Tag Archives: Motivation

The One Trick to Getting in Shape

There is one very simple trick to getting in shape.

It’s not a new workout program or diet. It’s not waking up early in the morning or hitting the gym twice in one day. It’s actually a mental battle that we fight every day and the trick is in winning that battle.

The problem most people face when it comes to working out is that they get incredibly motivated and hyped, they get all fired up, and they tell themselves, “I’m going to start going to the gym everyday after work.

And most of the time they do… but sometimes they don’t. Those that do inevitably face the same challenge that plagues them every time they start on this journey. They get to the gym, they get in a good workout, maybe even they go again the next day and the day after that.

photo cred: Cathy Pham

Then it happens… they have that bad day. The day where they stop going to the gym. Maybe they’re really sore or maybe life threw them a curveball. Life gave them a bad day and when it was time to go to the gym, they just couldn’t make it happen. Instead, they took a rest day telling themselves they’ve earned it.

Then one rest day turns into two. Two becomes three, three becomes five… and pretty soon they haven’t gone to the gym for a week…

This happens every year on New Years for thousands of people. Literally thousands of people get all fired up and excited to change themselves and a lot of times they can get started but eventually the majority of them will burn out. What these people fail to understand is that they are actually doing great. They are actually doing so incredibly good that they don’t realize it and what happens is that they make this one mistake.


They let perfectionism win out over accountability. What I mean by that is that instead of showing up at the gym and doing a shit workout, they tell themselves that since they don’t have it in them to go hard that day, that they shouldn’t go at all. This is the point at which they fail and so here is the one trick to making your workout work.

Just show up.

Just show up to your workout even if you do it half ass and you only do one repetition at a fraction of your normal workload. Showing up and being accountable, even if it’s at a half ass rate, is still more effective to getting in shape than not showing up and eventually quitting.


What most people don’t understand is that fitness is a part of life. It’s not something you do for six weeks and then never do again. It’s something that is a part of your life every day. You live it. And sometimes you have bad days. Too many people let one bad day decide the rest of their future. Stop giving yourself a day off and show up to your workout.

Show up and do the shittiest workout you have ever done.




And if you need some extra motivation watch my really shitty YouTube video on showing up…

…and then jump over to my Instagram for some higher quality videos with even more tips!

How to Reach your Goals in 24 Hours


It’s how many hours we each get in a day. Rich, poor, middle class. Black, White, Hispanic. Straight, gay, bi. We all get the same 24 hours.

We all get exactly the same amount of time to work with every day. No more and no less. Yet some people seem to get so much done while the rest of us are fighting to keep up. How do they do it? Is it because they have people to help them, trainers… chefs… assistants? Is that how they are doing it? If so, then how did they get to that point in the first place? Were they born with those trainers, chefs, and assistants?



The truth is, most people don’t start off getting everything done in a 24 hour period. The truth is, most people don’t get everything done in a 24 hour period but there is a key difference between the people we see with massive amounts of success and the every day joe.

That one key is consistency.

You see most of the time, when we see someone with massive success we are seeing them at their peak. Think about it, when we’re inspired by an athlete or a musician, an action star or a politician, a motivational speaker or an author we are seeing them at their peak moment. The moment where they’ve finally reached great levels of success.

How many people knew J.K. Rowlings before Harry Potter? How many people knew Taylor Swift before 1989? How many people knew Steph Curry before 2015? It’s not to say that these people were completely unknown, but they weren’t household names prior to these moments.

photo cred: Dominic Hampton

What we’re not seeing though is how they got to those moments. We don’t see their 24 hours, every day that led up to those moments. But if you take the time to look at their 24 hours leading up to those massive successes you’ll notice some similarities.

  1. They weren’t perfect. They had off days, but they showed up every day.
  2. They had drive. They kept trying and trying and trying. Every 24 hours.
  3. They didn’t waste their 24 hours. They didn’t say, “gosh I need a break.”
  4. They put in the work, every 24 hours.

They did all of this before the trainers, before the assistants, and before the chefs. They did it even when they could have been watching netflix or going out partying. They did it even when they could have been playing video games or napping. They put in the work for a full 24 hours every day.

photo cred: Markus Spiske

And that is the secret hard truth to getting it all done in 24 hours. It’s about sleeping less, playing less, and working more and for some that sounds unenjoyable. For some, people say, “well I don’t want to live that kind of life that sounds miserable” but I think this is the mistake most people make. They equate hard work to not being enjoyable. They think that life is about comfort. That it’s about avoiding hard work and then they can’t figure out why they feel a sense of unfulfilled potential.

But I think if you asked Taylor Swift if she has fun writing her music she would say yes. If you asked J.K Rowling if she had fun writing her book, she would say yes. If you asked Steph Curry if he has fun practicing basketball, he would say yes.


So when you look at what you want to do with your 24 hours and how you can manage to get it all done, if you’re thinking it all looks like a lot of miserable work, then you’re probably going to wind up on the couch again. If you can look at what you’re doing in your life and remember why you enjoy it, why you got started with it, you’ll be right on track to be in line with some of the greatest!

The Next Level

How do you get to the Next Level?

How do you take yourself, your life, your goals… how do you take them and move them to the Next Level?

It’s a question I had been asking myself over-and-over-and-over… how do I do more? How do I find more success? How do I find more happiness? How do I get more out of life in general? I just couldn’t figure it out.

I literally went round-and-round trying to figure out how to reach the Next Level. And there have been times in my life where I actually went to the Next Level. Where I earned a promotion, or where I landed a new job, where I met a milestone, or managed to achieve some goal.


The thing was though… the thing that I learned… was that none of those were actually getting to the Next Level. They were the consequences of already being at the Next Level. Take minute to re-read that. The promotions, the milestones, the achievements. Those were all just the consequences of already being at the Next Level.

That’s the thing about The Next Level. It isn’t a goal. It’s not an endpoint. It’s not somewhere you get to and then you hang your hat up because you’re done. The Next Level is in the choices you make on a daily basis. The Next Level is how you live every hour of every day.


Want to get to the Next Level in your career? Start practicing, reading, and learning the skills for that career, everyday.

Want to get to the Next Level in your fitness and diet? Start eating one more healthy thing than you did the day before. Workout for one more rep than you did the day before.

Want to get to the Next Level in your relationships? Start doing one more selfless thing for another person than you did the day before.

Want to get to the Next Level in your business? Start working one minute longer than you did the day before.

Often times we want the rewards of being at the Next Level but we don’t want to actually do the work required at the Next Level. Then we get upset, and we get down about ourselves because we didn’t get the reward we wanted.

photo cred: Greyson Joralemon

When really, this is fair. Life is giving you the exact reward that matches the level you are on. If you want a Next Level reward you have to put in the Next Level of work.

And it doesn’t happen in a day.

Life doesn’t reward you with a multi-million dollar business because you went to the Next Level for a few days.

Life doesn’t reward you with a better marriage or relationship with your kids because you tried harder for a week.

Life doesn’t reward you with a better body and longer life because you went to the gym a couple of days.

Life doesn’t reward you with more money because you went above and beyond that one time at work.

Life rewards you with what you deserve.

photo cred: Martin Sanchez

My advice would be to stop worrying about the next reward. Instead, start focusing on how you’re getting to the Next Level every, single, day.

Quitting America

I so often see posts across social media platforms that go something like this, “If they’re toxic, leave ’em” or “If you’re not happy, that’s okay, it’s not meant to be.

I also see the divorce rate in America is at about 50%…

photo cred: Siora Photography

I’ve watched this culture grow and become romanticized over the last decade that says, if things aren’t making you happy you should just walk away from them. And I simply cannot believe that so many people think this is the way to success and happiness.

I can’t accept that so many people believe that happiness, true happiness comes from walking away. That happiness means that if things are tough, you’re better off quitting. That happiness means if you don’t like this moment, you should give it all up. I can’t believe…

This is one of the greatest mistakes we make, as people. We feel that when things get difficult or tough that the correct answer is quitting. And then we wonder why we have a nation where the divorce rate is 50%… we wonder why we have a nation that can’t overcome obesity… we wonder why we have a nation that has arguably the most mass shootings in the world…


It is incredible how many people are popularizing being a quitter in the face of adversity. That our new motto has become, “when things get hard, quit.” It is so mind-blowing that we can live this way, work this way, survive this way… and not realize that it simply is not working for us.

And the problem is, we’ve tried to create a society of “sigh… all I want to do is kick my feet up on a yacht sipping mai tai’s.” A society where we want to try and go viral on a single social media post, going so far as to perform extreme acts, so we can cash in and go, “sigh… time to kick back for the rest of my life” without ever really thinking what that life would be like.

You don’t need a million dollars to sit back and relax. In fact, a majority of us are already sitting back and relaxing every night. Binging on hours of Netflix… binging on hours of social media… binging on hours of leisure time… and then wondering why we feel so unhappy and depressed.

photo cred: Fernando Cferdo

But this just does not work. This is not the way to find happiness.

How many millions of people are taking this same approach, and finding zero happiness and success?

And you might say, “well this guy did this one post and it went viral and.. and.. and..” and that’s great! Wow! That guy won the lottery. Is that really what your strategy is in life? To hope to win the lottery?

No. The answer to the question of how to find happiness and success is completely the exact opposite.


And that’s going to be a tough pill to swallow for a lot of people. It is… because it says you are responsible for your own failures and that you are responsible for fixing them. But it’s the damn truth. You have to abandon this idea that life is all about relaxing. That life is all about avoiding difficult and uncomfortable times.

We have become obsessed with this idea that life is really at it’s best when you’re doing nothing. That life is best when you’ve made a million dollars and then you retire. But if you go out and look at people who retire at 55, 60, 65 with a million dollar pension… they go back to work. They get bored and depressed, so they go back to work.


That’s because life is NOT about sitting around doing nothing. It’s not about relaxing on a beach with a drink. That will get old quick. Take a look at other millionaires and wildly successful people. Are they just done working? Or do they keep going? Do they release 1 album, 1 movie, 1 book and then go to the beach?

You are far more powerful and capable than you give yourself credit for and buying into this popularized idea by social media about walking away is poison. Give yourself more credit, you are worth more and you can do more. Put down your phone, log off from social media, and go work. Go to work. Put in work.

Put in work at your job. Put in work to your relationships. Put in work to your health.

Go to work.


And then come back here and tell me if you don’t feel better. Try it, go bust your ass for a full day in all areas of your life, give it everything you’ve got. Empty your bucket, completely. And then lay your head down at night and ask yourself how you feel about your day.

I promise you. You’ll be happy with yourself.

And then wake up and do it again.

When Motivation Fails

Motivation is such a double edged sword. On the one side, motivation gets us going. It gets us started. It’s what ignites and lights the spark that makes us want to take on a new endeavor. It gears us up for finally making a change in our lives and it sets us on the path to victory.

On the other side, it fizzles out after the initial burst. It’s enough to get us started, but not enough to keep us going. It’s enough to to take us out for dinner but not enough to ask us to move in together. It’s there when things are romantic but disappoints us when things get real.

Motivation you son of a bitch…

So what do we do? How can we get motivation to take the long ride, drop down on one knee, and stay with us forever?

The truth is, we can’t.


See motivation doesn’t actually work like we’re trying to make it work. Motivation isn’t meant to be there for the long haul. Motivation’s purpose isn’t to settle down with us and have kids. That’s just not who motivation is meant for.

Motivation is meant to simply be the spark that ignites the fire. It’s only meant to get things going, to start the motor, but to keep the motor going you need more than just a spark and some lighter fluid. You need something more powerful than motivation…

Living off motivation is the key mistake so many people make when it comes to changing their lives. They want motivation to do all the heavy lifting. They want motivation to wake them up every day and help them get going. They want motivation to push them through the tough times and inspire the to go the extra mile… but it just doesn’t work that way.

If you think it works that way you’ve been watching too many Nike commercials.

If you think it works that way, ask yourself, how many times has motivation got you started, but failed to pull through in moments of adversity and challenge?

Motivation is going to fail you when it comes to sustaining your goals. It always will. It always will because that’s not what motivation is for.


What you need to be looking for is something beyond motivation. Something that is bigger and more powerful than motivation, that will drive you through and past adversity and challenges. What you need is something that is bigger than personal motivation. Bigger than yourself.


Because adversity is often bigger than we are. Challenges are bigger than we are. If they weren’t bigger than our current selves, they wouldn’t be much of a challenge and that’s the whole point. A challenge is a challenge because it’s bigger than you… and to overcome that, you need something bigger than the challenge.

The only way to overcome those challenges is to have the tools that are bigger than our current selves and the current challenges we’re facing. To find those tools, you need to find Powerful Why’s.

photo cred: Eila Lifflander

When you’re facing a challenge and you have Powerful Why’s that drive you beyond that challenge, the whole game changes.

When you’re working hard to make money because you’re poor and your family is starving, you’re on a different level than someone living middle class.

When you’re hitting the gym and losing weight because your doctor told you your health is at risk, you’re a different person than someone who just wants to look good in the mirror.

When you have a Powerful Why, you’re on a whole new level than someone whose doing what you’re doing purely based on motivation.

Now that doesn’t mean we have to be starving or our health be at risk to have a Powerful Why. We can find and develop Powerful Why’s in our own lives from our own situations or we can adopt them from other people. And once we have them, I promise you, the game will change for you.

If you’re struggling to find your Powerful Why’s reach out to me and let’s talk. Leave a comment, send an email, or DM me and let’s figure out what your Powerful Why’s are!


Often times we want to start up a new project, a new endeavor, a new workout, a new diet, or a new goal because somewhere, something gave us some great motivation. And we get all excited about it and then we say ‘Tomorrow‘ I’m going to start.

Tomorrow I’m going to suddenly change and become this new person. Tomorrow… tomorrow… tomorrow…

It’s always something that’s going to happen. “Tomorrow it’ll happen because I’ll be ready.” “Tomorrow I’ll wake up early” or “Tomorrow I’ll have all of my stars aligned and then I’ll be able to make it happen.” Tomorrow… later… not today….

There’s an old saying in professional sports and it goes something like this:

You’re only ever as good as your last game.


What this means is that it doesn’t matter what you did yesterday or what you’re going to do tomorrow. What you’ve already done or what you say you’ll do doesn’t win championships. The past nor the future make any difference about who you are. What matters, what defines who you are, is what you’ve done today.

photo cred: Manasvita S

What have you done today? What have you done today to reach that dream? What work did you put in TODAY?





Most people are living day-to-day giving out somewhere between 40%-70% of what they’re actually capable of. We wake up slow, we start slow, we move slow, we do a thing or two… and we say, “Tomorrow I’ll feel better. Tomorrow I’ll get a good start and things will just go. Tomorrow will be different

But this is a slow poison on the mind. When people do this, they are already setting the trap for their own failure because the truth is, there is no perfect start. There is no perfect time, perfect feeling, perfect level of energy, perfect level of motivation…. There is no aligning of the stars…

All that there is, is what you’ve done today. That’s it. What are you doing today, right now, that puts you ahead of everyone else? Ahead of everyone else that is fighting for that same dream.

If you think you’re the only person out there that wants what you want, you’re wrong.

While you’re thinking about doing what you want to do, other people are already out there getting theirs. Real winners are out there working and fighting for that 110%, that 140% every. single. day. And you’re still waiting for the perfect moment to even start.

Stop waiting for the right moment. The right moment is now. The moment is right now to go give 140% to what you’re after and what you want.

So ask yourself…

What have you done today?

The 3 Key First Steps to Accomplishing Any Goal

Accomplishing our goals is tricky business. It’s actually really tricky business. So tricky that it’s eluded me for years. I’ve spent a good solid chunk of my lifetime trying to figure out the best ways to accomplish my goals. And I always had all kinds of goals. I wanted to do something with my health or tackle this with my fitness. I wanted to start some business or do this project. I wanted to pickup this hobby or try out this new thing. I wanted to be this type of father to my kids or this type of husband to my wife.

But to accomplish all of these things I knew I needed a good game plan. I knew I needed a solid strategy to get there. And so I read, and read, and read. Book after book, online article after online article, trying to figure out what the secret sauce was.

And O…M…G… was it a pain in the ass… I could not find the right answers on anything I wanted to accomplish. I would read one piece of material that would offer suggestions on how to accomplish your goals. I’d try it, it would work for a little while. While my motivation was really high. And then as soon as I had a rough day or something threw me off track. It was game over…

photo cred: Sigmund

And every piece of advice or material I read was the same. The system would be different, the tricks would be new, but as soon as I hit a little bit of adversity. As soon as I got punched in the mouth by life. I would be right back where I started. It was such a sickening cycle…

So I set out to do some research of my own. Instead of reading about research someone else had done, I went out and did my own. I found other highly successful people who were already doing the things I wanted to do and I nailed down what it was they were doing. And I figured out a pattern…

These other highly successful people were doing two things that were setting them apart from the rest of the world.

  1. They had Powerful Why’s
  2. They felt they HAD To Do It

Each one of the highly successful people I looked at, whether it was success in fitness… comedy… politics… money… was using these two techniques to get it done. Even if they didn’t realize they were doing it, which in most cases was true. For a lot of these highly successful people I found that they were doing these things without even realizing it.

Life had forced these habits on them. Because of their circumstances growing up, or where life had taken them, most of them were being driven by Powerful Why’s that life handed them and the other half were being driven by things they felt the HAD TO DO. Sometimes it was poverty, sometimes it was hardship, and sometimes it was for their families.

So how can you take these same drivers and apply them to your own life?

What’s the secret sauce?

This is the third key to the first two and it’s probably the most critical for you.

Write… It… Down…


photo cred: Aaron Burden

I mean it. Sit down, pull out a piece of paper and write down your goals. Then for each of your goals, write down your Powerful Why’s. Try to think of why’s that are both selfish and selfless. Think of things that motivated you when you first thought of your goal. Maybe when you first started wanting to get in shape it was because someone made you feel bad. Write that down. Maybe you wanted to start that new business because you were inspired seeing someone else had done it. Write that down.

And once you’ve put together a nice long list of Why’s, set that piece of paper aside and grab a second. Now start writing out your HAVE TO List. Write down the things that you HAVE TO DO if you’re going to accomplish your goals on the other piece of paper. Write down not what you should do…. but what you HAVE TO DO, TODAY, to accomplish your goals. Write it down. And everyday you wake up, sit back down, and write down your HAVE TO DO List. Everyday. Write it down.

The reason this key is so important is because we tend to forget about the mission we’re on. We lose our motivation, we lose sight of our goal, the day-to-day distractions of life get in our way. By writing it down you give yourself two advantages. First, writing will help it stick in your mind better. Second, if you forget, you’ve already got it written down so that you can go back to it. So when I tell you this part is key, I mean it!

Write shit down!