Quit Tomorrow
In Special Operations Forces selection they used to have a saying: “Finish out today and quit tomorrow.” SOF selection is essentially a system of heavy-duty hazing, ruthlessly tormenting a bunch...
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Ignore the Noise
Need, want, or should? You need to eat. You know, to keep your body alive, and stuff. But often we don't need to eat. We want to eat. We feel like we should eat. Our bodies'...
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Focus on the Process, Not the Product
Making change is a skill. A skill you can practice. And improve. And if you want to make big changes, you have to take small, consistent daily actions. In fact, your...
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Eat Slowly
Slow down for satisfaction Eating slowly will help you lose weight, enjoy your food more, and fight off cravings. Try these three tactics: Add 5-10 minutes to each meal. Sit...
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Stop Being Perfect
Progress, not perfection Consider two options. Option 1: Making yourself crazy for a week chasing a "100%" performance, then burning out and giving up. Option 2: Trying to be 1% better...
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How Do You Make Time?
Life — and improving your health, fitness, and nutrition — is about trade-offs. In order to say “yes” to something, we have to say “no” to something else. And vice...
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One Year from Now
Yesterday, we said... Tell yourself what you want. Not what you don’t want. Try this exercise. In a year from today, in an ideal world… Where do you want to be? What...
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Where’s Your Destination?
What do you want? We often start a change process thinking about what we don’t want. For instance: I don’t want to be carrying excess body fat. I don’t want to feel out of...
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The 5 Whys
Yesterday, we asked you how ready, willing, and able you are to change. Part of being ready, willing, and able is knowing WHY you're doing something in the first place....
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Ready, willing, and able
How ready are you to change? Are you sick of the status quo? Or are your old routines still working pretty well for you? How ready are you to change...
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