Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
All comments and follow-up questions can be posted directly below, on my Facebook page or emailed to me at zach.griffith1@gmail.com!
Before I get into it, I wanted to share that I received exciting news this week. I’ve been selected to be a brand ambassador for the top-tier fitness apparel company Barbell Apparel. I was given a personalized link for my readers and it would help me out a lot if you’d use this link if you decide to purchase something from their site. My favorite is their graphic tee shirts!
Quote I’m Contemplating:
“The magic you’re looking for is in the work you’re avoiding”
Read that again.
After hearing this quote on a podcast a few weeks ago, it really hit home.
If we were to ask ourselves right now what our ultimate goal is in the next 1, 5, or maybe even 10 years down the road… would we be happy with the actions we’ve taken in the past week to get there?
I love this quote because it can be extrapolated to a seemingly endless list of circumstances.
For one person, the magic they’re seeking might be saying farewell to twenty pounds and being able to look at their reflection confidently in the mirror. However, this takes work and all-too-often it’s this exact effort that’s being avoided like the plague.
If one’s desire to live the dream of looking and feeling better isn’t greater than their willingness to put in the work by carving out time to exercise on a consistent basis, prepare healthy meals, and avoid the late-night stress snacking… it really is just a fairy-tale. It’s that simple.
Here’s another common example.
A person wants to move out of their parent’s house, change careers to something they enjoy, and start being more independent. Great, the magic can be visualized and is absolutely attainable. Yet, this desire is nothing more than a magician pulling a rabbit out of a hat if they aren’t willing to beef up their resume, apply for jobs, and get out of their comfort zone.
There are many examples that I can apply to my own life as well, but I won’t turn this into a therapy session.
One practice that’s helped me is to become more aware of the actions that I’m avoiding and the excuses I’m making for why it is that I’m avoiding them. After this, the most important part then is to push back by doing the exact opposite of what my flawed mental wiring is telling me to do… or not to do.
Awareness is the first step, after that action must follow!
Holiday Diet Hack: Front-Loading Protein
While the holiday season is all good and jolly, the 4 cookies, 3 slices of cheesecake, and half of an apple pie sadly don’t align with my dietary goals. As with most people around the holidays, I find it incredibly challenging to eat in moderation. With the plethora of snacks and desserts, I typically function on an all-or-nothing basis that nearly always leans towards the former.
However, I uncovered a trick this year and thought I would share the wealth.
Whenever I have an upcoming meal that I know won’t be the healthiest or most protein rich, I’ll front-load. This simply entails mixing up a protein shake that has 30-50 grams of protein and taking it down before the upcoming social occasion. Even easier is the pre-made protein shakes such as Fairlife that are already packed and ready to go!
Not only is protein critical for muscle and bone health, hormone regulation, etc…, it is also very satiating! This means it gives you that ‘full feeling’ much quicker than those twelve buttermilk-pecan pralines will.
I’m not saying you can’t indulge and have some sweet treats during the holiday season, you should! Nevertheless, this simple trick will make it much easier for you to consume them in moderation and have less guilt with your decisions!
At-Home Exercise for Better Posture: Band Pull-Aparts
It’s common in health dialogue nowadays to speak about the importance of posture and for good reason. Maintaining ideal body positioning prevents unnecessary ailments, improves breathing, helps strengthen core musculature, and even boosts confidence!
Even though I know the negative consequences, I still catch myself slouched over my laptop all too often. While consistent reminders from a phone app are somewhat helpful, I find them to be distracting, unnecessary, and less helpful than the new strategy I’ve been toying with.
What I do now instead is keep an exercise band near my desk. Whenever I feel the urge to move around and reposition, I’ll stand up, grab the band, and do a quick 10-20 repetition set of band pull-aparts.
Band pull-aparts are an excellent exercise to relieve yourself from the forward neck and shoulder positioning that unfortunately comes along with desk work. Even more, it strengthens the upper back and shoulder musculature to make maintaining an ideal posture easier over time!
Believe me, dedicating a single minute for this every hour or so while working will pay dividends.
Here is a video link of me performing and explaining a band pull-apart: Youtube Link. Subscribe to my channel while you’re at it!
This is a band on Amazon that can be purchased for $10; any band works though!
What else
If you overate during the holiday season, so be it! Use those extra calories as fuel for a great week of workouts.
I’ll be releasing a post next week on building an exercise discipline and it couldn’t come at a more perfect time with New Year’s Resolutions leading to full gyms across the country that seem to last for only a few weeks.
Identify what you’ve avoided this week. Put it at the top of your to-do list on Monday.
If you enjoy this weekly bite of information, please share it with a coworker, friend, and/or family member!
DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.