Tag: inspiration

  • 10 ways to strengthen your creative muscles

    10 ways to strengthen your creative muscles

    Creative work can be both exciting and rewarding, but it can also be incredibly taxing on the mind and body. Our creative muscles are no different than our physical muscles, they need bouts of work or training followed by rest and recovery.

    If you want to strengthen your creative muscles, this piece is for you.

    Avoid burnout: the dream killer

    Burnout is a dream killer, and it’s the only thing that ultimately ends everything. The minute you burn out your creative muscles, is the minute you’re in trouble. It’s the last straw. It’s the only thing that will truly make you pack up your things and leave.

    While this piece could never guarantee success, it could help experience more surges of creativity and less deep lows or sticking points.

    Read also: The perfect day for brain and body performance

    The creative genius workout plan

    1. Shake up your daily grind

    Having a steady routine is key having a system of creativity and productivity, until it gets a little too routine. It might be time to shake it up just a little.

    If you work out at night, try going in the morning or at lunch. If you’ve been doing the same workouts for the last 3 months, then start changing them every 4, 6 or 8 weeks. Try one of our 30+ FREE workout programs.

    If you take the same route to work everyday, try a different one. If you work late most days, try reversing, go in earlier and leave earlier. Shaking up the daily grind isn’t about complete change, it’s about little doses of new flavors to freshen up your perspective.

    2. Create a mind-eraser routine

    It goes without saying: exercise is just as good for your mind as it is for your body. Sometimes my best ideas come after some sort of exercise (or in the shower).

    You could use a very hard and uncomfortable HIIT workout (like this), a calming breath work session (like this), or a winddown workout (like this). The the regeneration portions of our Detox 2.0 plan inspired this thought.

    3. Digital detox more

    Previously I wrote to shut off your phone at least 20 minutes before bed, now as an update to this piece, I’d say at least an hour. (I know, it’s hard) It’s also worth doing it for extended periods of time during the weekend or after the workday. However you decide to detox, try and shoot for a few hours per week. (And that doesn’t count sleep hours)

    4. Try to ease up on the caffeine

    It’s tempting to pound a cup of coffee when you’re feeling uninspired, but if it’s your 8th today, or you already drank a pre-workout before hitting the gym, it might be worth considerings scaling back. Caffeine might get your fired up, but too much could scatter those thoughts. I know it does to mine. Switching to tea might be a good idea, too.

    5. Keep a log of productivity reports

    If you want your thoughts to flow regularly, then solid confidence is a must. The best way to keep your head strong is by reflect on what you’ve accomplished every day, week, month, and year. Celebrate your wins, big or small. They all add up. I have a to-do list, an accomplished list, and a bunch of note pads where I write random thoughts and ideas.

    6. Have an office exercise

    You need a piece of equipment in your office or at your desk. You won’t do a full blown workout, but a set of curls or incline pushups against your desk will take your mind away from what’s stressing you out and onto that quick shot of endorphins you’re getting. You’d be surprised, that 2 minute “break” could be what you need to spark an idea. Try some of these from our piece, exercises you could actually do at your desk

    7. Appreciate other creative

    Instead of living and working in your own world all of the time, take some time to appreciate all of the creative work around you. Don’t look at your competitors. Read and watch something creative or expressive that has nothing to do what you do. Scroll through TV shows you never thought you would watch, a website you never thought you read, or an Instagram account you never thought you’d follow.

    8. Get pampered (a little)

    Think about it: how many great ideas come from the help of a nice, long, hot shower? You’re just standing there! Look into a massage therapist or acupuncturist and get on their schedule once a month. As they work out the stiffness and stress, the ideas will start to flow. Can’t afford that? Take some time for breathwork, foam rolling, or a stretch.

    9. Always make an escape, temporarily

    Vacation days and paid time off are there for a reason. If you work for a company, use them. If you’re self-employed, make sure you fit some in your schedule. While your natural tendencies might be: go, go, go, but if you’re not seeing results, you’re just foolishly overworking yourself. Take time away, completely away, then get back in the saddle and ride. One of my biggest mistakes early in my career was not taking my vacation days, not only did I leave money on the table, but I burnt myself out.

    10. Be mindful of your emotions

    Inspiration can come at any moment and during any state of emotion, but it can only flourish in a positive one. When you’re feeling negative, it’s important to try and spin it into the other direction. Imagine being on a scale. While it’s almost impossible to be 100% positive all the time, you can at least try and lean that way. Must read: My daily attitude readjustment project. Also must read: How to avoid a negativity spiral

  • How I got over my fear of the gym

    How I got over my fear of the gym

    Everyone is talking about resolutions, working out, and eating right. It’s that time of year. But what you won’t hear about is a fear of the gym. For the longest time when I had first started, I was afraid of the gym. If you’re a complete beginner, you probably know exactly what I’m talking about.

    “Where do I start?”

    “Where is all the equipment?”

    “Am I going to get in someone’s way?”

    “Am I going to look like a complete idiot?”

    Those were just some of the actual things I had racing through my head. It didn’t matter if it was solo or with friends. I was just so uncomfortable and felt out of place.

    Now, maybe that’s all just me, but if you clicked on this link it says that you might have some hesitations and concerns yourself. I’m here to tell you that it’s completely normal and OK to feel that way. You’ve just got to get in the groove.

    I thought long and hard about those days imaging a barbell come crashing down on me with weights spilling all over the floor. Luckily, that never happened, but it’s terrifying to think about.

    Hopefully these 10 tips will help you with getting over the fear like l did so you can get down to business.

    1. Find the right place for you

    If you’re going to be spending an hour per day in a place, you better be sure you like it. Take a day to check a few places out and talk to the owners. Feel them out. The people that manage or own the place really set the tone. If possible, go at peak hours (before work, lunch, immediately after work). This will allow you to see how busy the place actually gets. I went to four gyms in one day. Really put some consideration into their approach as well. Do you want group fitness classes? Do you like the idea of small group fitness? Mom and pop shop? Chain facility? They’ve all got very unique feels.

    2. Don’t be afraid to ask questions

    There was a guy named Greg at one of the first gyms I joined. I didn’t know him well, but he kept in good shape and taught fitness courses at the college. Every once in a while I’d ask a couple questions. I soaked in as much information as I could. I recommend finding your own Greg.

    3. Train during off-peak hours

    While it might be a good idea to scope our your new potential gym during peak hours, it might not be the best idea when actually starting out. Those peak hours such as before work, lunch break, and post-work can be mayhem. And while your schedule may not allow for it in the long run, try and go at odd hours when the crowds are thinner in the beginning. It will be less overwhelming. Plus, that’s when most of the real hardcore-not-about-the-scene guys go so maybe you can learn some stuff from them.

    4. Find your spot

    To this day I’ll find myself in super-crowded gyms where I’m unfamiliar with the space and people. If you have a chest and back day planned that requires you to be all over the place, just slow down for a few minutes. Find a spot and do some push ups, planks, foam roll, etc. Take your time and feel it all out. Plus, you should be warming up anyway!

    5. Pick a solid beginner plan

    You’ve got to have a plan. Failing to plan is planning to fail. You 100% need a mission for everyday in the gym. After you’ve chosen one, learn and watch closely how to do each move. Got questions? Ask them! I personally like the Foundation workout plan for beginners. (Or the 4-week Very Beginner workout plan for very beginners).

    From there you can progress onto something like The 6-week Redemption workout plan, or the The 6-week Reconstruction plan. Still not finding what you’re looking for? Check out all 30+ FREE workout plans here.

    6. Watch videos that get you fired up

    When first starting out there was a period of time that for 10 or 20 minutes before I planned on going to the gym I would watch inspiring videos to get me excited. Guys just killing it with some cool beat in the background. Majority of this battle is mental and that was a big part of getting me riled. (I remind myself of that every day. In fact, I made sure to have those types of videos created for EVERY workout program we launch. That way you can get as stoked as I did.) I suggest watching all of these: The Holiday Schedule, The Detox, Built for the Beach, and Redemption.

    7. Build your most epic of all epic playlists

    A great workout playlist is clutch. Similar to the inspiring videos, this is clearly a given. I suggest making a few different playlists based on the different genres you like. Don’t listen to your party or chill music. Listen to your, “I’m going to beat the living hell out of the gym today” music. I personally have a several different ones lined up for lifting days, running days, and yoga days.

    Must read! How to always have your best possible workout

    8. Invest in new training gear

    You don’t need to go nuts, but the gear you wear just becomes a part of the whole process. There’s nothing wrong with making it a little special. Doesn’t matter what it is, this is your world, get set up the way you want to.

    9. Crush it with a friend

    If you really think you can’t do it on your own just yet, that’s cool. A good training partner when first starting out makes things 100x easier. You’ve got someone to get through the grueling sets and reps with, but it can also help with getting acclimated to the social scene. (Yeah, there’s probably a scene of some sort at your gym.) Also: make sure it’s someone that’s down to really make it happen. A crappy training partner can kill you—and your plan. Check out this 3-day strength-building plan we produced for training partners with brothers Ryan and Eric Johnson.

    10. Remind yourself every day why you’re doing this

    There were plenty of days I didn’t want to go to the gym (and there still are). But the most important thing to remember is that with every single day you step foot in the place, you’re getting better. A 1 mile run is better than a no mile run. Three sets of 10 of one exercise is better than no sets of 10. Go at your own pace, the more you do it, the more you love it. But never, ever forget to continuously remind yourself why you’re doing it.

    Must read! How do you stay motivated to work out?