Don’t Go Alone

We all need to grow, learn, and take risks. Having a mentor or coach makes this massively easier.

Additionally, a good mentor helps you avoid making the same mistakes they have

Sleep is not just about rest. It’s the period where the mind is shut off and reset. 

When we sacrifice sleep, we also sacrifice creativity, self-control, and attention span. When sleep is lacking, so is self-control.

• The goal is not to lose 40 pounds in the next 12 weeks, but to regain your health for the rest of your life.
• The goal is not to bench press 300 pounds, but to be the guy who never misses a workout.
• The goal is not to sacrifice everything to get your fastest time in next month's race, but to be faster next year than you are today.

People often waste time in the gym bouncing around without any real goal, doing a little bit of this machine and a little bit of that machine. 

The simple rule that will always guide you toward the best exercises: the more an exercise makes you move, the bigger the benefits it will deliver. 

Successful dieters usually declare certain foods to be completely out of bounds, or allowed only during occasional designated cheat meals, rather than expecting themselves to eat everything in moderation.

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

1. Dynamic Warm-up
2. Bodyweight Squats
3. Push-ups
4. Star Jacks (or other dynamic exercises)
5. Inverted Row (or other pull exercises)
6. Plank (or other core exercises).
7. A stretching to cool down.

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

• Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
• People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
• Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. 
• Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
• Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.

 A change in one life area that brings about positive effects in other area. Exercise it’s not just vanity. What you do in the gym makes you a better, higher-performing person outside of it. When you develop physical fitness, you’re developing life fitness, too.

It is imperative to sleep 7 to 9 hours for most adults.

An alarm clock or phone alarm can interfere with the body's sleep cycle to wake us up before a cycle is completed. It is healthier to sleep while not being simulated and wake up naturally.

Apart from rest, it is crucial to have a daily exercise routine and get some sun exposure regularly.

Human beings are designed to move and be in the sun, trekking and toiling for hours. If you are feeling tired, walking outside in nature and getting some sun will help.

• Road Running: running on paved roads, paths, and sidewalks.
• Treadmill Running: easier than outdoor running and can be gentler on your joints.
• Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
• Trail Running: it takes place on hiking trails, from deserts to mountains.
• Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 

• Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
• Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
• Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
• Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
• Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

Accept advice, but remember you're in this for you—no one else, and you're the only one who'll know what really works. Having an abundance of options isn't a bad thing, but remember who you're in this for.

Choose something rewarding enough to make you feel good about doing it. If you're having a good time, mistakes feel like learning experiences and challenges to be overcome, not throw-up-your-hands-and-give-up moments.