Greetings 4am Fitness Crew.

Tigers are relentless in the pursuit of their prey, but they are not impulsive, impatient, or reckless. Tigers are admirable practitioners of patience. Tigers embrace stillness. It is a strength.  Tigers value calmness. It is a strength.  We often only promote the ferocity, speed, and deadly execution of the tiger, while ignoring the predator’s uncanny ability to begin its hunting expedition with stillness, calmness, and patience. 

When preparing to execute its mission, the tiger’s weaponization of patience is tactically employed. Observe this master predator move its massive frame with a quietude that a mouse will envy. With the rhythmic accuracy of a finely tuned timepiece the tiger strategically circles around to approach windward from its quarry – before initiating a sometimes twenty minutes crawl over ground which can ordinarily be covered in mere seconds at full throttle.  

Tigers also respect their prey and the mission. Tigers approach their prey conquering task with the same single-minded ferocity – whether it is a lamb or a lion, the attitude does not change. The tiger is there to conquer. The tiger is there to win.  

Like the tiger we live in a jungle. They are prey (challenges) all around, but there is also an abundance of opportunity all around. If we respect the challenges in life and relentlessly seek the opportunities that abound, success will be ours.

Apply this Tiger Conquering Mindset to your fitness goals. Be Still. Be Patient. Plan Meticulously. Execute Decisively. 

Tip: “Tiger-ing” is some intense stuff. Before you enter the fitness jungle see your medical professional.

1.  Stillness

Tigers understand the realities of jungle life requires the virtues of stillness and patience.  Even though tigers are powerful, agile, and insanely fast, these smart creatures appreciate to achieve success in the jungle, the qualities of stillness and patience are needed – or all that strength, agility and speed will be useless. Wait patiently. Embrace the virtue of stillness.

In this still and quiet space, pull out your pen and journal your fitness and wellness goals.

• Drink more water.

• Be better at managing stress.

• Adequate night’s rest. You know 4-5 hours of sleep does not constitute “adequate.” Check out our blog on sleep.

• Walk the nature trail with your grandkids.

• Eat a healthy breakfast daily. Fast food, takeout window breakfast is not healthy. Check out our expanding recipe section.

• Implement a daily stretching routine. Check out our blog on stretching.

• Join your spouse and her friends on those long and fun weekend bike rides.

• You miss swimming and want to be fit again to resume your favorite recreational activity.

• One of the most unforgettably fun experiences of your life was hiking through Central America as a teen with your parents and now you want to share that experience with your kids.

• Add your goals to this list.

Tip: Meditate on your Goals. Embrace your Goals. Own your Goals.

 2.   Plan Meticulously. Journal Meticulously.  

The well-used adage still holds true - if you fail to plan, plan to fail. Planning is the road map to achieving your goals. Like any useful map, it entails careful and detailed planning. Do not rush this process.  Document your plan!

There is no one path to fitness. We are walkers, runners, riders, swimmers, hikers, just to name a few. Whether you are a single activity enthusiast or the multi-sport type, the following elements are indispensable for an integrated, well-balanced, and effective fitness plan.

a.  Aerobic Fitness

Exercise routines and activities that push your cardio and cause you to breathe more deeply and more rapidly. Cardio-Endurance rich exercises such as running, swimming, biking, and dancing induce deep breathing that is great for your heart, blood vessels, lungs, and muscles.

b.  Muscular Fitness

Also referred to as strength training, muscular fitness improves muscle tone and bone health which in turn helps you maintain a healthy weight. You have lots of options for strength training, from your own body weight and resistant bands to free weights and weight machines.

c.   Flexibility

These exercises reduce muscle tension and allow your body to move freely. The good news is a flexible body has a reduced chance of injury.  Do not neglect stretching, whether before, after or during your exercise routine. Also, consider joining a yoga class at your community or neighborhood gym. Check out our blog on stretching.

d.  Core Strength

The need for core strength goes beyond a washboard stomach – it is a critical component for stability, balance and efficient movement. Exercise routines that activate your core muscles (abdominal muscles) not only elevate proficiency with recreational activities but also impact your everyday functioning by improving posture, improving lower back health, and preventing falls.  Core exercises can be done anywhere with little to no equipment, some of my favorites are the plank or modified plank, standing bicycle crunch, and mountain climbers.

e.  Nutrition

A well-balanced diet is fundamental to a well-balanced fitness program. If you are pushing your body and are not properly fueling it through proper nutrition, your fitness goals will crash and burn. Do not risk your health.  

To ensure that you are powering your body with high quality nutrition, eat the rainbow. Delicious and nutritious veggies and fruits – you know, the raw kind - or boil and bake them. Stay AWAY from highly processed foods. Check out our expanding recipe blogs for delicious and healthy post-workout smoothies, breakfast recipes and other healthy meal suggestions.  

f.  Hydration

Water! This no calorie ageless wonder should be #1 on your healthy drinking list. Water should be your trusted companion before, during and after your punishing exercise routine. According to the Centers for Disease and Prevention, water helps your body:

• Keep normal temperature

• Lubricate and cushion joints

• Protect your spinal cord and other sensitive tissues

• Get rid of waste through urination, perspiration, and bowel movements.

Source: CDC.gov; “Water and Healthier Drinks.”

g.  Sleep

“a” to “f” will be severely compromised – counterproductive if sleep is insufficient. Adequate recovery is necessary for your fitness program. Recovery is best accomplished by developing a healthy sleep routine. There are many sleep devices out there in the form of apps and trackers that might be beneficial to you. Check out our blog on Sleep.

 h.  Journal

You have fine-tuned your fitness goals and have finally completed the exhaustive task of your fitness plan. You are almost ready to move to the execution phase. But the best laid out plan is destined for failure unless there are accountability and monitoring tools, both of which journaling excels in. Want a tool that tracks your goals, keeps you abreast of your progress, holds you accountable and boosts your motivation? Start penning “the Best Story Ever Told” – your story. Check out our blog, “The Best Story Ever Told.”

Tip:  As a fitness trainer and wellness coach, I am constantly pushing my clients to attain their fitness and wellness goals. But these goals must be pursued in a balanced and safe environment that minimizes the risk of injury and burnout; “a” to “g” represents that approach.

 3.  Pull together your Team

This is where we have some divergence with our tiger friends. Tigers are notoriously anti-social. And their solitary behavior works well for them. Not us humans. We are stronger as a team.

Your team will involve motivators, accountability partners, training partners and even some specialist if needed. Even though some of my clients have tried to convince me – I do not think it is humanly possible for one person to have all those traits – motivator, accountability partner, training partner, etc. Sure, overlapping roles will occur, however in a well put together team overlapping will be complimentary as opposed to conflict. Let us briefly examine the positions needed for a successful support team.

a.  Motivator

Even though my motivators (I have a couple) have not competed in distance running events, they participated in high school and college athletics and therefore come with firsthand experience at what it takes to succeed in achieving fitness goals. That firsthand knowledge is indispensable as it activates empathy as opposed to flattery. Other needed qualities are solution focus, active listening and respect for you and your goals.

 b.  Accountability Partners

 Accountability can be daunting and demanding – but it is necessary. In the fitness and wellness space accountability partners can actually be enjoyable. Technology makes the process easy, fun, and accurate. My accountability partners – here again I have more than one – are cyclists and walkers. Jen has accountability partners who are swimmers and runners. While you may or may not be involved in the same fitness activities, you all have one goal, encouraging each other to achieve excellence in the fitness space. Encouraging each other to close that exercise ring today.

C. Training Partner

 Whether you are lifting weights with your friend in the basement gym or meeting up for a 6am swim, training partners push us, complement our efforts and often are our de facto coaches. But what is the best fit for a training partner? Since you will be spending considerable time with your training partner – you should have a relaxing and respectful friendship. You must have each other’s back and also be open to each other’s suggestions.   

Lifting weights, cycling or distant running – I want my training partner to push me. Push me out of my comfort zone. I relish hearing; “Let’s do one more set” or “want to hit that hill again?”  In this fitness jungle you NEED a training partner to protect you – protect you from undermining or not maximizing your effort. Your training partner should be of comparative fitness proficiency – so you both can bring out the best in each other. Also, it is an added benefit if your training partner can bring out some hearty laughter.

d.  Personal Fitness Trainer (optional)

The #1 reason people come to me as a fitness trainer is, “I want to get to the next level of fitness.” That next level might be in cardio, weight loss, strength training or all the above. You sometimes need a fitness professional to complement your efforts.

Your personal trainer is a trained and experienced fitness professional who will work in partnership with you to customize a fitness program towards the achievement of your fitness goals.

Most fitness trainers I know are competent professionals, however interview several trainers before deciding on your “right fit.” If you are part of a gym, observe the different trainers and get your “fit.” If you are looking for an in-home or office trainer reach out to friends or neighbors who have or have had trainers for references.

While your personal trainer will offer a safe, creative, motivating, and challenging environment to meet your goals, it is still your fitness program.  Own it.

e.  Wellness Coach (optional)

Wellness coaching transcends the parameters of fitness to create a holistic wellness environment that is client centered and client empowered. This wellness coaching approach collaborates with you - the client, to identify obstacles, challenges and solutions towards the achievement of your wellness goals. For more on the pillars of wellness go to our section on Wellness Coaching.

f.  Nutritionist (optional)

Nutrition is a complicated topic – because the human body and what it has been through is complicated. There is no magic bullet – fruit, vegetable, or protein shake. If you need more information on nutrition, I recommend nutrition.gov - a balanced, objective, and comprehensive resource. I also highly recommend talking to a registered dietitian (RD) if you need a more customized approach.

Tip: Your team should fully understand and embrace your plan. I know you appreciate feedback, so I am confident you have made the necessary adjustments suggested by the group - and everyone is now fully on board.

4.  Execute Decisively

There is a time for stillness, there is a time for calm reflection, there is a time for planning meticulously. Now is the time to unleash the tiger within.

Let us do this 4am Fitness Crew!!!

Concluding Thoughts

For an animal that we so admire, it is perplexing that we have driven these beautiful creatures to the brink of extinction. According to the World Wildlife Foundation, 100,000 wild tigers roamed Asia just over a century ago. Today that figure stands at about 4,500. Please visit the World Wildlife Fund website to learn more about efforts to save this wonder of nature from extinction.

Ready to start your wellness journey?

Visit our Wellness Coaching page to learn more and schedule your consultation today!