Be Relentless Podcast | Living the Relentless Life | Real World Strength and Conditioning | Forge the Mind

Stephen Timoney is a man on a mission to help millions of people do less dumb sh*t and fulfill their potential. But mostly, he helps business owners save at least 10 working hours per week and make more money. We had a great conversation talking about the common pitfalls that busy people fall into that keep them stuck, struggling, and frustrated. Stephen is all about achieving clarity of what you're working towards, how to remove what doesn't fit that goal, and how to really zero in on what you're trying to achieve. Follow Stephen on Twitter at https://twitter.com/stevetimoney Stephen's Website - https://stephentimoney.com Apply to work with Stephen - https://www.stephentimoney.com/pro-accelerator -------------------- Looking to break out of a rut and gain momentum - My free Ignite the Spark Course - https://isaacwilkins.com/spark 6-Week Fitness and Habit Performance Program - https://spiralofleaders.com/forged-to-lead Read more and work with me - https://isaacwilkins.com Instagram - https://www.instagram.com/isaac_wilkins Twitter - https://twitter.com/isaacwilkins Facebook - https://www.facebook.com/isaac.wilkins LinkedIn - https://www.linkedin.com/in/isaacwilkins

Whether you're leading yourself or a team, it's important to regularly evaluate how you're progressing.   We all know this but we tend to either make it too complex, and thus not do it as much as we should, or we won't do it often enough to inform our behavior. It's easy to just "keep doing what we're doing", even if we're getting feedback that it isn't optimal. If that feedback isn't severe enough to register on our sensors then we're missing a valuable opportunity to improve. I've found that four simple questions are usually enough to get a good grip on that feedback. Obviously every situation is different, but these are the four I use myself and I teach clients. They'll get to the meat of the situation and often show us where we need to redirect our energy. Remember, a leader has three primary roles: 1) Determine the desired outcome. 2) Set a course to achieve it. 3) Navigate the course and its modifications necessary to punch the team across the finish line. Even if your "team" is just you, it's important to use some sort of an evaluation plan to make sure that's happening. These four quick questions are a great starting point. -------------------- Looking to break out of a rut and gain momentum - My free Ignite the Spark Course - https://isaacwilkins.com/spark 6-Week Fitness and Habit Performance Program - https://spiralofleaders.com/forged-to-lead Read more and work with me - https://isaacwilkins.com  

We all want some "go" with our "show", right? It doesn't make sense to look great and not be able to perform at a high level, as well. Whether you are still playing sports, want to keep up with your kid's in a "friendly" game, or just be prepared for what life throws at you it is important to stay athletic. Unfortunately, for a lot of adults it's hard to keep the level of athleticism they were used to from their playing days. It can all come crashing down quickly when they realize that the lifting and cardio they've been doing doesn't prepare them to move when they need to. It can be a bitter pill to swallow when they suddenly feel a step behind. This is exactly the type of guy I work with on a regular basis. I find there's five key areas that usually need to be addressed to take you from stiff and feeling old to regaining that spring and back to dominating. In this episode I go through my five areas and how I address them with my clients, often without adding any appreciable amount of time to their training sessions.

Imagine the amound of information your brain takes in every second. From your eyes to your skin to your internal organs and beyond, it's massive. Your brain then has to take all of this information, filter it down to what it deems relevant, and THEN decide what to do based on this data. How does it do that? By running it through a filter of beliefs. A difference of beliefs can make the same data be applied to a very different decision. In turn, this different decision can create a radically different outcome. That's great when it's working right, but when you're not getting the results you want... something needs to change. We like to try to change our behaviors, but we're better off changing the filters that cause the behaviors in the first place. That starts with our beliefs.

Are you someone who does really well during the week but then struggles with consistency on the weekends? What about holidays, events, or travel? This time of year is a tough one for many people to stay on track with their fitness, nutrition, or other lifestyle habits. In this episode I go over a very simple mental shift that allows you to reframe that challenge and get back on track much more quickly.

We are who we think we are... but it's deeper than that. More specifically, we're who our brain thinks that we are. See, our brain has an image in our mind of "us". It's our identity. This identity shapes how we do things and our decision-making. Your life is largely the result of your identity and how it led to your reactions and decisions. So what happens when we want to make a change? We can brute force it through willpower alone, but if we still identify as that former person we'll eventually slide back. The brain likes to be right, and it'll win in the end. So that means we need to change our identity to someone who lives the life that we want. In this podcast, I explain some of the first steps to doing that.

"Man, I gotta get in shape!" What does that mean, exactly? That's the problem with "conditioning", "endurance", and "being in shape". We all know what we mean when we say it, and the other person knows what they think it is... but it's often not the same thing. If you were an NFL lineman, you'd need to be in shape. If you were a triathlete, you'd need to be in shape. But those would look very different. That's where an understanding of how our body creates the energy that we need to move comes into play. In this podcast I get into our three big energy systems, the fuel they use, and the considerations for how to train them to get the results you're actually looking for... so you can be in the shape and condition you need.

Look around. There are courses, programs, books, and many other opportunities to better yourself. Personal development, whether it's fitness, mindset, or work-related is huge right now. Yet so many people don't succeed in making the changes they are seeking? Why is that? For most of them it's because they try to make too big a jump. They see the end goal and want to be there right away. I get it - I want that, too. But your brain knows better. It knows that with big jumps comes big risk, and it doesn't like that so it pumps the brakes and settles you back into your routine... keeping you right where you are. I have a system for breaking through that sticking point and it starts with four steps. In this podcast I teach the four techniques I give almost all of my new clients and that you can start today.

I'm a reformed member of the "Grind 'til I die, I'll sleep when I'm dead" club. What is sleep, really? Everyone sleeps, but lots of us take it for granted or think it's something that removes us from the things we want to do. The truth is, sleep is WAY more important than that. Sleep is where our body makes the bulk of its repairs and our brain does most of its memory work and remodeling. Basically, if you don't sleep enough or well you'll always be operating like you're sick and confused... because you are. Sure, you may have more time if you cut your sleep short, but you'll make such poor use of it that it's a net loss. In this podcast I talk about WHY sleep matters, my personal story with sleep, and nine simple ways you can get more and better sleep.

Everyone makes "Finding Your Purpose" out to be this big, woo-woo, mystical task. It can be - You might be walking down the street and suddenly blindsided by your Purpose. But that's unlikely. Instead, I think there's a simple process that you can use to find the intersection between a couple of key purpose areas. Within those intersection points is where your Purpose will lie. In this podcast I dig into: - What really is your "Purpose"? - Why you should care. - Two approaches you can use to find it. - Two key questions to ask yourself in the process. Finding your Purpose isn't nearly the mystical journey it's made out to be. It can be broken down into a step-by-step process. Once the mystery is gone, you can succeed.

How can you get a year's worth of wins in just 12 weeks? By getting clear and focused on punching them through to the end. The truth is that most people have a lot going on. That's normal. But the way that most handle it is that they are constantly shuffling things around, moving this or that to the front or back burner. While that is sometimes necessary, it doesn't move us towards finishing things. With this process I'm going to teach you, you'll be able to determine what it is you want to focus on for the next 12 weeks, how it moves you towards your big goals, and how to break it down to actually GET IT DONE.

There's infinite ways to progress your training, but so many people get caught up in the "new routine" or magic exercise. Sure, those might be the way to go, but often it's getting more out of what you're currently doing OR already know how to do. The body responds to stimulus in just a few ways (I get into it in the episode) and when you understand that it opens whole new WORLDS of training possibilities. I get into not only how the body adapts but also my seven favorite variables to adjust to keep training fresh and progressing. Limited in time and equipment? Working out at a home gym? Stuck in a plateau? This episode is definitely for you.

I used to ask all my clients "How's your state?" when they walked in the door. Their answer told me what I needed to know for their training and coaching session that day. Your state is the combination of your emotional and physical experience at any given moment. Effectively, it governs how you interact with the world and behave. In turn, that affects how the world interacts back with you. If you have mastery of the three parts of your state, which I cover in this episode, and making changes to them as needed, you can master how the world works around you. In any given moment, your behavior can make a situation better or worse. If you can't control your behavior, or you match the wrong state with the situation, then you're at the mercy of it. If you can control it, you can bob and weave with the flow.

Everyone has heard of SMART Goals. They're the corporate buzzword for goal setting. The issue is, they aren't the best for goal ACHIEVEMENT. Sure, they sound good. People get really excited setting SMART goals, but then they woosh right on by and rarely are achieved. In this podcast I dig into why the SMART framework sounds good but doesn't deliver. I also teach a more effective framework to get into the meat of your goals, what actually needs to be accomplished to get you to the finish line, and how to repeatedly win.

Creating successful habits, or getting rid of unproductive ones, isn't as simple as just making a decision. In this episode I dig into the Fogg Behavior Model and other tools that you can use both immediately and in the long term to reliably remove habits that don't serve you while fostering those that do. You WILL create habits in life. That's how our brain works. Whether they're the ones that serve you or not is entirely up to your intention. It doesn't have to be a luck of the draw. You can be in control of whether your habits stick or slide.

We may be living in a modern world but a lot of our mental and physical machinery is still wired for our past evolution. In many ways this is a great thing. We as humans are the most adaptable species on the planet and it's allowed us to thrive. However, some of our new situations don't mesh well with the old stuff. So what's the answer? Go back to living in huts and being scared of the sun? Not even a little bit. We live in the modern world and we should make use of all the advancements it has to offer. There's a reason we've developed it. What we should do, though, is run everything through a filter of our evolutionary psychology and biology. Make peace with how we're wired and you'll be a lot better off than fighting against it.

Your life is largely a sum of your habits. The issue, if you're like most people, is that your habits are arranged in a haphazard way. Some are great for you where as others are pulling against you. This leaves you stuck with holes and gaps in your life. That's because habits are often not created by intention. In this episode I pull back the curtain on how habits are formed and reinforced. This allows you to tackle habits where they're most vulnerable, as opposed to trying to use willpower to change them... which is a doomed venture.

Not all nutrition is equal! People come in two camps - They either like to nitpick and micromanage their nutrition or they'd rather not stress about it at all. Both camps have their place, but the point is that if you want to look, feel, and perform at a high level then you have to at least have the basics of nutrition nailed down. So what are the priorities? Is there a hierarchy? There is. In this podcast I go through each stage of nutrition, covering the base first and moving into the extras. You'll leave with a simple priority list so you know where your gaps are and what to address first when it comes to getting your performance nutrition squared away.

The quest for understanding stress, rationality, and why some people change and others don't led Matt Perryman from the weightlifting realm and fitness to a Ph.D in Philosophy. In this episode we talk about not only the higher level thinking that moves us but how to translate that into actual success. Matt breaks down our environment, our purpose, and our ideal selves... all in an approachable, functional approach.

You environment plays a huge role in your life. In this podcast we discuss how the environment is WAY more than just the physical place you're in. It can be everything from what's going on in your body to what you're wearing and who you're with. All of those things add up to create a very complex decision-making process that you have very little control of. The good thing? It's often VERY easy to leverage that process to create huge results. You just need to do it with a little strategy. Tune in and we'll get into how you do it.

Had that moment where you think "I need to get back in shape"? Most of us have. There's plenty of plans out there to do it, but yet so many of us struggle. In this podcast I break down the six steps that you need to go through to build the best plan for YOU to get back in the shape you want... and beyond!

Leadership is often talked about but rarely broken down to key components. Let's change that. In this podcast I talk about the three things that a good leader must do. It has nothing to do with org charts, conflict resolution, or name games. Instead, these are the three key responsibilities of a leader. Then I talk about my 3S Framework for leadership. This lets you clarify what your role and responsibility is in a moment, which in turn informs your next action.

Everyone talks about "building your best self" or "being your best", but nobody talks about what really goes into it. Today I break down a 3-step framework I use to help people (and myself) build stronger, more resilient, and more adaptable versions of themselves. You'll see where these three steps get plugged into the Anxiety Equation and how, if you get them fixed, you'll be taking the brakes off of your success... In ANY situation.

Clarity is one of those terms that gets thrown around a lot, but it's more than just sitting around and making a vision board. Real results come from real clarity. If you're not clear, your brain won't let you invest the energy into something. That would be too much risk, and the brain doesn't like risk. It'll put the brakes on. Plus, it's only one piece of the puzzle. In this podcast I go through, step-by-step, the three pieces of the clarity puzzle and how I move clients through it to make success a reality.

I always enjoy sitting down with my buddy Justin, owner of Woodshed Strength, to talk shop about coaching, entrepreneurship, and life. He's a wealth of wisdom and clarity. In this episode we get into the importance of Purpose, overcoming burnout, and how to stay focused for the long haul.

Your life is largely a result of your decisions and behaviors. In turn, those are dictated by your standards. The issue is that most people don't consciously set their standards - They let life and those around them set them by default. This is likely to result in a large gap between your baseline standards and your aspirations. Here's a 5-step process for taking control of your standards and setting them for yourself - Narrowing that gap.

Welcome to the rebrand! I've been quiet for the last year or so since walking away from my training facility but it's time to be public with my new project: Spiral of Leaders The founding principle is that stronger, healthier people make better leaders, and better leaders create a better world for us all. I also share five fundamental principles that I believe and how they can help you grow.

The cornerstone of being your most effective and productive leader is your physical energy and confidence. In this episode I go over the baselines I work with every client on to build their physique, health, and nutrition in order to maximize their effectiveness. We all love advanced plans, but if these basics aren't squared away, those plans will lose effectiveness.

Feeling overwhelmed makes it hard to dig down and accomplish the things we want to in life. We constantly feel like we're on our heels or treading water. On the other hand, overcoming that overwhelm frees up resources and gives us the opportunity to do MORE. In this episode I dig into the step-by-step of how I handle overwhelm with clients, including my TTT Exercise.

Episode 100! I take a look back at my "Three Trips to the Well of Knowledge" throughout the years as well as why I closed my gym and where the future is going.

Most of us grew up on teams - Football, Basketball, Debate, or whatever. We're a tribal species. Yet, in our modern society we often don't have strong teams. Achieving success without a strong team is much harder - but building one doesn't happen by chance. Here's three tips to get your team going behind you.

The ultimate in leadership is self-leadership. Everyone is a leader, at least of themselves, and if you don't lead yourself well then you'll struggle to lead others. In this episode I go through three keys to understanding self-leadership.

I recently hit the 1000 day mark in my outdoor exercise - Rain or shine, snow or clear. Along the way I've learned more than a few practical lessons, particularly around habit building and how mastering habits can create more freedom and success in your fitness, nutrition, and everyday life.

Goals are common, and methods of achieving them are a dime a dozen, as well. So why don't people succeed in following through with what they set out to do? Often it's their own brain that sells them out. Here I outline a four-step process that I use with my clients (and myself) to break down a goal, get your brain on board, make sure it's heading in the right direction, and help insulate you from Shiny Object Syndrome. Give it a listen and get your achievement on point!

Every year, around now, people make New Year's Resolutions... Or they revel in moral superiority because they don't. Either way, change doesn't happen. So why not? Why is change so hard? Lots of reasons, but there's one big, sneaky reason that I bet you haven't thought of... Your goal isn't really your goal. What? When you search out the latest tool, trick, gadget, or method to achieve your goal and still miss it, chances are you actually DID achieve something but not what you were going for. Listen and find out what I mean, and give yourself an instant boost in your chance of success.

I've been fortunate to work with many people, particularly former athletes and warriors who've been able to break free of their comfortable misery, being stuck in the doldrums of a ho-hum life, and find their spark again. There's been one quality that's really stood out among those who've been successful in their transformations and those who haven't. It's the quality that helps them face through adversity, find their grit, and keep going when they want to quit or get distracted by something else. Listen as I get into what it is, how to find it, and what to do when it changes!

I have so many conversations with people who start plans with the best of intentions. They follow the plan, they do well, and then something happens. They fall off. Something derails them. Eventually they find another plan or guru and repeat the process. Why does this happen? In the moment, it can be a lot of things. However, at its core... it's all about self-leadership. Here's why.

We know that for longterm change, behaviors have to change. What does that mean, though? What if there was a formula to break that process down into parts, pinpoint exactly where it might need some help, and even to help troubleshoot it if things aren't going as well as you hoped? There is, and I get into it here.

It seems that so many of us forget that, when it comes to goals, setting them is only the first step. You've got to achieve them next! Of course, that can be a lot harder. It's not just because goals are hard. There's some real brain principles involved here that often stand in your way. Here's three quick tips that I use with my clients, including a couple you don't hear talked about much, to short-circuit those brain roadblocks and get you actually achieving what you set out to do.

Let's cut the crap. The Internet is full of BS fitness, nutrition, and mindset tips. Many of them are fine, but they really aren't what you can apply to your daily life. Here are three tips for each that I use almost every day with my REAL clients, who are real people with real families, jobs, lives, and who still want to be the BEST.

What to do when you are behind in a goal? I was on a long ruck this weekend and thinking about what to do if I ended up being behind in my goal. If you're like me, then your tendency is to start to rush, skip steps, and often end up failing because of it. Instead, here is a simple system you can use to stay out of the mental and emotional trap of getting behind and becoming worse off.

Let's be real: There's a whole lot of us who are used to having a full gym and all the toys to play with but are currently stuck with limited equipment at home or in a communal garage. So how do you increase the challenge when you can't just go to heavier weights? I got you. In this podcast I go over three of my favorite strategies that I use with my remote clients to help them get stronger, faster, and in better shape... even if they are limited with equipment.

We've all seen the cartoon of the man riding the donkey with a carrot held out in front of it to entice it forward. We've also all seen someone pushing a donkey or horse to action with at stick. When it comes to both finding a purpose AND getting there, it's important to have the carrot, the stick, AND the donkey.

What is the NUMBER ONE quality you can develop for success - be it fitness, nutrition, business, relationships, or whatever? In this podcast I'm going to dig into the "keystone" quality that goes BEYOND "Discipline Equals Freedom" (all respect to Jocko) and what you really need to cultivate for success when you're on your own two feet.

Living a friction-free life? Is it possible? I don't know. The idea of it is a concept that I teach my clients to help us find and eliminate "friction points" that KEEP us from the flow, ease, and focus of living our fittest, strongest, healthiest, and best lives.

How do you keep from staring at the abyss between you and a new, big goal and quitting... when your brain is DESIGNED to do just that? By future-pacing. This isn't daydreaming, though. There's more to it than that. Here's a "Movie-style" trick to keep you on target, teach your brain to focus on what WILL work versus what won't, and to help you overcome that freeze response.

What are the three states that you'll often go through before you hit success? Remember that your body views all stress as a form of threat. Then remember that your body handles threat in three ways: Flight Freeze Fight We want to get to "Fight" as fast as possible, because it's the only way you're going to win. But the other two options are really tempting, and your body has distinct mindset challenges that get in the way. Why do you sandbag? Why do some situations make you (or others) super angry, when there's been no real affront? What about the "Choke Artist"? Why do those people choke under pressure? Because they are stuck in one of these three mindsets. Here's how to recognize them and break through so you can put your energy into succeeding.

As the great Mike Tyson is credited with saying "Everyone has a plan until they get punched in the face". The truth is that you SHOULD have a plan. I help people build those plans and they're very helpful. However, very rarely does everything go perfectly and according to plan. The truth of the matter is that just as important as plans are, there's also a need for secondary plans and mitigation strategies. Here's what I mean.

I've been on a journey. For 31 straight weeks, 217 days, I've done some sort of outdoor cardio. Some days it was a run. Some days it was a walk. Some days it was a ruck. Some days have been hard, some have been easy. Some days have just been checking the box. It might not be a big thing, but honestly it's changed me and it's changed my life. I'm different. I'm better. And it's given me a lot of lessons. This podcast is a conversation and distillation of that process to help explain where I was, why I've been doing this, and how it's helped me. In turn, the lessons I've learned can help you.

The BeRelentless Podcast is back! Look, lots of people have problems. As a matter of fact, everyone I know does. The difference, though, is how you respond to them. Today I'm sharing a great little analogy that I heard from one of my mentors not just about how you're looking at problems, but what you can do to build from them.

Building Your Transformation Plan in Three Steps It's common, especially as the weather gets nicer, to want to make a change in your physique. Losing fat, gaining muscle, shaping and toning, whatever you want to call it. It all comes down to making a transformation. There's all kinds of media sources out there that will give you their idea of a plan, but I find they're usually lacking. Maybe they rely on wishful thinking. Maybe working out is the only answer. Maybe a super-special diet or supplement will do the trick. The thing is, there's some part of all of those in any successful physical transformation plan. I've had the benefit of helping hundreds of people make tremendous transformations and the method they use is like traveling the journey by car. There are three key pieces to make the journey successful: 1. The car. 2. Fuel for the car. 3. A driver to direct the car. In this podcast, I'm going to get into those three pieces, why I chose that metaphor, and how to maximize each component to build a transformation plan that you'll actually be successful with.