Today marks 700 consecutive days checking in for my #DailyDeposit workout ritual.

In the process I’ve dropped 17lbs, and regained fitness levels of my early 20’s.

It might sound crazy, but it’s actually been relatively simple…
First a quick background..

4 years ago, after 10+ yrs in sports—with the @chicagobulls & @BoilerBall—I was at the top of my profession.

So, I did what any crazy person would do..

I left it all behind;

Heading west for Silicon Valley & @futurefitapp - an unknown tech startup.
That 1st year was really hard.

I worked from the time I woke up, until I went to bed.

Most days not leaving our basement office til nearly midnight.

I experienced the lowest lows of my life, and was failing constantly in an unfamiliar world.

As a result, I quit working out.
No matter how much I was failing, and how easy it would’ve been to go back;

I kept showing up each day.

Meanwhile, I completely neglected my fitness.

For 2 years I rationalized that I didn’t care.

And besides, I knew I’d never be as fit or strong as my younger self.
All this time I had preached;

“Showing Up Is A Skill”

Finally, I decided to apply this mindset to getting back in shape.

Instead of dwelling on how far I had fallen, I decided to start.

But, how would I keep showing up with the daily reminder of how far I had fallen...
Step 1:

I had to embrace the journey and focus on the process.

As my guy @D_Bo20 puts it:

“people overestimate what you can accomplish in a day;

..but they vastly underestimate what can happen when you stack the days.”
Step 2:

I started small.

My first day back in the gym I picked 10 basic exercises and only did 1 set of 10 reps each.

The weight was embarrassingly light. It was a blow to my ego.

But, by not trying to get it all back in one day, I was able to show up the next...
Step 3:

I set up a 2-part accountability system.

1. My @futurefitapp Coach texts me every day; always pushing the right buttons so I never skip.

2. I share a #DailyDeposit post-workout pic, creating artificial accountability & hopefully inspiring a larger group to do the same.
Step 4:

I leveraged a reward system to form a habit loop.

I reward myself with chocolate milk after each workout.

*I’m a fat kid at heart* 🤷🏽‍♂️

The #DailyDeposit post, and recognition I get from my @futurefitapp Coach gives an instant dopamine hit, strengthening the behavior.
Step 5:

I plan ahead and improvise.

The past 700 days have been anything but normal.

I started, then gyms shut down and I became a nomad with no home base.

I travel with bands, but have used many random items for weight.

I workout early if I won’t have time later that day.
Step 6:

No excuses.

“It’s Gotta Get Done” - @tonsing

Every day I get up, I know no matter what. No matter where I am.

Or, how I feel;

I can—& WILL—do something to move myself forward.

Some days it’s a light 15 min, others I push the throttle.

Point is; it ALWAYS gets done.
If you’re struggling to get active again, or for the first time;

Remember this:

‘A journey of a thousand miles starts with a single step...’

Just start.

And, keep showing up…
If you want a Coach to support you, and help take the planning off your plate..

I’d love to help!

This link will give you a free month on Future - good for the first 25 people.

*You can even cancel at the end of the month and never pay a dime*

future.co/josh
If you’re interested to learn more about how to eliminate unwanted habits, and build positive ones..

Check out @cduhigg book;

‘Power of Habit’

And, for additional book recommendations - here are some of my favorites:
400 days ago, I posted this exact thread.

My first ever.

400 days later; I’m still going.

It’s not even about any type of streak. It’s simply a lifestyle.

As @jockowillink would say, “discipline equals freedom”

400 days from now?!

Just watch me…
If you enjoyed this, follow me @jbonhotal

All my life, I’ve been building my platform to create opportunities for others.

This year I’m cookin’ with grease!

I’d love for you to join me on the journey…
TL;DR

•Showing Up Is A Skill
•Focus On The Process
•Start Small
•Build An Accountability System
•Leverage A Reward System
•Plan Ahead & Improvise
•No Excuses

Most importantly:

JUST START!
Once again, I posted this thread *before* I worked out today.

Why?

Because, it was already done from the moment I woke up.

(700) Checking in…
#DailyDeposit

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More from @jbonhotal

31 Dec 21
20+ books that changed my life & career…
The Cubs Way

There’s no ceiling unless you make one.

Theo’s journey gave me the confidence to be a GM one day.

It’s a simple formula:

Hustle your ass off & be great at relationships.

Lessons on leadership, culture, & the power of language that broke the @cubs 108 year curse.
Rise of Superman

My favorite book of all time.

A fascinating exploration at the limits of human potential.

If flow state is optimal performance;

..what extreme athletes like @LairdLife do is ultimate performance.

It’s literally flow, or die.

Bonus: Stealing Fire
Read 24 tweets
30 Dec 21
Twitter has been an incredible forum for my personal development this year.

I’ve learned so much from so many, and have formed some lifelong relationships.

Here are 5 people you’re probably not following, and should…

(Spoiler: @SahilBloom I didn’t include you - sorry, bro)
📈 @pete_dupuis

Pete has always been kind to me since I first started my career.

Every day he shares insightful thoughts on business, leadership or relationships that pushes my thinking.

Side note: Pretty sure he might be Sahil’s ghostwriter.

@schwartzsteins can you confirm?
🗣 @jenny_rearick

Jenny is an absolute communication ninja! She’s worked with everyone from elite Coaches to executives.

What I love about Jenny is her ability to make it so simple & actionable.

Follow her, and you’ll get a master class for free!

Here’s one of my favorites:
Read 9 tweets
29 Dec 21
For the 4th straight year, I’ve run (at least) 10 hills *every* Wednesday & Sunday.

🥶10 below & 100+🥵✔️
⛈Rain, sleet, snow❄️✔️
🌅Pre-dawn & near-midnight🌑✔️

I NEVER miss.

It sucks. Each rep, I wanna quit.

Instead, these thoughts callous my mind and fuel my every step… Image
“Easy Choices, Hard Life. Hard Choices, Easy Life.”

What began as conditioning with @BoilerBall nearly 5 years ago quickly morphed into a twice weekly message to my athletes:

What’s Your Excuse!?

It’s how I start my week every Sunday.

And, how I keep going every Wednesday. Image
F*ck Your Excuses

Too many people wait for the conditions to be just right.

Life ain’t like Goldilocks.

Whether it’s too hot, or it’s too cold - none of that matters.

Adjust for the elements, and just get it done.
Read 18 tweets
24 Dec 21
2021 has been transformational for me in many ways.

Here are 20 of my biggest reflections and affirmations:
Showing up is a skill

Some will show up most days, very few show up every day.

The resolve to keep showing up will set you apart.

Remember, success happens slowly and then all at once.

h/t @SahilBloom
You don’t have to see the whole staircase, just take the first step.
Read 24 tweets
21 Dec 21
Nearly four years ago, Future was 10 of us in a basement and hardly any members.

“One Day We’ll Help Millions.”

First week be damned, I told that to anyone who’d listen.

Today, we’ve built the best coaching team in the world.

Yeah, I said it!

Now, let me tell you how… Image
With a lifetime in elite sport, culture—I’d always been told—is everything.

Still, finishing both 1st and last, I learned firsthand; people are your culture.

Undeterred by the fact nobody even knew we existed,

I began writing the values that would define how we win. Image
Why values?

Because, culture—while it may sound nice—is subject to change at any moment.

Winning heals all wounds, but what if you’re not yet winning?

People—and, the values they live by—are the very crusaders who fight to grow a ‘culture’ befitting of champions.
Read 16 tweets
2 Oct 21
I’ve been sharing inspirational threads with lessons I’ve learned along my journey from the NBA to Silicon Valley.

I hope they can help you unlock that next level of performance in yourself and others!

You can read them all below. Enjoy and please share!
Read 13 tweets

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