Who are you doing this all for?
The workouts, the nutrition plan, the meditation.
Drinking all that water.
The today you would be just fine without any of that.
Even the tomorrow you would not notice much of a difference if you took the
It's all for the older version of yourself.
The version that will one day need to make a key business decision.
Or needs the energy & focus to fly across the country last minute to close
Maybe the version of you that has an active kid that needs chasing around
That future you is counting on today you to make better choices.
And it can't be for just one day, one week, or even one month.
List out some of the things you imagine future you will want to do or
Then write down how that person needs to feel and how much energy they will
Does it match how you are today?
Luckily, you have between now and then to close that gap.
The number of days is finite though.
So, future you is hoping you use them all to the fullest.
I recently came across a quote that I think came from some Army general:
(italic) "The standard you walk past is the standard you accept."
Walk past the mirror - what do you see?
The reflection is your standard.
Be honest with yourself.
Do you like what you see?
Are you able to smile at yourself?
If you don't, yet continue to walk past that same self in the mirror
everyday, that is your standard.
You don't have to accept it, but many people feel they are hopeless to
change that standard.
If you fit in that category, we can change that.
Pick an area of your lifestyle to start a new daily habit.
(hint: there are 5 areas to choose from)
Look at yourself in the mirror and say "I will do <insert habit here>
today, for your benefit tomorrow"
And then do the new activity.
That's your first step towards setting a new standard.
When someone asks me about what they should do first to live a healthier
life I typically say to start meditating for at least 5 minutes a day.
There are apps for that, of course (like Headspace and Calm).
You don't have to use technology since you are self-equipped equipped to
But a really cool aspect of the apps is they track some stats for you.
My favorite is the "current run streak."
Despite the fact I advise others to meditate daily I for sure have skipped
days here and there.
It's not possible to be perfect everyday, rather it's about having more
good days than bad over the long run.
Take 3 steps forward for every 1 step backwards <<< that is still progress.
Yesterday I hit my 100th straight day using Headspace.
Something very interesting happens when you are on a nice long streak like
Your mindset shifts into a mode of "defend the streak."
I know the point of daily meditation is to work on my mindset &
It's not because of some graphic on my smartphone that displays a number.
If I skip today my meditation habit would sit at 100 days out of 101 total.
Then if I go another 100 straight days (200 out of 201) it goes up to
That should be good enough, right?
But I can't help but admit that I am not willing to settle for anything
less than 100%.
That's because it's not hard to do at this point.
It only takes 5-10 minutes today to keep that streak alive.
It's like I entered a "cheat code" in my brain to keep a healthy habit
(anyone remember Game Genie back in the day!?)
Mindset is just 1 of the 5 daily habits I coach people on.
Building up streaks across all 5 is where the magic happens.
Again, it's not possible to hit 100% across all 5.
But the more streaks you have going, the more you can GUARANTEE getting the
results you want.
Pick one habit to work on today - that's a streak of 1 day.
Defend it tomorrow, and then again the next day.
Find the magic number for your own "cheat code."
How long will it take to “tone up”?
Or “get shredded?”
3 x 52.
That means 3 strength training sessions per week for 52 weeks.
The actual number of sessions doesn’t really matter.
It’s going to be different for each of us.
But the point of this response is that it will likely take a lot longer
than you think.
You need to show up week after week.
Consistency, systems, structure - as opposed to "willpower" or "desire."
You need to have a long-term approach to any changes you want to make to
This is where a lot of people already screw themselves up.
The results need to come “fast.”
So, they go too hard too quickly and their body rejects the whole thing.
In addition to the workouts, you would need 52 weeks of solid nutrition.
52 weeks of quality sleep.
Same amount of hydrating.
And also the mindset for 52 weeks (and beyond) that it's doable.
All of that makes up the “formula” for how to “tone up” (which just means
build muscle & lose body fat).
Again, the actual number of weeks does not matter.
What does matter is you understanding those activities I mentioned ^^^^^^
are not optional.
It takes however many weeks it takes.
And for every week you don’t work on the right things, just add that to the
This past weekend I went to a party at a friend's house.
The theme was "Chinese New Year's."
This next Chinese New Year is on January 25th and this year's theme is "The
Year of the Rat."
Interesting choice of animal, but I digress.
What's the theme for your 2020?
Let me offer one: The year of the YOU.
The year where you savagely take control and put yourself first.
The definition of the word "savage" includes "fierce" in it.
If you are going to make a life-lasting change to your mind, body, and
overall well-being you need to be fierce about it.
Nobody else is going to do that for you.
Let's get started today, shall we?
Pick just one thing you can do today that's 100% in your own best interest.
hint: choose something from these five categories:
1) Mindset 2) Hydration 3) Sleep 4) Nutrition 5) Fitness
(Yes, even just deciding to go to sleep a little earlier tonight counts.)
Pick one and write it down on a piece of paper with today's date on it.
After you do it, cross it off (fiercely, if you must).
Write it down again with tomorrow's date.
Do it, and cross it off again.
I think you are beginning to see the pattern.
Is "spending" time really a thing?
I guess it could be considered a currency.
People like to say that time is the most "valuable asset" we have.
You don't like to waste time, just like me.
People like to also say they don't have the "time" to meal prep, exercise
even just a little bit, or get a full night of sleep.
As if spending time on themselves is not an option.
Or that they are wasting it.
How you prioritize your time is up to you.
So is how you frame the use of your time.
What do (smart) people do with their money?
They invest it.
Smart investing leads to more and better assets.
So, they continue to invest for the rest of their lives.
Time is not an asset.
YOU are an asset. <<< see what I did there?
An asset for yourself, family, friends, employer, employees, customers,
charities, the list goes on.
Taking care of yourself lets you take care of others.
If time is still a "currency" in your eyes, then re-frame it as something
you can invest.
So, who's going to do the investing in you?
My business coach (even coaches need coaches) was talking about negative
One thing he said really made sense to me so I wanted to share it:
"There's no such thing as negative people, only negative thoughts about
And if someone says something "negative" towards you:
"We choose the meaning"
As you continue to make changes to how you look & feel, you're likely to
get some negative comments sent your way.
The most common one I get is someone telling me they have less time to work
on themselves than I do.
I've said this before, but when someone says that time is their biggest
issue, it really means they have bigger issues to resolve.
Negative people are projecting their own feelings about themselves.
They wish they could do what you're doing.
Even when its not directed towards you.
It was said in your direction for a reason.
It makes themselves feel better, by unloading their negative energy onto
Or secretly they hope you fail.
Misery loves company, right?
(bold) YOU control how you feel when someone says something negative to
^^^ remember that point
Their "negativity" is really positivity for you.
It proves that what you're doing is working.
You should probably thank them for the negativity (in your head, of
Some people will come out and be positive.
They appreciate your hard work and want you to know about it.
For the "negative" folks, maybe you might be what causes them to change.
But that's not your problem.
January is an interesting month.
The start of a new year is always filled with optimism & hope.
"This is gonna be THE year I get <insert lofty goal> handled."
Did you make any New Year's resolutions?
I don't really believe in them.
I'm not saying that you shouldn't either - you do you.
It just happens that yesterday was the halfway point.
If we take a step back we see that a little over two weeks has passed.
What have you been doing these past 15 days to take control of your body?
Can you look over some sort of journal and see how many checkmarks you have
What you did (or didn't) over the past two weeks is a way to predict what's
going to happen over the next two weeks.
And then the following 2-week span after that.
On and on it can go.
Someone told Julius Caesar to "beware the Ides" of some other month before.
That did not turn out so well for him.
The same fate does not need to apply to you and your goals for
Does it ever feel like other people are deciding which direction you go in?
Like, you're not really working out until you do CrossFit.
If your diet is not both low-carb & intermittent fasting you're never going
to lose any fat.
"Keto coffee" with butter is how you stay sharp AND thin.
None of those people are the captain of your ship, so who f***ck1ng cares
what they tell you to do?
It's not that any of those approaches they mentioned above can't work.
But, they are not necessarily going to work for you.
Maybe they would but you don't actually LIKE any of them.
They don't fit into the lifestyle you want to build for the rest of your
Yes, you can have bread before 12pm and still lose body fat.
^^^ that might trigger a few folks out there, but not you - at least not
That's because you're the captain now.
(shout out to the Captain Phillips fans out there)
The way you get steer your own ship is by having a strong compass.
The way you build it is by taking your own actions on your own terms.
You need to test out different approaches, figure out what works, and why.
If something doesn't work, also figure out why.
The answer to those questions are your compass.
The first step is to start asking.
If you are not sure how to get started, sign up so we can get in touch.
Have you ever heard of "Occam's razor?"
It's basically a rule that means:
The simplest answer is often correct.
How does this apply to health & fitness?
People like to complicate their own situation.
Especially when they are not getting results.
I often have people tell me that they don't understand why they can't seem
to lose any weight.
Then they'll try to describe how much they are eating (but not show me any
And that they are "active enough" (but don't have a sense of total energy
They conclude that it doesn't make sense that their body fat does not drop
even though they are "clearly in a calorie deficit."
So, it must be something else like their slow metabolism.
Or it's just part of the aging process.
Maybe they have some sort of special condition (without any medical testing
to prove it).
What does Occam's razor think about all that?
This person is not actually in a calorie deficit.
Notice how each point they made had no actual proof to back it up.
Instead of really digging into if they are ACTUALLY in a calorie deficit or
not, they justify the lack of change with everything other than the simple
This applies more than just weight & body fat.
Energy levels, strength, stress management - and so much more.
It's easy to feel that the problem is more complicated than it is.
Because you are trying hard, so it must be something other than your hard
What's not easy is to take a step back and question if you can tell the
That's why it's often best to have someone else do that for you.