You must analyze the past in order to progress in the future. Goals and resolutions are meaningless if you can't identify areas you need to improve.
Before 2018 ends, if you haven't already, take a look back to see where you improved, struggled, and stayed the same. Take notice of what habits and behaviors led to the good, bad, and ugly moments.
For what led to the good, build upon that strength. For the bad and ugly, eliminate that weakness.
New goals are best met when you create habits and routines that frequently take you one step closer each day. Our behaviors lead to our successes.
My goals in 2019 will be based around my 3 habits:
Everyday I complete these 3 behaviors is a good day to be alive.
Reading stretches the mind.
Writing expresses the soul.
Training builds the body.
From the behavior, I can establish a daily minimum.
1. Read: 1 Page
2. Write: 1 Sentence
3. Train: 10 Minute Walk
The daily minimum should be extremely doable. No matter how rough or busy your day is, you should always complete the daily minimum.
Creating a streak of successful minimums will build confidence and momentum. This confidence and momentum will lead to long term success.
Soon the minimums will only be done in extreme circumstances and your daily routines will look more like:
1. Read: 1 chapter
2. Write: 1,000 words
3. Train: 1 hour
This is when progress really begins to be noticed and big goals can be met. It all starts with the littlest of behaviors though.
Your chosen behaviors may be completely different. As long as they empower and improve your life, do it.
We all deserve down time.
We work, we play, and we rest. It's a cyclical pattern that we all need or else everything could go to hell.
If we work too hard for too long we burnout.
If we play too much then no work gets done.
If we rest too much life will pass us by.
It's an equilibrium that needs balanced from time to time.
Certain periods of our life will emphasize work.
Other times we will enjoy plenty of play.
Rest should always given some priority, but is often sat on the back burner until absolutely necessary.
For the next week, rest and play will be emphasized.
No phone, no internet, no communication.
Then it's back to work to make 2019 a great year.
A LITTLE work, done OFTEN, for a LONG time will produce amazing results.
If you are consistent in your actions, you will be productive.
If you are productive for a long time, you will be successful.
Consistency is king in any discipline or area of focus.
Overnight success is a myth. It does not happen.
Except for one thing that is... Human life can be created in one night...
But all other accomplishments take TIME.
Be patient. Be steady. Be resilient.
Fat loss is a goal the majority people have when they begin their New Year Resolutions.
The mechanism that promotes fat loss is calorie restriction. This is simply the act of eating fewer calories than your body will use.
If you do this regularly, you will lose weight. The rate of loss will depend on your caloric deficit. The deficit is the difference between what you eat and how much your body burns.
If your body burns 2000 calories a day and you eat 1500. That is a 500 calorie deficit for that day. If you have a 500 calorie deficit you will lose weight faster than if you only had a 250 calorie deficit.
Knowing this, it would behoove us to find strategies that allow us to create, and keep, a calorie deficit on a daily basis if we are hoping to lose fat.
Here a few tips to consider.
Protein is very satiating. Higher protein diets tend to keep you feeling full longer compared to lower protein diets. Knowing this, it would be wise to eat higher protein when looking to lose weight.
People tend to eat less calories when they eat the same meals frequently. Studies have shown that people who eat the same foods 7 days a week naturally ate fewer calories compared to those who only ate the same foods once a week. Knowing this, it would be wise to pick meals that you enjoy and regularly eat them.
Calorie counting is a proven method to losing weight. When you track your total calories you can easily know how much you've eaten. If weight loss is not occurring at the rate you desire, cut calories. Knowing this, it would be wise to track what you eat.
Limiting your number of meals or hours in a day that you eat tends to help limit calories. There is also some evidence that eating the same amount of calories in a smaller time frame resulted in better health outcomes. Knowing this, it would be wise to eliminate snacking, eat fewer meals, and choose a time frame in which you are allowed to eat.
Sleep keeps the body's systems running efficiently. When you lose sleep your insulin sensitivity, appetite, and metabolism all change for the worse. Knowing this, it would be wise to sleep 7+ hours a night.
Let's review these tips and create a plan.
1. Eat plenty of protein.
2. Repeat meals you enjoy.
3. Count calories.
4. Limit your number of meals and hours you eat.
5. Get plenty of sleep.
Find a couple high protein meals you like. Record the calories for these meals.
Each day you will eat these meals in a predetermined time frame (Try 6-12 hours).
You will go to bed at a decent time to ensure you get the sleep you need.
Weigh yourself daily and at the end of each week (or two) if you have not lost weight, adjust your calories down.
The ability to Level Up your life is a great opportunity for you.
The chance to gain and substantially improve any aspect of life we choose to focus on is extraordinary.
No other being alive truly has this option.
We have complete control over how much we learn, earn, and experience.
We can greatly impact our health and relationships.
We can dictate what we do on a daily basis to provide progress in all areas of life.
Some of us will choose to be sedentary. To sit on our hands and let life pass us by.
Others will stand up for themselves. These individuals will take steps to improve the quality of life they live.
What actions are you taking to Level Up your life?
Are you reading and learning?
Are you saving and investing?
Are you walking and lifting?
Are you loving and caring?
Are you journaling and meditating?
Are you buying and selling?
If you seek advancement I suggest you act accordingly.
Meaningful moments, both good and bad, etch themselves in our memory. They profoundly influence us as they hold the power to alter the direction of our lives.
In theory, life would be grand if we never experienced the hardships of failure. But this is a dream that will never come to fruition.
Failure is a part of life.
Failed tests, failed relationships, and failed jobs.... We've all tasted the bitterness of these moments. We grown frustrated, we've cursed, and we've cried.
We wish for success in all that we do. We want to feel proud, be desired, and prove ourselves worthy to the world.
When you welcome failure, you will eventually succeed. Failure is nothing more than a learning experience. It can be painful, but there is always a lesson to be learned.
Broken relationships, bankrupt businesses, or flunking out of school each carry with it value. There is a takeaway sitting there. Open your eyes and ears to examine what went wrong, what needs improved, and how you can change to never fail in that manner again.
When you shift your mindset to embracing failure for what it is, you will never stop improving.
Failure should not be a deterrent. Failure should be a catalyst for success.
We each have an internal GPS.
This system leads us through the day to where we want to go.
Some days we trust our system. When we do so, are days are rewarding.
When we don't, we regret it.
Our GPS is made up of our principles and values. Our mind knows ultimately what our gut and instincts tell us. Our subconsciousness knows right from wrong better than our conscious mind.
Our consciousness can lead us astray. It can push us to cut corners, stab others in the back, or take actions that will later fill us with regret. Our consciousness cares mostly about immediate gratification. What can we do NOW in order to gain money, significance, or better my position. It does not lend much thought to the future.
As tempting as immediate gratification can be, it can lead to trouble down the road. When you stray from your values and ignore your principles no success will be worth it.
Stay true to who you are. Follow what you believe is right.
If you do this, you can recover from any failure while every success will be enjoyable and meaningful.
Life is a game.
Luckily, you create your rules.
Set out every day looking for ways to win the game.
With a winning attitude and a desire to find victory, you will quickly become unstoppable.
The momentum built from constant success will create a powerful stimulus that you can ride to achieve your goals.
You define your victory.
You choose how you win the game.
Making a sell.
Writing a chapter.
Hitting a new PR.
Going on a date.
Victories can be plentiful if you play the game right.
Success is simple. There are 3 steps required. If you follow these three steps repeatedly, you can master anything you desire. The key that makes these 3 steps work is consistency.
What makes success so difficult is people give up. They quit on themselves. Some quit at the first sign of adversity. Some quit an inch from striking it rich.
If you are a quitter, you will never succeed. Outlast the competition and you win the battle.
If you can't consistently follow this formula you are bound to fall short. You won't realize your potential. You won't master your craft. You won't make the money or find the freedom you desire.
I implore you to follow these three steps. Whether you utilize them for business, health, or relationships, this three step process will lead you in the right direction. Follow it long enough and you will reach the peak.
Never stop learning.
Always test what you learn.
Analyze your actions.
Below are two "12 Days of Fitness" options.
The first is the "easier" version. This option would be great for those who are brand new to exercise or have taken a lot of time off recently. Day 1 will start with one exercise for 12 reps. Each day we will add one new exercise. On Christmas day you will have 12 exercises for 12 reps apiece for 144 total repetitions in the workout.
Day 1: 12 Burpees
Day 2: Day 1 + 12 Sit-ups
Day 3: Day 1-2 + 12 Rolling Get-ups
Day 4: Day 1-3 + 12 Leg Raises
Day 5: Day 1-4 + 12 Squat Jumps
Day 6: Day 1-5 + 12 Jack Knives
Day 7: Day 1-6 + 12 Lunge Jumps
Day 8: Day 1-7 + 12 Plank Jacks
Day 9: Day 1-8 + 12 Squats
Day 10: Day 1-9 + 12 Inchworms
Day 11: Day 1-10 + 12 Reverse Lunges
Day 12: Day 1-11 + 12 Push-Ups
After you've completed each exercise rest as long as you need before you start the next one. Youtube is your friend if you do not know what a particular exercise is. Feel free to modify exercises based on your abilities as well. For example, push-ups can be easier by placing your knees on the floor or your hands on an elevated surface.
The "harder" version uses the same exercises and scheme of adding an exercise each day, but instead of 12 reps we encourage you to do as many as you can for 1 minute.
Day 1: Burpees for 1 Minute
Day 2: Day 1 + Sit-ups for 1 Minute
Day 3: Day 1-2 + Rolling Get-ups for 1 Minute
Day 4: Day 1-3 + Leg Raises for 1 Minute
Day 5: Day 1-4 + Squat Jumps for 1 Minute
Day 6: Day 1-5 + Jack Knives for 1 Minute
Day 7: Day 1-6 + Lunge Jumps for 1 Minute
Day 8: Day 1-7 + Plank Jacks for 1 Minute
Day 9: Day 1-8 + Squats for 1 Minute
Day 10: Day 1-9 + Inchworms for 1 Minute
Day 11: Day 1-10 + Reverse Lunges for 1 Minute
Day 12: Day 1-11 + Push-Ups for 1 Minute
To make this real challenging rest only 1 minute between exercises. Once again, utilize youtube and modifications to your advantage.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!