The 4 W’s to a Great Day

Mastermind Blog of the Month
By “Coach Josef” Serfaty

How do you seize the day? Do you roll out of bed, begrudgingly, and shuffle through your day? Perhaps, you simply plow through the task list, then crash into bed at the end of the day, only to feel like you didn’t accomplish anything. Or you find yourself with some free time all the while in limbo wondering what should get done, without really getting anything done, with hours gone by. Like with a workout, there are certain phases that must be completed in order to ensure successful and meaningful growth. In both Boot Camp Instructor certifications with SGT Ken®, I was taught 4 phases to ensure safe and impactful boot camp classes: Wake up, Warm-up, Work out and Wind down.

Start off by setting the standards and expectations for the upcoming workout, while igniting the fire within – Wake up. Get the muscles warmed up and the blood flowing with basic functional movement patterns and dynamic stretching – Warm up. Through as much smart and controlled effort as possible, work each muscle group to fatigue or failure – Work out. Bring the heart rate down with some static stretch and breathing exercises to help the muscles recover – Wind down. So, one day, it just hit me like a strength band that snapped in my face. Why not consider these 4 W’s as pillars to create a great day of amazing personal and professional growth?

Wake up

Open your eyes and sit up. Take 3 big deep breaths, then say “I get to do [fill in the blank],” and smile. Find and feel that spark in your heart. You get to do some amazing things, today.  Express gratitude for a new day, a new opportunity to be better than the day before.

Warm Up

Dial in your morning routine to set yourself up for a successful day. For some, it’s prayer, meditation, or journaling. 

Others, it’s getting in a good workout, running and power walking included.

It’s also the time to fuel your body and prepare whatever you need for the day ahead. Get in a solid, nutrient-rich PFF breakfast (Protein, Fats, and Fibre) and prepare your lunch and snacks, if necessary. Review your agenda and growth goals for the day. And, highlight one goal that needs a little more attention than the others.

Finally, fill your ears with quality input, like uplifting podcasts and music. Listen to content that reflects the energy you want to exude throughout your day. Personally, I enjoy listening to a good podcast, like The Todd Durkin IMPACT Show, while making my breakfast.

Work Out

Like an actual workout, put in everything you got to grow, personally and professionally. The greater the focused and smart effort you put in, the greater the growth, with an emphasis on the “smart.” Don’t do a half-assed effort, put some enthusiasm into it. The output will always reflect the input. If you put 5 out of 10 in, you’ll get 5 out of 10 out. However, when you put 10 out of 10 in, you’ll get 10 out of 10 out. Simple. 

And being busy doesn’t always mean being productive. Being busy must stop being a status symbol. Ensure that you’re putting the right amount of energy on the daily goals you set for yourself. I often find myself in a position where I have to determine whether I should put my effort into creating Instagram content or focus on activities to potentially generate revenue. Maybe, even choose to workout. My health is also an investment.

Wind Down

Reflect on the day. Take the opportunity to disconnect to connect with family, friends, and yourself. Rather than spend dinner in front of the television set, make it a house rule to have your 

meals at the dinner table. If you prefer working out in the evening, this is your time. Dial-in your bedtime routine. It is an often-underestimated component to mental and physical health. High performance coach, Brendon Burchard, suggests the 3-2-1 approach. Stop eating 3 hours before bedtime. Put away any work 2 hours prior to slumber. And shutdown all electronics and dim the lights 1 hour before your head hits the pillow. During the final 2 hours, have an easy conversation, stretch, meditate, read a book, or journal to ease your mind. 

Also, everybody needs 7-9 hours of quality sleep. However, your body’s recovery process and metabolism respond better when you go to bed before 11 PM to Midnight (this is assuming you don’t have a night shift). 

Finally, and most importantly, smile because you made a positive impact in the world today.


Coach Josef [Serfaty] is a Personal Fitness Trainer and Mindset Coach out of Vaughan, Ontario (Canada). His own journey into fitness and finding resilience has been instrumental in defining his mission to be a lighthouse for those seeking to improve their strength and endurance, while providing guidance to uncover the opportunities hidden behind the adversities. Coach Josef is a husband to a “mompreneur” extraordinaire and proud papa of two beautiful girls, the motivation to be better every day.

Email: josef@coachjosef.com
Website: https://coachjosef.com
IG: https://instagram.com/coachpapajosef
FB: https://facebook.com/coachpapajosef
LinkedIn: https://www.linkedin.com/in/coachjosef
YouTube: https://youtube.com/c/coachjosef

About the Author

Todd Durkin, MA, is a world-renown trainer, coach, author and motivational keynote speaker who trains dozens of elite, high-profile NFL, MLB, and MMA athletes, including two Super Bowl MVPs, one NFL League MVP, Olympic gold medalists, Heisman Trophy winners, and MMA champions. Todd is a 2-Time Trainer of the Year, the 2017 Jack LaLanne Award recipient, the 2018 Canfitpro International Presenter of the Year, a member of the Under Armour Training Team, and a Top-100 Most Influential People in Health & Fitness.

Todd was a featured trainer on the popular TV show, NBC STRONG, which is now airing on Netflix. His award-winning gym, Fitness Quest 10 in San Diego, CA, is a Top-10 Gym in America, and his 3 best-selling books, Get Your Mind Right, The WOW BOOK, and The IMPACT Body Plan, have both changed thousands of people’s lives. If you would like to get motivated and inspired now, you can pick these books up at www.Amazon.com, or if you would like a signed copy, please purchase at www.ToddDurkin.com/
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