 I don't care how financially successful you are, how wealthy, how rich, how much money you make, this exercise has tremendous value. What I mean, what it did for us was it back to the whole topic of awareness, it just brought awareness to some of our spending habits. I don't care how much money we make, it's irresponsible to do that. Happy New Year. It's 2023. In today's episode, we're going to talk about six New Year's resolutions you can actually accomplish and all of these are going to pay you back in dividends. All right, so. I like what we did here. Yes. I like that we're going to address like the entire health sphere. Yes, I'm so glad you said that because people think of health, they think of like just working out in diet. Right. But health is like so many things, you know, encompass health and we're going to cover, I guess, topics or things you can do in each of the main realms of health and what we try to do is we tried to pick things that were, that would give you a payback, but we're also things that you could probably accomplish. So it's not like we're going on here and we said, you're going to work out five days a week for example, right? If you're not working out, you don't have to learn calculus. Like, yeah, these are very simple things that will go a long ways if you actually like take those steps and implement them. Well, don't you guys think too, that's the, the strategy of this as we go through all of these, whether sixes or six, we did the six of these that we go through it because some people might be like, oh, that's so basic or that's so I think that that's the secret and this being successful is I think if, if I could break down the single biggest mistake that I see clients or people make when they set New Year's resolution is setting it too big. Yep. You know, and, and, and overwhelming their themselves with things that they're not going to consistently do. So I think the secret sauce is to address these six areas that we're going to talk about and then actually making a very simple target that you can accomplish and then build on that. So that doesn't mean that, oh, because we talk about this, you know, walking for, let's say, we know, five minutes doesn't mean that you don't build on, on that and maybe eventually do 20 or a year and a half hour, hour, but starting with these, these small obtainable goals and then building the idea here is to pick things that are going to give, that are going to provide you some value that also are somewhat challenging so that it's got meaning because if there's no challenge, it doesn't mean anything, right? If it's like just too easy, it doesn't really mean anything to you, but also, and this is the biggest consideration is things that I can do, I can maintain because like speaking to weight loss, for example, every year in the beginning of the year, millions and millions and millions of Americans actually accomplish weight loss. A lot of people lose weight every single year. The problem is the vast majority, when I say vast majority, it's like 90%. I think the statistics are over 85% of the people, of people who lose weight gain it back within the first year or two and I bet if we stretch that out to like five years, it's probably 95%, right? So the most important consideration is not necessarily, is this a big goal that's going to like change everything or whatever? It's okay, can I stick to this because that's the most important thing. Because think of it this way, if you made small changes that you could stick to and then once it became habit or lifestyle, you made another small change, think about how far you could go over the course of a year or two years or three years, right? It's almost limitless in comparison to what we tend to do, which is make these crazy goals and end up failing and then what happens when you fail often is you lose confidence and eventually in studies will show this when it comes to weight loss, for example, people will lose weight, gain it back, lose weight, gain it back and the odds that someone tries again go down each time that they fail. So after three, four attempts, a lot of people like I'm not doing this anymore, I totally give up. I think we also underestimate the value of just becoming aware of like the six things we'll talk about and even though they may seem simple as far as the goals, but I think just becoming aware of this is an area that I want to focus on or even investigate in my own habits and behaviors is tremendous value. I mean, we've talked before about people like how much they eat less just by tracking simply, not even putting parameters or saying, hey, I can't can or can't do this just by paying attention. But I really love these categories. These are all categories that I plan to focus on in this coming year. And I like having this like intent of like, you know, I'm so I'm going to move the needle in the right direction on all these things, even if it's just a little bit and just become aware of my behaviors around all these all these different aspects. Yeah. And what you want is that lowest barrier of entry. So that way, you know, it's you can the first step, I forget who said it, but it's like the first step is showing up like that's literally the one thing that you would need to consider. And it just it just establishes that this is a new thing. And then you literally can navigate once you actually mean like you accomplish that first step. And that first step is everything. It's so simple, but it's so overlooked all the time. Now that being said, I actually think the first one that we have listed is going to be the most challenging of all the ones I agree with you. I agree that this will probably be the most challenging one including myself. That's exactly 100%. I think this but I think this one has a huge impact and we've organized it this way because we all agreed that this if you had a chance at dealing with this this might be the best way to do it. What's up everybody? It's 2023. Here's the giveaway for today's episode. The RGB bundle maps anabolic mass performance maps aesthetic. You can win those for free. Here's how you enter to win live. Leave a comment below this video in the first 24 hours that we drop this episode subscribe to this channel and turn on notifications do all those things and then if we pick you as the winner will notify you in the comment section that you got the RGB bundle as a gift as a because you won the contest also this month January lots of people starting the workout programs. Lots of people have big fitness goals. Here's how we can help you out. We've taken our workout programs and created three bundles which include three workout programs plus maps prime for free. Here's what the three bundles are. We have the new to weight lifting bundles great for beginners. We have the body transformation bundle. This one's great for those you that have some experience and then we have the new year extreme intensity bundle. This is for those you who are advanced all three bundles. We took those programs put them together and each one will save you between 300 to $350. So we're talking about like six to nine months of planned workouts all set up for you. Okay. If you're interested or you want to learn more just click on the link at the top of the description below to get set up. All right. Here comes the show. So the first category is mental health and mental health is you know staving off things like anxiety depression maintaining good mental outlook feeling connection connection somewhat positive. We all know what it feels like to have you know we've all experienced poor mental health like lose a lot of sleep or be distracted too often. And you know what cycle that looks like. Now there's a lot of things by the way in all these categories there's tons and tons of things you can do but we tried to pick ones that again like I said were impactful but you know somewhat mostly realistic for most people. Now if we look at the modern landscape I think most people can agree that one of the largest contributors to poor mental health today is social media. Oh yeah. Social media now I do want to be clear social media is a tool so that doesn't mean social media is evil but the way social media is designed how distracting it can be and how it can distort your view of things because you're looking at perfect bodies or you're on political pages that just make you more pissed off about the other side or you're reading alarming articles that can make dangers seem larger and cause fear and anxiety like social media has the ability to really impact your mental health in a negative way and it hasn't been around for a long time but which means we don't have a ton of studies but the studies are showing that there is a very strong correlation to use of social media and poor mental health and they used to think well if you're sad you're going to be on social media more and that's what's going on but now we have better studies showing actually although that also may be true just being on social media a lot can cause or tends to cause worsening mental health. I think just simply implementing this once a week fast from it is going to bring awareness of I didn't need anyone to point out and I don't think you either will anybody who does this right so if you've never done this before and then you go hey you know what like all day on Sunday or Saturday whatever pick your day I'm going to completely fast from the internet I'm going to stay up. This is my day of no social media. I don't think I need to tell you the benefits that you get from it I think if you actually just do it you will see it's so it's very very obvious how much more present you are how much better your connection is with the people that you're you're around how productive you feel how positive your attitude I mean just just the list keeps going on and on and a good thing to do while you're doing that is really pay attention when you feel compelled yeah that's what you'll notice to really kind of reach for it or you're on your phone making a call but all of a sudden now it's you know your thumbs going across and you're hitting that app to open it up again you didn't realize that happened just to see how you know you're you're mentally just so drawn to this and you know dare I say addicted sometimes to just you know peering in and seeing what the latest thing is I need to know you are either addicted or dependent however you want to look at it you know you depend on that when I mean I remember the first time doing this and like forgetting that like wow I guess there was a time where I'd stand in a line and just wait and just wait quietly you know look ahead or maybe talking to a stranger in front of me or behind me or going to the bathroom with nothing right having to maybe read the book yeah like it's back in the eyes it's wild when when you do it the things that I think it reveals well you said something about awareness with this so it's you can know something intellectually and say yeah I know I'll feel better and I know that there's probably probably negative effects on my mental health but when you fast from it for a day and you experience it you know it's very different yeah once you experience it then you can it's a very strong motivator for awareness now you're like oh wow I didn't know and I'm telling you I've done this before it's hard it makes you far more aware of how you're affected by social media and the reason why we didn't say you know reduce your social media usage throughout the day or don't do it at this time or don't do it at that time is because when you fast for full 24 hours what you're gonna encounter is you'll notice the benefits but you mentioned this John Justin you'll notice very clearly because it's a full 24 hours how compelled you are to reach for it and that is a wonderful awareness to bring to yourself because then you go I am somewhat addicted to this thing or it is making me somewhat impulsive and so you just pick one day one day a week and what might help is to plan something during the day you know I some people may actually plan to go somewhere where there is an internet service to help them out nature is a great fix for that I actually have to I just have to I have to leave it somewhere yes I do so I have to go plug it in upstairs in my room just like leave because if it's it's near me I think I mean I know this has happened where I've trained myself so much that subconsciously you just grab it and like I was using the example of being in line like you just don't even think I just reach for it and then you grab it so yeah and I think that's the idea so starting off with this one I think it's it's less about you know what exactly happens in the in the one day fast and it's more about bringing awareness to it and then I hopefully that promotes better behaviors the rest of the week right hopefully you become aware of all these things that you do and then discipline right right and so now that you have this better awareness when you you self-regulate naturally throughout the week of like oh wow I'm gonna try and not do it this at this time and like cut back on this and so hopefully that's what this this leads to 100% alright so this next category is spiritual health and so you may be wondering what is what does that mean spiritual health well good spiritual health provides meaning to life's challenges spiritual health helps you reframe tough things or you know things that when you're busy or maybe you're comparing yourself to other people or maybe you wish life was different or whatever good spiritual health it really does it's like a 40,000 foot view this is what Arthur Brooks says right it's just like 40,000 foot view of your life of the world and it does provide this kind of sense of meaning and there are look I don't have to say this but the data is very clear with this with the people who have a consistent regular spiritual practice live longer are sick less often are better partners they're better parents they're more productive they tend to be happier they tend to suffer from depression anxiety less so this is a very important part of health yeah I think it's just it's very important because very humbling and it also helps to kind of alleviate yourself of this illusion that you can control a lot of what's happening yeah and to be able to realize there's forces out there way greater than you and the the universe is humongous and you don't have to apply all that pressure to you know make sure you're controlling all of these details and like stressing yourself out so much it's just a big release of you know I'm existing and I'm present in this and I'm thankful for being here totally so here's the advice that we gave for spiritual health five minutes a day that's it five minutes a day dedicated to spiritual health and it can look like this it could be five minutes of prayer if you are religious you believe in God it could be five minutes of meditation it could be five minutes of breath work and then here's one I really like five minutes of gratitude what does that look like that means for five minutes I'm going to consciously write down or think about things I'm grateful for and though that could be considered spiritual practice that's it just five minutes every single day I like I think I personally like to start the day this way because it does set the tone for the rest of the day yeah either one either one I think it would be ideal I mean it's funny I think this is kind of like the working out thing and probably why you you gravitate towards that is because you're more of a morning person I don't disagree that it would probably set the intentions for my day better if I did that I found I was more consistent doing this at night oh sure I found that I which is the most important thing is consistent exactly so and so I do agree with you and I wish I was more consistent in the morning time with doing it but I found that if I was if I was going to be consistent with doing this and adding this into my life at the end of every every day I would I would do this and it's this to me has added and I you know I think when you say spiritual health that I know it's going to turn off a certain percentage of people because of the the religious tone that that comes with that but I mean meditation and breath work and gratitude fall right in line with that and and I think that and just dedicating five to ten minutes of that to start with that I think will will build and here's a hack with it this is how I started doing this because I found it difficult at first to just set aside five quiet minutes and that sounds silly but if you try to do this every single day and you if you don't do it now and you try and use every single day you'll find it's actually somewhat challenging to be consistent so what I did is I attached it to something that I did every single day where I wasn't distracted anyway so for example you could do this while you're taking a shower I mean already in the shower anyway you're probably not going to have your phone or anything electronics so you could do it there I personally do it when I do the steam room I tend to do the steam room after my workouts I can't take my phone in there I can't be distracted I have to just sit there in the steam and so it's a great for me it really helps solidify the habit of having this you know five minutes of a spiritual for me it's prayer you know every single day so that's something that's just something that I found helps so this this started with me as a self-awareness tool so I've shared this once or twice before on the podcast where I just started to take an account of all the things that happen throughout the day and I've shared this with you guys before where I would unpack anything and everything that changed my state dramatically both positively and negatively so you know what made me really happy today as a reflection right right like oh I did something nice for somebody and oh I felt really good in silent mental note this is something to foster in my life and and to do more of or you know somebody said something to me that you know set me off or triggered me or I reacted in a way that I don't like okay what is that unpacked that like oh wow it's rooted in some insecurity that I have or some inadequacy so looking at it like that as a growth tool by just unpacking my day I found that and I could do it laying in bed could do it laying in bed just with the lights out and you know meditating pray whatever you want to whatever you want to label it but I found that as an incredibly useful tool later on I got better about actually getting up and writing it because I find that that reinforces the better behavior so yeah but I like how you started with a way that you you could do that's right consistently right and then it progressed that's right and I think that and what progressed that was catching myself repeating some of these behaviors that I didn't like and so I'm like okay I'm gonna write this down so this becomes something that I'm more proactive I'm more aware of when it comes or when it surfaces in my life and I found this as a very very powerful tool and then later on building the gratitude and other things on it but I think that's the key to this is starting somewhere simple and easy and becoming aware of the benefits of it and then you can build upon it as you become more now you know one thing before we continue with every one of these categories what you what you need to realize is you have to intentionally work on them in order to have health in them none of these things happen by themselves so good mental health doesn't happen by itself right good spiritual health doesn't happen by itself and none of the stuff we're going to talk about happens by itself they happen when you you're intentional about improving it and again start small alright so this next one is relationship health so this is the health between you and the people around you it could be your spouse it could be your your friends it could be a family member humans are the most social creatures that we know of isolation is so profoundly unhealthy on humans it's actually considered inhumane torture by the Geneva convention I mean it's it is a big deal to have good relationships with people studies show that having poor relationships is at least as bad for you as smoking I think it was what 20 cigarettes a day or something like that we know how bad cigarettes are will have bad relationships in life and it's like you're smoking a bunch of cigarettes so this is a very big deal so the thing that we advise here was that once a week intentionally connect with someone what does that mean for me personally I like to have a meal with somebody because we get to sit down do something and intentionally connect means that we're not distracted I'm asking you how your day is how's life been what's going on let's let's connect and let's foster this relationship yeah and I think too that people can take this for granted in terms of you having dinners with your family are you kind of going through the motions a lot not having that intentional conversation that where you're both there present and really listening and communicating and connecting with that person at a deeper level so it's not just like a surface like we're kind of going through the routine of the week and getting check-ins here and there this is more of like okay let's let's both set that as our as our guide and try to to go a little further with it well to that point I think that you had my opinion you have to remove yourself from your your daily routine like I don't yeah and I know it's not my place to say that doesn't count this relationship building whether you know whether that works for something or not but I I think for it to be really valuable or what I found is really valuable to me is to to Justin's point is I have to okay we're going to leave the house leave the normal routine and we're either going to go to a dinner or go for a hike or go do something that is that is different than our normal routine and I also like to pair this with the day that I'm fasting from tech so that forces us it works perfectly yes because I I already want distracted yeah I already want to connect on a deeper level as person I want to make sure that I don't have any sort of distractions and so we remove that I also think that the person that you choose is important I think that somebody you admire or respect or that you can confide in is important when trying to to foster that you know you could get you could mistake this as a healthy thing by meeting up or hanging out with a toxic relationship and this could have an adverse effect you have that that friend that that you said that that dumps their shit on you all the time and you're like well I'm taking the advice from mine pump guys and I'm going out with this person but all you do is you talk negatively about other people never listen to you right are you looking all that in yeah you listen to their woes it's like no this is this is somebody who you respect on a level to trust their advice and their opinions that and they come from a place of love and and want to see a better version of you I think it's important that when you're working on this this relationship health that you're fostering relationships that are promoting growth and self-development in yourself so be aware of which ones that you're trying to foster and it's not just your drinking buddies good litmus test is and I've heard this many times from different people good litmus test is does the person celebrate your successes with you and do they mourn your failures with you so if you bring a failure to somebody and they're like oh man like that really sucks and you could tell that they feel for you and when you succeed you don't sense a little jealousy or competition like they're genuinely happy for you that's a good relationship you want to foster but but back to your point Adam it's an intentional like once a week intentionally say I'm going to connect with this person now that doesn't mean you're not going to connect other times because that happens accidentally maybe you went for a walk after lunch with your friend or work and you caught in conversation at the water cooler this just means once a week make sure you have a time where you're intentionally trying to connect with this person that you value and that's important to you and again that makes a huge difference by the way I I saw the benefits of this first hand during the beginning of the pandemic so when the pandemic first started at the time Jessica was pregnant and so we didn't know much and we were afraid like oh my god we don't want to get sick and whatever and I intentionally Face timed people and I went through like literally like the you know Rolodex or whatever like my aunt my other aunt my uncle my grandmother and we did it every single day and it was amazing how positive it was and impactful to intentionally call these people hey how you doing what's going on made a huge difference all right now let's talk about physical health this next tip sounds silly okay sounds like nothing but it has I mean studies show profound effects on your health it affects your insulin levels it affects how your proteins are utilized in the body are they going to get shuttled to muscle or not it affects appetite later in the day energy levels and my favorite thing about this is it's super easy digestion to digestion it's super easy and that's this after breakfast lunch and dinner walk for five minutes now this doesn't necessarily mean you have to go outside and go for a five minute walk so what I do is after a meal at home is I stand up and I run around or play with my two year old for five minutes that's it so it could be anything it could be literally basically it's don't just eat and then sit down and do nothing get up and for at least five minutes move and again it sounds silly but the studies show that this has profound impacts on things like insulin blood sugar digestion and health and if you do the math five minutes three times a day is 15 minutes a day do that by seven days a week and you actually have like a significant amount of activity you just added to your to your day so we didn't write this down but I want to add this to the physical health one because I'm this is going to be something I do and I've talked I just recently talked about this is a sleep routine so since we're addressing physical health since we're doing things that I think are good small easy places to start like these two things add the five minutes of walking every day after after your meals and then build a sleep routine and that looks different for everybody so if you've never done a sleep routine maybe just committing to a time that you always would have bad or you've never turned your lights off you know after 6pm and done like all you know or you've never done blue blockers after whatever that is basically routine to prepare for bed right so create a slew sleep routine for yourself and again it could be you know by the way that one of the reasons why this is so effective is it it sets the stage psychologically for sleep because we live in modern times and we have electricity it's our brains basically think it's daytime until we put our head on the pillow and it takes a second more than a second takes something like an hour or two for the brain to process oh it's it's time to sleep oh it's time to kind of wind down now for most of human history that naturally happened because it got darker darker darker and the brain perceived this and we all automatically had a sleep routine like oh it's getting dark I'm not going to be roaming around because there's predators wrap it up quick everybody gather around let's start the fire and it just and by the way you do this with babies too they'll teach you to help babies get better sleep to have a sleep routine I don't know if you guys you know did this but it's like oh bath time massage them with lavender you know lotion or whatever put the pajamas on and it helps them sleep better so it could be anything but and I recommend people do this for about at least an hour before bed and it could be literally again you know lights off or no TV or chamomile tea or whatever before bed to create that routine well it's a point of both of those things with sleep routine and also like creating this walking habit I mean they for me anecdotally was huge because of the digestion component that was briefly mentioned it was because that would carry with me into especially the the first couple hours of my sleep it was like I would know right away whether or not I was gonna get good sleep or not because it would affect the way my body would react while I was sleeping and to be able to you know properly digest the food go through its motions that helped me then to increase my quality sleep well and notice okay we're the you know resistance training revolution guys and deadlift squat bodybuilder dudes and we didn't say anything about you know training weight training even though we we talk and without the benefits and of that but when you set goals like this the idea is I think these are some of the biggest rocks start with this we'll get there right that a majority of people neglect and even the people that are into working out are neglecting these these small things that we can add into the routine and then as you build momentum and consistency around those these things will only help you be more consistent with the strength training hopefully in the future yes and I'm glad you said that this is beneficial for people who even work out the five minutes after breakfast lunch and dinner even for people who are super fit work out all the time if you're not doing this and you do it there are health benefits again studies will show this but tell you what if we took every single inactive person in America and they all committed to a five minute walk after breakfast lunch and dinner I'll tell you right now by the end of the year if they were consistent by the end of the year they'd probably be adding strength training extra cardio extra activity it would naturally happen and again that's the point with what we're talking about here all right the next one is financial health and financial health is isn't so much am I rich am I poor because there's people who have a lot of money who have terrible financial practices and poor and really bad financial health really financial health is about your relationship to finances and the disciplines and structures that you have around money and money can be great it can also be very bad for people so we started with something really small now we kind of discussed whether or not we should set a percentage but I think depending on the individual this percentage can be different but for yourself set a percentage aside of your paycheck that's realistic for you so if it's only 5% because you barely make enough to cover your bills or it could be you know 30% because you make tons of money whatever set a percentage of every paycheck and say no matter what you know for example 10% is going to get saved open a new account throw it in there don't touch the money so set a percentage and then stick to it and that's a great practice I really like this one this is something that Contruder and I actually just did this in the previous month and I don't care how financially successful you are how wealthy how rich how much money you make this exercise has tremendous value what I mean what it did for us was it back to the whole topic of awareness it just brought awareness to some of our spending habits things that we've allowed to slowly get out of control over the last few years and justified it because oh we work hard we make money we're saving we're investing therefore who cares but really what happened is like oh wow this is really gotten out of control the amount of money that we are spending at Target and Amazon and Door Dash it was just like this is ridiculous like in like I don't care how much money we make that's irresponsible to do that not to mention if we were to just be a little bit more disciplined around that what could we do to put that money to work you know and what where could it benefit us and other places and so yeah I agree that this percentage is going to change for everybody but the practice of this and it brings so much awareness around our own habits I mean I guarantee there's a percentage of people out there that fell into the same trap as I did where I don't know how many of these automated automatic paying services yeah streaming services and apps yeah streaming services and apps and I'm accounting for I wasn't even using I think I've told you guys on the show the other day I think it was like like a hundred and something or almost $200 worth of monthly reoccurring just burn yeah just light on fire I'm not I didn't even know that I was paying for because it it automatically started after I'd tried some free trial shit that's how I get you right with a oh try this for the first three months and then it's fine print it's like and then we're going to start charging you after that yeah yeah doesn't have to be that sophisticated you set to pay attention I think that the first part of that really is to understand where your spending habits are like so you you'd literally have to track it you know and like figure out like this month this is where all the money went you look and see and it just brings to light totally things that maybe are pretty easy to get rid of going forward or easy for you to be able to carve off and do what you said you know get to that percentage that you want to save so I think the key to this then this is specifically to people that already having with Katrina it's so important that you do it first right away before you do anything else because what happens and this was kind of the thing that we went back and forth is when we were like assessing all the stuff which she's like well we needed to spend that money in the vet bill and max needed this and this and it's like there's always going to be these things and so in or it's not there that's right so if it's not there we'll figure it out you know we'll find a way but when it's it's so accessible we just justify running it doing it keep going keep going whereas if you carve that off right out the gates you'll you'd be amazed on how resourceful you'll become or how you will naturally titrate yourself priorities will just stack up and the key the key here isn't how much money you're going to save over the next year or two the key here is developing a habit so whatever your percentage is there's no wrong answer here just pick a percentage you can stick to that's it develop the discipline later on this can definitely develop into I want to save for this or I want to save for that but it's not because what happens if you get caught up in the money thing you know maybe it's 5% for you and you're like but that's only like you know that's only gonna be like a hundred bucks a month or two hundred bucks a week or whatever whatever the number is that's not worth it like don't worry about the money the key here is you set a percentage and you develop discipline around and this is a big deal by the way this is why when you hear stories of like celebrities that I think doesn't was it you that just how like I did oh yeah he's like super broke right yeah these were like people making millions of millions of dollars and it's like how did they end up broke like what the heck happened or professional athletes or or musicians and artists well they had no that they had no financial had poor financial health no discipline and so they made all this money and because they didn't have this discipline around it they ended up in this you know listen it's just like nutrition with working out and being healthy it's the same concept it's not this isn't about your body fat percentage or how buff you are it's not about your bank account and how big it is it's more about your relationship with money just like it is about your relationship with food totally it's not up to us to say you should be 5% or 7% body fat just like it's not up to us to decide whether you have millions of dollars in the bank account or hundreds of dollars but it is important for overall health for you had to have a good relationship with money one of the best ways to build a good relationship with money is first becoming aware of what your relationship and this is basically growth intellectual growth where I can learn more become more aware challenge my old beliefs right all those all those wonderful things and really this is a very again this sounds very simple but if you do this consistently it really does add up and I do want to say by the way what you'll find with all of these including what I'm going to say is if you're consistent with it you'll find yourself doing more than the minimum so you'll find yourself being like I'm consistent and I walk five minutes after breakfast I ended up doing ten minutes I ended up doing 15 minutes so this next one is just read for five minutes before bed every night five minutes and you can literally set your stop watch and by the way make it a paper book because you're going to bed there's no electronic light on you or if you're going to read your phone or electronics where or audio like blocking glasses like Felix Ray's or audio yeah but read a book or you know along those line just five minutes every single night that's all just for five minutes turn it off or if you're enthralled or you want to continue continue but if you just dedicate yourself to find it's it's such an easy ask of yourself because it's only five minutes that you're much you're much more likely be consistent well I think the key to these the six of these is a lot of them pair up yep yeah right so a lot of these things you can go oh wow okay why I'm doing this I'll also do that and now you can and by the way you'll be more consistent if you do that so if you actually choose okay this is what I'm going to do that that works well and I'm going to pair that with this one because that's a newbie the more of these behaviors that you can pair together the more likely you're going to be consistent with it so when you actually start doing the total amount of time and effort towards these things it's really not that crazy to ask yourself to be consistent with this and they believe it or not are things that really will move the needle when you think about overall health well yeah I'll give an example we said walk for five minutes after breakfast lunch and dinner and audio book right so now you did both what if another one of those five minutes now it's lunch time you did your your five minutes of prayer or meditation or breath work or gratitude now you've combined three things all into one makes it much more you break somebody with you on the next run or walk and now you got that relationship no that's right this relationship one you do on the on the weekend it's a longer walk and you spend it with a person to do that so yeah absolutely pair these so there you have it those are some things you can do and if you do them you will find by the end of the year if you're consistent that you will be a different person look if you like our show head over to mindpumpfree.com and check out our guides we have guides that can help you with almost any health or fitness goal can also find all of us on social media so Justin is on Instagram at Mind Pump Justin Adam is on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump South today we're going to teach you everything you need to know to build a strong well-developed chest when I think of weak points and in areas that I struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique