Changing our daily habits can take a ton of attention, energy and effort.

In most cases…

We get very motivated–> Have a ton of discipline–> Work really hard and succeed in the first few days, and weeks–> The motivation fades–> We relax for a moment–> and we find ourselves right back to our old habits before we even recognize it!

You feeling me 30 day challengers from April?? #friendlyCallOut!

Short term challenges have many great attributes but if you are simply looking at it with a short term perspective you will continue to get short term results… And who wants that? We at CPM are in this for the long haul. We want long term, live long results!

In my system, I always look to see what environmental changes we can make first. We spend most of our lives on autopilot. Since we have so many decisions to make each day, our brain puts a lot of our routines on automatic. For example, I always wake up and turn hot water on for warm lemon water. I don’t even think about it.

Our routines are affected by what is around us. The plates you eat from, food packaging, lighting, television, dinner companions, and kitchen layout are things that shape how much we eat. In fact, a lot of research has been done in this area by companies looking to enhance food consumption and sell more product.

You may be thinking these sorts of changes are only for people new to exercise and eating better. Without a doubt, these changes are key to the beginner’s success. But I have found that tweaking external cues is an underrated way for the experienced dieter to turn things up a notch before an event. So in reality, this strategy works great for both ends of the spectrum.

The reason making external change works so well is because when we increase the intensity in a training program or diet, something else has to give. Let’s say you add in an extra workout, a food journal with a macro plan, and a little extra food prep. Since you already have a job or go to school, have social events, and have family obligations, these changes just add more to your schedule. More importantly, they force you to make more decisions. We only have so much free will. What to wear, what route to drive, and saying no to the office birthday cake all are little decisions we make without even noticing.

For some of us, those extra decisions will derail a program. Other people may do the program, but their stress level builds up. Both scenarios aren’t exactly the best way to go on vacation with both the body you want and the relaxation you desire. So I’m going to share with you what I have found to be the best external autopilot changes. Perhaps this will give a bit more clarity in terms of why this approach is helpful for success.

Stay tuned…

In the meantime, what tips have worked for you? Please comment!

The O-Board Says…

4 rounds:
AMRAP 4 minutes of-
8 Toes to Bar
10 Slam Balls
12 Weighted-Sit-ups
1 minute rest

Post by Chris; @cmoknows

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