Do you want to know the 7 habits of highly effective and fit people?
Follow me and I will show you the 7 habits of high effective people and what makes them fit strong and awesome.
At any rate, before you dive into The 7 Habits Of Highly Effective People Fitness Edition, clear your mind and plan for what you would like moving forward to a mythical and magical place where skittles replace rain and unicorns roam free (aka Mount Awesomeness.
This will make it easy to say “Hell No” to things that move you further from your mountain of awesomeness and easy to say “Fuck Yes” ones that move you closer.
Without an idea or plan, it’s hard to make accurate decisions that move you closer to Mount Awesomeness.
Just because something is a “Fuck Yes” now, doesn’t mean it will be 6, 12, 24 months from now.
It might have turned into a “Hell No” because you are much closer to the mountain, and saying yes to ‘that thing’ will actually push you back in a deep dark hole with goons, goblins, and ghosts (sorry, I just watched the new Poltergeist last night.)
Which, by the way, I was not impressed with. All I remember from the old one was that I was freaked out but that could have been because I like 6 years old. But I digress…
From this point on, make a decision that you are no longer going to do things that move you further away from Mount Awesomeness.
7 Habits Of Highly Effective People Fitness Edition
With the 7 Habits of Highly Effective People Fitness Edition, you have no more busy work, doing things you hate doing because you feel like you have to or because it’s the cool thing to do when in reality you are ripping your insides to shreds with regret and hatred for your actions.
Just action towards becoming a more fit and effective person.
As Tony Robbins says, “It’s not what we do once in a while that shapes our lives. It’s what we do consistently.”
Hate him or love him that dude crushes it. You don’t have to believe in what he does but there’s do denying he been successful as hell.
I’m not going to make you walk on hot coals or anything like that, but you’re going to love this more Charlie Sheen loves hookers, cocaine, and a shot of tigers blood.
Without further ado, the 7 Habits of Highly Effective People – Fitness Edition.
1. Highly Effective And Fit People Track Stuff (aka KPI’s/metrics)
You have to see what’s working and what isn’t.
Is what you’re doing now moving you closer to your goal or further away? You didn’t forget about Mount Awesomeness already, did you!?
In the business world, these are known as KPI’s or key performance indicators.
They measure how effective the company is performing. They track things like visitors, referrals, conversions, sales, customer lifetime value, etc.
How do you know if something is working if you aren’t tracking, what to change, how many Pornhub visitors are converting to the premium membership?
^^^I’m serious…do you know anyone that knows this? I’d legitimately love to know^^^
For getting strong as hell and being more awesome this may mean a number of things:
- Keeping a training journal of all da weights you lift.
- Recording your form for your coach to look at.
- Keeping a food journal of everything that goes into your pie hole.
- Tracking your body weight, macros, body part measurements.
- Save progress pictures (flexed and or non-flexed, trick question, always flex), And so on…
“What gets tracked gets improved?” Highly effective and fit people know this and practice this habit daily.
You don’t have to track 47 things in your life, nor do you have to have a panic attack if you don’t bring training journal with you to the gym.
Track the things that actually matter and chop down those trees that move you closer to your mountain.
There are apps that can be very detailed but I like to keep things simple and get down to the nitty-gritty.
My five favorite tracking apps:
- MyfitnessPal and OTR Macros for nutrition
- Notes (or Evernote)
- Google Calendar and Google Docs
- A handy dandy journal/notebook (the leather ones are the coolest.)
2. Highly Effective And Fit People Lean On Others
Strong people perform better with support and accountability from others. The ones who try to conquer things on their own, end up coming up short.
In business, this can be coaching, a board of directors, or joining a mastermind.
In fitness this can mean hiring a coach, finding a training partner or asking supportive people to keep you accountable.
My five favorite ways to stay accountable:
- Get an accountability partner: someone you check in with to make sure you’re doing what you are supposed to and they are too.)
- Hire a coach: But make sure you do your research and they are legit –> Apply to work with me.
- Join a community for support: like an awesome Facebook group like Deadlifts, Tacos, and Tattoos <– the coolest, most badass group on Facebook son!
- Write shit down: I’m too dumb to remember stuff, and you’ll forget stuff too.
- Business Related: Join a Mastermind.
This is anything to help keep you on track and have someone to report to. We all have days when we motivation and willpower are running on empty.
If you want to me to personally help you reach your fitness goals get the support from my other clients on their journey
Having someone to keep you accountable makes getting necessary tasks done, even when you don’t feel 100%.
3. Highly Effective And Fit People Start Small To Build A Monster
I don’t care what your guru told you — you can’t will, hope, wish, dream, and pray for things to happen.
I mean you can, but that doesn’t mean shit is going to happen without you putting in the work. Otherwise, you’d see a lot more people making millions, deadlifting 700lbs and walking around with 6% body fat.
Even Deadlifts, Tacos, and Tattoos doesn’t have millions of these people.
Sometimes things come easier for some people — and highly successful, fit, strong, and awesome people know this but it doesn’t phase them.
They put their nose down take the blows on the chin like Muhammad Ali in his prime. That’s what 7 Habits of Highly Effective People Fitness Edition is all about.
You have a certain amount of willpower every day and once it’s used decisions in your life become tougher to make.
As your willpower tank starts running on fumes towards the end of the day, it becomes easier to make poor decisions like eat that entire blueberry cheesecake or bang the mailman.
(Don’t bang the mailman bro.)
It is any coincidence that you can stick to your diet all day but then get home and decide to eat 14 Oreos and 27 tablespoons of peanut butter, and a box of Captain Crunch?
When you develop something into a habit it becomes automatic and doesn’t take away from your limited reserve willpower tank of awesomeness.
It becomes something you do without thinking.
My four main pillars to crushing life:
- Body: exercise & nutrition
- Alliances: gratitude/appreciation & date nights
- Mindset: meditation/journaling & self development
- Fun/Finances: create space & learn a new hobby or skill
The highest score you can get every day is four points— which equals 28 points by the end of the week. That’s your goal.
Start with a small habit that you know you can stick to even on days you feel tired and run down. If you’re really trying to be awesome be sure to cover the 4 main pillars I talk about in the BAMF 30 Day Get Shit Done Challenge.
4. Highly Effective And Fit People Know Sleepy Time Is The Best
I love sleepy-time.
It’s my favorite part of my day besides sexy-time, lifty-time, and fish-taco-time (which unfortunately doesn’t come every day.)
But get this…the average person spends 1/3 of their lives sleeping (or trying to sleep). It makes perfect sense to invest in your sleep, doesn’t it?
I mean, you’re doing it 33.33333% of your life so why wouldn’t you make it awesome.
Anyone who gets the 7 Habits of Highly Effective People Fitness Edition understands the importance of sleep and how it affects their body and mind.
This is time for your body to rebuild itself and rest.
Sleep gives you more energy, increases focus and productivity and makes sure your body functions properly on the journey to Mount Awesomeness.
Lack of sleep results in brain fog, depression, poor decisions, increased cortisol and decreased productivity.
Don’t rely on short-term fixes like stimulants and sugar to boost your energy throughout the day. Sleep is a time for your brain to dump all the crap out from the previous day, reboot and start fresh.
My six favorite sleep hacks:
1. Turn off electronics 30 minutes before going to sleep.
The artificial light messes with your brain and release of certain hormones that ensure you sleep better. I use an app called ‘f.lux’ which is FREE and automatically adjust the color temperature of light on your computer according to what time it is.
2. Make the room as dark as possible and invest in a good mattress.
Think of Dracula’s sleeping quarters and do that.
3. Create a quiet, calm and peaceful sleeping environment.
Make sure you remove things in your room that cause you anxiety, stress or keep your brain wired. If you’re in an area with loud noises and lots of stuff going on I would invest in a white noise machine (I love them.)
4. Set your room to a comfortable temperate.
Somewhere around 67 degrees works best for most people.
5. Meditate, De-stress, be #ZenasFuck (5-20 minutes.)
You can meditate, I use ‘Headspace,’ or do some sort of light stretching or yoga to relax your mind.
6. Optional supplements that work **DO NOT TAKE THESE ALL**
Now you have the tools to crush your sleep like the successful, fit, strong and awesome person you’re meant to be.
Make sure to get 7-8 hours of quality sleep per night for a better functioning body and mind. Sleep well, my friend.
5. Highly Effective And Fit People Don’t Hit Snooze
Highly effective people don’t hit the snooze button. They do things when they need to be done, not when ‘they feel like it.’ If their alarm goes off you better believe they are getting after it…hard.
Hitting snooze is a terrible habit to get into, it’s equal to waiting for the perfect time to do something — it will never happen.
(ughhhh don’t say paralysis analysis. I’m so sick of hearing it.)
You set your alarm for a reason.
Something important needs to get done so get up and fucking do it.
If need to workout because that’s the only time you have to get it done, or cook breakfast for your fine ass girlfriend to set you up for sexy-time before sleep-time tomorrow night, or prepare food for yourself, so you don’t make poor food choices the rest of the day.
My six favorite things to help you wake up easier:
1. Get up when your alarm goes off.
DO NOT lay in bed, check Instagram to see if you got any new boob shots in your DM’s (you already know it ain’t happening, brother.)
Don’t bother checking Flakebook either, to see how many likes you got on your witty comment you made about your boss before you went to bed. Get your ass up and start moving.
2. Have an affirmation or a saying that is either written in a place you see right away or say it to yourself as soon as you get up.
This is where my saying “let’s be great” came from. I say it to myself and it puts me in a good mood because it has positive emotions attached to it.
I’m not sitting in my bed speaking wishes of fortune and success into my life, but I consider ‘let’s be great’ an affirmation and it makes my tickle inside 😉
3. Set your phone and/or alarm on the other side of the room.
Now you have no option to snooze your alarm clock you have to get up and out of bed to do it. If you do that and go back into bed then we aren’t going to get along well.
4. Do something active.
Do something that increases your heart rate and gets the blood flowing. A perfect example of this would be to do 5-6 reps of ‘Move Like A Ninja,’ that’s what I do every morning.
5. Sleep better.
6. Optional supplements
Just get up and do the damn thing.
6. Highly Effective And Fit People Move Everyday
7 Habits of Highly Effective People Fitness Edition emphasizes being healthy and physically strong to be successful and productive.
Lose more fat, build more muscle, decrease joint pain, slow down the aging process, increase libido and increase productivity.
You don’t have to suffer through a grueling, life-threatened, air grasping workout every day. Just make sure you are challenging yourself and lifting weights 2-4x per week.
If you’re working out 3 times per week, which is the sweet spot for most people, make sure you follow ONE of these rules of progressive overload.
- Do movement with better form
- Increase the range of motion
- Use the same weight and volume but do it faster than last time (increase density)
- Do more work in the same amount of time (increase density)
- Up how often you train (frequency)
- Increase the speed or effort of the exercise
- Decrease your body mass (increase in relative strength)
Be sure to take the time to plan your workouts in advance.
Sitting all day can destroy your posture and make you look like a Neandertal. In my professional opinion, that’s the type of guy Megan Fox would bang.
Here are five awesome workout options:
1. Bigger, Intermediate and Advanced workouts with everything perfectly laid out in my fan-fucking-tastic Fat Loss Course
2. Travel workouts with bands (check this article out I wrote for bodybuilding.com)
3. Westside Barbell Style training (I wrote about it HERE)
4. Completely custom and tailor made workout designed by yours truly to crush it –>
5. If you want big arms, check out this article — ‘Hit Em With The Cobra’
If you sit all day get a standing desk or set a timer to remind yourself to get up every 30 minutes for a quick stretch and to walk around they room. Your body thank you and you will notice your productivity increases.
This doesn’t mean you have to do an hour workout at the gym every day.
It can be as simple as 3 days strength training per week and a 15-minute walk after dinner with your wife
7. Highly Effective And Fit People Hit Singles And Wait Patiently For Home Runs
Results come from consistent effort, repeated over time, successful, fit, strong, and awesome people know this.
This is the oldest trick in the book. Those who get rich quick from inherited money or winning the lotto, on average lose it just as quick.
Transforming your body is like building a successful business — it takes lots of time of doing the right things, and it happens from winning the little battles every day.
Do you watch baseball? Yes/No?Who’s going to score more points?
The guy who hits singles every time he steps up to the plate or the one who hits a home run every 17 at bats.
Who’s going to score more points? The guy who hits singles every time he steps up to the plate or the one who hits a home run every 17 at bats.
- Most sustainable fat loss results come with time.
- Best strength gains come with time.
- Strong muscle gains come with time.
Taking 1 day off from your diet does not mean it’s ruined, and you won’t lose all your strength.
Remember to go back and check out the ways to stay accountable and make sure you are crushing the four main pillars in your life.
Don’t Look For Shortcuts
It takes consistent work and good habits build your own business or become a valuable asset to someone else’s.
You can’t skip hard work. This is a marathon…
- Track your progress
- Get help from others
- Create habits by starting small
- Get enough sleep
- Wake up like a champ
- Move everyday
- Do the work and trust the process
There you have it. I hope you enjoyed 7 Habits Of Highly Effective People – Fitness Edition.
PS. If you enjoyed this article make sure you join my free Facebook community Deadlifts, Tacos, Tattoos.
PPS. If you want to a quicker, easier, and faster way to get life long fitness and health results with me guiding you along your journey apply to work with me here.