Thread by @jbonhotal

Today marks 900 consecutive days that I’ve worked out.

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

It might sound crazy, but it’s actually been relatively simple.

Here’s how you can do it too:

First a quick background..

4.5 years ago, after 10+ years in basketball, 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, and an unknown tech startup.

That 1st year was really hard.

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

Many days not leaving our basement office til midnight.

I experienced the lowest lows of my life,

..and I 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 where I used to be, I decided to start.

But, how would I keep showing up with the daily reminder of how far I’d fallen...

Step 1

Embrace the journey, and focus on the process.

People overestimate what you can accomplish in a day;

..but they vastly underestimate what can happen when you stack the days.

Step 2

Start small.

My first day back at 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 a day,

I was able to show up the next...

Step 3

Set up an accountability system.

For me:

1. My Future 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

Leverage 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 Daily Deposit post, and recognition I get from my Future Coach;

..gives an instant dopamine hit, strengthening the behavior.

Step 5

Plan ahead & improvise.

The past 900 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.”

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 found this helpful, follow me @jbonhotal

I share insights on human performance, coaching, and leadership.

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

If you’re interested to learn more about how to eliminate unwanted habits,

..and build positive ones;

Check out @cduhigg’s book:

‘The Power of Habit’

amazon.com/Power-Habit-Wh…

And, if you want a Coach to help you get started (or keep going);

I’d love to help!

This link will give you a free month on Future:

future.co/josh

TL;DR

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

Most importantly;

JUST START!