I'm seeing more and more of the younger generations and even my generation become soft. While it isn't everyone, this is a trend we cannot ignore. I believe the antidote to this is pursuing personal excellence and peak physical condition but most people don't know where to start. I'm going to give you the formula in this episode.

I also have an announcement about this show and its future at the end. I appreciate you beyond words if you've listened to one, all, or somewhere in between and this platform has allowed me to find my voice so thank you again for being along for this ride with me.

Time Stamps:

(1:03) Going Back to Episode 10

(2:20) Not Knowing Where to Start?

(2:54) #1: Starting the Right Way with Visualization

(3:13) #2: Accepting The Hard Truth

(3:50) #3: Execution

(4:05) #4: Eliminate Roadblocks to Success

(5:25) My Commitment to This Show

(6:13) Fitness and Flow Email Series

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Whether you know it or not, there are things we do in life habitually that either move us towards what we want in our lives or hinders us. Bad habits can wreck havoc on our health and the pursuit of our goals so, in today's episode, I want to quickly cover 4 bad habits I've seen within myself in the past and with new clients that prevent us from getting the body we want.

Time Stamps:

(0:58) One of My Favorite Books Atomic Habits

(2:18) Losing Confidence In Yourself

(2:38) #1: Lack of Action

(3:30) #2: Lack of Mission and Vision

(4:57) #3: Never Saying No and Lack of Focus

(6:10) #4: Lack of Application

(6:58) Please Subscribe!

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These 7 hacks took me years to learn from trial and error and I'm sharing them with you in less than 10 minutes. I believe these rarely shared tips by anyone else will dramatically simplify and increase your results while making it easier for you. Is doing the work easy? Absolutely not but these tips will undoubtably ensure the effort you expend won't go in vain.

Time Stamps:

(1:00) If A Muscle Isn’t Challenged, It Won’t Change

(2:16) Increasing Weight While Decreasing Reps

(2:60) Warming Up

(4:10) Use Your Playlist As A Timer

(4:35) Tracking Your Progress

(5:45) Focusing on the Eccentric Part of the Exercise

(6:22) Choose Your Supersets Wisely

(7:27) Discipline over Distraction

(8:04) Use Different Rep Ranges

(8:48) Biggest Takeaway

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There's nothing quite like taking that first sip of your morning coffee and we know the benefits of caffeine but how do we maximize its benefits along with avoiding building up a tolerance to it? I want to share 3 little known tips and hacks around caffeine that will maximize its effect for you consistently.

Time Stamps:

(0:55) Loving Your Morning Coffee

(1:27) Defining a Flow State

(2:25) Using Caffeine to Our Advantage and Flow Cycles

(3:50) Ideal Timing for Caffeine

(6:03) Starting with 100mg of Caffeine as a Baseline

(7:13) L-Theanine Supplement and Water

(8:15) Caffeine Abstinence

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What could be holding you back from the body you want might not be calories and lifting weights but vices and habits that are crushing your body and bank account. I want to share with you the 6 deadly vices that could be plaguing your life right now and hopefully serve as a wakeup call to ditch some or all of these ASAP.

Time Stamps:

(1:12) People Run From Pain Far More Than Running Towards Pleasure

(3:02) #1: Porn

(4:39) #2: Drugs

(5:45) #3: Smoking

(6:50) #4: Gambling

(7:26) #5: Fast Food

(8:04) #6: Excessive Alcohol

(9:10) Reason to Get Rid of These Vices

(9:38) Lift Weights Consistently

(10:48) Please Subscribe

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We're officially into October at this episode releases and the holidays are right around the corner. If you want to keep your word to yourself and stay on track with your health goals throughout this part of the year and not only maintain but improve, this podcast episode is for you. I'm going to share with you 7 ways to change your body in 6 months or less and these are real strategies you can count on.

Time Stamps:

(1:04) Scary Obesity Statistics

(1:36) #1: Go To The Damn Gym

(2:14) What To Do In the Gym If You’re Just Starting Out

(3:06) #2: Practice Good Nutrition

(4:04) The Importance of Protein

(4:40) #3: Take Walks

(5:34) #4: Practice Daily Recovery

(8:38) #5: Set Goals But Focus on the Intention

(9:37) #6: Revise Your Goals

(11:00) #7: Pull a Lesson Out of Everything

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If you've been feeling stuck lately trying to lose weight but nothing is working, I might have the solution for you. Anytime I get stuck or my clients get stuck in their fat loss journey, there are 3 tips I go back to every single time that make a positive impact. Let me know which tip you're going to implement this week!

Time Stamps:

(0:57) 3 Simple Tips That Work For Me and My Clients

(1:27) Recently Added a Husband and Wife to My Roster

(3:12) High Protein Breakfast

(5:22) Story From One of My Favorite Clients

(6:28) Simple Solutions

(10:07) How to Implement This

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I talk a lot about delayed gratification and you might be wondering when it pays off. Does it ever "pay off"? I want to share with you a client story from my past, share a quote that will help frame this conversation, and share with you my non-negotiables and thoughts around when delayed gratification pays off. 

Time Stamps:

(0:59) When Does Delayed Gratification Pay Off?

(1:50) Story About One of My Clients

(4:00) Note From My Producer Kyle From Alex Hormozi

(5:25) My Non-Negotiables

(7:18) Please Share, Rate, and Review

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