The Ultimate 5-Step Framework To Regain Control Of Your Health (Part 1)

November 9, 2018

 
This 5-step framework is an essence of my father’s journey with the bulk of my own experiences working with the health of high-calibre men.
 
It encompasses everything you’ll ever need to regain control (and can be brutally honest at times).
 

 

 

 

 
Step 1. Take Responsibility
 

 

You didn’t get to where you are right now by accident.

 

In your business life, you’re doing well – it’s no fluke. It took years of study, then long hours of over-working and over-delivering, striving to deliver the best. Eventually, you reached a point where you could provide for others.

 

You are responsible for where you are in your life right now. In business AND in health.

 

With all that driven work on the career aspect of your life, your health took a backseat. Sleep was secondary and gym visits were few and far between. You don’t feel like you did at 25 — energy zapped with a spare tyre around the gut. Small things, like walking up the stairs, are a lot harder than they should be.

 

Step one to regaining control of your health is knowing that it’s all your fault.

 

Extreme ownership of a problem is you taking charge of a situation and admitting that it’s within your control. Your health isn’t what it should be and if you’d like to live a high-quality life in a few years time you must regain control now.

 

 

 

Step 2. Set The Process

 

 

Now you’ve acknowledged that you’re the one in charge it’s time to set the benchmarks of where you’d like to be.

 

My father understood the position he found himself in when he was in the hospital. He knew he needed meaning and purpose. Being directionless is a one-stop journey to a substandard life. To get the ball rolling, you need to set goals.

 

 

Part 1. Set your sights on the goal

 

In an ideal situation, in 5-years time, what would you want your life to look like? (let’s keep it health related, but this can be extended into any domain)

 

Answer these to reveal your ultimate meaning:

  1. What truly matters to you?
  2. What do you enjoy doing in your spare time?
  3. What are you physically capable of in 5-years time?
  4. How do you want to feel when you wake up in the morning?
  5. Why do you want to fix your health?

These five questions will outline your goal. It’s more than having abs – it’s a mental and physical shift from being where you currently are to where you’d like to be.

 

Don’t try to impress anyone else here; these are your intentions. If they are going to become reality they need to be your own.

 

 

 

Part 2. Break it down into a process

 

There are 3 Laws of Health which are set in stone. The rest becomes filling in the blanks.

 

Law 1. You must have a regular and consistent physical training routine.

 

Physical training is essential. The benefits are highly studied and understood. It has to be a priority. We are all busy. Barack Obama, Tony Robbins, Jeff Bezos and Richard Branson are just as busy as you. They find the time to train daily.

 

Weight training is highly recommended but what’s most important is that it’s regular and consistent. Regular, as in, most days of the week. Consistent, as in, until the end of time.

 

Law 2. 85% of your food must be nutritious.

 

You are what you eat – literally. Food is broken down into molecules

which are the building blocks of your cells. Every cell in your body comes from what you consume. Only put high-quality fuel in your

Ferrari. You know what that is.

 

Enjoy life; 15% is your buffer.

 

Law 3. You must get adequate high-quality sleep.

 

Sleep affects every single biological function in your body. Your metabolism, your brain cells, your mood, your energy, your skin, your hunger, your IQ… the list goes on. It’s just as important as exercise when it comes to improving your health, performance and physical condition.

 

 

 

 

Step 3. Create the structure
 

You have the blueprint for taking control of your health and so begins the time to lay down the structures which will form the foundation.

 

Part 1. Create the habits of your success.

 

We are creatures of habits. Our lives are dominated by a series of automatic behaviours and actions. When habits become concrete we are powerless – unless we acknowledge and deliberately counteract the habit.

 

The problem is particularly strong habits can produce addiction-like behaviours that can force your brain into autopilot even in the face of strong disincentives, including loss of reputation, health, job and family.

 

What can you do?

 

Keystone habits are your bread and butter

 

Keystone habits matter more than most habits because they cause a chain reaction, changing many other habits in the process. The best keystone habits for taking control of your health and reaching your goals are the 3 Laws of Health from the previous step.

 

  • Law 1. You must have a regular and consistent physical training routine.

  • Law 2. 80% of your food must be nutritious.

  • Law 3. You must get adequate high-quality sleep.

 

A physical training routine will cause a massive ripple effect on the rest of your life. That, along with healthy food choices and a sleep routine, will provide the keystone to building every other healthy habit off of.

 

 

 

Part 2. What about willpower?

 

Willpower is as important as good habits. It’s how you keep going when your habits aren’t strong enough to resist temptation.

 

Willpower is the single most important keystone habit. It’s also a learnable skill.

 

Think of willpower like a muscle. You only have a finite amount of willpower to use each day. As you use it, your willpower gets tired and making the right decisions gets harder and harder.  Luckily, you can train it to become stronger. As with strengthening a muscle, you can strengthen your willpower through intentional use.

 

Willpower is how you will form all of your habits of success.

 

As you would train a muscle, start small. Use it on the main habits you’re trying to create (the 3 Laws) – don’t try to change everything at once.

 

 

 

 

 

 

Part 3. Claim your space

 

Before we go further, know that nothing matters if it’s not implemented. Consistency is king and nothing can trump it.

 

How do we set up consistency?

 

We set up both time and environment to ensure you implement.

 

It’s the one thing missing from all previous attempts at regaining control of this area of your life. Here’s how you do it. It’s simple and not exactly sexy.

 

Create a daily 45-minute space at a set time every single morning. For you.

 

And you protect it. Even if Sophie Monk rocks up in a bikini and asks you to take her right there and then, you raise your self-worth and value your space. Never give that time away. If you do, you open the floodgates to end up back where you started.

 

During this time, perform the thing you need to do to regain control of your health but ‘never have time to do’ – exercise.

 

 

For the final (and most important) two steps click here to read on.

 

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Michael Gostelow - Personal Trainer

2 Chifley Square. Sydney, 2000

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