Building a legacy is the lynchpin of finding contentment in life. Leaving behind a legacy means not only finding your own fulfillment, but also inspiring others to achieve great things. There are many ways to accomplish this, tune in and hear how you can leave a lasting impression on those around you. When you’re gone, your legacy will live on in the children you loved, the family you impacted with your actions, those you mentored, the people you inspired and the lives you influenced.

Join Roland and Bobby this week for a discussion on leaving behind a meaningful, lasting legacy!

Find Roland at: https://rolandbrownpersonaltrainer.com/

Find Bobby here: https://tabobta.com/

See you next week! Get to work!

The activities you carry out must be reinforcing for you in an intrinsic way. There are two kinds of motivation, extrinsic and intrinsic.

Extrinsic motivation implies that you do something to achieve something else, externally. For example, you work for money or make a delicious meal for your family so they can enjoy it.

Intrinsic motivation refers to what you get out of an activity, regardless of whether you achieve something externally. For instance, you might work and feel fulfilled, or look for a job that makes you feel better. On the other hand, you might cook because you enjoy it or find it relaxing.

Join Roland and Bobby this week for a discussion on what motivates us, what motivations are and how to keep going when motivation is gone. Good information to keep you going in the new year!

Find Roland at: https://rolandbrownpersonaltrainer.com/

Find Bobby here: https://tabobta.com

See you next week! Get to work!

The new year presents an opportunity for a fresh start and is a perfect time to initiate desired changes in your life. Many of us set resolutions for what we want to change in the year ahead. But did you know that only a small percentage succeed? Even people who are really determined and start off strong rarely make it more than a month before they revert to old habits. Has this happened to you? If so, please know, there's nothing wrong with you. You're wired for habit.

The good news is that with a little help you can rewire yourself to make the changes you want and make them stick. Roland and Bobby discuss why it happens and how to rearrange your thinking to make it work this time! Come set yourself up to make 2023 your best year yet!

Some tips to make sure this year's resolutions become a reality:

1. Start with Small Goals You may be feeling motivated and excited about your goal in the beginning, but don’t let your ambition lead you to unattainable levels. Burn out comes quickly if you don't acclimate yourself. If you want to try a new activity, don’t commit yourself to 5 times a week – start slowly and consistently so that your body and mind become used to it, and then build from there. Giving yourself the ability to meet your goal in small steps can help you avoid discouragement along the way.

2. Make it Measurable For your goal to be attainable, it’s important that you make it specific and measurable. For example, if you want to exercise more, set the amount of time to something like: 30 minutes a day, 3 times a week; or if you want to lose weight, make sure you know exactly what healthy weight figure you want to achieve. By assigning a measurement, you are specifying what goal success looks like. To help you keep track of your progress, you can use an activity tracker like MyFitnessPal so you can log your food intake and exercise. The free version of MyFitnessPal is an excellent tool to help you start your fitness journey.

3. Be Realistic Set your goals according to your lifestyle and with what you will be able to achieve, otherwise you might lose your motivation. In other words, start where you are. Build stamina and strength slowly and you will be less prone to injury. Be honest to yourself and be sure to consider the resources and time you have available to help you meet your goals.

4. Make a Plan Even if you know what you want to accomplish, make sure you also determine the when, where, and why of the vision of a future you. Establish an action plan and set yourself on the right path to achieve your goal.

5. Stay Positive It can be difficult to make changes in your life but focusing on the negative side will only discourage you. Try not to think about how tired you will feel after a session at the gym, or how much stress it may cause you if you stop smoking. Instead believe in your goal and try to constantly remind yourself of the benefits and the impact it will have on your life. Focusing on the positives will help you stick to your resolution and make it happen.

See you next week!

After 100+ days of consistent exercise, Bobby crashes and burns. Sit down with Roland and Bobby as they discuss the need for, the definition of, and the importance of rest and recovery.

Rest days allow your body and your mind time to recover from workouts. They stop you burning out and losing your momentum and ensure you're ready and able to give your next session your all.

In short, if you want to enjoy sustained progress, you're going to need to stop and read a good book every now and then. How many rest days should you take, what are the benefits, and do you need to spend all day on the sofa with the remote?

Here are 4 good reasons why you should take a rest day:

1. They help you get stronger While you may think fitness gains are only made when you're beasting yourself during a sweat session, rest is just as important if you want to hit your workout goals. When you rest, your muscles start to heal and grow back stronger, meaning you'll be able to do the same workout with less effort in the future.

2. They help you avoid injury If you skip rest days, it could lead to injury. Working out when your body and mind are tired means you're more likely to have bad form, trip or stumble. You're also at risk of overuse injuries as you constantly stress and strain the body and don't allow it the necessary time to repair itself. So, if you want to avoid weeks or even months of being unable to train, make sure you give yourself sufficient time to rest.

3. They help you make fitness progress Train too much without resting and you could see your fitness progress grind to a halt or even go into reverse. Exercise releases stress hormones and, just as working long hours with no days off can negatively impact your health, too much exercise without enough rest can lead to burnout.

4. They help you build long-term habits.

A survey of over 2,000 people found that 33 per cent who don't exercise say it's because they don't have the time. While we all know how easy it is to fit an exercise session into your daily routine, that becomes much harder, logistically and psychologically, if you're trying to do it every day of the week.

Rest days help make your schedule more flexible, leaving you to build workouts around your life rather than vice versa. Having that flexibility can also make your workout regime more sustainable - if you are unable to work out one day, then you can swap it for your rest day and complete your workout later in the week without compromising your training. This helps you build healthy habits you can keep up.

Rest also greatly affects our health in that it decreases the risk of diabetes, headaches, heart disease, depression, obesity, and high blood pressure. Rest is key and an integral part of holistic wellness.

But remember, a day of rest should follow a few days of exercise, so get up, get dressed and get to work!

Holistic Health isn’t just a buzzword, a selling point or a cultural movement; it’s a way of life. The holistic approach looks at wellness from a lens of prevention, improvement and overall life enjoyment and isn’t about just weight loss or looking good. The term wellness is frequently tossed around a little too loosely in the popular lexicon. It’s no wonder that the quality of wellness is so often advertised to attract consumer attention. After all, who doesn’t want to be well? Take a minute to listen to The Health Shift Revolution philosophy of Holistic Wellness. Roland and I define wellness as the optimum state of health for a person. Wellness is when the physical, mental and spiritual states of a person are in harmony with each other and are perfectly balanced. We believe that this is an ongoing journey and one that can change and will change you. This is what we define as holistic health. Holistic means ‘of the whole’. It is not only about the physical health or mental health but includes the health of all parts of the body.

When you practice holistic wellness, you will:

        1. Want to be the best version of yourself every day.

        2. Feel improved morale.

        3. Have boosted confidence.

        4. Keep healthy, happy relationships.

        5. Feel healthier and happier.

        6. Live more aligned and balanced.

The best way to ensure that you are in a state of holistic wellness is to make sure that all the three aspects of physical, mental and spiritual wellness are equally addressed. Some ways that you can ensure that you are on the path to holistic wellness are:

        1. Exercise regularly.

        2. Develop a bedtime schedule so you can sleep well.

        3. Eat healthy and nutritious food.

        4. Stop all kinds of substance abuse.

        5. Lead an active lifestyle.

        6. Make your life more organized, so your stress level becomes less.

        7. Take some time out of your day for yourself, every day.

        8. Meditate and/or pray regularly

        9. Be productive.

        10. Keep learning

Keep tuning into the Health Shift Revolution for tips to design a health and fitness routine fine tune your health, your way!

Thanks!

Roland and Bobby

Exercise and physical activity are good for just about everyone, not just older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is a risky, yet often chosen option. Scientific studies tell us that inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. Take a second with Roland and Bobby this week to get the real story of the surprising benefits of physical activity.

If you’re having trouble beginning an exercise plan or following through, you’re definitely not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions. While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point. Take a few minutes with Roland and Bobby as we navigate the waters of getting started safely and sanely.

Our Top Tips to Get Started:

1. Leave the "all or nothing attitude" behind by being honest with yourself. Pushing too hard, too fast is a recipe for disaster!

2. Be kind to yourself. Comparisons to social media stars will leave you with low self-esteem!

3. Check those expectations. You didn't get out of shape overnight, don't expect to be in shape overnight. Allow yourself the luxury of patting yourself on the back when you see the smallest gain!

How Much Exercise Do I Need?

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. To get started, Roland and Bobby have some unique advice with something to do while watching TV! It's okay to start small, and with that being said, like Bobby tells everyone: Get to work!

Welcome to the Health Shift Revolution Podcast Episode 001 - Roland and Bobby sit down for introductions and offer a glimpse into the future for Bakersfield, California's premier network for Holistic Wellness. We are really excited you stopped by for our first podcast! Sit back and get ready to meet the guys...