What is the Power 30?

Chapter 8, the Whole Life Fitness Power 30. For any positive change to be sustainable has to become a habit. That's why it helps to have a program to follow, especially at first. Once your healthy habits are well ingrained, you can go freestyle with your fitness. By that point you will have internalized the great feeling you get from moving your body regularly and it will be much easier to know what you need to do in order to feel the way you want to feel. But until that magic moment we've got you covered. We're for a powerful four-week plan 30 minutes of movement, mindfulness and personal development a day every day for four weeks. The power of 30 minutes a day. This is how it breaks down. Remember, 30 minutes is only 2% of 24 hours. I know you got the time.

Do you think that people get physically fit without taking care of your mental and spiritual self? Sure, but it's harder to get going. It's less fun along the way. The Whole Life Fitness Power Third I designed the whole life fitness power-thirteenth in such a way that you don't have to reinvent your lifestyle or comedy. Instead, you can plug this 30 minute ritual into your busy day. Literally, 30 minutes is 2% of 24 hours. Each 30 minute session breaks down like this 15 minutes for your workout, or the day, or, as we say, the wad. It's not going to work out. Or, if you want call it movement with purpose, following that with 5 minutes for meditation or mindfulness and then, for the last 10 minutes, concentrated personal development. Think about this 30 minutes makes up just 2% of your 24 hour day. This time is just for you, no excuses.

By dovetailing your fitness into another activity that you already love to do, you set off a positive cascading effect in which one thing reinforces the other. Healthy body, healthy mind. You might have heard of gateway drugs, which can trigger the abuse of harder, even more addictive substances. Let's put a positive spin on that concept. Think about the whole life fitness power 30 as your gateway fitness plan. Once you try it, damn you'll be hooked. It will lead to more movement, extra workouts and more active participation in the world around you, perhaps through team sports or community events. If you're like many of my clients, you will start to see your work daily reset. This is one of the biggest reasons why I love my 15th hit. Even on days when I can't get to the gym or find time for a long walk, my quick daily workout is always there for me, an accidental reset button.

The principles of CrossFit allow me to take care of my fitness needs quickly so I can devote adequate time for my other Fs, family, finances, faith and fun. In other words, you can accomplish a lot by doing a little training every day. You just need to make sure that little is well designed, attuned to your goals and power packed. I base all of my programs on these principles, which is why a whole life fitness, power 30 workouts can be completed in just 15 minutes. Might be hard to believe that that's all it takes to get fit, but I find that it is ideal, not only because it's effective, but also because it's sustained. Everybody has 15 minutes. I don't care who you are, what you do, what kind of life you live. I can find 15 minutes in your day for a quick workout.

In fact, many of the most creative ideas come to me after Sebastian, such as conversation that I need to have or a new project that I want to start. For me, that's where the mind-body connection happens and it powers powerful pun, each vast. I start to feel I am just being. I don't feel pressure to make decisions because I am able to simply be present in the moment. I'm not worried about past decisions, I'm not concerned about what tomorrow will bring. I'm simply cognizant of my existence in that moment of stillness. I'm there with breathing and gratitude for being there. That's the idea behind the whole life-thinness manifesto To bring you into this state of ease and alignment where everything is just trucking along, feeling good and here's the kicker it's all a positive upward spiral.

I get it, life happens. But that's really what I want to hammer home. You make the choice. It's up to you to own your situation. Own your choices. You can't blame time for your decisions. Once you accept that, you're the one who chooses what to do with it. The result of committing 30 minutes each day to my own well-being is that I always feel like I've accomplished something. That time is my win for my day, and I'd love it to be yours too. Life can be a journey of constant growth and self-improvement, and this routine is a rock solid tool that you can use to really make that happen. Physically, emotionally and psychologically. Moment by moment, you will find that you feel just a little bit better than you did the day before, much better than you did a month ago, a whole heck of a lot better than you did the year before.

Whole Life Fitness, chapter 1. Fitness is broken. On any given day, the media would have us believe a wide range of crazy claims that a fat reduced diet will make us skinny, that we can sculpt six pack abs in three minutes or less, and that if we don't exercise for more than an hour a day, five days a week, we'll never reach our fitness goals. Above all, we are told that achieving a particular body shape will bring us happiness and fulfillment. My answer to all this Garbage Most people believe in fitness are driven by vanities. Many of us feel pressure to attain a certain body type or to achieve top athletic performance. Much of our framework is built on the preconceived notion that having a lean or muscular body is an indicator, the only indicator, of fitness. But appearances, however cliche this may sound, really are only skin deep.

We really put a lot of love into making this book what it is, and we have to really throw a lot of special thanks out to a lot of friends and people that have actually been living the whole life fitness manifesto philosophy for themselves and embarked on this journey with us many, many years ago, and so, for those that have the book, you'll see the pictures of the exercises and the instructions on how to do the workouts. Those are all real people. These are our friends. These are friends that have gotten results and continue to sustain the lifestyle that they're leading by following this simple philosophy. So with that, I'm jumping right in. Remember, if you want more details on this, you can go to join WLF and get our daily emails as well.

The body changes because the days change. What is a dad bod, and is the project about getting rid of one? The dad bod is a body shaped by a decade of putting everything else first, and it gets treated as a joke or a life sentence. It is neither. The project is not about chasing the body you had at 25. It is about rebuilding the energy, strength and self-respect to be useful for the next forty years. The original 2019 #DadBodyProject post is archived here unedited . The framework it describes is written up on the Whole Life Fitness Manifesto page. The 2% Solution. Play it here, with the full transcript on the page. The post that started all of this. Republished unedited. The real timeline, and every number from a sixty-day cohort of twenty-three men. Thirty minutes a day.

Fifteen minutes of movement, five of stillness, ten of reading something that makes you better. I wrote this down in February 2016, turned it into a book, and have not changed the shape of it since, because the size is what makes it work. FIG. 01 Two percent of the day, every day. Most fitness plans fail at the negotiation stage. An hour a day is a real argument against a career, a marriage, and kids, and it is an argument you will lose the first week everything goes wrong. So the plan has to be small enough that a man cannot argue with it. Thirty minutes is that size. It survives the worst week of your year. It survives travel, sick kids, and a quarter you are behind on. And because it survives, it compounds. The men I coach do not get fit in thirty-minute sessions. They get fit by not stopping, and thirty minutes is what not stopping looks like.

The book goes deeper. This page is the version I still hand to men on a first call, because it fits in their life today. The 2% Solution. Play it here, with the full transcript on the page. The earliest written record of the two percent framework. The least exercise that actually does something, and the part everyone leaves out. Most men over forty who feel exhausted are not sleep deprived. What is actually going on.

That choice to say no more, enough is enough, let's do this, helped me shape myself into who I am today. The story and then some is shared in my book, the Whole Life Fitness Manifesto. My why, which I share often, is all about connection. I am enthralled with connecting with people, whether it is my family, my friends, or my tribe. This drive for connection to others underscores my very being. It is a vital, addictive source of enjoyment in my life. I get a huge kick out of being able to help others become healthier and happier; this gives me my joie de vivre that makes me jump out of bed every morning. The more people I reach, the greater the impact on my online community, as other leaders invariably emerge to carry forward this fitness movement, like ripples on a pond. This is why the Whole Life Fitness Manifesto came to be.