Catalysts for Success

Joe Holder

Lesson time 07:06 min

Quick tricks can make a huge difference in your journey. Joe shares ideas that will set you up to achieve success.

Students give MasterClass an average rating of 4.7 out of 5 stars

Topics include: “Exercise Snacks” · Meditation · Spending Time in Nature · Tissue Flossing · Overcoming Excuses · Set Up Your Environment for Best Results · A Little Effort Goes a Long Way


[MUSIC PLAYING] - So we have catalysts for success. I'm just going to give you some tips and tricks so make it a lot easier for you to meet your success, utilizing habits that I've seen have worked both for myself and also for clients One of my favorite is exercise snacks. Essentially there is these studies that looked at if you broke out activity into multiple moments in the day instead of just one, they saw that that helped control blood sugar a little bit better. It can help also mitigate kind of the aspects of sitting. A lot of us don't have time to go to the gym all the time. And a lot of us really just have the ability to work out where we are, understanding the environment in which we are in. Maybe that's just doing jump rope in the morning instead of a full gym session. Maybe that's walking up the stairs very quickly. Maybe that's doing brief moments of activity with the time that you have. So in the morning, go for a 20 minute workout. At night, go for a 20 minute workout. Instead of trying to squeeze in an hour at one moment throughout the day. If you're not built for that, that's totally fine. But what we do see though, if we utilize exercise snacking accordingly, have consistent activity for best results, that'll go a long way. [MUSIC PLAYING] Other kind of catalysts for success are also just things that'll get your nervous system right. So a lot of times, meditation, mindfulness, and spending time around loved ones even, can help calm you down. It also activates what's called your parasympathetic nervous system, which is essentially having you respond to stress a little bit better because you're able to get into a restful state a little bit. Meditation is a well-known and studied stress reduction strategy. And there's a lot of different types of meditation out there. So just find one that works for you. And it doesn't have to be long, maybe just five minutes every morning. Maybe it's five minutes, 10 minutes before you go to bed. Those will play a big role in making sure that your wellness goals are met. [MUSIC PLAYING] Another catalyst for success is spending time in nature. We really overlook the health benefits of nature, unfortunately. And humans are meant to be around nature. We see that and we see the impact that sun has on us. We see the impact and nature has on our immune system. So the more time we can spend combining these catalysts for success. Maybe you meditate, have an exercise snack, and do that when you're surrounded by trees. [MUSIC PLAYING] Another one of my favorite catalysts for successes is basically this concept that I have called tissue flossing. Which is essentially mobility kind of oriented exercises that you move your body in different planes in motion that kind of keep you fresh. Not really focused on intensity, but just really focused on moving the body and having you feel good. [MUSIC PLAYING] There's really no excuse to say that you're too busy, because ...

About the Instructor

Joe Holder is a nationally recognized master trainer and one of the most influential coaches in fitness and sports. Now he’s teaching you how to build the foundation for a lifetime of good health. With Joe’s holistic approach, you’ll learn how to work out for increased mobility and strength, maximize your nutrition, and build a positive mindset. Start achieving your health goals and living a more purposeful life.

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Joe Holder

Master trainer Joe Holder teaches you his holistic approach for better workouts, more effective nutrition, and a healthier mindset.

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