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Justin’s Top 10 List

1. Stand up to train

“The average American spends 21+ hours per day sitting down or lying prone. We don’t need any more practice sitting than we’re already getting. So forget about training using weight machines or any other apparatus that supports your body instead of allowing your body to support itself as it was designed to do. Movement in life and sport happen while we’re standing up. To achieve functional fitness we should stand up to train, too. Training while standing helps us to rehearse and perfect the movement patterns needed to achieve optimal physical performance.

Stand up to train.”

~ TRX Training 10 New Training Tips


2.  Be Inspired. Avoid Negativity. 

“We live in unique times. We live in one of the rarest times in human history, where you can choose almost all of the input that comes your way, whether it’s the movies that you watch, the books you read, the podcasts you listen to, you can choose to be inspired.”

~ Joe Rogan, Be the Hero of Your Own Story


3. Consistent Daily Habits are Key

One meal won’t make you unhealthy, just like one workout won’t make you healthy. Your consistent daily habits will determine your success.


4. Always Do your best

“Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse, and regret.”

~ Don Miguel Ruiz, The 4 Agreements


5. Take Action 

The traffic lights of life will never all be on green. Don’t let any other moment pass you by. The perfect time is an imagination land. You will find the perfect time when the guys on the Discover Channel find Bigfoot. Take action today!


6. Avoid Comfort Zones

The Problem with Comfort zones. The whole thing about comfort zones are that if you live in one for too long that becomes your norm. It never allows you to gain experience, gain knowledge, or develop mental toughness. You have to get out of the complacency of routine. You have to change things up. You have to set goals/challenges that push yourself further than you think you can in order to improve.

~ David Goggins & Jesse Itzler, Living with a Seal


 7. Learn Your Behavior Patterns & Triggers

Self awareness is critical is avoid nutritional traps and/or relapses to inactivity. Ask yourself what works best for you, what doesn’t work for you, and what are you doing?


8. Disipline over Motivation

While motivation may be good, discipline is better. Here’s why.

 Motivation is a fleeting feeling. Here one minute, gone the next. Discipline on the other hand, is a way of life; something we ingrain in ourselves.


9. Accountability is Powerful

If you have a hard time being accountable to yourself make sure you are accountable to someone else. Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences. Accountability is very powerful when used for the purpose of encouragement, not shaming.


10. Have Hobbies

A hobby is an activity that you freely participate in solely based on the fact that you enjoy it. Hobbies keep us engaged, occupied, and make us come alive. Hobbies are also an effective tool/strategy in preventing eating out of boredom.


 By: Justin A. Seedman BS, CPT, CHC, BCS

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