14 Objectives, 28 Days and New You - Mission #1

In the corporate world they say that good luck getting anything finished after Melbourne Cup and even better luck getting anything started before Australia Day.

This is why I've held off releasing this monthly series but it's Feb tomorrow so...

This program will detail 14 strategies that anyone (yes, even you!!) can implement over the next 28 days that will result in a more energised and leaner, YOU!!

Every 2^nd day for the next month you will receive a new diet or exercise tip to start you on your way to a leaner 2011. This is the 1^st place to start ticking off your New Year’s resolutions.

Along the way we also aim to educate you so that these changes become a lifestyle, not a one-and-done situation.

Each of these missions may expose something that you have never taken into account, and some of them will be things that you simply need to tighten up and become more consistent with, but each tip will better you in some way, especially if your main goal is to drop body fat.

We guarantee if you commit to this program, in a month’s time you’ll be leaner and better psychologically equipped to continue your physical transformation.

Ready? Let’s Go!!

MISSION #1 - TAKE A SELFIE

Many people aren't motivated to make the necessary changes until they see "the picture." 

The picture is that photo of you that makes you look away in disgust at your own self.

If you haven't seen "the picture" yet (be honest), take one. 

In fact, your mission is to take three photos of yourself — one from the front, one from the side, and one from the back. 

No sucking in.

Chances are you'll be shocked... and more motivated than ever to make a change.

Keep the pictures somewhere that you can continually refer to over the next 28 days.

Your long term goal is to never, EVER, look like that again.

Check back in a few days time for mission #2.

France Says Relax

What's so good about France anyway?

The Eiffel Tower?

Politeness?

Cheese?

Museums?

Some would say that there's no better place on Earth.

And now they've gone and upped the ante again!

They have just passed a new law giving employees "the right to disconnect" outside of work hours.

That means no emails chains over dinner at home.

It means no interruptions while out with friends and family.

Most importantly it means work stops at work!

The new law is in response to claims that being constantly contactable can cause burnout. sleeplessness, and affect relationships as well hug amounts of unpaid overtime.

Companies with more than 50 employees will have to consult staff on the most appropriate way of switching off and minimising how work encroaches on leisure time.

Unfortunately I can't see this gaining traction over here unless it's pushed by employees themselves who probably think that they are judged on their commitment to their employers and their availability.

Just this morning I heard Eddie Maguire, the busiest man in Australia, has now learnt to say no is no in regards to being contacted about work in his holiday periods.

In my opinion this all comes down to organising your own work-life balance and deciding what barriers you pout up to make it work like you want to.

That might mean having no contact between 3 - 5pm while you pick up the kids from school and go to after school sports and cook dinner, and then you might like to do another couple of work hours from 5 - 7pm.

Oh and France also has a 35 hour week! Ge'nial!

The article in full can be found here.

At FCF we have a huge focus on work-life balance and we provide strategies to assist with this so all the stressers you face, including physical stress from training (with us hopefully!), can all be induced as efficiently as possible, and managed optimally for perfect work-life balance.

Contact us to set up your trial session today!

Work to Live, Don't Live to Work (VIDEO)!

We've all gone back to work in the last week or 2 so I;m not going to bore you with a load of text today but rather a video.

A 2 minute and 55 second video.

And a cartoon video at that!

As you do with a 6 year old during the holidays you look for any respite you can from the constant "I'm hungry's" and the "I'm bored's" and the movies are great for that.

Even better Hoyts now only have cushioned, recliner seats!

Anyway we headed off to see Moana (great movie by the way - something for all ages in there) and there was a short animation movie that replaced the previews.

I'm not going to write anymore but instead I'd like you to watch it and let me know your thoughts on it over at the Facebook page (I'll link this blog over there) and how it related to you and your place in the scheme of things right now.

Watch on:

Your Health vs Your Career

This is an article I was excited to read by an Entrepreneur named Joshua Steimle.

He opened up with this line:

If exercise stops then everything else will start falling apart

There's a prevalent attitude among not only entrepreneur's but society in general, that work comes first.

It trumps, family, friends and especially health.

If you are in a management type role at work, then you are in charge of a set of team members that rely on you to make sure their paychecks come on time, the benefits are there for their families and that obstacles are removed so that they can get their work done.

This adds up to a lot of tasks and a lot of pressure, which can only performed if you are up to it physically and mentally yourself.

The author states that even though he has about 50 things to do an any given day, and can only get through about 10 of them, he still makes time, SCHEDULES TIME, to make sure he gets 10 hours per week to focus on physical exercise.

He even prioritises them over his work activities and if there is a client meeting but he needs to get a run in, then he does the run and re-schedules the client meeting.

He says that his business can survive the consequences of rescheduling a meeting, even if it means losing that client, but if he stops working out then he might stop working our permanently.

When physical activity drops, so does work performance.

Motivation can waiver for all things and the onset of depression can set in (seriously).

You first need to identify area's of your life that you can control and one of those is YOUR HEALTH and thus, your level of exercise.

Being fit and healthy lifts up all other area's of your life, including your work.

I have a very similar way of thinking with my own training.

I train 6 days per week and there are days when I really can't be stuffed training but I have to, or I'll suffer the fate of what he suggests above.

I have a disable wife who cannot work, a 6yr old son and a small business constantly on the edge - if I don't stay at the top of my game physically and mentally, then it all falls apart very quickly for us.

Instead of thinking of your career as your top priority and that if you're not gunning 110% all the time then you're not doing enough, try taking a step back.

What permits you to give that 110% in the first place? Long work hours? Little Sleep? High Stress?

It's your physical and mental well-being.  

He goes on to say that if life is made up 10 priorities, then it's not as simple as saying that if you move career from #2 to #1, that your career is going to benefit. But if you bump exercise from #10 to #1 then YOU will, and thus career and everything else does as well.

Do you want to bump exercise up your priority list? Head here for our January special that has 2 weeks to go!

3 Steps for Creating New Habits

Everything we do is from habit.

Everything we don't do is from lack of habit.

You want to change something in your life?

Simple...

Change your habits, or make a new one.

This weeks article looks at a bunch of Stanford University psychologist's and how have narrowed habit forming down to 3 tiny steps.

If you hate the monotony of running on a treadmill but you continually make yourself do it, then you're setting up yourself up to fail.

In actual fact, it can make reaching that goal even harder then not doing anything at all!

For lifelong habits, look to make small but consistent wins, to gain confidence from each success which is derived from designing behavioral changes that are easy to do, and implement into your everyday activities.

Aim for automaticity.

One simply needs to look at social platforms and how they get us to use their products without thought, through they're constant testing.

One of the Stanford researchers, B.J Fogg, has developed the,  wait for it - Fogg Method, which is comprised of 3 key steps:

STEP #1 - Identify Your Desired Outcome
 - do you want to feel less stressed at work?
 - do you want to lose 10% of your body weight?

STEP #2 - Identify the Easy-Win Behaviors
 - tiny habits that put you on the path to your goal
 - be aware that the method for say, reducing stress, might not be the behavior that will work for you e.g jogging with your dog might sound far more achievable then that high intensity spin class after work

STEP #3 - Find a Current Habit and Graft a New Habit Onto It
- putting an apple next to the coffee machine

Fogg also has a Tiny Habits program for free that can help out immensely with habit forming.

One insignificant action could result in more insignificant actions which can then result in significant actions. For example your goal might be to simply put on your sneakers when you put the dishwasher on, and and one day you'll start walking because hey, I just put my shoes on so I might as well do something with them!

SPECIAL STEP #4 - Give Yourself a Pat on the Back
- you re-writing your identity as someone who succeeds over and over again

The ripple effect is that thanks to small victories, you can break down other barriers in your life.

In the studio I set my programs up for you to succeed 95% of the time. I want to breed that type of confidence in you that you can do something you haven't done before, such as a load you've never thought you could lift, or an exercise that looked too hard the first time you saw it.

I set my own training up like that as well.

If you want to make actual strides in 2017 then give the tiny habits program above a try - the 5mins out of your day could turn your life around by 2018!

Just quickly, we have a promo for January - pay once, and train for the rest of the month! So you pay for you initial small group personal training session ($43) then train as much as you like for the rest of the month.

You want health and fitness habit forming? I'm giving it to you right now!

Call 0411 091 978 or email troyfullcirclefitness@gmail.com to get stared today.