009 // The Best Form of Exercise

Q: What is the best form of exercise?

A: The one you'll do consistently.

There are 2 lies in health and fitness that deserve to be exposed:

1) You have to do stuff you hate in order to be healthy and fit.

2) You have to find the perfect plan

They usually work in tandem. The "perfect" 6 week plan is packed with stuff you would never choose to do. You grit your teeth through it and breathe a sigh of relief when it's over.

To be clear, change requires doing things you don't love doing because growth is often found outside your comfort zone. But that's not the best place to start because change is built on momentum.

You need wins in the beginning that spur you on to new challenges. This is the long term approach that compounds over time, leaving you better 5 years from now and beyond. ​
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NEW PLAN:

+ two strategies for building momentum

1. Become a Student.

Student's study. With peaked interest, they embark on a journey of learning and growth. The fulfillment is found in the process of discovery, not the outcome. The work happens on it's own and the outcome takes care of itself.

• Do the outdoors fascinate you? Research every hiking trail and work up to the hardest one
• Do you want to learn to defend yourself? Take jiu-jitsu or boxing classes
• Have you always loved a certain sport? Go play it.

Take time to become self-aware in the things that make you curious.

2. Think Small

Motivational speakers and self-help books say: "think big". Many times, thinking big isn't useful because it doesn't require any present responsibility. A wise investor said: "I won't give someone $500,000 if they can't tell me what they would do with $5,000."

The better question is: How small can you think?

What's the smallest amount you can do consistently that puts you on the right path?

For example: If working out consistently is a struggle, instead of immediately joining a gym or hiring a personal trainer, walk 20 minutes every day for 7 days.
After that, walk 40 minutes every day for 7 days.
By the end, you will have accumulated 14 consistent days of exercise.

As you build consistency, you build momentum. You start to feel energized. Your self-perception shifts and you begin to believe you can be a fit person. With confidence, you are ready to progress in your journey.

Maybe you start to run during a portion of that time, or maybe you add a set of push ups at the end. Make these little progressions over a month, and your mindset toward exercise and your internal belief will change. You're ready and motivated for more. NOW, if you want to hire a personal trainer and take it to the next level, great. You're doing it out of momentum and identity, not to climb out of a deficit.

With goals, think big.
With progress, think small.

Remember, you are in the process of becoming someone.
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The only person you can fairly measure yourself against is yourself yesterday.

Here's to better than yesterday,

TOMMY

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Email Archive:

​001 // Step 1 to a Healthy Life​

​002 // Your Body Runs on Clocks [Circadian Health]​

​003 // Sleep's Connection to Eating Healthy​

​004 // Make Movement A Movement​

​005 // What Mice Taught Us About Eating Healthy​

​006 // The story of a 61-yr-old Farmer Ultra Marathoner​

​007 // Redefining Health for a Meaningful Life​

​008 // A Guide To Cardio Training​