I’m too tired. I don’t FEEL like it. I’m going through some difficult things right now. As soon as (blank) happens. I have to clear my plate first. Sad, mad, happy, anxiety, depression, all reasons to workout. You have no valid reason, stop convincing yourself and making up bullshit excuse on the daily. When you realize this, you can focus more on conquering vs getting conquered

1. GET RID OF THE BULLSHIT EXCUSES

2. OXYGEN MASK PRINCIPLE

If you don't take care of yourself first then how are you going to take care of anyone else. Far too many times I see people sacrifice their health because of putting everyone else first on the priority list. You must be first in line, you must be a little selfish, your fitness and health must be the main priority.

3. WATCH HOW MANY F*#KS YOU GIVE

Your energy is very valuable. stop passing it out like it's unlimited. Each f*#k you give will cost you, use them sparingly. Every post you read, every comment you make, every overthinking thought zaps a little from you. Give them towards yourself and things that are truly worth giving a f*#k about.

4. REPROGRAM YOUR AUTO PILOT

80-90% of what you think about today will be what you thought about yesterday. Nearly 47% of the day your mind will wonder. Around 88% of daily behavior are habitual and executed automatically. You’re on the wrong program. Downloading your new program will take consistency, a daily uncomfortable state, and time. But once completed things such as exercise, eating healthy, and sticking to the plan will become much easier.

5. GET YOUR 7-8 HOURS OR SLEEP

You must concentrate on getting 7-8 hrs of sleep. This is a must for everything to work properly. This is when you wash your brain of waste, repair/build muscles, recharge your battery, and will determine how the next day will be. Use supplements like magnesium glycinate and chamomile tea to help put you in a state of relaxation. Take a hot shower, read, optimize temp, room set-up, and state of mind. Get extra boost from cat naps vs caffeine. Getting good quality sleep will determine how much your battery charges, how much stress you are able to handle, and help keep your focus while you battle external forces.

6. MAKE SURE TO BALANCE OUT

There is a continual battle going on between your sympathetic (flight or fight) and your parasympatheic (rest and digest) nervous systems. Most of you are stuck in the fight or flight mode. You are bombarded with one stressor after another. It is your job to disconnect from it. Take time for a time out. Read a book, take a walk in the woods (without your phone), watch something funny, meditate, draw, just do something you love to do. This balance must be checked every single week or you will have negative consequences.

7. FOR GODSAKE, GET UNCOMFORTABLE

Netflix, social media, comfort foods, fluffy covers, ice cream, validation of weak-minded thinking, are preventing you from succeeding. Train your mind to desire resistance, train to need some type of force pushing against you to feel normal. Make it hard on purpose. Invite trials and tribulations, this is the only time you will grow. No one is going to save you. Weather you like it or not, it is 100% survival of the fittest, mind, body, and spirit.

8. PRELOAD YOUR DAILY SUCCESS PROGRAM

Wake up with a plan on a 3x5 index card that you made the night before. As soon as you wake up take 1-2 mins visualizing the whole day. Wake up 90-120 mins before you need to leave. This will give you time to prepare for the day, eat a healthy breakfast, stretch, etc.

9. GET EXTENSIVE BLOOD WORK

When is the last time you truly had extensive blood work completed? Are your hormones balanced? Are you deficient in a vitamin or mineral? Are you heading towards a train wreck that could be avoided if you acted now? Do not let your health insurance screw you on cost. It is much cheaper to go online and order your own. Get a baseline and take action on anything that needs corrected.

10. JOURNAL DAILY

No need to write a book each day. Just keep track of your workouts, energy levels, and progress. This way at the end of the month you can see what you accomplished, or didn't accomplished. You can find patterns, both positive or negative. What were the things that worked or didn't work. It's all right there to evaluate and change if needed.