My Notes

Use Fitness to Improve Life, Don't Sacrifice Life for Fitness The key is to use fitness to make your life better, not to sacrifice your whole life just to get fit. Fitness should add to your life, not take over your life.

Daily Choices Shape Your Life's Bigger Picture Recognize that each day's small choices and actions are actually building blocks that create the bigger picture of who you become and how you'll be remembered.

Something is Always Better Than Nothing Do something today - anything that gets you moving. It doesn't have to be perfect, it just has to happen. Any movement is better than no movement.

The Real Fear: Getting Weaker Every Year The scariest thing isn't having another stroke - it's getting weaker every year until you can't take care of yourself anymore and lose your independence.

Replace Low-Value Activities With High-Value Ones When you catch yourself doing something trivial or mindless, stop and replace it with an activity that's more aligned with what you truly care about.

Show Up When No One is Watching True mental toughness means doing the work even when nobody is there to see you, praise you, or hold you accountable. You do it because it's right, not for recognition.

What Happens When You Lose Muscle When you lose muscle as you get older, you're more likely to fall. A fall at age 70 can mean a broken hip, less movement, and your health getting worse and worse.

Diet is More Important Than Exercise for Fat Loss Most fat loss comes from changing what you eat, not from exercise. Exercise can help, but it's not the main driver of losing fat.

Mortality Awareness Strengthens Life Appreciation When you regularly contemplate that life is limited, you develop a stronger appreciation for being alive and for the experiences you have each day.