PropaneFitness Podcast

11 Things to STOP Doing to Be Productive | Burning a Clean Flame 🔥️ |

https://youtu.be/zDaS0oBrq6I

This is part 7 of my maximum productivity series: The exact workflow I used to get a medical degree & work as a doctor while running 2 businesses.

RESOURCES MENTIONED: (discount links)

Free goals process and worksheet

🐘️Evernote

✅️ Ticktick

Blotter

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Music by Gaskel Greed

This is part 6 of my maximum productivity series:

https://youtu.be/cVO_PTDm7ts

This video is the exact workflow I used to get a medical degree & work as a doctor while running 2 businesses. See the full playlist on our channel for the complete system.

RESOURCES MENTIONED: (discount links)

Free goals process and worksheet

🐘️Evernote

✅️ Ticktick

Blotter

Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom

Subscribe to the podcast

Music by Gaskel Greed

https://youtu.be/Zv4-z0W9SaE

RESOURCES MENTIONED:

Free goals process and worksheet

🐘️Evernote

✅️ Ticktick

Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom

Subscribe to the podcast

Music by Gaskel Greed

The ridiculous thing about the training program in this post, is that it came about from stumbling across something by accident - and turned out to be the best training decision I've ever made.

It's going to be a sore 8 weeks for you, but I promise that if you stick to the program, your results will speak for themselves.

1. The Backstory

A couple of years ago, I was working long hours in a busy office job, and my upper body strength and size was plateauing hard. My rep performance started to drop off during sessions, and I was actually regressing. Coming into the gym week-in, week-out only to get weaker is just a tad demoralising... I felt like this sedentary job would be the final nail in the coffin to lifetime progress.

So - long hours during the day, and my evenings were filled with prep for my med school applications. I didn't have the time or energy to be wasting hours in the gym with endless isolation exercises or doing 2-a-days, especially not long-term. But at the same time, I knew the reality is that minor tweaks won't suffice to bust through a plateau.

If your upper body progress is stagnating, then continuing to do the same thing and hoping you'll get a different outcome is literally the definition of insanity.

We're all gulty of this. We push on, hoping that eventually, by sheer attrition, we'll be repping 3 plates on the bench press and have a tasty V-taper. I present to you exhibit A: you. Look back on the last 6 months of your progress.. are things already headed in that direction? If not, and your progress has been stagnant, then an intervention may be required.

There is a military concept of 'overwhelming force': the idea that to conquer a task, undercommitting your resources could cost you MORE time and energy in the long run. The stubbornest target need activation energy: an overwhelming force. Dive in head first and you'll squash all resistance.

What happens to the martial artist that meekly toes the wooden block? He looks like a belson with a broken toe.

'Do it, you fanny'

A friend of mine came to visit during this lull, who happened to be doing the Armstrong pull-up program at the time. He suggested that I try it out.

Me: ‘Pfft. I’m above that. I only do weighted pull-ups now.. and 3 sets of pushups in the morning? That’s cute. Do you even lift?’

He berated me and wrote out the program on a scrap of paper… ‘do it, you fanny’.

You know what? Fuck you, I'll do your little program.

2. Results: Week 1 →Week 8:

I did the program as written. The result was adding 25kg to my bench press in 8 weeks, over an inch to my upper back & chest, and 125 reps on my pushups.

If you had told me that this was possible, (despite not even benching for 4 of those weeks) by doing pushups and pullups… I’d say you were living in lala land. Here’s what happened:

Pics or it didn’t happen:

Lats on tour: End of Armstrong Program

I held on to a lot more size in my subsequent diet as a result:

But it wasn't all lollipops and rainbows. Looking back, there were some hitches that needed ironing out if one were to do the program exactly as written, which I would not recommend. I was niggly, tight and had no plan for transitioning out of it.

Armstrong can be done straight out of the box if the goal is just to increase your pull-up numbers for an army test. However, without considering the context of your training, it's unlikely to produce results, or worse, cause injury. The progress I made was a result of fitting Amstrong into an appropriate training and diet setup.

This begged the question: How can we safely and predictably replicate these results with clients?

Turbo boost

Over the following couple of years Jonny and I looked at refining the process to create a 'turbo-boost' button for anyone experiencing a slump in their upper body progress. It needed to: complement a hypertrophy-focused training program, while keeping you injury-free, and provide a smooth transition back to regular training.

This video is part 4: The cure for overwhelm

See the full playlist on our channel for the complete system.

https://youtu.be/0Id_rb_vA0k

RESOURCES MENTIONED:

Free goals process and worksheet

🐘️Evernote

✅️ Ticktick

Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom

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Music by Gaskel Greed

This video is part 3: CAPTURE 🎣️.

See the full playlist on our channel for the complete system.

RESOURCES MENTIONED:

Mailbutler.comTobyEvernote

https://youtu.be/Krz084hRRF0

Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom

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Music by Gaskel Greed

On to part 2:

https://www.youtube.com/watch?v=0Ga83VkRHWk

🎙️ Blue yeti

🖥️ Second monitor

🐦️ Goose stand

💡️ BenQ

🔊️ Bose mini soundlink

⚡ Wireless charger

💻️ Nulaxy Laptop stand

🔌 Wire tidy

⏳ Pomodoro timer

✅️ Ticktick

💺️Lumbar support

This video is part 2 of my personal productivity workflow.

See the full playlist on our channel for the complete system.

- Free goals process and worksheet

- Tiago Forte Pyramid

- Eric Helms Nutritional Pyramid books

This video is part 1 of my full productivity workflow. I'm so hyped to finally release this as a fully refined workflow, and I know you'll benefit immensely. So let's get into it:

https://www.youtube.com/watch?v=F2gVlQb6caE

See the full playlist on our channel for the complete system.

Resources mentioned:

Goals process and worksheetThomas Pueyo

Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom

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Music by Gaskel Greed

Our content on meditation always gets overwhelming feedback, and we've had requests for a step by step guide for beginners.

Well here is an instructional guide, from the OG himself, Kit Laughlin:

https://youtu.be/3CFUGYp62jw

Make sure to watch the full interview:

https://www.instagram.com/p/CFmdYEwgXjj/

Kit was absolutely on FORM for this one.

Here's what we cover, including a specific step by step guide to getting started with meditation at 22:00.

Shownotes:

00:00 - Intro00:45 - “Stretching 2.0”01:45 - we are here today to talk about meditation03:00 - what kind of mediation is best?04:00 - basic instructions on how to start meditating05:30 - learning styles have changed07:10 - learning from written word08:15 - follow along stretching programs vs recipe programs10:15 - I have been meditating for ~35 years10:50 - the need for simple, follow-along meditation programs11:00 - what exactly is meditation?11:45 - the Four Postures of meditation12:15 - Hat tip to Daniel Ingram13:45 - The shortening of attention span in modern era14:15 - the “Six-second Abs” approach to meditation14:45 - “What do you think the meditation project is?”17:00 - a surface take on different approaches19:00 - “Undoing the illusion of self!” and the superficiality of modern takes on meditation20:00 - “a McMindfulness approach is still better than no approach!”21:00 - inhabiting the body to develop awareness21:45 - The unpredictability of psychedelics22:10 - Kit: let us go into the detail:23:45 - get started in two minutes!25:00 - “feel your body” does not connect, for many people25:50 - Yusef's experience with Vipassana retreats26:30 - most meditator’s experience on their first retreat is pain26:30 - the basic instructions continue27:45 - the “meditation object”28:15 - “feel the movements in your body we cal ‘breathing’”29:00 - meditation is an embodied practise30:45 - ‘one-pointed’ awareness as alternative; ‘open awareness’31:05 - “what is happening now?”31:45 - As you breathe in, what do you feel?32:00 - a thought will come into your mind32:45 - “a bad meditation session”33:30 - “hold your awareness GENTLY on your meditation object34:30 - “be nice to yourself!36:30 - stickiness37:25 - “unsatisfactoriness vs ’suffering’”38:30 - experiencing sensations IS being present39:45 - paying attention to what’s actually happening (not what you think is happening!)41:10 - your body only has one language41:50 - we are not trained to attend to sensations42:15 - the most important things in this life are what the body experiences43: 30 - thought as a ‘time stamp’44:20 - “Im not a meditation person”45:50 - “I’m speaking to an audience of typical Westerners”46:45 - “There’s no such thing as a ‘bad training session’”49:00 - “I’m a knowledge worker”49:45 - Kit’s recommendations for Yusef's practise50:15 - Lying relaxation/meditation51:20 - why Kit recommends a lying practise51:45 - learning meditation is about unlearning many habits53:00 - Kit’s first insight53:45 - relaxation is just another habit55:20 - humans are more doglike, than catlike56:45 - Yusef on how being relaxed can become the new norm57:15 - the thought stream58:45 - Kit’s experience on retreat in Berkeley1:03:05 - why it’s so important to be able to relax1:04:05 - “I don’t have to be, or do, anything1:07:00 - a few quick questions1:08:00 - pay attention to what’s actually happening now1:11:30 - importance of comfort in stretching1:13:30 - life-changing skills1:14:30 - not adding anything1:17:30 - breath counting1:24:15 - experiencing serenity in the body was life-changing1:24:30 - mantra1:28:00 - “neural down-regulation”1:29: 30 - the difference between being relaxed and deeply relaxed1:31:30 - sympathetic and parasympathetic nervous systems1:34:30 - the importance of being aware that one is relaxed1:35:45 - engaging with reality directly1:36:10 - difference between non-attachment and detachment1:37:00 - anger1:41:45 - the ‘dis-ease’ of being you1:43:45 - Final question: what should we NOT do?1:48:00 - what do you want out of your life?1:51:00 - Kit chastises Yusef's reading style1:51:50 - the book Essentialism”1:52:30 - knowing what you don’t want1:55:00 - being a beginner by choice1:58:30 - Rousseau’s great quote

Find out more from Kit at https://stretchtherapy.net/