{"id":27686,"date":"2012-06-14T09:00:48","date_gmt":"2012-06-14T13:00:48","guid":{"rendered":"https:\/\/mixergy.com\/course-cheat-sheet-health\/"},"modified":"2016-06-26T10:30:24","modified_gmt":"2016-06-26T17:30:24","slug":"course-cheat-sheet-health","status":"publish","type":"post","link":"https:\/\/mixergy.com\/course-cheat-sheet-health\/","title":{"rendered":"How to get the body you want so you can be more productive"},"content":{"rendered":"

This guide is based on Mixergy’s course with Adam Gilbert<\/a>.<\/em><\/p>\n

Adam Gilbert knew that an unhealthy lifestyle can squash your productivity, so he helped a friend improve his diet and exercise and it gave him the stamina to work an extra two hours a day. It was all done by improving his health, so we invited him to teach you how to do it.<\/p>\n

Adam is the founder of MyBodyTutor<\/a>, the site that helps you stay consistent with your diet and exercise.<\/p>\n

Here are the actionable highlights from the course.<\/p>\n

1. Find a long-term motivation so you\u2019ll stick with your new health plan<\/h2>\n

Adam says that many entrepreneurs want to be healthier so they\u2019ll have more energy and run their businesses better, and those motivations make it easier for them to work on their health over a long period.<\/p>\n

\n
Take Action:<\/dt>\n
Write down reasons for improving your health that will apply far into the future, and don\u2019t focus on short-term goals like getting in shape for a vacation.<\/dd>\n<\/dl>\n

2. Eat healthy dishes every few hours so you won\u2019t crave sugar<\/h2>\n

Adam recommends eating several small meals a day that combine lean proteins like chicken or fish and complex carbs like brown rice or whole wheat bread.<\/p>\n

\n
Take Action:<\/dt>\n
Eat a small, healthy meal every three or four hours, and don\u2019t put off eating until you\u2019re craving a candy bar.<\/dd>\n<\/dl>\n

3. Start eating healthy snacks so you can eliminate junk food from your diet<\/h2>\n

Adam suggests that people who are used to snacking on candy try eating fruit as a snack instead.<\/p>\n

\n
Take Action:<\/dt>\n
Snack on nuts, fruits, or vegetables, and give up snacks that are high in fat or sugar.<\/dd>\n<\/dl>\n

4. Eat slowly so you won\u2019t overeat<\/h2>\n

Adam\u2019s client should have eaten slowly and savored his food, but he ate meals in two minutes so he struggled with overeating.<\/p>\n

\n
Take Action:<\/dt>\n
Pretend you\u2019re a food critic eating slowly and enjoying your food, and try to make your meals last 20 minutes.<\/dd>\n<\/dl>\n

5. Postpone eating foods you crave so you won\u2019t give in to every temptation<\/h2>\n

Adam\u2019s client was craving a chocolate chip cookie, so Adam told him to wait until the weekend to eat it because by then, he probably wouldn\u2019t want it anymore.<\/p>\n

\n
Take Action:<\/dt>\n
When you feel like eating something unhealthy, plan on eating it in a few days if you still really want it.<\/dd>\n<\/dl>\n

6. Give yourself non-food rewards so you won\u2019t undo your health progress<\/h2>\n

Adam\u2019s client should have rewarded himself for losing weight with a fun activity, but instead he rewarded himself by eating a whole pizza, so he undermined his weight-loss efforts.<\/p>\n

\n
Take Action:<\/dt>\n
When you meet goals like losing weight or exercising every day, reward yourself by doing something enjoyable or buying something you want that doesn\u2019t involve food.<\/dd>\n<\/dl>\n

7. Choose a manageable workout so you\u2019ll exercise consistently<\/h2>\n

Adam recommends that people do 20 jumping jacks, 20 pushups, and 20 crunches because it takes just 12 minutes and you can do it anywhere.<\/p>\n

\n
Take Action:<\/dt>\n
Select a short workout that you can complete at least a few times a week, and don\u2019t plan on huge, daunting workouts that you might never get around to.<\/dd>\n<\/dl>\n

8. Text someone what you eat so you can hold yourself accountable<\/h2>\n

One client sends Adam a text or email about each thing he eats, and that keeps him from eating foods he knows he shouldn\u2019t.<\/p>\n

\n
Take Action:<\/dt>\n
Sign up for MyBodyTutor and send your tutor a text whenever you eat, but don\u2019t send your texts to a close friend or family member who won\u2019t be completely objective.<\/dd>\n<\/dl>\n

Written by Sarah Brodsky, based on production notes by Jeremy Weisz<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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