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you're going to begin to see the headaches go away, you're going to see the weight drop off,

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you're going to see new energy flowing into your bloodstream because you're going to start

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to work out. So try it, go for it, Habit 8 is worth the effort.

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So today we're talking about Habit 8 and I've got my book here and I'm so excited about

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this habit because it's made such a difference in my life. When we talk about the idea

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of doing the hard things and we talk about the idea of learning to work out your problems,

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those kind of go together. So Habit 2 and Habit 8 kind of coalesce together at least in my mind

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they do because the reality is most people don't want to work out. So when I think about working

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out your problems I'm literally talking about working out and recently Liz and I were up at

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our cabin up in Colorado in the mountains and it was a big snowstorm that hit maybe three or four

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inches and I got up in the morning I was so excited to shovel the driveway and I love shoveling. It's

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just one of those natural physical exercise things that I like and I would say living in Colorado

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I get plenty of opportunity and we live out in the forest. We live on some acreage out where

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our main house is and so I'm oftentimes cutting wood with a chainsaw and splitting it. So I am a

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big believer in this I'll just start off by saying this that there's natural ways to stay in shape

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without going to the gym. You don't have to go to the gym and what I see a lot of folks that are

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getting a little bit older doing is sitting down or watching tv or being on the internet or whatever

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they're doing from a seated position for most of their day and they're starting to gain weight

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and they're gaining weight because there's not enough movement in their life. For example I have

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an atv this atv I plow the road with we have about a half a mile of road that when it snows I get out

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and I use the atv to plow the road. I enjoy that it's great but that atv also has a wagon has a

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connection on the back that many times I've used when I've cut and split wood in some of the woods

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in my on my property to drive it back to the fire pit or to the front porch and what I've done over

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the years is switch that out and I don't even use the atv for stuff like that because it's more

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valuable to me to carry that wood from where I split it back to the house. It might be a 200 yard

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walk with wood in my arms but what a great workout I mean what a fabulous workout right there doing

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something that's very natural and even in your house anything from vacuuming to sweeping to

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shoveling to working outside on your yard or whatever it might be I really encourage you to

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stay active stay active. Here's what the statistics show in the research that you'll find in the book

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is that your nutritionist your physical therapist and the scientists and doctors that are out there

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that care about your physical health are all saying the same thing they're saying that the number one

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way to oxygenate your brain the number one way to be cognitively sharp and decisive in your decision

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making and the number one way for continuing to grow and increase your IQ is called neuroplasticity

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continuing to grow your brain is through physical exercise whether it be aerobic or anaerobic

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exercise it's so valuable so one of the habits that I believe is crucial to your life spiritually

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mentally emotionally even relationally is the physical workout that you do every day now I'm a

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big believer in working out six out of seven days of the week now there's all kinds of different

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opinions on that there's there's great points with each one and I think most I think they vary from

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three three to six days a week they encourage people to work out I work out every day but one

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day usually that's on Monday I don't work out Sunday is kind of a taxing day because I'm speaking

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a lot so sometimes I don't want to get up and just jump right into a workout that's my study day too

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the reality of how do we stay sharp mentally is probably one of the

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of the biggest questions for folks that are getting older.

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So if you're in any way, say, I would say like 40 and above,

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you have to start thinking about and considering the fact

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that it's really, really important

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that you continue to increase your IQ, grow your brain,

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stay sharp, be decisive in your decision-making

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throughout your life.

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And reading is powerfully important.

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Meditation, powerfully important.

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Prayer, powerfully important.

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All those habits that I've talked about in the book

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are so important, but too many times we forget

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that literally exercise, working out,

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has one of the key components

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of building the neurotransmitters in your brain

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continually through the oxygenation of your brain

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through working out.

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So if you don't work out, that's fine, but start.

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Start with something.

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And I like to say a little done a lot

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is better than a lot done a little.

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So we have a lot of people

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that are sort of the New Year's resolution types,

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and you may be one of those.

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I certainly was one of those, nothing wrong with that.

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That's not really how we begin to develop a new habit.

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I would say that what is it, the question to ask

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is what is it that you like to do already

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that's physical?

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Now for me, I already said it, I like shoveling snow.

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I've always found that to be really invigorating.

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I like to be out in the cold, not all day,

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but I like to be in the cold for a little while.

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And it just brightens my day

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to do something physical like that.

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And as I said before, I like to split wood.

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I've always enjoyed cutting with a chainsaw

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and then splitting with an ax the wood that I cut.

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I've always enjoyed pushups.

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Pushups and sit-ups have always been easy for me to do.

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And so it's kind of a natural gifting maybe

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from my gymnastics days, I don't know,

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but I've always enjoyed that.

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I've always enjoyed pull-ups.

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I think pull-ups are a blast to do.

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So to get started,

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you've got to find a few things that you like to do.

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Because when you find what you like to do

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is a bigger chance you're gonna continue to do it.

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And then do just a small amount.

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Don't do a lot.

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And just do a few things one day

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and then repeat it the next day.

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That's how you get started.

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That's how you build a habit.

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So I can tell you that during COVID,

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which was really a big,

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that was a big part of the turning point in my life

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in valuing physical exercise more

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because I had more time on my hands for a period of time,

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was I would get up and I would do a certain number.

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I'm not gonna even tell you what the numbers are

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because everybody's different on this,

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but I would do a certain number of push-ups.

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I would do a certain number of sit-ups, like crunches.

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And then I would get up

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and I would do a certain number of air squats.

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That's all I did.

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That's all I did was those three things.

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And then I did five sets of whatever the number was.

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So let's just say for you,

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you can do five push-ups and five crunches

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and five air squats, then do that.

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Do that 10 times, do that five times.

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And then the next morning you go,

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well, that wasn't really that hard.

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Well, then increase it to seven or eight.

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But the point is not the number.

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The point is you did it the next day

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and the next day and the next day and the next day,

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because that's how we start to grow in a stronger body

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and the building up of our immune system

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is finding something we can consistently do.

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Now, I began to graduate into a machine.

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It was like a Gold's Gym is what it's called.

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And it's kind of like a universal set,

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which has the bench press on it,

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pull down on it, leg raise, all that stuff.

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There's like eight different things you can do.

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So I bought one of those, spent the money, bought it,

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and I put it in a room and that's my workout room.

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I've got a mat that goes on the floor.

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So I do stuff on the mat,

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like crunches and push-ups and things like that.

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And then I got little 20, see 20, 25,

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and 30 pound dumbbells for curls.

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And as you can tell, I don't do heavy weights at all.

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At my age, I think it's more important to do a lot of reps

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than to do a lot of weight,

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but you may be different because you're younger.

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So that's what I'm saying.

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The habit here is to work out.

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And when you read the chapter.

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it gives you all these different reasons why working out so important I'm not

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going to cover that here but you can see that you can see what such notable

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personalities as Robert F. Kennedy jr. Jordan Peterson and others who you've

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probably seen on TED talks I quote all of them about the value of working out

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so enjoy that chapter it's gonna it's gonna change some of your lives that

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you're gonna begin to see the headaches go away you're gonna see the weight

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drop-off you're gonna see new energy flowing into your bloodstream because

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you're going to start to work out so try it go for it

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habit eight is worth the effort god bless you