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.
There is a quote that apparently is from either Winston Churchill or
Success is going from failure to failure without losing your enthusiasm.
Who actually said it?
I don't really care.
Let's just go with some old dude from decades ago.
Even though they most likely were not talking about health & fitness, it's
still a great lesson.
Figuring out what will actually work for you in getting the body you've
always wanted is HARD.
Doing so in a way that's sustainable (aka for the rest of your life) is
You're going to fail along the way - most likely MANY times.
^^^ keep reading that over and over again.
You need to expect failures.
And you need to relish them (pun intended if you do like the condiment).
The failures are where you really learn more about yourself.
Your preferences, what your body doesn't like, and what's not sustainable.
The best part about those failures is you learn what NOT to do.
Because then you can figure out what ACTUALLY works for you (not what other
people tell you to do).
That's what you need to be enthusiastic about.
So, go out there and fail.
Try a new "diet" and if you can't keep up with it for even just a couple
months, that means it's a failure.
Put together a workout schedule for the next 3 weeks.
If you miss more than a couple workouts, that means your plan was a
For something more simple, just try and drink 2 liters of water every day
for the next 2 weeks.
Review & reflect as to why any of these experiments failed.
Have a difficult conversation with yourself.
And then craft a new experiment.
As you can tell, I like to put out a bunch of words.
I think some of the stuff makes sense.
Or it could be none-sense - I'll let you decide.
But even if I offer the most perfect advice, it doesn't mean a damn thing
Action (noun): the fact or process of doing something, typically to achieve
You are the one who does the doing.
YOUR results come from your actions.
That's why me talking is not as good as you doing.
Maybe you don't even know where to get started.
Or you're just overwhelmed with so much (mis)information out there about
what the best "diet" is or the right workout to "blast" away body fat.
That's totally fine.
Hint: the "best" anything is the one that gets you results and that you can
do for the rest of your life.
You are the one who will figure that out.
One action at a time.
But you need a guide.
Systems & structure.
New habits that become routines.
That's what the GetFitFormula is for.
It's just a checklist of 5 things to do everyday.
1) Mindset & Mindfullness 2) Hydration 3) Sleep 4) Nutrition 5) Fitness
Pick one and take action on it today.
If you need help check out the goodies below.
The weekend is that time to unwind & relax, or maybe get a little wild.
What most of us don't want to do is the same routine sh1t we did the past 5
It's also the time where after 5 straight days of showing up for yourself
you may end up undoing all of that progress.
We don't do that around here anymore.
These 2 weekend days are what's critical to keep the momentum going.
Momentum = progress.
Instead of going through a "5 days on, 2 days off" cycle imagine a streak
of 14 straight days?
Which then turns into 28.
Next thing you know you crushed an entire month.
How much better would you FEEL?
Feeling better leads to more energy.
Your family gets the best version of you.
Your productivity at work increases.
That leads to more "success."
And you know what that success means to you and those who matter most to
It's not always possible to be perfect everyday, especially on the
You can take one (small) step back as long as the steps forward are
If you can't maintain your nutrition plan because of a social gathering,
pick just one meal this weekend to let loose.
If you are not able to get in a proper workout, just walk outside for 30
Stay up a little later just one night, not both.
You get the idea - show up for yourself in the same way you have been, with
a little bit of slack on one occasion.
This will all make more sense Monday morning.
Even more so the following Monday.
Andy from the Headspace app (aka the voice that guides you through the
meditations) said something really interesting during yesterda's session:
"When you feel like meditating, sit down."
"When you don't feel like meditating, sit down."
Seems like strange advice at first, right?
Except it makes total sense.
What he's saying is you need to show up regardless.
Doesn't matter if you feel like it or not.
Show up for yourself anyways.
This is how real, longterm habits get formed.
To me, it's the days you care for yourself when you just don't feel like it
that matter the most.
That's where the raging battle between your mind and your body calls a
When one looks at the other and says:
"I see what you did there. I'm going to reward you by making this habit
This is just my own thought.
It's not "evidence based" science.
There are no fitness gurus that came up with it.
Just my own experience from doing something small like meditating for 5
minutes when I have 1,000 other things to do that day.
Or when I find a way to do a 25-minute circuit workout right in my office
on the days I would rather watch Netflix.
Knowing I could order a cheeseburger with fries and have it delivered to me
within 15 minutes, but instead I ate the healthy dinner I prepared and kept
in the freezer.
Because I know how INSANELY good I feel after completing that action.
What's one thing you really don't feel like doing today that you are going
to do anyway?
Hit 'reply' and let me know.
I'm compiling a list and want to share it.
I had listened to a podcast earlier this week where a coach I like to
follow was talking about a client of his.
This woman's father was dying from cancer.
She was in the hospital with him everyday.
But she didn't want to lose momentum on her personal health goals.
So, whenever he was sleeping, instead of watching TV or reading a book she
did some squats in his room.
Then she would go for a walk around the long hallways of the hospital.
She was still spending most of her time in a hospital.
And she had still taken care of her fitness habit for the day.
Yesterday I was supposed to do an upper body strength workout, which I had
been putting off for a week because I recently strained a muscle in my
All day long I was looking forward to getting back on track for my strength
Except it didn't happen.
During my first rep with weights, I did not like how the muscle felt and
decided I wasn't healed up enough.
For a split second I felt that I failed myself for the day.
As you've learned I like to structure my daily habits in 5 different areas,
which I call the GetFitFormula.
The 5 habits are:
1) Mindset & Mindfullness 2) Hydration 3) Sleep 4) Nutrition 5) Fitness
I had habits 1-4 already covered, and all I needed to do to complete my
day's work improving my health was the fitness habit.
But, I wasn't do what I originally planned.
I could have said "Well, my body just isn't right today and I did the first
4 habits - that should be enough."
So I thought to myself, if that woman can do it under those circumstance, I
have no excuses otherwise.
I instead went for a walk outside for the timeframe I would have spent
So, what's the point to all this?
It's that you should still do SOMETHING anyway, even if it's not "perfect."
I still completed my "checklist" of the 5 daily habits I listed above.
It wasn't according to the original plan, but it was still a win
You don't need every workout to be extreme, or every meal to be perfect.
You don't always need to check off all 5 habits everyday, because there are
some days it's just not possible.
You just need to stick within a framework that will push you forward
towards your goals one day at a time.
But make sure you have a damn good reason to miss out on a win that day.
When I get asked by people whats "one thing" they should start doing I
often respond with "try meditating for 5 minutes a day."
Then I get a puzzled look back.
"Basically, just sit there and do nothing but breathe?"
I think they were expecting something related to working out or changing
That stuff is important too but it can come later.
Changes to your body start with changing your mind.
You don't do ^^^ by going to the gym.
Daily meditation does a number of wonderful things for your body,
especially for stress management and hormone balance.
Those are lessons for another day.
The point right now is to start a healthy habit that you can do daily.
Habits then become routines, which means they just happen.
Then you are ready to move on to another habit.
Next thing you know, your entire lifestyle has gone through an overhaul.
And it can happen with just 5 minutes at a time.
You can easily start with a smartphone app like Calm or Headspace.
I use Headspace myself and I like how it tracks stats like my current run
I haven't always been perfect, but I'm on my longest streak so far (I hit
86 straight days).
It appears that the Earth has continued to spin even after me shutting down
for 5 minutes each of the past 85 days.
Feel free to do the same and we'll still be here waiting for you to get