Melissa Oliech on LinkedIn: What’s a keystone habit and why do you have to focus on it to get results (2024)

Simplify to win.....I got this note from my man Chris over at AG1 and wanted to share it with you guys. Here are some examples.Want to drop 20 lbs? Focus on the input: eat a clean source of protein first in every meal, focus on nutrient-dense whole foods (and remove all processed and sugary foods you can from the house to make that easier), and don’t drink sugary calories.Want to have more energy to crush those family or work goals?Set an alarm for a few hours before bed to remind yourself to stop staring at screens. Then set another alarm to go to bed (yes a bedtime alarm!) 20 or 30 minutes earlier than you do now, and sleep in a pitch black room.When you wake up in the morning, take your AG1 (WANT A FREE SAMPLE? JUST HIT REPLY AND ASK) and a glass of water and try and get natural sunlight in your eyes as soon as you can after waking in a way that works for you.This really helps set your circadian rhythm. Ideally do this while getting some movement outdoors. (If you can’t do this first thing, do it as early as works for you.) Not only does this practice prime your brain that it is daytime, it impacts your mood, focus, and wakefulness.Plus, it will make it easier for you to have a great night's sleep the following night. These two things feed each other. Beautiful!Want to move more?Add 20 minutes walking to your current day. That’s the input. Doesn’t matter what that looks like. You can do this by adding a new or extra 20 minute walk outdoors (my favorite), adding a ten minute stroll after each of lunch and dinner, or taking a walk around the block on a few of your work calls or meetings a few times a day or doing a walk and talk meeting. That 20 minutes will do wonders.Now, if you’re already moving a lot but not quite getting to 8,000-10,000 steps each day, I challenge you to up the ante and hit 10,0000 steps every single day. My happiness is so different when I do this, I’m confident your life will change too.Want to get started on regular strength training - but find you have huge resistance?Try making the input a habit of just two x five minute trips to the gym a week. You just have to turn up, do five minutes, and leave. No one ever does just five minutes, turning up is a huge part of success here - five minutes is such a low mental hurdle that this alone can hugely change behavior.You’ve probably noticed, the underlying theme of all these goals is to keep it simple.Make it simple. If you are struggling with any element of changing your habits, the secret is to scale them down to more simple, more basic daily inputs and then bake them into your lifestyle.As always any questions please just ask I am happy to answer.Until next time eat well, train hard & be nice to people! https://lnkd.in/gK4M7u5x

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You don’t need Tony Robbins’ morning routine to win.But I bet it would 2x your productivity.9 years ago, Tony gave me the morning routine of champions.Once I began following it, my entire life improved.This is the same routine he taught to President Clinton, Serena Williams, Marc Benioff, and Conor McGregor.Remember, your body is a slave to its physiology.To accomplish big things, it’s imperative that it feels good.To feel good, you need to make it feel good. Every morning.How to do it:Say you wake up at 7 AM.As soon as you wake up, lock your phone inside a box and keep it there for 60 minutes. 7:00 - 7:30 AMStart your day with the "priming" protocol designed to dramatically elevate your physiology.Sit down on a chair, raise your arms, and perform 3x10 sets of heavy breathing while pumping your arms up & down.This gets your blood flow going.While you do this:Vividly imagine and 'FEEL' three moments you are deeply grateful for in your life.It can be the first time you held your kid, your first bonus, getting accepted to college ...Feel the joy of that moment throughout your body, visualize a light entering the top of your head and moving throughout, connecting you to the ground.The idea is to bring the feelings of gratitude to the present state.(Brainwash yourself for success ;)Now think about three outcomes you want to achieve in your life.FEEL what you would feel like when you have achieved them.Connect your goals to the end feeling.And stay in this state as long as you want.7:30 - 7:40 AMBrush, then take your health supplements for the day.Tony drinks an "adrenal support co*cktail." It is a custom mix of greens, vitamins B, and C, and antioxidants. For me it’s a protein shake w/ creatine + psyllium husk plus ~15 supplements.Note: Get your bloodwork done to know what your body needs. (I use www.mylifeforce.com - use code “FIV” for $300 off).7:40 - 8:30 AMExercise for 30-50 mins.Tony uses the Ostero Strong machine to exercise. I use my home gym 4-5x per week and then cardio 1-2x.Tony does inversion therapy for two minutes every day. This helps decompress your spine, lower the heart rate, and reduce stress.If possible, take a sauna and/or cold plunge for 5-15 mins at the end of your workout. I use saunas after weights and cold after runs.8:30 - 9:00 AMHave your breakfast.Tony typically has free-range eggs and organic coconut bread + a leafy salad with avocado and olive oil. This is pretty similar to mine.That's it.Instead of checking your email at 7 AM every day, spend the first two hours disconnected from the external world and priming your body, mind, and soul.—If you enjoy this, ♻️ repost to help your network.Follow me Sean Kelly for more insights on health, investing & entrepreneurship.To learn how to achieve breakout founder performance sign-up for my free weekly newsletter: https://get.founderiv.com

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The first few years of my fitness journey I ate like sh*t.I didn’t know any better.But once I began to dig into nutrition, it changed the trajectory of my entire life.Food quantities matter, especially for fat loss.But way too many people overlook the importance of food quality.Understanding nutrition isn't just about looking good; it's about FEELING good.The nutrients you consume directly impact your mental clarity, mood, and well-being.You can be lean but still struggle with low energy, mood swings, and chronic issues if you’re fueling your body with junk.High-quality, nutrient-dense foods fuel your body efficiently, reduce inflammation, and support optimal hormonal balance. This realization opened my eyes.Not only did I see better progress in the gym but it also allowed me to get off SSRIs and anxiety meds.It’s amazing how much the right foods can impact your mind and body.…Are you eating low calories, but still not losing weight?Have low energy, poor sleep, hormonal problems?You often experience these symptoms because your metabolic rate is decreasedI built a course on the exact framework I take clients through to restore their metabolism and make fat loss automaticIf you want free access, get it here:https://lnkd.in/eSdw6pgw

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EATING ELEPHANTS 🐘 Clearly if you eat too many of these you may feel a little bloated - so decide first if this is a project you choose to undertake. Writing my first book was a huge elephant to eat, and I had to find my own way- in this highly distracting world and with a highly distractable mind, to stay stimulated and focused on the job in hand.My ten year-old knows he will be given a lot of homework over the Summer which he will have to complete. For him, there is no choice and that is making him feel anxious.Over the last year the amount of homework has piled on massively and, with 11+ exams coming up, he’s feeling the pressure and overwhelmed.I think most of us can relate.Now, I must note that we are in the particular pressure cooker of London 11+ independent school frenzy so we’ve had to be conscious that even our slight ‘encouragements’ to do his homework can compound the situation.‘Don’t worry! You’ve got half a whole term left and then a lovely long Summer holiday!’ I blithely said this morning.He just just pinched up his cheeks in exasperation and looked away; ‘Mum! I’ve seen how much homework they got last Summer!’SonI asked him:How do you eat an elephant?🐘 One bite at a time.I said once we got it we would make a plan. Here are the guideline for elephant eating that we will apply to his homework, and that I used for my big projects:🐘 Break it into milestones and then get sprint posts - especially if you are a sprinter🐘 Don’t be a perfectionist, just get the job done 🐘 Map out the task first: what’s the main body of work that will take the most time?Can you divide it into four legs?🐘 What’s the main head: the real brain stuff with greater nuance and sensitivity- the eyes, ears, trunk?🐘 What are the tusks - or horns of the issue - the real tough stuff that’ll be most difficult to tackle and digest?Finally, while I’m not saying below that you shouldn’t use a quick fix - I mean sometimes a crash diet or a bout of Ozempic might be just what’s needed - please remember that anything forced is not sustainable and we revert to our old habits - or avoidance and procrastination.It you want to become an elephant eater, then you need to believe it’s possible and have ways to break it down into rewarding small bursts over time. Otherwise you may get tummy ache.

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QUICK FIXES, GOAL GETTING & OZEMPICWho do you want to be?So often our lives are driven by invisible forces and motivations - about which we ourselves may not even be aware.We set goals and then we go after them yet we don’t even understand WHY or even IF we truly want that goal, and what may be stopping us. Then we strive and fail or strive and succeed. But what’s really going on under the surface?Maybe you have achieved all the goals you’ve set. Or maybe, like me, you’ve won some and lost others. But I’m starting to realise that success is actually NOT about hitting all your goals.Firstly, your goal may not be quite right for you. Or you might not be quite ready for it. If you’ve ever self-sabotaged your own success you’ll know there’s more at play. Failure may be a reflection of your own internal conflict about whether you truly want that end state. If you’ve achieved success momentarily, made a big win, then lost it soon after - it’s because it’s unsustainable or you aren’t ready.This happens, in reverse, with weight loss all the time. You make a big loss, only for it to return with a bigger gain. Try Ozempic: a perfect, easy solution! It’s so tempting! A quick fix answer to all your prayers which, advocates say, has few side-effects and even some extra benefits. Detractors say the opposite but side-effects or not- you lose the weight and what then? You take it forever or return to your old way of being and the weight comes back on. And then some. So we see the goal here is not actually weight loss at all. It’s about understanding how that weight or lifestyle is serving you and then when you are ready to meet those needs differently, becoming someone who pursues a sustainable way of eating and exercising to attain and retain a naturally healthy slim weight. If that is a struggle (as it currently is for me) it’s about understanding your counter-motivations - to the process or to the end result.Most dieters do not need exercise or nutrition advice. We know what to do to gain rapid weight loss - with or without Ozempic. But rapid weight loss is not the true goal. The goal is about becoming a different person. Do you really want to take Ozempic or diet forever, or be someone who naturally looks after themselves and stays in great shape? We need to get the goal right and then be happy with the result and process. I’m still ambivalent and that’s why I’m not there yet.Let’s say you want to write a book, you’d need to begin with the end in mind but then take on the behaviours and identity of a book writer ✍️ .If you want to run a marathon, or do an Ironman, you couldn’t just put in two weeks or a month of intense training. You’d need to take on the lifestyle and habits of an endurance athlete, become one, over a sustained period until it becomes who you are.Like life itself, it’s an ongoing process. We are never just ‘done’, instead we consciously need to decide who we want to be in any one moment and to act accordingly.

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🌟 Morning routines can set the tone for a successful day, and this one from Sean Kelly is a game-changer! 💪Sean shares a powerful morning routine taught to him by Tony Robbins, which has transformed the lives of many, including President Clinton and Serena Williams. Here's a sneak peek:1️⃣ 7:00 - 7:30 AM: Start with the "priming" protocol to elevate your physiology and visualize moments of gratitude.2️⃣ 7:30 - 7:40 AM: Brush and take your health supplements.3️⃣ 7:40 - 8:30 AM: Exercise and possibly add inversion therapy or a cold plunge for extra benefits.4️⃣ 8:30 - 9:00 AM: Have a nutritious breakfast to fuel your day.Sean emphasizes the importance of disconnecting from external distractions and focusing on priming your body, mind, and soul for success. 🌅Ready to transform your mornings and boost your productivity? Dive into Sean’s full post and get inspired.#MorningRoutine #Productivity #Health #Wellness #Inspiration

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Being Bold in 2024!!! “Long Post” What negative thoughts have occupied your mind? Mine has been a focus on clarity regarding my own purpose. Growth is elusive without understanding the reasons behind our actions. The past 44 days have accelerated my pursuit of this clarity, emphasising the transformative power of habits.The mantra "habits maketh the man" has never rung truer, marking 44 days of cultivating new habits Starting on 25th December 2023 a Christmas period spent with friends! A period that has yielded life-altering results. The commitment is unwavering, and the daily routine revolves around a strategic overhaul. “My personal overhaul-ME” Health is paramount for the lifestyle I'm about to obtain.... Initiating Stage 1 with a primary focus on health and well-being:•5:30 am: Rise early, commence the day with distilled purified water, and replenish with salt minerals before coffee.•6:00 am: Express gratitude to God and engage in reading.•6:30 am: Dedicate 20 minutes to Calisthenics Exercises via the Better-Me App.•7:00 am: Conduct a morning review, prioritizing three key tasks for the day.•8:00 am: Indulge in coffee and catch up with my Amazing Wife!!•10:00 am: Engage in work until the last appointment at 7:00 pm.•Aim to retire before 10:30 pm / 5 to 6 days each week.The dietary regimen includes:•Fasting within eating windows of 1:00 pm to 6:30/7:00 pm.•Elimination of refined sugars, a challenging adjustment given my intense love for chocolate.•Restriction of black coffee to two cups per day, with none consumed after 3 or 4 pm.Supplements play a pivotal role in my life and for many, many reasons. •Consuming best in class Balance oil addresses inflammation, providing essential fatty acids crucial for joint health, brain function, and overall bodily equilibrium.•Pre-biotic supports vital gut management. Balancing Cholesterol & sugar spikes.•An all-vegan, all-natural advanced immune multivitamin contributes to overall health transformation.Results after 44 days are remarkable:•Weight loss of 5.9 kg.•Reduction of visceral fat from 15 to 12, with a goal to reach under 10 for optimal organ function in the next 3 to 4 months.•Improved omega levels, moving from 3-4-1 to the recommended 3-2-1 or under.•Blood pressure dropped significantly from 168/92 to 127/79. (Note this has been worked on over a while with natural products and no pharmaceutical products Non… This newfound commitment has not only resulted in physical changes but has also enhanced mental clarity and an overall sense of well-being, a level of personal contentment not experienced in decades.

Nutrition isn’t the real problem for most busy professionals trying to get fitter, healthier & in shape…In a first order literal sense, yes it is. But the real culprit is the underpinning mindset 🧠One bad week isn’t going to ruin your progress. It’s the compounding impact over time which has devastating effect on the way you look and feel.Why is this a mindset issue? Part of our brain always seeks comfort. We typically feel outright uncomfortable when we know our actions don’t align to our beliefs, desires or goals. In that situation we subconsciously create narratives. These narratives serve as a psychological painkiller and can kill creative problem solving.Having a strong mindset is not an all or nothing thing. It’s not like you wake up one day and suddenly have a strong, disciplined mind.Its a case of constant re-framing, backed up by small progressive action taking. This screenshot note is just a quick example of how reframing can help from a nutrition perspective.It’s a genuine skill and requires practice. It all starts turning down that “warm hug” and instead making do with a wise hand on the shoulder.Hopefully helpful at least one busy person out there 🙌🏽Obviously there’s a lot more to it than this… nutrition strategy is a highly individualistic affair. Good advice to one person can be had advice to another. If you’re serious about making a positive change, I’d suggest speaking to a coach.I’m always happy to chat to anyone in my network who wants to level up. Have a strong week! 💪🏽

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The Resilient Body Blueprint: Nourishing Your Inner Tiger and Phoenix 🐯  In the grand tapestry of life, our well-being often takes a back seat to the ceaseless demands of work, dreams, and even personal growth. It's an unfortunate truth that amid the flurry of activity, the foundational trio of nutrition, exercise, and sleep—the bedrocks of our vitality—can languish like forgotten elders. But if we're to explore the heights of our potential and fulfill our life's plan, taking care of our physical selves is non-negotiable.Consider this—your body is a majestic tapestry akin to the Tiger and the Phoenix, two symbols steeped in ancient wisdom. The tiger embodies strength and vitality, requiring steadfast nourishment to thrive, while the phoenix, with its indomitable spirit, illustrates the body's capacity to recover, adapt, and emerge even stronger. Here, we unfurl The Resilient Body Blueprint, a guidebook to fortifying your inner Tiger and nurturing the enduring spirit of the Phoenix.Nutrition: Fueling the Tiger Within 🔥 The food we consume isn't mere sustenance; it's the very fuel that powers us through life's daily depletions and triumphant charges. Whole, unprocessed foods form the bedrock of a resilient body, nurturing and sustaining it much like the tiger's relentless hunt for sustenance. Think of it as feeding your dreams—the very essence of you.Whole Foods, Whole HealthThere's an indubitable connection between what we eat and how we feel. Slowly but surely, swapping out processed, micronutrient-lacking foods for fresh, whole foods paves the way for a surge in energy, heightened cognition, and even improved mood. Whether it's an antioxidant-rich apple or a leafy green salad, each bite brings you closer to your goals by refining the engine beneath your skin.Read full article here: https://lnkd.in/eSb_BpKn

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Quick weight loss tips: Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively, four aspects of life should be changed: what to eat, how to eat, behavior and activity level.Here are fast tips that can change an over-weight's life:First weight loss tip: Fast weight loss composes of a multi-faceted technique that consists of mindset, exercise, and in some cases, diet supplements. Start by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.