprahWinfrey, global entrepreneur
Richard Branson, author andbusiness coach Marie Forleo,
(23:50):
motivational speaker RobinSharma, leadership expert Simon
Sinek and scholar Berné Brown.
All of these people have a noquit attitude.
They believe and they followthrough.
In particular, I see lifesuccess coach Anthony Robin as
someone who embodies thisprinciple.
Robins aims to inspire peopleto take control of their lives,
(24:12):
to fulfill their potential andbe the best that they can be.
He also leads by example.
Take, for instance, robin'sphilosophy of gratitude.
While teaching the importanceof gratitude, robins happens to
be one of the most globallyinfluential philanthropists,
giving both his time and moneyto the causes that are important
to him.
Author Simon Sinek has made ithis life's mission to inspire
(24:35):
leaders and help people realizetheir underlying driving purpose
, and start with why.
How great leaders inspireeveryone to take action.
This encourages readers toidentify their purpose and
create a life geared towardfulfilling it.
When you have that drive andyour spirit is on fire.
You wake up in the morning ahop, a skip, a jump.
(24:55):
Do you think a person in thatmental state wants to go and
exercise?
Heck yeah, because they are inthe right frame of mind to have
fun.
While they do it, they'realready energized, so they
naturally draw on to activitiesthat will energize them even
more.
Our bodies instinctively knowthat one of the best ways to
keep the energy high is simplyto elevate our heart rate on a
(25:16):
regular basis.
The language you use is crucialto connecting your goals to
your ability to achieve them.
Replace I can't with I can't,and you will find that it leads
to I do.
I will Replace discipline withdesire, and you may find that
you feel less bullied by yourinternal monologue and more
(25:36):
motivated.
The guilt and blame have noplace in the whole life fitness
manifesto, and this is wherephysical and mental fitness
really start to reinforce eachother with positive feedback
loop.
We all know we need to pushpast physical resistance.
While working out on astrenuous hike, or even skiing
and snowboarding down a toughmountain run, it's mental focus
(25:58):
that comes to our rescue andcarries us forward.
When our muscles start tofatigue.
We need healthy thoughts andloving self-talk to encourage
ourselves to take care of ourbodies and to face the
challenges that life throws atus.
In turn, a strong, healthy bodywill give you the energy,
confidence and the sense ofbalance you need to achieve your
goals.
Of course, there's nothingwrong with bringing in
(26:20):
reinforcements, especially whenyou're just starting.
I'll sometimes joke with myclients there's nothing more
motivating than my size 12 shoeconnected with your butt.
Kidding aside, I do understandhow a trainer can be motivating,
especially at the beginning ofa new fitness region.
Accountability is a great word,and that added sense of
(26:40):
camaraderie or community makesit worth, makes working out a
whole lot more fun.
The importance of mindfulness.
Mindfulness is a bit of abuzzword these days, and for
good reason.
To me, it is simply a feelingof mental clarity.
It means cultivating awarenessnot only of my body but also of
my place in the world.
We're reactionary creatures bynature, and the tendency is
(27:04):
compounded by so many stimulibeing fired at us all the time,
especially from media andadvertising industry.
In an interview with CBS,advertising executive J Walker
Smith said that we're exposed to5,000 ad messages a day, which
is a steep hike from the 500 orso we saw daily in the 1970s.
(27:24):
While this may seem impossiblyhigh, the truth is we are hit
with brand impressions from themoment we wake up until the
moment we go to bed, thanks inlarge parts to the valence of
the internet in our daily lives.
Just think of the number ofbrand messages that bombard you
just on your smartphone aloneEvery day.
The mass of the media messageswe receive is a huge train on
(27:45):
our mental energy.
I find that my best time forreally connecting with that is
right after a hard workout.
I'm physically taxed, lying onmy back on the ground,
stretching out into what theyogis call savasna or the corpus
pose.
I lie with my eyes closed, feetand knees gently falling open,
shoulders relaxed and my arms bymy side with the palms facing
(28:09):
upwards.
My breathing becomes shalloweras my mind focuses on the job of
relaxation.
As each thought comes to me, Iacknowledge it before gently
pushing it away.
It's in this state that I canreally tune into my body and
reach a higher state of clarity.
Of course, there are many otherforms of mindfulness practice
and meditation, which we'll getto in chapter 5.
(28:32):
But I love Sebastian becauseit's simple and it works for
everyone.
Just taking that 5, 10, or 15minutes to be still inevitably
calms the mind so that ideas canflow.
In fact, many of the mostcreative ideas come to me after
Sebastian, such as conversationthat I need to have or a new
project that I want to start.
For me, that's where themind-body connection happens and
(28:55):
it powers powerful pun, eachvast.
I start to feel I am just being.
I don't feel pressure to makedecisions because I am able to
simply be present in the moment.
I'm not worried about pastdecisions, I'm not concerned
about what tomorrow will bring.
I'm simply cognizant of myexistence in that moment of
stillness.
I'm there with breathing andgratitude for being there.
(29:18):
That's the idea behind thewhole life-thinness manifesto To
bring you into this state ofease and alignment where
everything is just truckingalong, feeling good and here's
the kicker it's all a positiveupward spiral.
After incorporating thesepractices into your life for a
while, body and mind is healthyand feeling good, you'll start
(29:39):
to experience a deeplysatisfying cycle of mental
clarity, physical fitness andlife accomplishments where
everything feeds each other.
Our minds are a culmination ofeverything that's happened
before now.
For me, that includes everyaction I've taken, every food
I've eaten and every person I'vemet.
Do you think that people getphysically fit without taking
care of your mental andspiritual self?
Sure, but it's harder to getgoing.
(30:01):
It's less fun along the way.
The Whole Life Fitness PowerThird I designed the whole life
fitness power-thirteenth in sucha way that you don't have to
reinvent your lifestyle orcomedy.
Instead, you can plug this 30minute ritual into your busy day
.
Literally, 30 minutes is 2% of24 hours.
Each 30 minute session breaksdown like this 15 minutes for
(30:26):
your workout, or the day, or, aswe say, the wad.
It's not going to work out.
Or, if you want call itmovement with purpose, following
that with 5 minutes formeditation or mindfulness and
then, for the last 10 minutes,concentrated personal
development.
(30:46):
Think about this 30 minutesmakes up just 2% of your 24 hour
day.
This time is just for you, noexcuses.
Commit to it the same way youcommit to brushing your teeth,
and I promise you'll see bigshifts in your whole life.
Remember, you're not alone onthis journey.
I'm here for you.
I'll show you the way, both inthis book as well as in our
(31:09):
online community.
So let's get into a huddle andstart making some awesome
changes in our lives together.
Now in the book I have a fewstories from people that I've
worked with over the years andpeople that have been through my
coaching as well asparticipated in many of the free
programs that we offer throughour various online as well as
(31:30):
offline portals.
I'm going to just read a few ofthem that are highlighted in
the book.
I stumbled onto Diamondwell'sblog from deep in my couch and
got the chance to be a member ofthe whole life fitness
manifesto community.
Sometimes it's hard to find themotivations to do anything, but
dive pushes, cajoles andencourage you to take a step
(31:50):
than another and another.
It's never more than you canhandle, but it reminds you that
there is always room forimprovement, catherine.
The next one's from Amanda.
Unlike other programs that focuson drastic changes in a short
amount of time, the whole lifefitness power 30 provides
practical and realisticstrategies to increase your
(32:11):
health, happiness and gratitude,and they all flow into each
other aspects of my daily life.
When you feel happier, strongerand more energetic, and when
you are mindful of how younourish your body, you naturally
gain a new sense of self worth,a desire to try new things and
a commitment to make a positivechange in all aspects of your
life.
You spread joy and happinessbecause it feels good.
(32:35):
You feel good and if you havehard, you don't feel like you
failed, because there are somany ways to be successful in
this program.
Next one's from Colleen.
The whole life fitness power 30is a well thought out, easy to
follow program focused on selfimprovement.
Every aspect has been covered,from mindfulness and personal
(32:57):
development, including helpfullinks to websites and exercise
demonstrations.
This program is both thoughtfuland practical.
As a coach, dye is incrediblysupportive, making himself
available for any question orconcern you might have.
He also reaches out and checksin if he hasn't heard from you
in a few days.
He is genuine in his commitmentand passion for wanting
everyone to succeed.
(33:18):
Kerry says as a working mum ofthree, dye has really helped me
to dedicate what little time Ihave to my personal growth mind,
body and spirit.
Through the whole life fitnesspower 30, I am stronger,
healthier and smaller.
I have lost a total of 12pounds in two dress sizes.
People in my life have beencommenting on my physical
(33:39):
abilities, my appearance anddedication to my health.
Now I am the one inspiringothers.
I have completed a leg of atriathlon tough mutter and I
recently signed up for anotherobstacle race.
Those are just a few of themany stories of people that have
taken time and made time 30minutes a day for themselves,
(34:02):
because you have to prioritizeyou.
You are a non-negotiable, yourlife matters and with that I bid
you adieu and I will see you inthe next chapter.
Whole Life Fitness, chapter 1.
Fitness is broken.
On any given day, the mediawould have us believe a wide
range of crazy claims that a fatreduced diet will make us
skinny, that we can sculpt sixpack abs in three minutes or
less, and that if we don'texercise for more than an hour a
(00:21):
day, five days a week, we'llnever reach our fitness goals.
Above all, we are told thatachieving a particular body
shape will bring us happinessand fulfillment.
My answer to all this GarbageMost people believe in fitness
are driven by vanities.
Many of us feel pressure toattain a certain body type or to
(00:42):
achieve top athleticperformance.
Much of our framework is builton the preconceived notion that
having a lean or muscular bodyis an indicator, the only
indicator, of fitness.
But appearances, however clichethis may sound, really are only
skin deep.
Approach fitness in this wayand you're following a band-aid
approach to wellness that issimply unsustainable.
(01:04):
Over my nearly two decades inthe health and fitness industry,
I've seen my fair share ofquick, fixed thinking and
short-term goal-setting.
Whether you're trying to losethose proverbial 10 pounds to
fit into a wedding dress, rock abathing suit on your next
vacation or surprise everyone atthe high school reunion, you
gotta ask yourself what happensonce the wedding, the vacation
(01:25):
or the reunion is over.
In the past, as a newlyqualified trainer, I was guilty
of using weight loss as the mainmetric for gauging fitness
success.
I tried shortcuts such ascalorie-reduced diets, fat
burner workouts and just aboutanything else I felt could help
my clients drop some pounds andreach their weight goal.
However, once this was achieved, it was too easy for them to
(01:47):
fall right back into old habits.
Why?
Because I and my past clientsnever thought beyond losing the
weight.
With this book, I hope to botheducate and inspire you to
develop a better understandingof fitness, one that's based on
your body functions and feelstoday, tomorrow, for the rest of
(02:09):
your life, because it's allabout functional fitness.
Let's stop the insanity of avanity-based approach to fitness
.
Let's start prioritizing afunction based on understanding
of fitness.
This, as I like to call it, isfun, chintle fitness, with the
big emphasis on the fun.
This means taking an enjoyable,exciting, uplifting approach to
(02:31):
health and well-being, onethat's grounded in real life,
not the numbers on a scale orthe size of your pants.
Foremost, it's a lifestyle.
It's about tying our goals to alifetime quest to be the best
that we can be.
To have a sense of direction onthat quest, we need to ask
ourselves these questions how doI want to feel in 10, 20, or 40
(02:54):
years' time, as well as whatquality of life do I want to
have now?
And be honest with yourself.
You'll start to visualize a newpath.
You'll start to see how fitnessis the very thing that allows
you to perform everydayfunctions, from sitting and
getting up, carrying groceriesfrom your car, lifting your
child, playing with yourgrandchild or even putting
(03:15):
together the piece of the IKEAfurniture.
No, seriously, don't laugh,that's probably one of the
toughest workouts I've ever had,and I don't think I've ever
used so many expletives in oneworkout ever.
Now, in these everydayscenarios, we're recruiting the
same muscle groups that are usedin conditioning movements,
which I will explain in futurechapters.
So using that chair or sittingon the toilet for that minute
(03:37):
mimics a squat.
Lifting your ghostries from thefloor to the counter, then from
the counter to the cupboard,combines a deadlift, a bicep
curl and shoulder press all inone fluid movement, and simply
getting up from a prone positionis the basis of a burpee.
What's that you ever heard of aburpee?
Trust me, you got some stuff tolook forward to.
(04:00):
Now we may take these dailyactions for granted, but what if
we don't look after ourselvesor we consider our fitness on a
daily basis?
Our muscles and bones willdeteriorate with age and our
mobility will be restricted,compromising even the simplest
movements.
After all, there is a truth tothe old adage Use it or lose it.
(04:20):
That is, losing the ability tomove your body unassisted
results in a serious downturn inyour quality of life.
Think about it.
We all know the importance ofinvesting and saving for our
future financial security, butwhat daily investments do we
make into our health?
Will a functional fitness focusprogram prove your progress
(04:42):
Absolutely?
Is that the ultimate end goal?
No, functional fitnessenergizes you in every moment of
your life.
It gives you confidence in theknowledge that you're prepared
to tackle, if not conquer,whatever physical or mental
challenges life throws at you.
You'll be able to do the thingsthat you enjoy now and as you
age.
Just as changing the oil inyour car makes it run better,
(05:04):
functional fitness is all abouttuning up your body so it can
smoothly carry you through yourlife.
If you're like most people whobuild a fitness routine into
their everyday life, you'lleventually want to compliment it
with other activities likeplaying spores, hiking, playing
with your kids.
Can you see how fitness isabout much more than what you
love Be on the physical.
(05:24):
Great fitness feeds into allaspects of your life.
I've trained many folks whoinitially get into fitness to
lose weight.
They are spurred on by littlevictories as they progress and,
of course, it's great to seethem light up with their
improved results.
I hear them say things like I'mdown to dress size.
Or I don't remember the lasttime I was able to tie up my own
shoes.
(05:45):
That's only the beginning.
I know my clients are on theright path.
When I hear them say, wow, Ihaven't woken up with this kind
of energy for 10 years.
Or OMG, when I used to bring inthe groceries, my back would
hurt.
Or I used to get winded justfrom going upstairs to get my
(06:07):
laundry.
Now I can do this stuff withease.
I feel pumped when I seeclients put their mental energy
toward achieving particularhealth in fitness school, such
as when parents come to mewanting to be a positive role
model for their kids.
They know they need to behealthy and functionally fit in
order to run around the park.
They know their kids learn byexample and they choose to show
(06:30):
them how to live healthy, activelife as full of vitality, the
whole life.
Fitness power 30 programincorporates the 5S, which I
like to think of as a house withfour walls supporting a great
big roof.
The walls are fitness, family,faith and finances.
With a roof that overarcheseverything is the fifth F.
(06:52):
That's fun.
The rock solid foundation ofgood health and being lies
beneath everything and that'swhat you want to build your
house upon.
We've already started toexplore the first step fitness.
But how about the others?
Let's talk them.
Family to me means your tribe ofspecial, regardless of whether
(07:13):
you are related by blood.
This may be your partner andchildren or your siblings and
parents, but it can also includeyour close friends or work
colleagues.
It's anybody.
With them you have an ongoingand deep relationship that grows
over time.
Your family includes the folkswho encourage you to constantly
improve yourself.
For me, family primarily meansmy wife, christie, and my two
(07:35):
daughters, shard and Amber.
I value their pain above allelse.
My family means everything tome.
They help me maintain mypurpose.
They are a big reason why I'mso motivated to embody the five
s as diligently as I do.
They give meaning and contextto many of the decisions I make
and offer me insight andguidance.
(07:57):
When faced with a tough decision, I often ask myself what my
family would think about it.
My moral compass is bestdirected with one question Am I
being the type of man I wouldwant my daughters to marry?
If the answer is no, then Ihave to challenge myself with
other questions.
Why did I act that way?
Why did I have that thought?
Why did I speak that way to mywife?
(08:20):
You see where I'm going withthis.
You're still not sure what Imean.
Let's explore their side of thecoin.
What if you didn't have thesupport of your family, your
close friends, your co-workers,your peers?
How would that make you feel IfI were to say to one of my
daughters when they were facinga challenge give up now, you're
never gonna do it.
(08:40):
How would the family wall ofthat house look like?
I might as well knock it downwith a sledgehammer.
I've coached many people whohave told me that their family
doesn't support them on theirpath to becoming healthier.
For example, my husband loveshim, but he keeps bringing home
pizza and chips for the kidswhen he knows I want to start
(09:03):
eating better or I really feelalone.
No one believes I can do it.
Heck, I don't even know if Ican do it.
Why am I doing this?
What's the point?
We need connection, in a senseof belonging to our group, our
team, our tribe, our family.
It's a slippery slope we findourselves on when we're either
(09:26):
lost or never had that kind ofsupport.
We tend to drift aimlesslythrough life and we feel
isolated and alone.
But when you feel happy andlove, flavors take on new
dimension and colors seem morevibrant in Social wire brains or
wired to commute.
Neuroscientist Matthew Lieberexplains how the human need to
(09:46):
connect is as fundamental to oursurvival as food and water.
Children feel hurt when theirsocial bonds are threatened or
cut, which increases thelikelihood of health and
academic problems later in life.
Personally, I think John Lennonsaid it best All you need is
love, don't worry.
Oh, of course, we're all humanwith complex emotions that
(10:10):
sometimes get the best of us.
It's only natural to lose ourcool from time to time and to
disagree with the people closestto us.
I know I've had less than prep,lost my temper with my fit all
through the day.
I would think about how Ilashed out Towards my wife and
my kid, replaying that scene inmy mind.
(10:33):
Yeah, I'd feel so badly aboutmyself that would make bad
decisions that work, eat poorly,if at all.
Those times really sucked.
And before I continue, I'm justgonna go off the chair for a
second.
I have a section here in thebook and those that don't have a
(10:54):
copy of the book Hopefullyyou'll get one, but you'll see
there's lots of little add-insand extra resources that I share
within it.
Here's one thing about the powerof human connection.
Human connection is anincredibly powerful motivator.
In the past, our ancestorsvalued human touch and close
interactions.
This need for empathetic touchremains important today.
(11:15):
For example, studies have shownthat babies and orphanages have
higher mortality rates whenthey aren't cuddled and socially
stimulated.
Speaking from personalexperience and I know that the
power of a hug for my kids, acaress from my wife or even a
congratulatory high-fiver, afist bump from a friend or
colleague, but it's a huge pepin my step and elevates my
(11:36):
motivation.
The seemingly simple action ofphysical human connection can
lift a person from a place ofself-doubt to a place of
self-belief.
I've seen this over and overagain with my clients a gentle
pat on the back, helping someoneup from the floor After set of
sit-ups.
Any small act of kindnessinvolving a light touch is
enough to make a connection andyou know the other person lights
(11:59):
up.
Next thing they pay it forwardand they use that energy to
tackle their life with anewfound appreciation, passion,
understanding.
Now to test this idea, try torecall a time in your life when
you felt the flayed it ordepressed, taking a bad day at
work, or time when you lost yourtemper with your child.
Maybe your GPA has been broughtdown by that C on a final exam,
(12:22):
or you gained an extra poundthis week even though you're
sure you followed your programperfectly.
All of these scenarios suck.
Yes, I said suck.
It's okay to say that you can'tbe positive all the time.
Seriously, we're only human.
But can you think of thedifference it would make if, in
any of those situations, someoneyou cared about took the time
(12:43):
to console you?
I see this in my kids.
When they feel doubtful atsomething, a simple loving touch
on the shoulder or a few wordsof encouragement is all that it
really takes to help them feelhappier, more confident and
ready to take on whatever isgetting them down.
Empathy is more than a powerfulemotion.
I believe it's an importantlife skill, one that everyone
(13:05):
should practice.
Taking the time to understandeach other and our feelings can
make a very big difference inthe world.
And back to the book, of course, I'd always apologize when I
went home to Kristie and mygirls.
I'd acknowledge that I wasn'tthe dad or husband I aspired to
be and ask for their forgiveness, and until they felt ready to
(13:27):
forgive me, I wasn't myself.
My family bond is the mortarbetween the bricks and tiles of
my house, and I'm their wall too.
Kristie and I now have a ruleat our home, and I encourage you
to adopt it in yours.
Your family's mantra is simple.
It's this Fight fast, make upfaster.
We might disagree and argueevery once in a while, but we
(13:49):
make a point of getting it allout on the table, leaving
nothing to chance or secondguess.
We strive to get to theunderstanding and agreement
quickly and then move on.
This has worked wonders for us,and I know it can help you too.
Just try it and see how itaffects the quality of your
relationship.
If I'm wrong, so be it.
But hey, let's not fight aboutit.
(14:11):
Now the second F faith.
For many people.
The word faith is synonymouswith God and religion, but my
definition is much broader.
Faith is the underlyingprinciple of believing in
something beyond yourself.
This can be as simple as abelief in the essential goodness
of humankind, or a sense ofinterconnecting this all living
things.
It's this spirit, this positivedriving force and sense of
(14:33):
purpose that fuels your courage,as well as your optimism in
life.
The meaning that we make of oureveryday lives is what gives us
a sense of direction, which isso crucial to feeling fulfilled.
You wouldn't jump into your carand drive without a destination
in front of you.
The same can be said of ourlives when we make decisions by
default, without giving themmuch thought at all.
(14:55):
Doesn't it make sense to bemore conscious about what we're
doing and where we are going?
My sense of direction comesfrom my desire to create
positive energy and help people.
I have faith that other peoplefeel the same way, wanting to be
part of a movement to eliminateor at least reduce stress.
I take a leaf out of mydaughter's book.
Chrissy and I have raised themto have a positive mindset,
(15:18):
which has seemed to help themmake new friends quickly.
When we take them to the park,they're open and friendly toward
the other kids because theyexpect to find some goodness
there.
Why can't adults exude this typeof positivity from us?
Studies have shown that when weare highly focused on one thing
, we often miss out on noticingthe unexpected.
At times, this selectivityprevents us from seeing some of
(15:43):
the most wondrous sights rightaround our noses.
The vibrant yellow hues ofAdaphtha, the fiery reds of a
road-bushing bloom, the babyduck and toe behind its mother
and siblings, or stimp, thegrass blades bent in the wind.
These are all little miraclesin and of themselves.
What if we could focus onseeing the positive in others
(16:07):
and in the world around us?
How would that affect our lives?
Take the Invisible Gorilla.
It's a book based on the workof researchers Christopher
Chabris and Daniel Simmons.
They found that when peoplefocus so hard on something, they
become blind to everything else, including the most unexpected,
even when it's right in frontof their eyes.
This phenomenon is calledintentional blindness and, once
(16:31):
developed, it becomes easy for aperson to miss out on little
details.
In truth, I think that many ofus fail to take notice of life's
amazing landscapes because weare too focused on the ground
beneath our feet.
In a time the device is gluedto our hands.
It's time to lift our heads upand take it all in the Third Eye
(16:51):
Finances.
Financial stability is acornerstone of any happy life,
whether you have a little or youhave a lot of money.
Living within your means givesyou security and peace of mind.
For most of us, buying thethings we want as soon as we
want them brings short-termsatisfaction, but living above
our means puts a lot of strainon our lives.
When you're buried under debt,you're carrying a load that
(17:14):
relentlessly weighs on youphysically and psychologically.
How can anyone relax and behappy when one of the walls of
their house is crumbling?
It's impossible.
Paying attention to yourfinances and being realistic
about what you really need tospend money on are two ways to
be financially fit.
Ask yourself how you want tolive when you reach retirement.
(17:35):
Would you like to travel aroundthe world In the summer's
golfing in Australia and thewinter's skiing in the Swiss
Alps?
The range of options availableto you will vary based on your
financial health in your goldenyears, but the more financially
fit you are now, the more goldenthose years will be.
Speaking from personalexperience, it wasn't until I,
(17:57):
committed to a forced savingsmodel started amassing funds.
I set up a savings account witha monthly transfer.
In 12 years I was amazed at howmuch I had to put aside.
Now, of course, I believe thatconsulting with a financial
planner is the best way to go,as I'm a big believer in working
with industry experts forassistance in improving the
(18:17):
areas of my life where I know Ineed help.
It's beyond my area ofexpertise or the scope of this
book to offer anyone financialadvice, but as a personal
lifestyle coach, I do ask myclients how they think of their
future.
It's because you want toincrease your ability to live a
life full of yes, opportunities.
By the way, if you're lookingfor some great resources to help
(18:39):
you with financial fitness,check out the recommended
reading list I've shared on myblog.
Just a little aside before wehop into the staff fun, dan
Butler, do you want to know thesecrets of a long life?
It starts with some simplepractices, according to research
, by selling author Dan Buttonand the Blue Zones Nine lessons
(19:02):
for living longer from thepeople who live the longest.
Button, or Chronicles astravels to Blue Zones around the
world where there are highernumbers of people who live to be
100 years old, found generallypeople living in the Blue Zones.
One incorporated more physicalmovement into their daily lives
than in other regions.
Two had a sense of purpose.
(19:23):
Three practice stress reductiontechniques.
Four didn't eat beyond feeling80% full.
Five opted for largely plantbased diets I eat eat and less
meat.
Six drank a little bit ofalcohol, not a lot, mainly red
wine.
Seven attended faith basedservices.
(19:46):
Eight lived close to theirfamilies and nine belong to
groups that supported healthybehaviors such as a running,
hiking, book club, boy girl,skates, etc.
The research by Dan Butler isvery interesting and if you
haven't checked out his TED talk, be sure to do so.
I've also shared my blog, whichyou can find at diamondwallcom.
(20:12):
Now heading into the next stepFun.
Each strong wall of our homecontributes to the fun we
experience.
That's why fun is the roof inthe house of the 5S.
Ensuring your family, faith,finances and fitness involve fun
is key to enjoying your life,and moving through life with a
(20:32):
fun, loving attitude is onlypossible when all of the other
elements are strong and healthy.
Fun can be a great motivator tomove your body to.
For example, in Stockholm,sweden, a public staircase was
modified to look and sound likea piano, people played notes as
they climbed or descended thestaircase.
And this experiment more than60% of participants chose to
(20:54):
climb the piano rather than takethe escalator, just for the fun
of it.
And in Moscow, during the SochiWinter Olympics, commuters were
given free rides on the subwayif they performed 30 squats.
Pretty cool, right?
No matter what your personalpriorities or goals, the 5S are
integral to a richer, happierlife.
Like the walls of a house, theintegrity of the whole structure
(21:16):
is compromised if any one ofthe 5S is weak.
Taking care of the 5S is aboutgetting more out of your whole
life.
With a solid platform ofunderlined health, the body
becomes an instrument throughwhich you can achieve everything
else.
Creating a fitness regime thatis focused on daily maintenance
instead of vanity based shortterm goals will enable you to
(21:38):
have the best possible qualityof life as you age, and that
changes how you approacheverything.
This is what I mean by holisticfitness.
The mind, body and spirit makeup a powerful team.
Allow them to support eachother and they'll take you far.
It's up to you.
Most important, the whole lifefitness manifest the choices you
(22:00):
make, rather than outsideforces.
As a trainer, I often seehabitual externalizing, that is,
clients putting the blame onpeople or situations other than
themselves.
I hear things like I got a flattire today so I couldn't show
up for my training session withyou.
Guess, I'm not going to be ableto work out with you today.
That person encountered anexternal force that disrupted
(22:22):
their schedule and they allowedit to disrupt their commitment
to themselves.
They decided it was okay not tofollow through because they
have a convenient cop out.
The truth is, in mostsituations, the externalization
just boils down to an internaldialogue.
You've made a choice.
You've chosen to allow that tobe the reason why you can't
(22:45):
follow through on the commitmentyou made.
Of course, life is unpredictableand sometimes stuff happens,
but usually it's really just amatter of setting priorities.
Being a working parent of twogirls, I acutely understand the
pressure of the challengingschedule.
My daughters need to be drivento extracurricular activities or
birthday parties and suddenlythere's an extra squeeze on the
(23:06):
time I put aside for exercise.
When this happens, I know thatI simply have to find time later
or earlier in the day, but mycommitment must remain in place.
I'm careful to avoid leaning onthe no time crutch along with
all other two common excuses.
There really is truth to theexpression.
Excuses are just bad habits indisguise.
(23:28):
I often stay motivated byremembering people who I find
inspiring, and this trick mighthelp you too.
If you consider what today'shighest achievers have in common
, you'll find that mental rigorplays a big role in your success
.
Prime examples include OprahWinfrey, global entrepreneur
Richard Branson, author andbusiness coach Marie Forleo,
(23:50):
motivational speaker RobinSharma, leadership expert Simon
Sinek and scholar Berné Brown.
All of these people have a noquit attitude.
They believe and they followthrough.
In particular, I see lifesuccess coach Anthony Robin as
someone who embodies thisprinciple.
Robins aims to inspire peopleto take control of their lives,
(24:12):
to fulfill their potential andbe the best that they can be.
He also leads by example.
Take, for instance, robin'sphilosophy of gratitude.
While teaching the importanceof gratitude, robins happens to
be one of the most globallyinfluential philanthropists,
giving both his time and moneyto the causes that are important
to him.
Author Simon Sinek has made ithis life's mission to inspire
(24:35):
leaders and help people realizetheir underlying driving purpose
, and start with why.
How great leaders inspireeveryone to take action.
This encourages readers toidentify their purpose and
create a life geared towardfulfilling it.
When you have that drive andyour spirit is on fire.
You wake up in the morning ahop, a skip, a jump.
(24:55):
Do you think a person in thatmental state wants to go and
exercise?
Heck yeah, because they are inthe right frame of mind to have
fun.
While they do it, they'realready energized, so they
naturally draw on to activitiesthat will energize them even
more.
Our bodies instinctively knowthat one of the best ways to
keep the energy high is simplyto elevate our heart rate on a
(25:16):
regular basis.
The language you use is crucialto connecting your goals to
your ability to achieve them.
Replace I can't with I can't,and you will find that it leads
to I do.
I will Replace discipline withdesire, and you may find that
you feel less bullied by yourinternal monologue and more
(25:36):
motivated.
The guilt and blame have noplace in the whole life fitness
manifesto, and this is wherephysical and mental fitness
really start to reinforce eachother with positive feedback
loop.
We all know we need to pushpast physical resistance.
While working out on astrenuous hike, or even skiing
and snowboarding down a toughmountain run, it's mental focus
(25:58):
that comes to our rescue andcarries us forward.
When our muscles start tofatigue.
We need healthy thoughts andloving self-talk to encourage
ourselves to take care of ourbodies and to face the
challenges that life throws atus.
In turn, a strong, healthy bodywill give you the energy,
confidence and the sense ofbalance you need to achieve your
goals.
Of course, there's nothingwrong with bringing in
(26:20):
reinforcements, especially whenyou're just starting.
I'll sometimes joke with myclients there's nothing more
motivating than my size 12 shoeconnected with your butt.
Kidding aside, I do understandhow a trainer can be motivating,
especially at the beginning ofa new fitness region.
Accountability is a great word,and that added sense of
(26:40):
camaraderie or community makesit worth, makes working out a
whole lot more fun.
The importance of mindfulness.
Mindfulness is a bit of abuzzword these days, and for
good reason.
To me, it is simply a feelingof mental clarity.
It means cultivating awarenessnot only of my body but also of
my place in the world.
We're reactionary creatures bynature, and the tendency is
(27:04):
compounded by so many stimulibeing fired at us all the time,
especially from media andadvertising industry.
In an interview with CBS,advertising executive J Walker
Smith said that we're exposed to5,000 ad messages a day, which
is a steep hike from the 500 orso we saw daily in the 1970s.
(27:24):
While this may seem impossiblyhigh, the truth is we are hit
with brand impressions from themoment we wake up until the
moment we go to bed, thanks inlarge parts to the valence of
the internet in our daily lives.
Just think of the number ofbrand messages that bombard you
just on your smartphone aloneEvery day.
The mass of the media messageswe receive is a huge train on
(27:45):
our mental energy.
I find that my best time forreally connecting with that is
right after a hard workout.
I'm physically taxed, lying onmy back on the ground,
stretching out into what theyogis call savasna or the corpus
pose.
I lie with my eyes closed, feetand knees gently falling open,
shoulders relaxed and my arms bymy side with the palms facing
(28:09):
upwards.
My breathing becomes shalloweras my mind focuses on the job of
relaxation.
As each thought comes to me, Iacknowledge it before gently
pushing it away.
It's in this state that I canreally tune into my body and
reach a higher state of clarity.
Of course, there are many otherforms of mindfulness practice
and meditation, which we'll getto in chapter 5.
(28:32):
But I love Sebastian becauseit's simple and it works for
everyone.
Just taking that 5, 10, or 15minutes to be still inevitably
calms the mind so that ideas canflow.
In fact, many of the mostcreative ideas come to me after
Sebastian, such as conversationthat I need to have or a new
project that I want to start.
For me, that's where themind-body connection happens and
(28:55):
it powers powerful pun, eachvast.
I start to feel I am just being.
I don't feel pressure to makedecisions because I am able to
simply be present in the moment.
I'm not worried about pastdecisions, I'm not concerned
about what tomorrow will bring.
I'm simply cognizant of myexistence in that moment of
stillness.
I'm there with breathing andgratitude for being there.
(29:18):
That's the idea behind thewhole life-thinness manifesto To
bring you into this state ofease and alignment where
everything is just truckingalong, feeling good and here's
the kicker it's all a positiveupward spiral.
After incorporating thesepractices into your life for a
while, body and mind is healthyand feeling good, you'll start
(29:39):
to experience a deeplysatisfying cycle of mental
clarity, physical fitness andlife accomplishments where
everything feeds each other.
Our minds are a culmination ofeverything that's happened
before now.
For me, that includes everyaction I've taken, every food
I've eaten and every person I'vemet.
Do you think that people getphysically fit without taking
care of your mental andspiritual self?
Sure, but it's harder to getgoing.
(30:01):
It's less fun along the way.
The Whole Life Fitness PowerThird I designed the whole life
fitness power-thirteenth in sucha way that you don't have to
reinvent your lifestyle orcomedy.
Instead, you can plug this 30minute ritual into your busy day
.
Literally, 30 minutes is 2% of24 hours.
Each 30 minute session breaksdown like this 15 minutes for
(30:26):
your workout, or the day, or, aswe say, the wad.
It's not going to work out.
Or, if you want call itmovement with purpose, following
that with 5 minutes formeditation or mindfulness and
then, for the last 10 minutes,concentrated personal
development.
(30:46):
Think about this 30 minutesmakes up just 2% of your 24 hour
day.
This time is just for you, noexcuses.
Commit to it the same way youcommit to brushing your teeth,
and I promise you'll see bigshifts in your whole life.
Remember, you're not alone onthis journey.
I'm here for you.
I'll show you the way, both inthis book as well as in our
(31:09):
online community.
So let's get into a huddle andstart making some awesome
changes in our lives together.
Now in the book I have a fewstories from people that I've
worked with over the years andpeople that have been through my
coaching as well asparticipated in many of the free
programs that we offer throughour various online as well as
(31:30):
offline portals.
I'm going to just read a few ofthem that are highlighted in
the book.
I stumbled onto Diamondwell'sblog from deep in my couch and
got the chance to be a member ofthe whole life fitness
manifesto community.
Sometimes it's hard to find themotivations to do anything, but
dive pushes, cajoles andencourage you to take a step
(31:50):
than another and another.
It's never more than you canhandle, but it reminds you that
there is always room forimprovement, catherine.
The next one's from Amanda.
Unlike other programs that focuson drastic changes in a short
amount of time, the whole lifefitness power 30 provides
practical and realisticstrategies to increase your
(32:11):
health, happiness and gratitude,and they all flow into each
other aspects of my daily life.
When you feel happier, strongerand more energetic, and when
you are mindful of how younourish your body, you naturally
gain a new sense of self worth,a desire to try new things and
a commitment to make a positivechange in all aspects of your
life.
You spread joy and happinessbecause it feels good.
(32:35):
You feel good and if you havehard, you don't feel like you
failed, because there are somany ways to be successful in
this program.
Next one's from Colleen.
The whole life fitness power 30is a well thought out, easy to
follow program focused on selfimprovement.
Every aspect has been covered,from mindfulness and personal
(32:57):
development, including helpfullinks to websites and exercise
demonstrations.
This program is both thoughtfuland practical.
As a coach, dye is incrediblysupportive, making himself
available for any question orconcern you might have.
He also reaches out and checksin if he hasn't heard from you
in a few days.
He is genuine in his commitmentand passion for wanting
everyone to succeed.
(33:18):
Kerry says as a working mum ofthree, dye has really helped me
to dedicate what little time Ihave to my personal growth mind,
body and spirit.
Through the whole life fitnesspower 30, I am stronger,
healthier and smaller.
I have lost a total of 12pounds in two dress sizes.
People in my life have beencommenting on my physical
(33:39):
abilities, my appearance anddedication to my health.
Now I am the one inspiringothers.
I have completed a leg of atriathlon tough mutter and I
recently signed up for anotherobstacle race.
Those are just a few of themany stories of people that have
taken time and made time 30minutes a day for themselves,
(34:02):
because you have to prioritizeyou.
You are a non-negotiable, yourlife matters and with that I bid
you adieu and I will see you inthe next chapter.
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Therapy Gecko
An unlicensed lizard psychologist travels the universe talking to strangers about absolutely nothing. TO CALL THE GECKO: follow me on https://www.twitch.tv/lyleforever to get a notification for when I am taking calls. I am usually live Mondays, Wednesdays, and Fridays but lately a lot of other times too. I am a gecko.