Episode 43 – How these 5 rules will inspire you to be fit and healthy


While there’s a million ways to say it, the essence of the message remains the same.


When it comes to anything in life, you gotta want what you’re striving for, you gotta put in the time and most importantly enjoy the journey – all of itIn this article, you will discover the basics behind the motivation that will inspire you to be fit and healthy for the long term. But first, read these questions. If you can honestly answer yes to them both, then you’re ready to go!


Are you,

  1. willing to pay the price for your definition of “success?
  2. ready to commit and take on the responsibility necessary for this “success?’


Let’s take a brief look at motivation to get you going!

There are two basic types of motivation:


1. Extrinsic motivation

Extrinsic motivation is an event, person or experience that ignites some type of energy or desire to get you moving. It may be an inspirational story you’ve read or witnessed, some type of pain, adversity or misfortune in your life or conversely, it may be caused by a sudden surge of love or passion for something new.


2. Intrinsic motivation

Intrinsic motivation basically comes from “within”. It’s usually found upon deep reflection with oneself at any point in time, through a sincere acknowledgment and longing for a lifelong ambition or some type of “awakening.” As mystical and unusual as this may sound, it’s not – one day it just happens. These days are usually called, “defining moments” (or turning points).


While they seem to be different entities, both extrinsic and intrinsic motivators are quite closely related and will get you inspired. Extrinsic motivators usually get you going and intrinsic motivators will keep you moving. By and large, the most sustainable driver to success is found in intrinsic motivation.


Let’s find yours! 5 rules that will inspire you to stay fit and healthy.


1. Invest time in cultivating your wildest dreams


The first rule to inspire you to stay fit and healthy involves cultivating your wildest dreams.  Set aside a block of time to think and daydream about what you want in life. The bigger the dream, the more time you’ll need to get the details right.

What do you dream about? Well, it’ll either be to:

  • do something,
  • be something or
  • have something. 

Once you’ve settled on what you want, you’ll need to keep that dream alive in your mind until it’s real.


Do this:

This can be achieved by daily mental priming at the beginning of your day and reflection in the evening. It will also involve yearly expansion and revision of your dreams to keep it fresh for the long haul.

Simply set aside time in the morning and evening (yes, every day) to visualise your wildest dreams and reflect on your progress. The same needs to be done at the start and end of your year – sort of like a New Year resolution – but unlike New Year’s resolutions it actually happens because it’s planned, organised and detailed with action points.


2. Set aside time to plan the connection between dreams and reality


While it’s great to daydream about what you want in life, it’s another thing to actually put pen to paper and plan out the “HOW.”


Do this:

In this step simply, set aside some planning time to get from zero to “success.” This will take some effort and more often than not, some expert help as well.


Some questions to consider include:

  • How will you make this dream a reality?
  • What will it take?
  • How long?
  • What is the daily commitment?
  • How much does it cost (in relation to these resources, time, energy, money, attention, etc.)?
  • What MUST YOU DO in order to achieve the big picture?
  • What MUST you GIVE UP in order to achieve the big picture?


These are all important questions to navigate before moving forward. If you’re happy with the answers then proceed to the next level!


Read below for the last three of my five rules that will inspire you to be fit and healthy!



3. Break your plan down so you win – everyday!

Breaking your plan down is about getting into the finer details of your proceedings. It’s about implementing the daily activities or habits you do in order to actually achieve your wildest dreams.


Do this:

Once you’ve written your dream and plans down, convert your “what” plans into “how” actions.


For a cheesy and simple example to outline this step:

Dream: I want to be sexy

What: I want to lose 5 kg

“How” action 1: I need to eat 2 fruits and 5 vegetables per day, every day.

“How” action 2: I need to walk for 20 minutes every day


Here, you can see that the daily “’how’ actions” help to fulfill the needs required to achieve the Dream.


4. Find your measure

How do you know you’re progressing?


Finding your measure is the next step in the five rules to inspire you to stay fit and healthy. This is an important step to help not only reinforce motivation but also to prove to yourself that you’re moving closer to your wildest dreams!


Do this:

Look at different ways to record your journey. It may be a photo, video log, journal, belt or favourite clothes, or simple markers you develop with your doctor or trainer like resting heart rate, blood pressure, cholesterol levels. Other methods may include, your best time and total distance.


5. Love the process!

This is the big one, you gotta love the process! You must for a number of reasons:


  • It takes longer than you think

Always – humans are poor at estimating time and you’re no different. This will also test your patience.


What are you going to say at the end? That you were miserable the whole time? Get outta here! You’ll say you were a hero and bossed it – so you may as well tell the truth! This is why loving the process is important.


  • Doing the time IS PART of the price you MUST pay

Everyone has to pay something. Nothing worth having is ever given to you in life; you have to earn it to truly value it.


In a philosophical way, once you start your journey you’re already successful – it’s only a matter of time.


Alan Watts made a great statement about life and it’s applicable to this part of your life journey. This is my paraphrase of what he said:

Life is like enjoying music, you don’t wait for the song to end – you enjoy every moment.



Let’s do it! You know you want to! Follow these five rules and they will inspire you to be fit and healthy! No regrets!

Let me know how you go 🙂


Need extra help? 

  • My PURITY Protocol is an amazing resource packed with 6 secrets to detox your life and supercharge your energy. It’s my personal wellbeing philosophy. Check it out here.
  • The First Five Fitness program is a complete 35 day guide to nutrition, mindset, and fitness for beginners and intermediates AND it only takes five minutes blocks to start. Click here for details. 
  • Don’t know what or how to cook and prepare food?! Check out My Meals & Recipes book here. It’s packed with loads of practical, healthy and simple to make breakfast, lunch, dinner options as well as snacks and drinks.
  • Want live coaching? Click here to contact me. I look forward to working with you soon.


-beach thank you for the photo


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Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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