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My (12) Golden Rules: What are yours?

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Trevor - executive fitness coach
January 08, 2022 Trevor Dias

The driving forces that shaped who I am today.

From the significance of exercise to gaining more time, embracing the reality of not always being right, and recognising the importance of rest, these rules capture the essence of my journey.

I hope you find as much enjoyment in exploring them as I did in penning them down in this blog.

"The ability to discipline yourself to delay gratification in the short term to enjoy greater rewards in the long term is the indispensable prerequisite for success" (UNKNOWN)

I’m going to be honest with you now. What you do now has a significant impact on your future. Eating junk food and smoking cigarettes daily? You’re going to be hurting in your later years. Exercising daily and eating clean? Your future self is going to be eternally grateful.

I recommend spending a minimum of 80% of your time doing things that will have delayed gratification (3-5 years delay). Some examples include:

  • exercising
  • investing time in personal growth
  • looking after your mental health and wellbeing

The remaining 20% should be spent on things that deliver instant gratification. This can include:

  • hitting that snooze button every now and then.
  • a social media binge
  • a large Big Mac meal with an ice cold Coca Cola (sounds good right?)

"Your WHY is a bulldozer that kicks the shit out of all those obstacles you will inevitably encounter." 

Goals matter, but they're just stepping stones.

Your WHY, your purpose, is the real key to future success. It's the reason you get up in the morning and smell the coffee. Once you know your purpose, focus on the journey, not just results. For more on goals and finding your why, check out this blog for more on this

"There are three types of health imperative to a long and happy life: Mental, Financial & Physical." 

You shouldn’t invest an equal amount of time in each of these areas. I want you to spend the most time on the one that requires the most work.

Then bring them in to balance.

You may always have to over-rotate to one, and that’s perfectly normal. 

Note: make sure you do this with your purpose in mind.

"A healthy lifelong disposition requires the smallest amount of time allocated to training compared to the other fundamentals." 

Get a pen and write this down.

Good quality sleep, rest, nutrition, movement, and hydration come first.

Now write it down again. Then, I want you to work on your fitness. Simplicity is key and consistency is king. Squat, deadlift, row, pull, push and curl.

Leave the ego at the door and prioritise form and technique overweight. Remember your heart too: jog, run, bike, row and swim. If your heart stops, so do you!

"Remember. The mind needs good quality, wholesome nutrition as well." 

Read and listen to books and blogs you enjoy. Fiction for escapism and non-fiction to grow. The world is a mess. News and social media only elevate it too, so my advice is to avoid all forms.

Instead learn about your body, how to manage your finances and how to keep fit.

You can thank yourself later!

"It is the mark of an educated mind to be able to entertain a thought, without accepting it" (Aristotle)

Acknowledge who and what you are then challenge your biases. You aren’t always going to be right and you’re going to meet people who you don’t agree with.

Remember, listen to learn and not respond.  Everyone is right... Always!

"Every natural macro and micronutrient plays an imperative role in the hugely complex and outrageously fantastic makeup of the human body." 

I’m not going to tell you a type of food should ever be removed entirely. The chocolate bar or bag of crisps isn’t the problem. Your relationship with food is.

I want you to try and minimise all ultra-processed foods and to read this blog for more information on this rule. 

"You think, act and become who you regularly engage with the most." 

Not everyone is your friend and usually, people only serve one master – themselves.

I urge you to choose your close circle of friends & family wisely. Also, never underestimate the importance of a life partner. They will either act as your anchor, holding you firm, or as the wind in your sails, pushing you towards your goals.

"Time is the most precious thing any human will ever own."

You must do all you can to enhance and extend your time. Walk, jog, run, lift, play.

Then with your new time, use it to your fullest. Spend time with loved ones, celebrate old age, see the world and live life.

I'm yet to find someone's workplace engraved on a gravestone.

"You can get everything you want in life if you will just help other people get what they want" (Zig Ziglar)

The most selfless thing you can do in life is to give. Give your time, your knowledge, your resources, your money and your love.

Expect nothing back in return and don't let anyone know about the vast majority of your giving. That’s only for you to know and them to never find out.

"Children don't do as they're told. They do as they're shown."

Get the notepad out again and write these down.

  • Are you happy with the example you are setting?
  • In 20 years, would you be happy for them to be you?

Come back to these questions regularly and repeat.

You need to lead by example. Show your children how to be compassionate. That kindness is above all, and having a purpose and looking after your mental, financial and physical health is so important.

They’ll thank you when they’re 30, but probably not when they’re 15!

"How you do anything is how you do everything." (Martha Beck)

Take pride in everything you do, and do it with enthusiasm.

No matter how small or inconsequential it may seem, the only job to be ashamed of is a job half done. Give it your all!

These are my golden rules. What are yours?

I love to come back to see my golden rules and see if there is any change. Some can take on a different shape, but the root stays the same. I’d love to hear yours, so why not contact me here?

"You are getting everything you deserve based on the person you are being and the decisions you have made. You will continue to get the same thing. You will not get a different result unless you become a different person by habit and by action." (Unknown)

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