“You have the same number of hours in the day as Beyoncé.”
Everyone knows someone who works full time, volunteers, runs a successful blog, and somehow still finds time to go grocery shopping, cook organic Instagram-worthy meals, foster a loving relationship, walk his or her adorable Boston Terrier, and, oh — train for a half marathon.
These kinds of “super-achievers” have the same number of hours in the day as the rest of us, but somehow, they always seem to get more done. How do they do it?
As a psychologist and life coach who has spent thousands of hours working with clients over the past 28 years — including hundreds of hours with clients who meet this super-achiever character profile — here’s what I’ve noticed about people who consistently succeed. Plus: How you can tweak your mindset to become a high achiever, too.
Narrative: (Duration – 54:00 mins) → My Run Log After a wicked hard day yesterday, today was a welcome step down a couple of notches. I actually worked out with my daughter and she was diggin’ it. I think she might have been liking Rihanna’s (‘FourFive Seconds’) and the other music from the workout track than the actual exercise, but I will take it. Specifics: Did Total Burn HIIT movements as indicated below (24:00 mins) – I worked out at level 2 for this series doing 15 rounds. Afterwards I moved on to 30 mins on the Elliptical – 16° incline/80-85 RPM/Resistance-3. Motivational music – “Spring Fever (RockMyRun)” – This was a free download from iFit that I probably listened to once. I tried it out today and it was ok. It was not too intense a workout, so it sufficed. Scroll down to check it out the link to it. That’s it for today – 6 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 24
Protein Bar ✅
Frittata ✅
– will update
– will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D21 – Skier✅
D22 – Rocky ✅
D23 – Power Burn
D24 – Total Burn
FREE
Skiers: 30sec/1/10
Jab + Jab + Cross: 180sec/1/10
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30&15sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 24
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1939
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 80.93 (77.35+ 3.58) miles (Goal 90/ 9.07 remains) Total Calories: 40,789 (38,850+ 1939) (Goal 37,000/ +3,789)
WORKOUT MIX OF THE DAY– Spring Fever (Click Graphic below to see listing and listen)
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D17 – Shredder✅
D18 – Combo HIIT ✅
D19 – Power Burn ✅
D20 – Total Burn✅
FREE
High Knees: 20sec/1/10
Toe Tap Hop: 40sec/1/10
Push Ups: 4sec/2/10
Side Leg Raises: 40sec x1x15
FREE
Climbers: 20sec/1/10
Speed Skater Slide: 40sec/1/10
Side Arm Raises: 60sec/1/10
Side-to-Side Chops: 20sec x1x15
FREE
Basic Burpees:20sec/1/10
Exercise 3
Raised Arm Circles: 60sec/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D13 – Burn Baby Burn✅
D14 – Hopper ✅
D15 – Flappy Bird ✅
D16 – Stepper ✅
FREE
Jumping Jacks:180sec/1/5
Hops: 30sec/1/10
Side Arm Raises: 30sec/1/10
Knee Strikes: 40sec x1x15
FREE
Exercise 2
Side-to-side Single Leg Hop: 30sec/1/10
Raised Arm Circles: 30sec/1/10
Reverse Lunges: 20sec x1x15
FREE
Exercise 3
Half Jacks: 30sec/1/10
Speed Bag Punches: 30sec/1/10
Exercise 3
FREE
Exercise 4
Side-to-side Hop: 30sec/1/10
Overhead Punches: 30sec/1/10
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D9 – Double Burn✅
D10 – Blade Runner ✅
D11 – Move It Move It ✅
D12 – Total Burn ✅
FREE
Jumping Jacks: 30sec x 2 x 10
High Knees: 80sec x 1 x 12
Lunge Step Ups: 20s/1/10
Side Leg Raises: 40sec x1x10
FREE
Plank Jacks: 30sec x 2 x 10
Exercise 2
Butt Kicks: 20s/1/10
Knee Strikes: 20sec x1x10
FREE
Exercise 3
Exercise 3
CrossClimbers:20s/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
I am 23 years old . I have realized the following myths over the past 3 years.
Having a good job will solve all your money problems : I used to study a lot during my college days just for getting into a good company. I thought if I get a good job I will not have to worry about money again in my life. But getting a job is just the beginning of your race to earn more and more. Your expenses keep on increasing with your income and you will never be satisfied with whatever you get.
Doing what you tell people you will do
If you can teach your kids a useful skill that will always help them with their career: teach them to be reliable — to do what they say they will do. (It is harder than it sounds.)
If you consistently do what you say you will do, you will almost certainly be someone people desire to have on their teams. It is so rare that when you work with someone who is reliable, you never ever want to work with anyone else. You will do anything to keep that person on your team.
Narrative: (Duration – 87:20 mins) → My Run Log Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!! Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2miand then the Elliptical – 15° incline/79-84 RPM/1-2level. Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah! That’s it for today – 8 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 22
Chick-Fil-A Deluxe ✅
Baked Chicken ✅
–
–
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D21 – Skier✅
D22 – Rocky ✅
D23 – Power Burn
D24 – Total Burn
FREE
Skiers: 30sec/1/10
Jab + Jab + Cross: 180sec/1/10
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 22
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 74.06 (70.45+ 3.61) miles (Goal 90/ 15.94 remains) Total Calories: 36,848 (34,848+ 2000) (Goal 37,000/ 152 remains)
WORKOUT MIX OF THE DAY– Super Twerk (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below” WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
