862: How to Get In Shape For Life When You're Busy Without Giving Up Your Life

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Summary of episode:

(0:00) - Intro

1- Reduce friction

• Goal is to make the "good" things easier to do, and "bad" things harder to do

Examples:​

• Keep healthy snacks visible​

• Pre-pack meals for the week​

• Lay out workout clothes the night before​

• Workout with someone​

• Limit unhealthy temptations​

• Batch your tasks​

• Set reminders

2- Utilize the freedom formula

• Prioritize protein & veggies​

• Portion awareness, not perfection​

• Plan indulgences, no guilt​

People don't realize they can still enjoy their favourite ​

Foods and get killer results

3- Turn it into a lifestyle w/ the right habits

• Schedule workouts like meetings​

• Don't miss twice​

• Light switch example that's kept me consistent 12+ years

4- Walk more than you think

• Steps = underrated health tool​

• Park further​

• Pace when possible (gym example)​

• Take walking meetings​

• Break walks into shorter ones

5- Strength train efficiently

• Understand it's actual importance​

• Focus on compound moves​

• Create a system that ACTUALLY works for you​

• Follow a routine

6- Get some REAL accountability

• Challenges with coworkers or friends​

• Hire a coach/trainer​

• Workout with a friend or coach​

• Get your spouse on board​

• Weekly check-ins keep you on track​

• A bet to give $ to someone if goal is failed(real stakes)

7- Find your deep why

• Write it down & remind yourself​

• Motivation that survives busy days​

• Insanely important for the tougher days

• Thanks for listening! We genuinely appreciate every single one of you listening.
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