A good quote can be a valuable source of guidance and wisdom, especially during difficult times, concisely getting to a kernel of truth. Years ago I encountered some of Dan John’s writings (he is pictured above getting in some quality sled work). He is an author, coach, discus thrower and Olympic Weightlifter. He has a very down to earth way of teaching and training. If you have never heard of him, allow me to introduce you. His quotes are either cut-to-the-heart and simple, or no-nonsense taking ownership gems. When I encounter The Resistance, a pithy and memorable saying can help give me a necessary jolt to get back on track.
Here are some of my favorites:
‘If it is important, do it every day. If it’s not important, don’t do it at all.’
In fire college we had certain tasks that needed to be done every day, they were unsurprisingly called Dailies. There were checklists to complete. If you were to intentionally practice something positive every day for 1 year, or 3, or 5 years, what impact would it have on you? What Dailies would you choose? We clearly can’t do everything every day, so narrowing down the choices to two or three prioritizes them. Too many priorities means we don’t have priorities. A few small daily habits have a very big impact when compounded over time.
‘In a group of five workouts, I tend to have one great workout, the kind of workout that makes me think in just a few weeks I could be an Olympic champion, plus maybe Mr. Olympia. Then, I have one workout that’s so awful the mere fact I continue to exist as a somewhat higher form of life is a miracle. Finally, the other three workouts are the punch-the-clock workouts: I go in, work out, and walk out. Most people experience this.’
Just show up. And keep showing up. You need 1000 workouts because there is a lot to learn from them that goes beyond the physical benefits. There are going to be great ones and poor, frustrating ones, and many mediocre ones. And we do try to make them fun, but the fun isn’t the goal. Consistency is. You can accumulate 1000 workouts in 4-5 years or 10-12 years and there will be a world of difference between the two.
‘Honestly, seriously, you don’t know what to do about food? Here is an idea: Eat like an adult. Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and—don’t act like you don’t know this—eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up.’
I hear from so many people that they know what and how they should eat, and that is where things seem to stop. Contrary to Hobbes, knowledge isn’t power. Knowledge is potential power. You have to do something with it. If you are working out but still not in a healthy weight range something else needs to be done. You may be on your way to it, but physical fitness is incomplete if the diet doesn’t support it. Can’t follow through? Getting help may be one of the best investments you can make. Yes, you help yourself a little bit right now, but the future you will really be the one to thank you.
‘Keeping your waist circumference to less than half your height can help increase life expectancy for every person in the world.’
The health benefits when you lose just 20 pounds of excess weight include:
a) Reduced risk of chronic diseases like heart disease, type 2 diabetes and high blood pressure. Losing 20 pounds can lower your risk and improve overall cardiovascular health.
b) Improved blood sugar control and enhanced insulin sensitivity and blood sugar control, reducing the risk of developing or managing type 2 diabetes.
c) Lower blood pressure levels, which helps protect against hypertension and its associated complications.
d) Enhanced joint health since excess weight puts additional stress on your joints, leading to joint pain and increased risk of conditions such as osteoarthritis. Losing 20 pounds can alleviate joint discomfort and improve mobility.
e) Better Sleep Quality by alleviating sleep apnea and other breathing-related sleep disorders, leading to improved sleep quality and daytime alertness.
‘Frankly, I think anybody who trains on a regular basis is pretty elite since most people don’t do any exercise at all. So, if you are training, then you are elite!’
Most people don’t even meet the CDC’s minimum recommended activity levels of 150 minutes per week. Making workouts a regular part of your weekly routine sets you apart from the crowd. Pat yourself on the back. Briefly. Now since you are in elite company, keep on doing what the elite do: keep looking for ways to progress a little bit further. Remember you are on a journey of self-improvement that never ends, so ask yourself good and better questions, and pay attention to who you surround yourself with. Be kind to yourself while at the same time not letting yourself off the hook for what you need to do and know to do.
‘I’m going to try not to be the problem anymore.’
What can you control? What is outside your control? That which is outside your control you need to let go. For that which is within your sphere of control, choose to not be the problem and take action that only you can take.