My team has heard me say this a million times. Most trainers will tell you, “What to do” (hopefully ). Good trainers will tell you, “How to do it”. Great trainers will help you understand, “why you do it”. For me, efficiency in all aspects of my life is the goal! Work smarter. Not harder. Well, at least try to strike a balance between both. Both have a role to play in your success. Most people want to be or have more of something… Maybe you want to be leaner, stronger, more resilient, richer, more loved, happier…etc. The question then becomes, “how do we achieve all of this in a sustainable way?!” Sustainability derives from efficiency. It takes anywhere between 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. The reason habits are so easy to stick to once created is because it takes less energy to complete the task and because it becomes a habit! And now you know why the “beginning phase” of any new journey is so hard. Ok, so I gave you the “why”. Now, let’s focus on the “how”. It’s easy to become complacent. Goals take time - but we’re only fed stories of success once it’s already been achieved. No one talks about the process, the downfalls, the grit and hard work that it takes to get there. Focus on the process. Show up to the gym, your workspace, your relationships…consistently and intentionally (there’s that C word again). I don’t mean just clocking in and out. I mean being present and focused on being better. Going to the gym and completing all your reps, is not the same as going in and focusing on completing every single rep with focus and execution. Stretching each muscle for 2 mins a side, is very different than engaging the antagonist muscle and focusing on slow/controlled breathing. Spending time with your loved ones or family while you're on the phone the whole time, is significantly different than engaging in real connection and conversation. Where you pay attention to grows. Be sure to nurture that which matters to you and helps you grow. You get the point, it’s about INTENTION!!! So many of us go through lives without intention. We become mindless in our relationships, our words and our actions. It’s no wonder people don’t reach their goals or if they do, are discontent. It’s because they never stopped to ask themselves why. Why am I here? Why is this important for my growth? Why will this help me lead a more fulfilling life? Showing up is half the battle. How you show up is the other half. And the WHY is what makes the battle worth it. Every time you feel yourself slacking or unmotivated, start to reconnect with your “why”. I personally want to be the best version of myself. A better boyfriend, son, brother, boss, coworker, coach, friend, dog-dad…etc. It’s a tall order, I know. I’ve got a lot of amazing relationships and roles in my life. But with that abundance, also comes responsibility in both my actions and words. Therefore, I try to be intentional in all aspects of my life. And I try to stay present and focus on my progress and process, not just my end goal. If you struggle with INTENTION - ask yourself why. Do you lack knowledge or motivation? Do you not know enough of the "HOW", or is your “WHY” not strong enough? So, how do you lay your intention? - Meditate - Journal - Ask yourself the big questions - Surround yourself with people who are supportive and believe in you. - Connect with your purpose. Don't have one? Define it. And if through this work, you find you’re on the right path…continue down this road – no matter how difficult things may appear. When your WHY has deeper meaning you’ll see through the tough days, the lows, the people who spend their time shit-talking you behind your back and everything else that feels like an obstacle. If you deeply believe in your "why" - stay true to that and only that. Is it easy - nope. But nothing worth it ever is. "Nothing good comes cheaply so we shouldn't be surprised when we meet the hard while going for the best. Hard times are not quit times." - Terry Mark Be clear in your intentions. Match your words to your intentions. Match your actions to your words. And if for some reason, through these practices your path no longer resonates- then dig deeper and redirect. Work smarter. But work hard at being smart lol. Lead with intention. Stay determined. and FOCUS ON STAYING PRESENT, one rep at a time!