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This balance requires multiple factors, some (most?) of which are outside of our control, to go our way. When we feel like we’ve finally figured out the perfect balance, it will only be for a fading moment. Because life has the annoying personality of being a real dick sometimes.

Yet, we can strive to master the principles of fitness. And we can learn to implement these principles with greater flexibility.

Not breaking and letting go but bending to make the principles work regardless of life’s mood. At times it can feel like an endless, frustrating struggle. But as with any other skill, the more we practise, the closer to mastery we’ll get.

The catch?

The practice that builds these skills is the practice we do when closest to quitting.

-J

Reclaiming your strength and energy won’t happen without a change. But change doesn’t have to mean overhauling your existence into something that’s unrecognisable.

For most, trying to make a significant change with one broom sweep doesn’t stick. It might work for a while. But it’ll eventually fall off like a car tyre held by old gum, yesterday’s newspaper and hopeful whispers. Never to be seen again.

Instead of an overhaul, it might be helpful to ask, how would this change look if it’d be easy?

And then start with that.

-J

It used to be that eating fat was bad for you. Enter “99% fat-free” labels everywhere.

And then the carbohydrates were bad for you. Enter paleo and the ketogenic diet. Because troglodytes did have access to premade nutbars and collagen powders.

I think some people still say that sugar is bad for you. Enter “99% sugar-free” and stevia and whatnot.

And now it seems that vegetable (seed) oils are bad for you. Enter “safe vegetable oil alternative.” Because something something treated with unicorn sweat glands and harvested rainbow reflections.

And I’m sure before we know it eating fat is bad for you. Again. Enter nightshade-antiketo. Trademarked.

All it takes to start a trend is hyped-up nutrition research colliding with an entrepreneurial mastermind. And voila, the entrepreneurial mastermind has (again) found their mission. And they can yet again solve this society-threatening “problem” with their new incredible product.

The success of the first product then fuels all the other wannabe health entrepreneurs to come up with their version of the solution. Because capitalism. And we now have the illusion of a world-threatening problem. I mean, it must be since we see solutions everywhere.

Capitalism has many upsides. It makes our world a better place. It shits on communism. But turning a raindrop of nothing into an ocean of OMGWEAREALLGOINGTODIEIFWE… isn’t one of the upsides.

Here’s where it’s at.

Most things done to an extreme are bad for our health.

Yes, we probably shouldn’t base our diet on eating only vegetable oils or fats or sugar or free-range fairy bread and expect to live a healthy, long, and prosperous life.

But isn’t that just common sense?

Eating a healthy, balanced diet most of the time means that most of us don’t need to get carried away with yet another trend that probably amounts to nothing.

Leaving us more time to focus on what actually matters.

-J

ps. Well. I didn’t realise how upset I felt about all this.

You have a high-flying career. Kids. Housework.

Because of your commitments, it’s usually way past 7pm when you can put your feet up. At least on weekdays.

That’s the opposite of being lazy.

So when you say that you don’t do something for your health or fitness because you’re “lazy”, where does that label come from?

Who created it? What’s behind it?

And if you want, how can you change it?

-J

It’s common to be curious about our relationship with money. And to acknowledge that if our current attitude toward the almighty dollar isn’t serving us well, it’s always possible to change it for the better. To save more, give more to important causes, and generally be a little more aware of in which direction we throw the slices of our hard-earned bread.

What’s not so common is riding this same curiosity to probe our relationship with health and fitness.

Have you ever thought of why you do, or don’t do, certain things for your health? Or why you might think of yourself as “not athletic”, “uncoordinated” or even “lazy”?

Who’s shaped your attitude and mindset about health and fitness? Is it your own doing, that of your parents and other influences you’ve had, or perhaps the conditioning of the society you live in?

Because if the way you approach your health and fitness isn’t serving you well, you have the power to change it.

-J

So much of our current existence revolves around vanity. We sacrifice everything for our looks. Both individually and collectively.

One day it’ll all boomerang back to us. And it’ll likely be a boomerang with razorblades glued to it.

Nothing wrong with wanting to look good. But there’s a graceful and not-so-graceful ways to go about it.

-J

No one wants to get and feel old. But it’s better than the alternative.

And how our aging curve looks is primarily up to us.

What we decide to do today reflects our tomorrow.

-J

It’s addictive to put your faith into a new workout program, fitness hack or whatever else is in vogue. To pour your hope into thinking that one of those is the missing link between you and your goals.

Even when you know this is only your mind’s flathead screwdriver twisting your thoughts into submission. Because damn you gullible human psychology.

Drill into what’s stopping you from reaching your health and fitness goals. Reduce your struggle down to the first principle.

More than a new workout, you’ll likely need encouragement, support, structure and discipline to do the things you already know you should do.

Acknowledging that helps you stop chasing the nonsense that the Internet hopes to force-feed you.

-J

It sucks in so many ways.

K, that’s all from me today.

But seriously, there are days and weeks where you’ve got so much going on that finding time for anything except work and life stuff is borderline impossible. Regardless of how loudly Tim Ferriss might scoff at you for not optimising your day.

Obviously, not being able to do any exercise isn’t great for anyone. And so my usual line is, “if it’s important, you’ll find the time.” Regardless of how little that time might be.

To make things more manageable, we can redefine what it means to workout during those my hair is on fire and for some reason I find myself at an oil refinery and hey why am I suddenly on the Titanic – times in our life.

We can redefine working out as manual labour, done wherever, whenever, for a few minutes throughout the day.

This reframe can help fit five minutes of “manual labour” into each hour. Put a kettlebell, a backpack etc., next to your desk and do squats, carries, marches, crawls, push ups, rows, planks or walk the stairs for five minutes once an hour.

Is it ideal? Meh. Does it matter? Because it sure is better than doing nothing.

Just remember to wear pants.

-J

You already know the one thing to track with your workouts. But what about all the other things that lead to a more energetic and healthier life?

The total time of daily physical activity. Averaging >60 minutes a day. It doesn’t have to be just workouts or other measurable activities. Anything that elevates your heart rate counts. Anything.

And yes, it’s probably a stretch for most people with young kids and a sedentary job. Still, a worthy goal.

Sleep. Averaging >7 hours of good quality sleep each night.

Food. I’ll use Michael Pollan’s quote here. “Eat food. Not too much. Mostly plants.” >80% of the time. If you have 21 meals a week, make 17 about real food.

Mind. Find something to do that helps you disconnect and get into your flow zone. Then try to do a little bit of that each day.

Here’s where it’s at.

We don’t really have to track anything as long as we’re mindful of our choices and actions. Some weeks and months are better than others. Most of this evens out over time as long as we pay attention.

-J