The 2% Solution: 30 Minutes to Transform Your Life

Chapter 8: Whole Life Fitness Power 30: Crafting A Better You in Just Half an Hour Daily

November 13, 2023 Dai Manuel Season 1 Episode 16
The 2% Solution: 30 Minutes to Transform Your Life
Chapter 8: Whole Life Fitness Power 30: Crafting A Better You in Just Half an Hour Daily
The 2% Solution with Dai Manuel
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Show Notes Transcript

Imagine a life where you dedicate just 30 minutes a day, and you're not only physically fit but also mentally robust and personally developed.

That's the promise of the Whole Life Fitness Power 30, a transformative four-week plan that incorporates movement, mindfulness, and personal development, all in a 30-minute daily routine. In this enlightening episode, we break down this revolutionary approach into its three core components, 15 minutes of bodyweight workout, 5 minutes of mindful meditation, and 10 minutes of personal development.

But, we go beyond the theory, sharing practical tools and resources to weave this program into your lifestyle successfully. Hear inspiring stories from our community members who've embraced this program and are now flourishing in their new lifestyle.

Learn how to set goals, track progress, and the importance of taking a 'before' photo. Discover how this program is not just about individual growth, but also about becoming a teacher, sharing knowledge, and impacting others.

Dive into the conversation and learn how you can transform your life and inspire others with just 30 minutes of your day.

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Speaker 1:

Chapter 8, the Whole Life Fitness Power 30. For any positive change to be sustainable has to become a habit. That's why it helps to have a program to follow, especially at first. Once your healthy habits are well ingrained, you can go freestyle with your fitness. By that point you will have internalized the great feeling you get from moving your body regularly and it will be much easier to know what you need to do in order to feel the way you want to feel. But until that magic moment we've got you covered. We're for a powerful four-week plan 30 minutes of movement, mindfulness and personal development a day every day for four weeks. The power of 30 minutes a day. This is how it breaks down. Remember, 30 minutes is only 2% of 24 hours. I know you got the time. The whole life fitness manifesto, power 30 is as follows it involves 15 minutes for your workout of the day, which we call a wide Body weight based, typically involves the entire body and it's very effective at getting your sweat up as well as the heart rate. You immediately follow that with five minutes of mindful meditation and then we complete our 30 minutes by doing 10 minutes of personal development. That's it. I've structured this program this way simply because, in working with clients over the years, I have seen that many people find four weeks to be a great timeframe from forming a new, lasting habit. But you won't want to stop there. This program is totally flexible and meant to last a lifetime. Once your initial four weeks are up, you may wish to commit to doing the four weeks again, making adjustments or adding new elements that suit you. A little aside, we have people in our community now for over three years and they've been implementing this program all along the way. It's really a maintenance for the body, the mind, the spirit, because all three aspects require attention. Every day and life gets full, we have a lot of things pulling at us, but you have to make this a non-negotiable. This is about you. This is about making your life as best as you possibly can. You matter, you're worth it. 30 minutes a day, you got this. Your results will really depend on how much you embrace your new routine and whether you do so with integrity. By continually repeating good patterns of behavior over days, weeks and months, you will inevitably begin to feel the benefits and, as you know by now, feeling great is the best motivator to keep going strong. Throughout the book, we actually outline the full program and we give you a recommended warm-up as well as recommended cool downs, and then we go through, literally step-by-step, how to implement the program into your busy lifestyle. Whether it's busy or not, it's all there for you. So this is something that you'll definitely have to pick up the book in order to get those tools and resources. But if you're not looking to get the book I totally get that, no worries. I would strongly suggest that you go join our free Facebook group at joinwlfmcom and that's at least to get you started and get you some daily workouts and really just help you figuring out the next steps, because I know you have a passion and you have a desire to make some changes and to implement some big changes. Let us help you get it started, build some positive momentum in inertia, just to help you carry that through. A little note on forming habits how long does it take to establish a new habit Once you get started? How long should it take for a new routine to start to feel normal? A week, a month, a year? There are many different points of view on this. Some say it takes 21 days. Others indicate it may take longer. But why there is so much conflicting info, but the actual length of time it takes to form a habit. Back in 1960, dr Maxwell Maltz published a book called Psycho-Cybernetics in which he stated that amputees took an average of 21 days to adjust to losing a limb. He noted that most people need at least 21 days to adjust to any major life changes another way of thinking of habits. Dr Maltz's findings were very influential within the self-help community, including personal development coaches Brian Tracy, zig Ziglar and Anthony Robbins. The statistic has been thrown out around a little too literally by some people since then, but Maltz noted that it takes a minimum of 21 days. Not, it takes 21 days. In 2009, philippa Lally performed a study focusing on how habits are formed. Her study went on to find that those who participated took anywhere from 18 to 254 days to get to the point where they were automatic with performing the actions, aka habits, but the average was 66. Interesting, right. Another note in the book you'll also get a guide to help you set a specific goal and really get smart with it. And if you're not familiar with that acronym is being specific, making sure it's measurable, also actionable, realistic and time frame. So smart is an acronym for goal setting as well, as we give you a great chart to track your before measurements as well as after measurements. And I always, always, always, always encourage people take a before photo. Just get yourself in a bathing suit or swimsuits, whatever it is, and have someone take photos of you. Okay, this is not to go on public display, it's not for you to throw it there. It's simply for you, because there's going to be days as you progress on this new lifestyle journey and you really start to make these significant changes and transformations and I don't know if it's the calendar, but also how you carry yourself and how you literally act and react. It's going to be significant, but there will be days where you may not be feeling so good. This is happen, this happens, right, life happens and we have our down days. But being able to pull out a quick photo and just remember, wow, three months ago, this is where I was the biggest difference I see in people, even if I don't see differences in body fat composition and all that, because that doesn't matter. Your health matters, how you carry yourself matters, your confidence matters. That's where I see the greatest shift. Sure, people get fitter, they get healthier. Their bodies look completely different, but it's the posture I love seeing that. It's how I see the eyes matching the mouth. Based on how it's smiling, I see that the people are thriving. Right, it's not just a matter of surviving anymore. They're literally thriving in their new lifestyle. What is what you want? To be able to pull out and remember how far you've come, because that will change and that doesn't go back. So that's pretty much it for chapter eight. I could go through more. It's got the daily checklist, the journals. It's literally got everything the full calendar for you, the day-by-day breakdown of what workouts to do, how to do it, along with daily tips. I mean, this really is the core of the program. Everything I've been sharing with you up to now is really to help you with maximizing habitual changes, but this is really the how to. We've talked a lot about the what's, the why's and some other aspects, but this is the how. All right, so I'm gonna end this recording. Yeah, because I don't think I have too much more to add in. Oh, yeah, I did. I forgot to tell you we also give you a matrix so you can start to make up your own. 34 exercises means you can make a lot of different types of workouts, so we walk you through that, so you have a better understanding with yourself on how to also train yourself, train friends and really really start to make some big headway in self-empowering and self-knowledge as it comes to really now being able to create your own workouts. Right, because literally I look at everybody who goes through this process. I want you to become teachers. You impact others. Most recently, I got a note from someone in our whole-life manifesto coaching program and she started a boot camp at work. So now they have a new in her boot camp that she runs with her teams and they go to a local park and they do a little workout over noon. Awesome, right, how cool is that? But now she's taken a lot of the workouts that we've guided her through and helped her understand and implement for her own results, and now she's teaching us others. I love that. So if you do the same, please share it with me. I wanna talk about your story. I wanna share your story and share how you're impacting people Because, as you know, I wanna impact a million lives in my lifetime and if I can help one person impact 10,000, I feel really good about that. It's gonna help me get to my number. So let's make a change, let's really impact the world. So yeah, I think that's it. I'm like flipping through the book here. I guess I should have prepped a little bit more, but I think that's it. That wraps up chapter eight. It's honestly the most jam-packed chapter with tons of value add-on. So that's the piece I'd have to recommend you to. You need the book in order to really get the value of it. Cool, cool. Anyways, guys, be well and I'll see you for the chapter nine reading. Bye-bye.