The Highly Effective Man
Welcome to *The Highly Effective Man*, where we focus on helping busy men unlock their full potential through mindset, fitness, and nutrition. Hosted by a 13-year Navy SEAL veteran, former college football player, firefighter, life and fitness coach, and competitive jiu-jitsu athlete, this podcast delivers no-nonsense strategies for men looking to excel in all areas of life.
Whether you’re balancing work, family, or just looking to break through your fitness plateaus, each episode provides practical, actionable advice to build self-discipline, master your health, and achieve success. From personalized workout plans to overcoming mental barriers, we dive deep into what it takes to become the best version of yourself—mentally, physically, and emotionally.
Get ready to tap into the mindset of high performers and take your health journey to the next level. Stay strong, stay focused, and become the highly effective man you were meant to be.
The Highly Effective Man
Unlocking Your Potential: 5 Strategies to Take Control of Your Day with JP Bolwahnn
Ever feel like there's never enough time in the day? Former Navy SEAL and life coach JP Bolwahnn is here to shatter that illusion and empower you to reclaim your day. In this episode of the Highly Effective Man podcast, we promise to equip you with five actionable strategies to take control of your schedule and optimize your productivity. You'll learn how to integrate short, high-intensity workouts into your routine, effectively meal prep with minimal time investment, and leverage the power of time blocks to keep you organized and focused.
JP shares insights on the common misconceptions around time management and how they can hinder your progress in fitness, family, and personal passions. Discover how using digital tools like calendars and incorporating the two-minute rule can transform the way you approach daily tasks. Embrace these methods to create momentum, clear mental clutter, and become the highly effective man you aspire to be. Get ready to unlock your potential and make every moment count.
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Welcome to the Highly Effective man podcast, hosted by former Navy SEAL turned life and fitness coach. I'm your host, jp Bolwan. This podcast is your resource for unlocking the healthiest, most productive and highly effective man within you. Let's go. What's up, guys? Welcome back to the Highly Effective man podcast, where we empower busy men to reclaim their strength, energy and confidence.
Speaker 1:I'm your host, jp Bolwan, and today we're diving into a topic that plagues so many of us, and that's the feeling of not having enough time. How many times have you said I just don't have time when it comes to fitness, family or even pursuing your passions? This is a common misconception that keeps many men from reaching their full potential. But what if I told you that time is not the enemy, but it's how we manage our time that truly matters. So some common misconceptions about time are that I need a full hour, an hour and a half or two hours to work out. Many people believe that if you can't dedicate a full hour to exercise, that it's just not worth it, and this mindset leads to missed opportunities for shorter, high-intensity workouts. Another misconception is that I'm too busy to meal prep. Okay, meal prep is often seen as a time-consuming task that's impossible for people with busy schedules, all right. And then this leads to unhealthy eating habits or choices and wasting time figuring out what to eat every day. And then another misconception is I'll get to it later, Okay. Procrastination is a sneaky thief of time. The longer we wait to tackle our goals, the more overwhelming they will become, and this will also lead to a cycle of inaction. So what can we do about this? All right, we've addressed some of these misconceptions. Now let's jump into some actionable solutions. All right, here's five strategies that you can implement today to take back more of your time.
Speaker 1:Number one prioritize short workouts. Number one prioritize short workouts. Commit to at least 20 minutes of some type of workout every day, and this can be 20 minutes of a high intensity interval training, like something like crossfit, or it can be like a hard run. Whatever it is, but short, intense bursts of activity can yield significant results in less time. And if it can't be short and intense, just make it short, right? A 10-minute walk is good. It's better than nothing, right? So schedule your workouts like appointments. Even a 20-minute workout is better than no workout at all.
Speaker 1:Number two embrace efficient meal prep. Spend just one hour on the weekend to prepare your nutritious meals for the week. Focus on simple recipes that can be batch cooked and easily reheated. Something that can help you out with this is using a slow cooker, right? Or an instapot to create meals with minimum effort right? This allows you to multitask. While the meat's cooking, you can be, you know, cutting up veggies or doing other things. My go-to is chicken thighs and yams. All right, because I got protein, I got fats, I got carbs. It's easy to make, it's easy to divide up and I don't have to think about it, because I like it and I don't get sick of it. All right.
Speaker 1:Number three set time blocks for tasks. Ok, allocate specific time blocks in your day for different activities. This can include stuff like your work, your workouts, family time, personal development. All right, use a digital calendar or a planner that's going to help you visualize your day. This will help you ensure that you stay on track and focused. All right, I like to use Google Calendar One because it's easy to. The user interface is easy. I can color code all the different things that I'm doing, like sleeping, working out, work stuff uh, you know, coaching stuff. All of that is color coded and put into my calendar. All right. It makes it really easy for me to see my day and to see my week.
Speaker 1:Number four is adopt the two-minute rule. If a task will take you less than two minutes to complete, do it immediately. This can include things like sending an email, organizing your workspace or preparing your gym bag or your clothes for the next day. This simple practice is going to help clear up the mental clutter and it's going to help you create momentum in your day. Right? The feeling of getting things done, no matter how small they are, just helps create momentum and a better feeling throughout the day. And every time that we put off these little tasks, we're still carrying them around in our head and what that doing is just sapping energy away from our brains and just taking up space of us thinking about what we got to do instead of thinking about you know more important things. So if it takes less than two minutes, get it done.
Speaker 1:Number five practice mindfulness and reflection. So at the end of the day, take a moment to reflect on what you've accomplished. This practice can help you identify where your time went and how you can adjust accordingly for the next day. All right, so you can keep a journal or use a digital note app to jot down your reflections and to plan your priorities for the next day. All right, so you can keep a journal or use a digital note app to jot down your reflections and to plan your priorities for the next day.
Speaker 1:Okay, so, once again going back to my Google calendar, what I do I call it my power down ritual, and it typically starts about 9 PM as I look at, okay, what went well today, what can I do better, and what is tomorrow right? What's going on tomorrow? What appointments do I have? What are the recurring events that I have? All of that and I put it into my calendar so that, one when I go to bed, my bed hits my head, my bed hits the pillow. Right when my head hits the pillow, I'm not thinking about what I have to do tomorrow. I've already put it down in the calendar so that when I wake up it's there. I don't even have to think about it. Another part of that is, like I said, the two-minute rule is I get my clothes ready for the next day. That way, in the morning I don't have to think about it and I can just grab them and go. Same thing with the meals they're all ready to go.
Speaker 1:One thing that I've been experimenting with recently is a meal order service. Right, I tried one. They couldn't, because I live in Hawaii. They couldn't get it to me in time and the meals were, let's say, not safe to eat, right, they had a little funny feeling to them, so I was like I'm not going to eat those. Right, they had a little funny feeling to them, so I was like I'm not gonna eat those. Uh, this other uh service that I've been trying, uh, it has been better about getting them to me, uh, but it's also a little bit more expensive, okay. So, if you have the means or the resources, then a meal service can help you with your meal prep, right, right, you're not actually doing the prep, it's already prepped for you, but that can help, okay. But these are all like little strategies that we can use to help us feel like we have more time or to manage our time better.
Speaker 1:All right, now just a quick recap, right, number one the first strategy we talked about was to prioritize short workouts. I would say that most of my workouts tend to be between 30 and 45 minutes long, right, but they also I'm not. I don't go to the gym and fool around on my phone. I go to the gym, I get my workout in and I leave. Number two embrace efficient meal prep. Okay, get it done. It can be super easy or it can be complicated, but I tend to go towards the easy route and most recently, been trying some of these meal delivery services. Uh, just for my dinners, right, cause breakfast is super easy. Lunch is typically easy, that type of thing.
Speaker 1:Number three set time blocks for tasks. Right, I talked about my Google Calendar. That's a must for me. Adopt the two-minute rule right. Many times I'll put stuff that you know is very doesn't take long in my calendar, but even if I don't even put it in my calendar and I just need to get it done, I knock it out. Number five practice mindfulness and reflection. Right, I talked about my power down ritual. This thing has been a game changer for me. It helps me so much organize my days and just get more stuff done. So, remember, the perception of a lack of time is often more about how we prioritize and manage our days. By embracing these strategies that I talked about, you can turn I don't have time mentality into. I can make time for what truly matters.
Speaker 1:Thank you for joining me today on the Highly Effective man podcast. If you found value in this episode, please share it with somebody who needs to hear it and don't forget to subscribe. And until next time, take control of your time and live with intent. Let's go. Thanks for tuning in to the Highly Effective man podcast. If you found value today, hit that subscribe button and stay connected. I want to invite you to join my incredible community, the Highly Effective man. The link is in the show notes below. It's a powerful space where you'll find support, accountability and camaraderie with men who are committed to growth and living purposefully. And your voice matters, so leave a review and share your thoughts and help us reach more men just like you. Together, let's elevate our lives and become the best versions of ourselves. Stay highly effective. See you next time.