Want more success in life? Exercise may be your answer.
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| | In today's edition, Joe shares: - How to Deal with Pain
- Secret Benefits of Exercise
- How to Stay Motivated
| | | Spartans,
If you aren't already experiencing it, you will.
Pain is coming.
When it comes to dealing with pain in our lives, there are two types of people: those who fold, and those who thrive. It's up to you to decide if you're going to let hard times break you down, or if you'll let it strengthen you.
In fact, research from UC Irvine found that what doesn't kill you makes you stronger. The study revealed that individuals who faced a moderate amount of adversity demonstrated improved mental health, well-being, and greater life satisfaction over time, compared to individuals with no adversity at all.
Resilience isn't an innate trait; it's a skill we build through facing adversity. People who embrace discomfort and push through challenging experiences develop more emotional strength and a greater ability to bounce back from setbacks. (And I can say from personal experience that you tend to be more grateful, too.)
The way I see it is that pain is a crucible. It tests your grit, and that grit ultimately builds you back stronger.
When you experience dark days, here's a tip that can help: Researchers at Stanford found that reframing stress as a challenge, rather than a threat, can improve mental resilience and physical performance. Next time you're struggling, remind yourself: You're not breaking—you're building.
Conversely, those who avoid pain—whether physical or emotional—often fall into a cycle of avoidance and fear. This is well-documented in fear-avoidance models, where the fear of pain causes people to avoid activities that are good for them, leading them to feel less capable of tackling life's challenges head-on.
So ask yourself: When pain comes, will you let it define you, or will you define it?
Here's how to start: - Control the narrative: Replace "Why me?" with "What's next?" Pain is your proving ground.
- Use pain as fuel: Channel discomfort into determination. Each obstacle prepares you for life's hardest hits.
- Remember your community: Pain shared is pain halved. Lean on your team—they'll push you farther than you thought possible.
Here's to The Hard Way,
Joe | | Success Secrets of Exercise | While research has proven that people who regularly exercise tend to be happier, it also turns out that the most successful among us equate their achievements with working out. Here are three research-backed ways exercise can enhance your whole life.
1. You Gain Confidence According to a study in Health Psychology, maintaining a regular training schedule is an effective way to build self-esteem and well-being. The more confident you are, the more likely you are to stretch your limits and achieve more.
2. You Learn to Manage Your Time One study from Leeds Metropolitan University in Britain measured the productivity levels of officer workers during days when they used the company gym against days that they didn't. Unsurprisingly, on the days the employees exercised, they reported more effective time management, greater productivity, and finishing the day feeling satisfied with their day's accomplishments.
3. It Keeps You Sharp Regular physical activity can significantly lower your risk of cognitive decline, including conditions like dementia. In fact, research has shown that adults who remain inactive are nearly twice as likely to experience cognitive decline compared to those who stay active. | | You Ask, Joe Answers | Q: Hey Joe, What's your best advice for staying motivated when life gets busy? - Maya L.
A: Hey Maya, motivation comes and goes, but discipline will carry you through. When life gets hectic, focus on small, non-negotiable habits. For example, commit to just 10 pushups before you go to work or a 15-minute walk each day, and don't let anything get in the way of those things. Often, just starting leads to more. Finally, find accountability. Whether it's a workout buddy or a Spartan team, involving others keeps you motivated.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | They Said It | "Don't watch the clock; do what it does. Keep going." | – Sam Levenson | | The Hard Way Podcast | | "Any exercise is better than no exercise. Why do less than 20 percent of adults globally participate in any form of formalized resistance training? Why is that low uptake something we see over and over and over again?" | | | | To keep receiving this newsletter, sign up here. | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | |
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