The Rob Arthur Podcast

Happy Friday!

I just shared my weekly newsletter with my email community.

If you’re not feeling mad FOMO, you should be.

It’s packed with the latest and greatest articles, studies, and other resources for fitness, health, and happiness.

When you join my email community, you’ll also get daily tips and encouragement, as well as my free guide all about finding and consistently practicing the eating habits that work best for you.

Signing up just might be the best decision you ever make.

You can join at coachroba.com/start-here

Do it :-)

Have a wonderful Friday!

Some may compliment your weight, shape, or size.

Others may criticize those same things.

What matters most is what you tell yourself.

In your own head and your own heart.

Those are the words that will stick.

What do you tell yourself?

What do you say, with no other input or feedback?

Are you the person you want to be?

Are your fitness, your health, and your life what you want them to be?

If not, why not?

Are you objectively not doing as well as you’d like?

Or are you setting for yourself an impossible standard?

Moving the goalposts, never to be satisfied?

Perpetuating a cycle of beating yourself up?

You’ll never be perfect.

You’ll always be enough.

It’s up to you to recognize that.

You alone decide when you’re enough.

That doesn’t mean you stop trying.

It doesn’t mean you stop working to live a better life.

It simply means you practice some self-compassion.

Some self-love.

Your time is limited and you have no idea how much you have left.

Are you making the time you have worth living?

If not, start today.

Take one small step.

Then do it again.

With patience, self-compassion, and courage.

You’ve got this.

One of your most effective tools for getting lean, strong, and healthy is making changes to what you eat.

This isn't the only tool in your toolbox, however.

There are four steps that you can take right now to start seeing changes in how you look, feel, and perform that have nothing to do with what you eat.

1. Eat slowly

2. Chew thoroughly

3. Pay attention to your food

4. Stop eating at 80% full

To learn more about how and why you might want to slow down and enjoy your food, check out my updated post all about it at coachroba.com/eat-slowly

Have a lovely Wednesday!

You might not know what to do long-term.

You might not be confident in your plan.

You might not have it all figured out.

You don't have to.

All you can control is what you do next.

What's the next step?

Is it a small change to your eating habits?

Is it a tiny adjustment to your training routine?

Is it a small tweak to your stress management practice?

Don’t let uncertainty of what to do afterwards stop you.

Choose one step you can take right now.

Something that you think might move you in the right direction.

Put it into practice.

See how it works for you.

If it moves you forward, awesome.

Keep it up and think about the next step.

If it’s not working for you, awesome.

Let it go and think about the next step.

Focus on that next step.

Only one at a time.

Pay attention to how it works for you.

This might not be the most exciting approach.

It might take patience.

It might take practice.

It might take self-compassion when things don’t work.

You’re worth all that.

Keep showing up.

Keep putting in the work.

You’ve got this.

You might feel inadequate compared to others.

Not as strong as this person.

As lean as that person.

As fast, tall, or whatever as whoever.

You might try to catch up.

There will always be somebody else.

Set one standard for yourself.

Be better than you were yesterday.

First, determine what “better” means to you.

Don’t simply pursue what others see as success or happiness.

Dig deep to find out what fills your cup, not anybody else’s.

Then, figure out what you need to do to make that happen.

Rather than focus on what you can’t do, focus on what you can do.

What steps you can take to move forward.

Not based on where others are.

Or on where you feel you “should” be.

But on where you actually are.

Today, with your circumstances.

Then start taking those steps.

Allow yourself to learn as you go.

To make mistakes, to fail, to grow.

Then, to try again.

Assess and adjust as necessary.

Based on where you were yesterday.

Not on where anybody else is today.

You are the only standard that matters.

You’ve got this.

Happy Friday!

Did you know that I have a weekly email newsletter, and that it's pretty much the best thing since sliced bread?

When you join, every Friday you’ll receive a short email from me, chock full of the preceding week's best studies, articles, and other resources all about fitness, health, and happiness.

You can also choose to receive, Monday through Thursday, daily tips and encouragement to help you consistently put what you learn into practice.

Oh, and when you sign up, you'll get my free guide all about finding and consistently practicing the eating habits that work best for you.

So, yeah, it’s a pretty rad deal all around.

You can join at coachroba.com/start-here

Looking forward to seeing you there!

You'll always have fat to lose.

You'll always have muscle to gain.

You'll always have illnesses, injuries, and other imperfections.

You choose whether these keep you from loving your body.

You can never have a perfect body.

You always have a body you can love.

That love may mean making some changes.

It may mean losing some fat.

It may mean gaining some muscle.

It may mean taking steps to be physically healthier.

Take these steps from a place of love.

Physical fitness is a gift, not a punishment.

Give yourself that gift.

Give your body that gift.

Give it what it needs and deserves.

Nourishing foods.

Physical activity.

Rest and recovery.

Sunlight and fresh air.

Hugs and the sound of laughter.

Kind thoughts and words.

It is worthy of those gifts.

Right now, as it is.

Your body is your most precious asset.

Through which you experience the world.

Fulfill your life’s purpose.

Shine your unique light.

Love it and support it in those efforts.

You’ve got this.

One step you can take to improve practically every aspect of your body composition, mood, appetite, and overall health is making protein the foundation of every meal.

To learn more about how to get enough of the right kinds of protein, check out my latest post all about it at http://coachroba.com/protein

Have a lovely Wednesday!

Do you have the focus to see and solve the problems that break your heart?

The strength to help those who can't carry the load on their own?

The endurance to keep going when others fatigue?

Your health isn't only for you.

The healthier you are, the more helpful you can be.

It’s tempting to put everything and everyone else before yourself.

To pour yourself into your career, family, and friends.

Dedicating your efforts to worthy causes.

Finding fulfillment in service.

Pursuing a life of purpose.

Yet, without refilling your cup, eventually it will empty.

There won’t be enough of you left to give.

You’ll no longer be able to help.

You’ll feel burnt out.

You’ll feel drained, empty.

Unable to do those things that bring you such satisfaction.

There’s nothing wrong with wanting to help others.

Put yourself in the best position possible to do so.

Make the time to take care of you.

To buy, prepare, and eat nourishing food.

To enjoy physical activity.

To get quality sleep.

To manage stress.

To just be.

Those you seek to serve will only benefit.

The more energy you give to yourself, the more you’ll have to give to them.

Lay the foundation with consistent self-care.

Then build upon that foundation.

You’ve got this.

You might not know if the new diet, training program, or recovery routine will work.

Will it yield great progress?

Will it be a total waste of time?

There's probably good reason for suspecting either outcome.

There's only one way to find out.

Try it and see how it goes.

If it works out, great.

Keep it up.

If it doesn’t work out, great.

Now you know.

You can narrow down your options a bit.

Focus your attention elsewhere.

Try another approach.

Finding what works best for you requires just that.

Finding what works best for you.

It will take experimentation.

It will take patience.

It will take self-compassion.

You’ll take steps forward.

You’ll take steps backward.

Keep taking steps.

Constantly assess your progress.

Keep whatever works for you.

Let go of whatever doesn’t.

Rinse and repeat.

Every single refinement brings you closer to your best life.

You are worthy of that life.

Keep moving toward it.

You’ve got this.