The first day of summer (June 21st) is 12 weeks away.

I don't believe in getting fit just for summer.

I believe in building healthy habits that drive long-term results (rather than fad diets or overtraining).

That said, a fast-approaching summer can be a great catalyst to getting started—to making fitness a way of life.

So, let's get started.

SUPERHUMAN SCORING

In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.

Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.

Impact (9.5/10)

I'm a NASM certified trainer (a passion project).

The most frequent question I receive:

“How can I get motivated to work out?”

6 powerful tips, here we go…

Setup (6.5/10)

1. Know Your Why

There's no wrong ‘Why' for health, except not having one.

Ideas:

• Improve dating options
• Look and feel younger (longevity)
• Confidence from a killer bod
• Energy to play with your kids on the front lawn

Choose what you need, then dominate.

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2. Work Out in the Morning

You intend to hit the gym after work. But, unfortunately, 99% of us will never make it.

Don't be another statistic. Go to sleep early, work out early, and soon…

You'll be unrecognizable.

One more thing about early workouts: The mental edge is addictive (in the best way possible)

Imagine stepping out of the gym. You've just CRUSHED a workout. The rest of the world is still sleeping. There is no better feeling.

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3. Make Logistics Easy

The closer you are to your workout space, the less early you'll have to wake up (see tip #2). And the more likely you'll be to go.

It's one reason home gyms are an excellent investment (if you can). A suspension trainer like TRX works wonders in compact spaces.

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4. Use Temptation Bundling

Pick something you love (podcast, magazine, show, etc.).

Then, only enjoy it while you're working out.

For example, Arianna Huffington loves the show Bridgerton. But she only allows herself to watch it on a treadmill.

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5. Exercise with a Friend

A workout partner is powerful for accountability.

Also, try group classes (as tribal creatures, we thrive in joined movement).

Pay in advance for those classes. Consistency Bias says you'll be more likely to attend.

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6. Set a SMART Goal and Track It

Example: “I want to lose 12 pounds in 12 weeks by June 18th.”

• Specific: Lose lb
• Measurable: 12 lb
• Achievable: 1 lb/wk
• Realistic: Yes
• Timely: June 18th

What gets measured gets managed. Consider tracking your progress with a smart scale (Renpho or Garmin) that automatically logs your weight.

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Maintenance (7.0/10)

Ditch the “all or nothing” mentality.

Your life will never be perfect, but it can be extraordinary. You will miss a day in the gym. That's OK.

What's not OK? Letting that day turn into 3 weeks.

Use the mantra “Never miss twice” (Hat tip to James Clear).

BRINGING IT HOME

The TL;DR for Workout Motivation:

• Know your why
• Work out in the morning
• Make logistics easy
• Exercise with a friend/class
• Use temptation bundling
• Set a SMART goal and track it
• Ditch the ‘all or nothing' mentality

After the pandemic, we could all use some motivation to build back healthy habits.

Here's to a strong 2023 💪

All systems go,

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