The Fitness 10/10/10 Rule: How this Quick and Easy Process Can Help You Make Better Decisions

The Fitness 10:10:10 Rule: How this Quick and Easy Process Can Help You Make Better Decisions
A long time ago in a galaxy far, far away, there was a guy named Julian who was thoughtful, smart, kind, and nerdy with a dry sense of humor and a curious spirit.
 
He had a crush on this girl and one day he finally meets her in person, but he knows that he needs to muster up the courage to ask this woman he likes out for a date.
 
The thing is, Julian is shy and isn’t one to be bold. But he understands the social dynamics of how man and woman operate.
 
Yet, Julian struggles with being vulnerable—something that many other people do as well. 
 
We’re scared to show our true selves. It’s hard to put yourself out there and risk the heartache, disappointment, and other associated feelings that stem from putting yourself out there for the world to reject or accept.
 
It’s hard to ask for what we want due to the possible scenarios of what can happen.
 
For example, let’s take a look at some of the potential scenarios about my predicament above. In a flash of five minutes, I have many scenarios that have sprouted up in my head with a multitude of options such as:
  • What if I mess up with asking her out and it sounds weak, wimpy, and awkward
  • What if she says no—damn this can get awkward…real fast
  • What if she says no because I’m not good enough, smart enough, handsome enough, or any other ‘enough’ you want to add
  • What if she says yes out of guilt or even worse…out of pity
  • What if she says yes because she’s lonely and I’m just the rebound guy from her last breakup or a temporary replacement until her main attraction comes back around
The more thought of these negative scenarios, the more I feel the pain of rejection before anything has even happened. The more thought about these situations and scenarios, the more I’m psyching myself out before attempting to do anything.
 
The currency required to ask her out is too steep for me (or should I say my ego).
 
There are a gazillion negative scenarios and only one positive outcome of where she says yes. Is this worth the potential rejection, awkwardness, and other associated feelings circulating inside my head?

What should I do?

The majority of people who I would ask for an opinion would tell me to do it.
 
“Take the leap.” “Embrace uncertainty.” “Dive into the unknown and mysteries of life.” “Kick fear in its ASS.” “YOLO.”
 
And whatever other motivational slang terms that people use these days.
 
It’s crystal clear what needs to happen when you’re giving advice 40,000 feet above ground zero where all the action is taking place.
 
This is a phenomenon that occurs in all facets of life.
 
It shows up in the book critic or the person who leaves nasty reviews on articles while they’ve never written a page nor have any clue about the craft. Or the girlfriend who dishes out love advice to her friends about relationships, yet she hasn’t had one successful relationship.
 
And lastly, the fitness expert who isn’t in shape themselves nor has ever been.
 
When the tables turn, only a small fraction of those people dishing out the advice will do what they tell someone else to do.
 
We have unlimited amounts of courage for others, but unlimited amounts of fear of the potential consequences for ourselves
 
Here are some other scenarios in case my current dilemma isn’t doing it for you:
  • Asking your boss for a raise
  • Starting an exercise regimen when you don’t know what you’re doing
  • Sharing your art with the world
  • Breaking up with a lover who isn’t serving your best interest
  • Finding new friends in a new city

The case doesn’t matter, being vulnerable scares the heebie-jeebies (shout-out to Boy Meets World) out of us.

After enough negative scenarios, we keep to ourselves, clam up, and don’t take the risk at all. It goes to the grave with us, just like many of the world’s dreams and potentials.
 
This is how dreams die, magical romances never become what they could, and how people stay unhealthy, unhappy and mediocre in all facets of their lives.
 
If we dish out advice on being brave to others, how can we channel this bravery for ourselves? How can we propel ourselves into action and make better decisions?

The 10/10/10 rule to make better decisions

It’s easy to lose perspective when faced with a pressurized situation. There’s emotion involved and this blinds us from making the logical decision.
 
We’ll agonize and change our minds over and over. Worst of all, when emotionally compromised, this leads to over-emphasizing the short-term and losing interest of what’s best in the long term.
 
Think about some of the worst decisions you made in life and when they happened. Odds are, you had emotions of anger, lust, greed, anxiety, jealousy, and short term filled emotions in the heat of the moment, which clouded your judgment and ability to make better decisions.
 
But we don’t have to be slaves to our emotions.
 
This is why the 10/10/10 rule invented by Suzy Welch is your best friend to making better decisions in life and fitness.
make better decisions
 
This rule that she created consists of 3 questions:
  1. How will you feel about it (the decision) 10 minutes from now?
  2. How about 10 months from now?
  3. How about 10 years from now?

Let’s get back to our story

I’m going to ask her out on a date.
 
Using the 3 question system, this is how the scenario would look as I’m prepping to ask her out.
 
1. In 10 minutes, how do I feel about this decision? Most likely, I’m going to feel a little embarrassed and worried about her saying “no”. But in the grand scheme, I’m going to feel good about myself because I removed any potential “what ifs” and regrets.
 
On the contrary, if she says “yes”, then I’m going to feel good about the decision to ask her out. Not only am I overcoming an emotional hangup, but I’m also learning to act in spite of fear and I also have a date with a girl I like.
 
2. In 10 months, how will I feel about this decision? Most likely, I’m going to forget about it or will only remember it when it’s brought up. But, I could have a girlfriend or an even deeper friendship.
 
3. In 10 years, how will I feel about the decision? Definitely, have forgotten about it. If she didn’t work out, I most likely have met another wonderful and pretty woman. But again, I could have met my dream woman and been with her for 10 years now.

With this scenario, are the risks still greater than my payoff?

Absolutely not.
 
There’s a chance for a rich and fulfilling relationship along with opportunities to grow as an individual. As with most things in life, when we’re deliberating about whether to do it or not, we overvalue the current moment in time and undervalue the long term.
 
In dating, we overvalue needing someone in the current moment and this leads us to jump into relationships that aren’t suited for us. Instead, these relationships just provide comfort because those types of people would rather be in a shitty relationship than to be alone until the right one comes along.
 
In fitness, we overvalue the implications of a 25-day fad diet and its effects on us while undervaluing the long term implications this can have on our bodies.
 

An example of the fitness 10/10/10 rule 

Let’s name the person Richard. Richard wants to lose 15 pounds but is reluctant to try since he’s attempted previous times in the past and has fallen short in his efforts. Richard has hangups about going on a diet, working out, and making it mesh with his desired lifestyle and busy work schedule.
 
Richard (and many people at the beginning) have a lot of mental hangups about the gym.
 
Here’s Richard’s scenario of going to the gym:
 
1. 10 minutes from now, how will he feel? He may be in a little discomfort, fearful, and uncertain about his decision to walk into the gym. But ultimately, he will be proud of himself for arriving here because many people would have let the discomfort stop them from walking in.
 
Anytime we attempt to step outside our comfort zone in life—fear, uncertainty, and discomfort will accompany you. But, these are signals that you’re headed for growth as an individual.
walking forward- make better decisions
As long as you’re moving forward—you’re doing more than enough.
 
Alternatively, Richard could’ve found an excuse for not going to the gym. But, he likely would’ve had feelings of guilt accompany him for not going and this would’ve led to more self-loathing and negative talk.
 
2. How will he feel about this decision 10 months from now? He either has developed the habit of exercising and his body most likely shows it as well as his confidence and work performance.
 
Or, he’s still self-loathing, feeling stuck and covered in shame that he hasn’t made any progress and doesn’t look nor feel any better.
 
3. What about 10 years from now? He’s achieved the body he’s desired along with making his unique dent in the universe through his business since he now has more energy and confidence.
 
Or, he’s puddling in mediocrity in life and business. He’s in a unfulfilling relationship or worse, jaded that he can’t get the girl he wants for whatever reason (probably his confidence).
 
He doesn’t like his body and since he neglected to adopt a healthy lifestyle for the past decade, his quality of life is most likely lower along with him suffering from some long-term health consequences due him not taking pride enough in himself to exercise.

Closing remarks

I won’t lie, you might hate every single minute that you’re putting yourself out there and being vulnerable. You might feel utterly uncomfortable with attempting to lose weight again, pursue work, or go after a relationship that is meaningful to you.
 
But, what the hell is the alternative?
 
Mediocrity. Unfulfilling work. A lifeless relationship that drains you more than inspires you. Filled with excuses for why you can’t do something. Living vicariously through others because you didn’t choose yourself nor believe in yourself enough.
 
That sounds awful.
 
And each one of us deserves better than that. But, we must choose ourselves and step out of our comfort zone (even a tiny step works).
 
When it comes to making better decisions, remind yourself that what you do today will have consequences tomorrow (good or bad).
 
When you think of pursuing your goals, don’t just think about the doomsday scenarios, think about everything that could go right. Don’t let distorted views or others opinions stop you from pursuing goals that truly matter to you.

3 (Underrated) Healthy Hacks That 10x My Fitness And No One Else Is Talking About

“Don’t confuse your path with your destination. Just because it’s stormy now doesn’t mean you aren’t headed for sunshine.” – Dr. Anthony Fernando

3 (Underrated) Healthy Hacks That 10x My Fitness And No One Else Is Talking About

Losing weight, building muscle, building a spaceship, starting a business, falling in love, and healthy eating are no simple feat. These can be stressful and take a toll on us. Some more than others.

For this article’s sake, let’s stick to nutrition and exercising while leaving the other topics for NASA and Alex Hitchens (one of my all-time favorite movies).

Many people fall short with their goals because they’re unable to follow through with the implemented plan. In the majority of those plans, it wasn’t the plan or a lack of ability, it was the plans faulty foundation.

When I started to take my fitness serious, I became ultra restrictive with my personal life. For a decent amount of time, this worked and I got into phenomenal shape.

But over time, the effects of having a non-existing personal life lead me to have a deep disdain for fitness. This lead me into a battle between fitness vs. my personal life (one of the main inspirations for the upcoming ‘The 30-Day Health Makeover’ course).

Far too often, we have this goal that we’re capable of achieving but always seem to fall short with it. With nutrition, it can be attempting to go cold turkey on your coke addictions. It could be attempting to exercise for 45 minutes 5x a week after you haven’t exercised in 3 months.

Great intentions and meanings are behind the goal. But, the foundation and execution required don’t match up to the existing psychology and skill set that the person is at.

In a world full of extremes and big moments garnering all the spotlight—it’s tempting to think that these cataclysmic leaps and transformations are the norm.

And that’s where the never-ending cycles of starting and then fizzling out weeks later starts.

By making small changes in our lifestyle, we increase our chances of succeeding long-term with our fitness.

Being involved with health and fitness for over ten years, when I look back at my journey—I attribute 3 key healthy hacks for my success.

1. Focus on adding healthy and positive habits into your life, not subtracting out the “bad”

For most people (including myself), it’s tough to remove things in our life once we’ve become accustomed to them. Subtracting involves changing a habit. It signals that there will be something to miss and long for.

Think about people after a breakup. Maybe they’ve been dating for seven months and then they break up. That comfort they had is gone. Saturday night activities aren’t a known fact since their partner is gone.

healthy hack
The look of someone with an “unexpected Saturday night void”

Cutting out your daily three cokes leaves a void.

When there’s a void, it triggers a feeling of discomfort. At the beginning, few of us are able to handle being uncomfortable.

Attempting to avoid this emotional feeling leads to regrettable decisions (one night stands, drunk calls/texts to the ex, and substitutions of coke for something equally worse but just seen in a different light).

What’s easier, adding a salad to lunch or ditching your grande mocha frappuccino?

Adding avoids deprivation.

Instead of banning your afternoon sugar fix from ever existing, try implementing a couple portions of lean proteins and some healthy fats at lunch. That sugar fix will likely disappear because you’re supplying your body with quality nutrients.

Instead of banishing cookies for eternity, plan on eating 150-200 calories of something each day that isn’t considered healthy. Then fill the rest of the day with quality foods.

Here are a couple of ideas to start with

  • Slowly add water into your life with a reminder every hour to drink at least eight ounces
  •  Commit to exercising for 10 minutes and if you feel good, continue
  • Want to sleep earlier? Start your bedtime 30 minutes earlier for 10-14 days and then reduce by 30 more minutes after reaching the first milestone
  • Poor eating habits? Aim to make the first meal as healthy as possible, and only move on when you have consistency

2. Defaulting to every decision having the long term in mind

Playing the long term game prevents you from chasing short-term victories that are satisfying in the moment but actually distances yourself further from succeeding in the long term.

A regimented 30-day program where sugar isn’t allowed, you exercise every day for 60 minutes, and calories are super low isn’t ideal for the long term.

You’ll definitely lose some weight during those 30 days, but what happens after those 30 days. What about your metabolism? What about your habits? Have you learned what proper healthy habits are? Or have you just been a robot for 30 days and will resort back to your old habits after this period?

The long term game in fitness prioritizes longevity, quality of life, and sustainability.

An easy way to always have the long term in mind is to use these three methods.

  1.  If presented with a question or decision to make and you don’t feel an instant yes come upon you, then odds are, it’s something that you can pass on.
  2.  Ask yourself “does this action benefit me in the long run?” If not, no is the answer.
  3. Ask yourself why 3-4 times before making a decision if there is some doubt or you’re about to make an impulse decision?
healthy hacks
Random but gets the point across

Keep the big picture in mind and those temptations and distractions will diminish.

3. Be strict with your relationships and communication

People can either lift you up or sink you down. You’re either moving forward with your goals or you’re moving backward.

Relationships are important because you become your company (sounds cliche, but true). If you hang around broke people who see the world from a scarce point of view, odds are, you’ll see the world the same way.

If you hang around friends who have poor eating habits, then odds are, you’re going to adopt those same habits and share their mentality.

One of the first things I gather when coaching and consulting is to get an idea of the client’s environment. Are they around people who support their new goals? Or do some of the most important people in their life happen to have behaviors and habits that aren’t conducive to their new lifestyle?

It’s important to assess and be mindful of your environment. Before writing up a new diet or joining a workout program, assess your circle of influence. Is it a positive or a negative for these new goals?

If it’s a negative, seek out support and accountability to counter your circle.

The Power of Broke: What Daymond John Can Teach You About Fitness and Life

Power of broke mentality

It’s 1997 and LL Cool J (one of my favorite artist) is rapping in a Gap commercial.

In this commercial, he was instructed to write his own lyrics (something a lot of today’s rappers don’t do but that’s a story I’ll save for another day).

This commercial was to promote their Easy Fit Jeans—sounds kinda lame now.

What made this commercial stand-out beside the rapping was when LL included the lyrics “For Us, By Us” into the commercial and the hat he was wearing.

This hat and statement of “For Us, By Us” was promoting FUBU.

The fact that a celebrity marketed some designers clothing items isn’t the biggest takeaway here—it’s the mentality of this designer from which we can all learn from.

Who is this designer behind FUBU?

It’s none other than Daymond John.

Many know him as one of the sharks on the hit tv show Shark Tank. But, before he was a shark and invited to give game-changing speeches across the world, he was just another guy from the inner city with a dream.

All he had was ambition and persistence—but those are key traits when you’re trying to change the narrative of your life.

While Daymond achieved this breakthrough in 1997, he was putting in the work many years before. During those years, many crossed him off or thought he was crazy for trying such a thing.

At the beginning of chasing after a goal, there isn’t much validation and justification to show for our efforts and choices.

Money is low. Weight isn’t moving as fast as we want. People are questioning our business decisions. We’re questioning our own capabilities. At those times, the mentality that’s needed for success is what Daymond calls “the power of broke” mentality.

He shares this mindset in his book “The Power of Broke: How Empty Pockets, a Tight Budget, and a Hunger for Success Can Become Your Greatest Competitive Advantage”.

The power of broke mentality is “when you’re up against all odds, when you’ve exhausted every opportunity, when you’re down to your last dime…that’s when you’ve got no choice but to succeed.”

His hustle started back in 1989 selling hats in Queens.

Initially, he would wake up early in the morning, sew some hats by himself, tag them and answer the orders that came in overnight. After finishing the hats and packaging them, he would ship them out. Around 4pm until midnight, he went in for his shift at Red Lobster and worked on some more hats after his shift.

FUBU ultimately started to shape into a successful entity once three of his friends joined aboard the mission.

As you can imagine, his journey was full of obstacles and various struggles just as a health and fitness journey will be for anyone (no one is excluded).

But, through those various strings of obstacles is what ultimately separates the successful entrepreneur who creates and perseveres with his company from the wantrepreneur who just dreams.

Those challenges separate the person who wants to change the narrative of their fitness arc despite their environment and immediately network not being conducive for this.

As Billy Ocean famously reminds us, ‘when the going gets tough, the tough get going”—will you dig deep and keep going or bow out when times get tough.

Pretend you’re a company appearing before the sharks. You need to have a plan, but most importantly, you need to have a mentality engineered for success.

The power of broke mentality extends beyond the boardroom or trying to get a promotion. These principles are the perfect ingredients to helping you succeed in fitness.

Level up your health, business, and life with these seven mentality upgrades.

Mentality #1:  Be resourceful with what you have

Maybe your discipline is lackluster and getting to the gym consistently is spotty at best.

Don’t freak out.

One of the best things you can do for yourself is to take an honest assessment of yourself and analyze where you thrive and where there’s room for improvement. As Daymond John was trying to make FUBU a global brand, he needed help to make this a reality.

Instead of letting his ego prevent him from doing what is necessary, he identified a need for help and found a partner in Samsung America (who’s a great global distributor).

While you may need some accountability with getting to the gym consistently, maybe your friend needs help with making healthier food choices—an area that is perhaps easier for you.

Everyone has something that they excel at. Use each other and let your respective journeys become a win-win for everyone involved.

Mentality #2: Don’t sugarcoat the situation

The ego is both beneficial and problematic depending on how you use it.

In the early days of building FUBU, Daymond could’ve been stubborn and not ask for help and tried to figure everything out himself. Or he could’ve searched for the one simple business life-hack to 10x his business (no such thing unfortunately). 

In reality, those actions would’ve been a terrible use of time and likely the reason for not achieving success.

Many people start a fitness journey and convince themselves that it’s just this one little thing that’s preventing them from achieving their goals.

One small life hack or tweak to your diet isn’t the solution to your goals. Before expecting to make any progress with your fitness goals, you must be honest with yourself.

Before investing in supplements, ask yourself “do I really need that pre-workout drink or fat loss pills, or any other supplements because I’m not burning fat off my belly?” Or are you just not giving the best effort that you can?

power of broke mentality—supplements
Supplements aren’t a magic elixir

 

Before complaining or blaming genetics for the lack of progress, ask yourself “did I do my best today toward my goals that I stated I wanted?”

If you can’t answer yes, then no need to seek outside solutions for problems that you can solve internally—this is merely a distraction from the root cause.

Mentality #3: Be as efficient as possible

Make the very best use of your time, energy, and actions. Everything you do has a cause and effect. Are those outcomes swinging the pendulum more in favor of your goals or swinging further away?

Whether it’s fitness, relationships, business, or any other facet of life—make sure this asset is under the most tightest of security.

At the gym, guarding your time means utilizing exercises that provide the most bang-for-the-buck. It means measuring the effectiveness of a session not by the amount of reps and movements, but by the quality of reps and movements selected.

Are you getting the most results for the least amount of effort put in? These types of analysis are what leads to success in business and fitness.

Mentality #4: You’re either all in or out

Succeeding in fitness, thriving in business, and having a rich relationship doesn’t happen by dipping one foot in and keeping the other out.

Don’t half-ass your fitness. No matter what you’re going after, put all your passion and purpose behind it—and let the cards be dealt however they may.

The first step to a transformation requires you to believe in yourself. When you’re starting a company, you won’t have an army of followers patting you on the back to pamper your ego.

The majority of people in this world are followers and like to jump on what’s popular. If you’re committing to a full-body routine, don’t randomly switch in two weeks, give it time to work and then assess from there.

Mentality #5: Stop and take time to reflect upon your journey

In the midst of pursuing a goal, it’s easy to dismiss our efforts and any achievements early on.

The average client may want to lose twenty pounds, but so far after six weeks, they have lost 5 pounds. While they’re a fourth of the way to their goal, all they can think about is the twenty pounds; thus won’t allow themselves to feel good for their efforts.

In their head, they’re not good enough yet. I know this script all too much. Despite my book sales and being featured on some of the biggest publications in the world, I still didn’t feel I was good enough.

Why?

Because I didn’t define small mile-markers of achievement along the way to the big goal. I didn’t create a picture of what success looks and feels like. I was always in a “go…go…go…more…more…more” mentality, but never took the time to pause in between and reflect upon the journey.

power of broke mentality — pause and reflect
Simple in concept, often times difficult in execution

 

Appreciate how far you’ve come, the initial challenges you’ve overcome, and where you currently stand compared to a few weeks ago.

You lost five pounds—great. That’s five less than you had a week or two earlier; thus you’re healthier than you were beforehand. Progress is progress. After all, all you need to strive for is 1% daily improvement.

Mentality #6: Don’t let who you presently are determine who you’ll be in the future

We are not our thoughts nor feelings. Maybe you’re not close to being where you want to be, but this present moment doesn’t dictate who and where you can be in the future.

Your future is still in your control. You just have to take the correct actions today to start transforming into the person you want to be tomorrow.

Think beyond this moment. Business isn’t booming yet. Love isn’t being kind to you. You still have weight to lose.

Acknowledge those realities for what they are (remember point #2—no sugarcoating the situation). Today those factors are a reality, but what small actions can you take today to make tomorrow one step closer to that goal of yours?

This is where your focus should be, not letting your present cement your future. Find a way to support your dreams and ideal version of yourself by being action oriented and doing things today to make you better off tomorrow.

Mentality #7: Engineer your mindset for success

One of the biggest traits that many of the most successful people in the world have is this sense of inevitability.

Somehow, someway—they’re going to accomplish their goal. Expect good things to naturally occur. Open your mind to receiving the positives of life.

This isn’t woo-woo talk but instead is helping you engineer a mindset of growth and abundance instead of one being fixed and scarce. Train yourself to catch compliments and trust the compliments being given.

Good things come to those who expect them.

Keep your goals in mind and visualize those goals coming to fruition. Let those goals become your driving force to your daily decision making.

At the end of the day, adopting the power of broke mentality with your fitness requires you to

  • Set an initial goal (ex: lose 10 pounds )
  • Do some research (how can I make this goal happen)
  • Who do I need to become (what actions, mentality, and habits do you need to do in order to make this goal a reality)
  • Remember, time + consistency + repetition = the only way to long-term success (don’t cheat your future for short-term pleasures)
  • Stay persistent (everyone will get knocked down, but will you stand back up and keep fighting)