Are you looking to make lasting changes to your physical and mental well-being? Join renowned fitness expert and chiropractor, Dr. Michael Hartle, as he shares his advice on how to build healthy habits in three to four weeks.
“But the old phrase ‘use it or lose it’ is very true about the human body. So if you use it, generally you’re going to be very healthy. If you don’t use it, obviously, you’re not gonna be very healthy, so be active.”
Table of Contents
What it Takes to Build Healthy Habits
Willpower alone won’t bring you the success you want to see in building a healthy lifestyle. It’s all about creating and building healthy habits.
Our habits operate on a nearly subconscious level. Charles Duhigg’s book, The Power of Habit, discusses the power of triggers and how to add a desired habit to those triggers.
Dr. Michael Hartle’s tips in this episode can help you recharge your life and develop lasting changes to your physical and mental well-being. He offers a four-week program that focuses on both exercising the mind as well as the body.
Essentially, you’ll learn about creating a plan, staying accountable, and recognizing your success, which are three steps shared by the Centers for Disease Control. We’re building healthy habits for adults!
Through practices such as creating cues like post-it notes to remind people to exercise and monitoring progress using their mobile device, Dr. Hartle’s program provides the necessary tools to build healthy habits in an effective and efficient manner, even if you feel exhausted.Â
Don’t miss this opportunity to recharge your life with Dr. Michael Hartle as he helps you develop lasting changes to your physical and mental well-being in four weeks. Tune in to hear his advice and get started on your journey today!
In this episode, you will learn the following:
- The importance of exercising the mind as well as the body
- High performance in life is like fitness – get really good at the fundamentals
- How to create and build healthy habits in just four weeks
Dr. Michael Hartle
Dr. Michael Hartle is a former nationally-ranked powerlifter and a champion semi-pro defensive tackle football player, he treats, trains, and advises to all kinds of patients, from babies to the elderly, from youth athletes to NCAA student-athletes to professional athletes.
Dr. Hartle is not only a chiropractic physician, but he is also a board-certified Clinical Nutritionist (DACBN), a Certified Chiropractic Sports Physician (CCSP), an Active Release Technique (ART) provider since 1995, and a Certified Strength and Conditioning Specialist (CSCS). He is also a Master StrongFirst Certified Instructor with StrongFirst (StrongFirst.com). He is the co-developer of the StrongFirst SFL Barbell Certification. Dr. Michael travels around the USA and the world teaching barbell and kettlebell certifications. He is currently in his second year of getting his Ph.D. in Exercise Science.
Raised in the frozen tundra known as Minnesota, he once lived in Hawai’i while his father was stationed at Pearl Harbor during Vietnam. He has been practicing in Fort Wayne, Indiana for the last 26 years.
A former nationally-ranked powerlifter, who has won several national titles with USA Powerlifting, Dr. Michael was the Vice President for 2 years in addition to being the Drug Testing Chairman for 5 years. He was also the Chairman of the Sports Medicine Committee of USA Powerlifting (USAPL) for over 20 years, a committee he created in 1994 with USAPL. Starting in 1998, he was the Head Coach of the USAPL World Bench Press Team for 8 years, coaching the US Team to the 2004 International Powerlifting Federation World Championship Team Title. His best competition lifts are 705 lb. squat, 535 lb. bench press and 635 lb. deadlift with a best-combined total of the three lifts of 1,840 lbs. in the former 275 lb. weight class.
For the next 10 years, he was playing semi-pro football, defensive tackle, and loving it! His football team, the Adams County Patriots, won the National AA Semi-Pro Football Championship in 2008 and were undefeated for 2 years straight!
He treats, trains, and advises all kinds of patients, from pregnant moms and babies to the elderly, from youth athletes to NCAA student-athletes to professional athletes. He coached junior high football and track and field, volunteering his time for 16 years. He has three sons and three grandchildren who keep him busy with their personal endeavors, including crawling, hockey, football, lacrosse, track and field, and of course, academics.
Chapter Summaries:
00:03:02 – The importance of being a better version of you
00:07:33 – The whole body is a wonderland (Yeah, I think we quote that song)
00:10:39 – Getting back to the fundamentals and regrouping
00:14:12 – What are the fundamental blocks that help you succeed?
00:18:50 – Are there certain windows during the day when people perform better with their fitness routines?
00:23:15 – How much of a value is it to write down your goals and track them?
00:26:01 – How do you balance having a family and staying fit?
Resources
Subscribe on your favorite podcast player.
You can learn more about Dr. Hartle’s services and programs at chiropower.com.
Other episodes and articles you’ll enjoy:
Insights From a Fighter Pilot On Success And Personal Growth – BtR 352
The 4 Easiest Ways to Build Health and Fitness into Your Life by Grant Polachek
Madison Radke Discusses Why You Should Eat Healthy at Work – BtR 177
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YouTube: https://www.youtube.com/channel/beyondtherut
Twitter: https://twitter.com/beyondtherut
LinkedIn: https://www.linkedin.com/in/jerrydugan/
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Transcript
Dr. Michael Hartle 0:00
to be active and stay active you have is just simply going for a walk or swim. But the old phrase like said use it or lose it is very truly human body. So if you use it, generally doing being very healthy could lose it. Obviously, you’re not gonna be very healthy, so be active.
Jerry Dugan 0:13
Hey, what’s going on Rutter Nation? This is Jerry from beyond the rut and you’re listening to another episode of beyond the rut. It’s a podcast about encouraging you, and helping you with practical advice to pull you out of your rut into a life worth living. Now, in this episode, we’re going to have a conversation with chiropractor, Dr. Michael Hartle, and we’re going to specifically talk about how do you create a fitness habit in about three to four weeks. So we’re gonna talk a little bit about goal setting, what is it you need to do to get that goal accomplished? And then how do you build the habits that will get you there? So sit back, relax, grab a notebook and a pen, maybe a cold beverage, because it’s getting warmer by the time you hear this episode. Here we go. All right. Hey, Dr. Hartle, how are you doing over there?
Dr. Michael Hartle 1:00
I’m doing fantastic. Thank you.
Jerry Dugan 1:02
How are you? Awesome, doing great doing great. Now, you know, I met you through a platform called pod match. And one of the things I really loved about your background is that you help everybody that you come across in the area of health and fitness, strength training, you have a doctor degree in chiropractic. And if I understood correctly, you got bored one day, and you decided you’re also going to go and pursue a PhD. Is that? Did I hear that correctly?
Dr. Michael Hartle 1:31
Well, I wouldn’t say this, like boards, I very much enjoy what I do on a daily basis as far as helping patients and people getting stronger and healthier. But I’ve always had an interest in exercise science. And so it was early 2021, I went and called Ball State University, which is about an hour and a half south of me big exercise science. And they wanted me to be on campus two, three days a week. And I couldn’t do that in practice at the same time, that I would just deliver. So online class, universities, and there’s a Concordia University of Chicago, which is a division three school, they have students who are on campus all the time, but they also have an online Ph. D. program, and it’s pretty reputable. And so I looked into it, so I started doing it last year. So it’s pretty exciting.
Jerry Dugan 2:12
Nice. How much time do you have left? Until? I guess your doctor? Dr. Michael
Dr. Michael Hartle 2:17
Hart’s Very good. About two and a half years. Awesome. Okay. All right. Yeah. How the dissertation goes, so
Jerry Dugan 2:25
yeah, there’s always that part, right? It’s like, getting all the coursework done, but you got to add to the body of knowledge before they give you that degree exam. Awesome. And I love bringing that up. Because I’m a big fan of lifelong learning. And I even catch myself, you know, I’ve got a master’s degree and I, my wife always encourages me like to go after a PhD, which I would if I wanted to. Yeah, but you know, same thing, the day might come where I’m like, you know, what I really wanted to study something on a deeper level and add to the body of knowledge, I’ve got some research, I want to work on whatever it is, in that point in my life, that I definitely will. However, it doesn’t stop me from learning that you know, picking up books, reading, talking to folks like yourself. And so that’s really my word of encouragement to those listening in right now. You can still learn whether it’s going back to school or not, just keep learning, just keep growing. Just Just keep being a better version of you every single day. And so I love that you’re living that by example. And hopefully your your kids who are live adults now are picking up on my youngest
Dr. Michael Hartle 3:25
is turning 21 About a month and a half ago or so. So you know, He still owes me right now. But if you move it out here next year, and so I’ll be an empty nester at that regard. But you know, one things I always tell people that you know, what’s inside the head here is what I call the cerebral muscle, even though it’s not muscle tissue, it’s like a muscle and you need to exercise. So just like people know about physical activity, and fitness is very healthy for the body, both the body and the mind, you also have to exercise was between the ears too. So that’s why like I see a lot of people who are older, they play that game, a Sudoku, Sudoku, play that a lot. It’s like it’s a mind going, it’s something different. One person said, take a different way home someday, the same route, because you just tend to go by automatic aspect. And you see things I had to know it was there and things like that, to always exercise the mind. I mean, your synapses in your brain are always going to be there. But again, when you get older, you start to start to lose either use it or lose it, you start to lose some of that. So by enhancing it, and I wasn’t losing anything in my head from being a doctor for 29 years, but as one of the things I just wanted to enhance it and being at my youngest son is gonna be moving on. I figured, hey, you know what, I’m gonna go back to school and get this. So I’ll be 58 When I get my PhD, so definitely one of the older students there. Yeah. And it’s interesting. I’m older than most of my professors. So it’s just yeah, well, you know, most of you know, there was one gentleman who was about 10 years older than me, but other than that, most are in their 40s. So it’s kind of interesting with that,
Jerry Dugan 4:54
yeah. Heard about you. Now folks would look at you and say, you know, this guy definitely played football. So what they probably wouldn’t realize is that you had a decade career playing semi pro football. And it was what was that? Like? You know, before we dive into like the actual content, guys, I just want to know, what was that like? So
Dr. Michael Hartle 5:15
it’s interesting. So I competed in powerlifting for 20 years from the age of 18, to the age of 38. And I was on a national level. So I did quite well with that. In 2005, I had my last powerlifting competition in 2006. I’m kind of like, okay, I don’t want to power up anymore. I’ve done what I wanted to do there. And then I had one of my patients was a player on a semi pro team, just about an hour away from Fort Wayne. And so I kind of looked into it. And so I looked into a team and one of the guys that I used to coach with a junior high school, was playing for a team. So he called me and asked if we got going on that. So we went to start playing for a team called Lima warriors in Lima, Ohio. It’s about a 75 miles from here. So we drove there twice a week for practice and games and all and everything. And then the next year, I played for a team called Adams County patriots, which is about half hour south of here. And that’s the team we did really well. It was interesting because I was 38 years old when I started playing semi pro football people were like, Dude, you should like retire your old man. I said no, not so. But my tendons is interesting, because my joints and my tendons are very strong from all the heavy lifting I did for years, because obviously that enhances that aspect. So I’ve never had any injury, I had a bad ankle sprain in 2009. But I came back from that a couple of weeks later and played again. So other than that, I’ve been a very healthy person. And I said at 48 I decided to retire from that it was interesting because I’m, again, I’m older than most of the referees. I have a hard time bending down picking the flag off the ground, you know, it’s yeah, I’m out here playing so and there’s a lot of fun. I enjoyed it. I played defensive tackle and those tackle. So a lot of guys would, I was one of the bigger guys in the field. So it was one of those things where I was double teamed a lot. And my my job was to either not lose ground or get through the double team. So I always joke when I teach, teach barbell certification for organization called strong person, I tell them, you know, the benchpress is helpful for that because I would have 600 pounds of man meat coming at me to 300 pound guys tried to stop me now I always would laugh at that. So
Jerry Dugan 7:15
my friends at llama lounge are gonna hear that and like, Man, Man, I can’t get that word out of my head. I’m phrasing
Dr. Michael Hartle 7:20
600 pounds.
Jerry Dugan 7:22
Joe Scott, you’re welcome. So, I played one season of semi pro baseball after I got cut from my college team, because you know, it wasn’t good. I guess that happens. But it is important to stay active, right? You’re talking about mind and body being very important. And that’s, that’s huge. And so that kind of, you know, it’s a great segue into what you do for a living with like strong first and just your practice of I think you said 29 years as you help people live not you know, as a chiropractor, I don’t think he just like pop backs in a place, which we’ll think about every chiropractor I know who’s a friend of mine, mine, mine, not mind. And yourself, you seem very interested in helping the whole person. So it’s their, their nutrition, it’s their, their their stress levels, it’s their their back as well. But you’re looking at that whole body. And why is that an important approach to take?
Dr. Michael Hartle 8:19
Well, because, you know, unfortunately, you know, the in medical doctors have a place in the health professional just like chiropractors, like massage therapists like acupuncturist, the thing is, is that we need to be able to help the individual in a in a full spectrum. And so when someone comes in with an elbow problem, I always tell them, I’m not just going to look at your elbow, I’m going to look at your wrist, your fingers, your shoulder, your neck, even your lower back. Because all those things can be affecting how the elbow functions or a knee issue. Same thing there too. So I take care of all 206 bones in the body. I can take care of all that all the 640 muscles and 100 billion nerve cells we have you know we had in our body so we can help with that. Now the only things I can’t do, you know, I don’t do stitches, I don’t do broken bones, I don’t do surgery, I don’t prescribe medication. Those are the things I don’t do. And if they find someone that needs a multidisciplinary approach, I go ahead and refer them out. I get a second opinion, I gotta get beat a group and talent we have a good relationship with. So if I want a second opinion on it, I was like, Hey, I think I can help this person. But could you take a look at them? And they go look at him and said yeah, do it whatever else we’re recommend surgery that I take care of them afterwards. So you know, it’s a win win situation for everyone. And not only that the main person has a patient
Jerry Dugan 9:31
Yeah, so you’ve got like the system of like professionals, it sounds like like you get your practice and network of other folks you can go to and it makes sense because you’re also treating a system with each of the patients you have. Their body is a wonderland. No, it’s a system. That’s what I was trying to say. The squirrel moments man, I’m sorry, everybody.
Dr. Michael Hartle 9:52
Oh, I understand. The other thing too is interesting because when I talk with someone and I can say when one patient I said I want you look into some apps to learn how to meditate. Why meditate? ested you need to calm your body down this person was, you know, there’s two parts of our nervous system and the autonomic nervous system has two parts sympathetic and parasympathetic. And the sympathetic is your fight or flight. Parasympathetic as you’re sleeping your your calm time. And I said, your sympathetic system is on fire. It is your going 24/7. And I said, You need to be able to calm down. I mean, you can work hard, but you also got to learn to play and relax hard. So how do you relax hard, I said, Relax. That’s all you need to do. But some people have no idea how to do that. I got to constantly keep moving around. Yeah, people who eventually their engines are going to wear out, so to speak.
Jerry Dugan 10:39
So up to this
Dr. Michael Hartle 10:44
call me a couple hours ago.
Jerry Dugan 10:46
I knew I gotta go to pick her up.
Dr. Michael Hartle 10:49
Just I told her I told this person to meditate on that suggestion very often, but this person needed to calm themselves down. You just do five minutes a day. Five minutes is better than zero.
Jerry Dugan 10:59
Yeah, that makes sense. Yeah, I’m in the like, we’re recording right now. In what I call my three month sabbatical or hiatus before I hit the ground running again and start earning income for the family. And my wife’s the one who’s having to remind me, Jerry, it’s three months of rest. What are you doing? I’m like, Well, I want to write a book. She’s like, Alright, cool. We’ll write your book. And then the next day, Jerry, three months arrest and write in a book, what are you doing? Like, I want to start an LLC. And so it’s like, she pulled me aside about a week ago. She’s like, Jerry, I don’t think you understand. Rest. Rest, sit on that couch, turn on the TV and just veg all day. That’s your homework and like, but I want to go for a walk and go for a walk. It just stopped working. And I’m like, Okay, I’ll try. I’ll try. That is so important. You know, from a biblical perspective, six days and arrest. You know, if we’re what happens to us if we just work nonstop?
Dr. Michael Hartle 11:59
Well, basically were injured out. I mean, it’s just like, if you want to drive your car until the gas runs out, you can’t go any farther. Yeah, put more gas into other gases. You can say real low debt to as far as food and sleep and water and everything else we put in our bodies, you need that time to to chill out anytime to work. I said, work hard, and you got the time to rest hard. And you need both? Yeah, I think I’ve, you know, my, my young age of 55. I think I found the ability to do that. Earlier on, probably not. But now I’m actually learning how to do that. So there’s times to do both.
Jerry Dugan 12:31
Yeah, yeah, I’m at 46. And it’s something I preach about. And I’m in everybody. It’s it’s the thing I struggle with probably the most. Awesome. You know, one of the things that you had mentioned to me was a phrase, because chances are when people are listening to this right now, maybe they started off with some goals for fitness for the new year. Maybe they are trying to pursue a dream, but they just feel tired all the time, or they’re burned out, or they’re burning out. And one of the phrases you you use was getting back to the fundamentals and regroup. And I assume that was more of like a fitness regimen type of phrase that you use. But tell us more about that. Like, what does it mean to get back to fundamentals and to regroup, especially at work regroup?
Dr. Michael Hartle 13:19
Well, the reason I’m not going to talk about fundamentals for a second there. Yeah, when I used to coach Junior High football, and we had a really good team, we were undefeated for four years straight, but when you had a situation, so the kids weren’t tackling very well. Now granted, we’re talking 7/8 grade kids, but these are starting to become young men. Next practice, we go back to tackling we go back to blocking all the fundamentals that makes up the game of football. Because these kids, we’re not going to go to the shoulder hit or whatever. And also the guy bounces off and goes for 20 more yards to go back to fundamentals. And the same thing with our brains and our bodies need to go back to fundamentals. So when we were babies, you know, we were born, all we did was eat poop and sleep. And then after that, we learned how to roll and walk and all that. So I tell people go back to doing some walking, just go outside and get some exercise walking. And I like to use a phrase exercise walking, not just walking, I mean, walking is you know, you smell the flowers. You look at that guy’s door, look at that guy’s cat and all that kind of stuff. Why exercise walking is where you get your heart rate up, you get your respiration rate, your blood pressure gets elevated, you need to be able to do that to keep using the arteries and veins in our body. And that’s important and it doesn’t cost any other than a pair of shoes and maybe a winter jacket. If you walk outside in the winter. It’s very inexpensive to do that. And then now that’s a robic training if you want to go to anaerobic training or lifting there’s other ways to do that as well to join a gym, higher fitness trainer. You know, that’s one of the reasons why I teach it for strong person teach kettlebell and barbell part that we go into teach people who want to come to the search and learn how to do these lifts, better technique better form and also learn how to become strong at the same time. But again, go back to the fundamentals. So if you have something that you’re not doing right, go back to the fundamentals, grease the groove We’ve kind of thing.
Jerry Dugan 15:01
Yeah. And I would even think like in somebody’s career, or somebody’s business or their family life, there are fundamental blocks as well. You know, if you want strong relationships, conversations, like, if you want, I don’t know better productivity at work, maybe look at when you’re actually showing up. And when you’re leaving, those kinds of things. So yeah, there are fundamental blocks in almost anything in the area of our lives. And I know be on the right, we talked about faith family, fitness, which is where we are right now, finances and just outlook on future possibility, which we’re talking about where you know, Dr. hurdle is looking to become doctor, Dr. hurdle, going after a PhD. Right. So yeah, you got to know what those fundamentals are, what are those basic blocks that are helping you succeed, or will help you succeed where you are, and then regroup? What What do you mean by when you say regroup.
Dr. Michael Hartle 15:49
So we, for example, think of a record on a record player, it has grooves that you put the needle in Yeah, if you get dirt on it doesn’t go deep enough. So you had to regroup that basically, again, it basically is parallel with learn the fundamentals there, go back to the fundamentals, again, that regroup you got to basically run through the patterns again. So for example, with getting my PhD, there’s a time management issue. You know, both because I’m a full time doctor during the daytime, I’m doing this. So, you know, for example, my basic week is Mondays, I generally don’t do a lot of homework, Tuesdays, I start doing some reading Wednesday, crank on it hard Thursday, a little bit, Friday, a little bit, Saturday, a lot. And then Sunday turns stuff in. So it’s, I have kind of a set pattern through the week. Now, if I’m out of town, like next week, I’m gonna be in San Diego teaching for strong first. So that kind of upsets that groove a little bit. So I need to then make my you know, as I change my time management with that, so again, my time management skills have improved greatly since deciding to get the PhD because force me to do that. But like I told my staff at the office, I said, you know, when I’m here, I’m still a Doctor of Chiropractic still treating patients. And so I’m not going to be doing my PhD CFS after hours. So there’s many nights of up to midnight, you know, working on homework or doing things like that to enhance it, then of course, we’re in for a strong first getting things set for that. So there’s different avenues with everything. So regrouping means to go back and and hit the fundamentals again, and make sure you can do it properly.
Jerry Dugan 17:17
And being focused on that task at hand, as opposed to letting the squirrels take over like I tend to do sometimes, sometimes we’ll make a
Dr. Michael Hartle 17:27
friend who’s a Navy Seal, and he told me that they learned what they call front sight focus. So when you’re looking down the barrel of a gun, you have that front sight of the gun, you’re looking down, and then you’re only focused on what’s in front of you, in that respect. So that’s why I tend to think about that, as far as when I’m working on things. What’s in front of me, that’s why I’m not a very good multitasker. I have a very good day at uni Tasker or mono task or whatever term you want to use. But I can do that mono task very well. Yes. And I move on to the next thing.
Jerry Dugan 17:54
I think that’s a pretty fundamental thing, too. I think those who claim that they’re really good at multitasking or just switch tasking a lot faster than other people do. But chances are, they’re still not giving their best performance if they were just to put focus time. It’s like, that’s why the Pomodoro effect or effective Pomodoro method is so popular, like, just give us 20 minutes focused effort. And you’re going to get results on that one task as opposed to trying to work five of them at the same time.
Dr. Michael Hartle 18:23
Right, exactly. What’s what like last week, we went to, went to Minnesota and Iowa for Thanksgiving. And we both saw my family and my girlfriend’s family. And so we’re in the car and I put these headphones on, she said, Why are you doing it? I said, I need to focus for 20 minutes on this homework assignment and not listen to anything else. And then just do that, because she was, you know, just talking every so often. I said, it’s not anything about you, Hill. It’s just that I have to focus on this. And once I get 20 minutes done, boom, I can talk all you want.
Jerry Dugan 18:50
Yeah. Now do you find like people have certain Windows during the day that they they perform better? Or is that just more like in our head? Like, really? We could do whatever if we just set the time aside?
Dr. Michael Hartle 19:02
Well, I think it’s individual but I have a good friend of mine from Italy. And he’s one of our master StrongFirst instructors and, and he gets up at four o’clock 430 in the morning to work out any day. I said why are you up so freaking early, still sleeping at that point. And he says what because if I don’t get my workout done in the morning, it will never happen because I’ll say I plan for four o’clock in the afternoon. It doesn’t happen because also this happens. This happens is happening in the morning. It’s quiet. My wife and kids are asleep. I can get my stuff done. So that’s that’s a focus. He does. Everyone’s individual with that. So, you know, it’s been tough a little bit with the Ph. D. program because I’d like to be a good student. So far, I’ve gotten blessed to get all A’s so far, but again, it’s It’s tough. It’s a lot of work. But there’s times when, you know, once I was up to 130 tonight working on homework, you know, and but I used to I used to be a bouncer in college. So I don’t have a problem get stayed up that late but still, you know, it is a focus aspect.
Jerry Dugan 19:58
Yeah. I love that you able to tap into what was it like then? Okay, I guess I got this
Dr. Michael Hartle 20:04
in my early 20s. That’s right. So and you made it
Jerry Dugan 20:07
a really good mention of like when you’re regrouping like a record, or like the grooves of a record tend to have like dust like you collect in that. And I guess that’s why we would blow on the on the record before we’d play it back in the day, guys. Well, I guess Yeah, young folks are buying records. Now, LPs finals. That’s pretty cool. It’s making a comeback. But I guess the point I really wanted to make was that, like, we can get, like dust and gunk into those grooves. And if you want that record to play really well, you kind of gotta find a way to get the gunk out. So the metaphor I’m coming with or landing on is, you know, in the same way you’re you’re looking at how do I focus on the fundamentals and block this time for this activity or block time for that activity? tivity block time for family. It’s also a time to kind of look at and this is what I’m getting from you is it’s also a good time to look at what do I need to cut out or put on pause or not do? Right? Yeah, I like that.
Dr. Michael Hartle 21:01
I just say no is an important attribute to have. Yeah.
Jerry Dugan 21:05
And that’s hard for us people pleasers. Yeah, seriously, did my wife put you up to this conversation? No. Man, this is this is really good. Now another thing we couple other things, you know, when it comes to building a new habit? Yeah, so we’re talking about getting back to fundamentals, we’re talking about regrouping. So that’s focusing on the tasks at hand getting the things that we don’t need out of the way? How do we turn the things we want to do into that habit? Or habits? And how do we know we’re on the right track?
Dr. Michael Hartle 21:39
Well, one of the things I learned many years ago was that when you want to create a new subconscious aspect, you know, before you do that, it’s a subconscious, let’s say you’re doing something wrong, just use that. And then you become conscious that you’re doing it wrong, and someone tells you that, and then you become conscious, and you’re doing it right, and then you do it enough becomes subconscious. And now you’re doing it right. So that’s more of a habit. The other thing too, you know, when someone let’s create a new habit, so they want to do something different in the mornings, they have to be conscious of creating net aspects. So maybe putting a post a note up, putting a piece of paper over here, or putting it out in the kitchen counter in the morning time. So you see it first thing when you walk in, these are things you have to be but you have to have attention to detail, and you need to have some conscious aspect. If you don’t, then you’re just not gonna get it done. Yeah, one thing I do is an insight really, very technologically advanced method is I have my left hand here, and I have an M there. So I had to call one of my staff members earlier today. And I wrote her first initial on my hand, so I see it with my eyes. And so I’ll be watching off later, but again, so that’s my little notepad right there between my index finger, my son, they’re the OG Palm Pilot right there, guys. Right. Very good. That’s right. Remember, Palm Pilots,
Jerry Dugan 22:52
you know, I’ve got listeners who were like, what? I hate. You guys know
Dr. Michael Hartle 22:58
what the iPhone wasn’t around back then. But yeah, so you know, when you create a habit, you need to be conscious of doing it. And I usually say they season, what, 21 days, maybe a month or so, to keep practicing before it becomes now subconscious where now you can just do it without even thinking about Yeah,
Jerry Dugan 23:15
and how much of a value is it to write this down and to track it on a daily basis until you don’t have to anymore?
Dr. Michael Hartle 23:22
Oh, it’s very valuable. Yeah, that’s why like, for example, bathroom mirrors are great, because we tend to standard from our bathroom mirror every day. You want to put a post it note up there, you know, maybe it’s okay, I gotta do this right that you got to make sure that squirrel, the squirrel just went by, it doesn’t go by if you can bring yourself back from that squirrel. And look at that note again, you know, I put a note on your car, but I know there has been three and came out with the post it notes. It was a godsend for a lot of people.
Jerry Dugan 23:47
Yeah. Oh, yeah. And you know, we’re talking mirrors. I mean, dry erase markers. Also, I used to leave notes for my kids. Yeah. Sorry, their bathroom. Yeah,
Dr. Michael Hartle 23:54
good point. Good point.
Jerry Dugan 23:55
Yeah, in fact, my
Dr. Michael Hartle 23:56
daughter had notes for him. So yeah.
Jerry Dugan 23:59
And it’s it is important to have a written goal. I think there’s a lot of studies out there that show that if your goal is written down, and it’s clear, and you see it on a regular basis, like say on a post it on your mirror or on the fridge, it prompts you and reminds you, I am going for this, this is why I’m going for it and this is what I need to do right now to achieve it. And then if there’s some way to track that you’re doing it, you’re kind of measuring progress in that sense. You can look back and say, You know what, I the last 21 days, I nailed this for 20 of them. I feel great, I’m doing better. I’ve you know, whatever it is I’m stronger. I’m faster. I’m thinner, I’m handsomer I don’t know something.
Dr. Michael Hartle 24:37
One of the phrases I use a lot when I teach a strong person a music patients do is plan the work, work the plan, love that you have to plan the work first and then work the plan it’s over when I came up with that we were talking about programming. So let’s say you design a 12 week fitness program, you know, plan to work you got to plan it out first and make sure all the pieces okay, I can do that and then you won’t need to work it because obviously you don’t work You don’t know if it works or not. But again, same thing in your academic life, your as far as relationship life, financial life, you need to plan to work work to plan, you know, and so when you do that, you tend to be more successful. So I’m gonna get get into creating habits plan to work, okay, I’m gonna write it down a note here, I’m gonna put a note over here, you know, so plan to work now work to plan got to do it. And the more you do it, that’s one of the reasons when my kids were in grade school, they had spelling every week. And so I told my boys, I said, when you come home, before you do anything, do your homework. But the other thing I want you to do is I’m gonna give you some extra homework, I want you to write each word three times on a piece of paper put down, what can I type it, no need to write it. I said, because creating that motor pattern to the brain actually teaches the brain better. And so by the time Friday comes around, you know those words so well, that you will get, you know, I’ll get A’s and spelling and, and that that there was trying to get them in a zone super important. But the fact of them writing it three times every day, yeah, Dad’s gonna take a lot of pencil a lot of paper. So I’m sure we’ll be fine. We can use toilet paper we need to Okay, that’s gross.
Jerry Dugan 26:01
How many business plans have been written on napkins? Right? Yeah, exactly. And it makes sense that kinesthetic learning though, because we look at the National Spelling Bee, how many of those kids when they’re at the microphone, they’re writing with a finger on the palm of their hand to physically remember. And also visually remember, they’re using multimodal ways to learn and remember, so they’re, they’re using recall, through that physical memory and the visual realization so that Dr. hurls on the on the on the mark there. Let’s see here. Now, the phrase the dad bod exists, because you know, we’re faced with life, you know, we go to work, we run a business, and then we have a family. And one of the things that starts to go by the wayside is spending time on ourselves to get exercise to eat well. How do we find that balance to having a family? So having a partner, raising kids and staying fit? Like, what what would you recommend to folks on how to balance that out?
Dr. Michael Hartle 27:07
Well, and this one mentioned earlier about my friend, Fabio from Italy, that he finds the time to work out and he found at four o’clock in the morning has no problem getting up at that time to do that, you know, everyone is different. So I used to train when I was in powerlifting, at 9am, on Tuesday and Thursday mornings at hip patients. And so that’s when I went in, tre went home shower, came back and saw patients after that. But you know, dad buys my phrases. So when I saw it on Instagram, you know, so I thought it was quite quite interesting about that. But yeah, I mean, obviously, as we tend to get older, we don’t get as much exercise, we’re in high school college, you got a lot of exercise, when you stay in shape, we tend to maintain our eating habits, even after our exercise habits went down. So that’s why we tend to gain weight with that. So we needed to go back and reverse that. And that’s why I mentioned earlier about just going outside, go for a walk. I mean, go outside and go for a walk with your wife or significant other, hold their hand, whatever. But then, okay, I’m not gonna turn around and drop you off at home and go back for an exercise walk. Or you can join me with that. But again, you do need to get out there, get your heart, rate up your respiration, rate out what you breathe in heart and the heart. It’s good exercise. And it’s just a simple thing. You can do things like kettlebells, one of the things we teach and strong first you can do if you like running, run, if you want to do, you know climbing stairs, climb stairs, you know, get some exercise out there to get your bodies going, because one of the things I find is that people who are in their 80s and who are not nursing homes who still live at their own house, are there because they usually exercise their entire life or did for the last 2030 years prior to becoming eight years of age. Yeah. You know, and that’s when he’s like, for example, and I’ll segue here you see like NFL players, who when they say offensive lineman, they weigh 320 pounds when they’re playing, but all sudden to, you know, five years after they retire that down to 250. Because they recognize there’s not too many 70 year old 320 pound men alive, right? Yeah, most have strokes or heart attacks at that point. So it’s just nobody’s working so hard. So they tend to lose weight. When I competed in powerlifting. And football, was my heaviest I got was about 290. And so about a couple years ago, I decided to lose about 30 pounds. I’m down about a very skinny 260 right now. But I’m happier. My heart rates better my walking better. Everything’s doing much better with that. Not that I wasn’t really out of shape back then. But it was a much healthier now. I’m not powerlifting I’m not playing football, so I don’t need to be that size anymore.
Jerry Dugan 29:28
Yeah. Yeah, it’s like they found that their groove in a sense, right? That’s like just the ideal height, weight. Mobility. My wife has a grandmother, she’s in her 90s now but all through her 80s She did folk melodical dancing and was I think Texas is first Miss senior pageant winner, something like that. I mean, she founded the organization and just happen to win it the first time around and but she ran that for years and she would compete, she would perform and it was just like, wow, you know, she stayed active and that’s like An example to follow. Now, if folks are listening to this, and they’re like, Man, this guy is awesome. I want to learn more. I live in the area where he does I want him to be my chiropractor. How can people get a hold of you?
Dr. Michael Hartle 30:12
Well, we have a website and is Cairo power.com. So ch iro. power.com is a website for us. You can also email me at PW rd OC six [email protected] just mentioned, you heard me on the podcast. So I recognize who you’re calling me about. I’m on Instagram on Twitter, I’m on LinkedIn, a lot of different places.
Jerry Dugan 30:34
Awesome. And before we go, any final words of wisdom for those listening in,
Dr. Michael Hartle 30:39
be active, be active and stay active you have is just simply going for a walk or swim. But the old phrase like said use it or lose it is very truly human body. So if you use it generally doing being very healthy, you could lose it. Obviously you’re not gonna be very healthy. So be active. Fantastic. Doctor, the mind and the body.
Jerry Dugan 30:56
Oh, yes. Yes, that interconnection of mind and body. It was great to have you on here. I want to stay in touch because I wanted to be able to call your doctor Dr. Hartle. So
Dr. Michael Hartle 31:06
you’re probably one of the first ones to do that. So that’s my
Jerry Dugan 31:10
weight on my bucket list right now. Awesome. Thank you so much for being on. Thank you. Now I hope you got a lot out of this conversation like I did. I was taking notes the whole time I was interviewing Michael, I don’t know if you could tell or not, but I was. And, you know, if you want more information, you can find out more about Dr. hartal. At my show notes at beyond the rut.com slash 356. You’ll find links to his website, some of the resources we mentioned, and also other episodes of beyond the rut that relate to health and fitness as well as goal setting and habit forming. Now, if you want to create your goals for a better future, I invite you to download my free tool, measure it to make it it’s a guide that’ll help you identify what’s most important in your life. Take a look at your faith, your family, your fitness, your finances and your future possibilities. And then set some goals to help get you there. And you can get that by going to beyond the rut.com slash goals. If you forgot that already, and you just remember the shownotes episode 3356 356 Then that’s at beyond the rut.com slash 356. I’ll make sure the link for measure to make it is included there as well. Now, I’m glad you joined me for this episode and I look forward to joining with you again on the next one. But until next time, go live life beyond the rut. Take care
Transcribed by https://otter.ai
