How fitness helps me stay productive 98% of every day

Summary

The video script discusses the multifaceted benefits of physical fitness beyond just physical appearance. It emphasizes the development of soft skills such as discipline, endurance, and mental sharpness, which can be applied to various aspects of life. The speaker encourages viewers to find a form of exercise they enjoy and to engage in it consistently for at least 30 minutes a day, advocating for a balanced approach to fitness that enhances overall well-being without overburdening one's schedule.

Takeaways

• 🏋️‍♂️ Physical fitness is a journey with two perspectives: those who love the gym and those who dislike it, but the speaker aims to find a common ground to discuss its benefits.
• 💡 The speaker emphasizes that fitness can develop soft skills that are applicable in various aspects of life, contributing to personal success and productivity.
• 🎯 Physical fitness is about setting micro goals, breaking down larger goals into smaller, achievable steps to build towards the ultimate objective.
• 🏅 Discipline is a key takeaway from physical fitness; it's about pushing through even when you don't feel like it, which builds character and resilience.
• 🏃‍♂️ Endurance is improved through physical fitness, showing that the body can do more than you think, and it's important to have a strong mental focus to achieve goals.
• 🕺 The quote 'you look good, you feel good, you play good' highlights the confidence boost that comes from taking care of your body and its impact on performance.
• 🧠 Physical fitness also sharpens the mind, requiring mental focus and intention, especially when learning new exercises or techniques.
• 🤸‍♀️ Consistency is crucial in physical fitness; it's not about the intensity of a single session but about regular engagement in physical activities.
• 🧘‍♂️ The speaker suggests finding a form of physical activity you enjoy and committing to a 30-minute workout routine to foster consistency.
• 🚫 Physical fitness is not about extreme training sessions; it's about balance and not letting it detract from other important areas of life.
• 🌐 The script encourages viewers to share their fitness journeys, challenges, and insights in the comments to foster a supportive community.

Q & A

What are the two immediate responses people have when the topic of going to the gym is brought up?

People either express enthusiasm and love for the gym, indicating they go regularly, or they express a strong dislike for the gym, stating they want no part of it.

How does the speaker's perspective on fitness help them develop soft skills?

The speaker attributes their productivity and success to viewing fitness not just as physical training, but as a way to develop soft skills that apply to all facets of life.

What is the concept of micro goals in the context of physical fitness?

Micro goals are smaller, practical steps that help achieve larger fitness goals. They involve breaking down a macro goal into manageable daily tasks that can be consistently worked on.

Why is it important to have a realistic timeline when setting fitness goals?

A realistic timeline prevents unrealistic expectations, such as trying to gain 20 lbs of muscle in a short time without a consistent regimen. It helps in creating a feasible plan and increases the likelihood of success.

How does physical fitness contribute to building discipline?

Physical fitness requires consistent effort and commitment, even when one does not feel like exercising. This discipline can be applied to other areas of life, fostering success in various endeavors.

What is the significance of endurance in physical fitness and how does it relate to mental focus?

Endurance is crucial as it allows one to push through physical hardship. A strong mental focus on a goal can drive the body to endure and achieve more, illustrating the interconnectedness of mental and physical health.

How does the speaker relate the quote 'you look good, you feel good, you play good' to physical fitness?

The speaker uses this quote to emphasize that when one takes care of their body and achieves a fit physique, it boosts confidence and performance in other areas of life.

What is the role of physical fitness in maintaining mental sharpness?

Physical fitness, especially activities like boxing, requires mental focus and intention. It trains the mind to stay active, which is beneficial for overall mental health.

Why is it important to find enjoyment in physical fitness activities?

Enjoyment in physical fitness activities leads to consistency, which is key to achieving the soft skill benefits that can be applied to other areas of life.

What advice does the speaker give for those who are hesitant about starting physical fitness routines?

The speaker suggests starting with 30 minutes of physical fitness daily, focusing on finding an activity that one enjoys. This approach helps in building consistency and gradually improving fitness levels.

How does the speaker address the issue of balancing time spent in the gym with other life responsibilities?

The speaker advises against spending excessive time in the gym, as it can detract from other important areas of life. They recommend finding a balance and not letting gym time interfere with other commitments.

Outlines

00:00

🏋️‍♂️ Embracing Fitness for Soft Skills Development

The speaker addresses the mixed reactions to the idea of going to the gym, acknowledging the love-hate relationship people have with fitness. They aim to present a fresh perspective on fitness, emphasizing its role in developing soft skills that extend beyond the gym to all aspects of life. The speaker shares their personal journey and the benefits they've experienced, such as increased productivity and success, attributed to their approach to fitness. They introduce the concept of micro goals in fitness, explaining how setting smaller, achievable goals can lead to reaching larger objectives, and they encourage viewers to adopt this strategy in all areas of life, not just physical fitness.

05:01

🧘‍♂️ The Multifaceted Benefits of Physical Fitness

This paragraph delves into the various benefits of physical fitness, such as building discipline, improving endurance, enhancing self-confidence, and sharpening mental focus. The speaker shares personal anecdotes, like their experience with soccer training, to illustrate how physical challenges can reveal one's true capabilities. They emphasize the importance of a strong mental foundation to support physical endurance and the positive impact of physical fitness on self-esteem and performance. The speaker also dispels stereotypes about gym-goers, highlighting the mental acuity required for effective training and the interconnectedness of mental and physical health.

10:02

🚴‍♀️ Balancing Fitness with Life's Other Commitments

The speaker discusses the importance of finding a balance in one's fitness routine to avoid neglecting other areas of life. They caution against spending excessive time at the gym, which could detract from work, school, or personal commitments. The speaker encourages finding an enjoyable form of physical activity and maintaining consistency rather than intensity. They suggest starting with 30 minutes of daily exercise and gradually increasing intensity and duration. The goal is to integrate fitness into one's life in a sustainable way that promotes overall well-being and the development of valuable soft skills.

Keywords

💡Fitness

Fitness is a state of well-being characterized by good health, strength, and a balanced diet. In the video, fitness is not only about physical health but also about the development of soft skills that can be applied to various aspects of life. The speaker emphasizes the importance of viewing fitness as a holistic approach to personal development.

💡Micro Goals

Micro goals are smaller, achievable objectives that contribute to a larger goal. The script discusses the importance of breaking down large fitness goals into practical micro goals to make them more manageable and achievable, which is a strategy that can be applied to other areas of life.

💡Discipline

Discipline refers to the ability to control one's behavior and emotions and to follow a specific pattern of rules or a plan. The video highlights how engaging in regular physical fitness activities builds discipline, which is a critical soft skill for success in various life endeavors.

💡Endurance

Endurance is the ability to withstand difficult conditions or to keep going despite fatigue or challenges. The script uses the example of running three miles in soccer to illustrate how physical fitness helps in developing mental and physical endurance, which is vital for overcoming long-term challenges.

💡Confidence

Confidence is a feeling of self-assurance that one can rely on one's abilities. The video mentions that taking care of one's body and achieving fitness goals can boost confidence, which in turn can improve performance in different areas of life.

💡Mental Sharpness

Mental sharpness refers to the ability to think quickly, clearly, and effectively. The script points out that physical training requires mental focus and intention, which helps in maintaining and improving cognitive abilities.

💡Consistency

Consistency is the practice of doing something in a regular, continuous, and stable manner. The video emphasizes the importance of being consistent with physical fitness routines to reap the benefits of improved health and the development of other life skills.

💡Progressive Overload

Progressive overload is a principle in strength training where the stress placed upon the body during exercise is gradually increased over time. The script mentions this concept as a way to continually challenge the body and make incremental progress towards fitness goals.

💡Soft Skills

Soft skills are personal attributes that enable someone to interact effectively and harmoniously with other people. The video discusses how physical fitness can help develop soft skills such as discipline, endurance, and confidence, which are applicable in various life contexts.

💡Physical Exertion

Physical exertion refers to the act of applying physical effort or energy, often in the context of exercise or strenuous activity. The script uses the concept of physical exertion to illustrate the importance of pushing oneself through difficult tasks to build discipline and character.

💡Balance

Balance in the context of the video refers to the equilibrium between different aspects of life, such as work, rest, and exercise. The speaker advises against overcommitting to the gym at the expense of other life areas, advocating for a balanced approach to physical fitness.

Highlights

The speaker aims to address both gym enthusiasts and those who dislike the gym, discussing the benefits of fitness beyond physical appearance.

The importance of viewing fitness as a means to develop soft skills that can be applied across all aspects of life.

The concept of micro goals in fitness, breaking down large goals into smaller, achievable steps.

The necessity of creating a realistic timeline and plan to achieve fitness goals, such as gaining muscle mass.

The role of discipline in maintaining a fitness routine, even when motivation is low.

How physical exertion can build character and toughness, leading to a greater sense of reward.

The speaker's personal story of improving endurance through physical fitness, relating to mental focus and goal clarity.

The idea that physical fitness can lead to improved mental sharpness and active thinking.

The impact of physical appearance on confidence and performance, as illustrated by the quote 'you look good, you feel good, you play good'.

The importance of finding enjoyment in physical fitness and not solely focusing on optimal performance.

A caution against spending excessive time in the gym at the expense of other life areas.

The suggestion to start with 30 minutes of daily physical activity and find a routine that is enjoyable and consistent.

The speaker emphasizes the importance of balance in physical fitness, avoiding overtraining and undertraining.

The encouragement to share personal fitness journeys and challenges in the community for mutual support.

The final message to take care of oneself and the promise of continued support in future videos.

Transcripts

you should go to the gym I bet when I

just said that there's two immediate

responses one group is saying yeah

absolutely I love the gym I go to the

gym on a regular basis and then the

other side is thinking oh my gosh I hate

him I hate everything about the gym I

want no part of it and I totally

understand both perspectives but my goal

is to speak to both groups in a manner

in which perhaps Fitness hasn't been

talked about on a regular basis but I

think that there needs to be light shown

on to it I think both groups are going

to benefit from it right cuz look I I'm

not somebody that has the biggest

muscles I'm not the one that is the

strongest ever when I walk in a room but

I train regularly and I think it's my

perspective on Fitness that has enabled

me to fall in love with it more and more

and again has transcended into something

in which it helps me develop a lot of

these soft skills that's applied in

every facet of my life and I do

attribute a lot of the productivity a

lot of the success that I've been able

to have to my ability to view Fitness in

this way so I hope that you can learn

from and start applying this type of

perspective we all understand

perspective drives performance the way

that you view what you do affects how

you do what you do Inky Johnson I love

you you're a great speaker my name is

Jun and Yu if you're new to the channel

welcome if you're returning welcome back

physical fitness is something that I

think again is talked about a lot but

PR's not in this light so I'm excited to

talk more about it and if you have any

questions or if you disagree or if you

agree I'd love to speak to you guys in

the comments always so leave them below

I'd be happy to respond to you guys give

this video a thumbs up and make sure you

subscribe with that being said sit back

relax and enjoy the video number one

it's an embodiment physical fitnesses of

micro goals right and I talk about micro

goals all the time physical fitness is

such a great way for you to take a large

goal and to create practical smaller

ones for yourself so that you can

actually meet that larger goal what do I

mean by this well when people are not

advised so well and they are new to it

or maybe they have a bad habit of this

they make these really large goals but

they don't take the actual steps to

develop the plan to get there and then

those people will fail like nine out of

10 times right because to try and gain

20 lbs of muscle when you've never gone

to the gym before or if you've never had

a consistent regimen before is a really

really really unrealistic type of

expectation to have for yourself but the

gym if if done right it teaches you to

do this okay so I want to gain 20 pounds

of muscle let's make a realistic

timeline for that let's just say two

years right in that 2 years I want to

figure out one consistent regiment to go

to the gym two what type of workouts I

should be doing three the level of

intensity that I should be doing them at

four how to integrate recovery days and

five how to continually progressively

overload over time right so maybe that

those are the smaller steps of you

getting there and then within those you

can also break them down to create

something that's practical for you to

approach on a daily basis these are what

you call your micro goals right you're

taking that macro one and you're

breaking them down into micro goals but

that transcends into every part of your

life every project in your life whether

it be a personal development one whether

it be a career one whether it be an

academic one all of them usually starts

out with a large overarching goal but

it's up to you to develop the

incremental steps to get there

especially if you want to be a leader

and you're leading a project or you're

leading a group it's up to you to create

those micro goals for yourself and then

be able to accomplish them on a daily

basis so not just accomplish them but

also track your progress with them so

it's a great way to try and take these

bigger goals make them into smaller ones

and track your progress as you're

executing them throughout that process

number two physical fitness builds

discipline in other words a lot of times

I don't want to be in the gym a lot of

times I don't want to be doing physical

fitness related things especially even

today right this is a great example it's

9:00 p.m I've been recording YouTube

videos I've been doing school work all

day my head's about to explode and the

last thing I I want to do after

finishing this video is go to the gym

but I will go to the gym because it

builds a level of discipline right and

viewing it that way helps a lot because

I know that if I want to achieve success

in anything in life I have to build

discipline there's going to be a lot of

times where the emotions die down when

I'm not going to be wanting to do it but

hey guess what nobody's coming to save

me like I got to get up I got to force

myself to do it even if it's unpleasant

but that builds a level of discipline it

builds a level of character and to be

honest it builds a level of toughness

right and so the ability to put yourself

through physical exertion while not

wanting to do it but feeling the results

of it which is a reward right whether

it's an endorphin release or whether

it's because you're physically changing

and you like the way that you look

you're starting to understand that

there's a reward that comes with putting

yourself through difficult tasks and

that builds discipline so I think it's a

great way to transcend that soft skill

into other parts of your life as well

number three it improves endurance I

have a great little story and I think a

lot of my ath AET can relate to this but

I used to play soccer and there was many

instances in which my coach would

especially if we didn't play so well say

something like hey guys get on the line

we're going to be running three miles

today and I look at the coach I look at

the Players around me and I think to

myself oh my goodness and no world am I

going to be doing that you think that

I'm going to be doing that no way no way

Jose I I don't want to be doing it not

at all there's no part of me that

desires to do it but you fast forward 20

minutes later and I finished the 3 miles

so what's happened there your body is

actually capable of doing a lot more

than you think it can and so that's why

it's so important to develop a strong

mental foundation so that if you're

mentally focused on a goal your body

will follow suit and that's why it's so

important to develop the level of

endurance because when your mental is

sharp when you can improve upon that

when you can set a goal that's so clear

for yourself and we've made videos in

the past about how to do that then your

physical body needs to be able to endure

the hardship that's going to happen

right it is no secret it's going to be

hard there's going to be times in which

you have to to push through a really

long three-hour session with your school

group to work on a project because it's

not going the way you want it to but you

have the endurance to push through right

whether it's because of a career thing

and it requires you to stay late after

work one day but you have the fysical

endurance the energy to be able to

continue on right so the physical

fitness enables you to have more

endurance which transcends into every

part of your life because there's going

to be difficulty in every part of your

life there's going to be physical

hardship in every element of your life

and having that it is good when when you

are faced with that type of challenge in

your life and number four you look good

you feel good you feel good you play

good I hope I'm not butchering that

that's a quote by Deion Sanders one of

my favorite football players and he was

one of the best defensive backs to ever

play the game he had this Swagger about

him there was no one like him right and

the way that he would carry himself on

the field has just so much confidence

exuding constantly and he would have

these accessories on he would style his

clothes differently and that was his own

unique Style and so that meant that he

was looking good and because he was

looking good he was feeling good and

that allowed him to perform well and I

really do think that that's a powerful

quote because your body is your self

right you only get one of these and so

if you can have a transformative

experience where your body can be in the

best shape that it can possibly be in it

does a lot for your confidence it makes

you feel good and in turn it makes you

perform better A lot of times as well so

yes I think you have this inner

capability where you build the endurance

you have the endorphins you have the

strength and resilience that the gym

builds within you but just genuinely on

the exterior having that level of

confidence when you look in the mirror

and say yeah I worked for that body like

I put a lot of effort and attention and

energy into it and you can feel proud of

it um not in a way in which you are

bragging oous about your body that's not

what I mean at all I hope that it it's

coming across like I don't want this to

be such a surface level thing like it's

truly important you know you you put

that much care into something and it

transforms you should be proud of the

work that you put in so so investing in

your body is your own way of showing to

yourself that you matter right like that

you truly respect your body so I I think

it's something that's important that you

should consider doing and then number

five it forces you to keep your mental

sharp what do I mean by this I think

that maybe sometimes if you are not

training and you just think about gym

people you think about like those Meat

Heads I don't know if that's even

appropriate term but you think about

people that are these big muscle people

and they don't have a brain but they do

have a brain right like training

actually takes a lot of intention and

mental focus especially if you're doing

different things a lot of time so I've

just recently picked up boxing if you

guys follow my Instagram I'm sure that

you guys have seen my stories about that

and I look like a baby giraffe learning

how to walk for the very first time I

just look like I'm limping like it it

just it just doesn't look that pretty

and I love that though because when I

watch that I'm like yes there's a lot of

room for improvement there I can see

that hey when I'm doing certain com

combos my body and my technique isn't in

the right position and especially those

combos like I have to learn those and I

have to remember those and I have to

make sure that what I'm thinking about

I'm focused about mentally actually is

produced physically that takes a lot of

mental sharpness and it trains your mind

to to stay active which I think is a

good thing so again there's that

interconnectedness between your mental

and your physical health I don't think I

should make a big caveat here that the

gym or physical fitness is a replacement

of your mental Improvement cuz I think

with your mental Improvement there's a

lot of emotional sides of that and I

don't like it when people just use the

gym as like a coping method no I think

the gym helps bleed into your mental

health but you should absolutely be

taking steps to improve your mental

health so that that can also bleed into

your physical health you see how that

can be like a harmonious event it

doesn't have to be just one or the other

it should be both so yeah I I think that

I I ran through that list pretty quickly

but hopefully you see the perspective in

which I have about Fitness it's a lot

more about the soft skills that can be

transcended ended into every aspect of

your life and I really do believe that

it makes a really really big difference

but I don't want to close off the video

just yet cuz I want to talk about what

you can be doing for your own movements

right what you can be doing for your own

physical fitness improvements cuz I

think what you see a lot on social media

is unfortunately a lot of baloney it's

very much fake in trying to sell you

something or trying to sell you goals

that maybe you shouldn't have for

yourself like a lot of it is you should

look like a bodybuilder or you should be

able to lift as much weight powerlifter

and I don't think that's the case for a

lot of us right a lot of us are very

much regular people that don't

necessarily need that and it's not a

goal of ours I truly believe everyone

should be doing physical fitness but

let's not care so much about what you

are doing specifically just care about

how you were doing that are you finding

enjoyment out of it are you producing

enough effort and intensity while

training are you doing it consistently

like those are the things that really

matter instead of focusing on what's

necessarily optimal we want to do

something that allows us to be

consistent with our physical fitness

because that's how you're going to be

able to get a lot of these soft skill

benefits and be able to transcend that

into other areas of your life so listen

to me very carefully in whichever party

that you're in whether you're somebody

that absolutely loves the gym or you're

somebody that you know hates the gym I

think that in both areas of you have to

be very careful right because if you are

fully fully ingrained in like gym talk

or whatever it is or fit talk I I used

to be in that but there's there's some

problems there's well because if you're

spending so much time in the gym and

you're going so hard in the gym it's

going to deteriorate other areas of your

life in other words if I'm spending 2

and 1 half 3 hours in a gym then I'm

losing probably a meeting or two or I'm

missing an hour of revision like we have

limited time you don't need such amount

of attention in one area in terms of

your your workouts you don't need to be

spending 3 hours in there you don't need

to be spending 2 hours in there and

sometimes you don't have to go fully

fully to every last bit of effort

because then you go ahead and try to be

attentive for your meetings afterwards

or with schoolwork afterwards it's going

to be really hard cuz you've drained a

lot so there's like a balance there and

then on the other side if you're not

doing anything at all you should be

doing something but you don't have to do

something so extreme like training 3

hours a day or 2 hours a day or you

don't even have to go to the gym at all

right you can just be involved with

physical fitness so what I say is shoot

for about 30 minutes of physical fitness

some sort of movement find something

that you enjoy try yoga try body weight

workouts try going for a walk try

running try of course for those more

advanced ones try weightlifting try

calisthenics whatever it is that you

find just think about how you can

execute them versus exactly what you're

doing all you got to do after you find

whatever it is that you're interested in

go online and just find one simple 30

minute workout or one week 30 minute

plan workouts and then you can just

follow that and then try to

progressively overload and try different

things when you're in it but that's what

I'm saying like the goal isn't to do

something something massive just do

something small on a daily basis that

requires you to move and I promise you I

promise you I promise you you'll make my

biomedical engineering teach really

happy because we talk about

ostearthritis all the time and that's

when older people develop this and it's

not recoverable and it leads to a lot of

deaths and old people so move your body

physical fitness is so important and it

will hopefully transcend the other areas

of your life if you can Envision it with

this perspective and I hope I was able

to convince you of that so the goals

were have you start moving after if you

haven't started already and then two

make you a bit more consistent as you

adopt this type of perspective I hope

that training can now be a little bit

more meaningful to you and you can enjoy

it some more so I love you guys so much

of course leave some comments below tell

me about your Fitness Journeys tell me

about things that the fitness has taught

you or why you don't want to do Fitness

or what what's causing you to hesitate

with it and then maybe I can help you

answer some or maybe someone in the

community can help you leave this video

a thumbs up and of course subscribe

until next time please take care of

yourselves I love you guys so much and I

will see you all at the

[Music]

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