 | | In today's edition, Joe shares: - 7 Insights for 2024
- 5 Healthy Food Swaps
- How to Build a Habit
| | | BETTER IN 2024, PART 2 | Spartans!
Each year, take time away for a brutal personal inventory. I ask myself, how did I do professionally and personally, as a business leader, father, husband, and friend?
This exercise could turn into a harsh audit that leads to self-judgment and regret, but I've learned over the years to short-circuit that mindset and instead use the lessons learned as guideposts to a better year ahead.
Our Spartan community, I believe, is a lot like this We are unafraid of searching deeply for answers and working hard to be better.
Each week this month in The Hard Way, I will share seven powerful ideas on fitness, mental strength, and performance that surfaced for me with actions we can take to improve our lives.
Last week, I provided 1-7, here are 8-14:
8. Be patient: The path of progress has periods of stagnation. The plateaus are a test, and I have seen too many people quit when success was right around the corner.
This year, embrace plateaus as a necessary part of growth, and use them to rest, recover and plan next steps.
9. Don't Waste Failure: We learn more when we lose than when we win, but too often we make excuses for failing or fall into self-pity
This year, don't let failures go to waste, use them to learn, adjust, and improve.
10. Think Outside Yourself: The more we realize it's not about us, the better off we'll be.
This year, commit to helping others. You don't have to build a new hospital wing or join a non-profit, even a kind word at the right time can change a life.
11. Don't Make Happiness Your Goal: It's a fleeting emotion, and often based on external circumstances.
This year, focus on joy, which is commonly associated with a sense of purpose, meaningful connections, and personal fulfillment.
12. Invest in Rest: Go to sleep and wake up at the same time every day, even on weekends.
This year, don't stay up late binging Netflix or doomscrollng on social media when you could be resting, and don't sleep in on weekends. Our bodies and brains thrive on consistent rest.
13. Lean On Routine: At the same be flexible enough to release from it when needed.
This year, plan your life but don't become a slave to routine. When you're worn out or another, larger priority arises, adjust as needed.
14. Keep It Simple: Make everything as simple as possible, but no simpler.
This year, when solving a problem, seek the simplest solution without oversimplifying or lowering your standards and quality of your work.
Here's to The Hard Way!
Joe | | | They Said It | | "Your present circumstances don't determine where you can go; they merely determine where you start." | | –Nido Qubien | | | HABITS MAKE US | If you're like most of us, you made a few New Year's Resolutions to start the year. Unfortunately research tells us that 80 percent of us will ditch them by mid-February. Not because we lack willpower, but because they are vague, unrealistic, and lack a clear action plan.
What's better? Instead of setting broad goals like "lose weight," it's more effective to establish specific habits that will yield the outcome you want.
For example, if you want to lose weight, focus on the daily steps you will take, for example reducing your calorie intake to a specific daily number, committing to an exercise plan that incorporates strength training and cardio, and making yourself accountable through daily tracking.
Remember, first we make our habits, then they make us. | | | You Ask, Joe Answers | Q: Hi Joe, What's a simple way to eat better?
–Jordan S., Dearborn MI.
A: Hey Jordan, instead of simply eliminating foods, I've had success swapping in healthier versions of foods I frequently eat.
Here are a few examples:
Whole Grain Bread instead of White Bread: Whole grains are higher in fiber, vitamins, and minerals, providing sustained energy and promoting digestive health.
Greek Yogurt instead of Regular Yogurt: Greek yogurt is strained to remove excess whey, making it thicker and higher in protein. It also contains probiotics that support gut health.
Sweet Potatoes instead of White Potatoes: Sweet potatoes are rich in vitamins, minerals, and fiber, and they have a lower glycemic index. This means they have a smaller impact on blood sugar levels.
Olive Oil instead of Butter or Margarine: Olive oil is a healthier fat option, providing monounsaturated fats that are beneficial for heart health. Use it in moderation for sautéing, roasting, or as a salad dressing.
Quinoa instead of White Rice: Quinoa is a whole grain that is higher in protein and fiber compared to white rice. It also provides a good source of essential nutrients such as magnesium and iron.
Aroo! | | | | The Hard Way Podcast | | | "I chose to spend my time with mentors, and to pick the brain of successful business people, so I knew I was being strengthened in those arenas. If you want to be successful, surround yourself with a circle of other successful people."
–Dominic Schlueter | | | | | | Was this email forwarded to you? Sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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