Have physical activity is important for well-being. This world creates a lot of stress and it’s difficult to have a good night of sleep. There is a new type of gym open 24-hours. It sounds good because, after a long day, it’s always possible to have a training session anytime.
body has a day-to-day rhythm and creates different types of hormones
at different time. At night, when the sun sets, you are tired and you
want to sleep. The body produces hormones to make us go to bed. Did
you notice? It’s the same thing for every human in each continent.
The problem is when you do your workout after the sun is down, your
body makes daytime hormones. It means it’s more difficult to sleep
and also lose fat. There is a crucial hormone for wake cycles and
sleep, it’s cortisol. In the morning, your body creates a high rate
to respond to the sunlight and make your body operational for the
the day, this rate decreases. In the evening, you produce melatonin,
a night hormone. Melatonin, at night, prepares you to sleep to be in
rest mode. Train late disturbs your cortisol and your melatonin. It
can take several hours to bring back theses hormones to a normal
level. The result is that it’s difficult to sleep during your first
hours of sleep, which is why you don’t have a good night. After a
training session, you can go to sleep because you are tired, but your
hormones will not let you have a deep sleep. A real deep sleep to
recover and also burn fat. Sleep is essential to losing fat, this is
why use the right hormone at the right time will give you nice
Is better in the morning or evening ?
people say is better to train in the morning and others say it’s
better in the evening. There is an interesting study. This research
shows that when you train in the morning, you active better your
metabolism. On the other hand, when you have a session in the
evening, you use more body energy. Click here to read the study.
Tell me what do you think about this extract. Thanks for reading.
Use Pareto’s Law by focusing on the 20% of your actions that contribute 80% of your results and using Parkinson’s Law to determine how long to complete a task.
Here are other actions to put in place to optimize your time :
Don’t disperse yourself
Stop multitasking – This has been scientifically proven to be a waste of time and productivity. Read this scientific study .
Stop interruptions – Things like smartphone notifications, emails or messages.
Remove unnecessary tasks – To find out if you’re doing a useless task, ask yourself this question from Peter Drucker : « Why am I doing this ? Is it necessary ? » With this question, you can easily delete unnecessary tasks. Exceptionally, you can use a notification on your smartphone that displays this question every 30 minutes. It’s a type of reminder all day long.
Identify the 20% of things and people that cause 80% of your problems and delete them. If it’s someone in your family, talk to that person 2-3 times a week instead of every day.
Automate everything you can
Many tasks can be automated in companies. For example to send messages on social media (I use Buffer ). It’s possible to automate a sale on internet, it’s the customer who does everything. The customer looks for a product, uses his/her credit card by filing out the payment form of the website, and the bill created automatically based on the information provided by the customer, etc.
It’s also possible to automate a company, this is the case of Drop Shipping. Drop Shipping is when you sell products that you don’t have in stock and that are sent directly from the supplier to the customers. Amazon offers this type of service too, you can put in their catalogs products that you sell and entrust to Amazon for the stock’s management, sending and returns of products. I wrote an article on Amazon’s drop shipping, here.
There is also the case of muses that explains Tim Ferriss in his book « 4 hours workweek ».
Focus on your strengths and delegate the rest. Create a list of tasks that you want to delegate with instructions. Then gives these tasks to a team by assigning each type of task to a specialist.
There is no point in reinventing the wheel. You can duplicate the recipes of your mentors success and use that in your own company.
A job that you did can be reused in a different form. For example, articles from a blog can be used to make a book, a podcast or a video.
4 actions to earn more
Determine your goal and strategy
Determine your goal, your process to reach it and the strategy to put in place. Here are some examples of strategies for developing your wealth :
Replace your salary with real estate income and start your own company.
Keep your work as employee and invest a maximum on stock market to create passive income.
Create a company to have a complementary income like a blog, a podcast or a Youtube channel.
Buy a piece of land and build several apartments (condos).
Optimize your management to spend less money
Analyse the things you have to pay to eliminate waste : unnecessary subscription, insurance too expensive, etc.
Print your bank statement and analyze it
Seeking a way to achieve the same result by spending less : compare, buy cheaper, negotiate to save money for the things you really need.
Optimize your taxation by reducing your taxes.
Recycle your skills and your work
You can work on something once and get paid several times. You can create a seminar, keep 3 children instead of 1, you walk 5 dogs instead of 1, etc.
You can also use a job you have already done to create complementary income. Foe example, if you like to take picture, you can put them in stock photos on internet.
Duplicate the processes known to create wealth
Pay yourself first
Make money work for you by saving at least 10% of your income to invest them.
Invest in yourself with training to learn new skills
Here are the options you can use to create a company that serves your life (and not your life serving your company). With internet it’s easier to use these levers with a blog, podcast or a Youtube channel by creating content.
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Everyone wants to work more efficiently to save time and make more money. There are 2 books to learn how to do this and I’m going to do a synthesis of 2. Maybe you already know theses 2 books, it’s « 4 Hours Workweek » by Tim Ferriss and « The One Minute Millionaire » by Mark Victor and Robert Allen.
Before you start, it’s important that you know that there is a special relationship between time and money. The idea is to better manage your time in your day to make your money work for you and make more money. There are several actions to put in place to do this and these actions based on 3 laws :
Leverage – Leverage gives you the speed to reach your goals faster. With a lever, you can control several elements. There are 5 types of leverage in 5 forms. We’ll see this in detail.
Let’s start with the leverage and its different points of support. There is a very interesting quote from Archimedes :
« Give me a place to stand, and a lever long enough and I will move the world »
Leverage allows you to reach your financial goals more easily and quickly. The higher the fulcrum is, the higher you can go up and far.
5 points of support
Money from others
Very useful in the real estate because the money of the banks and the tenant can allow you to have an additional income and a heritage. This heritage is largely financed by the money of others.
Skills of others
By meeting professionals who have more experience than you and mentors on your professional field, you can follow their examples. This allow you to access years of knowledge in a very short time, and avoid making mistakes that can cost you a lot of money and waste a lot of time.
Ideas of others
Find a partner who is willing to share ideas. For example to create your business instead of reinventing the wheel, you can join a franchise network to use and implement a business model that has been proven.
Time of others
Use the skills of someone who has more experience than you, by this way you can save. Delegate tasks.
Work of others
Support a team that is capable to manage things for you without you need to give last minutes instructions. Create a team with a list of instructions so that they are as autonomous as possible.
5 forms of support points
Mentors are an incredible source of information. Select the people who inspire you from the people who have succeeded in the field you want to master.
It’s known to many we can accomplish more than alone. A team makes it possible to work in synergy and to find solutions more quickly. Find people who have the same values as you and who have complementary skills.
One of the best example of a successful team is the team Steve Wozniak and Steve Jobs who together created Apple. Steve Wozniak is a computer genius, he created the first Apple computer, the Apple 1 and he largely created the Apple 2 that made the success of Apple. Steve Wozniak is a very nice person but at the time, he didn’t have the skills to sell these computers. Steve Jobs was a sales genius but he didn’t have the skills to create these computers.
Steve Wozniak and Steve Jobs separately have never been able to create something as impressive as Apple, the association of these 2 people who shared the same values and the desire to offer people computers easier to use have marked the history of computer with Apple.
The more professional relationships you have, the greater the leverage will be. Grow your network in the areas where you want to share and work.
Skills and tools
Having essential tools to reach the goal and mastering the operation of theses tools increase success. Skills to master are the power of persuasion, rhetoric and humor.
Using a good system increases the chances of success. To make money, there are millions of systems (there are so many on internet). The perfect system has 5 characteristics :
No need to liquidity
No risk or little
Require no time
Require no management
Require little effort
The truth is that is very, very, very difficult to find an investment system that has these 5 characteristics, but you have to try to get as close as possible to work less and earn more money.
Parkinson’s law or the 20/80’s law discovered by the economist and sociologist Vilfredo Pareto. This principle explains that 20% of the countries of the world share 80% of the wealth and that within these countries 20% of the people share 80% of the wealth. Here is the basis of this principle : « 80% of effects come from 20% of the causes », which means that a minimum of causes create a maximum of effects. Always try to identify in your actions or in your company, the 20% of actions which bring 80% of results.
Parkinson’s law discovered by historian and essayist Cyril Northcote Parkinson. This principle explain that the work extends so as to occupy the time available for the completion of a task. For example, if you put 2 hours to do a task that can be done in 1 hour, you still go for 2 hours. To have more time, we must force ourselves to have less. The basis of this principle is to do a task at 50% or 75% of the recommended time to do it.
In this section, we saw leverage, Pareto’s law and Parkinson’s law. In the 2nd part, we’ll see the 5 actions to be effective and the 4 actions to make more money.
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To start, a little explanation of dropshipping. Dropshipping is to entrust most of your logistics to an external service provider or to make it simpler, you outsource your logistics. For example, you sell fitness accessories on the internet. Everything concerning the reception of the product, storage of the product, packaging of the product and sending the product to the final customer is managed by the service provider. This is a concept proposed by Tim Ferriss in his book « 4 hours workweek ».
The most famous dropshipping provider in the world is Amazon with its service « fulfillment by Amazon » Here is how it works, you reference your product in Amazon’s catalogue, you order your product from your supplier by telling to your supplier to send the product to an Amazon’s center.
As you see Amazon takes care of the storage of your products. Now when a person buys your product on Amazon, it’s Amazon that handles delivery to the final customer and billing. Of course, Amazon takes a commission that is about 30 % of the sale price. Yes, that’s it, so you have to pay attention to your profit margin.
Today there are more and more people who create dropshipping companies to buy products to import on Alibaba. They do market research on the internet, they do tests and sell these products on Amazon USA, Amazon Canada, Amazon Germany, etc.
it’s possible to earn tens of thousands of dollars per months with an excellent profit margin.
A dropshipping company is interesting because there are fewer constraints than the classic e-business. But there are always risks. You have to buy a little stock (so the stock is at home) to your supplier to see if you can make several sales on Amazon before outsourcing your logistics to Amazon.
Make your first sales
There are several ways to create a dropshipping company, it’s up to you to find the one that fits you. Do your best to minimize risks and a plan B if things don’t go well.
To minimize risks to the maximum, you need to train yourself about dropshipping. Read books about dropshipping, do your own research to try to figure out what products interest people and buy a small stock of products to sell them yourself. The best scenario is that Amazon takes care of everything including find customers. But for this to be possible you have to make marketing efforts to have the first sales. Once you have made the first sales, you have launched the machine.
Once you have made the first sales, an Amazon’s algorithm will help you. Yo know when you see a product on Amazon, at the bottom of the page, you have a « customers who bought this item also bought » zone. When your product is on this list, Amazon helps you find new customers and it’s cool.
Make your own marketing
Amazon helps you for your logistics and find new customers and it’s really cool but don’t be naive. If Amazon changes its algorithms, your sales can decrease. To avoid this situation, you have to do your own marketing. An excellent strategy is to create content with a blog, a Youtube channel or another social media.
The idea is to create content to create a community. For example, if you sell fitness accessories, you create content about fitness to create a fitness community. Content allows you to have fans. You build a community and your mission is to help people in your community to reach their goals. And that makes the difference between you and your competitor.
If you’re interested in creating a dropshipping company, the first step you need to do is to train yourself by reading books, watching video on Youtube and participating in online or offline training. Here, now it’s up to you to hustle.
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I see a lot of entrepreneurs make this mistake. They create their companies based only on their technical skills. A good baker who create his/her own company is a excellent start but we must not forget the second part of the equation. When you create a company, you need to learn a second job, entrepreneur (CEO and manager).
Technical skills aren’t the same as the entrepreneur’s skills. A person can be very good technically in his/her job and bad as an entrepreneur. It’s important to spend time learning entreprenarial skills needed to avoid bankruptcy.
To be seriously trained as an entrepreneur is important. I think in your country there are mandatory training course for business start-up. Unfortunately, these courses last only a few days and it’s not enough.
It’s true that it’s complicated because there are no good academic trainings on entrepreneurship. By example successful business rate created by business school students is about 10 %.
I think it’s possible to train ourselves at the core of entrepreunarial skills with books. The Personal MBA’s list is a good start.
Did you see, the list is long. I advise to read these 3 books to start more easily.
« The 4 Hours Workweek » is a way of seeing entrepreneurship in another way. This book breaks the codes and allows you to have a more open mind to have more opportunity.
The Personal MBA is a summary of the essentials of what you need to know to build your company. The book is excellent but the problem is that it lacks coherence, which makes is a bit difficult to imagine how to use these concepts in your company. But don’t worry because with this book you’ll have the theoretical knowledge that 90 % of entrepreneur don’t have.
« The Ultimate Sales Machine » explains how to set up an effective system for sale in your company.
With books, you can have acces to the best brains for cheap, it’s cool.
Meet others entrepreneurs
To create opportunities for you, I advise you to meet creation of company’s organizations in your city.
The ideal is to make a combination of books, training (online and offline) and meet entrepreneurs. It’s a mix of theory and execution. You know, you can have all the theory of the world, if you don’t act, you will not able to change things. This is why that it’s motivating to meet entrepreneurs, precisely entrepreneurs who are more successful than you so that you can always remain motivated despite obstacles.
It’s like in sport, all athletes want to become world champion or Olympic champion. Having this state of mind in entrepreneurship is excellent. I hope you want to become the best in your market.
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As Agent Smith says in the movie « Matrix » : « Do you hear that Mr. Anderson ? That is the sound of inevitability ».
When a character from a movie ou comic says it, it’s impressive but it’s more than that.
Inevitability can manage our lives and become a self-fulfilling prophecy :
Well, I will become fat and have blood pressure problems like my father. I will have a family and I will become like him. Not suprising that I fail everything.
Well, I will break this circle. My children will be the first of the family to have healthy a healthy father. Children with parents who have healthy habits. This is what will happen.
I will not succeed to lose weight like I did a lot of time. I can’t win against my genetics. Why continue ?
I will be healthy. It’s a long journey and I will have difficult obstacles but it’s to me to take my success. I know that it will be long and I go forward step by step. I will go where I want to go.
If you look like Person a and A, it’s the moment to take the first steps to become like Person b and B.
I remember in what state I was when I read for the first time « 4 hours workweek of Tim Ferriss.
I ask to myself for several weeks if it was possible to live this. I was doing a lot of research on internet to find evidence. After all this evidence, I said to myself : « If people can do it, I can do it ». I don’t know how but I will test the indications of the book.
After creating several blogs and websites, I created my blog THEstephaneANDRE.
After few months, I watched a Gary Vaynerchuk’s video that proposed rather than to create content, document ma days about my training and my blog. Like a reality show. This concept make me change my mindset to reach my goals. I have more success and I start to have the mindset « positive inevitability ».
Relation with yourself
Paolo Coelho said in this book « The Alchemist » : « When you want something, all the universe conspires in helping you to achieve it ».
You will tell me that you know this kind of story and I need a vision board, the book « The Secret » and wait that others people help me.
Ok,ok, remove the vision board and the book and ask yourself this question :
Are you the kind of person who look bad things go bad or wait that bad things go bad to say : « I told you ! ». Or you’re the kind of person who assume that things are going well and take step to make them better ?
Whatever you believe, it’s true. We know that pessimitic people always seem to have bad luck and optimistic people always seem to have good luck.
You work for the inevitability you want
We know what we want and we know we need to work hard to have it, so we do it. While other wait for luck to come to them, we create our own chance.
Winston Churchill say : « Success consists of going from failure to failure without loss of enthusiasm ».
Each fail is an element that can slow us down to this inevitable success. Like scientists have wrong hypotheses, each fail is a chance to get closer to the goal. No reason to give up.
We expect to win. We hope to succeed. Break obstacles to prove that this possibility is correct. We have a responiblity to our inevitability.
Prove it to yourself
I just understood that « expect to win » or « feel more positive about yourself » is the half of the equation.
Wait that good luck or bad luck come to me is the same result : nothing !
As say Andy in the movie « The Shawshank Redemption » : « Hope is nothing without action ».
In the book « Unbroken », Louis Zamperini endured incredible obstacles and he never gave up hope. He always did what he could to prove that he was fighting nonstop for a good reason.
The best way to prove to yourself that your success is inevitable, it’s to do small victories :
You want a better health ?
Proves to yourself that you can change by walking for 5 minutes during 30 days nonstop.
You want have a company ?
Earn 1$ or help a person. Then hustle and scale.
You want run a marathon ?
Run for 1 minutes. Then, find a way to run more than the day before.
Identify the version of yourself at the level 50 and go forward step by step in this direction.
Make a change and it doesn’t matter if it’s small. By adding all these changes and each small victories, this future become more and more concrete.
Expect the inevitable
It doesn’t matter if you try to lose weight, run a marathon or gain muscle, stop to wait things go bad and start to expect things go good.
You know what you need to do and everydays you do a little step to be closer to your goal.
You deserve it, you deserve to be happy, you deserve to be healthy.
Each day is a chance to be closer to your success or a chance to simply delay your success.
Did you have to prove a win to yourself before you started to believe ?
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Muscle memory is an action execute with a lot of repetitions physically or mentally. The body will learn to execute this action more effectively using less brain power.
Your muscles don’t have brain but rather your brain learn to create a procedure list to execute tasks as quickly and efficiently as possible. The majority of the time you do these tasks in mode « procedure » of your brain and this become automatic. It’s like cache memory in your computer or smartphone.
When you play at the first time to a video game, you must learn how the controls work (and you’re really bad). You must learn to :
Look left and right
Jump and rolling
Move, avoid enemies
Attack, defend, cast spell
After several hours of gaming, your muscles begin to memorize. After several days or weeks, you do these things effortlessy.
Defeat a boss with combos, rolling, attacking, defending and spell casting.
Muscle memory isn’t only for video games. This helps for several things : driving, cut vegetables, play a musical instrument, etc.
When we decide to be healthy in the real life, this concept of « automatic response » is an important element.
Unfortunately, this can have bad effects :
If you spend several months to learn badly to do squat, it’s very difficult to stop this bad habit and relearn the squat in the right way.
If you learn to play a song in a bad way (or another activity), you learn to your body « it’s the good way to do it », even if it’s the bad way.
When you are busy at school/work and take candy and soda to manage stress, you brain will be train to say : »it’s the most effective way to be happy ».
We really talk about to build habit. Muscle memory can help us to understand how and why we failed in the past and how to do to change it
Muscle memory in the life
We’re creature of habits. The things we do everyday like the way we walk, the way we talk, the way we sleep (or not), things that make us happy or sad are the result of hundred and hundred of repetitions of these activites.
When we try to create new habits, it’s a lot, a lot of work.
For exemple, rather than going to McDonald’s, we must remember of :
Go to the supermarket
Take vegetables and chicken
Go home and prepare vegetables
Prepare the table
If you don’t have these habits rooted in your brain, just read this list can be exhausting.
Look this exemple : rather than stay a home to watch the TV, we decided to learn squat :
Get under the barbell
Tighten the shoulder blades and place the bar correctly on the trapezoids.
Inhale deeply and go down
Knees lined up with toes
Explode back up with proper form
You saw these 2 cases, there is a lot of change !
Automatics things like going to McDonal’s or watch TV, come easy. We’ve always done them and thex require little effort. It’s like a second nature. The second part (new habits) require a lot of amount of effort (don’t worry, you can do it). I tell you, there can have barriers or closed doors the first few times but you must not give up.
After all these repetitions to have healthy habits, I can confirm that train and eat heatlthy is a second nature for me !
How to build
In the Malcolm Gladwell’s book « Outliers » , he talk about the concept to master. In his research, he found the the most experts spend around 10 0000 hours to master their professions.
The most important is to not to spend 10 000 hours to practice. It’s to spend 10 000 hours to do the good practice.
Play the same song on piano in the wrong way during 10 000 hours will only allow you to play with eyes closed this song in the wrong way.
Work actively on your technique with a coach or a teacher to focus on imporving all aspects of playing the piano.
To build this muscle memory in our life, we don’t need to spend 10 000 hours of practice living healthy but we need to practice. Without do regulary a healthy activity, you will never feel your new healthy activity like a second nature.
You need to :
Take one or two new habits you want to create. No more !
Make things easy to do this activity. Minimize difficulties between you and this new life activity that you want build. Find a way to complete this activity using the minimum of willpower.
Take one or two new memory : Rather than to completly change your training program to stop to use machine and start to use barbell/dumbbell, change just one exercice. Instead to do Leg Press, do squat. After 3 weeks when you feel good with squat, you can change another exercice.
Minimize difficulties for the new activity : Do you want run every morning ? Sleep with your running clothes, put your alarm clock across the bedroom and put your running shoes next to the alarm clock. You are half ready, right ?
Remove the need to remember what you need to do : I rename the alarm of my smartphone « Meditation ». When I wake up, my smartphone tell me to do my meditation.
Eliminate the need to use the willpower : I spoke of willpower. We all know we need to eat healthy and do more exercice but we don’t do it. Then when we try to rewrite our DNA and our second nature, we must be strategic.
If you are always tired after school/work and you miss your training, maybe is better to do your training in the morning before to go at school/work ?
If you struggle with unhealthy foods during stress moments, do a « purge » and throw out unhealthy foods from your house. It’s harder to eat junk foods when you must go out to buy one.
If you struggle to stop to pick foods from fast foods before you go home, change streets. Choice different streets to go home, streets without fast-foods.
The essence of all that has above is the practice. You train your brain/body as an integer to build healthy automatic habits.
Momentum is a powerful thing : If you can’t do all these healthy habits when you life become crazy. Take one or two healthy habits you can do and continue to practice. By this way, you don’t need to start back at square when your life will return to normal.
What new habits you want build and what tactics you use ?
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