You can't get new habits to stick. Change is hard for you?
What is the first step to SUSTAINABLE change?
Practical and proven tips which this old bull (Donny Singe) has used, and still applies to both the athletes he trains, and his corporate coaching clients to successfully promote and deliver on new behaviour in their health, and professional lives.
We all strive to be better
There are many of us (me included), who want shifts in behaviour, to make us better. Maybe fitter, maybe stronger, maybe just a better friend, or even a better dad. Most of us in some form, want better, in some part of our lives.
The secret to better starts with capacity. or capacity gains.
The Capacity to extend ourselves and reach our potential, and of course the capability to drive confidence, pride, and posture!
Simple, right. It's a no-brainer.
Well, every elite athlete and every successful person in business follows this system. They enable themselves with this.
Welcome to the accumulation of marginal gains! Where many small successes make large successes. It is that simple.
Getting things done
Getting small things done every day with relevant and achievable ratios of output that allow us to reload, so that we can go again!
LESSON 1: Sustainability is the mindful and active management of one’s physical and mental fuel tanks.
If you deplete, you have to replenish. Failure to do so results in a reduced capacity to go again and challenge any physical and mental threshold! (Plateau).
Or you're on the mouse wheel, Groundhog Day, and losing motivation!
Did you know the definition of insanity is doing the same thing, but expecting a different outcome?
LESSON 2: Nourish the machine. Your body needs fuel, and good fuel.
“Fatigue makes cowards of us all”
The only way we can get energy and fill fuel tanks is by eating clean, drinking water, and getting enough sleep!
LESSON 3: Try not to surprise the body machine with big physical and/ or mental efforts.
If you burn the body candle at both ends, you will pay the price. Injury, physical health, mental health. One of these pipers will need payment. See what happened to the Chief Bull when he burnt the candle at both ends.
Donny in his natural habitat.
Approach with Caution Grit
- Make adjustments to your food intake. Quality and quantity. Veggies, fruit, and reduce the processed foods and saturated fats.
- Adjust to an adequate fluid intake throughout the day. Water is good. Consider an electrolyte, if the situation requires it.
- Change your sleep environment if you have to, but get 7 to 8 hours of good sleep, protect your brain, and get a boost in Testosterone levels.
- Get the basics right. Focus on a consistent intake of supplements, things you may need more of as you age, or supplements you may be short of due to lifestyle, the weather, or gaps in nutrition. For example, consider protein to maintain muscle, or a solid supplement regime, especially for men.
Do one thing.
Whatever you bite off, make sure you can chew it.
Make bigger bites over time. Yes?
Or you will start, stop, start, stop, and not just because you get fatigued, or realise other things you were already doing were just more fun.
Injuries put a hard stop to whatever activity you jump into.
Bite off an exercise plan that is gradual in both movement competency and volume of activity! Change your diet to make it stick.
And above all, approach with GRIT.
This works. I know it does.
I have a successful and satisfying business designing these sustainable periodised action plans to help people achieve their professional and personal gains. Accumulated marginal gains
Otherwise, Get back on your mouse wheel😂
Donny Singe. You can find out more or get in touch with Donny via his website donsinge.com.
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