🏋🏻‍♂️ The Mindset Shift That Changed My Fitness Journey

Author

kenji tomita
November 17, 2024

Hey guys!

I hope you’ve all had a fantastic week!

I wanted to share a recent milestone that I’ve been working towards: consistently working out five to six days a week. Back in medical school, I was used to working out six days a week. But when I started working as a doctor, my routine completely fell apart. Between the demanding schedule and adjusting to my new life, my workouts dwindled to quick, half-hearted sessions two or three times a week (if I was lucky).

This lack of consistency bothered me for a long time. During my foundation training years, I struggled to get on top of it. Ironically, now as a locum doctor, I’m working even longer hours—sometimes 60 to 80 hours a week—on top of managing other business projects. Yet, over the past two months, I’ve been able to hit my workout goals consistently.

What changed? It wasn’t about finding more time—it was about finding more enjoyment. I signed up for a gym I genuinely love: David Lloyd. It’s packed with activities I look forward to, like tennis, badminton, and even pickleball courts. This has been a game-changer for me. I now play pickleball twice a week (two-hour sessions!) and take tennis lessons every Saturday (it’s been a long-time dream of mine to learn tennis).

I still do weight training throughout the week, but I’ve also started attending classes like high-intensity interval training (HIIT). And after every workout, I treat myself to 15–20 minutes in the sauna, steam room, or jacuzzi.

This journey has taught me something crucial: the best workout isn’t the one that’s optimized for muscle growth or maximum effort—it’s the one you can do consistently. For years, I thought a workout had to be an intense, hour-long lifting session to be worthwhile. But shifting my mindset and incorporating activities I genuinely enjoy has made all the difference.

If you’re struggling with consistency, I encourage you to revisit an activity you used to love or try something new that excites you. For me, that was pickleball and tennis. If you can find something you truly enjoy, you’ll look forward to it—and that’s the key to building a healthier body and mind.

This small mindset shift has changed my life, and I hope it can change yours too.

Have an amazing week, and I’ll see you in the next one!

Doctor Kenji.

👍🏾 Things I’ve enjoyed this week

• iPad Mini 7 (Tech): I’ve been waiting for the latest iPad Mini for about three years, so I was thrilled when Apple finally announced it. I’ve been using it for the past month as part of my everyday carry, and it’s honestly been a game changer. Small enough to fit in my pocket, it’s perfect for both work and leisure, whether I’m at the hospital or relaxing at home. For an in-depth review, check out my latest video.

• Silo (Apple TV Series): Season 2 just dropped, and the first episode was fantastic! This series is about a civilization living underground, told the outside world is uninhabitable. But as strange events unfold, secrets about the silo begin to emerge. Highly recommend it!

• Shrinking (Apple TV Series): My partner and I got hooked on this comedy-drama after just one episode. It follows a psychotherapist navigating his own life alongside the lives of his patients and friends. It’s entertaining, chill, and heartwarming.

• Heated Blanket (Tech): With the chilly UK weather, I’ve brought out my heated blanket, which I bought a couple of years ago. Just plug it in, and it instantly warms you up.

• Auto Glym Car Odour Eliminator (Car Accessory): I used to rely on those small car fragrances, but they never seemed to last. Recently, I switched to this spray, and it’s been amazing. A quick spray after cleaning my car keeps it smelling fresh for much longer. Definitely worth trying!

📹 The latest video in case you missed it:

📚 Highlight of the week

The #1 Habit That Keeps People Flat Broke for a Lifetime 

When your day is full of hard things, over time, everything starts to feel easier. What holds some people back for their entire lives becomes a problem you can solve in a day while drinking ya soy latte.

Freedom is one of those virtues that money actually can buy. In fact, it’s the greatest thing that money can purchase, as the ability to choose what problems to solve (and the manner in which you’ll solve them) is enabled by having control over your attention. Ultimately, money affords you with the ability to close the doors you don’t want opened, and to open the doors that were once closed.

"Many people care more about being right than being happy."

The many experiences of life are an overlooked part of the meaning equation. When you find the little things that make you feel alive, incorporate these things into your life. For example, when I’m paddling on a surfboard in the ocean or basking in the sun and watching a tree sway, my soul feels at ease. These moments infuse meaning into my world.

Resurfaced to me by Readwise

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Want to learn more from me? Check these out👇

📚 (Free) My 101 Books to Read Before You Die Reading List: https://courses.kenjitomita.co.uk/drkenjisreadinglist

🩺 (Free) How to Get into Medical School - From Application to Doctor: https://skl.sh/2TwpH0N

👨🏼‍💻 An Essay Writing Masterclass - The Best Essay Writing Technique: https://courses.kenjitomita.co.uk

🏥 My Online Medicine Interview Course: https://courses.kenjitomita.co.uk

📑 Study notes, my university personal statements, dissertation and more:https://www.kenjitomita.co.uk/shop 

🛠 My favourite tools 🔨

📚 Listen to my favourite book of all time (or any other) free on Audible

🥼 My daily hospital scrubs: HappyThreads

🎒 My everyday and travel bag from Menos (use KENJI10 for 10% off)

📝 My favourite iPad screen protector: Paperlike