Today's Overview:

Today, I'll be discussing leveraging the power of ONE DAY, leveraging your relationships, leveraging me as your coach, and leveraging your heartbeat!

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Focus on ONE DAY.

Mindset: It Only Takes ONE DAY to Shift Your Momentum!

Over the last two days, I have been helping you shift your perspective of not meeting your day-to-day weigh-in targets. But there is something else I would like to address regarding how you look at the results you are seeing on your chart: momentum. Understand that all it takes is ONE GOOD DAY to shift the momentum positively. That's it! Just think about ONE DAY today. It just takes ONE DAY of having a greater level of desire... ONE DAY of supreme effort... ONE DAY of more focus on your goal.And here is an excellent thing about the chart you are using to track your progress: Comments. The comments are compelling because they enable you to annotate anything you did that was noteworthy. If you trained two times and it got you the good results you wanted for that day, put it in the "Comment" field. If you changed your diet that day, write it down. If you did something that got you mentally focused and led to you being "ON" that day, write it down. Having the notes there enables you to duplicate your successes of ONE GREAT DAY. Leverage the power of ONE DAY.

Key Takeaway:Just focus on making TODAY a great day. Then duplicate it.

Who is surrounding you?

Lifestyle: Reevaluate Your "Five"

It is said that we are the average of the five people we spend the most time with. This covers every area of our lives – most definitely our physical fitness and wellbeing. This should both give us insight and inspire us. It should provide insight into some of the behaviors we feel stuck in. It is challenging for you to change your life when surrounded by others living the same lifestyle you're trying to escape. At the same time, it should inspire us to know that the fastest way to make changes in health-related areas is to adjust our circle of relationships our "Five." Invest a little time in reevaluating those you spend the most time with. Make a conscious effort to spend more time with health-conscious people and notice the incredible shift in your behaviors and habits. Leverage your relationships to help you reach your goal.

Key Takeaway:Define specific positive changes you can make in your relationships to support your healthy lifestyle.

There's power in partnership.

Nutrition: Be More Accountable

I have mentioned this before: those with an accountability partner have the greatest chances of success.Those interacting with me on Plan 1 or 2 are getting the best results. If you are doing the Journey Jumpstart as a standalone course, you can set up an accountability partner with a friend or someone else taking the course. It's that simple. So whether you're using me as an accountability partner, or a friend, you will benefit.Part of the success comes from learning more about being healthy by reading the information I am sharing, asking me for help, and taking the input I give them. The other part is that they simply hold themselves accountable in their eating and exercise areas. You are a lot less likely to slack off if you know that you will be reporting to me or someone else) every day. If you are not communicating with me (or someone else) daily, you give yourself a pass. That pass that you're giving yourself is only hurting you. There is much power in accountability. If you are not holding yourself accountable, start doing it. If you are, do it more. There is a direct correlation between your accountability and your results. If you're not getting the results you desire, you're not being accountable enough. Leverage me as your coach to get better results.

Key Takeaway:Take more advantage of your accountability partner.

Heart Rate Zones are key.

Exercise: Start Using Training Heart Rate Zones

I chuckle when I watch people exercise sometimes. Maybe I shouldn't, but I do. They are drenched in sweat and half dead. But I'm thinking to myself, "That dude's not going to get any results. He's working too hard." If people understood how much easier their training program should be, they would laugh.One of the ways you could make your workouts a lot easier and more effective is to use training heart rate zones. Your heart rate is the number of times your heart beats per minute (your pulse). Heart Rate Zones are based on your Maximum Heart Rate (MHR).Maximum Heart Rate = 220 minus Your Age.So if you are 40 years old, your MHR would be 180. There are a few different opinions on the "right" zone for burning fat, exercising for general health, increasing endurance, and increasing high-intensity activity capacity. But a good set of general guidelines is:General Health & Fat Burning (50%-60%) Weight Control (60%-70%) Endurance (70%-80%)Anabolic (High-Intensity Adaptation) (80%-90%)I'll use a 40-year-old as an example. If he wants to lose weight, he will do cardio, keeping his heart rate (or "pulse") between 108 and 126 beats per minute during his workout. Some debate about using heart rate zones, but I have been using them for decades personally and with clients and have found that using these zones is effective. So I implore you: STOP WASTING YOUR WORKOUTS COUNTING MINUTES AND MILES. Leverage heart rate zones, and you will get better results.

Key Takeaway:Use training heart rate zones in your exercise sessions for a more practical approach to weight loss.

In Conclusion:

Leverage. I love this concept. We can use activities and strategies as fulcrums to make the same amount of effort cause an object's more significant movement. Use today's strategies to move you closer to your goal with the same (or less) effort you've already been using.

Complete the Following Sentences:

• "I'll focus on THIS one thing today: [x]."• "I'll spend more time with [names]."• "My accountability partner is [name]."• "My heart rate zone is [% - %]."

Day 31: Use Leverage to Reach Your Goal

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