"How to Become the CEO of You." Bucks member, Jason Serapiglia of Pique Fitness, discusses tips and mindsets for good health.

Tuesday, 05 July 2016 08:18 Written by  Markoe-Boyd, Marlene Read 2751 times
Published in Bucks Blog

Bucks member, Jason Serapiglia of Pique Fitness, recently spoke at a Bucks meeting to discuss ways to take control of your health to be a better business person and ultimately live a better life.

The following is the outlined he used for his presentation. Jason highlighted various strategies and tips to be successful with your health.


Own The Vision and Build The Culture

-          CEO of a business is the person that defines the culture via a vision or mission statement (“The Rules”).

-          Just like a business has a framework for the way things are done, you should for your health and fitness as well.

-          Make your commitments and keep them. Breaking them will make it easier to do in the future.


Build and Lead Your Executive Team

-          In any venture, success does not come without help. In your business, you build out a team that takes “The Rules” you’ve set, rallies together and makes them happen.

-          Building out a team for your health is essential as well. Surround yourself with people who are positive, will enable you to reach your goals and hold you accountable for achieving them.

-          Many people are resistant to change because they don’t think they are capable of achieving what they want. They will tell you that you cant achieve your goals either. DO NOT SURROUND YOURSELF WITH THESE PEOPLE!

-          If you are lacking in exercise and nutrition knowledge, seek out reputable websites, books and/or professionals to fill in the gaps.


Capital Allocation

-          As a business leader, you set the budgets, focus on worthwhile projects  and make other financial decisions that push the business forward.

-          When talking about health, its time, not money, that is the capital you are working with.

-          You need to budget your time to allow fitness into your life on a daily basis.

-          Action step: schedule your workouts like you schedule your meetings. Put them in your calendar and don’t let something else take priority over them.


Using MATH To Get You To Your Ideal Health

-          Mindset

  • “Whether you think you can or think you can’t, you’re right.” –Henry Ford
  • The achievement of your health goals is predicated on your belief that you can be successful.
  • Use mantras, motivational tapes or podcasts and positive visualization as ways to build a success mindset.
  • Set SMART (Specific, Measurable, Attainable, Realistic, Time Sensitive) goals and write them down on 3 sets of index cards.
  • Keep one on your nightstand, one on your person and one at work and review them 2-3 times a day.
  • Attach a strong “why” to your goals.
  • Meditation
    • Great way to enable yourself to control your thoughts, regain energy, alleviate stress and stay motivated
    • Headspace app

-          Accountability

  • One of the most important parts of your fitness journey.
  • Tell people about your goals so that you have people to keep you honest and focused on achieving them.
  • “Motivation is like bathing. Neither of them last, that’s why we suggest you do it everyday.” – Zig Ziglar
  • Motivation and willpower do not exist. Need to regenerate both on a daily basis for yourself.
    • Keep your “why” in mind
    • Review your goals daily
    • Keep trigger foods (chips, cookies, candy, etc.) OUT of the house
  • Accountability is the reason why Weight Watchers, personal training and coaching are viable businesses.

-          Training

  • Group exercise and nutrition under this heading
  • Need both to hit your goals (100% effort on both ends)
  • Exercise gets you to what you want to look like in the mirror
  • Nutrition takes care of the number on the scale
    • Quantity of food makes the numbers go down, quality of food keeps you full and looking good
  • Most efficient forms of exercise for fat loss, in order
    • Metabolic Resistance Training (Interval training using weights)
    • Resistance Training (standard sets and reps weight training)
    • Cardio
  • If you have 3 hours or less to dedicate to exercise, do metabolic resistance training
  • If you have 3-5, add 2 days of resistance
  • If you have 5-8, add cardio
  • More than 8? Start a new business…you have too much free time!!
  • Most exercise and nutrition plans will work for most people so long as they are committed, consistent and progressively change their workouts/nutrition when needed
  • 3 Nutrition Tips to Institute NOW
    • 90% of your food from the supermarket should come from the outer ring of the store (fruits, vegetables, fish, meats, some dairy)
    • Food Portions
      • Men: 2 palms of protein, 1 cupped handful of carbs, 2 fists of vegetables, 2 thumbs of fat
      • Women: 1 palm of protein, 1 cupped handful of carbs, 1 fist of vegetables, 1 thumb of fat
    • When dining out, send the bread basket back and ask the server to box half your entrée before it comes out

-          Habit Formation

  • The key that makes everything work
  • If you are looking to change your health it’s because you’ve been committed to behaviors that are unhealthy
  • Only way to reverse this is to change your behaviors
  • NO QUICK FIXES, habit change is an ongoing process requiring consistency and commitment
  • Trying to instill one habit at a time is 85% successful.
  • Instilling 2 habits at a time is 33% successful
  • 3 or more: 0%
  • Most people try to do too much, too soon
  • Pick ONE THING that can make major strides for you now and commit to doing it for the next 2-3 weeks with 80-90% success
  • May not seem like much but that’s 17-26 new habits formed over a year, more than enough to make significant changes in your life



Last modified on Tuesday, 05 July 2016 12:43

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