Self-Improvement

How to Use Discipline to Add New Habits and Gain More Time

How to Use Discipline to Add New Habits and Gain More Time

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By the time this article hits your eyes, we will be almost a month into the new year. 2017 — sounds beautiful, doesn’t it? A fresh start, new beginnings, and a worldwide surge to becoming the person you always wished to be. No matter your resolution for this new year, there is one solidifying factor that resonates throughout all our goals: discipline.…

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Leverage: The Simple (But Not Easy) Element of the Challenge That Changes Lives

Leverage: The Simple (But Not Easy) Element of the Challenge That Changes Lives

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I’ve been in the fitness coaching business for over 25 years, and in that time, I’ve tried many strategies to gain leverage over people. Why do I need leverage? Because when left to their own devices, people invariably make choices that undermine their own best intentions to get fitter and healthier.

It’s easy to make the “right” choices in the presence of your coach or trainer, but it’s a different story when you’re back at work, at home alone, at a party, or opening the freezer for a midnight snack.…

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How the Whole Life Challenge Taught Me Impulse Control

How the Whole Life Challenge Taught Me Impulse Control

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Over the years and through trial and error, I’ve discovered the ways in which I move best through this world. I now have blanket policies that instruct me to avoid intense math at all costs, refrain from engaging in political posts, and resist correcting my friends’ grammar via text.

Thanks to my many shots at the Whole Life Challenge, I’ve also learned that I need accountability to control my impulses and stay in my healthy-eating lane.…

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How to Create a Winning Team of Voices in Your Head

How to Create a Winning Team of Voices in Your Head

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Fielding a great team is crucial to winning on any playing field. The same is true in building long-term, sustainable health and fitness.

But I’m not talking about your friends, family, co-workers, and gym buddies who are there to help keep you motivated and accountable. Those people are important — but just as important, if not more so, is the team that is with you 24/7, giving you advice, encouragement, or, alas, discouragement no matter what you’re doing.…

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Commitment: The 4 Hard Choices for Success

Commitment: The 3 Hard Choices for Success

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Commitment is hard, harangued by the twin devils of temptation and convenience, hamstrung by lack of preparation, blown back by our general aversion to difficult work.

Undoubtedly, you’ve decided to change something today. You’ve decided to accomplish something.

‘Tis the season, after all.

Regardless of the nature of your goal, you would do well to commit with more than mind. You’ll need to change your environs and alter patterns.…

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Stop Making Failed Resolutions, Do These 6 Things Instead

Stop Making Failed Resolutions, Do These 6 Things Instead

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Almost half of Americans make resolutions each year. Not surprisingly, the most common resolutions people make are to lose weight and go the gym more. In fact, more than 65% of Americans say they plan to exercise more in the coming year.

But while many seem willing and eager to get started on a new objective, the percent of people who are successful in achieving their resolutions is a meager 8%.…

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How to Swim Out of the Storm When Life Is Drowning You

How to Swim Out of the Storm When Life Is Drowning You

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I am struggling to get air into my burning lungs. I can see firm ground in the distance — but it’s just out of reach. A wave of panic starts in my gut, rolling up my spine — I might not get through this.

No, this isn’t a new extreme workout I’m floundering through or a flashback to water polo in high school PE class.…

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Why You Need to Ditch Your Goals This Year

Why You Need to Ditch Your Goals This Year

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To be successful, ditch your goals.

Say what?

Yes, you heard that right. Ditch your goals.

We’ve been taught to set goals anytime we want to achieve anything. They should be SMART: specific, measurable, actionable, realistic, and time sensitive. But the motivational gurus who’ve taught us this didn’t necessarily take into account the psychology involved in personal growth and achievement.

The problem with traditional goal-setting is that it can be a stressful and disheartening experience as often as it is a motivating and exciting one.…

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Better Than Fun: Why You Should Always Do the "Hard" Things

Better Than Fun: Why You Should Always Do the “Hard” Things

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Adam Carolla, Loveline host turned podcaster, said something years ago that stuck with me.

He was talking about having kids. Someone asked him if it was fun having kids. He paused, thought for a minute and then said, “No, it’s not fun. It’s better than fun.”

Fun describes things like watching a movie, going to dinner with friends, or jumping on a trampoline.…

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2 Ways Vulnerability Can Make You a Better Man

2 Ways Vulnerability Can Make You a Better Man

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It wasn’t so long ago I would have rejected the idea that vulnerability could make me a better father, a better husband, and ultimately a better man. These days, I know better.

Like most men, I once viewed vulnerability as weakness. Then I discovered true vulnerability.

It all happened when my wife became pregnant.

To say my wife suffered horrific morning sickness would hardly describe how completely debilitated she was during each of her pregnancies.…

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How to Find Fulfillment and Happiness: Identify Your Hedgehog

How to Find Fulfillment and Happiness: Identify Your Hedgehog

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The world is made up of hedgehogs and foxes. The foxes are clever. They can run and jump and bite. They can attack hedgehogs in any number of ways. The hedgehog is very simple. Under attack, a hedgehog always does the same thing. He rolls up into a ball with his spines pointed out. The fox is clever, but the hedgehog keeps it simple, so the hedgehog always wins.…

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How to Persevere as a Beginner and Get Past Intimidation

How to Persevere as a Beginner and Get Past Intimidation

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When I first learned to ski, I was in junior high. I was a late bloomer, and I was old enough to feel the pain of being judged by my peers. Old enough to know the feeling of failure. Old enough to know that when you fall, you feel pain and you can get hurt in the process.

With that as my backdrop, I was full of apprehension on my first day of skiing.…

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