Living in the GAIN

As we step into the New Year, it's a time of reflection and goal setting. But let's be honest, resolutions can be daunting, and often, we find ourselves losing track by February. I’ve been part of this crew too. This year, I was inspired by Dan Sullivan's approach, which is focusing on the vital 20% that brings 80% of the results.

Understanding the 80/20 Rule 

Dan Sullivan's 80/20 rule suggests that in many areas of our lives, 80% of results come from just 20% of our efforts. This principle can dramatically shift how we approach our fitness and nutrition goals. By identifying and focusing on that crucial 20% – be it specific exercises, dietary changes, or wellness habits – we can achieve more significant results with less effort and less stress.

Letting Go of the 80% The key to leveraging this principle is identifying and letting go of the 80% of activities and habits that contribute little to our overall goals. For our fitness and health, this could mean:

1. Ditching Inefficient Exercises: If certain routines or exercises aren't bringing you closer to your fitness goals, it might be time to replace them with more effective ones. For example, I’m not about to go run more than 2 miles, but a 30-40 walk, count me in!

2. Simplifying Your Diet: Instead of following complex diet plans, focus on simple, fundamental nutritional habits that make the biggest difference. For me, I like to fill my plate with a protein, carb, good fat and some veggies. KIS (Keep It Simple)

3. Reducing Information Overload: Limit the amount of fitness and nutrition information you consume to the most reliable and actionable sources.

Living in the Gain vs. the Gap Another concept from Sullivan is the idea of living in the "Gain" rather than the "Gap". This means focusing on and celebrating the progress you've made, rather than fixating on the gap between where you are and where you want to be. Instead of comparing yourself to the ideal in your head, or to others, you focus on where you started, and how far you have come along. Its like the saying “Shoot for the Moon. Even if you miss, you'll lang among the stars.” This shift in mindset creates positive outlook, gratitude and an appropriate measuring stick. To get in to the GAIN, do the following:

1. Celebrate Your Progress: Acknowledge every small achievement in your fitness journey. Did you lift heavier this week? Did you choose a salad over fast food? Celebrate these wins to keep the momentum going well past January.

2. Avoid Negative Self-Comparison: Constantly comparing yourself to an ideal or to others can be demotivating. Focus on your personal journey and improvements.

3. Reflect on Your Journey: Regularly take time to reflect on how far you've come. This reinforces a positive mindset and keeps you focused on continued progress.

Sustainable Wellness with Barbellah 

In line with focusing on what's most effective, we are moving our newsletter to a weekly publication. This change is all about bringing you the most valuable content, aligned with the principles of focusing on the vital 20% and living in the gain.

Make this year efficient, joyful, and rewarding in all domains of your life. Remember, it's not just about reaching the destination; it's about appreciating the journey.

Mindset

1. Be Thankful for Your Body's Capabilities: Each workout, be grateful for the strength, endurance, and flexibility your body offers. This appreciation fosters a loving and caring relationship with your body.

2. Acknowledge the Support System: Be it a coach, a workout buddy, or supportive family members, recognize and be thankful for the people who help you in your fitness journey.

3. Appreciate the Process: Gratitude isn't just for the achievements but also for the process of getting there – the early mornings, the discipline, and the sweat.

Integrating Gratitude into Your Routine

• Start or End Workouts with a Moment of Gratitude: Take a minute before or after your workout to reflect on what you're grateful for.

• Keep a Gratitude Journal: Regularly write down things you're grateful for in your fitness journey. It could be as simple as a sunny day for an outdoor run or the satisfaction of a well-completed set.