Personal Goal: I need to focus on my mental self-care to improve my day-to-day routines. This would include getting enough sleep at night (8 hours), not staying up late (nothing good comes from it), drinking more water (1 gal. per day), eating enough of my macros to keep my energy up, and reducing/minimizing/removing negative conversations from my day (keeps my brain positive). The end result is to feel more energized when I start my day, more positive and wanting to be more productive, and less negative. Professional Goal: I work in sales, so my goal would be to open 8 new accounts in 12 weeks by visiting 8-10 potential clients every day, with an overall minimum lift of 300 cases sold. Physical Goal:(s) I would like to be able to press 235 (currently 215) by spending more time resistance training, complete 10 successive unassisted pull-ups - using specific exercises for a result, increase my SMM by 2-3 lbs by eating enough protein and other macros, and lower my body fat percentage to sub 18% by not over-eating and committing to getting my daily steps in.

The quadrant that is the silent killer for me is the Not Important-Not Urgent. These are the time drags and energy sappers when it comes to tasks, and the lost-daylight and late night fill-the-time-gap moments when it comes to the random things that eat up my day. Social media can be a timesuck, and chasing small serotonin rushes from online games or shopping, or even just watching reels and videos to kill time, will remove hours of the day without providing any productive value or energies. From the video, it reminded me that even the small stuff needs to be attended to and scheduled, especially when other more important and pressing things are needing my attention.

The part that I find myself getting tripped up on is urgent but not important - very reactionary. However, by taking even an extra minute or two to think about the situation before I respond, I can usually refocus my efforts back to what is important over anything that is urgent.

Getting philosophical here...The only "Resistance" that occurs is the required transition between where you are (physicality) and where you want to be. The hardest part about going to SF, or going for a run, or any exercise activity is stepping outside your front door to go do it. Working out when I was younger, I chose machine equipment more because of the comfort and ease of use, but I could never lift free-weights very successfully - I didn't have the stability muscles to do it. It didn't stop me from trying though, and eventually I got better. Knowing our physical limitations doesn't mean we stop trying to improve on them. Heck, I just hit a new bench press max the other day... A major reason I joined SF - I was thinking about mortality, and how I didn't want to continue taking my health in the direction it had been going. I had to identify my objectives, and work towards them, testing my limitations and focusing on strength again. I like the cables, I like the free weights, and yes, I still use the machines. I don't ever want to be physically inept for a simple task as I get older. I get that it will still eventually happen, but by continuing to do resistance training and keep my muscles active and strong, I'm making sure it doesn't happen for a very long time. Lift the weight, and when it gets easy, lift more weight. You'll live longer for it.

One leaves you breathless, the other requires no breath, lol... Aerobic exercise requires oxygen to produce the energy for the workout, increases the cardiovascular capacity, increases the heart rate, will help burn fat at low intensity (e.g.- walking), will burn more carbs at high-intensity, isn't ideal for building muscle, but is good for getting toned. Anaerobic exercise has more to do with working the specific muscles and not so much with pushing oxygen to those muscles in order to perform. Weight training is the primary example of this, where cardiovascular endurance isn't required. This helps with building muscle, burning fat, and increasing strength. For me personally, as much as I want to get bigger muscles, I also get a serotonin boost when I complete a 5 or 10k, a long bike ride, or a strenuous mountain hike, meaning I need a balance of the two. To attain this balance, I moderate my approach to my bootcamps, sometimes minimizing the effort for the cardio and increasing the weights for the strength components, and then I make an effort to spend some time strictly lifting as well with no cardio. Besides, if I do the workout correctly with the intention of losing fat and building muscle, while putting efforts for my cardiovascular wellness, I'll still be on the floor at the end of it catching my breath (haha!)