In this episode, I share the three exercises that you should

focus on if you have limited time in the gym. I talk about the deadlift, the

bench press, and the squat exercise. I also discuss how they work, and the

different muscle groups they recruit. Tune in to learn more on this and other

exciting topics!

Timestamps

[01:07] Deadlift

[01:28] Compound versus isolation exercises

[04:03] The bench press

[05:40] The squat

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Daily habits are parts of our routine, and they are an important part of our lives - we do them every day without thinking about it, but they have a huge impact on our life, health, and happiness levels. Developing new healthy habits will always take some time - it’s not easy or quick but adding a habit into your daily routine makes it a part of your lifestyle. Always start small. Start with one habit, and be consistent. Sometimes you will screw up but be patient with yourself and do better the next day to stay on track. Never quit on yourself!

Join the conversation with your host, Paul, as he shares with you his favorite tools and resources that have helped him develop new habits and drop bad ones. Find out how to become better and more productive every single day in your work and personal life by boosting your routine.

During this episode, you will learn about:

[00:10] Whats in for you in today’s show

[01:27]Daily habits that will position you for long-term success

[04:16] What makes good habits good and bad habits bad  

[06:03] How to develop new habits and drop old ones

[09:11] Why a routine is vital in developing and dropping habits

[11:39] How to leverage your social circles for support

[13:00] Starting small and building up consistently 

[15:56] Getting perfect every single day without giving up

[17:30] Actionable takeaways for the listeners 

[21:38] Ending the show and call to action

●    It takes 21 days for a habit to stick and 90 more days to develop fully.  

●    You’ve to be patient when trying to develop a new habit or drop a bad habit.

●    The longer you have a bad habit, the harder it will be to drop, and the more complicated a good habit is, the hard it will be to develop.

●    When trying to establish a habit, don’t try to develop a bunch of new habits at the same time.

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In this episode, I talk about 3 tips to help you find time for fitness. The tips are to stop setting unrealistic goals and focus on setting a SMART goal, start making fitness a priority in your life by identifying the why, and find a way to hold yourself accountable.  If you can’t hold yourself accountable, I have given some examples of people in your life you can use to help hold you accountable. Tune in to learn more on this and other exciting topics!

 Timestamps

[01:14] Stop setting unrealistic goals and focus on setting realistic goals.

[03:17] Start making fitness a priority in your life by identifying your why.

[06:35] Finding a way to hold yourself accountable.

[07:25] Examples of people that can hold you accountable.

• “It is common to struggle with finding time for fitness but also very easily preventable if you know what you are doing or you have a mindset adjustment.”
• “A smart goal is specific, measurable, achievable, relevant and time-bound.”
• “If you are serious about fitness, you have to talk and be excited about it. Don’t be afraid to tell people your fitness goals.”
• “Working out with people is more beneficial than working out alone because of the accountability piece.”
• “When you start making fitness a priority in your life, you empower yourself and get results faster that will last longer.”

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