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11 Tools That Can Help You Achieve Your Health & Fitness Goals Mark Daly Apple

Despite being rational human beings, we don’t always act in our own best interests. We know that we must eat certain foods to look good, feel good and stay healthy, but often fall prey to junk food that tastes good at the time but makes us feel bad in the long run. We know that going to bed before 10 p.m. makes us perform better the next day, but staying up late is fun. This is the human experience: the push and pull between our rational higher mind and what feels good in the moment, This is most evident in our working relationship.

It’s hard to work. it is Work, We are putting excessive stress on our bodies and becoming so uncomfortable that the body’s only response is to become stronger, faster and adapt to the stress. This is what makes it work, but it’s also what makes it hard to do: It’s not “fun” in the purest sense of the word. There is pain, sweating and grueling effort. The most difficult thing is that we have to work. Most of us cannot fit through daily life. We work in offices, sit at desks, drive in cars. We are no longer hunting, gathering, exploring, climbing as part of our daily lives. It is a choice we must make.

Today, I’m going to list several Equipment (low- and high-tech) and techniques to help make the right choice easier. Whether we like it or not, we don’t always do what we know we should do—me included—so this post is for all of us. Here are eleven tools and tips that will give you that little push you need to stay on track and do what’s best for you.

set a goal

Many people fail because they never even set a goal. Now, a target can be almost anything. You can aim to lose a certain amount of weight or aim to reduce your waistline in inches. You can try to hit a specific weight on a squat rack or once on a mile run. Your goal can be more broad, such as “run a marathon.” It can be ultra-specific, like “run a marathon in under three hours.” It can be flexible, such as “50 miles per month” instead of “12 miles per week”. Your goal could be “to do something fun and active every day” or even “to play more often.” But the point is, you probably have to have some sort of goal for that. Receiving a goal.

heart rate monitor

I’m not a big fitness tracking guy, but I do recognize their usefulness to certain people. A heart rate monitor is probably the best overall option for guys because it allows you to track your heart rate and heart rate variability. Why are they important?

Knowing your heart rate during a workout helps you adjust intensity to meet your goals. If you’re trying to build cardiovascular and aerobic capacity, you’ll want to do a low level of aerobic activity while keeping your heart rate under “180 minus age.” If you are 40, that means your target aerobic heart rate is 140. Stay below that and you’re burning mostly fat and building your aerobic capacity. Go further and you’re burning a greater percentage of glycogen. The heart rate monitor tracks it for you.

Knowing your heart rate variability (HRV) when you wake up in the morning can tell you how healthy you are and how ready your body is for exercise that day. A high HRV means you’ve recovered and can take it further. A low HRV means you are still in recovery mode and should take it easy. HRV is also a good general biomarker to track overall health.

a watch

An affordable sports watch will do wonders for anyone who runs or jogs and cares about their time. The world’s easiest way to schedule your sessions, track your pace and monitor your progress.

You can go fancy and get a Garmin or Apple Watch, but that’s not essential for most people with a smartphone (unless they want to track HRV as well).

Aesthetic Notebook for Tracking Workouts

Tracking your progress, especially in the weight room, is a good idea for guys. When it’s on paper, it’s real. When you know how much you lifted in the previous workout, you know how much to lift in the next workout. You can look back on your progress and get a nice burst of dopamine, and you’ll be more likely to stick with your program.

There are tons of apps and spreadsheets and high tech tools for recording workouts, but I really find a physical notebook with high-quality paper and an expensive pen to be the best fitness tracking. Other than that, the native “Notes” app on your phone works as well.


The beauty of Strava is twofold. First, it turns your smartphone (or other activity-tracking device like a watch or heart rate monitor) into a high-powered activity-data-gathering device. Before an activity, you activate Strava and it will track your vital stats and afterwards you will be able to peek and analyze the data. Second, it serves as a fitness-based social media feed. You see what your Strava friends are doing and they see what you’ve achieved. You compare, compete and encourage each other.

This is great for data buffs who like to pay attention to the small details of performance and recovery. This is great for people who get their motivation from competing with their friends or who need encouragement from others. This is especially good for social media addicts who want to turn their passions into more useful ventures.


Fatbet is the return of an easy online time. Create a Fatbet by setting a fat loss goal and placing a bet that you will reach the goal. Convince people you know to make Fatbets and place bets too. If you lose your Fatbet, you must match the wager, whether it’s money donated to charity, personal favors, or buying a dinner for the winners. By harnessing mankind’s innate drive to win bets and defeat opponents, Fatbet can help you make the right choices on your path to weight loss. This sounds like a good option. It doesn’t necessarily have to involve money if that’s not your thing, but it has to be effective because everyone likes to win.

Zombies Run!

Zombies Run! is a gamified fitness app that combines real-world running, walking or cycling with zombie-related stories. Put on your headphones/earbuds, start jogging, then start the mission. The story develops as you run and the GPS tracks you or counts your steps. You may be picking up supplies at a local township. Maybe you’re rescuing some trapped civilians. whatever it may be. And at any moment, zombies can come out and give chase, forcing you to really push yourself. It’s actually quite a clever idea and it gets great reviews on the iPhone and Android app stores.

jerry seinfeld

Seinfeld’s method of productive living is a decidedly low-tech way to avoid day-draining bad decisions and is typically used for commuting or working rather than reaching health and fitness goals. But that’s okay. It is easily modified. You set some goals (such as “lift heavy things” or “don’t eat cereal”), set daily minimums for each goal, create limits and strategies for each goal, print a calendar for each goal, and Buy a big red pen. Every time you hit the daily minimum for a given target, draw a big red “X” on the calendar day of the given target. If you miss the daily minimum, you don’t get X. Try getting X for each day of each calendar. chain them together. Don’t break the chain!

I like this one. First of all, I’m a fan of Seinfeld, so I may be biased. Two, it’s simple and requires the user to interact with real-world objects: pen and paper. On a computer, it’s easy to minimize a window, switch to a different browser, ignore email updates, or simply not visit a website that logs your unfinished commitments, but a calendar on the wall or on your desk stares at you. Is. It’s right in your line of sight, and you have to physically remove it if you want to avoid it. I suppose you could use an online motivational calendar like Streax, but I wonder if the effect would be the same.


There are lots of food trackers out there, but I think the best is the Chronometer. The free app and desktop version have everything you need, and you get access to more customization if you upgrade to the premium version (for some money). All listings source nutrient information from official food databases, so if you want to know how much methionine, glycine and folate is in beef sirloin, you can find that information with confidence that it’s based on the best possible data. .

gymnastic rings hanging in your house

Gymnastics rings are some of the best bang for your buck workout equipment that you can keep around. Hang it from the rafters or doorframe. If that doesn’t work, try a tree branch outside. Just hang it somewhere you frequent, and then do some pull-ups, dips, or rows every time you pass by it. It’s that simple.

movement alarm clock

I like this one a lot. Set the alarm to go off every thirty minutes, and use that as motivation to get up and do a set of pushups, pullups and/or squats or do a microworkout to stay active throughout the day. If you sit a lot at work (or even if you’re a standup workstation superstar), using a basic alarm clock to keep you moving every hour (at least) can help keep some of the sitting at bay. Negative health effects should be avoided. You know you shouldn’t be sitting that long, and the watch is free, so you really have no excuse.

Before you know it, you’re hitting one or two sets of exercises every hour, taking a short walk every two or three, getting stronger, fitter, leaner, and more without even thinking about it or even knowing it. A large amount of training volume has accumulated. for exercise. It’s almost magic.

Not everyone needs a dedicated tool to stay on the straight and narrow, but I’ll bet that very few of us are completely rational actors who do nothing but make logical decisions every day. Even something as simple as the alarm clock method or the Seinfeld method can be useful. The only way to really know is to try it yourself.

Have you used any of these tools to reach your goals? I’d be interested to hear about your experiences. Can you recommend a personal favorite of yours that isn’t on this list? I am sure readers would love to know more. Thanks for reading!

Primal Kitchen Mayo

About the Author

Mark Sisson, Founder of Mark Daly Apple, Godfather of the Primal Food and Lifestyle Movement new York Times bestselling author of keto reset diet, his latest book is keto for life, where he discusses how he combines the keto diet with a primal lifestyle for optimal health and longevity. Mark is also the author of several other books, including the primal blueprintWhich was credited with turbocharging the growth of the Primal/Paleo movement back in 2009. After three decades of researching and educating people about why food is a key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company. Which makes it a primal/paleo, keto, and Whole30-friendly kitchen staple.

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