Yesterday I watched something shocking.
It was Jamie Oliver’s TED speech on obesity and his Food Revolution:
What’s the number 1 killer in America?
Answer: Heart disease and other health related diseases as a result of obesity.
This killer so preventable it’s ridiculous! and it’s within our own power to stop. This killer is entirely preventable by eating and moving in a manner for which our bodies are designed, it’s time to take responsibility.
- Processed foods
- Not moving enough – i.e. a sedentary lifestyle, mainly sitting for extended periods.
- Eat unprocessed food
- Move more – use your body. It’s built to move, to run, to jump, to lift heavy stuff, consistently do this, progressively increase the load and your body will adapt and change to the demands you place upon it.
I wholeheartedly believe if you master your body it is a massive Force Multiplier for everything else in your life. Once your body is fuelled by unprocessed foods, free of stimulants and you are regularly exercising your body this translates into: increased energy, clearer thought process and you are consciously in control of your actions not driven by cravings for addictive substances like sugar, caffeine or alcohol. In addition to the physical changes comes greater confidence, a renewed sense of purpose, attitude and outlook.
Start with transforming your body and you will transform your life.
I read this excellent post by Scott at Live your Legend. It really resonated with me, I want to be part of the solution, I want to lead by example and share everything I discover.
Be the change you want to see in the world – Mahatma Gandhi. I hold to these words on a daily basis.
Today I woke up with so many thoughts and ideas blasting through my brain I had to get out of bed and just start writing, planning, implementing.
I don’t claim to be the foremost expert on health, disease, nutrition and exercise programs. However, I do commit to tirelessly research, try, test and share what I discover for anyone who wants to listen and is open to improving, has a willingness to change, a willingness to take 100% personal responsibility for their own body, their own actions, their own life. No excuses, no blaming circumstance. You may not choose a situation or what happens to you but you are always in control of how you react, what you let yourself feel and what meaning you place upon it.
In life, I firmly believe in the words:
- If it’s to be, it’s up to me.
- Create, don’t wait.
What does that mean? It means, you create your life, you don’t wait on anyone or any magic event that you are hoping in the future will give you a hand, lift you up and get you where you wish you could be, that is wishful and wasteful thinking. Take full responsibility and have a whatever it takes mindset.
The first action: Movember!
Movember is a movement started out of Australia in 2003 and has so far raised over $80m for prostate cancer and men’s health. I participated in 2009 and raised over £500 and hope to better that this year.
The rules of Movember: clean shaven on Day 1, let it grow for the entire month, feel free to cultivate and groom in all manner of shapes and styles to impress your family and friends!
Here is a photo of my 2009 effort for some inspiration/competition:
Movember is a fantastic movement, the thing it’s once a year for 1 month and it’s not enough to change the world and create lasting change. My proposal, combine Movember with the Caveman Cure Challenge – reboot your eating and exercising.
For 30 days commit to consistent daily action in 1 Eating habit and 1 Exercise habit. That’s it, nothing more, nothing less. It can be as big or as small as you want, but once you decide, commit. Are you a caveman or a cavemouse?
Not everyone has the same capacity for change, has the same level of awareness or state of fitness and eating habits, of course! Choose actions which stretch you but are also achievable, there is no point going all out for 3 days and then giving up and not creating lasting change because the distance you are trying to bridge from where you are now to where you want to be is too big! One step at a time, start small, get consistent, bake in as a habit, then step it up!
Pick one from each list or come up with some of your own and post them as a comment to this blog post, this is a commitment, if you commit publicly, there is accountability and the rate of success is massively higher.
- Cut processed sugar
- Cut caffeine
- Cut wheat
- Cut grains/bread
- Cut dairy
- Add daily vegetable juices or smoothies
- Eat lean meat, poultry
- Cook at home 1 meal per day
- Drink 1 litre of water per 40lb (18kg) of bodyweight each day
- Walk 20+ minutes each day.
- 10 pressups each morning
- 10 burpees each morning
- 20 minutes of interval training, investigate HIIT, Tabata protocol
- Commit to a consistent sleep wake cycle getting 7+ hours sleep per night. It is best to retire and wake at consistent times to regulate the circadian rhythm sleep cycle. This will crank up your energy levels.
- Do Crossfit, investigate your local affiliate, signup for the beginners 2 weeks training course.
- Swim 20+ minutes each day
- Jump rope skipping for 10 minutes each day
- Continue at your current gym – consider a 5×5 training program, it can be done alone and hits all the biggest muscles in your body with compound movements getting the biggest bang for your buck. Squats, bench press, overhead press, barbell rows, deadlifts. StrongLifts.com has an excellent program.
If you have some great suggestions in either the Eat or Move category please let me know and I’ll add them to the list.
Just move more each day, the point here is to commit to do something physical and do it consistently for the next 30 days. The point is not to have the perfect solution on day 1 but to be better than yesterday, if you keep that in mind, ask yourself am I better than yesterday? have I hit my Caveman Challenge eating and moving goals today? Consistency is the key, you will make progress, results come from a compounding effect.
Consistency and habits shape who we are, I have a number or techniques to help you change habits and stay on track. For this 30 day challenge, grab a monthly wallplanner and draw a coloured line for along each daily square as you achieve your Eat and Move goals, it is a powerful mental anchor for staying the course. I drill into this in detail in this post/video.
I’m excited, I love living my life how I choose. Choose to take 100% responsibility and create your life 1 day at a time. Be part of the solution.
If you are interested in participating in Movember join the Cavemen team here if you are a guy get involved and grow those beautiful whiskers, it’s a fantastic cause! If you are a woman reading this encourage the men in your life to commit to a cause that empowers men and saves lives. There is also a way for women to participate as a Mo’Sista check it out. If you want to sponsor me, you can do so here: http://mobro.co/cavemanklaus
You have nothing to lose, only an opportunity to learn about yourself and the potential for results. Take the 30 day Caveman Cure Challenge today and be part of the solution, please let me know your thoughts and what you commit to in the comments below…
Prefer to see me talk about this, jump over to youtube:
Spread the word!