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pick a sport and double your lifespan on today's episode. Today's episode is brought to you by Social Pilot, the social media and marketing tool for bloggers and small businesses. Join over 20,000 social media pros at serve. No master dot com Backslash social pilot today Are you tired of dealing with your boss? Do you feel underpaid and underappreciated? If you want to make it online, fire your boss and start living your retirement dreams now then you've come to the right place. Welcome to serve no master podcast where you learn how to open new revenue streams and make money while you sleep. Presented live from a tropical island in the South Pacific by best selling author Jonathan Green. Now here's your host. A few episodes ago, we talked about becoming healthy and taking responsibility for your health. As someone who owns your own business, runs her own business and controls your schedule, you're more and more responsible for your own destiny. This is something that many of us are nervous about were scared off and it's a little bit overwhelming. We talked about how you need to start by taking responsibility for your numbers, knowing what risk categories. You're in what you're doing and what right and what you're doing wrong. Just being responsible is the first step. This is not a podcast. This is not a path, right? I'm gonna give you an entire diet or exercise regime. This is about giving you tools to make life change easy. I don't like changes that are hard. So I'm gonna share with you a few of the changes that I made in my life that were very effective. When you say to someone, you need to go on a diet, you need to lose weight. It sounds awful. Sounds like a punishment. It's what we all hate it. It's very hard to live healthy when living healthy. Sounds awful. And most people who pitch living healthy have a way of making it sound like an absolute nightmare. There's someone I know right now who is a type of vegan or vegetarian. I don't want to be very specific because I don't want to go too far, but they're always talking about their form of vegetarians. But how it's better than other types of being a vegetarian and have no one really understands it like they dio but it never sounds appealing. It's so interesting to me that people that want to proselytize the most always make it sound the least appealing, don't they? So I want to give you something, a set of tools and an idea that could be very exciting. And what I want you to do when you think about the idea of adding excise to your life is removed. The idea of running on a treadmill, riding an exercise bike or going to the gym and lifting weights. If you really like those things, great. But this is for the people that hate those things. When I want you to consider no matter where you are, life is picking up a sport. Now. A sport is something that has a competitive element. Ideally, there are points and there's a ball involved. The only sport that doesn't really count is golf, because somehow you can play golf and lose. No wait and get no exercise. You don't break a sweat. Nothing happens. Any other sport, though, is really great. Ultimate Frisbee, kickball, soccer flying a kite climbing. And I know climbing doesn't have a ball, but it's still a sport sporty because it's not a gym, and it's not repetitive. There's different elements. What I want to do is think about things that could be fun and find something that's actually fun for you. I really have always struggled my weight my entire life. I mentioned this throughout these podcasts because you could see what I look like, my pictures everywhere. I know that in my picture I look pretty amazing. It's just a really great angle. I haven't been at the correct weight, probably for since I was 13 or 14 if I was even the right weight then, but at least that long, maybe even longer, but definitely high school. Until now, I've always been overweight. It's just been a matter of how far away I've been and I'll tell you my weight right now. But I have a way myself in about a week. Last week, when I weighed myself, I was at 100 kilos, which is a little disappointing because a few months ago I was at 103 something's happened. I got distracted. We moved houses and change the excise regime. But now I'm back on it, so my weight's going back down again because a week Before that, I was like 109 I was like, I gotta take action. So I don't know what away right now. And I wish I could give you a really accurate number. But the number I best number have is wanna wait a week ago, which is a little bit up, but considering last summer I was at 1 23 but still, it's about 30 £40 down from my my peak when I got really scared, which was I was at £272 now I'm in like 2 32 40 range. I need to be under 200. I know that way too. Achieve true long term health beyond just weight loss. But maintaining a healthy lifestyle, which involves lowering your blood pressure and keeping your tire system operating, is to be active every day. Your body was designed for a world where we walked around everywhere where we hunted for food, where we had a chase food down. We weren't designed to sit office chairs and face computers all day. Whether you believe in evolution, intelligent design completely irrelevant. Our bodies were designed to be active, their machines and when you don't use a machine, just like if you put your car in your front yard. If you don't turn it on for six months and trying to round will turn on, something will break down inside. Same thing with your body. If you don't use it, you lose it rather than tell you go to the gym. What I'd like you to consider is following a few key steps that will change and extend your life. If you listen to me for the next five minutes, you could extend your life by 40 50 60%. Instead of being someone who dies for a heart attack in your forties or fifties, you be summat lists and your nineties. The easiest way to find a sport is to pick a night of the week and make it your try out a new hobby night every week, night every week on Tuesday night. If you choose Tuesday Wednesday, whatever not you choose, I want you to spend just two or three hours. You don't have to spend eight hours. You have been forever. Just try a different activity every single week until you find one that you want to keep going back and doing. I don't want you to do a sport because you have to. I want you to find the one that you love. I actually love surfing. I really like kayaking. And for a long time I preferred kayaking. And then I might prefer stand up paddling right now. But I discovered that for me, being into the ocean makes exercising really easy, cause I like, actually like all the sports you could do in the water. They're all fun. I just served for about an hour where I live. I actually have to paddle all the way out to the wave. So it's like 30 minutes each way and then only spent 15 tournaments surfing. Some was so exhausted getting there and getting back. But it doesn't feel like a job. It doesn't feel hard. I don't check my watch like you do with the jam in the gym. You always looking to see if you've been there long enough and same thing with workout classes. I really enjoy it. And the enjoyment. That's the key. Now I know what you're saying. Hey, you live by the beach. Of course, it's easy. Hey, look, I moved here because it was I had to save my life. One of the reasons I knew I needed to move here was I was dying before I wasn't excising it all, so I made a big change in my life and part of it. Waas to come here and save my life so I would exercise more, lose weight and be able to be with my kids longer. So if you live somewhere where there's no activity you like and you need to be near the water to live longer within, you need to sit together a plan right now to be living by the ocean within the next six months. You carry my next door neighbor. There's nothing more important than extending your life as much as it's important to build a business to make money. Living longer is even more important than making that money. There's always a way to make it happen, so don't use my situation is an excuse. Before I Actually I used to join another type of Jim, which I forget the different names, but it's like a boot camp type Jim, where you go when you do stuff like high school P E and it's fun. My friend. One of the guys went to high school with a couple years older than me, started a huge one. So successful and so much fun. I used to go to a gym that was 30 minutes from my house, and I go every single day because it was really, really fun. And I met loads of professional athletes while I was there, too. So, so much fun. You meet all these guys in amazing shape, and some of the best athletes in the world would hang out there because it was just really enjoyable. So don't use your location as an excuse. Wherever you live. Try things until you find something that's fun. And when you find that sport you like and you want to do it suddenly exercise doesn't become hard anymore. The only limitation right now on my exercise is I get distracted by work, and sometimes I want to work through the entire day because I love what I'm doing. I'm doing the big transition. I talked yesterday. In the previous episode, I talked about my transition, a convert kit. I would love to spend more and more time working on that more, more time working on my blueprints. But every day at three, no matter what time I started working, I go outside and get in the water. That's my degree. Move my girlfriend and we always do something that way. I get out there and get that exercise, and I really enjoy it. That's the thing. I love being out there. I love in the water Right now. My feet are actually in the water right now. I'm sitting on the dock. You probably a few waves in the background, but it's not too bad. I love sitting on the dock. So instead of thinking about all the horrible things about sports, don't think about how hard it is. Don't think about how all the jocks, the high school staying, don't think about all the horrible aspects where it's a chore where it's a nightmare where you're doing repetitive things. I can tell you as someone who went to a gym where they're professional athletes and I was probably in the worst shape of my entire group people at a certain level, their difference. I probably have worked out with 20 or 30 professional athletes, at least in my career, which is crazy when you think about it. And I found that even though I'm terrible there, that they're so nice you never deal with that high school bully crap ever again. All the things that you see, horrible high school, they disappear. I can one of the coolest things that happen. I've had a lot of great experiences in life, but I was. I told one of my friends when I was at this old Jim that I hung out with a bunch of guys that played for for a professional sports team. He was like, That's ridiculous. We walk through the mall, we saw Guy okay, a starting player for a very high level sports team. And he was, Hey, Jonathan, how you doing? And my friend looks at me and goes, Whoa, Do you know that was I go, obviously, because he just said my name. He couldn't believe it. One of the greatest moments of my life as someone who's always been in terrible shape, I was in a sit ups competition with the guy who played for the Dolphins active player. There's an active player and I beat him. Now I'll tell you right now, he was in phenomenal shape in way better shape than me. I just happened. Thio. As they say in that great movie, on any given Sunday, anyone could win. I think maybe luck was a big part of it. A lot of was preparation, and I was sitting there thinking that if I could beat an NFL player in this 60 seconds of sit ups, I'll talk about for the rest of my life. So his motivation was, I want to do a bunch of my motivation was all talk about this forever. To him. It was Thursday. To me. It was a story I've been waiting five years to tell you. The odds of him remembering this moment are zero. I'm sure he doesn't remember it. Why would he? To him, it wasn't significant. But that's okay. He gave me a high five Afterwards. He knew exactly what I was doing. You might have even let me win. I don't think you did, but you never know who knows, right? It's getting This guy's a phenomenal athlete. I'll never be that level. I'll never even be go to the high school football player, high school basketball player level athlete I'll never make varsity, but it was one of those great moments. And so if you need to join that type of Jim, do it. Every city has adult sports leagues, has activities for adults that are really fun and different things. I know people that they joined an adult kickball league, and they end up meeting someone. They found love with each other about this couple that they found love playing adult kickball. Who knew it could happen? Anything is possible. They're these amazing activities out there, and the only thing between you and finding them is a Google search. There's some really cool things that I recommend trying because I think they're really good. There are certain sports that are great and you could play as you get older and older. Some sports just tear you apart. You can't play football into your sixties and seventies. This is impossible to too hard on the body, but sports like swimming and tennis. People play them well into there's 60 seventies all the time. So try sports. You've never thought about tri sports you've never experienced before. Try yoga, whether you're a man or a woman. Yoga's awesome. I've been to lots of yoga studios. It's a blast. Find something that's fun, and then it becomes easy and it becomes a habit in your life. And especially as you're someone who started work from home, you need to build a pattern where there's something healthy happening, your life and you get out of the house. I very easily could do what I do and not talk to anyone for an entire 30 days. If I just got totally in the zone on a work project that could happen. And I wouldn't use my boys for entire 30 days now that have this podcast. That's an option after record, at least every other day of recording episode almost every day. But having sports to get me out of the house has always helped me. When I first started out working for myself and I had no one around me and no one to talk to going to that activity gym, that boot camp style p style, Jim stayed my life. It gave me an entire social circle, great friends, and really gave me some great experiences that I'll remember for us to my life. These little things can make a big difference. So your action step for today after looseness episode is to find something in your life that you enjoy doing. That's physical. Now, if you are where I was when I started out a few years ago, I was, You know, a year ago I was so heavy I couldn't run. I couldn't jump. So I started out with walking activities. Fortunately, when you're fat, if, as I was, swimming is not too hard because the water left most your weight. So I'm able to do a lot of water activities. I still I'm not anywhere near what I want to be. As faras surfing as far swimming. I'm light years from the level health I need to be. And I'm surrounded by people that are professional or one level below professional surfing. Everyone busy ever knew serfs and lives near where I do or comes here to visit is high level, sir, for there's No one, there's no one else here is terrible, like me, except for beginners. It's their first trip with people who live here in the company of her longer all amazing surfers and all in amazing shape. It can all swim for miles and miles. I'm not there yet, but I love what I do. It's fun and enjoyable. I also have other activities. I have a group of different things I could do so I could mix up. Some days I serve some days within the paddle. Some days I get in the kayak and every dog with me. Sometimes we do the kayak, My girlfriend bring my son or my daughter. We're not the level where we can bring two of them. It's always one kid or the dog. It's never a kid in a dog or two kids. I tried to. I tried one kid in the dog Once lasted eight seconds. We turned the boat right back around. It's impossible. Kids are too young and too wild. But find something you like to dio find something that helps you exercise. In a previous and very important podcast episode, I talked about depression and how it almost took my life. I, as a young child, really suffered from it, and I can tell you that if I don't work out, if I don't know what that's like for three or four days, depression will start to creep in on me and Maybe you can hear in my voice in this episode that I'm actually really good moon, a sound really happy. That's because I just exercise. It was just out there surfing, and I only really caught a wave and 1/2. I couldn't. I just wasn't in the right position. The waves were the right waves for me today, but I'm still really happy because I got that exercising that released those endorphins, whatever. I've never had that thing. That runner's high never run far enough to find it, but I totally understand the idea. And I totally believe in the idea that when you exercise, it pushes away whatever chemicals cause depression and brings in the chemicals that cause joy for me. Whenever I'm feeling a flicker of depression, if I do something athletic, it goes away. Even if I just hop on the exercise bike and put in 20 minutes reading a book and riding my bike, it really helps to guard against that. So there are many, many benefits to adding a sport to your life, extending your life, take control of your health, helping you be social, helping you to fight against oppression, and it's so much easier to do when it's something you enjoy. Then when it's something you dread, instead of going to that excellent class, that's a nightmare. Pick up fencing or racquetball or fear in England squash. I don't know the Dimitri racquetball squashes. I've looked at both. They look the same to me. Find something that's fun for you. What's fun for me is different. That's fun for me. Now I know I do have some surfers and paddle boarders who do listens. Podcast The email me all the time and I love that. So if you're on the same way, that does mean you totally get it. But whatever you find, whatever you seek out, it's going to extend your life. It's gonna increase how long you get to enjoy your career. It's gonna increase how much time of your life is filled with joy instead of struggling with a little bit of air freshener, loneliness. And at the end of the day, it's all benefit. The only reason we have white exercises because it's doing stuff we hate. But if it's something you enjoy, suddenly it's not that big of a deal, and later on, we'll talk about how doing these types of activities makes adding in lifting weights and other activities easier because you want to get stronger. If you really want to get great surfing and you're having trouble standing up for doing that, push up to stand on the board. Well, then you go into yogurt. Lift some weights until you're strong enough and it makes you better at it. You want to get better at soccer so you can kick the ball harder. So then you go hit the weights so you can kick the ball harder. When you're exercising for a purpose, it's not as horrible. So if you add a sport to your life, if you're an activity you enjoy, you will extend your life span, push away depression, increase your social connections and increase your joy. And when you do find that great hobby, they're really fun activity. I'd love to hear about it, says Throw Me Email. Podcast is serving a master dot com. I do answer them. Thank you for listening to this week's episode of Serve No Master. Make sure you subscribe, so you never miss another episode. We'll be back tomorrow with more tips and tactics on how to escape that rat race. Head over to serve no master dot com forward slash podcasts Now for your chance to win a free coffee of Jonathan's bestseller Serve No, master. All you have to do is leave a five star review of this podcast. See you tomorrow. Thank you for listening to this episode of the serve. No master podcast. Make sure to subscribe so you don't miss a single episode.