Heidrun Luyt’s Post

From Morning Walks to 5Ks: The Power of Just Starting At the end of last year, I made a simple New Year’s resolution: Take a 15-minute walk every morning. I was inspired by watching hours of Andrew Huberman’s content on YouTube. “Get sunlight in your eyes,” he’d say. Simple advice, easy to follow. But what happened next? I was not prepared for it. Here’s the truth: I hated cardio. Always have. • Couldn’t last 5 minutes on a treadmill. • Stayed lean through calorie restriction just to avoid it. Walking seemed harmless enough. No sweating, no exhaustion, just sunlight and movement. But something strange happened. • 15 minutes turned into 30. • Then I started jogging. • Soon, I was out for 45 minutes to an hour. • Eventually, I ran my first 5K—without ever setting it as a goal. It wasn’t forced. It wasn’t planned. I just started. And every day, I wanted to get a little better. Here’s what I learned: 1. Momentum is powerful. Small steps snowball into big results. 2. The body adapts naturally. I never thought I’d enjoy running. But as I got fitter, I craved it. 3. Improvement is addictive. Watching your numbers improve feels incredible. You don’t need big goals or deadlines—just aim to be 1% better each day. What started as a 15-minute walk turned into the best shape of my life. I feel stronger. More athletic. More energized. The lesson? Just start. Put one foot in front of the other. When you see and feel the changes, you won’t stop. You’ll catch the bug, just like I did. So, what’s your first step?

The Perception of Time: A Lesson from the Assualt Bike This morning, I was sweating through an interval workout: 30 seconds on, 30 seconds off. Let me tell you, those "on" seconds felt like forever. Funny, isn’t it? Time can stretch and warp, depending on what you’re doing. When you're pushing through the hardest part of a workout, 30 seconds feels like an eternity. But when you look up and see your kids growing up faster than you can keep track of, time feels like it’s slipping through your fingers. This got me thinking—our perception of time is so dependent on how we experience the moment. Intense effort? Time crawls. The busyness of life? It races by. Maybe the lesson is this: we can’t slow down time, but we can be present in it. Savor the pauses, appreciate the effort, and remember what matters most. Because whether it’s the longest 30 seconds on a bike or the blink-and-you’ll-miss-it years of parenting, the moment is what we’ll remember. What about you? How do you experience the different speeds of time in your life?

🚨 Question of the week | Finding new WHY to workout So you reached your goal! Congratulations! ...now what...Check out this week's answer about finding a new WHY! If your someone who doesn't love working out for the sake of working out (hmm like everyone) …making sure you have clear reasons why you are working out will make your life that much better. Feeling unmotivated to workout is a LACK OF CLARITY  Feeling bored to workout is a LACK OF CLARITY  Feeling frustrated to workout is a LACK OF CLARITY So how do we get clear about our goals… Have a conversation with your coach or grab a pen and paper and list out why you are working out… Is it to… fit in that pair of jeans  Is it to… get your mind in the right headspace  Is it to… get the aggression out What we it is be clear about WHY you are working out! Reply back “why” so we can book a call tomfighre out your why.

Quiet Time⏰️ The morning's stillness allows me to reconnect with myself, check-in, and reflect on the previous day. Before I reach for my phone or allow the laundry list of "to-dos" to flood the corners of my mind. I lay still to ask myself some powerful questions. What characteristics do I admire about myself? Who do I need to be to accomplish my goals? What does being a good (fill in the blank) look like? This is a practice that I started implementing into my morning routines when I found my mind racing in the morning before I could take one step out of bed. What are some of your self-reflection practices to start your day? #bestill #powerfulquestions

A little inside sneak peek into my 5 min life-changing journaling routine. 📓 When I started doing this, I felt invisible. 🔥 Journaling is a mammoth of a subject, but two specific routines have kept me grounded through the waves of life. In the AM, I’ll write: (3 min) 1. What did I do yesterday? 2. How was I feeling yesterday? 3. What can I do to be 1% better today? In the PM, I’ll write 3 amazing things that happened during the day. (2 min) They could be anything. 1. A new connection. 2. The great workout at the gym. 3. Or the quality cup of tea I’m drinking. What I realized is that over time, when I sandwiched my day with these 2 routines, I feel a lot more in control. Like I had a protective barrier when sh*t happens. The sandwich: AM Journal Routine ✍️ Life 🌎 PM Journal Routine ✍️ _ Any specific questions you journal that help you level up? Please share them. #journaling #life #motivation #confidence

File this under the category of “things I have to periodically remind myself.” Consistency doesn’t mean perfection over time. This is a chart of my weekly running since February. At first glance, it appears that I was erratic or uncommitted the first six weeks before getting my you-know-what together. The numbers don’t lie – but they don’t tell the whole truth, either. First, I got sick in February. And I’ve learned through trial and error (mostly error) that I’m better off shutting it down for a few days. Then, in March, I felt the early signs of a calf injury. The pain was a 1 out of 10. I could have run through it. But I also knew where that would inevitably lead (not somewhere good). So, I backed off again and focused on rehab. Thankfully, I’ve been healthy and have gotten into a good groove ever since. But if I pushed through either of the minor issues to hit an arbitrary weekly goal, I would unlikely have that nice, steady progression of late. In running (and, I've found, many other areas of life), consistency doesn’t mean stacking perfect week after perfect week. Yes, when you get on a roll, enjoy it. But it’s just as important to weather the ups and downs. Accept that life happens. Zoom out. And avoid the dreaded negative spiral – what psychologists like to call the what-the-hell effect. So, what is consistency then? In my humble opinion, if you’re putting in your best effort most of the time, and making progress more days/weeks/months than not, you’re on the right track. Be patient with yourself and keep going.

The beauty of the Get-Right Day I think that we are often in a hurry to extract whatever we need out of our workouts – and that this kind of rushing can get us into trouble – or otherwise suck the joy out of things. So, if you ever feel like you’re spending too much time playing catch-up or are too constrained by injuries to work out the way you want to, consider adding a Get-Right Day. A Get-Right Day asks only one question: what do you need to do to end the workout feeling great? It is not about your ideas of productivity or intensity. The part of your brain that wants to extract maximum value from a workout will hate it. Let me ask you a question, though: who should be the boss of a workout, your brain or your body?

How To Make a Habit Irresistible Day 14: Sharing Daily Learnings from the Books I Read 📚 Book: Atomic Habits by James Clear The secret to building strong habits? Make them attractive! In today’s lesson, I learned that we take action because we crave the reward we expect. One powerful strategy to do this is called temptation bundling—pairing something you enjoy with something you should do. Example: Ronan Byrne, a student in Ireland, loved watching Netflix but struggled to exercise. So, he created a system where Netflix would only play while he cycled on his stationary bike. If he stopped pedaling, his show would pause! This clever hack combined entertainment with exercise, making his workout irresistible. Isn’t it a great strategy ? #AtomicHabits #HabitBuilding #PersonalGrowth

Some days are just... I am sure you know what I am talking about. Kids were more clingy, gym sessions were not super productive, feeling stuck and being consistent with my habits was as challenging as avoiding stepping on a Lego in the dark. A couple of years ago, I thought being "down" was the end of the world, and I would never be positive again. Luckily, now I know being "down" is not a bad thing at all. It sucks without a doubt, but it also makes me think, reflect, reevaluate, and adjust. I ask simple questions like: What's working? What's not? What needs a tweak? What happened? What can I control? Most of the time, I get answers to my questions during a simple walk. I come home with new ideas, solutions, and ways to adjust things. I encourage you to find your own version of that simple walk. It might be a quiet coffee in the morning, sketching, or just sitting with your thoughts for a few minutes each day. It's about finding that moment that allows you to step back, breathe, and gain clarity. What do you do when you feel "down"? P.S. Photo of the park close to our house, where I go most of the time. #positivethinking #feelings #feelingstuck #negativeemotions #getbettereveryday

Here are some post gym workout reflections that got me thinking about life and businesses….