Author: Richard (Page 10 of 11)

The Incredible Power Of Habit

I talk about habits all the time and the importance and power of having positive habits that create less stress and move you towards your goals, both short-term, and long-term. Here’s a quick overview you need to know because your habits make you.

How Habits Work

Studies indicate that it takes 21 days to develop a habit pattern.
Awareness of your actions and lots of practice is the only way to establish a habit pattern that will last.
Creating a positive habit will boost your mood and provide more self-confidence.
Past experiences can bring on habits that will affect you for the remainder of your life.
Every one of your habits is a loop that begins with a trigger, which results in the behavior, which leads to a reward.

Key Habits of Successful People

Habits are responsible for your success – or lack of success.
You may not realize that bad habits are holding you back.
When you practice a good habit for 21 days, you’re well on your way to a successful outcome.
There are certain habits that are likely found in every highly successful person.
Practice habits constantly
Triggers, behavior, and rewards work together.

How to Create New Habits

There are certain “ingredients” found in the creation of every new habit.
First, identify the habit you want to create.
Visualization is a main part of creating a new habit.
Make a commitment to change.
Rewards are important.
Don’t break any part of the habit loop.

How to Stick to Your New Habits

Know the habit you want to establish — inside and out.
Remember the three parts of every habit are the trigger, the behavior, and the reward.
Set aside time in your schedule to develop the new habit.
Planning what you will do in case a lack of willpower occurs is essential to succeeding in the formation of the new habit.
Know the saboteurs in your life.

5 Tips For Making A Fresh Start

Here are some ideas and words of wisdom to help you dive into new beginnings with a new excitement and energy that you may not have felt in a very long time. So, set those goals and keep motivated – here’s how:

1. Take ‘failure’ out of your vocabulary. Not meeting a deadline or goal is actually an opportunity to learn how to do it better next time. Think of your new beginning as a map with detours and roadblocks along the way.

2. Try something new each day. Whether it’s a new route to work or a new recipe at home, don’t become stagnant with your daily routine. See a movie or read a book that’s different from those you usually see or read.

3. Meet people. Make it a point to meet new people outside of your current social and work circles. Be approachable for others – a simple “hello” works most of the time.

4. Don’t try to be part of the crowd. It’s what is different about you that sets you apart and makes you special. Embrace those differences rather than trying to change who and what you are just to fit in.

5. Take care of your own needs first. It’s like the talk they give on an airplane – “be sure to put on your oxygen mask first and then help others.” Unless you’re a bit selfish with your own needs and wants, you won’t be any good to others.

Always be willing to change to meet your desires and goals. Remember that no matter how hard you worked or how far you’ve come, today doesn’t meet the need for where you want to be tomorrow.

You should have a personal mission statement that both outlines and specifies what sums up who you are and what you want to become. It will help to bring focus and purpose to the life you want to lead.

Celebrate each goal you reach, whether small or large and always look at the big picture of where you want to be. Focus on the milestones of your journey rather than the beginning or end to make the journey much more doable.

I See Potential In You

#motivation

A photo posted by @rigorous73 on Nov 7, 2016 at 8:36am PST

Mark Sisson on Primal Endurance

Total Immersion and Podcasts

Can you imagine learning a little something from an expert? Everyday?!

I like listening to podcasts, but it’s just recently that I decided to listen to a podcast (or even a portion of one) every single day during the typical business week.

How else can you glean advice from experts in all sorts of fields so easily?

The majority of podcasts I listen to are business, marketing, success, exercise, nutrition, tech, mind, CrossFit, etc.

I learn, I get motivated, I stay focused, and I learn some more… All from podcasts that are readily available to me and YOU.

I’ve “learned” from the likes of:
Richard Branson
Seth Godin
Dan Sullivan
Joe Polish
Daymond John
Tim Ferris
And a ton more under-the-radar leaders in their field of expertise.

Some of the particular podcasts I’ve been listening to lately are:
Self Made Man
The Art of Charm
Lewis Howes
Tim Ferris
Dave Asprey
Mastermind Talks
Entrepreneur On Fire

They all have great guests that may not be well known, but are experts in their field.

So in essence, I’m immersing myself in learning everyday. And now I get to execute on the things I learn that can improve my life in all aspects.

Increasing Your Capacity with Craig Groeschel

A true leader and great talk from Craig Groeschel, founding and senior Pastor at Life.Church.

How Much Protein Should You Consume?

People want to get leaner, stronger, faster, and look better, but they don’t consistently do what’s needed to get there. Sometimes it’s just too much info at once and they don’t know where to start. They get buckled down by overwhelm.

Well, here’s a directive for you. Eat 1 gram of protein per pound of bodyweight.

(Here’s my “new” thing as of late. Directives. Straight, simplified instruction, without any fluff. It’s a do this, do that, get results methodology. Start simple. We could always add layers of complexity and detail. But whatever it is you do, you have to start and make it simple to do so.)

Your main focus is to hit that goal above for three weeks straight without fail. And I promise you’ll notice a huge difference in your physique.

This is the single biggest habit you can do with your nutrition to “move the needle” with regards to a change in your physique (assuming you’re already working out consistently).

You can consume half your protein intake with shakes, that’s fine, but no more than half. You need to eat chicken, red meat, fish, eggs, etc. Do it. Get it done. Daily.

How I Make My Bulletproof Coffee

Okay, here’s a step by step on how I make my bulletproof coffee. It’s great first thing in the morning. Plenty to sustain me till mid/late morning when I take my first protein shake.

No excuses now – here you go:

Step 1. I brew good coffee and pour it into a large cup.

Step 2. I put 1 tablespoon of unsalted butter (I use kerrygold brand) in cup.

Step 3. Put 1 tablespoon of coconut oil (or specific MCT oil) in cup.

Step 4. Blend it… you’ll get a nice froth on top.

Step 5. Pour into your favorite mug, enjoy, and dominate your day!

(And yes, that is a sponge bob plate in the pic below… ha!)

So that’s how I make my “bulletproof” coffee. During the week, I typically don’t take in any carbs until afternoon. I don’t need it. I function well and energetically on fats and protein. I’ve “trained” my body not to need carbs to start the day.

Rethink how you power your mornings. Now go ahead and try some bulletproof coffee. One thing to note – if you’re not used to higher fat intake, start slowly with 1 tsp of the unsalted butter and coconut oil (or MCT). Test how it goes and move on from there.

[Originally posted August 2014]

If you want to take a peek at my current eating plan, go to KetoRECOMP.com.

Your Daily Objective

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It’s why many of us don’t get things DONE. We’re not clear in what we need to do. I use a simple web app called Simpleology. It’s helps keep me focused on my daily targets.