Improve your PHSIQUE and IMPROVE your LIFE!
The ripple effect of a STRONG Body!
I’ve never seen someone get stronger, fitter and improve their physique where it didn’t
trickle down and improve every other aspect of their life.
Our body is our foundation! It is the direct connection to our REALITY!
Similar concept when a building has a strong foundation, every aspect built upon it becomes
stronger!
In my decade of experience coaching athletes and normies alike, I’ve seen a similar trend
where someone decides to give up on training and a healthy lifestyle because of challenges
in life. The reason can be financial, time, stress, relationships or anything that has a big
negative pull on your reality.
What happens if this individual actually does stop all forms of physical activity, healthy
eating and health-conscious mindset and returns to their previous life of being unaware and
just letting things be. This turns out to be much worse than the pain/difficulty of pushing
through with the healthy lifestyle decisions.
The first thing that happens is the individual’s routine/structure of their daily life dissipates.
Where they would usually wake up at a certain time to get to the gym, or go to bed earlier
becomes unnecessary, and the old habits start to creep back in. They lose all structure and
routine for their day, which then leads to either not eating and hydrating or to over
consumption of processed shit foods. They either starve themselves, or over indulge.
Both of these outcomes are negative, one will cause low energy levels, malnutrition and an
overall sub-optimal lifestyle. The latter will cause weight gain (fat) as well as more negative
emotions of guilt which can lead to certain levels of depression which will in turn worsen
the situation you are in (Remember, the reason this individual stopped training was because
of the burden of the negative life situation they are facing)
To sum up the first part of this message.
They stopped pursuing this healthy lifestyle because of negative life situations which have
made it difficult to continue. In turn, instead of feeling better with the added ‘time’ &
‘financial contribution to the healthy lifestyle’ they now actually feel worse and their life
situation has not improved. This is only the first layer of this onion we are discussing.
Let’s dive into the next layer, and 2nd domino in this case:
Due to loss of structure in your life, this person has become lazy (not waking up or going to
bed at certain times) causing low energy, recovery and low cognitive function. The lack of
structure has also cause overeating or under-eating as well as not following a balanced meal
plan or ignoring the previous conscious eating decisions they were making when training
and pursuing the healthy lifestyle. This in turn will cause even lower energy levels, and
lower cognitive function. Therefore, your ability to solve the negative life situation has just
become even more difficult.
FRUSTRATION starts to kick in. You have more time, but you are too tired to do anything,
mentally and physically exhausted. Your problem-solving ability diminishes. You start to get
angry/depressed. The frustration of life and work starts to build like a snowball.
Now when this person was training, they had access to one of the best mood-enhancers and
de-frustration tools that money can buy – DOPAMINE & EXERCISE
Dopamine is a type of neurotransmitter that plays several important roles in your body. It is
often referred to as the 'feel-good' hormone because it's associated with feelings of
pleasure, satisfaction, and motivation. When you engage in activities that are enjoyable,
such as exercise, your brain releases dopamine.
Physical activity is a natural, healthy source of dopamine release. When you exercise, your
body perceives this as a moment of stress. As your heart pressure increases, the brain thinks
you are either fighting the enemy or fleeing from it. To protect yourself and your brain from
stress, you release a protein called Brain-Derived Neurotrophic Factor (BDNF), which acts as
a reset switch, and endorphins, another class of feel-good hormones. Along with
endorphins, dopamine is released in your brain to help minimize discomfort, block feelings
of pain and enable you to experience a surge in pleasure, often referred to as the 'runner's
high'.
The regular release of dopamine during physical activity encourages your brain to rewire
itself in positive ways, helping you more effectively manage stress and frustration.
Now that you understand the importance of Dopamine from exercise you will understand,
how your training was actually helping to relieve you from the stress/frustration of your life.
You don’t have access to these destressing and ‘feel good’ hormones anymore. So, what do
you do?
You will naturally turn to other sources of dopamine to try and start feeling better. Other
sources of ‘CHEAP’ Dopamine like alcohol, junk food, social media and porn may indeed
trigger dopamine release, creating temporary feelings of pleasure and stress relief.
However, they often come with negative side effects. Over time, these sources of 'cheap'
dopamine can lead to habituation or dependency, where more of the substance or activity
is needed to achieve the same dopamine 'high'. This can lead to negative health outcomes,
including addiction, poor physical health, and mental health issues.
Additionally, these unhealthy sources of dopamine do not offer the same broad range of
benefits as physical activity. They don't improve cardiovascular fitness, build muscle and
bone strength, promote better sleep, or help manage body weight.
Physical activity can lead to dopamine release, which will also promote resilience, strength,
and wellbeing, while relying on ‘cheap’ sources of dopamine may lead to negative
consequences over time. By replacing or reducing reliance on unhealthy dopamine sources
with regular physical activity, you can cultivate a more sustainable and effective strategy for
managing stress, dealing with frustration, and promoting overall wellbeing.
In essence, you were much better off with training than not training, even though you
gained this perceived form of “time’ and ‘extra cash flow’.
Let’s dive into the next layer! Yes, there’s more!
Let’s talk EMOTIONS!
Recap: This individual has stopped training, lost structure in their life, stopped making
conscious healthy decisions for their life with regards to nutrition and sleep. They are not
getting dopamine from training, but relying on the addictive ‘cheap’ dopamine sources that
don’t give them the lasting good feelings, but in turn start to cause even more frustration,
anger, depression and guilt which also start to become a bigger snowball. Soon enough you
will start to have feelings of ‘unworthiness’, ‘decreased confidence’, decreased “will power’
and before you know it, you can be in a full-blown depression. Now, understand this. This is
not the case for every person, this is just the natural human behavior caused by making
these decisions based on the law of CAUSE & EFFECT. Every action will have a reaction.
When a human being starts to feel all these negative emotions, with no real way of
overcoming them, it starts to take over your mind, thoughts and eventually your life.
The mind-body connection is a pivotal concept in understanding the holistic nature of
health. It refers to the interconnectedness and mutual influence of our mental and physical
states. Essentially, it's the idea that our thoughts, feelings, beliefs, and attitudes can
positively or negatively affect our biological functioning, and vice versa. In other words, our
minds—our cognitive processes and emotions—have a direct impact on the health of our
bodies.
This connection is seen in numerous ways. For instance, chronic stress (a mental state) can
lead to physical health issues like hypertension, cardiovascular disease, or a weakened
immune system. On the flip side, regular physical activity has been proven to reduce
symptoms of depression and anxiety, demonstrating how our physical state can impact our
mental wellbeing.
Physical health plays a crucial role in our overall wellbeing due to this intertwined
relationship. When we take care of our bodies—through balanced nutrition, regular
exercise, adequate sleep, and other healthy habits—we're not just strengthening our
physical selves. We're also boosting our mental and emotional health.
Building physical strength and endurance makes us more resilient, not just to physical
challenges but to emotional and psychological ones as well.
Furthermore, the discipline, consistency, and commitment necessary to maintain physical
health can instill important life skills. This includes goal-setting, perseverance, and self-
confidence. As such, the journey to physical fitness often mirrors the journey to personal
growth. By improving our physical health, we are effectively setting a strong foundation for
improvement in all aspects of our lives.
Hopefully this has opened your eyes to the ripple effect of quitting your fitness and healthy
lifestyle journey.
PART 2
But what if you still feel like quitting? What do you do?
Firstly, your struggles and feelings are valid, and it's completely normal to have
moments of wanting to quit, especially when faced with life's challenges.
But the fact remains, you still feel like you want to quit? So, what do you do?
First of all, your struggles and feelings are valid, and it's completely normal to have
moments of wanting to quit, especially when faced with life's challenges. But remember,
these feelings are temporary, and there are ways to get back on track. Let's talk about how
to overcome the urge to quit your fitness journey and set yourself up for success.
1. Reevaluate Your Goals
Sometimes, we put so much pressure on ourselves to achieve big goals that we forget to
celebrate the small victories along the way. Consider breaking down your larger goal into
smaller, more manageable objectives. This way, you'll see progress more quickly and keep
your motivation high.
2. Find Your 'Why'
Ask yourself why you started this journey in the first place. What were your motivations?
Maybe it was to feel better, look better, or have more energy for your loved ones. Whatever
it was, reconnecting with your 'why' can help reignite your passion and drive.
3. Implement Reward-Based Learning
Dr. Andrew Huberman, a neuroscientist at Stanford University, discusses the importance of
reward-based learning in establishing and maintaining habits. When you successfully
complete a workout, take a moment to bask in the feeling of accomplishment. This releases
dopamine in your brain, associating the workout with a positive experience and encouraging
you to do it again.
4. Practice Mindfulness and Gratitude
Mindfulness involves being present and aware of your body, thoughts, and emotions. When
you feel like quitting, practice mindfulness. Recognize the feeling, acknowledge it without
judgment, and then let it pass. Similarly, practicing gratitude can help shift your mindset. Be
grateful for what your body can do and the progress you've already made.
5. Surround Yourself With Support
A strong support network can make a huge difference. Surround yourself with positive
influences, whether that's a supportive friend, a family member, a coach, or a fitness group.
When you're feeling down, these individuals can offer encouragement, share their own
experiences, and remind you that you're not alone.
6. Make It Fun
If your workouts feel like a chore, it's going to be harder to stick with them. Find ways to
make exercise fun and enjoyable. This might mean trying a new sport, signing up for a dance
class, or simply switching up your routine. The more you enjoy it, the less likely you are to
quit.
7. Rest and Recover
Finally, remember the importance of rest. It's okay to take a break when you need it. Rest
days are crucial for your body's recovery and can prevent burnout. Just be sure not to let a
rest day turn into a rest week or month.
The journey to better health and fitness is not a straight line. There will be ups and downs,
but it's how you handle the downs that matter. Quitting may seem appealing in the
moment, but as you've explored, the long-term effects can be detrimental. You have the
power to overcome these feelings and keep moving forward. Remember, every step you
take, no matter how small, is progress. Stay the course, and the rewards will be worth it.