“Take care of your body; it’s the only place you have to live.” –Jim Rohn
With a focus of health and wellness in the September 2013 issue of SUCCESS, Darren Hardy sat down with Jonathan Roche, founder of Breakthrough Health & Wellness Solutions, Inc., award-winning fitness expert and 12-time Ironman Triathlon finisher, to discuss his passion and tips for health and fitness. Roche shares his ideas and tools to inspire people to improve their own fitness and wellness habits, and one of those tools is the “Win Today Check List,” which you can check out in a PDF chart here. The purpose of this list is to tackle your action items and put you in the position to achieve your goals. It’s a list to keep you on track.
“It’s the small steps that ultimately lead to the victory,” he says. These are his secrets to optimizing your life and refining your habits for better health:
Attitude and Focus
1. Concentrate on your health as opposed to losing weight. If you have kids, concentrate on your kids and how you losing weight will help improve the energy you bring to that relationship.
2. Hold yourself accountable and don't make excuses. We are all extremely busy, but you can fit movement into your schedule. You owe it to yourself to have some personal time at least three times per week.
3. When you exercise, be proud of yourself. Know how much that attitude positively affects your energy, health and life.
4. Stay positive. Life is too short to beat yourself up over weight that you have gained or workouts you have missed. Stay positive and it will help all areas of your life.
5. Have fun. If your workouts are not fun, then you are not going to keep doing them. So, if you dread going to a gym, don't go. Instead, go for a walk or play with your kids in the yard. If you can turn the dreaded exercise word into a fun activity, then your chances of being successful dramatically increase.
6. Throw the rear view mirror out the window. Concentrate on today and tomorrow. You can't change the past, and beating yourself up is only going to drag you down and move you in the wrong direction. Today is a new day so take advantage of it.
Exercise and Movement
7. Do interval workouts two or three days per week. Intervals help you burn 30 percent more calories per workout and can help leave your metabolism elevated for up to 12 hours after each workout. You can access a free sample workout by going to: https://www.noexcusesworkouts.com/sample-workouts/
8. Do the 6-minute No Excuses Workout two or three days per week. You can do this quick and highly effective strength training workout right in your living room; no equipment is required. You can access the free sample workout by going to: https://www.noexcusesworkouts.com/sample-workouts/
9. Turn random acts into fitness. Take the stairs at work, park in the furthest spot at the store, play with your kids instead of sitting on the sideline, and walk in place while brushing your teeth. Be creative and you can turn activities you already do into opportunities to improve your health.
10. Always eat breakfast and never skip meals. Try to have breakfast within one hour of waking up. This will help keep your metabolism buzzing. Skipping meals causes your metabolism to slow down and sends the signal to your body to store your next meal as fat in order to avoid starving.
11. Drink 64 ounces of water per day, plus one additional ounce per minute of workout time. You should be going to the bathroom at least once per hour.
12. Eat something every two to three hours. Make sure to have healthy snacks midmorning and midafternoon. This also helps keep your metabolism buzzing.
13. Control your portions. Avoid seconds and eat until you are no longer hungry instead of until you are full.
14. Only eat dessert once per week. This could save you 300 calories per day on the six non-dessert days (1,800 calories per week). Since you have to have burned 3,500 more calories than you consume to lose 1 pound, this new habit could lead to losing an additional pound every two weeks or 26 pounds in one year!
15. Limit yourself to one soda per day. This is tough, but the excess sugar is not good for your health and can cause major ups and downs as far as your energy level. Instead, view your one soda as a treat and substitute in water for a healthier habit.