Does being busy or overwhelmed by your schedule always put exercise on the back burner but you know you need to exercise more?
Steal some of these strategies from my own playbook!
I go through specific lifestyle hacks that I employ in my own life to get in easily 60+ minutes of exercise daily.
As someone with a doctorate title, you get some form of credibility and people listen to you. But if you work with anyone with a doctoral degree, they won’t always get you good results or outcomes in rehab.
The primary reason is because they do not live and breathe what they do. They do not employ lifestyle interventions that will create more exercise consistency.
That’s one of the biggest traits that makes me and my team great coaches. Well all preach consistent exercise. We all implement exactly what we preach.
I was kind of spit firing this while on vacation at my in-law’s house. But nonetheless, hope you can take some of my lifestyle and implement it into yours.
Also if you’re looking for a holistic way to relieve pain, and get stronger and healthier, I have a free ebook called “The Pain Free Blueprint”. Download it here: https://flexwithdoctorjay.online/newsletter
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:03):
All right.
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won, lifestyle physicaltherapist.
This episode is all aboutfitting in more exercise
throughout the day.
So this is for specifically anysort of busy professionals who
feel like they always lack intime or any, even any busy
parents, because I can speakfrom that perspective where your
time is not your own, your timeis actually your kid's time.
(00:27):
And so how can you actuallyprioritize and get in more
exercise through the day?
We know that exercise is one ofthe most potent forms of
longevity is one of those potentforms for pain relief, and in
general, it's going to steer offany form of disease in your
life.
97 percent of diseases in theworld are modifiable, simply
with just lifestyle factors.
So that is why I integrate themost exercise of almost any
(00:49):
person that I know into my lifeand exercise for me is very easy
to do.
It's a habit.
And so I always want to lead byexample, and I want to share
with you things that I actuallydo on a consistent basis.
As I'm filming this right now,just to let you know and just
put proof to the pudding, I'vebeen in LA for well over four
(01:09):
days now.
And this is for my wife'sbirthday and many people that
are either on vacation orthey're visiting in laws Many of
us will make the excuse that wedon't have the same environment.
We don't have the same gym setup we have no workout equipment
or in general when we're onvacation We have that excuse of
I need to just chill and layback and I deserve this time and
you do And I deserve it as well.
(01:31):
i'm eating a little bitdifferent foods.
I don't have the sameenvironment the same foods I'm
not The food here is deliciousin Southern California, but yet
I've still been able to get inroughly two hours of exercise.
every single day since I've beenhere.
And in fact, I've probablygotten in even better shape
since being here.
So I wanted to share manystrategies that you can even
(01:51):
employ at home.
I want to share a little bitabout what I've been doing on
vacation as well.
And hopefully you guys can findthis episode extremely
insightful.
If you are a busy parent orprofessional and you find this
episode super helpful,definitely share it with a
friend leave a five star review.
That way this message can getacross to more people.
And I kid you not.
Ask my wife, seriously, find heron Facebook, ask her.
(02:12):
These are exact things that I doalmost on a daily basis.
So I wanted to share with you atleast five different things that
you can start to employ rightnow.
And again, hopefully it's goingto be helpful.
So the first thing that I alwaysdo is I drink a gallon of water
a day.
And why do I do that?
Because our body is mainlycomposed of water.
But, usually when we drink a lotof water, We're needing to go
bathroom all the time.
(02:32):
And so when I drink a gallon ofwater, it is for, in order to
improve my muscle performancewater helps with rehydrating
many different tissues.
When we are dehydrated, we'remore tired.
And therefore we make coredecision making about our eating
and also water fills up space ingeneral.
So we are staying a little bitmore satiated.
So I drink a gallon of water aday.
(02:53):
I have an actual four gallon ofwater that I fill up every
single day.
And when I go bathroom,basically you go bathroom,
you're forced to get away fromyour desk.
You're forced to go to thebathroom.
Even after I go to the bathroom,I drink another two glasses
right after I go bathroom.
So I'm using the bathroomconsistently.
My body is not in this very.
Dehydrated state.
(03:13):
And so I generally have moreenergy throughout the day.
So that's hack number one.
Number two is this one I can gofor days on it's called habit
stacks.
And this was something that Iinitially found out about this
through the book atomic habitsby James Clear.
Habit stacks is basically whereyou break down the science of
habits, the three phases ofhabits, which is called trigger
(03:35):
action and reward.
And when you do that youbasically have some sort of
visual.
Auditory or some sort ofvibratory or somatosensory
trigger.
Somatosensory is like what youfeel.
So like whether it's thermal,it's vibratory.
When your watch vibrates, ittells you there's a
notification.
So that is an actual trigger.
Then therefore, you also take anaction and therefore your
(03:56):
reward.
And I took my own spin on what Icall habit sex, and I use it to
my advantage in order to getmore exercise throughout the
day.
I probably have over 20 to 30,even more than that, different
habit sacks, ones I probablydidn't even write down.
I want to share with you a few.
But before I do that, let mejust highlight exactly the way I
(04:16):
use Trigger Action Reward.
So basically before, after, orduring any form of exercise
sorry, any form of thing that Iactually do on a daily basis.
So whether it's at themicrowave, brushing teeth, Take
things that you normally do andplant some sort of action in the
form of exercise before, during,or after that common activity.
(04:38):
Immediately in the morning whilewashing my face, while putting
on deodorant, I basically get insome reverse lunges or some
squats every single day.
And then, therefore, when I goto the microwave or when the
coffee is brewing, I immediatelyuse the counter and I start
doing some cat cows.
I start stretching my spine andmy hips and I'm doing that the
entire time while either onesomething's in the microwave or
(04:59):
two while the coffee is brewing.
So either the smell of thecoffee or the sound of the
coffee brewing, that is anauditory, even a visual trigger
in order to induce spinestretches specifically in the
kitchen.
Okay.
And you, the more unique youmake it.
The more compliant you're goingto be.
So if there is a specific.
location for that trigger.
(05:22):
If there is a specific time ofday, if there is also a specific
location, any form of that, it'sgoing to make you more compliant
with that trigger.
And when your trigger is verygeneral, or if the trigger is
not very unique, so if thetrigger is like a vibration, But
every single thing on your phoneis a vibration.
You won't be able todifferentiate that trigger from
other things.
So you'll basically just bechecking your phone instead of
(05:44):
doing an actual exercise.
So you want to make sure againthat the trigger is extremely
unique, specific.
And then the action should alsobe very specific as well.
Here's a couple others is thatwhenever I exit off of a zoom
call with any clients or anymeetings that I have.
I always get to the floor, Ialways do the foam roll, and
I'll start foam rolling my upperback in order to decrease any
(06:05):
sort of neck or upper backstiffness.
That is incurred while sittingor standing at a desk for a long
period of time.
So after zoom call, I FOMO.
Okay.
Another thing that I do iswhenever I pass by my garage.
So whenever I pass by, like thegarage door, my office is right
there.
I'll knock out another 10 squatsbefore every meal.
(06:26):
Basically before every meal, Iwill get to the floor.
Usually my son's there.
He'll immediately get onto myback and we'll immediately start
doing some.
Baby resisted push ups, so he'llget onto my back He's roughly 30
something pounds and I'll dopush ups to failure if he's not
at home.
He's at school I'm still goingto knock out push ups to
failure.
Okay even elevators You havethose poles that are generally
(06:46):
in the elevator for likehandicap.
I'll use those poles I'll domore spine stretches whenever
i'm at a grocery store and i'min line I'll always use the
grocery cart or the shoppingcart and i'll again get more
spine or hip stretches So youcan see that like for every
given type of activity in mylife, very common things that I
do.
I will always include some formof exercise, even during times
(07:09):
where I'm At a I'm driving inthe car, driving in the car,
there's a red light.
Red lights are on average, what,30 to 60 seconds.
So I'm still able to do a couplethings.
One, I can decrease any sort ofneck stiffness by pushing my
head into the back of theheadrest, getting some resistive
chin tucks just, Strengthen myneck, make you feel better.
I oftentimes at a light, I'llalso do some twisting.
(07:32):
So I'll do some thoracicrotation while sitting.
So again, you can see that likeyou can insert your own problem
area.
So let's say there's an injuredarea or an area of discomfort.
And let's say it's your hips.
So if your hips are really stiffall the time and you sit for a
long period of time and yourhips get stiff there, try some
form of exercise like plug insome of these habit stacks into
(07:55):
your life and make sure that theaction is very specific to the
hip.
So whether you get to the floorto play with your kids, but
before you play with your kids,you're gonna knock out some
bridges.
You're gonna knock out somesidelines just to strengthen
your hips in certain ways.
These are easy, effective waysin order to get in more movement
through the day.
So again, habit stacks, I canprobably include more in the
description, but habit stacksare really critical things that
(08:18):
enable me to get in probably 30to 60 minutes of exercise
throughout the day.
So here's my next strategy hereis scheduling in your workouts.
So when you are prioritizingyour schedule.
And the many things you have todo from morning to getting to
work, working for eight hours tomaybe you're taking care of your
kids, or maybe it's wind downtime is if you don't schedule in
(08:40):
your workout, it's not going tohappen.
And one of the easiest quotesthat I can always remember is
that we always have to when itcomes to your priorities is that
we schedule.
We prioritize our schedule, butwe don't schedule our
priorities.
So for me, when I schedule in myworkouts, it is like a contract
to myself.
(09:01):
If I schedule it in at 6 30 inthe morning, every day, I'm
going to wake up at 5 45.
I'm going to eat my food and I'mgoing to get to the gym.
And that's exactly what I'mgoing to do.
When I schedule in a meetingwith.
A client or somebody else there.
There's really not a lot ofwiggle room.
I'm not going to reschedule thembecause that is that's a
(09:22):
disservice to them.
If I schedule in something with,scheduling a date with my wife,
there's no way I'm going tocancel it.
And it's the same thing if weschedule it in, we're not going
to skip the date with the gym.
That seemingly doesn't feelright.
Okay.
So we perceive that.
Our workouts are a gym.
It's like a person.
We're usually not going to movethat in some ways.
Okay Otherwise that's doing adisservice for that person That
(09:45):
would injure that person'sfeelings in some ways So in the
same way is that you're creatinga date with your body, you're
creating a date with yourhealth.
And when you skip those dates,what are you doing?
Okay.
What are you doing?
Are your health is going todecline at that point.
So I schedule in my workouts.
The second thing that I do is Ialways come in with a plan.
If you come in, if you don'tcome in with a plan, then you're
(10:06):
just going to half ass it.
You're just going to do doingsome random machines, some
random exercise, and that mightbe better than doing nothing.
But the very likelihood is that.
It makes it easier to skip thoseworkouts when you don't have a
plan, when you're not aiming forspecifically something that's.
And in some ways you have to atleast go in that step by step
(10:27):
order.
The very first thing is startscheduling in the workouts.
If you schedule in the workoutsand you're doing random things,
that's fine.
At least you're gettingsomething done.
The next evolution beyondscheduling the workout is having
a plan.
So when you have a plan yet,you're taking a more concerted
efforts towards buildingspecific parts of your body,
especially if it's a strengthtraining workout, the next thing
(10:47):
after that is making surethey're actually tracking your
workouts.
So why does that matter in thegrand scheme of this whole
podcast, like fitting in moreexercise because you schedule it
in first.
Once you schedule it and it'shaving a plan and then you see
growth within that plan.
If you're actually tracking theworkout, if you just say, Oh,
I'm just going to hit back andbiceps, or I'm going to hit
chest and triceps.
(11:09):
That's great.
But a lot of times in thelongterm, if you're just doing
the same weights, the samevolume, the same intensity,
you're not seeing growth.
Then that actually willdemotivate you and you'll stop
doing the things that you needto do.
You're going to stop schedulingyour workout.
You're going to stop doing thosethings because you don't see
growth.
And if you see growth, if yousee hap if you see happiness in
(11:30):
that growth, we see that there'ssatisfaction in hitting a
personal best or a personalrecord.
That's going to make it morecompliant for you.
So scheduling the workout, thenactually getting the workout
into your schedule, creating aplan and actually promising to
yourself that you're actuallygoing to track those workouts.
So when you track the workouts,it makes it more effective.
(11:53):
That things that you're doingare actually leading to
measurable growth from a, youincrease two reps or you
increase a new personal best andyou hit more weight.
That there's satisfaction inthat in my app currently.
There's a few things that I dospecifically so I schedule it
into my google calendar Okaythat way my assistants and
(12:14):
everyone knows that's my time towork out Don't schedule in
clients at that time.
Then once I work out, I actuallywill track the workouts in an
app There's an app that I useOkay, there's an app that I use
called fit notes where I trackall my workouts Since I think
2015, I can see actual workoutsfrom 2015.
(12:35):
I can see a lot of growth overthe past 10 years of my life.
And then not just that, once Itrack the workouts, I do copy
that workout.
I'll copy the exact that you canactually translate your entire
workout into text.
And I'll put that text into thatGoogle Calendar event.
For example, if I go to myGoogle Calendar and I want to
(12:55):
check Benchpress, it actuallywill, I'll see everything on my
Google Calendar as well.
It's pretty cool.
I like to track a lot of thingsin different places so that I'm
always seeing growth on thosefronts.
Besides that though besidestracking workouts, another way
to get in more exercise is toget a walking pad.
Okay, walking pads are greatbecause usually the sedentary
(13:15):
activities at work, like sittingor even just standing, standing
is better than sitting, butoutside of that, you're really
not getting a lot of movement.
Okay, so you're taking asedentary activity and making it
more active.
Okay, if you actually walked,Eight hours, which is for some
people that's overload, but ifyou walked almost the entire
time while working How many moresteps you get in a day how much
(13:40):
more and this is called neat?
Okay, neat is non exerciseactivity thermogenesis.
How much more activity are yougetting through the day?
I think for an hour of an hourof walking, I probably get at
least 3 to 4, 000 steps.
So imagine multiplying that byat least 4 to 6 hours, and you
get in at least what the commonthing that you want to get in is
(14:03):
at least 10k steps.
You get that easily through aworkday.
So definitely invest in somesort of good walking pad.
It doesn't really matter whichone you get as long as it works.
Okay.
But if you are walking, get usedto it and usually in the first
couple weeks it takes you alittle bit of time'cause it
feels like you're moving up anddown and hard.
It's hard to type, it's hard tomouse while you're walking, but
(14:25):
over time you get used toanything.
Just like you get used to bikingor get used to, to driving is
that these things will feel moreautomatic.
So you can be just as productivewhile your feet are moving and
walking.
And also exercise does.
Translate to more blood flow tothe brain.
So generally speaking, youactually should be more
productive while you're on awalking pad versus if you're
(14:46):
sitting, you tend to get tiredor you tend to get neck pain or
headaches.
And that will actually decreaseproject productivity.
Okay.
Another thing that's moreindirect of getting more
exercise is actually getting inmore protein.
Because if you don't get in moreprotein, generally speaking, if
you start an exercise program,you're going to feel more sore.
You're getting in better.
(15:06):
And whenever you exercise,whether it's walking or strength
training, high intensityinterval training, any form of
exercise, you're technicallybreaking muscle down.
So if you break muscle down,you're in a state of catabolism.
And if that muscle breakdown isfeels too intense, let's say you
get three days of soreness aftera upper body day, that tends to
(15:27):
be very demotivating.
And a lot of times, if you'renot recovering properly, Your
performance may suffer duringthe workout and plus who wants
to feel that sore?
Nobody likes to feel sore andI'm sure there's a lot of crazy
people say you know I mean formuscle soreness, but most people
they're not aiming for thesatisfaction of soreness They're
aiming for the satisfaction ofmaking more gains and performing
(15:49):
better in the gym Okay, I usedto say I love muscle soreness
when in reality is like I lovethe performance aspects I love
to see more PR the more personalrecords So getting in more
protein actually improves a lotof things from energy levels to,
to actually being able to workout more consistently, to
decreasing the amount of days ofmuscle soreness, to get in more,
(16:11):
to a more bigger state ofanabolism, which is muscle
building.
And also from an aestheticstandpoint, you actually start
to see the results of visualstandpoint, from a personal
record standpoint, logging theworkouts.
These are all great things thatfair that go in your favor.
So getting in more protein.
Is in fact more of an indirectthing to getting in more
exercise because you're actuallyseeing the gains mentally and
(16:32):
physically.
All right another thing iscalled opportunistic exercise.
So another hack that I usecalled opportunistic.
What does that mean?
Opportunistic means that ifthere is literally any idle
time, this kind of coincideswith the habit sex, but There's
a lot of times where there'sjust idle time.
Now, this is whether an examplefor me is we're currently potty
training our son.
(16:53):
And anytime my son is on thepotty, so we take like a
portable potty to restaurants indifferent places.
Or let's say there's the pottyhere that we use.
In the house or in the hotelroom.
Anytime that he's on the wholeon the potty and I'm able to get
in some exercise, I might aswell knock out squats, knock out
calve raises.
I may just, even just being asquat and start doing some
(17:15):
rotation stretches or hipstretches.
Okay.
So there, That idle time isreally critical for me and the
idle times of, for example,whether it's waiting at a red
light or whether it's likewaiting for like a restaurant
and there's reservations that wehave to wait five, 10 minutes,
there's a lot of idle time inorder to get in more exercise.
(17:37):
But just like that, you, even ifyou're in public, it's really a
matter of your priority.
So my, me as a priority.
I don't mind if there's 100people waiting at a restaurant.
I don't mind being that personthat sticks out and does the
stretches or does lunges.
People know what you're doing.
You're stretching, you'reexercising.
So for me, I don't feel thatsense of judgment.
(17:58):
I just feel a sense of thaturgency for me to just get in
more movement through the day.
Okay, so that's calledopportunistic exercises.
Whenever there's idle time, Whatare some things that you can fit
in?
And I always create some sort ofquote unquote opportunistic
routine for my clients to use.
So whenever they have idle time,they know that they can always
(18:18):
go towards this opportunisticroutine.
And this opportunistic routinecould be one to four minutes
long.
So however long, however muchtime that you have, whether it
is 30 seconds or a minute oreven five minutes, you can use
at least a part of that routine.
Okay.
Here's another hack here ischoose a harder route on
purpose.
(18:39):
And we've heard this from a poemthat I've frequently used and I
think the poem is by RobertFrost.
It is called The Road LessTaken.
The road that's taken, basicallythe premise of that is that
there are two roads that areessentially a fork in the road
and this road going this wayseems more paved.
It's there's sun, there'sbutterflies, there's birds
(18:59):
chirping, the road is more, theroad seems smoother in general,
but what they say is thatsometimes that smoother road,
that road that seems easier totake that seems more pleasant,
oftentimes may lead to not thebest views, or it might lead to
something somewhere that youdon't want to be.
(19:20):
I can also perceive this asNetflix and social media and the
convenience route.
This route that seems easier,right?
It's that everything It seemstowards a sense of more comfort
and more convenience, right?
They're creating morecomfortable chairs for you to
sit in well, a more comfortablechair to sit in at work makes
you sit more they make thecouches more comfortable, right?
(19:41):
A lot of technology is gettingout there.
Amazon, we don't have to go to agrocery store anymore.
It gets sent to us.
So the convenience route, that'slike the road that is more
convenient with that it's alwaysthere.
And that route.
As again, what we say is thatroute will either lead to a
place that has lesser views oris going to lead to a place that
you don't want to be.
And that's the same thing withconvenience nowadays.
(20:03):
It's declined your health, beinga state of more stagnancy and
more sedentary behavior.
The route that I like to take isthe harder route.
So there's always a harderroute.
I'm always willing to take it.
And an easy example is that if,for example, at an airport,
there's escalators.
I actually almost never take theescalator unless I'm forced to.
There is a set of stairs rightnext to it.
(20:25):
I will always try to take thestairs, okay, as safely as
possible, even if I have asuitcase in my hand, I'll carry
the suitcase up the stairs andI'll do that at least 90 to 95
percent of the time.
Okay even when, for example at agrocery store or at a theater or
anything is that there are somepeople that always try to seek
(20:46):
out the spots right near thehandicapped spot and because
they know they're nothandicapped, they try to find
the spots that are closest tothe restaurant.
And I don't mind.
Being at a parking spot whereit's much further away because
I'm able to get in more of thatneat, that non exercise activity
thermogenesis, right?
That is a huge part of thecaloric expenditure equation.
(21:08):
So if the goal is to get in moreexercise, or let's say the goal
is weight loss clearly moresteps, the further the parking,
the more steps you're going toget in.
And even that two to fivecalorie loss.
Surmounts to something bigger.
Okay, so that's what I mean byalways choosing the harder route
is when you can choose thatalways choose that at least 90
95 percent of the time that inthat case it's not going to lead
(21:31):
to just more cleric expenditure.
There's more mental fortitude ifand when there is some sort of
disease or something thathappens in your life.
Pneumonia, cancer, anything, isthat you've developed a sense of
that mental fortitude to try tofight it, to try to overcome it.
If you've been lazy through yourentire life, or you choose,
again, generally that easierroute, how likely is it for you
(21:54):
that you're going to fight foryour life later on down the
road?
And so this fitting in moreexercise.
Title this in this podcast ismore than just getting into more
exercise getting in more ofthese tactical hacks Is that
when you do embody a life whereexercise is always at the
forefront you're trying to makeit more Autonomic as possible.
(22:15):
That's where you know thatyou've developed develop more
mental fortitude more automatedbehavior That is going to carry
that's going to carry forwardand live you're gonna live more
healthier life The last thingI'll say in terms of hacks Is I
continuously and I constantlythink about my why.
Almost on a daily basis, youcan, there, there's these things
called your true self doctrine,or there's there's these things
(22:38):
that you can write, let's saythere's these five principles
that you can write, and let'ssay you write out, or you say
those goals, or you say thoseparables, or the ways that you
live your life, you can say thatevery day.
And in some ways I think aboutmy why as something that I say
ought to not automatically in myhead every single day.
My why is usually my family.
My why is usually my dad whopassed 16 years ago 17 years ago
(23:03):
at this point.
And those whys really plunge meinto a state of becoming more
and more consistent with myexercise and how healthy I live
every single day.
So that's why I purposely Youknow, I'm a person that has a
couple of tattoos and on eachform are actually tattoos that
symbolize my family and my kids,so I'm easily able to remember
(23:31):
them and they're easily at topof mind.
So when I think about my tattoosand then tattoos jog a certain
type of memory in my head.
I think about how I want to bethere for them as long as
possible.
Okay, so I fit in more exerciseand I make exercise a probably
the biggest priority of almostanything in my life.
(23:54):
I make that a priority because Iwant to be there longer for my
kids.
I want to be there for my kidsin a way that's serviceable to
them.
I don't want them to serve me orto have to take care of me.
So the why is not necessarily ahack, but it is a hack in which
I do say it every single day inmy head.
(24:14):
I look at my tattoos everysingle day.
And so it triggers something inme that will say to me that
there will never be almost alazy day ever.
There may be recovery days.
There may be rest days.
Rest days are necessary for yourbody to recover and to not just
burn yourself out when it comesto exercise.
But even on the rest days areWalking.
(24:36):
The rest days are like a lot ofwalking.
It's jogging.
The rest days are still gettingin those push ups before every
meal.
The rest days for me are stillgetting to the floor and
stretching my body and moving itconstantly.
Those are my rest days.
My rest days aren't just on thecouch.
Okay?
Just watching Netflix.
Okay?
But I hopefully This type ofepisode triggers something for
(24:59):
you and allows you to take somesort of action, okay?
What actions are you going totake?
Okay, what what tips are yougoing to take from this specific
episode?
So if you found this episodehelpful, definitely I would love
for you, if you can, leave areview and let me know if this
episode was the one.
Which triggers are you going touse?
What strategy are you going touse?
(25:20):
What strategies from otherepisodes are you going to use?
Okay, because I want all myepisodes to hopefully be
inspirational.
Sometimes it's case studies andclients that have worked with
me.
A lot of times I want each ofthese episodes to have some form
of call to action.
And that action usually issomething that's going to be
worthwhile.
It's going to be somethingthat's going to improve your
health.
(25:40):
or improve your mental fortitudeor your consistency in some
other way.
So episode here is all aboutyour habits, consistency, and
finding hacks in which you canget in more exercise for the
day.
So that's what I got for today.
Hopefully that you found thisone super helpful and I'll see
you in the next one.
Have a good rest of your day.
All right.
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won, lifestyle physicaltherapist.
This episode is all aboutfitting in more exercise
throughout the day.
So this is for specifically anysort of busy professionals who
feel like they always lack intime or any, even any busy
parents, because I can speakfrom that perspective where your
time is not your own, your timeis actually your kid's time.
(00:27):
And so how can you actuallyprioritize and get in more
exercise through the day?
We know that exercise is one ofthe most potent forms of
longevity is one of those potentforms for pain relief, and in
general, it's going to steer offany form of disease in your
life.
97 percent of diseases in theworld are modifiable, simply
with just lifestyle factors.
So that is why I integrate themost exercise of almost any
(00:49):
person that I know into my lifeand exercise for me is very easy
to do.
It's a habit.
And so I always want to lead byexample, and I want to share
with you things that I actuallydo on a consistent basis.
As I'm filming this right now,just to let you know and just
put proof to the pudding, I'vebeen in LA for well over four
(01:09):
days now.
And this is for my wife'sbirthday and many people that
are either on vacation orthey're visiting in laws Many of
us will make the excuse that wedon't have the same environment.
We don't have the same gym setup we have no workout equipment
or in general when we're onvacation We have that excuse of
I need to just chill and layback and I deserve this time and
you do And I deserve it as well.
(01:31):
i'm eating a little bitdifferent foods.
I don't have the sameenvironment the same foods I'm
not The food here is deliciousin Southern California, but yet
I've still been able to get inroughly two hours of exercise.
every single day since I've beenhere.
And in fact, I've probablygotten in even better shape
since being here.
So I wanted to share manystrategies that you can even
(01:51):
employ at home.
I want to share a little bitabout what I've been doing on
vacation as well.
And hopefully you guys can findthis episode extremely
insightful.
If you are a busy parent orprofessional and you find this
episode super helpful,definitely share it with a
friend leave a five star review.
That way this message can getacross to more people.
And I kid you not.
Ask my wife, seriously, find heron Facebook, ask her.
(02:12):
These are exact things that I doalmost on a daily basis.
So I wanted to share with you atleast five different things that
you can start to employ rightnow.
And again, hopefully it's goingto be helpful.
So the first thing that I alwaysdo is I drink a gallon of water
a day.
And why do I do that?
Because our body is mainlycomposed of water.
But, usually when we drink a lotof water, We're needing to go
bathroom all the time.
(02:32):
And so when I drink a gallon ofwater, it is for, in order to
improve my muscle performancewater helps with rehydrating
many different tissues.
When we are dehydrated, we'remore tired.
And therefore we make coredecision making about our eating
and also water fills up space ingeneral.
So we are staying a little bitmore satiated.
So I drink a gallon of water aday.
(02:53):
I have an actual four gallon ofwater that I fill up every
single day.
And when I go bathroom,basically you go bathroom,
you're forced to get away fromyour desk.
You're forced to go to thebathroom.
Even after I go to the bathroom,I drink another two glasses
right after I go bathroom.
So I'm using the bathroomconsistently.
My body is not in this very.
Dehydrated state.
(03:13):
And so I generally have moreenergy throughout the day.
So that's hack number one.
Number two is this one I can gofor days on it's called habit
stacks.
And this was something that Iinitially found out about this
through the book atomic habitsby James Clear.
Habit stacks is basically whereyou break down the science of
habits, the three phases ofhabits, which is called trigger
(03:35):
action and reward.
And when you do that youbasically have some sort of
visual.
Auditory or some sort ofvibratory or somatosensory
trigger.
Somatosensory is like what youfeel.
So like whether it's thermal,it's vibratory.
When your watch vibrates, ittells you there's a
notification.
So that is an actual trigger.
Then therefore, you also take anaction and therefore your
(03:56):
reward.
And I took my own spin on what Icall habit sex, and I use it to
my advantage in order to getmore exercise throughout the
day.
I probably have over 20 to 30,even more than that, different
habit sacks, ones I probablydidn't even write down.
I want to share with you a few.
But before I do that, let mejust highlight exactly the way I
(04:16):
use Trigger Action Reward.
So basically before, after, orduring any form of exercise
sorry, any form of thing that Iactually do on a daily basis.
So whether it's at themicrowave, brushing teeth, Take
things that you normally do andplant some sort of action in the
form of exercise before, during,or after that common activity.
(04:38):
Immediately in the morning whilewashing my face, while putting
on deodorant, I basically get insome reverse lunges or some
squats every single day.
And then, therefore, when I goto the microwave or when the
coffee is brewing, I immediatelyuse the counter and I start
doing some cat cows.
I start stretching my spine andmy hips and I'm doing that the
entire time while either onesomething's in the microwave or
(04:59):
two while the coffee is brewing.
So either the smell of thecoffee or the sound of the
coffee brewing, that is anauditory, even a visual trigger
in order to induce spinestretches specifically in the
kitchen.
Okay.
And you, the more unique youmake it.
The more compliant you're goingto be.
So if there is a specific.
location for that trigger.
(05:22):
If there is a specific time ofday, if there is also a specific
location, any form of that, it'sgoing to make you more compliant
with that trigger.
And when your trigger is verygeneral, or if the trigger is
not very unique, so if thetrigger is like a vibration, But
every single thing on your phoneis a vibration.
You won't be able todifferentiate that trigger from
other things.
So you'll basically just bechecking your phone instead of
(05:44):
doing an actual exercise.
So you want to make sure againthat the trigger is extremely
unique, specific.
And then the action should alsobe very specific as well.
Here's a couple others is thatwhenever I exit off of a zoom
call with any clients or anymeetings that I have.
I always get to the floor, Ialways do the foam roll, and
I'll start foam rolling my upperback in order to decrease any
(06:05):
sort of neck or upper backstiffness.
That is incurred while sittingor standing at a desk for a long
period of time.
So after zoom call, I FOMO.
Okay.
Another thing that I do iswhenever I pass by my garage.
So whenever I pass by, like thegarage door, my office is right
there.
I'll knock out another 10 squatsbefore every meal.
(06:26):
Basically before every meal, Iwill get to the floor.
Usually my son's there.
He'll immediately get onto myback and we'll immediately start
doing some.
Baby resisted push ups, so he'llget onto my back He's roughly 30
something pounds and I'll dopush ups to failure if he's not
at home.
He's at school I'm still goingto knock out push ups to
failure.
Okay even elevators You havethose poles that are generally
(06:46):
in the elevator for likehandicap.
I'll use those poles I'll domore spine stretches whenever
i'm at a grocery store and i'min line I'll always use the
grocery cart or the shoppingcart and i'll again get more
spine or hip stretches So youcan see that like for every
given type of activity in mylife, very common things that I
do.
I will always include some formof exercise, even during times
(07:09):
where I'm At a I'm driving inthe car, driving in the car,
there's a red light.
Red lights are on average, what,30 to 60 seconds.
So I'm still able to do a couplethings.
One, I can decrease any sort ofneck stiffness by pushing my
head into the back of theheadrest, getting some resistive
chin tucks just, Strengthen myneck, make you feel better.
I oftentimes at a light, I'llalso do some twisting.
(07:32):
So I'll do some thoracicrotation while sitting.
So again, you can see that likeyou can insert your own problem
area.
So let's say there's an injuredarea or an area of discomfort.
And let's say it's your hips.
So if your hips are really stiffall the time and you sit for a
long period of time and yourhips get stiff there, try some
form of exercise like plug insome of these habit stacks into
(07:55):
your life and make sure that theaction is very specific to the
hip.
So whether you get to the floorto play with your kids, but
before you play with your kids,you're gonna knock out some
bridges.
You're gonna knock out somesidelines just to strengthen
your hips in certain ways.
These are easy, effective waysin order to get in more movement
through the day.
So again, habit stacks, I canprobably include more in the
description, but habit stacksare really critical things that
(08:18):
enable me to get in probably 30to 60 minutes of exercise
throughout the day.
So here's my next strategy hereis scheduling in your workouts.
So when you are prioritizingyour schedule.
And the many things you have todo from morning to getting to
work, working for eight hours tomaybe you're taking care of your
kids, or maybe it's wind downtime is if you don't schedule in
(08:40):
your workout, it's not going tohappen.
And one of the easiest quotesthat I can always remember is
that we always have to when itcomes to your priorities is that
we schedule.
We prioritize our schedule, butwe don't schedule our
priorities.
So for me, when I schedule in myworkouts, it is like a contract
to myself.
(09:01):
If I schedule it in at 6 30 inthe morning, every day, I'm
going to wake up at 5 45.
I'm going to eat my food and I'mgoing to get to the gym.
And that's exactly what I'mgoing to do.
When I schedule in a meetingwith.
A client or somebody else there.
There's really not a lot ofwiggle room.
I'm not going to reschedule thembecause that is that's a
(09:22):
disservice to them.
If I schedule in something with,scheduling a date with my wife,
there's no way I'm going tocancel it.
And it's the same thing if weschedule it in, we're not going
to skip the date with the gym.
That seemingly doesn't feelright.
Okay.
So we perceive that.
Our workouts are a gym.
It's like a person.
We're usually not going to movethat in some ways.
Okay Otherwise that's doing adisservice for that person That
(09:45):
would injure that person'sfeelings in some ways So in the
same way is that you're creatinga date with your body, you're
creating a date with yourhealth.
And when you skip those dates,what are you doing?
Okay.
What are you doing?
Are your health is going todecline at that point.
So I schedule in my workouts.
The second thing that I do is Ialways come in with a plan.
If you come in, if you don'tcome in with a plan, then you're
(10:06):
just going to half ass it.
You're just going to do doingsome random machines, some
random exercise, and that mightbe better than doing nothing.
But the very likelihood is that.
It makes it easier to skip thoseworkouts when you don't have a
plan, when you're not aiming forspecifically something that's.
And in some ways you have to atleast go in that step by step
(10:27):
order.
The very first thing is startscheduling in the workouts.
If you schedule in the workoutsand you're doing random things,
that's fine.
At least you're gettingsomething done.
The next evolution beyondscheduling the workout is having
a plan.
So when you have a plan yet,you're taking a more concerted
efforts towards buildingspecific parts of your body,
especially if it's a strengthtraining workout, the next thing
(10:47):
after that is making surethey're actually tracking your
workouts.
So why does that matter in thegrand scheme of this whole
podcast, like fitting in moreexercise because you schedule it
in first.
Once you schedule it and it'shaving a plan and then you see
growth within that plan.
If you're actually tracking theworkout, if you just say, Oh,
I'm just going to hit back andbiceps, or I'm going to hit
chest and triceps.
(11:09):
That's great.
But a lot of times in thelongterm, if you're just doing
the same weights, the samevolume, the same intensity,
you're not seeing growth.
Then that actually willdemotivate you and you'll stop
doing the things that you needto do.
You're going to stop schedulingyour workout.
You're going to stop doing thosethings because you don't see
growth.
And if you see growth, if yousee hap if you see happiness in
(11:30):
that growth, we see that there'ssatisfaction in hitting a
personal best or a personalrecord.
That's going to make it morecompliant for you.
So scheduling the workout, thenactually getting the workout
into your schedule, creating aplan and actually promising to
yourself that you're actuallygoing to track those workouts.
So when you track the workouts,it makes it more effective.
(11:53):
That things that you're doingare actually leading to
measurable growth from a, youincrease two reps or you
increase a new personal best andyou hit more weight.
That there's satisfaction inthat in my app currently.
There's a few things that I dospecifically so I schedule it
into my google calendar Okaythat way my assistants and
(12:14):
everyone knows that's my time towork out Don't schedule in
clients at that time.
Then once I work out, I actuallywill track the workouts in an
app There's an app that I useOkay, there's an app that I use
called fit notes where I trackall my workouts Since I think
2015, I can see actual workoutsfrom 2015.
(12:35):
I can see a lot of growth overthe past 10 years of my life.
And then not just that, once Itrack the workouts, I do copy
that workout.
I'll copy the exact that you canactually translate your entire
workout into text.
And I'll put that text into thatGoogle Calendar event.
For example, if I go to myGoogle Calendar and I want to
(12:55):
check Benchpress, it actuallywill, I'll see everything on my
Google Calendar as well.
It's pretty cool.
I like to track a lot of thingsin different places so that I'm
always seeing growth on thosefronts.
Besides that though besidestracking workouts, another way
to get in more exercise is toget a walking pad.
Okay, walking pads are greatbecause usually the sedentary
(13:15):
activities at work, like sittingor even just standing, standing
is better than sitting, butoutside of that, you're really
not getting a lot of movement.
Okay, so you're taking asedentary activity and making it
more active.
Okay, if you actually walked,Eight hours, which is for some
people that's overload, but ifyou walked almost the entire
time while working How many moresteps you get in a day how much
(13:40):
more and this is called neat?
Okay, neat is non exerciseactivity thermogenesis.
How much more activity are yougetting through the day?
I think for an hour of an hourof walking, I probably get at
least 3 to 4, 000 steps.
So imagine multiplying that byat least 4 to 6 hours, and you
get in at least what the commonthing that you want to get in is
(14:03):
at least 10k steps.
You get that easily through aworkday.
So definitely invest in somesort of good walking pad.
It doesn't really matter whichone you get as long as it works.
Okay.
But if you are walking, get usedto it and usually in the first
couple weeks it takes you alittle bit of time'cause it
feels like you're moving up anddown and hard.
It's hard to type, it's hard tomouse while you're walking, but
(14:25):
over time you get used toanything.
Just like you get used to bikingor get used to, to driving is
that these things will feel moreautomatic.
So you can be just as productivewhile your feet are moving and
walking.
And also exercise does.
Translate to more blood flow tothe brain.
So generally speaking, youactually should be more
productive while you're on awalking pad versus if you're
(14:46):
sitting, you tend to get tiredor you tend to get neck pain or
headaches.
And that will actually decreaseproject productivity.
Okay.
Another thing that's moreindirect of getting more
exercise is actually getting inmore protein.
Because if you don't get in moreprotein, generally speaking, if
you start an exercise program,you're going to feel more sore.
You're getting in better.
(15:06):
And whenever you exercise,whether it's walking or strength
training, high intensityinterval training, any form of
exercise, you're technicallybreaking muscle down.
So if you break muscle down,you're in a state of catabolism.
And if that muscle breakdown isfeels too intense, let's say you
get three days of soreness aftera upper body day, that tends to
(15:27):
be very demotivating.
And a lot of times, if you'renot recovering properly, Your
performance may suffer duringthe workout and plus who wants
to feel that sore?
Nobody likes to feel sore andI'm sure there's a lot of crazy
people say you know I mean formuscle soreness, but most people
they're not aiming for thesatisfaction of soreness They're
aiming for the satisfaction ofmaking more gains and performing
(15:49):
better in the gym Okay, I usedto say I love muscle soreness
when in reality is like I lovethe performance aspects I love
to see more PR the more personalrecords So getting in more
protein actually improves a lotof things from energy levels to,
to actually being able to workout more consistently, to
decreasing the amount of days ofmuscle soreness, to get in more,
(16:11):
to a more bigger state ofanabolism, which is muscle
building.
And also from an aestheticstandpoint, you actually start
to see the results of visualstandpoint, from a personal
record standpoint, logging theworkouts.
These are all great things thatfair that go in your favor.
So getting in more protein.
Is in fact more of an indirectthing to getting in more
exercise because you're actuallyseeing the gains mentally and
(16:32):
physically.
All right another thing iscalled opportunistic exercise.
So another hack that I usecalled opportunistic.
What does that mean?
Opportunistic means that ifthere is literally any idle
time, this kind of coincideswith the habit sex, but There's
a lot of times where there'sjust idle time.
Now, this is whether an examplefor me is we're currently potty
training our son.
(16:53):
And anytime my son is on thepotty, so we take like a
portable potty to restaurants indifferent places.
Or let's say there's the pottyhere that we use.
In the house or in the hotelroom.
Anytime that he's on the wholeon the potty and I'm able to get
in some exercise, I might aswell knock out squats, knock out
calve raises.
I may just, even just being asquat and start doing some
(17:15):
rotation stretches or hipstretches.
Okay.
So there, That idle time isreally critical for me and the
idle times of, for example,whether it's waiting at a red
light or whether it's likewaiting for like a restaurant
and there's reservations that wehave to wait five, 10 minutes,
there's a lot of idle time inorder to get in more exercise.
(17:37):
But just like that, you, even ifyou're in public, it's really a
matter of your priority.
So my, me as a priority.
I don't mind if there's 100people waiting at a restaurant.
I don't mind being that personthat sticks out and does the
stretches or does lunges.
People know what you're doing.
You're stretching, you'reexercising.
So for me, I don't feel thatsense of judgment.
(17:58):
I just feel a sense of thaturgency for me to just get in
more movement through the day.
Okay, so that's calledopportunistic exercises.
Whenever there's idle time, Whatare some things that you can fit
in?
And I always create some sort ofquote unquote opportunistic
routine for my clients to use.
So whenever they have idle time,they know that they can always
(18:18):
go towards this opportunisticroutine.
And this opportunistic routinecould be one to four minutes
long.
So however long, however muchtime that you have, whether it
is 30 seconds or a minute oreven five minutes, you can use
at least a part of that routine.
Okay.
Here's another hack here ischoose a harder route on
purpose.
(18:39):
And we've heard this from a poemthat I've frequently used and I
think the poem is by RobertFrost.
It is called The Road LessTaken.
The road that's taken, basicallythe premise of that is that
there are two roads that areessentially a fork in the road
and this road going this wayseems more paved.
It's there's sun, there'sbutterflies, there's birds
(18:59):
chirping, the road is more, theroad seems smoother in general,
but what they say is thatsometimes that smoother road,
that road that seems easier totake that seems more pleasant,
oftentimes may lead to not thebest views, or it might lead to
something somewhere that youdon't want to be.
(19:20):
I can also perceive this asNetflix and social media and the
convenience route.
This route that seems easier,right?
It's that everything It seemstowards a sense of more comfort
and more convenience, right?
They're creating morecomfortable chairs for you to
sit in well, a more comfortablechair to sit in at work makes
you sit more they make thecouches more comfortable, right?
(19:41):
A lot of technology is gettingout there.
Amazon, we don't have to go to agrocery store anymore.
It gets sent to us.
So the convenience route, that'slike the road that is more
convenient with that it's alwaysthere.
And that route.
As again, what we say is thatroute will either lead to a
place that has lesser views oris going to lead to a place that
you don't want to be.
And that's the same thing withconvenience nowadays.
(20:03):
It's declined your health, beinga state of more stagnancy and
more sedentary behavior.
The route that I like to take isthe harder route.
So there's always a harderroute.
I'm always willing to take it.
And an easy example is that if,for example, at an airport,
there's escalators.
I actually almost never take theescalator unless I'm forced to.
There is a set of stairs rightnext to it.
(20:25):
I will always try to take thestairs, okay, as safely as
possible, even if I have asuitcase in my hand, I'll carry
the suitcase up the stairs andI'll do that at least 90 to 95
percent of the time.
Okay even when, for example at agrocery store or at a theater or
anything is that there are somepeople that always try to seek
(20:46):
out the spots right near thehandicapped spot and because
they know they're nothandicapped, they try to find
the spots that are closest tothe restaurant.
And I don't mind.
Being at a parking spot whereit's much further away because
I'm able to get in more of thatneat, that non exercise activity
thermogenesis, right?
That is a huge part of thecaloric expenditure equation.
(21:08):
So if the goal is to get in moreexercise, or let's say the goal
is weight loss clearly moresteps, the further the parking,
the more steps you're going toget in.
And even that two to fivecalorie loss.
Surmounts to something bigger.
Okay, so that's what I mean byalways choosing the harder route
is when you can choose thatalways choose that at least 90
95 percent of the time that inthat case it's not going to lead
(21:31):
to just more cleric expenditure.
There's more mental fortitude ifand when there is some sort of
disease or something thathappens in your life.
Pneumonia, cancer, anything, isthat you've developed a sense of
that mental fortitude to try tofight it, to try to overcome it.
If you've been lazy through yourentire life, or you choose,
again, generally that easierroute, how likely is it for you
(21:54):
that you're going to fight foryour life later on down the
road?
And so this fitting in moreexercise.
Title this in this podcast ismore than just getting into more
exercise getting in more ofthese tactical hacks Is that
when you do embody a life whereexercise is always at the
forefront you're trying to makeit more Autonomic as possible.
(22:15):
That's where you know thatyou've developed develop more
mental fortitude more automatedbehavior That is going to carry
that's going to carry forwardand live you're gonna live more
healthier life The last thingI'll say in terms of hacks Is I
continuously and I constantlythink about my why.
Almost on a daily basis, youcan, there, there's these things
called your true self doctrine,or there's there's these things
(22:38):
that you can write, let's saythere's these five principles
that you can write, and let'ssay you write out, or you say
those goals, or you say thoseparables, or the ways that you
live your life, you can say thatevery day.
And in some ways I think aboutmy why as something that I say
ought to not automatically in myhead every single day.
My why is usually my family.
My why is usually my dad whopassed 16 years ago 17 years ago
(23:03):
at this point.
And those whys really plunge meinto a state of becoming more
and more consistent with myexercise and how healthy I live
every single day.
So that's why I purposely Youknow, I'm a person that has a
couple of tattoos and on eachform are actually tattoos that
symbolize my family and my kids,so I'm easily able to remember
(23:31):
them and they're easily at topof mind.
So when I think about my tattoosand then tattoos jog a certain
type of memory in my head.
I think about how I want to bethere for them as long as
possible.
Okay, so I fit in more exerciseand I make exercise a probably
the biggest priority of almostanything in my life.
(23:54):
I make that a priority because Iwant to be there longer for my
kids.
I want to be there for my kidsin a way that's serviceable to
them.
I don't want them to serve me orto have to take care of me.
So the why is not necessarily ahack, but it is a hack in which
I do say it every single day inmy head.
(24:14):
I look at my tattoos everysingle day.
And so it triggers something inme that will say to me that
there will never be almost alazy day ever.
There may be recovery days.
There may be rest days.
Rest days are necessary for yourbody to recover and to not just
burn yourself out when it comesto exercise.
But even on the rest days areWalking.
(24:36):
The rest days are like a lot ofwalking.
It's jogging.
The rest days are still gettingin those push ups before every
meal.
The rest days for me are stillgetting to the floor and
stretching my body and moving itconstantly.
Those are my rest days.
My rest days aren't just on thecouch.
Okay?
Just watching Netflix.
Okay?
But I hopefully This type ofepisode triggers something for
(24:59):
you and allows you to take somesort of action, okay?
What actions are you going totake?
Okay, what what tips are yougoing to take from this specific
episode?
So if you found this episodehelpful, definitely I would love
for you, if you can, leave areview and let me know if this
episode was the one.
Which triggers are you going touse?
What strategy are you going touse?
(25:20):
What strategies from otherepisodes are you going to use?
Okay, because I want all myepisodes to hopefully be
inspirational.
Sometimes it's case studies andclients that have worked with
me.
A lot of times I want each ofthese episodes to have some form
of call to action.
And that action usually issomething that's going to be
worthwhile.
It's going to be somethingthat's going to improve your
health.
(25:40):
or improve your mental fortitudeor your consistency in some
other way.
So episode here is all aboutyour habits, consistency, and
finding hacks in which you canget in more exercise for the
day.
So that's what I got for today.
Hopefully that you found thisone super helpful and I'll see
you in the next one.
Have a good rest of your day.
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