#1 Way To Polish Results – Cardio

More accurately: cardio, cardio, and more cardio.

Action Step: Give me 20 pushups. Do it now, especially if no one’s watching.

If you want a better cardiovascular system, your best bet is going for a daily two mile run. But… that’s boring. So instead, find a local boxing gym, or some gym with fitness classes. Try a few out. Then be honest with yourself about how many classes you think you can take a week consistently. Then make that commitment despite all the excuses your brain conjures.

Hint: Don’t argue with your brain, you’ll just lose. Do what you know is right.

#2 – A Good Night’s Sleep!

To fulfill our potential, it’s important to understand recovery. Currently, there is no better medicine than a good nights sleep. Someone can feel like they have the world on their shoulders one day, but after a good long nap, their feelings can radically change. If someone doesn’t give their body what it needs, then the best training in the world becomes useless with an unhealthy body. The more you properly rest, the more you can do.

Here’s the secret: You need to be consistent. If you’re sleeping 4-6 hours during the week and 8-10 on the weekend, your body is gonna get confused. We all have biological clocks that adjust to our lifestyle, so the more we mess with our system, the more our system messes with us.

Action Step: Set a bedtime AND a wake-time for yourself. Stick to it for a month. This little trick alone could change your life.

#3 – Eat Your Veggies!

If health and wellness are maintained properly, a healthy lifestyle can feel fun and good as opposed to something like a job.

The food we eat makes up all the cells in our body, which impacts our attitudes and belief systems. Now, drastically changing one’s diet over night won’t work. To me, eating healthy is meant to be a lifestyle, and if you decide to make the transition into being a healthier you, then you should make it as easy on yourself as possible. Start with 6 cheat days a week. That means one day a week, you’re only eating awesome stuff like eggs, chicken, and broccoli. After 6-12 months, you limit your week to 5 cheat days. After that, keep an ultimate goal of 1 cheat day a week in the back of your mind.

Take it slow, and take it easy. When you feel up to the challenge of getting rid of another cheat day, do so without doubt.

Improving yourself is important, but it’s just as important to not beat yourself up when you make mistakes (spoiler: you will!). It’s funny. When you think you’re enough, you want to improve even more.

I encourage you to look into a man named Paul Chek. He’s a really smart dude and has an amazing YouTube channel, which I highly recommend. Chek goes gone above and beyond to improve your health and change the way you look at food in his book called, “Eat, Move, And Be Healthy!”

Action Step: Every time you have a healthy meal, post it to your favorite social media. You’ll get motivated by the likes, and maybe even inspire others to do the same.

#4 – Don’t Forget To Breathe!

The last thing I want to mention is the most important, breathing. Breathing is where it all starts. If you don’t have enough breath in your body, then you can’t throw a punch. If you’re out of breath, you won’t be able to evade any attacks. It isn’t a coincidence that some of the best fighters of all time had the best breath control.

I’d recommend watching any video of a man named Wim Hof on YouTube. He can warm his body up just by breathing and managed to hike to the top of Mount Everest in just his shorts. I mean modern scientists are stunned by this guy. His teachings aren’t just for people who want to get stronger, they’re extremely helpful in combating things like depression and anxiety. He teaches how to improve your mood and breath control in his book called, “The Way Of The Iceman.”  

Action Step: Watch the video below.

These tools will guide you towards a more balanced and happy life. Boxing is 80% mental, 20% physical. The more you improve your brain’s functionality, the more effective and efficient you become in using your body, both in the ring and in life.


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