Why are we here

We’ve talked about the importance of keeping our buckets filled and not letting any of them get too low. We’ve talked about mental health and meditation on Episode 10 but we’ve not chatted about physical health. Today, we’re going to do that!

Let’s let the bodybuilder leads us into this

Kolby’s Perspective

• Fitness is a spectrum
• My journey hasn’t always been on the bodybuilding side of the spectrum
• Previously overweight, bloodwork was poor and wasn’t happy
• Decided that for the sake of my own health and for my family I wanted a change
• What keeps me going
  • Knowing I’m extending my own life by putting a focus on my health
  • I know what it feels like to not be happy with my health – and I don’t want to feel that way again
  • Discipline – plain and simple
• Tips
  • Morning routines
  • Tracking
    • Food
    • Weight
    • Activity
    • Being able to look back gives you a perspective of where you’re headed and if your focus on the health bucket is where you want it
  • Preparation
    • Meal prep
      • Grocery shopping should be planned
    • Having healthy food around you
      • Get the crap out of your house
  • Workouts
    • I always have a program but I mix it up often to prevent burnout
    • I do a ton of Home workout Programs – Check out Kolby’s blog at http://weliftfitness.com on some of the programs he does.
    • I’ve never had a workout I regretted
  • Motivation
    • Five-second rule
      • Let’s be honest – no one likes working out.
      • Your mind can justify anything given enough time
      • If you ask yourself the question, is eating this fast food or skipping this workout going to help me towards my goals and only give yourself five seconds you very likely will make the right decision.
  • How to make time for it
    • Intensity and intention – you have to choose to make this bucket a priority and put energy towards it.

Shaun’s Perspective

• Shaun has always been really good at dieting but has struggled with making those programs a lifecycle.
• Shaun is working with a nutritionist to develop healthy values.
  • How to make decisions off of your plate
    • What should be on your plate in terms of proteins, veggies, etc.
    • Not tracking macros to say, but keeping track of portions and types of nutrients
    • Always splits plates into quarters and makes sure to get a blend of proteins, starches, veggies, and fruits.
  • Unlike other diet programs, Shaun hasn’t shot down in weight but is making progress and feeling healthy. Since he’s not on a diet, he doesn’t feel bad about having a meal out as that doesn’t mean he’s off his diet but instead he may need to add more veggies or protein.
  • What food do I want to fuel my body?
• Preparation
  • Buying groceries 4 days at a time
    • Saves money and time and reduces waste
• Workouts
  • Running twice a week, lifting once a week
  • Will be adjusting this as he progresses

Kolby’s Call to Action

Determine your routine/program and what that looks like for you. Everyone’s fitness journey is different. Different people enjoy different workouts, have different nutritional needs, and different health and fitness goals. The key is that you’re being intense and intentional about them.

Spend some time determining what your own goals are and what changes you need to make in your own life to accomplish them.