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Transcripts
If I could change one thing in my life, I mean like most of us just want to focus on getting a better job, earning more money, forging closer relationship with your loved ones.
But in my context I feel that having a strong physical appearance really makes a difference for me as a mom of one and an introvert entrepreneur.
In this extroverted world, we are all attracted by people who looks amazing they seem to be more successful because of their sex appeal. I’m not jealous of these beautiful people or envious of their toned body and successful career.
But it’s just that I want more people to recognize me as a trustworthy, credible, talented, kinder and intelligent being through the camera lens.
I’ve done tons of weight loss programs, and I just feel that like every time when I commit myself to a certain weight loss program I tend to lose focus and I can’t seem to sustain the program and meet my goals.
Because of my weight loss fluctuation, I can’t seem to remember my body goals. I was so obsessed in following other people’s routine and just trying to ensure that I’m on track based on other people’s diet plans and meal prep.
Since then, I’ve been trying to find ways to develop my own routine and system. When I get to the root of the problem, I realized that there are 3 main struggles that I need to overcome.
Fatigue is one of my worst roadblock. After a long day at work with multiple social interactions, managing my household chores and self-care.
I basically zone out my limbs, and are zapped off of energy. And combined with the pressures of daily life, I hardly have energy to head to the gym.
I have no time keeping up with an exercise routine as it seems like a full-time job.
When you have other pressing matters on your agenda like work, family and personal life, Fitness often ends up taking the back seat.
I have a weakness for snacking and I love all things potato.
I struggled so hard to get my snacking under control.
When it’s grocery shopping day, my bag would mostly be filled with snacks.
So, when it comes to managing my business, one thing for sure is that health is wealth and I need to be at the top of my game. Because if my physical and mental health is not at a tip top condition, it will affect my productivity and who would trust my expertise then?
As I’m always trying means and ways to stay in shape, there is no way that a mom of one like myself who went through a C-Section surgery will be able to achieve a body much like a fitness influencer.
So after a year of not achieving my body goals, I really had enough. I felt that whatever that I do doesn’t work at all and I stop following what others did.
Instead I started to look within myself.
And that’s how I’ve created my system using my virtual mentor Tim Ferris Fear Setting Practice.
Quote by Tim Ferriss: “The hard choices what we most fear doing asking saying these are very often exactly what we most need to do.”
I was so inspired by Tim Ferris’s Ted Talk video explaining how to handle life’s difficult choices and how he live his dream life by redesigning his business, working remotely for just four hours a week!
So let’s dive straight into Tim’s template. His blog states how he does his Fear Setting Practice (the most valuable exercise) that he still do every month.
So the first thing that he does is defining his fears.
In my case, my fear is feeling that exercising is a waste of my time and there’s no way I can get a tone body. The only way is to spend thousands of dollars on liposuction.
Next, once I’ve defined my fears, assess the things that’s preventing me from exercising.
In my case, I need to build healthy habits and start walking daily. Like just walking up the stairs instead of taking the lift.
Next, how do I repair the situation?
So if I don’t take action, the worst case is that I will spend more money on liposuction.
And the next step that he does is listing down the potential advantages from taking action.
In my case, I need to do a lot of outdoor activities with my super active child.
And that can help to improve my health condition, and skin condition.
Most importantly saving money on beauty products and look great in any outfit.
Finally the last step as per Tim Ferris’s fear setting practice, is stating the cost of inaction.
In my case, if I continue not to action on it my acne problem will worsen and will gain more weight.
In six months time, I will lose a lot of confidence and not able to promote any of my business offering.
Subsequently moving on to what will happen within the next year and three years later.
This practice has helped me overcome my fear and motivate myself to action on the small little steps.
Here’s a quick glance of how I use Tim Ferris’s fear setting method to sculpt my mom bod.
Instead of stating my goals right away as the first step, I studied my fears.
I used my fears to turn it into my action plans and then creating an entire system as a motivational tool.
This has worked pretty well for me as I’m able to address all the root of my problems. I was able to sustain my workout routine, and healthy meal plan.
This has drastically improved my productivity and focus at this point of my life.
The road to a positive food experience and dream body is often littered with obstacles.
Been there done that, try different weight loss programs, following others’ diet, specific gym / workout routine and working on heavy weights.
Nothing worked and had experienced yo-yo effect. I’m just so sick and tired of this situation. Hence, decided to make a change.
I wanted to create my own system and just be myself, be confident not only behind the camera lens but when I meet my friends and potential clients.
So I began my research and focused on changing tiny habits that drastically improve the way I eat, the way I look and the way I feel.
Create tiny habits to bring your goals to life
Getting out of your comfort zone doesn’t need a huge change.
You do not need to change yourself nor force yourself to fit into other people’s successful routines or schedule. Because once you have identified your fears, it’s time for you to conquer them and map out a system that truly works for you and you only.
So how do I overcome my struggle #1 which is fatigue that stems from social and anxiety fear?
One of my biggest fears was going to the gym and working out in front of strangers. That made me anxious. I just felt like there’s thousands of eyes looking into my direction. Maybe I’m just a little bit sensitive, it’s not that I’m beautiful or I have a great body type, but it’s just me.
I tend to overthink things and felt so stressful that I can’t even focus on my routine.
Rather than avoiding my fear, I’ve decided to create tiny little system or habits that help me to be myself and just focus on what I want to achieve or what I want to do at the gym.
So, I’ve decided to camouflage myself by drowning in pumped up music while working out.
Thanks to Spotify, I was able to create different playlists for different exercise (Cardio and Resistance Training) routine.
Another secret tip of mine is whenever I’m on the treadmill, I would first visualize my body goal. So lately, I’m kind of obsessed with Jenny from BlackPink because of her hanger shoulders and tiny waist.
Over time, as I was power walking, sprinting and running, time pass and I managed to clock 35minutes of cardio every time I hit the gym with this visualization method.
I have a fear of failure as a parent and entrepreneur. Time has always been an issue for me as a parent and an entrepreneur.
I just felt overwhelmed and that I do not even have time for myself.
Pretty soon I was on the fast lane to burn out.
But with my Mindful Goal Tracker Template, I was able to plan my workout in advance. I did tons of research on what type of exercises that suits my body type.
Now, I have a specific routine from Monday all the way to the weekends.
After I’m done with my research, I would definitely want to analyze and monitor my fitness progress. And I was able to lock in my workout results with Airtable’s dynamic features.
Using the data to review my progress that focus on my distance and heart rate as the key metrics to achieve my “Jennie’s BlackPink” body goal.
Comfort foods are like my besties, they soothe my emotions. Soon, I realize that I’m using them as a safety net, just to calm myself.
Throughout the years, I never knew that I can have full control over this desire until I witness my own body changes.
Here’s what I did:
As an introvert, going to the gym can seem horrifying. The idea of asking for a demo on how to use an equipment is almost unbearable. So planning my workout ahead works so well for me.
I would just go to the gym and hit the treadmill, followed by my resistance training. So in my template, there’s a task table and within it, I’ve created a Fitness action view where it shows a weekly regime.
On Mondays after dropping my child at school, it would be my HIIT day, a higher intensity workout. And in terms of my endurance training, I would do body weight exercises.
On Tuesdays, for my home exercises it would usually be a milder kind of endurance training like Yoga and Pilates.
My workout can seem messy as I enjoy doing intense cardio and a mix of resistance and weight lifting. While others are saying that you should split cardio and resistance training on separate days.
But I just love to do a little bit of everything because I know that cardio, and endurance training helps me to achieve my body goal.
Lately, I find that rewarding myself with a 10 minute steam bath after my workout works so well.
As it not only improves my cardiovascular health it also helps release endorphins inside my brain. Which explains why I always feel a mild, happy Euphoria after my workout.
As explained by my favorite neuroscientist Mentor Dr Andrew Huberman
I’m not trying to convince you to adopt Dr Andrew Huberman’s method or am I of any affiliation with him. It’s just that I would like to share with you the little tweaks that I did to improve my overall productivity and my fitness regime.
I hope this would inspire you to take action right now and be your best version of yourself.
With Dr Andrew Huberman’s Fitness protocol, I was able to transform my body and essentially my mindset too.
One of the key learnings was getting a clearer picture of what’s going on with my health and how I can adjust and make better decisions to move towards my body goals.
The reason why I adore Dr Andrew Huberman who is a neuroscientist and professor at the Stanford University, because he uses Science-Backed facts to help noobs like myself to achieve my body goals without going too hard on my physical body.
Sounds complicated?
Basically, there are five types of heart rate zone that has its own benefits.
For regular moms like myself training at a 60% to 70% heart rate in zone two is where the magic happens. Not only does it help to burn fat, but it’s enjoyable too.
I don’t pant or dread power walking or running and these method help me to sustain my daily or rather weekly exercise regime. The great thing is I don’t suffer from muscle soreness the next day.
So if you would like to try this Cardio Zone 2 exercise, the recommended
training period is to perform at least 150 to 180 minutes per week. And this could include power walking, rolling or even biking.
You might be thinking how do I incorporate these training in my
schedule because I’m always so busy with my tasks, work and parenting.
I’m so grateful that I was able to create my own system in Airtable. In my Mindful Goal Tracker template which is FREE for everybody, I’ve created a system within it to help me pre-plan my workout routine on a weekly basis.
This has been my evergreen fitness routine and I was able to stick with it.
In the Fitness action view, you would be able to see how I categorize different set of exercise every single day. I would commit myself to complete.
So for my cardio zone 2 days are Mondays – my outdoor HIIT day where I would do a power walk. Wednesdays would be a power walk at the gym.
Friday‘s exercise is similar to Wednesday. But on Saturdays and Sundays, I’m also doing my cardio zone 2 power walk but I do it with my family.
I do walks with my daughter so it makes it more enjoyable and I’m able to bond with her as well.
Because of this routine, I was able to clock at least 140 minutes per week with a mixture of cardio Zone 2 training and resistance training routine.
Now I can feel my body getting trimmer and I just know that my dream body goal is not far away because of this relatively easy, less intense and safer workout.
I didn’t know that our nervous system which includes
the brain and spinal cord is the on and off switch for our immune system. And that includes fat burning!
So how does neurons does its fat burning job?
Interestingly our body needs to get the fatty acids in our bloodstream and use it for energy. After moving those fatty acids out we will need them to go into the cells and use it to generate more energy via exercising.
Even though we know the facts, but the problem is how do we do it?
Burning these fats is so important because we need to get it out of our body and if we don’t convert them into energy then it can be returned back to our body fat.
Just Maximize your heart rate to Zone 4 or 5 for ONE minute.
Stairs running for 1 minute will help to improve metabolism and burn more calories even at rest.
The wonderful thing about my Mindful Goal Tracker template is that I’m able
to incorporate fitness component as part of my overall goal setting.
I feel so motivated because I’m able to look at my body goals and know exactly which are the days that I need to do certain workouts.
My Zone 4 or 5 Training is usually a Monday so I would do outdoors HIIT training. Starting with 35 minutes Cardio Zone 2 power walking, and once I hit my target heart rate (108bpm), I would start my HIIT exercises. Plus, focusing on body weight exercises too.
I love this once a week HIIT training because I get the chance to do an outdoor meditation as well.
So it kind of complete my mindful exercise regime.
Planning my weekly workout allows me to be more focused and confident in my goal progress.
In this case, I’ve added variation to my weekly workout so like I mentioned, Mondays are for my higher intensity training. And the rest of my days would be sustaining my exercise regime to tone different parts of my body by a certain deadline.
I know for sure that I would be able to attain my dream body with my system.
So you must be thinking what’s the big deal of knowing the above learning?Like how is this a legit key learning for you?
Well the thing is, we must understand how our body works before we can fine tune a specific exercise regime that suits our body type, personality and help to sustain these long Marathon Journey.
Once I know all of these facts from Dr Andrew Huberman, I’m more confident and was able to sustain my workout for a longer period.
Back to this fact. Well our brain is the whole reason why we can move so when we train our muscles to lift heavier items, that helps to build endurance and thus improve metabolism.
ALERT! Do you know why you need to increase metabolism?
Because it helps to burn fat at REST.
While I was reviewing Dr Andrew Huberman’s YouTube videos, I took a lot of notes and I make sure that I understand all the scientific facts about it.
I even have my own archive to register the benefits of doing certain exercises.
So strength training is definitely a must do for me.
Because I learned that it will elevate endorphins which is produced by the brain. That alone can help to lift energy levels, and you can lift more weights, move faster.
Like I can run and sprint with my child without panting, plus it helps to improve the mood as well.
There’s also evidence that it can help you to sleep better, protects bone health and also develop better body mechanics so that we can balance better.
The more muscle we have, the better cardiovascular health we will be able to attain.
Building a fat burning furnace is like losing fat on a go but without spending a dime. I’m not just interested in conditioning my body aesthetically but rather amping up my health condition and be healthy for my family.
So my weekly workout routine includes some form of endurance training with free weights, kettlebell and resistance band.
If you are game for it, you can follow my routine but don’t just copy it.
Because whatever that I love to do, you might not like it.
What worked well for me might not be for you.
In this video, I’m simply providing you a foundation that you can adjust based on your current fitness level, body goals, schedules and even personality.
As a walking introvert, if I’m able to hit the gym, you can do it too.
Confidence is not something we are born with. I truly believe that we can build that up by setting, pursuing, learning from our different types mentors and creating a system in place.
I know exactly what it’s like staying in the comfort zone, staying in your own skin.
Just indulging in those bad habits. So rather than avoiding our fears, convert them into motivation and witness your major transformation.
You are never too late to have a toned body with my system.
They are Tim Ferris and Dr Andrew Huberman.
Both have inspired me so much. Felt like I’ve elevated my own personal skills to a different level.
I personally do not know them at all as they are super influential and famous but I felt that I am their friend. Every time I watch their YouTube videos or listening to their podcast, makes me feel like they are just beside me.
I love it that they are always sharing their wisdom and it’s so cool to know all of those little facts or habits that made them who they are today.
All of their habits are basically FREE.
You do not need to buy anything just to improve your health.
You don’t need to buy any systems to stay healthy and be productive.
Even without the personal touch, they became my teacher and friend.
In every phase of my life, I have a different Mentor. They are a huge part of my learning curve and I’m so thankful for them.
I know that not everything can be learned from school and so I always look forward to reading their books, listening to their podcast or even watching their YouTube videos.
In all my life I’ve never been so productive at all, I’ve since experienced a huge change in my health.
So if you are constantly feeding your own distraction and can’t make progress. May I suggest for you to download my Mindful Goal Tracker Template.
Everything that you see in my video is created based on my daily habits.
This serves as a guide for you to develop your very own version so you don’t need to copy my template to the T.
This system works so well for me as I’m able to work from home, parent my child, maintain my morning and fitness routine plus completing all my household chores without help.
I hope this video has been helpful to you and if you are interested to get this template, click here.
Better routines are key habits of super productive and successful people.
And so with that I hope this video will inspire you to be more productive and motivated without spending a single dime.
With the new AI bots hype, you must be thinking there must be an app that can help boost personal and business productivity. But AI can’t help you set realistic goals, pick up your vibe or solve real-life issues.
Just remember that AI can’t do everything for us, you got to recognize that you own the power. While everyone is getting on board the AI trend, I stand by Airtable’s “Intelligent and dynamic features.”
Though Airtable may not rely heavily on AI, but it’s unique approach to data management allows users (like myself with no coding experience) customize and organize personal and business task with ease.
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✨About Tim Ferriss
He has been listed as one of Fast Company’s “Most Innovative Business People” and one of Fortune’s “40 under 40.” ,
He is an early-stage technology investor/advisor (Uber, Facebook, Shopify, Duolingo, Alibaba, and 50+ others) and the author of five #1 New York Times and Wall Street Journal bestsellers, including The 4-Hour Workweek and Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers.
The Observer and other media have called Tim “the Oprah of audio” due to the influence of The Tim Ferriss Show podcast, which is the first business/interview podcast to exceed 100 million downloads. It has now exceeded 900 million downloads.
✨About Dr Andrew Huberman
Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Research conducted at the Huberman Laboratory at Stanford School of Medicine has been published in prestigious journals such as Nature, Science, and Cell, and has also garnered attention from major media outlets like TIME, BBC, Scientific American, Discover, among others.
Dr. Huberman launched the Huberman Lab podcast in 2021, which has gained high popularity and often ranks within the Top 15 podcasts globally. It is particularly well-received in the categories of science, education, and health & fitness, where it frequently takes the top spot.