The examples and techniques I plan to discuss in this series are the 7 routines, starting with Exercise, I do on a daily basis to keep me at, what I call, my Optimum Balance
Through this system of habits and rituals I created along my journey, I have been able to elevate my vibration and spirit out of anxiety and depression into gratitude and happiness, being more present, achieving what I call Optimum Balance, living in a beautiful state.
These are the 7 Daily Mindsets:
- Exercise
- Diet & Nutrition
- Meditation & Music
- Faith, Gratitude and Affirmations
- Reading
- Writing
- Planning
Optimum Balance is the term I use to describe being in a state of physical and mental strength, peace of mind while maintaining a flow of energy and happiness.
In formulating these principles, I found within myself the power to achieve my goals and dreams. The principles were learned the hard way by trial and error battling through my gluten allergy and more, especially in my personal search for balance.
I found in these routines a workable solution to my problems regarding my weight as well as my anxiety and depression.
As I realize the power of this experience I wanted to share it, hoping it might be of help to others.
Part 1: EXERCISE
In October of 2016, I developed a staph infection from itching my ankles from a rash that broke out due to my gluten allergy. I had itched my ankle so much that I broke the skin on my right ankle which became infected. I went to the walk-in clinic after waking up with my ankle being swollen. The doctor basically told me if I hadn’t come in that day, I most likely would’ve been rushed to the ER that night. The medication I had to take gave me such severe headaches. It was to the point I wanted to vomit, but to ensure the infection went away I had to continue the treatment for the full 10 days. That was the wake up call I needed to get my diet and lifestyle in check.
Growing up playing hockey and soccer, I was familiar with exercising. Even up to this point I would run at least 4 days a week for about 3 miles. That being said, in my adulthood, I never really saw the results I expected regarding my weight or mood. Even with my diet and nutrition, I would eat good for a period of time and then find myself not getting the results I desired and would revert back to bad habits.
I knew these were the first two areas I needed to address. However what I tried in the past did not work so I needed to rethink my approach.
Starting with exercise, I told myself I was going to run, or do some type of anaerobic workout, EVERY DAY. This included weekends, holidays, birthdays. Whether I was tired hungry, etc. I made a commitment to myself to workout everyday no matter my mood or state.
Tip #1 – Find the ideal time:
Since I am a father of three young children, I didn’t want my workout to take away from our family time so I made it a point to get up early while they are still sleeping. Our gym opens at 4am and I’m not big on crowds or trying to compete to get the treadmill I like, so I figured 4am would be a good time to get my workout in and hopefully kick-start my day. Little did I know, waking up at 4am would become the foundation the other principles are built on in order for me to achieve my Optimum Balance. Gaining control of my morning routine was vital to my mindset shift and continues to set me up for success the rest of the day.
Tip #2 – Find the ideal exercise(s):
For me, running has always been my ideal anaerobic exercise as I mentioned above. Other substitutes would be walking, biking and swimming. The other form of exercise I do, thanks in large part to my wife, is planking. Here are a few benefits from planking:
- Improve core definition and performance
- Decrease your risk of injury in the back and spinal column
- Experience an increased boost to your overall metabolism
- Significantly improve your posture
- Improve overall balance
- Become more flexible than ever before
- Witness mental benefits
Again this is something my wife talked me into incorporating in my routine. I owe a lot to her for this has become a driving force behind my confidence and mental toughness. Initially when we started planking we tried for 2 minutes. We did it, but we barely got through it. While I was resting on the floor, I decided to add a set of 30 push-ups and 30 sit-ups. I felt I could do these exercises without having to rely on finding a gym when I’m on vacation or traveling for work.
If your goal is to live longer, research suggest doing both cardio and strength training because they both offer different benefits. Cardio will make the heart pump more blood to the body’s tissues, including the muscles. That extra oxygen helps muscles withstand fatigue and prevent you from being winded after climbing stairs for example, while strength training will build muscle and strengthen bone, which helps protect against injury. Exercise has been shown to extend life span by as much as five years.
Mindset Hack #1
After a week of planking, push-ups and sit-ups, I decided to add 15 seconds to my planks (2min. 15sec.) and add one more push-up (31) and sit-up (31). In my head, I told myself,
“I just did a 2 min plank for 7 days in a row. I know I can do it because I just did it for 7 straight days. What’s 15 more seconds? I can do this!”
The same with the push-ups and sit-ups. Only now do I realize that by incrementally adding time and reps each week I was callousing my mind into pushing myself past what I thought I was capable of. It is an incredible feeling of confidence that follows me throughout the rest of the day. At the time of this post, I am up to 15min 30sec planks and 94 push-ups and 94 sit-ups straight, with no rest.
To help get me through the plank I watch a lot of motivational and inspiration videos on YouTube. This actually inspired me to start my own YouTube channel and create similar inspirational and motivational content.
Mindset Hack #2
As I increase the number of push-ups and sit-ups, and count them off in my head, I usually count them off in groups of 30’s as 94 can seem overwhelming. So I usually count them out 1-34 then continue the count back at 1 through 30 and finish starting back at 1 going up to 30. Again, I do them continuously without resting, but it’s a mind game I play with myself to break it up into manageable chunks to almost tricking my mind into thinking I’m doing less than the 94 I’m actually doing.
If you had told me a year ago that I would be able to plank for 15+ minutes and do 94 straight push-ups, I would have said “no-chance.” However, by setting and attaining these small incremental goals on a daily and weekly basis, it has not only helped me lose weight and increase my core strength but it has changed my mental mindset to the point at which I believe I can accomplish anything I desire — as long as I plan, am persistent, and take action on a daily basis toward that goal.
I am currently taking acting lessons, teaching myself guitar and writing a book to name a few of the larger goals I continue to set for myself.
The key is persistence over time. Believe in the process. In the past I would give up if I didn’t see the results after two, three or four weeks. I am still amazed what I have achieved in just over a year and excited to see what I can achieve in the next year.
Part 2 of my Optimum Balance Series will be focused on the benefits of “Diet and Nutrition”.
Please feel free to comment below or connect with me via email or social media.
Godspeed on your journey!
Joey Bonfiglio | #RiZeGrindRepeat
** Please note, the information above is not intended to replace the advice of the reader’s own physician or other health care professional. You should consult a medical professional in matters relating to health, especially if you have existing medical conditions, and before starting any new fitness regimen or adopting new dietary choices.
