Thread by @jbonhotal

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:

https://twitter.com/jbonhotal/status/1476971002684854275

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…

https://twitter.com/jbonhotal/status/1332489362739609601

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…

https://twitter.com/jbonhotal/status/1444422654530768904

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