The Incredible Power Of Habit

I talk about habits all the time and the importance and power of having positive habits that create less stress and move you towards your goals, both short-term, and long-term. Here’s a quick overview you need to know because your habits make you.

How Habits Work

  • Studies indicate that it takes 21 days to develop a habit pattern.
  • Awareness of your actions and lots of practice is the only way to establish a habit pattern that will last.
  • Creating a positive habit will boost your mood and provide more self-confidence.
  • Past experiences can bring on habits that will affect you for the remainder of your life.
  • Every one of your habits is a loop that begins with a trigger, which results in the behavior, which leads to a reward.

Key Habits of Successful People

  • Habits are responsible for your success – or lack of success.
  • You may not realize that bad habits are holding you back.
  • When you practice a good habit for 21 days, you’re well on your way to a successful outcome.
  • There are certain habits that are likely found in every highly successful person.
  • Practice habits constantly
  • Triggers, behavior, and rewards work together.

How to Create New Habits

  • There are certain “ingredients” found in the creation of every new habit.
  • First, identify the habit you want to create.
  • Visualization is a main part of creating a new habit.
  • Make a commitment to change.
  • Rewards are important.
  • Don’t break any part of the habit loop.

How to Stick to Your New Habits

  • Know the habit you want to establish — inside and out.
  • Remember the three parts of every habit are the trigger, the behavior, and the reward.
  • Set aside time in your schedule to develop the new habit.
  • Planning what you will do in case a lack of willpower occurs is essential to succeeding in the formation of the new habit.
  • Know the saboteurs in your life.

5 Tips For Making A Fresh Start

Here are some ideas and words of wisdom to help you dive into new beginnings with a new excitement and energy that you may not have felt in a very long time. So, set those goals and keep motivated – here’s how:

1. Take ‘failure’ out of your vocabulary. Not meeting a deadline or goal is actually an opportunity to learn how to do it better next time. Think of your new beginning as a map with detours and roadblocks along the way.

2. Try something new each day. Whether it’s a new route to work or a new recipe at home, don’t become stagnant with your daily routine. See a movie or read a book that’s different from those you usually see or read.

3. Meet people. Make it a point to meet new people outside of your current social and work circles. Be approachable for others – a simple “hello” works most of the time.

4. Don’t try to be part of the crowd. It’s what is different about you that sets you apart and makes you special. Embrace those differences rather than trying to change who and what you are just to fit in.

5. Take care of your own needs first. It’s like the talk they give on an airplane – “be sure to put on your oxygen mask first and then help others.” Unless you’re a bit selfish with your own needs and wants, you won’t be any good to others.

Always be willing to change to meet your desires and goals. Remember that no matter how hard you worked or how far you’ve come, today doesn’t meet the need for where you want to be tomorrow.

You should have a personal mission statement that both outlines and specifies what sums up who you are and what you want to become. It will help to bring focus and purpose to the life you want to lead.

Celebrate each goal you reach, whether small or large and always look at the big picture of where you want to be. Focus on the milestones of your journey rather than the beginning or end to make the journey much more doable.

I See Potential In You


A photo posted by @rigorous73 on

Mark Sisson on Primal Endurance

For Guys 35 and Older

Mainly for guys 35 and older who workout…

We all know testosterone drops as we get older and it’s a primary driver in your body that affects your training and muscle growth. Growth hormone is the body’s master hormone for maintaining strength and lean muscle tissue.

1stphorm Primal-TIf you’re looking for quicker recovery and an overall “boost” in your training and muscularity, consider this supplement, Primal-T.  I’m about to start another 8-week cycle of this to help speed up my rehab process in my shoulder (nothing torn, just a deep, deep tendonitis all around it).  But hey, you don’t have to be coming off of an injury to get on this supplement.

If you’re an older guy like me and you’ve never tried any type of testosterone enhancer supplement, you’ll be pleasantly surprised. When some of my clients or members feel “stuck” in their training, sometimes adding in a supplement to the mix gives them a change-up they look forward to.

And if you’re a man over 35, this testosterone and GH boosting supplement could be that spark. I’ve got some members on this and they can see and feel a difference.

Try it out here – Primal-T.


Total Immersion and Podcasts


Can you imagine learning a little something from an expert? Everyday?!

I like listening to podcasts, but it’s just recently that I decided to listen to a podcast (or even a portion of one) every single day during the typical business week.

How else can you glean advice from experts in all sorts of fields so easily?

The majority of podcasts I listen to are business, marketing, success, exercise, nutrition, tech, mind, CrossFit, etc.

I learn, I get motivated, I stay focused, and I learn some more…  All from podcasts that are readily available to me and YOU.

I’ve “learned” from the likes of:
Richard Branson
Seth Godin
Dan Sullivan
Joe Polish
Daymond John
Tim Ferris
And a ton more under-the-radar leaders in their field of expertise.

Some of the particular podcasts I’ve been listening to lately are:
Self Made Man
The Art of Charm
Lewis Howes
Tim Ferris
Dave Asprey
Mastermind Talks
Entrepreneur On Fire

They all have great guests that may not be well known, but are experts in their field.

So in essence, I’m immersing myself in learning everyday. And now I get to execute on the things I learn that can improve my life in all aspects.

Increasing Your Capacity with Craig Groeschel

A true leader and great talk from Craig Groeschel,  founding and senior Pastor at Life.Church.

How Much Protein Should You Consume?


People want to get leaner, stronger, faster, and look better, but they don’t consistently do what’s needed to get there. Sometimes it’s just too much info at once and they don’t know where to start. They get buckled down by overwhelm.

Well, here’s a directive for you. Eat 1 gram of protein per pound of bodyweight. 

(Here’s my “new” thing as of late. Directives. Straight, simplified instruction, without any fluff. It’s a do this, do that, get results methodology. Start simple. We could always add layers of complexity and detail. But whatever it is you do, you have to start and make it simple to do so.)

Your main focus is to hit that goal above for three weeks straight without fail. And I promise you’ll notice a huge difference in your physique.

This is the single biggest habit you can do with your nutrition to “move the needle” with regards to a change in your physique (assuming you’re already working out consistently).

You can consume half your protein intake with shakes, that’s fine, but no more than half. You need to eat chicken, red meat, fish, eggs, etc. Do it. Get it done. Daily.


How I Make My Bulletproof Coffee

Okay, here’s a step by step on how I make my bulletproof coffee. It’s great first thing in the morning. Plenty to sustain me till mid/late morning when I take my first protein shake.

No excuses now – here you go:

Step 1. I brew good coffee and pour it into a large plastic cup.


Step 2. I put 2 tablespoons of unsalted butter (I use kerrygold brand) in cup.


Step 3. Put 2 tablespoons of coconut oil (or specific MCT oil) in cup.


Step 4. Blend it… you’ll get a nice froth on top.


Step 5. Pour into your favorite mug, enjoy, and dominate your day!

(And yes, that is a sponge bob plate in the pic below… ha!)


So that’s how I make my “bulletproof” coffee. During the week, I typically don’t take in any carbs until afternoon. I don’t need it. I function well and energetically on fats and protein. I’ve “trained” my body not to need carbs to start the day.

Rethink how you power your mornings. Now go ahead and try some bulletproof coffee. One thing to note – if you’re not used to higher fat intake, start slowly with 1 tbsp of the unsalted butter and coconut oil (or MCT). Test how it goes and move on from there.

[Originally posted August 2014]

Let’s Talk About Creatine

You’d be hard pressed to find a dietary supplement that has safely helped more people pack on muscle and increase performance than creatine. In fact, when it first broke onto the market, the first company offering creatine to the masses ran some rather infamous ads comparing its power to banned and illegal anabolic substances!

The ads were only partly true – creatine does offer the strength and muscle gains of some of the less potent versions of these things, but it does so in a way that doesn’t wreck your hormonal levels or otherwise endanger your health. Creatine is both legal and safe.

What is creatine?

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colorless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contractions and many other functions in the body.

What does creatine normally do in the body?

In the body, creatine is changed into a molecule called “phosphocreatine” which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

Why do athletes take creatine?

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. It helps increase muscle mass, more so than muscle endurance, so it’s not well suited for athletes participating in long, slow, endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

I want to start taking creatine — is it safe?

For the most part, athletes haven’t experienced adverse side-effects from taking creatine. No consistent toxicity has been reported in studies of creatine supplementation.

There are a few inside tips you should definitely be aware of when you decide to take creatine. These will absolutely maximize your results with the supplement.

To Load or Not to Load?

There’s some debate among fitness experts, diet gurus and top trainers on whether it’s necessary to creatine load – meaning should you take a higher dose of creatine for a short period of time to quickly raise your creatine levels before going down to a maintenance dose.

My thoughts? In the early days of creatine use it became the thing to do when using the supplement. But as technological advancements have been made in the area of creatine absorption it is not necessary to preload anymore.

Is this written in stone? No. It’s possible you may respond just as well with loading creatine. Try out both methods and compare your results, to see what’s best for you. I have a feeling you will join me in becoming a believer in non-creatine loading though – nearly everyone I’ve ever trained has seen equal results following this protocol! But then again, I do cycle creatine regularly throughout the year.

Stay Hydrated.

It is VERY important to stay hydrated when you are using creatine. Think a gallon of water for a full grown male a day. If you neglect staying hydrated you may well end up experiencing muscle cramps or other issues. Avoid them by drinking enough water.

Cycle On and Off Creatine.

It’s a good idea to cycle off creatine every six or eight weeks and staying off for three or four weeks. Creatine is safe and side effect free for the vast majority of people, but it is also something that you probably want to take a break from just to give your body a rest from time to time. This is a rule for really every supplement you’re taking apart from protein powder.

On the Various Creatines.

Let’s be clear: all the most reputable studies in the lab and out on creatine have featured creatine monohydrate.

Creatine monohydrate is also the least expensive form of creatine on the market, but also it has proven in some cases to leave the body bloated and cause some users stomach cramps. The new forms like creatine ethyl ester have been engineered to not cause these effects, so are definitely worth a look.

If you are looking to get stronger and put on muscle, use creatine following these tips and You WILL get bigger and stronger fast! Nothing else will give you as much bang for the buck.

The creatine supplement I use is a high quality micronized creatine monohydrate from 1stPhorm, where I can tell/feel the difference as opposed to taking cheap lower grade creatine monohydrate from other companies.

[Download] 20 Week Supplement Strategy For Athletes

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