Note from Sean:
I’ve always been terrible at getting back into healthy habits after a big trip or project.
So I told Mike for this month’s fitness post to come up with with a plan for getting back on track that’s stupid easy, yet incredibly beneficial.
This is the result, and it’s scary easy to do. This post will take you less than 2 minutes to read, but the impact can be huge.
If you’re going to join me in implementing this Kickstart this week – tweet about it here!
Take it away, Mike!
Making health a daily priority is important for everyone, but it’s especially important for entrepreneurs in order to stay motivated, productive, have more energy, and less stress.
Knowing where and how to start though, can be a challenge.
Weight training, cardio, drinking water, eating well, stretching, and meditation all contribute to your health.
It may all appear overwhelming at first, but when you break it down into small steps that can be done daily and in synch with your schedule, you’ll be surprised how easy it is to get it all done.
It’s all of these small healthy steps that contributes to your overall health.
Keep It Simple
You don’t need to know how to do every single exercise or be able to run several miles to get started.
You don’t need a degree in nutrition or be a yogi either to apply some basic principles of nutrition and stretching into your daily routine to reap the health benefits of each.
Insert KISS principle here. (Keep it simple stupid)
The KISS principle is a design rule that states that systems perform best when they have simple designs rather than complex ones. A principle that is very applicable here.
Writing daily will make you a better writer. Completing your most important tasks first sets you up for success tomorrow. Sean wrote a great post about this, My Best Secret For Killing Procrastination And Getting Stuff Done. It’s what you do today, that’ll set you up for success tomorrow.
As entrepreneurs, we understand this.
This applies to your health as well. What you do today will determine your energy, motivation, and productivity tomorrow.
Enter: The 7 Day Health Kick-Starter
Anyone can benefit from this health kick-starter, regardless of fitness level.
You don’t need a gym or to dedicate hours at a time to complete these seven days. It can be completed anytime, anywhere, even if you have very little time.
Complete each day’s assigned health goal. In addition, complete the health goals from the previous days as well. So, on day one, there will be one goal to complete, day two, two goals, day three, three goals, day seven, seven goals to complete, if you follow the logic.
Here’s the breakdown of the plan:
Day One: DRINK 16 OUNCES OF WATER
Drink two 8 ounce glasses of water anytime throughout the day. It can be all at once or gradually throughout the day. Feel free to drink lots more water, but no less than the 16 ounces.
Day Two: EAT ONE SALAD
Eat one salad anytime throughout the day. All vegetables allowed, the more the better. For salad dressing, feel free to use your favorite dressing but not more than one tablespoon.
Day Three: 20 MINUTE RUN OR WALK
I suggest a 20 minute run or walk although feel free to bike, use the elliptical, or swim. Any form of aerobic activity that gets your heart rate up will work here.
Day Four: 20 PUSH-UPS
Depending on your fitness level, push-ups can be completed either from your knees or from your toes. Regardless of which method you use, make sure your chest touches the ground with each push-up.
Day Five: 50 ABDOMINAL CRUNCHES
It can be a variety of different abdominal crunches although the number of reps must add up to a total of 50 crunches completed.
Day Six: 5 MINUTE MEDITATION
5 minutes of complete silence with no distractions. No phone, music, people, etc. Sit or lay down with your eyes closed in complete relaxation focusing only on your breathing.
Day Seven: REWARD YOURSELF
Congratulations! You’ve completed six out of the seven days. Reward yourself with your favorite meal, a new outfit, a massage… anything goes here.
Now that you have some momentum on your side, keep it going by repeating these seven days again.
About Mike Goncalves:
Location 180 was the catalyst for Mike creating and launching his own blog, The Wellness Bucket, almost a year ago.
Sean’s resources, tools, and feedback served as Mike’s spring board to location independence.
Mike currently offers online resources, support, and courses through his blog, The Wellness Bucket, for anyone looking to improve their health and overall happiness in their lives. For weekly updates on all that’s new and available, join his free email membership.