“Exercise not only changes your body, it changes your mind, your attitude and your mood.”
“Of all the paths you take in life, make sure a
few of them are dirt.”
JOHN MUIR
The body is the vehicle you ride in this journey. Much like an auto mobile, it needs tuning, maintaining and make sure all components are running smoothly with minimal friction as possible. A machine when regularly turned on, used, cleaned, integrated with natural elements runs to its optimal and able to do unimaginable feats.
“Take care of your body. It’s the only place you have to live.”
Jim Rohn
‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’
Arnold Schwartzenegger
Tuning into the body means knowing how to optimally inhabit it. You are infinite awareness and the mind can be an endless maze of confusion if not coherent with the body. You have faculties which are the Mind Body and Spirit which we have to integrate with each other to coherently function as optimal You.
‘Success usually comes to those who are too busy to be looking for it.’
Henry David Thoreau
Neglecting to tuning into the body will result in anxiety, depression and psychosis. Tuning into the body brings you to the present where true power lies. It will provide you with clarity and confidence and will aid you in truly knowing what it means to be here right now.
‘All progress takes place outside the comfort zone.’
Michael John Bobak
Too much spirit will get us out of touch with our duties here on this lifetime. Too much mind will drive you nuts with all the intellectual concepts to ponder. Too much physical body will also make us neglect the bigger picture of our mission. Balancing these three is the key to happiness, fulfillment and success. Now let’s get specific on how we can Tune in to the body. We won’t learn to overcome hunger or meditate for several weeks, but we will work to strengthen our bodies and make them more flexible through 1 to 1.5 hours of exercise every day.
‘The clock is ticking. Are you becoming the person you want to be?’
— Greg Plitt, fitness model
‘You must expect great things of yourself before you can do them.’
— Michael Jordan, basketball player
Because you already know how important exercise is for your body and mind, I won’t go into the “benefits” part.
‘What hurts today makes you stronger tomorrow.’
— Jay Cutler, pro bodybuilder and four-time Mr. Olympia
‘You have to think it before you can do it. The mind is what makes it all possible.’
— Kai Greene, pro bodybuilder and artist
We’ll be doing an exercise program for the next 90-days, and it’s going to be for two reasons you probably don’t know:
1. Your body releases lots of dopamine and serotonin when you exercise. This is what makes you feel good.
These cravings can be managed by exercising, which acts as a proxy activity to release these “fun’ chemicals in your brain.
2. Exercise can improve your ability to control emotions and increase the connection between your mind and body.
‘If something stands between you and your success, move it. Never be denied.’
— Dwayne ‘The Rock’ Johnson, actor and pro wrestler
You’ll be able to control your blood flow and heart rate at will – both essential for emotional control.
“Strength does not come from physical capacity. It comes from an indomitable will.”
-Mahatma Gandhi
You will also find it easier to control your emotions when you have hormones imbalance. This will make you a calmer person.
Exercise is a great way to let go of any frustrations or extra energy you have. Brings you back in harmony with your organs. Harmony within you and outside of you.
When you feel a surge of energy, you will know that it needs to be expressed in the physical plane. We were built to outrun horses and hunt, that is in our wiring as humans and neglecting this fact, energies should flow through us, if not may cause blockages and that’s not good if you are aimed at higher things in life.
You don’t have to start a new exercise program if you already have a strong training regimen. Make sure you do enough cardio and train hard enough.
If you don’t have one, we’ll incorporate 60-90 minutes of bodyweight exercises into our daily routine.
Strength training is about lifting weights. You should incorporate bodyweight exercises if your aerobic exercise, such as jogging, is the majority of your workout. Because exercise isn’t just about burning calories, it’s also about building lean muscle mass. Lean muscle is the ultimate goal for health and well-being.
Here’s your exercise plan for the next 90-days:
1. 60 Jumping Jacks for warming up
2. Stretch your body
3. 60 Squats
4. 60 Push-Ups
5. 60 Sit-ups
6. 60 Calf Raises
7. Three 1-Minute Planks
You can Google these exercises if you don’t know how they are done.
This is not an easy exercise.
If it is too difficult (and if not, you will), take as long as you need to rest between each workout. It doesn’t have to be done all at once. You can break it down into as many pieces as you want.
If you find it difficult, increase the repetition count from 60 to 100.
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
-Earl Nightingale
“I don’t count my sit-ups. I only start counting when it starts hurting because they’re the only ones that count.”
-Muhammad Ali
“Go the extra mile. It’s never crowded.”
-Wayne Dyer
“If you change the way you look at things, the things you look at change.”
“You just can’t beat the person who never gives up.”
-Babe Ruth
“Take care of your body. It’s the only place you have to live.”
-Jim Rohn
“Do something today that your future self will thank you for.”
-Sean Patrick Flanery
“You did not wake up today to be mediocre.”
“Push harder than yesterday if you want a different tomorrow.”
“Success is usually the culmination of controlling failure.”
-Sly Stallone
“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.”
-Jack LaLanne
“Don’t say ‘I can’t.’ Say, ‘I presently struggle with’.”
-Tony Horton
“Motivation is what gets you started. Habit is what keeps you going.”
-Jim Ryun
“We are what we repeatedly do. Excellence then is not an act but a habit.”
-Aristotle
“Your body can stand almost anything. It’s your mind that you have to convince.”
-Andrew Murphy
“Nobody who ever gave his best regretted it”
-George Halas
“There are two types of pain in this world: pain that hurts you, and pain that changes you.”
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
-Lou Holtz
“When you hit failure, your workout has just begun.”
-Ronnie Coleman
“The secret of getting ahead is getting started.”
-Mark Twain
“You can either suffer the pain of discipline or the pain of regret.”
-Jim Rohn
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”
-Muhammad Ali
“No matter how slow you go you’re still lapping everyone on the couch.”
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
-Buddha
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow’.”
-VL Allineare
“We do not stop exercising because we grow old- we grow old because we stop exercising”
-Dr. Kenneth Cooper
“It never gets easier, you just get better.”
-Unknown
“The gym is not the social club for the fit. It’s a training ground for everyone.”
“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”
-Matt McGorry
“It always seems impossible until it is done”
-Nelson Mandela
“You don’t have to be good at it, you just have to do it.”
-Karine Candice Kong
“You have to push past your perceived limits, push past that point you thought was as far as you can go.”
-Drew Brees
“In training, you listen to your body. In competition, you tell your body to shut up.”
-Rich Froning Jr.
“I will beat her. I will train harder. I will eat cleaner. I know her strengths. I’ve lost to her before but not this time. She is going down. I have the advantage because I know her well. She is the old me“
“Good things come to those who sweat.”
“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.”
-Joe Mangianello
“Don’t limit your challenges. Challenge your limits.”
-Jerry Dunn
“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.”
-Christian D. Larson
“The body achieves what the mind believes.”
“Once you are exercising regularly, the hardest thing is to stop it.”
– Erin Gray
“If you don’t make time for exercise, you’ll probably have to make time for illness.”
-Robin Sharma
“Dead last finish is greater than did not finish, which trumps did not start.”
“The best way to predict the future is to create it.”
-Abraham Lincoln
“Rome wasn’t built in a day, but they worked on it every single day.”
Every noble work is at first impossible.
Thomas Carlyle
Believe you can and you’re halfway there.
Teddy Roosevelt
Life is 10% what happens to us and 90% how we react to it.
Dennis P. Kimbro