字幕来自[豹哥健身]APP 每日五条精选健身视频
每早起床后严格完成一些计划 waking up everyday in implementing immediate daily discipline into your life
是个提升你生活质量的好办法 is the greatest opportunity right now to start living your greatest life
学会练肌肉后 so once you've mastered muscle building
下一个提升自己的办法 the next step in building your greatest body
就是学习如何调整身体状态 is now starting to learn how to control your physiology
从每天早晨开始 and that starts up here
我们每天都压力山大 so so many of us live this stressed reality
每天活的像打仗一样 where we're always in a fight-or-flight response
总是神经紧绷 we're always in a state of sympathetic arousal
自主神经紧张 high sympathetic arousal of your autonomic nervous system
这会影响我们减脂增肌 and that's gonna prevent you from building muscle burning fat
让我们无法放松 relaxing you're always gonna be in this stress state
压力感是我们的大脑产生的 and stress is a perceived state that happens in your brain
那我们该如何开启一天呢 so here's how I want you guys to start your day
行汝之不能 这是我告诉自己的话 if you can't you must is something that I always say to myself
还有我的教练客户 and all of my coaching clients
如果你无法冥想 if you can't meditate isn't that an indication that maybe you should start
如果你无法做瑜伽 if you can't do something like yoga
那你就应该去克服这些不能 isn't that an indication that maybe you should start
所有你碰到的困难 if you can't do an exercise if you have a hard time building a body part
你都应该直面它 努力去克服它 take it upon yourself to say if I can't I must
化吾之所短 I'm gonna take my weaknesses
为吾之所长 and turn them to end them into my greatest strength
让弱点不再是弱点 don't just no longer make them weaknesses
让短处变为长处 turn them into your greatest strength
我作为一个健美者 最喜欢的品质是专注 so for me as a bodybuilder the thing I thought I liked the most was focus
能专注地健身 控制饮食 I could work hard I could crush it I could be focused on a diet
能严格完成计划 I could follow a diet no problem
但每次到健身房后我都会分心 but when I got in the gym I was very easily pulled in different directions
有太多纷扰让我无法专注 I had so many things going on my life I lacked focus
所以我克服了它 把它变成了我的优势 我开始每天冥想 so I turn it into my greatest strength and I I started meditating every single day
每天你起床时 so when you wake up in the morning
会有很多事情阻碍你通向成功 there's so many things are drawing you away from setting the day up to be successful
所以你需要个清晨计划 you need to think of a morning routine
成功人士都有清晨计划 everyone who's successful in life has a morning routine
一天之计在于晨 it sets their unconscious up and says their day up to be great
选择三件简单的小事 so pick the things and make it simple make it three things
来开启自己的一天 that you can do as soon as you wake up
赢得了早晨 你就赢得了今天 that sets you up to know you've won the day
我的清晨计划是 so for me what does it look like
做冥想或者瑜伽 I wake up first thing I'm doing is I'm meditating or doing yoga either one
总之会做其中一个 it'll just flip-flop if it's one or the other
有时会一起床就做瑜伽 so sometimes I get up I'll go immediately to yoga
紧接着冥想 and then I'll do my meditation right after
如果我先冥想了 if I'm doing my meditation first
接下来我就会去训练 maybe then I'm going to the gym and I'm training
总之我要给自己一个积极的心理暗示 so it's first things I'm doing is solidifying my unconscious mind
去保证我的大脑 to make sure that my ability to control my monkey mind my lizard brain is
处在个清醒的状态 very very conscious I'm very aware of keeping my sympathetic state down
然后再去训练 from there I'm gonna go train my physical body
再去控制饮食 and then from there maybe something to do with my nutrition
所以你需要学习的三件事是 so those are three things that I want each of you to start implementing
提升自我意识 is something that's gonna improve your conscious mind
强化身体素质 someone's gonna improve your physical body
健康饮食 and some control over your nutrition
如果你训练上有什么困难 so if someone has a hard time getting in shape create a plan
制定计划会有很大的帮助 create a daily nutrition plan
有了计划 你只要跟着做就行 that all you have to do is follow
不用担心别的 it's so simple once you have the plan
给自己积极的暗示 now you can prove to yourself unconsciously
暗示自己一定能完成目标 that I'm someone who crushes every goal I set out
在每天内心的挣扎中 you get every day as an opportunity to tell yourself am i a winner or am i loser
坚定地追求积极的一面 set yourself up for opportunities to win
无论什么东西阻碍你的计划 knowing that I don't want to meditate every day
社交媒体也好 邮件也好 I want to go check my social media I wanna go check my email
银行账户也好 I'm gonna check my bank account whatever it is you want to do
不要去管它们 stop doing that set yourself up to know
坚定地告诉自己 我的生活我做主 unconsciously you are a winner you are someone who gets shit done
每天都要坚持 and when your day every single day
每个早上 在任何人 three things every morning before anything else happens
任何事能打扰到你之前 before you turn on your phone before I turn on your computer
完成那三件事 before your family wakes up
主宰早晨 你就能主宰今天 three things that lets you know you've already won the day
如果你想学习更多有关清晨计划的内容 if you guys want something awesome to add to your repertoire
可以关注下firstform的晨计清单 Andi？？ Ella from firstform has just put out something called the power list
这就是个专栏日记 it's a journal very simple journal
教你如何赢在清晨 that gives you here's your three things to win the day
每天睡觉前 pick up that book and write them down every day the night before
做好第二天早上的计划 what are my three things I got to do
像我就是每早要冥想 so for me right now it's I gotta meditate
要练肌肉 I get do something to improve my physical body
要斋戒 虽然这对我来说很难 and either I'm gonna fast because I'm not good at that it sucks it's hard for me
或是保证我的饮食计划足够严格 or I'm gonna make sure that my diet is very very specific
完成它们 你就能赢下每一天 and that's it you've won the day everything else happens after that
你就能成为人生赢家 is gonna be icing on the cake
升职加薪 迎娶白富美 set up three things that make you know you're successful
走向人生巅峰 have an awesome day wake up kick-ass repeat