Especially laying on the white sand beach (where the sand is literally the consistency of flour) with a ‘snowman’ made of sand next to us. It was a wild experience.

(And a bit more enjoyable than being in Iowa during that time of year)

Anyway, I was reminded of this “tropical paradise” because Sarasota is hosting a Beat the Heat Fitness Race.

Instead of your run-of-the-mill 5k or ‘Fun Run’ it’s a series of exercises (such as rowing machine, pushups, bodyweight exercises, etc.). In fact, there’s no running at all.

Willie Thomas, one of the trainers of the program shared with Sarasota Magazine:

“Functional movements like these repeated over time will help you meet the goals you want to reach.”

This is a great concept because many people set their sights on slogging through long runs or training for a marathon when they decide to get in shape. And this is not always an ideal route to go.
Some people thrive with running, while others (due to past injuries or movement dysfunction) struggle with it and end up hurting themselves in the process.

That’s where fitness challenges like this can be a great fit — since it’s not nearly as repetitive on the joints and it challenges the body in many different ways.

Something else from Thomas:

“In sports, there’s always something to improve upon. There is never really a finish line.”

​This brings up a very important point.

And it’s one difference between those who create long-term results from those who just get short-term results and then sputter out their routine (until the next New Year’s Resolution… birthday with a ‘zero’… or ‘eye-opening’ doctor’s visit.)

In fact, it’s a slight shift in psychology and focus.

See the people who play the ‘short-term’ game see fitness as a destination. They tend to see it as once they hit their goals — they are good to go (and then they can be “happy”). There are quite a few problems with this, one being it doesn’t integrate into a new lifestyle and the other being psychologically it’s not very motivating if you aren’t growing and expanding to new levels (whatever that means for you).

The ones play the ‘long game’, who create lasting transformation realize that there is ‘never really a finish line’. There is always a new mountain to climb. A new journey to embark on. Not because they have to but because they want to.

They want to expand and see what they can accomplish and more importantly, who they can become in the process.

Kelan Ern

Get StartedFor a unique methodology of mindset, nutrition and exercise to help you play the ‘long game’ of fitness and lasting transformation, check out a free issue of my monthly ‘coaching session’ Mind-Body Breakthroughs.

An interesting study came out that asked:
“Do ultra-processed foods change behavior?”

According to the International Food Information Council, ultra-processed food is defined as:

“Typically contain little or no whole foods. Durable, convenient, accessible, highly or ultra-palatable, often habit-forming. Typically not recognizable as versions of foods although may imitate the appearance, shape and sensory qualities of foods.”

(Little scary to see habit-forming as part of the description).

And the research on these Frankenfoods is scary.

For instance:

• A review of 13,446 adults (over age 20) found that every 5% increase in calories from ultra-processed food resulted in a drop in cardiovascular health. And those who consumed 70% of their calories from ultra-processed food cut their likelihood of ideal heart health by 50%!
• Another study at the University of Paris looked at over 44,000 adults (over age 45). Researchers found that for every 10% increase in ultra-processed foods, the chance of death increased by 14% (even when controlling for BMI, alcohol consumption, smoking and calorie consumption).

Anyway, when it came to this small study by the National Institutes of Health, the researchers gathered a group of 20 subjects and housed them at a clinic so they could prepare every single meal for them and track exactly how much they ate.

Subjects were divided into two groups: One that was given an unprocessed menu and the other an ultra-processed menu. Both groups received three square meals and snacks in between. Both were instructed they could eat as much (or as little) as they desired.

(And even though one group was given ultra-processed food, they both were given a similar ratio of protein, fat and carbs.)

The result:

The ultra-processed group consumed on average 500 extra calories each day (causing body fat and weight-gain).

Here are a few thoughts:

Even though this was a small study, this was a very controlled study. The fact that they housed each person and measured what each person ate is impressive. Larger studies will need to be done to learn more — but the findings are interesting none the less.

Some will say ‘Of course they ate more calories processed foods taste better’. However, these sly researchers thought of this and surveyed subjects who rated both types of food as equally tasty and satisfying.

Something else in ultra-processed foods triggered more eating. Could it be the extra additives? Or excitotoxins (chemicals that overstimulate neurons in the brain)? Or preservatives?

Don’t know.

But this is something to consider when you snack on these ultra-processed foods.

They may just be a little treat. They may only be a few hundred calories, but what’s that going to do for your hunger… appetite… and cravings later that day?

You’ll have to experiment for yourself and see.

And consider if it’s worth it or not.

Kelan Ern

For a unique methodology of mindset, nutrition and exercise — grab a free issue of the monthly Mind-Body Breakthroughs newsletter where each month I go deep on tips and strategies for creating lasting transformation in fitness.

(These could be morale, weather, geography, technology, experience, mobility etc.)

An army that possesses more of these force multipliers has better odds, which is how a much smaller army can topple much larger ones.

For close to a decade I’ve explored different ‘force multipliers’ in fitness and how they make a huge difference in lasting results.

Especially after seeing time after time all the different ways people would sabotage themselves when they were trying to clean up their nutrition… get on a regular exercise routine… or raise their standard for health and fitness.

And this morning just an article on Fortune landed on my “doorstep” sharing a few gems on the topic. In fact, these tips on the ‘mental game’ of fitness can make your exercise routines much more effective and help you make the ‘mental switch’ to lasting change.

#1: Do Activities You Enjoy

When most people kick off the New Year they focus on workouts and routines that are going to give them results NOW. So they focus on pounding the pavement… slaving away on the stair master… or pumping iron for hours each week.

According to Dr. Kevin Vincent, medical director of the University of Florida’s Sports Performance Venter:

“Enjoyment isn’t usually top of mind.”

Because of that it makes it difficult to integrate exercise as part of your lifestyle (instead of just a temporary activity). There are many ways to get fit so if you can gravitate towards workouts you enjoy — you may find it’s easier to stay consistent. And… eventually your “push motivation” may turn to ‘pull motivation’ (where you feel pulled to do it).

#2: Start Slow

Dr. Vincent suggests going at a pace that is “slower than you think you should.” That way you keep making steady progress, stay in the game longer and continue to improve.

‘Start slow’ is the last thing a motivated person wants to hear. They are ready to get after it and metaphorically charge into the battlefield with ax.

However, this can be their downfall.

Why? Because motivation is a powerful resource but it can also be an out-of-control storm that leaves a destructive aftermath. One reason is because we can overextend ourselves, drop the ball on other commitments, and push ourselves way beyond our current abilities which can set us up for injuries.

This “dark side of motivation” could be an entire article in itself but the best thing to remember is:

You are in charge.
Don’t let your motivation be in charge.

Motivation can move mountains when it’s channeled correctly.

#3: Set Your Goals In Reality

According to Dr. Michelle Segar of University of Michigan:

“So many people plan and begin a behavior change in what I call a motivation bubble”

Usually when people set a fitness or health goal they set it in a vacuum. Meaning: they forget that they have a career… family… relationships… a lonely cat… and other areas of life. So they tend to set goals that are not ecological (they don’t fit into their life well).

#4: Prepare to Reshape Your Plan

This is a gold bar piece of goal-setting wisdom. You may craft an inspiring and full-proof workout and fitness plan but what happens when it rubs up against real life? What happens when your schedule gets out of whack? Or when the weather gets bad for your daily walk? One of the most important skills is the ability to build resilience and flexibility in implementing your plan. That way your plan adapts as life changes.

#5: Determine What Motivates You

I’m a huge proponent of figuring out what drives you. Not your neighbor. Not your fitness partner. Not your fitness idol. Because sometimes what drives others doesn’t drive you.

Apparently research out of PLOS ONE found most people are motivated by typically three things:

• Affect: the feeling exercise gives them.
• Quantitative cues: data from a fitness tracker or smart watch.
• Social cues: teamwork and competition.

This a good start for exploring your deeper motivation. However, I’ll say there are at least a dozen other motivators that go beyond this (but that’s for another day). But whatever does motivate you, align with it. Use it to keep yourself on track.

Phew, we covered a lot of ground (and went to some interesting places).

These are simple lessons which are easy to take for granted.

But if you are looking to make the shift from short-term results to long-term this is a list to review frequently and go deep on.

For a deeper dive into the mindset of lasting transformation and making the shift to lasting changes, check out a free issue of my Mind-Body Breakthoughs newsletter. 

Kelan Ern