Welcome back to the 8 Days A Week Podcast where Coach Adam Cobb and guests will help you come alive and find your center! If you missed the first episode of 2020 with Lindsay Wojciechowski, you can listen here. For this episode, Adam virtually sat down with Todd McCullough to chat about all things fitness, faith, and wellness. Adam and Todd dive into their morning and evening routines, how they find joy, and how they embrace rest.
Making Big Moves
“The one thing in life that’s constant is change.”
Todd shares how he confronts adversity through having control of his morning routine.
He recalls a time he was visiting Santa Barbara and he kept seeing an older woman out in the cold water with no wet suit. He shares the moment he asked her about why she did it and how her response solidified in his heart that he was meant to live in Santa Barbara.
Moments of Rest
Todd’s morning routine: moment of gratitude, lifting up a loved one, visualize what success looks like today, be still and listen to the sounds of the room and the rise and fall of your breath.
“Through the struggles that we all have, there is an opportunity for greatness on the other side.”
Adam shares that he asks God questions at night and listens for the answers in the morning. Every night he journals in his 5 Year Journal: “What was the beauty in my day?”
The Truth About Wellness
“Wellness is more than just burpees and Kale. It’s also your emotional and spiritual wellness.”
Todd shares that people often tell him that the physical changes they experience from working with him are secondary to the emotional and spiritual changes they experience.
Todd’s question for you is: What is the one thing you are going to do today to better your life and the lives of those around you?
Welcome to the 2020 launch of the 8 Days A Week podcast! Today, Adam is chatting with Lindsay, who is not only a nurse practitioner, but also a dear friend. Their friendship was born out of a shared workout at the Duke football field. Tune in to the episode to hear how Lindsay masters her movement.
“…control of everything else in my life.
Movement is the driving factor for me; if that doesn’t happen, nothing else
does to the ability I believe I am capable of.”
Four words Lindsay sees as connected: movement,
diet, sleep, thoughts. If one thing is off on any given day, everything else is
derailed. The goal: achieving grace and control.
Lindsay is passionate about keeping herself
accountable, particularly through making lists and taping them around her home.
“If I need more motivation and reminders
of the things that center and ground me, then there’s stuff taped all over the
Think “what fills my tank?” and own it so that
you can be the best you.
Grace + Control; Joy +
“If I’m taking care of myself… I have
grace in the way I respond to things that may be out of my control.”
Lindsay started to write ‘delight’ lists. The
requirements: it has to stop you in your moment and bring you joy. She shares
her current ‘delight’ list on the episode.
Moving Through Health
Lindsay opens up about her experience healing
physically and emotionally from cervical cancer and acknowledges the importance
of staying on top of your health.
“Pay attention to your spirit, your
emotions, and your physical health. Don’t think that you can heal completely if
you don’t address all of them.”
Does Lindsay have you thinking about your own delight list? Share with us what’s on your list over on Instagram at @8daysaweekpodcast.
Coming live from the production studio of Luc Besson’s Valerian, directly after an early morning with Valerian himself, my client and friend Dane Dehaan.
People want the life of an actor or athlete but they rarely see the sacrifices they make – like 5am pickups, 18-hour days, being far away from their significant other or family, missing Thanksgiving, Christmas, birthday parties, the big game, etc.
This week I define the difference between the high performers I have the privilege to work with and the dreamers that don’t take action.
As your Coach I’d like to give you a homework assignment this week. What are the 3 most important reasons you move?
Here are My Reasons:
1. So I Don’t Get Tired
2. So I Don’t Get Tired
3. So I Don’t Get Tired
Because in my book, fatigue is failure and energy is everything!
Movement is less about exercise and more about embracing a mindset.
It’s that simple…and at the same time, not easy.
These 8 move-it or lose-it movements are specifically intended to get you going and keep you going. They will incorporate movement into your everyday activities and spark your metabolism from the moment you jump out of bed to greet the day.
Take a moment now to check out the 8 movements and incorporate them into your everyday routine:
Get up and brush your teeth This is your first action of each day. As soon as you get out of bed, brush your teeth for at least 2 minutes to jump start your mind & body. Even if you’re tired, I challenge you to do it. Once you do, you will find yourself more aware and awake. 9 out of 10 times you will not feel like going back to bed. It’s about Mind over Mattress, your mind is more powerful than you can imagine. PS: The snooze button was made for lazy people, it has no part of the healthy lifestyle you are focused on. #YouSnoozeYouLose
Put music on Music puts a rhythm and beat to your movements. You can’t help but keep moving when your tunes are playing and you’ve got your swag on. Music crates movement. And movement creates momentum. As the French say, “Voila!”
Make and eat breakfast Breaking the overnight fast is critical to your energy. It’s the first big thing you’ve planned for the day. It’s one of my three critical phases to health (move well, think well, and of course, eat well). Spending time in France, I’ve noticed that the Parisians don’t put much importance on breakfast. They’d rather sleep a few minutes longer and grab a croissant and coffee on the way to work (if they eat anything at all). Sleeping an extra 15 minutes and sacrificing breakfast is self-sabotage. Taking time to make and eat breakfast gets your daily lifestyle off on the right step and revs up your metabolism. So I urge you (and the French people here in Paree) to take the time to have breakfast. Wake up for your wellness and set yourself up for success.
Plan and prep at least 2 more meals This preparation of a mid-morning snack and lunch (maybe even a mid-afternoon snack) will keep you on track and will become part of your daily lifestyle. You’ll stay on course, when you know where you are headed. Remember that health and fitness is frequency and having meals planned keeps you on that track. When you eat well, you go from average energy to excellent energy. Anything is possible in your day if you never get tired.
Get outside and go for a walk Spending time outside is energizing because scientifically we get Vit. D from the sun which elevates our mood. When I move well outside I like to think of it as an adventure. If it’s jogging in a new neighborhood or exploring my local community, my goal is to look for a few new things. If you are looking for newness, you’ll find it. I hope you enjoy your next adventure and let your imagination soar. Baby steps… today I challenge you to drive a different way to work or for the city commuter, walk down different streets. My personal clients know that I like to reference hip hop lyrics from time to time, so to conclude this point, like Hip-Hop star Lil’ Wayne says, “Walk It Out” every day.
Sit and breathe This is probably the hardest of the 8 movements. Sit where it’s very quiet and concentrate on a minute of quiet breathing time…that’s five sets of 4-2-6 breathing (just 60 seconds). Focus on one thing that you are grateful for. This will help you center yourself and set up your mind to think more effectively and gain clarity and purpose.
Plan another movement This is the time to practice living your lifestyle, to inspire your significant other, co-workers and community. Healthy living and movement are not something that can be taught. They must be caught…planned and practiced. After 15 years of teaching healthy living, 10% of client results are because I teach them vs the 90% that they see me living the lifestyle and practicing what I preach. As your confidence level increases, your sense of purpose ignites, your relationships flourish, and your body becomes stronger.
Create more joy There is happiness and then there is joy. Happiness is in the moment, maybe after purchasing new shoes or kicks, maybe after someone compliments you. Joy is an internal feeling from within that’s built over time. Daily, consistent movement creates joy and enhances gratefulness. It’s hard to be grateful and be depressed. Movement is depression’s Kryptonite. That’s a tweetable! Movement improves your mind, body and spirit—all of which adds to your happiness, overall health and energy. Make your move-it or lose-it lifestyle an exciting quest #8daysaweek.
“It’s about setting your pace from the outset in the morning and getting your body moving, so you can keep your fire burning,” as I said in a post a few months ago. “Without motion, you’re not creating any energy and your metabolism will stay slow and sluggish, which is exactly what you don’t want.” So get moving and keep moving. As my mentor, Dr. Jeffrey Bland, told me many years ago as I was arriving to the gym in the morning while he was leaving, “You Either Move It or Lose It, It’s Your Choice.”
Bonne Journee from Paree,
P.S. What’s your top tip to get moving? Please share your success story and keep the conversation going strong.