The Be The Hero Workout

Good Morning, my friends! I hope everyone had a great last couple of weeks. I took two weeks off from writing the post as I was on vacation from the day job and did some traveling. The Workout of the Week is back this week though! The post this week will talk about one of the ideas that shaped me as a person and led me to start GoodAttitudeFood.com in the first place. It will also include my workout schedule for the upcoming week. So to kick off the new week on the positive, this is the Workout of the Week. This is The Be the Hero Workout.

Be The Hero

An idea that has really helped to shape my life and personal growth is the idea that I should be the hero in my own life story. I didn’t come up with this idea. The idea comes from watching a Joe Rogan conversation. I don’t believe or like everything Joe talks about and this is not meant to push any of his stuff, it is to share an idea that helped me through times when I questioned my own self-worth or had other struggles in life. Here is a short video where Joe explains the idea of “be the hero in your movie”.

How To Start Being The Hero

• Set Standards and hold yourself accountable for living up to those standards.
• Be the change you want to see.
• Have a daily gratitude practice.
• Set big goals. Write those down. Break them up into smaller daily goals or action steps that will lead you towards whatever those big goals are. Do those action steps every day.
• Know that you are not your past.
• Exercise. Eat healthy foods. Take care of your physical and mental health.
• Take on challenges that are meaningful to you and will help you grow.
• Have a foundational goal to be better today than you were yesterday.
• Ask yourself … “if this were a movie, and I was the hero, what would the hero do?”. Then do those things.
• Continue to adjust your sails. Reflect on your goals. Reflect on your daily action steps. Make sure the goals are still meaningful and the action steps you’re taking are still leading you towards those goals. Adjust them as needed.

“You cannot control the wind, but you can always adjust your sails.”

This Will Build Your Hero Version

Doing these types of action steps will help you build the hero version of yourself. There is great reward in doing things that can be difficult, challenging, and require discipline. This will build your self-worth. It will make you start to feel like someone who is the hero of their story.

My Struggle

Before I framed these ideas into my life, I struggled with my self-worth. Never had goals. Never achieved anything. Had not even tried to achieve anything.

I wanted more out of myself but never took the action to do anything about it.

Until I did.

At 28 I decided to go back to school. In College, I took a class that taught me how to set a standard in my life and then start to live up to that. The class taught a combination of goal setting, visualization, and action that I still use to frame almost every aspect of my life. That system has become my “North Star”, my guiding principle, and my way to be the hero in this story.

If I can do that, anyone can!

On To The Workout Schedule

Spin Bike – Mon, Wed, Fri

Monday, Wednesday, and Friday mornings this week I will be doing a spin bike workout. I like to pull up a video from Global Cycling Network’s YouTube page and ride along with them. They have loads of awesome content, like this video:

Yoga and Meditation

I will be doing some Yoga and meditation as part of my daily morning routine every day this coming week. Yoga With Adriene is pretty much my go-to. The YouTube channel has more content that you could consume and Adriene does a great job coaching through the workouts. Be sure to check out the channel for great videos like this one:

Shadowboxing into Heavy Bag Tabatas – Tues, Thurs, Sat

On Tuesday, Thursday, and Saturday I will be doing Shadowboxing into Heavy Bag Tabata rounds. For this routine, I will use an interval timer set to 8 intervals of 20-seconds by 10-seconds, my 2.5lb weighted gloves, and my 25kg heavy sandbag. Do three Tabata rounds of freestyle shadowboxing with gloves on. Punch and kick combos during the 20-second intervals, going hard, at about 80-90% intensity. Then active recovery with boxer shuffle and defensive moves during the ten 10-second intervals, at about 50% intensity. Then one round of moves using the heavy bag at the end (see The Sandbag Workout post here for those moves). Take about a 30-second to 1-minute break between each round.

Disc, Ruck, Bike

Weather permitting, after work this week I will be playing some disc golf, riding my mountain bike, or going on ruck.

Wrap It Up, Hero-Dude

There you have it, my friends! Thank you so much for reading the post this week. A special thank you to the awesome content providers. Be sure to check them out if you have not already! If you are struggling in your life, like I had been for much of my early adulthood, start doing the things that will make you a hero to yourself. Become the hero or heroine in your story!