Welcome back to another episode of Arnold's Pump Club.

Yesterday, I mentioned a study where people who went for a walk outside

didn't see the same health benefits if they were on their phone. In fact, people who

scrawled their phones even though they were outdoors and moving were more stressed and less positive. This is the opposite of what you normally see

with people who get out and exercise. I don't think I need to convince you that too much time

and your phone isn't good for you.

But I was wondering what any of you did with that information.

Changing your behaviors and replacing bad habits can be very difficult and it doesn't start with awareness.

We are usually aware of the things that aren't good for us.

It's action.

And so often we don't take action because we just assume we'll do

something about it later. I know this is a problem. So I want to force you to commit

to doing something about it. Today, either once this podcast is done or even

right now, I want you to outline how you will take action to spend less time scrolling your phone. Maybe it's setting a

calendar reminder. Maybe it's downloading the pump app to help turn it into a

habit. Maybe it's doing a challenge with your friends so you hold each

other accountable. Whatever it is I don't want you to just listen these podcasts. We do these

episodes to help you take action and become a little bit better every day.

And if I can be your reminder and your conscious to help you take the first step,

then I can't think of anything better that I could do in these

episodes so keep that in mind take action don't wait and now let's get to the day's

tips you might not be able to out exercise a bad diet, but that doesn't mean you can't out train a few bad nights of sleep.

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