Golden Insights: Simplify Your Systems, Supercharge Your Strength
Episode XXI
Welcome to the latest edition of Golden Insights 🌟
Here, I share some weekly gems, exclusive for the Peak Performance Club!
So…If you’re ready to level up…then hop on board this journey of self-mastery🔥 …either way, this rocket is taking off 🚀
Today's Snapshot:
Quote: Strong Systems Are Your Foundation
Framework: The Anti To-Do List 🗒️
Fitness Tip: All Things VO2 Max💪
Podcast: Unbreakable Mindset With NAVY SEAL
Quote:
“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear
🎯 Have you ever set a huge goal but struggled to achieve it? The problem might not be the goal—it’s the system you’ve built to reach it.
What if instead of aiming higher, you focused on improving your daily systems?
It’s the little, consistent actions that drive big results. What systems are supporting your success right now? 💡
Framework: The Anti To-Do List 🗒️
Let’s flip the productivity script with something powerful: an Anti To-Do List. This is all about reclaiming your focus and energy by cutting out what DOESN’T serve you.
Let’s dive in.
1. 🕒 Spot Your Time Wasters
First things first—what’s sucking up your time?
Mindless Tasks: We all have them—endless scrolling through social media, those unnecessary meetings, or constantly checking emails. Be honest—how much of your day is eaten up by these distractions?
Non-Essential Commitments: Take a hard look at your calendar. How many of your tasks really move the needle? If they don’t, it’s time to clear them out.
2. 🔥 Lock In Your Non-Negotiables
Next, let’s talk about what absolutely must get done:
High-Impact Actions: What are the 2-3 things that will make your day a win, even if you accomplish nothing else? These are your non-negotiables.
Energy-Boosting Habits: Whether it’s a morning workout, reading, or spending time with loved ones, these are the habits that keep you fired up. What recharges you and keeps your focus sharp?
3. 🚫 Focus on What Truly Matters
Now, here’s where it gets real: Start saying NO—a lot more.
Saying No: Every time you say “yes” to something, you’re saying “no” to something else. Are you saying yes to the right things? Protect your time by focusing on what truly matters.
Eliminate & Delegate: Can you drop or delegate tasks that don’t need your direct attention? Free up your time so you can zero in on what’s most important.
4. 🔄 Reflect and Adjust
Finally, it’s all about constant improvement:
End-of-Day Review: Spend 5 minutes at the end of each day looking back. What worked? What didn’t? This quick review helps you see where you can make changes.
Keep Refining: Your Anti To-Do List isn’t a one-time deal. It’s a living tool that should evolve as you do. Keep adjusting it to maximise your focus and minimise the waste.
The Challenge: Start using an Anti To-Do List today. What’s the first thing you’ll cut to boost your productivity? 🧠
Fitness Tip: Why Everyone’s Talking About VO2 Max 💪
Below is a podcast I have been listening to this week…I’ve summarised some of the KEY tips below…but if you want to, you can listen to the whole podcast here:
VO2 Max: The Gold Standard for Health 🏅
For over 20 years, VO2 Max has been recognised as a top predictor of health outcomes. Here’s why it matters:
Reduced Risk: Higher VO2 Max is linked to a lower risk of diabetes, high blood pressure, high cholesterol, heart disease, and even heart surgeries. Think of it as your body’s insurance policy.
The Science: Since the late 1980s, research has shown the undeniable benefits of VO2 Max—but it’s only recently that this knowledge has hit the mainstream. Why the delay? It took a new wave of scientists, familiar with strength training and high-intensity exercise, to push this info into the spotlight.
Leg Strength vs. VO2 Max: The Showdown 🦵💥
Did you know that leg strength is another powerful predictor of longevity?
Leg Press Power: Studies published in JAMA in 1999 and 2004 revealed that leg strength, measured through leg press or leg extension tests, is actually a better predictor of all-cause mortality than VO2 Max. Leg day just got a whole lot more important.
The Rise of VO2 Max Training 🚀
So, why the sudden surge in VO2 Max training? It’s a mix of media hype and solid science:
HIIT Hype: High-intensity interval training (HIIT) has put VO2 Max on the map. Research by Martin Gibala showed that just four minutes of HIIT per week could deliver serious cardiovascular benefits. Yep, you read that right—four minutes!
No Magic Formula: There’s no one-size-fits-all when it comes to HIIT. The key? Maximum effort during work intervals, no matter the protocol.
Top Protocols to Boost Your VO2 Max 🏋️♂️
Ready to take your VO2 Max to the next level? Here are some favourite methods:
Norwegian 4x4: Four rounds of 4-minute high-intensity intervals, with rest in between. Brutal, but effective.
Flick Protocol: Short, sharp bursts of intense effort followed by recovery. It’s like sprinting for your heart.
High-Intensity Intervals: Think 20-60 seconds of all-out effort with plenty of rest. Leave nothing in the tank.
Continuous Work: Moderate-intensity exercise for 4-15 minutes, aiming to peak at the end. Steady, but strong.
Low-Intensity Movement: Light exercise for less than 2 minutes, done 1-2 times per week. A little goes a long way.
The Smart Way to Train 🧠
Training isn’t one-size-fits-all, and that’s especially true for VO2 Max:
Tailored Approach: Different bodies, different responses. What works for you might not work for someone else.
Know Your Limits: Why do you stop during exercise? Is it your heart, muscles, or lungs? Understanding your limits means you can push past them.
Holistic Training: Combine high-intensity intervals, continuous work, and low-intensity movement for a well-rounded approach. Adjust as needed to keep progressing.
Final Thought: VO2 Max training isn’t just for elite athletes—it’s for anyone serious about health and longevity. How will you incorporate it into your routine? 💪
Podcast: Creating an Unbreakable Mindset 🧠
In this episode, Jocko Willink delves into the power of taking control of your life by owning your actions and decisions. He emphasises the importance of discipline over motivation, showing how a strong mindset can help you overcome any challenge.
Key Highlights:
Mental Toughness: Jocko shares how to build resilience and face life’s setbacks head-on.
Discipline Over Motivation: It’s not about feeling motivated—it’s about doing what needs to be done, no matter what.
Personal Insights: From why he stopped drinking alcohol to lessons from elite athletes and special forces, Jocko offers practical advice for mental and physical strength.