The Rob Arthur Podcast

I’ve got an email newsletter so awesome it’ll make your head hurt.

Each Friday, you’ll get the best articles, studies, and other resources for health and happiness delivered straight to your inbox.

You’ll also get daily tips and encouragement, plus my free guide all about finding the eating habits that work best for you.

You can sign up at coachroba.com/start-here

Have a wonderful Friday!

You might weigh less one day, more the next.

You might be stronger one day, weaker the next.

You might sleep like a lion one night, toss and turn the next.

Progress is rarely linear.

You'll have ups and downs.

Look at long-term trends, not daily fluctuations.

Have a day that appears to be a step backward?

That’s okay.

These things happen, sometimes for no apparent reason.

Have a day that appears to be a step forward?

Great.

Long-term trends won’t happen without short-term steps.

Don’t get caught up in it, though.

Why let steps in either direction dictate your quality of life?

Does life not have more to offer?

Do you not have more to offer?

Yes, physical health matters.

It’s not all that matters.

Your value as a human isn’t dependent on your size or shape.

Remember also that health isn’t only physical.

Make time for the people and activities you love.

Pursue worthy efforts that bring you sense of purpose.

Finally, don’t be too hard on yourself.

You’ll have ups and downs.

Steps forward and steps backward.

That’s okay.

Just keep stepping.

You’ve got this.

If you make no other changes to your diet, minimizing the amount of processed foods you eat can be a major step toward looking, feeling, and performing your best.

To learn all about processed foods (and how might they affect your health), check out my post all about them at coachroba.com/processed-foods

Have a lovely Wednesday!

You could quit this.

You could stop doing that.

You could give up one thing after another.

With no replacement, old habits will have strong appeal.

Don't only work to move away from something.

Consider what you're moving toward.

You know what you don’t want.

What do you want?

What are the habits you want to build?

The actions you want to take?

The life you want to live?

What do you need to do to make that happen?

What’s keeping you from doing those things?

Are there skills you need to learn?

Fears you need to let go?

Get clear on the vision.

Lay out a plan to move toward it.

Keep an eye on your progress.

Make adjustments as necessary.

Shed the old habits.

Build the new.

Looking ahead to what you want.

Not behind to what you don’t.

One step at a time.

With patience and persistence.

You’ll make mistakes.

Keep doing the work.

You’ve got this.

Hitting the gym vs. hanging with the family.

Getting adequate sleep vs. finishing a project.

Buying quality food vs. saving for the future.

Competing goals and efforts bring tradeoffs.

Progress comes more slowly.

Keep chipping away.

Slow progress is better than no progress.

You’ll be tempted to quit.

To totally let go of one or more of your efforts.

At times, that may be necessary for you to live your best life.

This desire, though, often comes from self-imposed pressure.

Feeling like you’re taking too long.

Like you’re failing.

When, in reality, you’re only answering to yourself.

You’re living your life.

Nobody else can live it for you.

You set the pace.

You determine the timeline.

You define success.

That’s not some end goal or achievement.

It’s not a specific outcome at a specific time.

It’s loving each and every day.

Putting your time, energy, and attention toward things that fill your cup.

Even when that means making compromises.

Keep showing up.

Keep putting in the work.

Take some pressure off of yourself.

You’ve got this.

Looking, feeling, and performing your best doesn’t have to be complicated.

My email newsletter can make things simpler for you.

Each week, you’ll get the best articles, studies, and other resources for health and happiness.

You’ll also get daily tips and encouragement, plus my free guide all about finding the eating habits that work best for you.

You can sign up at coachroba.com/start-here

Have a wonderful Friday!

You don't have to be physically active.

You don't have to eat nutrient-dense food.

You don't have to prioritize sleep, manage stress, or spend time outside.

You might want to, though.

For no reason other than to make your life as awesome as possible.

Because you're worth it.

Not because your doctor said you should.

Or because you think people are judging you.

Or your friends give you a hard time.

Sure, these may be factors to consider.

Feedback from others has its value.

Most importantly, though, life is a gift.

You’ve only got one to live.

You deserve that life to be the best.

Full of all the activities that bring you joy.

All the people that warm your heart.

Everything that this world has to offer.

Unfettered by ill health.

Doing it all until the day you go into the dirt.

Start by recognizing that you are worthy.

Regardless of your size.

Regardless of your shape.

Regardless of anything other than you being you.

You are worthy.

Right now.

Start where you are.

Do what you can.

You’ve got this.

Drinking water isn’t the most exciting subject, but it can have a tremendous impact on how you look, feel, and perform.

To learn all about the benefits of drinking water (and tips for making it less boring), check out my post all about it at coachroba.com/water

Have a lovely Wednesday!

Some of us excel at some things.

All of us suck at most things.

We all fail.

What matters is how we handle that failure.

Do we beat ourselves up and stop trying?

Or see it as an opportunity to learn?

To grow?

To build on that failure?

Failing doesn't make you a failure.

It might mean you lack knowledge.

It might mean you lack talent.

It might mean you lack drive.

It doesn’t mean you lack value.

You are not the sum of your achievements.

You can always learn more, build better skills, or work harder.

None of this makes you any more worthy as a person.

Do your daily efforts affect your quality of life?

Of course.

How, though, is up to you.

Do you consider a good life one in which you never fail?

Or one in which you tried everything?

Gave it your all?

Learned who you are and what you love?

Pursued the efforts you saw to be most worthy?

Regardless of how successful you were?

A life like that is no failure.

It’s the greatest success for which one could ask.

You’ve got this.

It would be great if you'd have started earlier.

If you hadn't made your situation worse.

If you had more time to do the work.

You can't control any of that.

All you can control is today.

It's never too late.

Get started.

Figure out what you want.

Explore ways to make it happen.

Pick whatever path seems most promising.

Then do the work.

Take one step.

Change the eating habit.

Start the training.

Apply for the job.

Talk to the girl or guy.

Do what you can.

Use what you have.

Just start.

You’ll make mistakes.

You’ll have to change course.

You may even decide you want something different.

You’ll never know until you try.

You did what you could.

That’s all you can ever control.

Today, you wish you’d started earlier.

Don’t make yourself feel that tomorrow.

You’ve got this.