Tips for Maintaining Consistency in Exercise Routines

Finding time to exercise as a busy parent / executive: We know WHY we need to do it. But this is about trying to figure out HOW to do it. Here is what is working for me so far... Last week I posted how large epidemiological studies show that every hour of exercise adds ~2-3 hours to your lifespan. And that some are even showing closer to 4-6 hours—so potentially as much as 2-3 quality waking hours. (Schnohr et al., 2015.) I also discussed that this doesn't just give you more quality years... but adds quality to your years. (I.e., you will have more energy, sharper thinking, better emotional regulation, etc.) That's quite a big ROI on your time investment. Now it's just a matter of figuring out how to make it happen. Here are my core principles: 1) Have exercise equipment at home... getting to the gym is a big hurdle. So take away that hurdle. I started with just a pull up bar/dip stand, 90lb adjustable dumbells, and a weight bench—I've then added stuff here and there since then. 2) Hit it hard Saturday & Sunday (non-negotiable)... you'd be amazed at how much progress you can make with just 2 hours of exercise a week if you're consistent. 1 hour Saturday. 1 hour Sunday. 3) Early in the morning or after the kid(s) go to bed... try to sneak in a quick and easier workout. This helps you go from 2 hard sessions a week to 4 sessions a week—albeit 2 easier ones. 4) Anything is better than nothing... even if you can just get a single set of pull ups in that's helpful. The biggest problem is losing consistency and then losing progress. Even a single set reminds those muscles to stick around... because they may be needed soon. 🤣 5) If you can't gain, seek to maintain... if you just had a baby in the last 3 months, or your in peak trade show travel season, or life is just extra crazy for some reason—remember to just try to do something. It's MUCH easier to maintain than it is to gain. You can keep most of your progress for months with just 2 workouts a week. It's MUCH harder to come back from stopping exercise completely. 6) Just start... I have a rule. If I don't feel like working out I tell myself: "Just do the 10 minute warmup and if you don't feel like it after that you can quit." I don't think I've ever quit after warming up because once the blood is flowing and you have those endorphins pumping you just want to keep going. So just commit to the warmup and the rest takes care of itself. That's a few things that work for me. Every stage of life is different. Every person is different. I think the best thing to do is not rely on motivation... but rather figure out a system of rules that works best for you. "You do not rise to the level of your goals. You fall to the level of your systems." -James Clear Just remember why you're exercising and the ROI it has. It's not a sunk cost time. You get the time back 2-3 fold minimum through living longer and living better.

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

Despite the half smile on the picture, I was not motivated this morning. - I was tired (pre workout didn’t seem to be hitting this morning) - I ate like crap yesterday and was paying for it this morning - I committed the ultimate sin and hit snooze (5 mins turned into 30) - to make matters worse it was leg day SMH Hard truth: You’re not always going to feel like doing what you know needs to be done. I don’t care how happy or motivated people seem on social media—we all have those days. - You’ll wake up late. - You won’t feel like hitting the gym. - That project you’ve been meaning to tackle will fall by the wayside. - And sometimes, you just won’t want to put on that professional mask for work. But here’s the thing: success doesn’t come from feeling motivated all the time. It comes from finding ways to push through when motivation isn’t there. Here are a few practical tips that have helped me keep going when the motivation just isn’t there: 1. Break it Down: When something feels overwhelming, break it into smaller, manageable tasks. Focus on one piece at a time instead of the whole mountain. Progress in small steps is still progress. 1. Commit to 5 Minutes: Struggling to start? Tell yourself you’ll just work on the task for five minutes. Once you get going, you’ll often find it easier to keep moving forward. 3. Create a Routine: Motivation comes and goes, but routines build consistency. Set up daily habits that align with your goals, and stick to them—whether you feel like it or not. 4. Remove the Guilt: Lack of motivation happens to all of us. Don’t waste energy beating yourself up. Instead, acknowledge the slump, refocus, and move forward when you’re ready. 5. Find Your ‘Why’: When motivation fades, remind yourself of your bigger purpose. Why did you start this journey? Reconnecting with your why can reignite that spark when you’re running on fumes. 6. Lean on Accountability: Share your goals with someone who can hold you accountable. Sometimes, knowing someone else is checking in can be the nudge you need to push through. Motivation is fickle, but your commitment to your goals doesn’t have to be. How do you push through when the motivation isn’t there? Let me know in the comments.

Never miss another workout with these 7 simple strategies In the Army, I had a commander that would always quote the 7 P’s, “Proper Planning and Preparation Prevents Piss Poor Performance.” as he walked around with what was probably his 4th cup of coffee. If you don’t properly prepare, your excuses will always win. This week, my buddy and I decided to take his boat out to scout for hunting spots for him and get some awesome shots for me. We almost cancelled because of the cold weather. Instead of throwing in the towel, we planned. We gathered all the cold weather gear we could find and got the boat ready the night before. I even crashed at his place because I knew if I had to wake up at 5 and drive +20 mins in the cold, I wasn’t going. We even prepped our food for the entire day. This is the same preparation it takes in fitness. If you’re struggling with showing up for your workouts, try these: 1. Schedule it: Treat your workout like any other important appointment. Schedule it in your calendar, and prioritize it just like you would a work meeting. 2. Morning Routine: Consider working out in the morning. It sets a positive tone for the day, and you're less likely to let other commitments interfere with your exercise routine. 3. Shorter, Intense Workouts: Opt for shorter, high-intensity workouts. A quick, intense session can be more manageable in a busy schedule and still provide effective results. 4. Prepare the Night Before: Lay out your workout clothes the night before. Having everything ready makes it easier to transition into exercise without wasting time searching for gear. 5. Combine Activities: Integrate physical activity into your daily routine. For example, take the stairs instead of the elevator, walk or bike to work, or incorporate quick exercises during short breaks. 6. Accountability Partner: Partnering with a friend or colleague for workouts adds accountability. Knowing someone is expecting you can be a powerful motivator. 7. Flexible Routine: Be flexible with your workout routine. If your schedule changes, have alternative workout plans that can be adapted to fit your available time. P.S. This was my first time shooting from a moving boat, and I am very satisfied with how a lot of my photos turned out. #healthyhabits #preparation #fitness #nature #photography