Recognize that you are the architect of your own health; commit to making lifestyle changes, as feeling better leads to living more fully.
Clearly define your own personal goals for any endeavor through self-inquiry, rather than adopting external expectations or societal pressures.
Regularly try new things and get outside your comfort zone to foster self-discovery and personal growth.
In any endeavor, concentrate your energy on what you can control (e.g., preparation, diet, sleep) rather than uncontrollable external factors (e.g., weather, competition).
Be open to receiving help and actively seek it out, as getting support from others is crucial for achieving your best potential.
Approach long journeys or challenges by focusing on one step at a time, overcoming the fear of change by looking for positive outcomes.
Avoid punishing yourself during training; instead, be kind to yourself, recognizing when you’re tired and adapting your schedule.
In challenging situations, always look positively towards your desired safe outcome or goal, rather than focusing on potential obstacles or dangers.
Design your training schedule to fit around your existing life commitments, rather than forcing your life to revolve around training.
When struggling during a long physical challenge, remember that humans are good at putting one foot after another; if you hit a “funk,” simply walk for a bit, and you will likely come out the other side.
Believe that you can achieve challenging goals, but ensure you approach them in a way that is authentic and suitable for you, rather than following a prescribed method.
Recognize that external performance metrics (like finishing times) often don’t reflect personal value or impact loved ones’ perceptions; focus on intrinsic motivations instead.
Refrain from comparing your journey or performance to professional athletes or those with different resources, as their circumstances are vastly different.
Engage in physical activities because they feel good and provide a natural high, rather than out of compulsion or self-punishment.
Actively seek to have fun in life and smile more, as these actions contribute to feeling better and more positive.
Take the initial step, even if it’s just signing up for a ballot or expressing interest, as this action can open doors to new opportunities and journeys.
Increase your likelihood of achieving a goal by setting a target to simply complete an event, rather than focusing on a specific time, and find others to join you.
If personal coaching is not feasible, join a running club to access guidance and support from experienced individuals.
Focus on holistic self-care, including adequate sleep, proper nutrition, and listening to your body, as these elements directly impact your physical performance and overall well-being.
Before a significant event, stick to your established routines and avoid introducing anything new, including food, drink, or habits, to minimize anxiety and ensure comfort.
Avoid starting too fast in a race or new endeavor, as getting carried away by adrenaline can lead to premature exhaustion and negative consequences later.
When running a marathon, put your name on your vest or t-shirt to encourage tens of thousands of strangers to shout your name and offer support.
Define success with personal, holistic goals (e.g., nasal breathing, smiling, specific gear, maintaining work-life balance) rather than solely focusing on external metrics like finishing time.
Experiment with different approaches to health and fitness (e.g., nasal breathing, barefoot running) and do what feels natural and right for you, rather than following trends.
Come together with others for a common goal to experience the incredible power of community and the magic it creates.
Your participation in challenging events can inspire hundreds of others to embark on their own journeys of positive physical and mental health.
Find individuals who resemble you or share similar backgrounds achieving goals, as seeing them succeed can inspire you to believe you can too.
Recognize and celebrate the “back of the pack” participants in events, as they are often everyday heroes balancing training with busy lives.
Provide specific support systems like tail walkers, party buses, and dedicated supporters for those at the back of mass participation events to help them complete their journey.
Actively seek opportunities to help improve diversity and inclusion in sports and other areas of society.
Work collectively to advocate for positive societal changes, such as addressing health disparities in children, by engaging with government and community efforts.
Consult the author’s books on various health-related topics (physical, mental, nutrition, sleep, stress, behavior change, weight loss) for comprehensive guidance.
Sign up for a weekly newsletter (like “Friday Five”) that offers short doses of positivity, practical health tips, and reflective content to prepare for the weekend.
Follow podcasts on your preferred platform to receive notifications for new episodes and stay updated with the latest conversations.
After being inspired, share your thoughts, learnings, and what new challenges you might undertake on social media to engage with and inspire others.
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