Integrating Physical Activity into Daily Routine

I rarely meet top performers who don't prioritize exercise. To me, this type of discipline is not about making the right decisions. It’s about setting up a weekly rhythm that makes it hard not to win. A friend asked me how I exercise consistently (even when I don't feel like it) So here's what works for me to consistently exercise 4-5x per week: ✅ Strategy 1: Power in numbers Leverage community and the help of other people in your life. - I invite at least one person to do a workout with me every week. The pic below is a throwback to when Armand Farrokh, Anthony Natoli, Vin Matano 🐝, and I did a workout together. Do you have friends you can invite to workout together? - My wife, Sara, and I do something active together at least once per week. Can you get your partner, kids, family, roommates, etc involved in one workout together each week? - F3 is a group that I’ll feel bad about not showing up to. I get to see the same guys every week. How can you join or build a community around this that you’d feel bad not showing up for every week? ✅ Strategy 2: Find multipliers Find ways to kill two birds. - I use workouts as a way to hang out with friends. Everyone wants to be more active. It’s not just a meet up and grab coffee or lunch. It’s…let’s work out and then eat after. - Sneak in exercise outside of your exercise. Sara and I try to walk anywhere that’s a 20-30 min or less walk. We take a hip hop dance class together once per week. You can get a walking treadmill for your desk. This tiny, daily stuff actually adds up way more over time than doing big workouts. How can you incorporate an active lifestyle into more of your everyday life? ✅ Strategy 3: Reduce the mental work Make it stupid simple. - Commit to classes and group workouts. ClassPass, Orangetheory, Barry's...they're all great options. How can you mix up your workouts? And commit to a community or group classes that have a cancellation fee? - Keep the workouts very simple and start small. The best diet/exercise plan is the one you can be most consistent with. Treat this like an experiment. What do you really like to do? ✅ Strategy 4: Make it your top priority Go full send on the commitment. NOT the intensity of the workouts. Make it a part of your life. - Find ways to workout around work. How can you instill this into your work culture? And make exercise a part of everything you do in business? And with your team? And in-person events? Workout with one of your reps each week before or after work. - I engineer my calendar around my workouts. The most important workout for me is the one 5:30am on Monday mornings. Hell of a way to start the week. How can you engineer perfect start to the week to gain momentum? ~~~ How else do you make exercise a sticky habit? Would love to hear your thoughts in the comments. #throwbackthursday

In 3 years, I've walked 16 million steps. While fitness trends come and go, walking remains a timeless, life-changing exercise. Modern lifestyles have led to a decline in walking, but it's crucial for our health and well-being. Forget the 10,000 steps myth. Studies show longevity benefits taper off around 8,000 steps/day. Walking is a high-leverage habit that improves health, wealth, and happiness. It's a form of moving meditation and boosts creativity. To integrate walking into your routine: -Take walking meetings or calls -Go on coffee walks with friends/family -Use walks for brainstorming -Get a dog for outdoor motivation -Track your steps and aim for incidental exercise throughout the day. Gamify your walking: -Clarify your purpose (health, creativity, stress relief?) -Set achievable daily goals -Establish walking rules (listen to audiobooks, generate ideas) -Use triggers to initiate walks (cravings, scheduled times) Walking has transformed my health, weight, and creativity. Aim for 8,000+ steps/day. Don't let excuses hold you back – reframe walking as an enjoyable game. Slow down, savor each step, and watch how it changes your life.

Was your health on your resolution radar for 2024? Self-Care became a goal area on my Personal Strategic Plan back in 2022. Now, for me, self-care means a lot of different things. For instance, we removed all of our outstanding debt (except our mortgage) over the past two years. I've established several "recurring personal maintenance" efforts, like a routine haircut every two weeks with the same barber. Also, I'm being more intentional about spending time with family. Health was a tricky one, though. Working from home has surprisingly made it more challenging. When I worked in an office, leaving a little early and hitting the gym was pretty easy. Plus, I found myself easily getting over 10,000 steps a day going from meeting to meeting -- especially when I worked at USAA! A month ago, I noticed that I was only "active" an average of 29 minutes a day (measured by my smart watch). The fitness application on my phone was telling me that I needed to be active an average of 90 minutes a day. Ugh. Now, I've tried different things over the past few years (e.g., Peloton, gym membership, walking on property). These occasional activities weren't having the effect I wanted. So, I, using data, devised a plan. Perhaps this approach might help you too. 1. I built a spreadsheet to record active readings at 8 am, 10 am, 1 pm, 5 pm, 8 pm, and end of day. 2. I recorded my active minutes and number of steps during these times from my fitness application. My active times were basically walking to the office in the morning, walking to the house and back to the office at lunch, walking to the house at the end of day, and cooking dinner. Weekends, I'm more active because I'm not sitting working, and I normally ride my Peloton for 20 minutes. 3. With this data, I devised a plan. I already had purchased a walking pad, so this was my solution. Five times, during the workday, I would get up and do five minutes on the walking pad in the office. By incorporating just small amounts of walking -- micro fitness -- throughout the workday, I doubled my average active minutes for the week. Now, I only track my active minutes at 8 am, 1 pm, and end of day. I've even found that I am walking a little longer on the walking pad, when I have time. I've even starting walking five minute-laps in the house at times. LOL The solution was "micro fitness." Instead of wasting time pre- and post-workout (e.g., changing clothes, driving, showering, etc.), now I just pepper in several minutes of walking throughout the day. Could this "micro fitness" approach help you? ….. Follow me if you enjoy discussing business and success daily. Click on the double notification bell 🔔 to be informed when I post. #business #success #incubator #coaching #consultants #neversettle

I wanted to share a personal aspect of my routine that has been an absolute game-changer for me. As a husband, a father, and a tech executive, maintaining a clear and focused mind is crucial to juggling the various roles life throws at me. That's why I've made running a 5k a daily practice, and let me tell you – the mental benefits have been remarkable. Running isn't just about physical health, it's become my secret weapon for mental clarity. Those 30 minutes of solitude on the pavement allow me to disconnect, reflect, and recharge. It's a time when I can sort through thoughts, plan my day, and simply let my mind wander. This routine has given me the strength and resilience to excel both at home and in the fast-paced world of technology. Speaking of technology, it's fascinating how science continues to uncover the profound impact of exercise on mental well-being. 🧠 Did you know that recent research is advocating for exercise to be a central component in managing depression? In fact, a groundbreaking study highlighted that physical activity can be 1.5 times more effective than traditional counseling or even leading medications. 🌟 (https://rb.gy/whfid) This revelation reinforces the powerful connection between our physical and mental states. It's a reminder that dedicating time to move our bodies not only contributes to our physical fitness but also nurtures our mental health. I encourage each of you to find your own way to integrate movement into your daily routine, whether it's running, yoga, dancing, or any activity that resonates with you. Let's embrace the science-backed potential of exercise to enhance our lives and those around us.