How Do You Know if You’re Overtraining or Just Making Excuses?

Uncategorized Jul 20, 2020

Here’s one of the most common debates out there. Is overtraining a myth? Are you just making excuses and wimping out?

Think about it this way…overtraining is when you are training past your body’s ability to optimally recover.

Overtraining can lead to diminished fat loss and muscle building results over time.

You have volume, intensity, and frequency. Choose 2 of the 3. 

Volume is simply how much exercise you're doing (5 sets? 10 sets? 30 minute session? 60 minute session?). 

Intensity is how heavy or intense (30 second rest periods? Very heavy squats?).

Frequency is how often (daily? 3 times a week? Twice a day?)

Personally, I rotate through these. Currently I'm focused on volume and intensity, which means less frequency. So I'm only training hard 3x/week, and walking on my off days. I find this helps with muscle building goals.

Other times I will go with intensity and frequency, which means less volume. This...

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Work Harder on Yourself Than You Do On Your Job

Uncategorized Jul 20, 2020

About 5 years ago, I began taking my personal development more seriously. I was 1 year away from graduating college and after a very monotonous, draining summer internship at an insurance firm—I realized that I wanted more for my life.

I began doing everything I could think of to achieve my dreams. Watching motivational videos, listening to audiobooks, waking up at 4am daily, creating a life plan, creating yearly—weekly—and daily goals, reading books.

I had decided to burn my bridges for a “safe” and “secure” career path after college and I decided that I would focus on acting as the first step in my career.

This was terrifying at the time, so that fear fueled my work ethic and focus.

I stumbled upon a video where Jim Rohn was sharing advice. He said that to succeed and achieve your personal goals, you must work harder on yourself than you do on your job. Otherwise, you’d always be spinning your wheels.

This immediately clicked. So I wanted...

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Managing Energy, Red Meat Over White Meat, and More!

Uncategorized Jul 20, 2020

The modern world is busier and more distracted than ever. At all hours of the day, we have access to the entire world of information at our fingertips. We can watch any show we want, at any time. We are hyperconnected. We have notifications buzzing 24/7. Hundreds of apps, people, and obligations want our attention.

How on earth do we do what WE want to do each day? How do you pursue your big goals and dreams if there are countless distractions available to us?

Give this a watch (or listen). I start off each morning listening to one of these types of videos just to feed my mind something. This will usually be while I’m driving or doing the dishes.

Here are a few takeaways from the video:

- Create sections in your day. Exercise, mental time, work, relationships, down time, sleep.

- Don’t overcomplicate your work. Earl Nightingale would choose 6 things (only 6!) to do the next day that were his top priorities.

- Minimize distractions that suck away at your time, energy, and...

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Create the Day You Want!

Uncategorized Jul 20, 2020

I just want to share a lesson I’ve recently been applying to my life—creating the day you want.

We’re always negotiating with ourselves. You may feel that you can militaristically order yourself to do things and that works…for awhile. At some point, most people quit because they simply get sick of it. Whether it’s a diet or an obligation, any period of prolonged deprivation will eventually lead to some form of rebound.

How do we stay on track with our work, our lives, our relationships, our hobbies? By creating the days that we want!

Learn to negotiate with yourself. Let’s say you fall behind. Maybe you’ve gained 20 lbs, or you’ve fallen behind on work, or you’ve dropped the ball on a promise you made to yourself. What do we usually do? Re-attack it with a vengeance. Go on a stricter diet, a longer fast, work longer hours, etc. We try to overcompensate.

But how long does that last? If we’re not enjoying the process of...

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Short Term vs Long Term Fat Loss

Uncategorized Jul 20, 2020

I believe there’s a big difference between losing fat in the short term versus staying lean for life.

When you’re focused on a short term goal with a deadline—the most important thing is to reach your target. Obviously you want to do that in the healthiest manner possible, but many times we overemphasize pushing ourselves as hard as possible, using our discipline to restrict ourselves and do whatever it takes to achieve the results.

Here are a few of the differences between short term and long term fat loss for me in particular. Here’s what I do when I’m maintaining as compared to what I do when I want short term results.

How do you sustain long term fat loss?

-All about habits and lifestyle.

-Follow a high P:E (protein to energy ratio) diet to satiety

-No forced fasting

-Fun training—challenge yourself and view it as a hobby, not torture

-Not too strict with diet—allowing more variety of animal foods

-Exercise as a daily habit

-Not...

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3 Tips That Will Improve Your Life

Uncategorized Jul 20, 2020

The little things in life make a huge difference. What you eat, what you think, what you read, who you spend time with…it all matters. Here are three “little” things that can make a HUGE difference in your life!

1. Implement a morning routine

This is essential “you” time. You don’t have to follow some fancy biohacker routine, nor do you need to be up at 4am hitting a CrossFit workout then a cold water plunge.

It can be as simple as getting up, making your bed, showering, having some coffee, writing out gratitude, working out, and reading 10 pages.

You can personalize it according to what you need most. Need more positivity? Try gratitude. Need more organization? Make your bed, do the dishes, clean your house, track your expenses/income. Need more direction and guidance? Read 10 pages of non-fiction a day. Need more motivation? Accomplish an important task in the morning.

The goal of your morning routine is to help you automatically accomplish...

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Getting Over Past Failures

Uncategorized Jul 20, 2020

We can often self-sabotage our own efforts to grow, improve and move forward when we dwell too much on past failures. Past failures are there to inform and teach us, but not to hinder our progress and cause hesitation.

Victory goes to the one who continues to strive and valiantly makes the effort every day. Defeat only goes to the one who has quit.

 

Here are five tips to help you get over past failures:


List your accomplishments. Shifting your focus from your weaknesses and failures to your accomplishments and strengths will help put you back on the right track.


Analyze why you failed. Through journaling, figure out the root cause and then begin to write out your new mindset or strategy that will lead to victory. Don’t dwell, but it is good to analyze why we failed.


If you have failed at an old target, set a new target. Never allow your failure to define your efforts.


Have consistent daily habits aimed at self improvement in mind, body, and soul. When you are...

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How To Keep Yourself Accountable

Uncategorized Jul 20, 2020


Accountability is one of the major obstacles many people face when they are trying to make a change for the better. Oftentimes this stems from self-sabotaging thought patterns that allow us to justify not following through, or allowing ourselves to give up too easily.

You must slowly rebuild trust with yourself. Set small tasks at first that you KNOW you can do. Follow through and do them. Soon, you will be well on your way to rebuilding trust in yourself and the ability to hold yourself accountable.

Here are six ways to keep yourself accountable.

Join a community. Just like the 21 Day Carnivore Shred Community, or joining a jiu jitsu class, or being part of a church community—community is a powerful motivating force and sometimes when we don’t feel obligated to ourselves, we may feel obligated to others. Being part of a community can help reinforce your accountability and help you to “show up” every day.

Set a deadline. Deadlines are huge motivators. We have...

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Fill Your Calendar!

Uncategorized Jul 20, 2020


“If you want to meet the devil, have white space on your calendar” - Grant Cardone.

Initially, I thought this seemed a little extreme. Fill your calendar? Wouldn’t that just lead to overworking and stress? Don’t we need time to destress, recharge, and relax?

Then I realized—everything requires doing. Your physical health requires exercise and eating healthy. Your marriage and family requires quality time, acts of kindness, thoughtfulness. Your career requires work. Your spiritual life requires some form of doing. Even time off requires doing.

To be a truly well-rounded, happy, productive person—you want to be able to excel in all areas of your life. Scheduling can be a very important tool to help ensure that we are making progress in all areas and not dropping the ball. Scheduling in family time, exercise time, work time, spiritual time, time off…this is what I mean by fill your calendar.

Time with no structure or aim can quickly become...

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How to Turn Pressure Into Progress

Uncategorized Jul 20, 2020


I’ll admit it… I enjoy pressure. I enjoy any situation that puts me under some good stress. Whether it’s a hard workout, a competition, a deadline, public speaking, acting, creating music--I’ve learned to relish the experience.

Don’t get me wrong, I experience fear. Lots of it. Before any speaking engagement, before every Instagram video I record, before any call I make, I always experience some fear and anxiety. I learned over time to turn that fear into focus.

Do you remember in school when you had a major project or assignment due the next day and you were behind on it? You stayed up (possibly all night) to complete it. And the closer the deadline got, the faster and more focused you worked. Maybe you even thought to yourself “why wasn’t I working this hard a week ago?” You maybe even entered the elusive “flow state” which is a state of nearly effortless focus where you are completely present and focused on the...

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