Sunday Coffee Talk 9.0
Quotes, Tips, Motivation, Workouts, and More
Can you believe the Olympics are ending today? I honestly cannot believe how fast they flew by but I will say I did get to enjoy my fair share of events. My favorite part of the games was once again the Track and Field and just watching these incredible athletes compete. The drive, determination, focus, and work ethic are an inspiration to us all.
It is so much fun hearing the stories of these athletes, especially the ones who have come from having close to nothing. They set themselves up for success and took advantage of the opportunities they were given to get where they are today. What opportunities are you being given that you need to start taking advantage of? This could be something as little as starting work 30 minutes later than usual, or getting to do a half day each Wednesday.
Be on the lookout for the opportunities in your life where you can improve and start taking advantage of it!
Quotes for the Week:
- “Everybody wants to be somebody; nobody wants to grow.” -Johann Wolfgang von Goethe
When I came across this quote, I couldn’t believe how much truth was in it. Who are you trying to be like right now? Is trying to be like this certain person disrupting growth in your own life? Sure, having role models is great. You can use others as motivation and inspiration, but your ultimate goal should be to grow as YOU.
I remember when I would practice basketball when I was younger I used to pretend I was Larry Bird or Ray Allen, two of the greatest NBA shooters of all time. As much as I wanted to be like them, my ultimate goal needed to be to develop me, Dennis Heenan, as a player.
Have those individuals that you look up to or get motivated by but instead of trying to be like them, start becoming the best YOU!
- “Energy and persistence conquer all.” -Benjamin Franklin
No matter what you do this week, do it with energy and persistence. Not only will it make the task better, but you will get so much more accomplished. If you find yourself struggling to do something, try tricking your brain into thinking you have energy and just watch how much better the task at hand will go.
In this quote, Benjamin Franklin is straight to the point. He doesn’t say that energy and persistence will conquer most things or some things, he says it will conquer all things! Not only that, but having energy and drive will make life a whole lot more fun. If you want to tackle the task of losing 50 pounds, having energy (even if it is fake energy) and persistence will make the process much more fun than if you were dragging yourself through workouts and your eating plan.
- “If we did all the things we are capable of, we would astound ourselves.” -Thomas Edison
We are capable than much more than we give ourselves credit for. We put limitations on what we can do without even knowing it. I challenge you this week to push past a few barriers in your life and start taking life by the horns and really living. Maybe it is something as small as getting up earlier, or finally changing your eating, or taking a nightly walk instead of watching three hours of TV.
If you want to make something happen in your life, you must take the baby steps to do it. Although your task may be daunting, remember “a journey of a thousand miles begins with a single step.”
If you want to start getting up early, set the alarm for 5AM (or whenever you would like to get up) and get out of bed at that time TOMORROW.
Dont worry about the rest of the week. Conquer one day at a time with energy and persistence. Build each new day upon the last, bettering yourself for the future.
Workout for the Week:
This week I have decided to throw together a home workout that involves using just your body weight. I have been big on circuit training as of late and have been enjoying using a timed aspect instead of repetitions. What you will notice below is that you don’t need fancy exercises to get a great workout in. Sometimes going back to the basics is best:
You should not rest between exercises. Rest only when the workout tells you too:
Push-Ups: 30 seconds
Pull-Ups: 30 seconds
Dips: 30 seconds
Burpees: 30 seconds
Rest ONE minute
Bodyweight Squats: 30 seconds
Lunges: 30 seconds
Box Jumps: 30 seconds
Leap Ups: 30 seconds (Leap Ups, first exercise in the video)
Rest ONE minute
As you can see the total time of this workout is only 6 minutes including the rest periods. Therefore you can complete anywhere from 3-7 full rounds depending on your fitness level. Be sure all repetitions are done with great form.
Motivation for the Week:
- “The journey is the reward.” -Chinese Proverb
Too many times we are so focused on the end result that we forget about the journey and the process of getting there. Sure winning that Gold medal in the Olympics is great, but it would be nothing without the journey that got them there. You must focus on the journey because it will make the end result that much better.
Sure it is encouraged to look ahead every once in a while to see where you would like to be, but this should simply be to motivate you to stay focused on your journey. Work this week on enjoying the journey, making each day better than the last!
I am really excited to announce that I will be publishing a book on Amazon soon! My hopes are that by the end of the week everything will be set and ready to go. It is jam packed with great information, workouts, nutrition tips, and more. I will be keeping you updated throughout the week as the publishing date gets closer.
More great content your way this week and more YouTube videos. Got some great workouts for you to try so keep an eye out for that.
Always be improving…
Questions or Comments?
I would love to hear your feedback below!
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