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This 24 Hour Workout Will Leave You Thinking, Looking And Feeling So Good!

This 24 Hour Workout Will Leave You Thinking, Looking And Feeling So Good!

When your mind is clear, you look and feel better. Over the past couple years, I have been experimenting with a routine to improve my cognitive capability and overall life satisfaction. I call this routine The 24 Hour Workout.

Imagine if you could see the connection between how you Think – Look – Feel. Would you see a gap?

    If so, let me share with you a way to fill this gap — The 24 Hour Workout. Here is what you can expect to find if you read on:

    What is the 24 Hour Workout?

    Essentially, The 24 Hour Workout is a routine that provides you the following:

    • 24-hour pump. Jump start your morning with an aerobic exercise, followed by push-ups, planks, and curls throughout the entire day.
    • Break your comfort zone. Since you must do your push-up and plank routine throughout the entire day, you will be forced to do these exercises in front of people. It is awkward the first time you are planking in an airport!
    • Spark Neurogenesis. Exercising, especially in the morning, prepares the brain for optimal learning and sparks Neurogenesis. Neurogenesis shows that exercise is strongly correlated with increased brain mass, improved cognition, and new brain cell production. It is sparked by exercise. Explicitly, aerobic exercise is the optimal vehicle for the production of the substance known as brain-derived neurotrophic factor (BDNF).
    • Kickstart your metabolism. Metabolism is the sum of total energy our body expends each day. Just as in our car, we burn less fuel at rest compared to when we are moving.
    • Increased cognitive abilities. If you are like me, you will to turn into an audiobook junkie. You will find that you are able to read and/or listen to approximately 100 books a year. Additionally, you will be waking up before everyone else, so this is the optimal time to read.
    • Learn to embrace waking up early. To maximize this routine, you must wake up early. You do not have to be as crazy as I am with this routine, but you must embrace this.

    How I use The 24 Hour Workout

    Here is a summary of my 24 Hour Workout.

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    • 2:30am: alarm goes off. Take first round of Qualia, then go back to sleep.
      *Tip: Keep Qualia (more on this later) and bottle of water next to you on your night stand.
    • 3:30am: wake up. Qualia will naturally get you moving and wake you up. Then do your first round of push-ups, plank, and curls.
      *Tip: I found that it takes around 45min to 1hr for your “Qualia Alarm Clock” to kick in.
    • 4:00am: stretch, listen to an audiobook, then perform an aerobic exercise. I normally run (always outside if possible) for 3-5 miles daily. Perform your push-ups, plank, and curls.
      *Tip: If you find it difficult to wake up, try the following: immediately splash cold water on your face, walk outside if it’s cold out, or turn your shower to its coldest setting and get in! Also, sleep in your running clothing or keep them next to you in bed.
    • 5:00am: shower and listen to an audiobook. Perform your push-ups, plank, and curls.
    • 5:30am: read, write, blog, or journal. Perform your push-ups, plank, and curls.
    • 6:30am: eat breakfast. Perform your push-ups, plank, and curls.
    • 7:00am: Spend time with family.
    • 7:30am: Perform your push-ups, plank, and curls. Head to work.

    Throughout the day I attempt to complete 10 sets of the push-up, plank, and curl routine. I set a timer on my Fitbit so that every 30min to 1hr I knock out a set. Furthermore, at 12:00pm I take the second round of Qualia with food.

    The Five Pillars of the 24 Hour Workout

    The Five Pillars of The 24 Hour Workout:

    Pillar #1 Cardio and Audio

    Some type of cardio exercise is mandatory. This is the optimal way to spark Neurogenesis and will provide an abundance of health benefits. I recommend performing this five days a week and always listen to an audiobook while performing your cardio routine.

    Pillar #2 Power Up

    I have started to focus more on quality rather than quantity. Specifically, when I complete my push-up and plank routine. I now focus on form and muscle fatigue, not repetitions. I recently started to perform Power Push-ups and Power Planks.

    Power Push-ups I recommend reading further about it in my other article:

    The Simplest and Most Effective Exercise in Existence: The Power Push-up

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      Power Plank A great how-to video for the power plank can be found here. The key is to get in a good planking position.

      First, tuck your butt under and squeeze, then drive your elbows down into the floor towards your toes and your toes up toward your elbows. Squeeze every muscle as hard as you can.[1]

        Pillar #3 Get Up Early

        This is the most important aspect of this routine, yet it is the hardest. Read How to Stay Awake and Energetic No Matter How Busy Your Schedule Is for tips on how to do this.

        Pillar #4 Nootropics – Qualia

        Ever since watching the film Limitless, I have been searching for something similar to the mysterious smart-drug called NZT-48. I am not completely insane and I do realize this pill is fictional. However, there are smart-drugs (nootropics) out there that are safe and legal. Qualia is one of those safe and legal nootropics. I have also found it to be the best. Find out more about Qualia here.

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        Pillar #5 Metacognition

        If you are really looking to maximize this routine, then you must look for ways to improve your metacognitive skills. Embrace reading and read every chance you get.

        How to adopt the 24 Hour Workout

        I recently came across a unique way to shatter my goals provided by travismcashan.com. Travis McAshan calls this The Bruce Lee Challenge. Adopt The 24 Hour Workout by using The Bruce Lee Challenge.[2]

        • Step 1: Choose your goal. This could be simply starting a morning routine.
        • Step 2: Decide your key objective. Here you are looking to break your goal down into specific and measurable metrics that you can track. For example, let’s say you have the following goals: 1) Wake up every morning by 5am; 2) Run 5 days a week (starting at 5:30am); 3) Read for 30 minutes every morning.
        • Step 3: Commit for 21 days. The human mind takes nearly 21 days to adjust to major life changes. Try sticking to your new routine for 21 days and see what happens.
        • Step 4: Take immediate action. This one is simple… get started now!
        • Step 5: Make a decision. After you have committed for 21 days, it is time to make a decision. Are you going to continue your new routine or not?

        Think – Look – Feel

        Most of us live life where we know we need to get better, yet it seems like we can’t.

        It seems as though how we think, look, and feel are all interconnected… which they are. When our mind is foggy and we can’t think, we don’t look well, and we don’t feel well. There is a gap in between each of these, but how can we fill it?

          So, what can we do? Adopt The 24 Hour Workout!

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            By simply adopting The 24 Hour Workout, you will find that your thoughts will be clear, you will look better, and ultimately feel better. By doing this, you will evolve into a more complex information processing system. Essentially, you will enter beast mode!

            Just remember to never give up. You will fail at times during this routine, but you can’t quit. Recently, my friend Casey King was frustrated as he wasn’t reaching 100% consistency with this routine. He felt like he was spinning his wheels. Here was my advice to him,

            “You will never get there as things will always get in your way. You have to be mentally okay with a 70-90% day, because that is better than the alternative. The important point is to never give up as your 70% day next year will be better than your 70% today. Essentially, your 70% day next year will be your 100% day this year.” – Dr. Jamie Schwandt

            Featured photo credit: Photo by Scott Webb from Pexels via pexels.com

            Reference

            [1] Human Form Fitness: How to Perform a Power Plank
            [2] Travismcashan.com: The Bruce Lee Challenge

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            Dr. Jamie Schwandt

            Lean Six Sigma Master Black Belt & Red Team Critical Thinker

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            Last Updated on January 21, 2020

            The Best Way to Create a Vision for the Life You Want

            The Best Way to Create a Vision for the Life You Want

            Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

            your vision of where or who you want to be is the greatest asset you have

              Why You Need a Vision

              Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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              How to Create Your Life Vision

              Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

              What Do You Want?

              The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

              It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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              Some tips to guide you:

              • Remember to ask why you want certain things
              • Think about what you want, not on what you don’t want.
              • Give yourself permission to dream.
              • Be creative. Consider ideas that you never thought possible.
              • Focus on your wishes, not what others expect of you.

              Some questions to start your exploration:

              • What really matters to you in life? Not what should matter, what does matter.
              • What would you like to have more of in your life?
              • Set aside money for a moment; what do you want in your career?
              • What are your secret passions and dreams?
              • What would bring more joy and happiness into your life?
              • What do you want your relationships to be like?
              • What qualities would you like to develop?
              • What are your values? What issues do you care about?
              • What are your talents? What’s special about you?
              • What would you most like to accomplish?
              • What would legacy would you like to leave behind?

              It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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              What Would Your Best Life Look Like?

              Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

              A few prompts to get you started:

              • What will you have accomplished already?
              • How will you feel about yourself?
              • What kind of people are in your life? How do you feel about them?
              • What does your ideal day look like?
              • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
              • What would you be doing?
              • Are you with another person, a group of people, or are you by yourself?
              • How are you dressed?
              • What’s your state of mind? Happy or sad? Contented or frustrated?
              • What does your physical body look like? How do you feel about that?
              • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

              It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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              Plan Backwards

              It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

              • What’s the last thing that would’ve had to happen to achieve your best life?
              • What’s the most important choice you would’ve had to make?
              • What would you have needed to learn along the way?
              • What important actions would you have had to take?
              • What beliefs would you have needed to change?
              • What habits or behaviors would you have had to cultivate?
              • What type of support would you have had to enlist?
              • How long will it have taken you to realize your best life?
              • What steps or milestones would you have needed to reach along the way?

              Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

              It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

              Featured photo credit: Matt Noble via unsplash.com

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