Healthy Habits for a Happier You Newsletter
Newsletter #06
So, you said “No”, “Firm Maybe”, “I don’t want to do that” “I have other commitments”
or found other creative ways to say
“No”
over the last two weeks.
How did it go?
Check out what one reader had to say about the newsletter last week.
Saying no isn’t easy, but when you recognize the power it holds when it comes to your happiness, you’ll start to use it a lot more.
Every “No” reveals a yes to something else.
If you want to have a happier more fulfilling life, learn these helpful tips in the previous newsletter by clicking here to re-read that newsletter!
(Reply with the number newsletter you joined in on above)
Your Habit For The Next Two Weeks
- Tackle Tiny Tasks -
Or, add in your own habit!
(Re-download the habit tracker here)
Now that you’ve “said no” & you have more time in your schedule, let’s put that time to good use.
What is agency?
Control over your life
The ability to influence your own thoughts and actions
Confidence in handling a variety of tasks and situations
As a busy entrepreneur, your attention is constantly pulled in multiple directions, not just work-related tasks. It’s the everyday stuff too:
Picking up dry cleaning
Paying bills
Fixing things around the house
Life doesn’t stop, and it can feel overwhelming.
Finding time for yourself in the midst of all this chaos might seem like a luxury, but it's essential to your long-term performance and productivity.
“I have no time, Santo.”
This is what I hear from nearly every new client. But after doing a time audit (apply for your free audit here!), we always find opportunities to fit in what matters most and prioritize the key pillars of my program to make progress.
Recently, I was speaking with a client who’s a new dad, high-level manager, homeowner, son, and partner—he’s juggling a lot.
Between renovating his bathroom, dealing with a newborn’s sleep issues, fixing the shed, and managing problems at work
I asked him, “How do you manage to get it all done?”
His response was insightful:
“When I clean my car, I start with the trunk. If I have more time, I do the back seats. And if I have even more time, I’ll clean the whole thing. I do it in small steps.”
This is exactly how we should approach both mundane tasks and bigger goals.
We delay small tasks, thinking we’ll do them “when we have time”, but that time never comes.
Eventually, these tiny tasks turn into big problems.
The same thing happens with your health, fitness, and fat loss.
You try to do everything at once, get overwhelmed, and quit when results aren’t immediate.
Focus on progress, not perfection
At a seminar, I asked Dean Somerset (a strength coach) about the biggest mistake he’d made in his career.
His answer was simple but powerful:
“I aim for 80% perfection, and leave 20% as room for improvement. That way, I can look back and see what could be done better, without feeling like I’ve failed.”
In my 12 week program, we focus on four main pillars:
Movement
Nutrition
Exercise
Recovery & rest
Here’s what those pillars might look like in practice:
For Movement, it could mean focusing on steps, stretching, or staying active during your day.
For Nutrition, it might look like having protein at each meal, filling half your plate with veggies, or tracking calories.
For Exercise, we focus on building strength, improving mobility, and reducing pain.
Recovery & Rest involves stress management, mindfulness, and better sleep habits.
If you’re consistently hitting 80% in each of these areas, you’re ahead of 90% of people.
Perfection isn’t the goal—progress is.
Progress builds over time. Tackling tiny tasks creates momentum that leads to bigger results.
The mundane tasks you ignore? They don’t go away. They linger in the back of your mind, becoming bigger problems if left unchecked.
We often overestimate what we can achieve in a month and underestimate what we can accomplish in a year.
Small hinges swing open big doors.
Completing those tiny tasks builds discipline and creates a foundation for improving your overall health, performance, and happiness.
Check off those small tasks, and watch them turn into long-term, sustainable success.
(I’m definitely dating myself here with this link) Here’s a video for your nostalgia if you were born in the 90’s, and stayed home sick from school watching day time TV.
Articles I think you might find interesting
In a TLDR (Too Long Didn’t Read) Format for your convenience
How to Get Stronger Faster With Supersets
Supersets are popular for a reason, but are they better than traditional sets?
Here’s the breakdown:
How supersets work: Supersets alternate exercises between opposing muscle groups (e.g., biceps curls and triceps pushdowns) without rest, leading to better muscle activation and more reps compared to traditional sets.
Study comparison: Research from Brazil and Canada showed that those performing supersets completed more reps per set than those doing traditional sets, even with greater fatigue.
Benefits: Supersets allow you to increase workout volume in less time, working muscles harder and potentially leading to greater strength gains.
How to use supersets: Combine push and pull exercises in the same workout (e.g., chest and back) to maximize time and effectiveness.
Takeaway: Supersets can increase workout efficiency, strength, and muscle activation, making them a great option for time-poor entrepreneurs looking to get more out of their training sessions.
Canadian health regulators ban this common food additive. Here's what you need to know
What is BVO? It's an emulsifier used in citrus-flavored drinks to keep ingredients mixed. Made from vegetable oil treated with bromine, it has been linked to adverse effects on organs in animal studies.
Health risks: While the doses used in products are lower than those studied, an acceptable daily intake couldn’t be established, leading to the ban.
Affected products: Primarily soft drinks and sports beverages will need reformulation. Brands like Pepsi and Coca-Cola have already phased BVO out of their products.
Transition period: Manufacturers have until August 2025 to reformulate and relabel products in compliance with the new regulations.
Takeaway: Stick to water. We’re made of it, and it also helps to curb hunger.
Want to read more about how much better water is for you?
Check out this previous issue of the newsletter to read more!
That’s all for today!
I’m excited to see/hear your responses & insights on the articles above & how your habits went.
Catch you in a few weeks,
Santo