timborys - Ignite Your Potential
timborys - Ignite Your Potential

Happy Monday!

My apologies about not posting on Saturday like I said I would. It turns out that with continuing education and family events, I overbooked my schedule this weekend.

On Saturday and Sunday, I had the opportunity to attend at a course taught by Dan John, one of the top strength and performance coaches in the world.

It was great to learn from him, and it was a nice confirmation that I’m on the right track and doing the right things for my clients.

Of course, in the spirit of continual progress, I still came away with a valuable list of tweaks and improvements I will be making to my coaching style and programming structure based on what I learned.

The bonus from this weekend was that it helped me reflect on the many hard earned lessons I’ve learned in the past 25 years as a trainer and coach.

Here are a few of the “gems” that popped into my mind throughout the weekend. There are MANY more, but those can be for future posts.


Simple is good

If you have an internet connection, you could be fooled into believing that being healthy and fit is an extremely complicated process.

In fact, the opposite is true.

Being healthy and fit is exceedingly simple. Yet, most people go out of their way to overcomplicate the process.

Health and fitness is about doing a few simple things consistently, over the long term.

We all know the basics…

  • Eat healthy
  • Exercise regularly
  • Drink lots of water
  • Get a good night of sleep
  • Have fun with people you like being around

These are often seen as “common sense”, yet few people do them to the level necessary to accomplish their goals.

The general consensus is that the basics are “boring”, “overrated”, or “unnecessary”.

People think, “it can’t be that simple. There must be more to it than this.” So, they are continually jumping from one strategy or tactic to another, with none of them providing the desired results.

The points I mentioned above are the essentials and skipping them is the reason so many people struggle. While there are definitely some nuances to each point, at the basic level, they are understood by most people…yet not followed consistently.

Perfection is a myth

Ahhh, perfection. It’s time we get this myth out of our mind (and way).

We all have ebbs and flows in our efficiency and effectiveness. This is a normal part of life.

However, so many people are striving for perfection when they have yet to master the basics (see point above).

Imagine if you were getting into fitness and you help yourself to the standard of an Olympian. How realistic, successful, and motivating would this be when you continually failed to meet that standard? Not very!

The other side of this myth is that repeated failures create a self-defeating mindset that begins to sabotage any forward progress.

Have you ever had a bad day on your nutrition plan, where things seemed to go “off the rails”? (It happens to us all). I’ve seen many clients turn this one rough day (or poorly chosen meal) into a week long slide of poor choices, self flagellation, and pity parties.

This is equivalent to getting a flat tire on your car, becoming upset, and slashing the other three tires just to spite yourself. It sounds funny, but I see people do this every day in fitness and nutrition.

A good reminder is that “Every Day is a New Day”.

It’s normal to have an “off-day”. The key is to get back on track the next day, and strive to string a few good ones together as a bonus.

As one of my mentors likes to say…”Fail forward”. You can do this by taking imperfect action. Do something, if it fails, learn from it and move on.

This beats “procrasti-planning” every time! (Procrasti-planning is the “analysis by paralysis” approach where you plan everything to the minutiae, but fail to actually implement or take action).

This is a key factor holding many people back from getting the results they want.


You Get What You Focus On

Quite often, people will say they want something, but then complain about not getting it. Yet, when we look closer, we realize that they actually spent very little time or effort working towards that objective.

This is the situation where people “talk” a lot about what they “want” to do, but spend almost no time actually “doing” that thing.

They may also spend a lot of time thinking about why they “can’t” do it, but that’s a whole other mindset post. 🙂

Where we spend our time is a direct reflection of what’s important to us in life.

This brings me to the next lesson…

Plan for the “Big Rocks”

What are the most important areas of your life?

Identifying these areas is one of the best things you can do for your clarity, productivity, and long-term success. We call these key priorities your “Big Rocks” (from Steven Covey’s “7 Habits of Highly Effective People”)

The answer to this question is different for every person, and only you can answer it. There is no “right or wrong”, just what’s important to you at this point in your life.

Once you’ve identified these areas, the next question is…

What are the most important aspects of each area?

When you know what’s important, breaking down the various aspects of each priority can help you identify which specific parts will give you the most benefit for the least time and effort. This is the Pareto principle (80/20 rule) in action.

Now it’s time to put a plan in place to make them happen.

This includes putting them into your calendar…and making them non-negotiable. This means they get done…no matter what.

Do the Work

Being healthy and fit isn’t rocket science.

It’s simply a matter of doing the work…consistently…over the long term.

As mentioned earlier, people often make the process more complicated than it needs to be. This includes spending massive time and resources looking for “hacks” or “shortcuts” to success.

Sure, it’s important to be efficient, and do what works best, but the “work” still has to be done.

Often people fail to take meaningful action because of the time spent trying to avoid doing what’s necessary, and proven to be successful. Imperfect action is better than no action (procrasti-planning).

Chances are someone else has done what you are trying to do. Learn from them, follow a proven plan. Once you’ve done it, and experienced the ENTIRE process/program/etc., THEN you are properly qualified to form an opinion about possible changes.

As Beverly Sills famously said “There are no shortcuts to anywhere worth going.”


Own your S**t

Taking ownership of our actions and outcomes is extremely important to long term success. Plus, once we overcome the fear, embarrassment, and other emotions of dealing with the reality of our situation, it’s exceptionally liberating.

The great news is that we have MUCH more control over our results and outcomes in all areas of life than we give ourselves credit for.

Unfortunately, most times we shift blame to outside sources because we are scared of facing the tough choices and decisions that often need to be made.

The solution is to start small, and make a habit of owning your moment to moment behaviours.

If you make a mistake…own it!

Recognize it, apologize, and let people know what you will do to fix it. Then make the change you promised.

If something unexpected or outside of your control happens, focus on what you can do to make your response to the situation more positive and productive.

Remember, we can’t control everything that happens to us, but we can ALWAYS control our response to that situation.

Celebrate your Successes…and Your Failures

We set goals and strive to improve because change is important to us. When we reach a milestone in our journey, it’s important to celebrate the wins, no matter how small.

In fact, at the beginning, set your bar low so you have many small wins in a short amount of time. This is repeatedly shown to have a tremendous impact on your mindset, motivation, dedication, and future success.

Take time to reflect on what you’ve accomplished. Then, reward yourself with positive “gifts” that move you forward (instead of taking you further from your goals).

These rewards can be tangible or intangible, but they should be desirable and motivating for you.

For example, if you reach one of your weight loss milestones, you could reward yourself with a great massage, a new outfit, or something similar.

It’s important to remember that our rewards should be positive and productive. It doesn’t make sense to reward yourself with junk food or decadent treats when you reach a weight loss objective. Yet, this is what often happens.

On a related note, there will be obstacles, setbacks, and challenges.

Celebrate these as well. They are great learning opportunities that will teach you what to do differently in the future, and arm you with the knowledge that’s needed to take another step closer to your goals.


I hope you learn as much from these lessons as I have. As you may have noticed, these are applicable to health and fitness, but also to your work, family, and social life.

That’s the cool part. The same principles that will help you look great, feel amazing, and get you in the best shape of your life are the same ones that make it more likely you will have a happy home life, get that promotion at work, and enjoy your circle of friends more.

If you want more energy, to feel what it’s like to have a fit, strong, sexy body, and be comfortable and confident in your own skin, I have the programs to help. Just reach out to set up a quick call.

The next step is up to you…Are you a “Day One” or a “One Day” type of person?

Committed to Your Health, Happiness, and Performance.

Tim Borys
Author, Speak, Coach, CEO
FRESH! Wellness Group

P.S. I’m curious to know…What is your biggest health and fitness frustration right now?


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