Arnold Schwarzenegger

Arnold Schwarzenegger Newsletters 2019 to Present

Collector’s Item: The First-Ever Pump Daily – 1JAN2023

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Date: Sun, 01 Jan 2023 11:01:11 +0000 (UTC)
From: Arnold Schwarzenegger <updates@schwarzenegger.com>
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Subject: =?UTF-8?B?Q29sbGVjdG9y4oCZcw==?= item: the first-ever Pump Daily
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—————-
Note From Arnold
—————-

Welcome to the first-ever issue of The Pump Daily. More than
fifty years ago, I was selling workout pamphlets and trying to
convince people to go to the gym. We have come a long way, but
people still struggle with their health as confusion and
misinformation run the internet.

I put together a small team of the most trustworthy and
knowledgeable people in fitness and nutrition to pull together
the news, tips, and inspiration you need to make sense of it all.
Adam Bornstein is one of the most trusted names in fitness, and
Daniel Ketchell has been my right-hand man for more than 15 years
and has a pulse for people, stories, and news that matters.

My goal for this email is simple: more transparency and less BS.
Consider this your filter for what matters. I=E2=80=99ll be checking in
here to provide guidance, motivation, and challenges, but you=E2=80=99re
in good hands with Adam and Daniel. Let this daily dose of
information help you improve each day. -Arnold

———————–
Today=E2=80=99s health upgrade:
———————–

* Can a walk save your life?
* Nature=E2=80=99s appetite suppressant
* Arnold=E2=80=99s Big Challenge

—————————–
The Grim Reaper Fears Walking
—————————–

High-intensity exercise gets the headlines, but good old fashion
walking might be your best lifeline. Researchers reviewed data on
more than 47,000 people over 7 years to determine the impact of
step count on mortality (
https://click.convertkit-mail.com/27u5wewwzecohve297gb3/owhkhqh40mgw4div/aH=
R0cHM6Ly9wdWJtZWQubmNiaS5ubG0ubmloLmdvdi8zNTI0NzM1Mg=3D=3D
). If you want to live longer, a daily stroll is the way to go,
even if you change nothing else. Growing up in Europe, walking is
totally normal once you finish a meal.

Walking 7,000 to 9,000 steps per day is linked to living the
longest.

If that number seems like too much, even a small change can make
a big difference. Compared to the lowest amount of steps (~3,500
steps), adding about 2,000 steps per day =E2=80=94 the equivalent of
10-15 minutes of walking =E2=80=94 can reduce all-cause mortality by an
extra 40 percent.

———————
The 450-Calorie Trick
———————

Want to know how to eat more and lose more weight? Make sure you
add a little protein to your meals.

=E2=80=8BResearchers investigated (
https://click.convertkit-mail.com/27u5wewwzecohve297gb3/z2hghnhom2peovcp/aH=
R0cHM6Ly9hY2FkZW1pYy5vdXAuY29tL2FqY24vYXJ0aWNsZS84Mi8xLzQxLzQ4NjM0MjI_bWNfY=
2lkPTBlZGMxOTRhZGYmbWNfZWlkPTQ0ZTg4NjFhNGE=3D
) what happens when you add a little protein to your typical
meal. In the study, participants who doubled their protein intake
(going from 15 percent of their diet to 30 percent) lost up to 11
pounds =E2=80=94 without changing anything else.

You can thank the science of fullness. Protein reduces hunger,
and those who bumped up their protein ate approximately 450 fewer
calories per day.

But don=E2=80=99t overthink your meals. In the study, participants
swapped cream cheese for eggs at breakfast (they still ate
bread), added cheese to a turkey sandwich (ditched the mayo and
chips), and had beef lasagna for dinner (instead of regular
pasta).

—————————–
Arnold=E2=80=99s Big Vision Challenge
—————————–

Besides breaking down news about the latest fads in health and
fitness and sharing recipes and workouts, I want to challenge you
every so often with this email. Challenging ourselves is how we
grow. We send a message to our brain that =E2=80=9CI am doing this,
whether you like it or not,=E2=80=9D and it lets us break through the
inertia that wants to hold us in our status quo. I believe
short-term challenges can remind us that we are in control.

So I=E2=80=99ve told the team to throw in challenges. You=E2=80=99ll see th=
em pop
up in these emails.

Since this is the beginning of the year, I want to start with a
bigger challenge. This email will be, by far, the longest daily
email you ever get from me, so don=E2=80=99t be disappointed when the
next daily email is a few paragraphs. I wanted to start you with
a bang, though. Here=E2=80=99s your challenge:

I want you to sit down, without your phone or any distractions,
and think about where you are and where you want to be. And then,
I want you to write down three things that you will focus on this
year to get to your vision of where you want to be and put it
somewhere (a nightstand, your bathroom mirror, taped to your
coffee maker) that you will see it every day.

A few guidelines:

1) When you look at where you are now, do it without too much
judgment. Be honest but not negative. Do you think I=E2=80=99m more
likely to follow through with change if I start out saying,
=E2=80=9CArnold, you look like a pig, you look like garbage, it=E2=80=99s t=
ime to
fix it,=E2=80=9D or =E2=80=9CArnold, studies show that people in better sha=
pe
lead longer lives with fewer health problems, so losing a few
pounds means more time to be here hanging out with the people you
love?=E2=80=9D Negativity freezes you; it makes you depressed about where
you are instead of excited about where you can go. Lose the
negativity.

2) You don=E2=80=99t have to finish these things this year. These are
big, big visions about changing who you are. You=E2=80=99ll make insane
progress this year, but you don=E2=80=99t need to finish.

3) Only one of the three things needs to be about your health and
fitness, but I want at least one to focus on your body. The
Greeks always talked about a sound mind in a sound body, so I=E2=80=99ve
always focused on both. The others can be things you=E2=80=99ve wanted to
do for ages, but you=E2=80=99ve put off, things you know you should do,
or things that will improve you as a person or at work.

Vision

Here=E2=80=99s an example:

1. Learn German, French, or Spanish

2. Be more present with my friends and family

3. Lose fat and build muscle so I can be around and more active
with my family for as long as possible.

Once you do this, write a note for each one about how you will
get from point A to point B. Write down the ACTION that moves you
toward your VISION. Don=E2=80=99t bite off more than you can chew. People
quit New Year=E2=80=99s resolutions because they are too vague and too
big. You=E2=80=99ve been the way you are for a long time, you aren=E2=80=99=
t
going to reboot as a different person overnight, so the way you
get to your big visions is through achievable goals.

Action

1. Learn German, French, or Spanish: spend 5 minutes each morning
studying on DuoLingo

2. Be more present with friends and family: designate a daily
no-machine hour where all of my focus is on whoever I=E2=80=99m with and
not on my device

3. Gain muscle and lose fat: devote, at least, 10 minutes a day
to my body by walking or strength training.

Celebration

There=E2=80=99s a final part of this, and it=E2=80=99s keeping track of you=
r
daily tasks and celebrating yourself for achieving them. You have
to reward yourself! And while I used to make tally marks on a
chalkboard in my room, technology has made tracking small tasks
much easier. Use the tasks or reminders function on your machine
(mobile phone), and write down your three actions. Set it up so
you get reminders every day, and every day, check them off. Five
minutes of Duolingo, done.

At the end of the day, look at your list. Take a minute to
congratulate yourself on completing it (or if you still need to
do 10 minutes of movement, get going!). At the end of a week,
look at all those checked boxes and give yourself a real reward.
Have something decadent for dinner. Take your family to a movie.
Remind yourself this is because you kept moving and checking
boxes every day.

My team told me external rewards really make people stick to new
habits. So I=E2=80=99m going to offer a big one.

I will pick 3 of you who complete all of your actions for 30 days
and give you lifetime access to my upcoming fitness app for free,
and I=E2=80=99m going to FaceTime you to pump you up and congratulate you
on completing your daily actions.

You just need to be subscribed to my daily email. In several
weeks, we=E2=80=99ll ask for you to share what you=E2=80=99ve done, and you=
just
need to reply with the subject line, =E2=80=9CCelebrating Wins=E2=80=9D and
include a screenshot of the tasks you tracked for the last month.
On February 15, so people have a week or two to get going, my
team will go through the celebration replies and draw one of you
for me to FaceTime and set it up with you. And who knows? If see
people making real changes to their lives, I might need to
FaceTime one of my subscribers every month to keep you all moving
forward.

Obviously, you can cheat and just click a lot of boxes and send
in a screenshot. I won=E2=80=99t know, but you will, and you=E2=80=99ll jus=
t have
cheated yourself because I enjoy talking with my followers.

This might feel small, but we are trying to do something big
here. With little actions, we are changing your whole identity.
Is studying German for 5 minutes going to make you a fluent
German speaker this year? Probably not, just like 10 minutes of
movement won=E2=80=99t make you Mr. or Ms. Olympia.

But when you do that for a month, you=E2=80=99ll notice that you=E2=80=99ve
started to change. Because you=E2=80=99ve started.

The old you might have said, =E2=80=9CI wish I could learn a language,=E2=
=80=9D
or =E2=80=9CI wish I wasn=E2=80=99t on my phone when I=E2=80=99m playing wi=
th my kids or
catching up with a friend,=E2=80=9D or =E2=80=9CI wish I was in better shap=
e.=E2=80=9D

You=E2=80=99ve evolved past that now. The new you stopped wishing and
just started. As you grow, you might find yourself adding time to
your tasks and growing your vision. Or you might not.

The key is that you remind yourself you=E2=80=99re the type of person who
can create a vision and start moving toward it. You have to learn
the three components of change:

1. Vision

2. Action

3. Celebration

See you all tomorrow! The next email will be quite a bit shorter.

=E2=80=94

Publisher: Arnold Schwarzenegger (
https://click.convertkit-mail.com/27u5wewwzecohve297gb3/p8heh9h9pwg49whq/aH=
R0cHM6Ly90d2l0dGVyLmNvbS9TY2h3YXJ6ZW5lZ2dlcg=3D=3D
)=E2=80=8B

Today=E2=80=99s email was brought to you by: Adam Bornstein (
https://click.convertkit-mail.com/27u5wewwzecohve297gb3/6qheh8hp38nlp9uo/aH=
R0cHM6Ly90d2l0dGVyLmNvbS9Cb3JuRml0bmVzcw=3D=3D
) & Daniel Ketchell (
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R0cHM6Ly90d2l0dGVyLmNvbS9rZXRjaA=3D=3D
)=E2=80=8B

=E2=80=8B

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–476613b0e43ecb2caab68f1918aca075565fdaa2792a301d6ad10e6bee8c
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<table role=3D"presentation" cellpadding=3D"0" cellspacing=3D"0" class=3D"e=
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<td style=3D"vertical-align:top"></td>
<td style=3D"vertical-align:top"><div class=3D"email-container" style=3D"ma=
rgin:0 auto;padding:30px 0;padding-left:20px;padding-right:20px;max-width:6=
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<div class=3D"email-content" style=3D"padding:20px"><div class=3D"spaced-co=
ntents">
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;font-family:Arial,-apple-system,BlinkMacSystemFont,'Segoe UI',R=
oboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#00000=
0;line-height:1.5"><strong>Note From Arnold</strong></h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Welcome to the first-ever issue of The Pu=
mp Daily. More than fifty years ago, I was selling workout pamphlets and tr=
ying to convince people to go to the gym. We have come a long way, but peop=
le still struggle with their health as confusion and misinformation run the=
internet. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">I put together a small team of the most t=
rustworthy and knowledgeable people in fitness and nutrition to pull togeth=
er the news, tips, and inspiration you need to make sense of it all. Adam B=
ornstein is one of the most trusted names in fitness, and Daniel Ketchell h=
as been my right-hand man for more than 15 years and has a pulse for people=
, stories, and news that matters. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">My goal for this email is simple: more tr=
ansparency and less BS. Consider this your filter for what matters. I=E2=80=
=99ll be checking in here to provide guidance, motivation, and challenges, =
but you=E2=80=99re in good hands with Adam and Daniel. Let this daily dose =
of information help you improve each day. -</span><span style=3D"color:#000=
000"><em>Arnold</em></span></p>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;font-family:Arial,-apple-system,BlinkMacSystemFont,'Segoe UI',R=
oboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#00000=
0;line-height:1.5"><strong>Today=E2=80=99s health upgrade:</strong></h2>
<ul class=3D"unordered_list" style=3D"margin:1em 0;margin-left:1em;padding:=
0;font-size:18px;line-height:1.5em;font-family:Georgia,Times,'Times New Rom=
an',serif;color:#3d3d3d;font-size:16px;line-height:1.5;list-style-position:=
outside !important;list-style-position:inside">
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span><span style=3D"color:#000000">Can a walk save your life?</span></sp=
an></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span><span style=3D"color:#000000">Nature=E2=80=99s appetite suppressant=
</span></span></li>
<li class=3D"list_item" style=3D"padding:0 0 0 1em;margin:0;margin-left:1em=
"><span><span style=3D"color:#000000">Arnold=E2=80=99s Big Challenge </span=
></span></li>
</ul>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;font-family:Arial,-apple-system,BlinkMacSystemFont,'Segoe UI',R=
oboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#00000=
0;line-height:1.5"><span style=3D"color:#000000"><strong>The Grim Reaper Fe=
ars Walking</strong></span></h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">High-intensity exercise gets the headline=
s, but good old fashion walking might be your best lifeline. Researchers re=
viewed data on more than 47,000 people over 7 years to determine the</span>=
<a href=3D"https://click.convertkit-mail.com/27u5wewwzecohve297gb3/owhkhqh=
40mgw4div/aHR0cHM6Ly9wdWJtZWQubmNiaS5ubG0ubmloLmdvdi8zNTI0NzM1Mg=3D=3D" tar=
get=3D"_blank" rel=3D"noopener noreferrer" style=3D"color:#9d1313" url-id=
=3D"1511051512"><u>impact of step count on mortality</u></a><span style=3D"=
color:#000000">. If you want to live longer, a daily stroll is the way to g=
o, even if you change nothing else. </span><span style=3D"color:#000000"><s=
trong>Growing up in Europe, walking is totally normal once you finish a mea=
l.</strong></span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000"><strong>Walking 7,000 to 9,000 steps per =
day is linked to living the longest.</strong></span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">If that number seems like too much, even =
a small change can make a big difference. Compared to the lowest amount of =
steps (~3,500 steps), adding about 2,000 steps per day =E2=80=94 the equiva=
lent of 10-15 minutes of walking =E2=80=94 can reduce all-cause mortality b=
y an extra 40 percent. </span></p>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;font-family:Arial,-apple-system,BlinkMacSystemFont,'Segoe UI',R=
oboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#00000=
0;line-height:1.5"><span style=3D"color:#000000"><strong>The 450-Calorie Tr=
ick</strong></span></h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Want to know how to eat more and lose mor=
e weight? Make sure you add a little protein to your meals. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5">=E2=80=8B<a href=3D"https://click.convertkit-mail.com/27u5wewwzecohve29=
7gb3/z2hghnhom2peovcp/aHR0cHM6Ly9hY2FkZW1pYy5vdXAuY29tL2FqY24vYXJ0aWNsZS84M=
i8xLzQxLzQ4NjM0MjI_bWNfY2lkPTBlZGMxOTRhZGYmbWNfZWlkPTQ0ZTg4NjFhNGE=3D" targ=
et=3D"_blank" rel=3D"noopener noreferrer" style=3D"color:#9d1313" url-id=3D=
"1511051513"><u>Researchers investigated</u></a> <span style=3D"color:#0000=
00">what happens when you add a little protein to your typical meal. In the=
study, </span><span style=3D"color:#000000"><strong>participants who doubl=
ed their protein intake (going from 15 percent of their diet to 30 percent)=
lost up to 11 pounds =E2=80=94 without changing anything else. </strong></=
span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">You can thank the science of fullness. Pr=
otein reduces hunger, and those who bumped up their protein ate approximate=
ly 450 fewer calories per day. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">But don=E2=80=99t overthink your meals. I=
n the study, participants swapped cream cheese for eggs at breakfast (they =
still ate bread), added cheese to a turkey sandwich (ditched the mayo and c=
hips), and had beef lasagna for dinner (instead of regular pasta). </span><=
/p>
<h2 style=3D"font-weight:bold;font-style:normal;font-size:1em;margin:0;font=
-size:1.5em;font-family:Arial,-apple-system,BlinkMacSystemFont,'Segoe UI',R=
oboto,Oxygen-Sans,Ubuntu,Cantarell,'Helvetica Neue',sans-serif;color:#00000=
0;line-height:1.5"><span style=3D"color:#000000"><strong>Arnold=E2=80=99s B=
ig Vision Challenge</strong></span></h2>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Besides breaking down news about the late=
st fads in health and fitness and sharing recipes and workouts, I want to c=
hallenge you every so often with this email. Challenging ourselves is how w=
e grow. We send a message to our brain that =E2=80=9CI am doing this, wheth=
er you like it or not,=E2=80=9D and it lets us break through the inertia th=
at wants to hold us in our status quo. I believe short-term challenges can =
remind us that we are in control. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">So I=E2=80=99ve told the team to throw in=
challenges. You=E2=80=99ll see them pop up in these emails.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Since this is the beginning of the year, =
I want to start with a bigger challenge. This email will be, by far, the lo=
ngest daily email you ever get from me, so don=E2=80=99t be disappointed wh=
en the next daily email is a few paragraphs. I wanted to start you with a b=
ang, though. Here=E2=80=99s your challenge:</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">I want you to sit down, without your phon=
e or any distractions, and think about where you are and where you want to =
be. And then, </span><span style=3D"color:#000000"><strong>I want you to wr=
ite down three things that you will focus on this year to get to your visio=
n of where you want to be and put it somewhere (a nightstand, your bathroom=
mirror, taped to your coffee maker) that you will see it every day.</stron=
g></span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">A few guidelines: </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">1) When you look at where you are now, do=
it without too much judgment. Be honest but not negative. Do you think I=
=E2=80=99m more likely to follow through with change if I start out saying,=
=E2=80=9CArnold, you look like a pig, you look like garbage, it=E2=80=99s =
time to fix it,=E2=80=9D or =E2=80=9CArnold, studies show that people in be=
tter shape lead longer lives with fewer health problems, so losing a few po=
unds means more time to be here hanging out with the people you love?=E2=80=
=9D Negativity freezes you; it makes you depressed about where you are inst=
ead of excited about where you can go. Lose the negativity.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">2) You don=E2=80=99t have to finish these=
things this year. These are big, big visions about changing who you are. Y=
ou=E2=80=99ll make insane progress this year, but you don=E2=80=99t need to=
finish.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">3) Only one of the three things needs to =
be about your health and fitness, but I want at least one to focus on your =
body. The Greeks always talked about a sound mind in a sound body, so I=E2=
=80=99ve always focused on both. The others can be things you=E2=80=99ve wa=
nted to do for ages, but you=E2=80=99ve put off, things you know you should=
do, or things that will improve you as a person or at work. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000"><strong>Vision</strong></span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Here=E2=80=99s an example:</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">1. Learn German, French, or Spanish</span=
></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">2. Be more present with my friends and fa=
mily</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">3. Lose fat and build muscle so I can be =
around and more active with my family for as long as possible.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Once you do this, write a note for each o=
ne about how you will get from point A to point B. Write down the ACTION th=
at moves you toward your VISION. Don=E2=80=99t bite off more than you can c=
hew. People quit New Year=E2=80=99s resolutions because they are too vague =
and too big. You=E2=80=99ve been the way you are for a long time, you aren=
=E2=80=99t going to reboot as a different person overnight, so the way you =
get to your big visions is through achievable goals.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000"><strong>Action</strong></span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">1. Learn German, French, or Spanish: spen=
d 5 minutes each morning studying on DuoLingo</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">2. Be more present with friends and famil=
y: designate a daily no-machine hour where all of my focus is on whoever I=
=E2=80=99m with and not on my device</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">3. Gain muscle and lose fat: devote, at l=
east, 10 minutes a day to my body by walking or strength training.</span></=
p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000"><strong>Celebration</strong></span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">There=E2=80=99s a final part of this, and=
it=E2=80=99s keeping track of your daily tasks and celebrating yourself fo=
r achieving them. You have to reward yourself! And while I used to make tal=
ly marks on a chalkboard in my room, technology has made tracking small tas=
ks much easier. Use the tasks or reminders function on your machine (mobile=
phone), and write down your three actions. Set it up so you get reminders =
every day, and every day, check them off. Five minutes of Duolingo, done. <=
/span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">At the end of the day, look at your list.=
Take a minute to congratulate yourself on completing it (or if you still n=
eed to do 10 minutes of movement, get going!). At the end of a week, look a=
t all those checked boxes and give yourself a real reward. Have something d=
ecadent for dinner. Take your family to a movie. Remind yourself this is be=
cause you kept moving and checking boxes every day.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">My team told me external rewards really m=
ake people stick to new habits. So I=E2=80=99m going to offer a big one. </=
span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000"><strong>I will pick 3 of you who complete=
all of your actions for 30 days and give you lifetime access to my upcomin=
g fitness app for free, and I=E2=80=99m going to FaceTime you to pump you u=
p and congratulate you on completing your daily actions.</strong></span></p=
>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">You just need to be subscribed to my dail=
y email. In several weeks, we=E2=80=99ll ask for you to share what you=E2=
=80=99ve done, and you just need to reply with the subject line, =E2=80=9CC=
elebrating Wins=E2=80=9D and include a screenshot of the tasks you tracked =
for the last month. On February 15, so people have a week or two to get goi=
ng, my team will go through the celebration replies and draw one of you for=
me to FaceTime and set it up with you. And who knows? If see people making=
real changes to their lives, I might need to FaceTime one of my subscriber=
s every month to keep you all moving forward.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Obviously, you can cheat and just click a=
lot of boxes and send in a screenshot. I won=E2=80=99t know, but you will,=
and you=E2=80=99ll just have cheated yourself because I enjoy talking with=
my followers.</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">This might feel small, but we are trying =
to do something big here. With little actions, we are changing your whole i=
dentity. Is studying German for 5 minutes going to make you a fluent German=
speaker this year? Probably not, just like 10 minutes of movement won=E2=
=80=99t make you Mr. or Ms. Olympia. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">But when you do that for a month, you=E2=
=80=99ll notice that you=E2=80=99ve started to change. Because you=E2=80=99=
ve started. </span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">The old you might have said, =E2=80=9CI w=
ish I could learn a language,=E2=80=9D or =E2=80=9CI wish I wasn=E2=80=99t =
on my phone when I=E2=80=99m playing with my kids or catching up with a fri=
end,=E2=80=9D or =E2=80=9CI wish I was in better shape.=E2=80=9D </span></p=
>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">You=E2=80=99ve evolved past that now. The=
new you stopped wishing and just started. As you grow, you might find your=
self adding time to your tasks and growing your vision. Or you might not.</=
span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">The key is that you remind yourself you=
=E2=80=99re the type of person who can create a vision and start moving tow=
ard it. You have to learn the three components of change:</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">1. Vision</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">2. Action</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">3. Celebration</span></p>
<p style=3D"margin:1em 0;font-size:18px;line-height:1.5em;font-family:Georg=
ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">See you all tomorrow! The next email will=
be quite a bit shorter.</span></p>
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ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5">=E2=80=94</p>
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ia,Times,'Times New Roman',serif;color:#3d3d3d;font-size:16px;line-height:1=
.5"><span style=3D"color:#000000">Publisher:</span> <a href=3D"https://clic=
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