Life Lessons From THE BOYS

Let’s start with a little background for those that don’t know what THE BOYS are. It’s an Amazon Prime series, that is doing very well. Here’s a quick overview of the show:

It’s taking the classic superhero storyline and placed it in a real world setting.

Me and E just finished the series (in 5 days! Bingers Unite!). And in thinking about it and talking about the show and characters, I thought it’d be cool to take some lessons from the show and apply it to your life.

*Some are more serious than others*

1. Team work makes the dream work

The show is really about 2 teams. The Supes and The Boys. And when things are going best for either side, it’s usually when the respective teams are working together.

Do you have a team that helps you? That pushes you to achieve goals? To bounce ideas off? Maybe you should. Just look at the Spice Girls…

2. Let Things Go

Over and over in The Boy, characters are using anger, revenge, spite to drive them, and it never makes them satisfied or happy. Looking at you Butcher and Hughie!

You can’t let those negative emotions drive your life.

3. Fame & Money does not equal happiness

Looking at Starlight’s story, she got everything she wanted, or at least thought she wanted. And when she had it all, she was less happy than before.

Finding happiness outside of money or fame is a more fulfilling way to live your life.

4. What happens in the dark always comes to the light.

There was a long list of characters that had secrets, or hidden personas. Hughie lying, Butcher keeping secrets, Homelander not being the 100% good guy character, ATrain using drugs, to how the Supes formed to begin with.

You can’t hide things forever. Being honest, and truthful will lead to a less stressful life.

5. Cherish the moments

You never know when you will have that last time with someone. Or when something tragic could happen. Live in the moment. Spend your time with the people you like being around.

Even if that person was a lab created terrorist who can’t be killed….

*And a couple quick one:

6. Don’t have sex with strangers.

7. Don’t stand in the street to have a conversation

8. A loving family comes in many forms (Looking at that final scene lol)

Ok. I’m done. Hope you enjoyed!

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What is HIIT?!

If you’re into fitness at all (I hope so if you’re reading this blog), then you’ve more than likely came across the acronym H.I.I.T., and like me, thought, “Is it HIT or HI-IT?” and “what is H.I.I.T.?”

The first questions answer is “HIT”

The second questions answer is HIIT stands for HIGH INTENSITY INTERVAL TRAINING

HIIT is simply, an interval workout with short periods of intense exercises paired with shorter periods of rest/recovery.

For example:

4 Rounds of

20s Exercise

10s Rest

20s Exercise

10s Rest

HIIT is praised for improving athletic performance (Think of how a football game is played. Short burst of work, rest, repeat), and conditioning. And there are also studies showing HIIT workouts reducing fat mass in your body.

Now, these benefits really only work properly if you are including the HIGH INTENSITY into your training. You need to really push yourself in those intervals to see max benefits.

There’s no standard way of setting up a HIIT workout, but, most use the 2:1 ratio of work:rest. 20s/10s, 30s/15s, etc…

And HIIT workouts can range anywhere from 4 minutes to 30 minutes.

If you think 4 minutes is too short, try a Burpee HIIT workout.

8 rounds- 20s work / 10s rest of just Burpees. Sweat will be pouring!

You can use any exercise you want for a HIIT workout. Put together 3-4-5 exercises for a couple rounds. As long as the INTENSITY is high, you’ll get the benefits of doing HIIT.

In addition to improving performance, better conditioning, and burning more body fat, some other benefits include:

Increase metabolism
Can be done anywhere
No equipment needed
Prevent workout boredom
Betters endurance
Keeps you on a timed schedule
Helps retain the muscle you already have

How To Achieve Any Goal

We all have goals. Health, Fitness, Life, Relationship, Business, etc. We all have something out there that we want or want to be. The challenge is creating a plan to accomplish these goals.

Here’s a couple tips (with weight loss as an example) to help you reach your goals.

1. Create a SMART goal

(S) Specific: Don’t just say you want to lose weight, put a number to it and a date to it. Being as specific as possible will help you focus on your goal and the planning it needs to achieve it.

(M) Measurable: Goes with being specific. If the goal is weight loss, put an actual number to it. “I want to lose 20lbs.” Don’t just say, “I want to get in shape”. Put numbers to it. How much weight do you want to lose/gain? How fast do you want to run? How much weight do you want to lift?

(A) Attainable: Yes, it’s good to have a challenging goal, but make sure that goal is truly achievable. Losing 100lbs in 3 months is not attainable. But, 20lbs can definitely be done. If you’ve never done a Back Squat in your, don’t set the goal of a 500lb Squat by next week. It won’t end well for you…

(R) Relevant: Is this goal truly important to your life? How will you feel once you achieve it? Make sure this goal will be up with other goals you have planned for yourself. Think about it like this, what if you have a set back? Or a bad week? Does your goal go away or are you still committed to it? Make sure whatever it is you want to accomplish is important to you!

(T) Time: Set a finish line date to achieve your goals. “I want to lose 20lbs by November 1st” This is a big thing because from there you can set smaller goals along the way.

If losing 20lbs in 3 months is the goal, what’s the goal by month 2? Make a goal to hit by month 1, and week 1.

It helps shrinking that giant goal down into smaller goals along the way.

It helps keep you motivated and positive about your number 1 goal.

Decide what needs to be done for each smaller goal.

Are you going to workout? How often? What days? How long will it take?

Are you meal prepping? When do you go grocery shopping? How often are you going?

Figure out the work that needs to be done.

Create a schedule. If Mondays at 5p is your set time to go to the gym, GO on Monday at 5p. Treat this schedule like it’s a job. You don’t skip work because your don’t feel like it, right? Same thing with your workouts.

Schedule your workouts. Your time to go grocery shopping. Schedule your time to cook.

The more dedicated planning that goes into this, the better you will be prepared for the good and chaotic of your life.

Evaluate your time. 24 hours. 7 days a week. 168 hours.

168 hours, and yet, people say they don’t have 3 of those hours available to workout. Or they don’t have 1 hour to food shop. And 1 hour to cook.

No one is busy 24 hours a day. Look at your life. Take a couple days and mark down whay you do hour by hour (or half hour by half hour).

How often do you go on social media? Watching Netflix? Traveling? Eating? Working? Sleeping?

99% of people have the time to accomplish their goals, they just don’t know it.

-Create a checklist. This can be daily or weekly. And make each check associated with your ultimate goal.

Workout today. ✔

Ate 3 healthy meals. ✔

Drank a gallon of water. ✔

Create 5-6 daily checklist items a day and maybe 20-25 weekly checklist.

1. It keeps you on task

2. It helps build the habit doing the work

3. It brings more positives to your life by hitting these checklists.

Don’t worry about being motivated.

Motivation comes and goes. Concentrate on building habits. Doing the work day in and day out.

That’s how goals are achieved. Daily work turns to weekly works turn to building habits over the months. And that will keep you focused on your main goal.

Take this way of thinking into your health and fitness. In how you build long lasting relationships. In how you run (or start) your business. Or how to take those things to a next level.

Be SMART. Be detailed. Do the work.

Try out the 1LIFE1YOUFITNESS Training App Free for 30 Days.

Use Discount Code: 1L1YAPPTRIAL at checkout to get the first month free

Over 50 Workouts available right to your phone. Home, Gym, HIIT, Cardio and more

Click photo to check it out!

Health Benefits Of Sleep

Adults should be getting 7-9 hours of sleep.

EVERY. NIGHT.

Non Negotiable.

When it comes to fitness and changing lifestyles, this usually is the last thing targeted (behind working out & nutrition). But, it should really come first. Just look at it from a 24 hour view. What do you spend the most time doing, Working out, Eating, or Sleeping?

I know. I know. You may be one of those, “I thrive with 4 hours sleep!” people, and guess what? You’re wrong. You are wrecking your body and mind, but just not seeing it right away. How is your heart rate? Blood pressure? Eating habits? Mood?

Some studies say that more than 1/3 of people are sleep deprived. 1 in 3!

Getting a consistent good nights sleep can have a ton of benefits on your health. And can also help you avoid a bunch of other health problems. Here’s a quick list of some benefits of getting the proper amount of sleep…

BENEFITS

Improve your workouts

Sharpen attention

Improve memory

Reduce stress levels

Helps body recover from workouts

Reduces depression risk

Strengthen immune system

Live longer

Keeps heart healthy

Helps build muscle

Helps with weight loss

Helps with fat loss

More natural energy

30 Non Scale Victories

Mood Booster! To paraphrase a few people I’ve trained, “I wasn’t in a great mood, but I’m already feeling better.” And that was just after the warmup 🙂

Here is a list of health & fitness victories that have nothing to do with the number on the scale. I’ll break them down into 3 categories: Physical, Mental, & Fitness

PHYSICAL NON SCALE VICTORIES

Your shirt is a little baggier (for weight loss goals)

The waist of your jeans is bigger.

You have to tighten your belt a little more.

Your tights aren’t so tight anymore.

Your rings are looser on your fingers.

Everyday aches and pains are fading away.

Your clothes are tighter in certain areas. (Muscle gaining goals.)

Sleeves are a little tighter (who needs sleeves anyway!)

The quad part of your jeans are tighter, but the waist is looser (Squat problems!)

People taking notice of your body changing.

MENTAL NON SCALE VICTORIES

Stress Reliever.

Exercise releases endorphin’s, which create feelings of happiness and euphoria.

Help alleviate symptoms of depression and anxiety.

Helps your memory.

Boost brain power.

For some, working out helps with better sleep.

Boost creativity.

Help inspire others.

FITNESS NON SCALE VICTORIES

Going from the couch to walking.

Being able to jog to that stop sign.

Running your first mile.

5K. 10K. 1/2 Marathon. Full Marathon.

Completing an obstacle race.

Doing your 1st Pull-up or 1st standard Pushup.

Going for, and crushing, a lift that you thought was impossible.

Getting on a bike for the first time since you were 12.

Going out and playing a sport.

Going for a long hike.

Doing every day things that use to tire you, and now you feel great.

I just named about 30 things that can benefit you with everyday exercise. And not ONE had to do with the scale or your weight.

According to the American Heart Association, it’s recommended to exercise from 150 minutes a week (moderate intensity), to just 75 minutes a week (higher intensity).

Who doesn’t have 30 minutes a day for 5 days. Or 25 minutes a day for 3?!?! We ALL do! Even if you split it up to 10 minutes here, 10 minutes there. It all counts!

No go out and move your body!

5 Great Pre-workout Snacks

In an ideal world, you’ll want to have a meal/snack within 1.5-2 hours of your workout. But, we don’t always have that option. So, if you have a gym session at 5pm and it’s 4:00, try out these quick pre-workout meals/snacks.

Fresh Fruit (w/ Almonds or Walnuts)
If you’re on the go, aim for some fresh fruit. Especially ones that contain a lot of water. Slices of Watermelon, Grapes, Peaches, Apples, & Oranges are all great options. And add a handful of almonds or walnuts for some good fat and protein to keep you going through your workout.

1/4 Avocado on Whole Grain Toast
Super healthy fat, great carbs, and some protein. Mash up the avocado, and add some chilli pepper to spice things up

Iced Coffee Protein Shake
This is as simple as it sounds. Take 1 cup of iced coffee and blend it with a scoop of protein mix. The mix of caffeine with the protein & small amount of carbs gives you the energy to power through a workout.

Oatmeal (or Overnight Oats)
This is my preferred go to option. Great carbs, and adding either nuts or seeds can get you good fats and protein. Or add a scoop of protein mix for added protein. I add almond milk because you really don’t want to have dairy products to close to your workout.

Nutrition/Energy Bars
These can go the way of Candy Bars really quick. So, aim to pick one natural ingredients and also a low ingredient list. KIND BARS & OATMEGA BARS are solid options.

Your Questions- Best Diets, Lose Fat, Vegetarianism, Favorite Foods, Best Workouts and more.

On Episode 22 of the 1LIFE1YOU Podcast Episode, I answered your questions on a few different topics.

Questions range from, best diets to being vegetarian to best exercises for specific body parts, to how often you should workout, to weight loss questions.

Question List:

  1. What is a good high protein, low carb diet? (2:13)
  2. What’s a great exercise to help lose your stomach and lift your butt? (3:42)
  3. Is it hard being a Vegetarian? (5:50)
  4. Fastest way to lose fat? (7:37)
  5. Is my wife into fitness? (9:53)
  6. Number of times you should workout? (10:46)
  7. Help with the scale not moving. (12:56)
  8. How do I get/stay motivated? (15:09)
  9. What’s my favorite dessert? (16:49)
  10. What do I do for fun (excluding anything with fitness) (18:50)

Check it out.

If you’re listening, screenshot and tag me on Instagram or Twitter @nicksherman__