Here’s a good post to carry you all through the weekend!
Lately I’ve been really trying to prioritize things in my life – trying to embrace people and things that are important to me and really just ignore or get rid of the things that have a negative impact on my life. I know we read all those quotes about doing it, but do we actually do it or do we just read it, nod our heads like it’s a good idea and move on with our lives? I think the biggest reason for me doing it now is the fact that I’m finally at that point in my life where I am truly needing to be independent – buying a house, getting married, etc. While it may all seem like small, but significant things in a persons life – it’s a big turning point where you gotta really sit back and think about how you got there, who came with you and who will continue coming with you before you make the big turn. There are people in my life that I’ve known since I was little that I don’t talk to much anymore, but still see them as important people in my life and I think they feel the same. There are also people who I’ve known since I was little that I don’t particularly feel that can contribute to my happiness today any more than a stranger on the street.
This ultimately brings me to this: I really want to bring people and things that are close to me closer, and to leave behind the people and things that can’t share my happiness or bring my happiness down.
With that said, here is a nice list I found that kind or relates…
1. Don’t hold grudges.
Happy people understand that it’s better to forgive and forget than to let their negative feelings crowd out their positive feelings. Holding a grudge has a lot of detrimental effects on your wellbeing, including increased depression, anxiety, and stress. Why let anyone who has wronged you have power over you? If you let go of all your grudges, you’ll gain a clear conscience and enough energy to enjoy the good things in life.
2. Treat everyone with kindness.
Did you know that it has been scientifically proven that being kind makes you happier? Every time you perform a selfless act, your brain produces serotonin, a hormone that eases tension and lifts your spirits. Not only that, but treating people with love, dignity, and respect also allows you to build stronger relationships.
3. See problems as challenges.
The word “problem” is never part of a happy person’s vocabulary. A problem is viewed as a drawback, a struggle, or an unstable situation while a challenge is viewed as something positive like an opportunity, a task, or a dare. Whenever you face an obstacle, try looking at it as a challenge.
4. Express gratitude for what they already have.
There’s a popular saying that goes something like this: “The happiest people don’t have the best of everything; they just make the best of everything they have.” You will have a deeper sense of contentment if you count your blessings instead of yearning for what you don’t have.
5. Dream big.
People who get into the habit of dreaming big are more likely to accomplish their goals than those who don’t. If you dare to dream big, your mind will put itself in a focused and positive state.
6. Don’t sweat the small stuff.
Happy people ask themselves, “Will this problem matter a year from now?” They understand that life’s too short to get worked up over trivial situations. Letting things roll off your back will definitely put you at ease to enjoy the more important things in life.
7. Speak well of others.
Being nice feels better than being mean. As fun as gossiping is, it usually leaves you feeling guilty and resentful. Saying nice things about other people encourages you to think positive, non-judgmental thoughts.
8. Never make excuses.
Benjamin Franklin once said, “He that is good for making excuses is seldom good for anything else.” Happy people don’t make excuses or blame others for their own failures in life. Instead, they own up to their mistakes and, by doing so, they proactively try to change for the better.
9. Get absorbed into the present.
Happy people don’t dwell on the past or worry about the future. They savor the present. They let themselves get immersed in whatever they’re doing at the moment. Stop and smell the roses.
10. Wake up at the same time every morning.
Have you noticed that a lot of successful people tend to be early risers? Waking up at the same time every morning stabilizes your circadian rhythm, increases productivity, and puts you in a calm and centered state.
11. Avoid social comparison.
Everyone works at his own pace, so why compare yourself to others? If you think you’re better than someone else, you gain an unhealthy sense of superiority. If you think someone else is better than you, you end up feeling bad about yourself. You’ll be happier if you focus on your own progress and praise others on theirs.
12. Choose friends wisely.
Misery loves company. That’s why it’s important to surround yourself with optimistic people who will encourage you to achieve your goals. The more positive energy you have around you, the better you will feel about yourself.
13. Never seek approval from others.
Happy people don’t care what others think of them. They follow their own hearts without letting naysayers discourage them. They understand that it’s impossible to please everyone. Listen to what people have to say, but never seek anyone’s approval but your own.
14. Take the time to listen.
Talk less; listen more. Listening keeps your mind open to others’ wisdoms and outlooks on the world. The more intensely you listen, the quieter your mind gets, and the more content you feel.
15. Nurture social relationships.
A lonely person is a miserable person. Happy people understand how important it is to have strong, healthy relationships. Always take the time to see and talk to your family, friends, or significant other.
Meditating silences your mind and helps you find inner peace. You don’t have to be a zen master to pull it off. Happy people know how to silence their minds anywhere and anytime they need to calm their nerves.
17. Eat well.
Junk food makes you sluggish, and it’s difficult to be happy when you’re in that kind of state. Everything you eat directly affects your body’s ability to produce hormones, which will dictate your moods, energy, and mental focus. Be sure to eat foods that will keep your mind and body in good shape.
Studies have shown that exercise raises happiness levels just as much as Zoloft does. Exercising also boosts your self-esteem and gives you a higher sense of self-accomplishment.
19. Live minimally.
Happy people rarely keep clutter around the house because they know that extra belongings weigh them down and make them feel overwhelmed and stressed out. Some studies have concluded that Europeans are a lot happier than Americans are, which is interesting because they live in smaller homes, drive simpler cars, and own fewer items.
20. Tell the truth.
Lying stresses you out, corrodes your self-esteem, and makes you unlikeable. The truth will set you free. Being honest improves your mental health and builds others’ trust in you. Always be truthful, and never apologize for it.
21. Establish personal control.
Happy people have the ability to choose their own destinies. They don’t let others tell them how they should live their lives. Being in complete control of one’s own life brings positive feelings and a great sense of self-worth.
22. Accept what cannot be changed.
Once you accept the fact that life is not fair, you’ll be more at peace with yourself. Instead of obsessing over how unfair life is, just focus on what you can control and change it for the better.
Eric Thomas is a motivational speaker and educator for inspiring people to succeed and keep them motivated to continue doing whatever it is that makes them go. For those of you that watch some motivational videos whether it’s for life, the gym, school, or work – you might have heard him speak some of the best motivational lines that we know today.
I’m posting this mainly for myself to have easy access for when I want to watch it because I usually like to watch or listen to stuff like this on my way to the gym. It helps get me in the right mindset and gets me mentally ready. If a speech like this doesn’t make you want to get off the couch and do work, I don’t know what else will. The best thing about this particular speech is that it hits all aspects of life – so even if you don’t go to the gym or if you’ve never lifted a pound of iron, it still makes you want to do better in other aspects of your life. It makes you want to be a go-getter and that’s ultimately all that matters.
Take some time to watch it if you need a pick-me-up. I guarantee it will never get old.
“When you want to succeed as bad as you want to breathe – then you’ll be successful. The only thing you care about when you’re trying to breathe is to get some fresh air, and when you get to the point where all you want to do is be successful as bad as you want to breathe – then you’ll be successful. Most of you say you wanna be successful but you don’t want it bad, you just kind of want it. You don’t want it as bad as you want to party, you don’t want it as bad as you want to be cool, you don’t want it as bad as you want to sleep. Some of you love sleep more than you love success – if you want to be successful, you gotta be willing to give up sleep. If you go to sleep, you might miss the opportunity to successful.”
“Don’t cry to give up, cry to keep going. Don’t cry to quit – you’re already in pain, you’re already hurt – get a reward from it.”
“Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.”
Success is a very, very lonely road. Very few people are willing to make the sacrifices and take the pain to be successful. It’s an uphill battle and along that road, you’re not going to see too many friends. You’re going to see your shadow most often. You gotta trust in the heart of hearts – inside that what you’re doing, what you believe in is a worthy cause and a winnable fight. See, the thing is for many people – they’ve tried the same path that you’re on and they failed. As you walk this journey you’re going to see carcasses of people that walked this place. People that didn’t quite have it… And that should inspire you because you got further than that person and that person. But you’re not looking to get further than them, you’re looking to finish. But how do you know you’re on the right path? Where do you go to ensure that?
You talk to your neighbor? No, you don’t talk to him. You say “Hey man, I’m looking to lose some weight. I need some help”. He’s going to encourage you at first saying “Yeah you should, yeah you should” basically insulting your ass and your fat. It’s not support – it’s negative shit. So you start to lose some weight, take some of his advice, you start to get in shape a little bit – maybe at his level now. Then he’s going to start asking questions, his tones’ going to shift as you get better. Then he’s going to start talking shit because what happens is – your success is like a spotlight shining down on their missed opportunities.
Success – many will love you for it. The majority will hate you. Because your success makes them feel insufficient in their current endeavor. Reminds them of how they could’ve done it but came up short and didn’t revisit it, where they went at it and failed and didn’t revisit it again. The difference between a winner and a loser – the failure is there every time, but the winner gets back up and does it again and again until it goes his way. So now you’re on that path all alone… but how do you know you’re on the right path? How do you know what you’re doing is the right way? If you’re wondering if you’re on the right path – look at the small things in life. When you wash your car and you’re washing for a good hour and you put the hose and everything away and come outside to look at the job you did and notice a spot you missed – what do you do? Do you grab the hose and pull it all out and finish the job right or do you say “nah that’s good enough”? The thing about good enough is we don’t know about what good enough is. We don’t know until the nth hour, the final hour, when everything is on the line. That’s when we find out if that’s enough. And if we come up short – man doesn’t that suck?
I promise you guys if you never say “good enough”, tomorrow you will always have enough. It’s the character of who you are – it’s not the title that makes you, it’s not the success that makes you. It’s the character that defines the success and defines the fame and it starts right there. Championships aren’t won in the theater of the arena. They are won in the thousands of hours of training and the 5 AM runs in the rain when everyone else is sleeping. That’s where it’s won. The heart of a champion is a light switch that’s always on – it doesn’t go on and off when someone’s watching – it’s constant. It’s how you look at something if your name is attached to it – that you do it right – every single time. If you’re dusting your counter tops – do you dust around the picture frame? Or do you pick the mother fucker up and dust the entire thing? Do the job right or don’t do it at all. That’s the same person who has his hand raised on the podium. That’s the same mother fucker. How you hold yourself in the small things in life build the character winning blocks of the things that we’re remembered for. They are one and one of the same. How you hold yourself and how you see yourself – what do you do when no one’s watching? If you do it then, I guarantee you – you’ll be doing it when everyone is watching.
– Greg Plitt
When you find a fear, that fear will either create you or destroy you. I love fear. The reason why? Because behind every fear is the person you want to be. Fear is self imposed – meaning it doesn’t exist. You create it, and you can destroy it too.
If you’re not facing your fears you are not living. You’re not running the day – the day is running you. You’ll always be the servant – not the master.
Everyday I usually go on BB.com and read the articles that come out regarding trainers and their outlook on how they get celebrities ready for their upcoming role. Sometimes they’re boring, sometimes they’re insightful, and sometimes they’re super motivating. There are certain articles that you will come across that really stands out to you and you’re like “man, that guy gets me”.
Stumbled across Mark Twight’s interview on training Henry Cavill for the Man of Steel role. Multiple times throughout the article, he mentions things about people wanting something bad enough but not wanting to work for it. Near the end is where he really nails it when he talks about doughnuts – I think that’s my favourite part of the whole article. Everybody knows someone that wants everything in life (like a nice body), but doesn’t want to work at all for it (and eat a doughnut instead). If you switched that scenario around, they’d probably work hard to get the doughnut. Stay motivated people! That doughnut you didn’t eat means one less button popping wrinkle on your dress shirt.
As a young man, Mark Twight was convinced that his life would end at age 26. It was an arbitrary number, he admits today, but as a world-class mountain climber, he had plenty of time shivering in tents and clinging to exposed rockfaces to imagine doom lurking just over the horizon. Waiting at home for this death to find him wasn’t Twight’s style, though. Instead, he built his reputation by targeting routes which other climbers deemed impossible or suicidal; and he conquered them quickly with minimal equipment.
“I am willing to cut it all away in order to have my way, to live how I want, and for only as long as I want,” he writes in his memoir Kiss or Kill: Confessions of a Serial Climber. “I made life or death decisions like I was choosing between brands of beer.”
But then, something happened—or didn’t happen. “Strangely, I survived 20 years after my predicted expiration date,” Twight writes on the website for Gym Jones, a training center he and his wife founded after he retired from climbing in 2000. But make no mistake: The intensity that defined his climbing career came down from the hills with him.
After starting off training military units in high-altitude settings, Twight has carved out a niche helping professional fighters, football players, endurance athletes, and A-list actors achieve their full physical potential.
He trained the Spartan fighters in director Zack Snyder’s 300 and the forthcoming sequel 300: Rise of an Empire, as well as the stars of Snyder’s new Superman reboot Man of Steel.
In exchange for extreme results, he is known for demanding total physical and psychological commitment from his clients—fitting, when his gym’s name is a play on Jim Jones, the cult leader who convinced hundreds of his followers to commit suicide in 1978. Fresh off the release of Man of Steel, Twight spoke with Bodybuilding.com about the challenges of getting inside actors’ minds and transforming stars like Henry Cavill and Russell Crowe.
You were kind of a trainer even back when you were a climber. In your book Extreme Alpinism, you outlined a solid training program that included weight training, but also nutrition and supplements. But actors and alpinists are two different animals. What has been the key to making the switch?
I like to think we were the first generation of climbers who were training using “artificial” means. A lot of those guys back in the old days, maybe they’d go running, but a lot of others were just kicking Hacky Sacks and smoking dope. That didn’t apply to what we wanted to do.
We found our own way in the beginning, and then somewhere in the mid-90s, around ’94 or ’95, I started working with a guy named Steve Ilg, who wrote The Outdoor Athlete. His outdoor fitness business was a nice marriage of internal and exterior principles for physical and psychological training. He steered me in a good direction, and then I started working with a protégé of a Russian guy named Ben Tabachnik, a strength coach in the ex-USSR who came over here and worked with a lot of professional sports teams. He’s a brilliant guy.
I retired from climbing in 2000 and sort of cast around for something to fill the void—because that was 20 years of my life spent doing that, and only that. I went through various phases, and in November 2003, somebody introduced me to CrossFit. I fell for that shit hook, line, and sinker, and spent a bunch of time involved in that project.
Then I realized, right about when [my wife Lisa and I] started training on our own in our own space, that as a means, it wasn’t fulfilling the needs that we had. We also couldn’t stomach the bullshit politics coming down from the top of that organization anymore, and we realized that despite this idea that there’s a sort of one-size-fits-all type of training, we didn’t see it [as ideal] for our objectives.
So we decided to go down the road of more individualized training. We started training military in 1999, mostly cold-weather high-altitude training, and that continues to this day. As our gym evolved, we also developed more of a group orientation, and educated people in our certified military seminars so they could direct their training on their own. And then at some point, another path developed that was more individual, where everybody has a different history, expectations, and demands for work or sport.
How have your ideas of what constitutes “fitness” and “strength” evolved over that long process?
Our main training philosophy is simple. It all comes down to: “Find the problem, fix the problem.” We train a bunch of endurance athletes, and we’ve got a bunch of NFL players who work with us in the offseason. And those are two different problems.
In a movie context, obviously the training and dietary program for the original 300 was completely different than it was for Man of Steel. In one job we were uncovering what was there, but part of the Man of Steel job was to put more there. Working with Henry [Cavill] was completely unique, because his condition had to be held for six months from the start of shooting. I think it was a 122-day shoot, and so he had to look the same on February 3, which is the last day of shooting, as he did on August 1.
Peaking someone for one, two, or three days, like for a contest, a shirtless scene, or a particular athletic event, is actually easy, but to get someone there and hold them there for six months? Every person who does any type of physical training knows how hard it is to maintain their condition along a timeline.
Mark Twight Talks About Training Henry Cavill
Watch The Video – 02:24
How tightly did you oversee Henry’s diet and supplementation to make this happen?
On the movie project, we have control of the diet, because if we don’t, then the training doesn’t matter. It’s that simple. If a guy is training with us in the gym five times a week for 2 hours, that leaves 158 hours for him to fuck everything up if left to his own devices.
As far as the supplementation goes, I’m not a big believer. In terms of what we had Henry use, it all came down to a basic multivitamin, a lot of essential fatty acids—he was going through the Udo’s Oil in liter volume—a probiotic to help digest that fat intake that he had, and magnesium. The magnesium, a product called Calm, he would drink at night to coast into sleep.
But that’s it. I know a lot of people believe in a pre-workout formula, but if we’re asking a guy to sleep 9-10 hours per night, then stimulants that keep him hopped up for 8 hours aren’t the way.
That being said, during the phase where we were putting weight on him, the caloric intake was excessive [laughs]. That meant we used protein powder in his post-workout shake, but the main caloric density was from coconut milk, heavy cream, yogurt, fruit, and stuff like that.
When we supply meals for trainees in this context, we work closely with different providers in the different locations we’re in. We find someone who uses food from organic sources, who understands working with athletes, and with whom we tune the macronutrient profile and the caloric intake.
What do you take away from an immense project like that to apply to the training you do with other athletes?
Basically, I was with Henry for 11 months, had a month off, and then rolled right into 300: Rise of an Empire, which was another 6 months. These were different situations, working with different individuals, different objectives, and different processes of psychological management in order to get someone to work as hard as is necessary.
The mind is primary.
Outcome-based training: Train for an objective.
Functional training with a high degree of transferability.
Movements, not muscles. Transferable training does not isolate muscles.
Power-to-weight ratio: You must carry the engine.
Train all energy systems. Emphasize the important, but not at the expense of others.
Training is preparation for the real thing.
The mind is also primary in terms of confidence, chemicals, and carriage.
Nutrition is the foundation. Eat for an objective.
Recovery is more than 50% of the process.
I need someone to pay attention 24/7. I have to teach them to be honest with us, so that we can fine-tune on a daily basis what needs to be done according to the stress from work that’s going on, the fact that they live in a hotel, and that once shooting starts guys work 12-16 hour days. We have to fit the training into that while also dealing with the guy who needs to blow off steam and says, “Hey, I’m going to go drink a bottle of vodka tonight.” I’m like, “OK, well, we’ll train tomorrow at 2.”
There’s a whole educational process that goes with it. And the more we do it, the more it trickles back to what we do in our gym. Working with Henry brought a lot of bodybuilding load, set, rest, and rep structures into the training, especially during the bulking period, because that’s what was needed.
The whole hypertrophy thing doesn’t come into it for a lot of our clients who train for sport-specific outcome. It’s only when someone needs to put on weight to move up in a weight class as a fighter, or when we worked with [San Francisco 49ers wide receiver] Chad Hall. The NFL wouldn’t look at him because he’s 5-foot-8, and after he graduated from the [Air Force] Academy, he had gotten down to 175 pounds. So we had to put 18 pounds of weight on him so he could actually get a look at a pro day and get signed to a team.
But ultimately, all of the projects we do inform all of the other projects. They can’t be separated, especially because bias as a trainer is something that trickles down to everyone. For instance Rob, our general manager and the training director of the gym, loves to deadlift and overhead squat. Well, we went through a period where everyone else in the gym apparently loved to deadlift and overhead squat as well. That’s kind of a hard thing to break out of.
If we do a lot of these 5-3-2 cluster sets, or 10 sets of 10, or 4 sets of 15, 4 sets of 4 with Henry, it’s really hard to totally switch gears and not have that have an effect on other people. But as long as we’re aware of how some projects influence other projects and training, I don’t think it’s a bad thing at all.
It sounds like talking and explanation is fundamental to your training style. What role does conversation play in a project like Man of Steel?
One of the things I invariably say to someone when they say, “Wow, he was huge” or, “He got so strong,” is that the biggest changes he went through weren’t physical. Yes, he became physically incredible. I mean, some of the numbers he put up, especially for a guy whose full-time job is being in front of the camera, were shocking. But because he physically overcame these incredible challenges, and he changed his body composition of his own will, it changed Henry’s attitude and his bearing.
Henry Cavill Trains with Mark Twight
Watch The Video – 02:40
Point number one in our training philosophy—and this applies to everyone—is that the mind is primary. Because all of this stuff, the actual physical effort and transformative process, originates in the mind. So we spend a lot of time talking, and every training session begins with an interview. And we have to adjust training and diet to adapt everything else. Training doesn’t exist alone, and it’s not the most important thing. It’s an integrated part.
So there’s a lot of discussion and a lot of sharing. Depending on a person’s level of confidence, if we have a really hard training week, some workouts might be two-hour discussions—”You’re not doing anything today, we’re going to have a chat.” One of the reasons that we’re effective at this, and one reason that actors and actresses who train with us continue their training afterward, is because of the psychological involvement we have.
A year after we wrapped on Man of Steel, I went back out to L.A. to get Henry ready for a commercial. It was remarkable what he had maintained just using his own self-discipline, as well as the basic tools we were able to teach him during our time with him.
It sounds like you spend a lot of time both being with your clients, and training alongside them. What difference does that make in a movie project?
It’s important to train with them. But when it comes to the seriously heavy lifting, it’s always good if the trainer can put a beat-down on the client. So Michael Blevins, who was my assistant on both Man of Steel and 300: Rise of an Empire, fulfills that “big guy” role. Henry’s deadlift was considerably larger than mine, so I’d bring Michael in and say, “Here, show him how it’s done.”
But different clients will respond to different motivations. Some respond to the carrot, some need the stick, some need to be tricked, some are motivated by shame, and others need to be led from the front.
I get fit in a gym sense on these jobs, because I’m doing stuff with the clients a lot of times, and not just demonstrating. There was a memorable workout of back and front squats during the Man of Steel where Henry and Michael and I did 10 sets of 10, and the only rest we got was the amount of time it took for the other guys to do their sets.
I also spent a lot of time on this job with Russell Crowe. He had just come off another movie where he had to put on a whole bunch of weight, so then we spent 5 or 6 weeks in Chicago, and then we went to Newfoundland with him, and Michael held down the fort with the other actors in the U.S. I had to be there all the time, because I have to take full advantage when someone’s psyched to do something. If he wakes up at 5 in the morning and says, “I need to do something now because I don’t have much time the rest of the day,” well, that’s what we’re doing.
I reached him via the bike. Russell and I spent a lot of time on our bicycles, because he loves doing it. His body was also beaten up enough that he couldn’t handle super high-intensity training, so we had to substitute duration. There were a couple of days where we went on these 60-mile rides. He was on a full downhill mountain bike, so 60 miles on dirt, gravel, and paved roads is not insignificant.
We’re also a similar age, which helped a lot. Russell said, “Look, I just can’t take direction from some young whippersnapper who doesn’t understand what it’s like to have this mileage on our bodies.”
It’s impossible to read about you without coming across some mention of the “300 workout.” How did you feel when a workout that you were responsible for went viral and developed a kind of religious mystique?
When all that happened around the original 300 workout, I was dismayed. I actually came across a line the other day where somebody said, “This is an incredible muscle-building workout.” And I’m like: “Wait, it is 300 repetitions of something at sub-maximal weight. How could it possibly build muscle—unless you’re coming off the couch, in which case you’re not going to be able to do the workout in the first place?”
I’m going to steal a quote that Dan John laid on me the other day. He said “Most people just want a 20-minute workout and a bagel.” We were standing in bagel shop at the time, which was kind of funny. But I think the reason someone would get fixated on a particular named workout is because the totality of what’s required to achieve that kind of objective is too big to comprehend. So we have to take things and compartmentalize them.
Vincent Regan, the guy who dropped 40 pound in 8 weeks on the 300 job, trained six days per week. And he followed his diet. He wasn’t eating more than 1,800 calories per day during that time. But that’s the kind of thing where it’s like, “Whoa, don’t tell me that, because then I’m going to have to accept that the so-called ‘secret’ is hard work, discipline, and 24/7 awareness.”
So what should the rest of us take away from celebrity workouts?
There’s an honesty that’s required when looking at these sorts of things. To look at it from an Olympic athlete point of view, you could say, “Oh, I got my hands on the last three months of training that Usain Bolt did prior to the Olympics. I’m going to do this!” Well, I’m like, “Yeah, but you’re missing the lifetime that comes ahead of those three months. You’re missing the three-and-a-half year workup that began after the last Olympics.”
That’s what this guy did, but I don’t have the same time available and the same support system. It takes honesty when it comes to your self-assessment of your condition, and what you could possibly do right now. Then the path between those two things writes itself. It becomes really clear.
Somebody asked the other day, “Hey, can an ordinary guy on the street become the Man of Steel with your workout?” And I say no, because there’s not a universal physical recipe. If it took 20 years to achieve your current condition, then maybe, if you dedicate all your extra time outside of work and family responsibilities, you could change your current physical condition in a meaningful way with 3 months of constant attention and hard effort. But to change the habits that you developed over those 20 years, and that caused the current condition that you’re in? That’s going to take years to overwrite.
Until those habits become automatic—until you’re confronted by the doughnut tray at the office and you don’t even notice that it exists anymore, and you don’t have to go through this process of “Do I get the doughnut? Don’t I get the doughnut?”—then you have to pay attention. There are 168 hours in a week. One hour three times per week in the gym is no counterbalance to all of the other behavior in those other 165 hours.