Ego Killer with Johann Francis

In this episode, it's the raw realities of training for combat sports and the relentless pursuit of growth—both in the gym and in life. From sparring sessions that left me humbled to discovering the balance between power, strength, and endurance, I break down the lessons I've learned on the journey to becoming a better fighter and coach. You'll hear about the struggles, breakthroughs, and the exact methods I used to overcome setbacks and train smarter. We'll talk energy systems, weekly splits, and how to fine-tune your recovery so you can stay on top of your game. Plus, we'll get real about how heavy squats and Olympic lifts became non-negotiable for building power and resilience. Timestamps: [0:00–0:17] Introduction: What it means to train smarter, not just harder. [0:45–1:07] Personal Story: Sparring sessions and the "17 rounds of resilience." [2:26–2:30] Call to Action: Why I built these strategies to help you go pro. [4:00–5:00] Training Smarter: Energy systems explained and how to structure them. [9:50–11:50] Strength vs. Endurance: Why conflicting goals can sabotage progress. [13:00–14:00] Power Week Breakdown: Olympic lifting, heavy squats, and why technique matters. [15:00–16:00] Recovery Insights: Active recovery, nutrition, and the science behind rest. This isn't about gimmicks or shortcuts. It's about building a system that works—whether you're stepping into the ring, hitting the weights, or just trying to level up. Connect with me: Head to CoachJohannCSCS.com for detailed training plans, downloadable resources, and more insights to help you become stronger, faster, and smarter in everything you do.

In this episode, I take you through the unforgettable experience of sparring against some of the world's toughest fighters in a legendary gym. It's not just about punches and kicks—it's about walking into a space that tests your courage, grit, and readiness to grow. What you'll hear: The moment I stepped into an intimidating gym filled with MMA legends. How I survived 17 brutal rounds of sparring (and what it taught me). Why facing ego death is essential for growth. Lessons that extend beyond the ring—resilience, adaptability, and mental toughness. Whether you're a fighter, an athlete, or someone searching for the drive to face life's challenges, these stories will resonate. Tune in and join me on this journey of resilience and self-discovery.

Sustain0 your drive even after achieving success in this episode of TGIM! We delve into the motivation paradox, exploring how accomplishments can lead to complacency and decreased motivation. Choosing your goals and path are as "simple" as deciding on behind intrinsic vs. extrinsic motivation will be your driving force as you get practical tips for setting new goals, fostering continuous growth, and overcoming setbacks. Insights from Daniel H. Pink's "Drive" offer valuable strategies to keep you motivated on your journey. Don't miss out on transforming your success into sustained momentum! "Drive" by Daniel H. Pink explores the shift from traditional motivation strategies centered around external rewards (extrinsic motivation) to more sustainable and effective forms of internal drive (intrinsic motivation). Pink argues that the old "carrot-and-stick" approach is outdated, especially for modern, creative, and cognitive tasks. Instead, he presents a new framework for motivation built on three fundamental elements: autonomy, mastery, and purpose. Autonomy: The desire to direct our own lives. Pink suggests that people are more motivated when they have control over how they do their work. Mastery: The urge to get better at something that matters. This involves continuous learning and improving skills. Purpose: The yearning to do what we do in the service of something larger than ourselves. Connecting our actions to a greater cause can significantly enhance motivation.

Nutrition tribalism sounds like what you think of when you think about a tribe - like minded survivalists grubbing on a fresh hunt, noshing a rooted meal around Mother Nature's air fryer - the runaway embers hurt more here though. What do you think? Nutrition is science and science doesn't really care fro tribe but people need tribes to survive at times theses days.  Ever feel like diet advice is more about joining a team than finding what works for you? In this episode, we tackle the world of Nutrition Tribalism and explore why adopting a Flexible Diet can be a game-changer. From the science of Individualized Nutrition to practical tips on avoiding rigid Diet Identity, we break down how to make nutrition work for your unique needs. Tune in as we challenge the popular diet tribes and highlight the benefits of a personalized, adaptable approach to eating. Whether you're curious about the latest in Personalized Nutrition or looking to break away from strict dietary rules, this episode is your guide to Nutritional Flexibility for better health and well-being.  

I breakdown probably the more absurd diets that I know people tried to be down for: the Carnivor diet. And am motivated by Dr. Paul Saladino himself via  @MorePlatesMoreDates  which had him give YOU THE GAME: long term ketosis is probably all bad for your health. 00:00 - Introduction to the Carnivore Diet and Paul Saladino's admission. 02:12 - Health implications and unsustainability of long-term ketosis. 04:24 - The importance of blood sugar and the risks of low glucose levels. 06:36 - The role of fruits and vegetables in a balanced diet. 08:48 - Cultural eating habits and their impact on dietary choices. 11:00 - Dr. Saladino's personal experience and health challenges. 13:12 - The impact of long-term ketosis on testosterone and sleep. 15:24 - The importance of electrolyte balance and nutrient intake. 17:36 - Critique of the simplicity of the carnivore diet. 19:48 - Paul Saladino's dietary adjustments and inclusion of carbs. 22:00 - The misconceptions around ketosis and appetite control. 24:12 - Final thoughts on balanced nutrition and expert advice. And sure there's markers to suggest otherwise, we KNOW the more robust truth especially for high performers across the board. Hard pass. Now, if you have weight loss goals that are short term or love fasting, there's a different viewpoint there. But that's not most of you. Let's break it down!

A change of pace - let's talk a look at a trend - the trend of sticking around really really long. Athletes are sticking around much longer and there are ways YOU too can extend your physicality through their means. First you just gotta DECIDE you want to be here for longer! Let's deep dive into the reasons why today's athletes are extending their competitive years beyond expectations. From the transformative power of mindset and mental resilience to the cutting-edge strategies in nutrition, recovery, and strength conditioning, these factors combine to revolutionize athlete longevity. This episode is a must-listen for anyone fascinated by the blend of science, technology, and sheer willpower that defines modern sports.     Tune in to learn how today's athletes manage to stay at the top of their game for longer than ever before.  

Because of some olden quote, I'M supposed to do stuff that SCARES me each day?? Really? Well, in this exploration of how the right kind of stress, known as eustress, we learn how it can propel you towards your peak performance, and how mismanaging it can lead you into the perilous grips of burnout. In this episode, we dive into the science and psychology of stress management, uncovering how athletes, top executives, and high performers harness the power of eustress to achieve incredible feats. What You'll Discover: Understanding Eustress vs. Distress: Learn the critical differences between positive and negative stress and how each impacts your body and mind. The Science of Stress: We break down how your body responds to stress, the biochemical changes involved, and why these matter. Optimal Stress Ratios: Discover the ideal balance between high-intensity stress and recovery, and how to apply these principles to your daily routines whether you're at the gym, in the office, or at home. Real-Life Applications: Hear from experts and everyday individuals who have mastered the art of stress management, transforming potential burnout into a blueprint for success. Practical Tips for Stress Management: Equip yourself with actionable strategies to manage stress, recognize signs of overload, and effectively toggle between exertion and recovery. Join Us: Tune into this profound discussion that not only demystifies the dynamics of stress but also provides you with tools to turn stress into your ally. Whether you're looking to boost your productivity, enhance your athletic performance, or simply improve your daily wellness, understanding the dual faces of stress is your first step towards mastery. Perfect for athletes, professionals, and anyone in between, this episode is your guide to not just surviving, but thriving in the high-pressure demands of modern life.  

Microexpressions are the tiny ticks from the subconscious reminding you to reveal your true feelings - to drop the mask of discomfort! Fighters know about this all too well. In this episode, we unravel the science behind body language and its profound impact on competitive sports. Learn how elite athletes leverage their understanding of non-verbal cues to outsmart opponents, anticipate moves, and control the game beyond physical abilities. Whether you're a professional athlete, coach, or sports aficionado, the skills discussed here will elevate your understanding of human dynamics and give you an edge in your field. We'll dive into: The Art of Reading Opponents: Uncover how small facial expressions can reveal an opponent's next move before it happens. Perfect for fighters, chess players, and competitive athletes who want to stay one step ahead. Enhancing Team Dynamics: Discover how coaches and team leaders use body language to foster unity, detect stress, and enhance team performance. Real-World Applications: Hear from sports professionals who have integrated Navarro's techniques into their training, seeing tangible results in performance and team cohesion. "Mastering the Game" isn't just about sports. It's about transforming how you interact in everyday life, from negotiating deals to understanding loved ones. Don't miss this opportunity to turn every interaction into a winning play.   #BodyLanguage #NonVerbalCues #JoeNavarro #SportsPsychology #CompetitiveEdge #AthleteTraining #MentalGame #CommunicationSkills #LeadershipSkills #MasterTheGame  

We already knew eating quality food make you feel great, and conversely that eating like trash makes you feel like... trash. What we might not know however that the gut brain axis, where your foods DIRECTLY impact your mood and immunity is like a secondary nervous system. Probably worth considering every time we make the brilliant decisions to eat quality foods and the immediately gratifying decisions to eat like trash pandas. Specific Health Benefits of Probiotics and Prebiotics: Digestive Health: Probiotics: Regular consumption of probiotics can help manage symptoms of irritable bowel syndrome (IBS), including bloating, constipation, and diarrhea. For instance, strains such as Lactobacillus rhamnosus and Bifidobacterium lactis are shown to improve intestinal health and bowel regularity. Prebiotics: Foods rich in prebiotics like garlic and onions support the growth of beneficial bacteria, which enhance gut barrier function and can reduce the risk of gastroenteritis and infections. Mental Health - Depression and Anxiety: Gut-Brain Axis: Both probiotic and prebiotic foods can affect the gut-brain axis, a critical pathway that mediates the impact of gut health on mental health. For example, the fermentation of prebiotics like inulin from chicory root can produce short-chain fatty acids (SCFAs) that possess anti-inflammatory properties, reducing systemic inflammation that is often linked with depression. Clinical Evidence: Studies suggest that certain probiotics (often referred to as "psychobiotics") can produce and deliver neuroactive substances like serotonin and dopamine, which act on the brain to improve mood and cognitive function. A meta-analysis has shown that patients who consumed probiotics saw a statistically significant improvement in depression symptoms. Immune System Enhancement: Probiotics: They can enhance immune function by increasing the production of immune cells like macrophages and lymphocytes. Regular consumption of fermented dairy products has been linked with reduced severity and duration of respiratory infections. Prebiotics: By supporting the growth of good bacteria, prebiotics help compete against pathogenic bacteria, enhancing immune response. Foods like bananas and leeks that are high in prebiotics can thus help bolster your body's defenses against common pathogens. Weight Management and Metabolism: Influence on Obesity: Research has indicated that the microbiota composition influenced by diet can affect the body's metabolism and fat storage. For example, a diet high in prebiotic fibers can help manage body weight and improve metabolic health by enhancing feelings of fullness and reducing inflammation. Probiotic Intervention: Some studies suggest that probiotics can influence hormone levels that regulate appetite and fat storage, such as leptin and ghrelin, potentially helping to prevent obesity. Integrating Probiotics and Prebiotics into Your Diet: Daily Intake Recommendations: While specific doses can vary, incorporating a variety of these foods into your daily meals can provide a sustained source of support for gut and overall health. Practical Tips: Include a probiotic yogurt or kefir at breakfast, add garlic or onions to your cooked meals, snack on bananas or apples, and choose whole grains like barley and oats as part of your meals. By understanding and leveraging the specific benefits of probiotics and prebiotics, you can consciously tailor your diet to not only support general health but also address specific conditions and improve your mental and physical well-being.   #GutBrainConnection #MentalHealth #NutritionPodcast #BrainHealth #HealthyEating #Psychobiotics #MoodFood #MentalClarity #DietAndWellness #Probiotics

Nature organizes into ecosystems where even the smallest organism plays a vital role. Transfer this mentality to some of your work colleagues and teammates and often we forget and how quickly we deny the lazy have loyalty. Nature teaches us so much more. Let's call it symbiotic motivation.    1. Mutualism In a mutualistic relationship, both species benefit from the interaction. This type of symbiosis is essential for many ecosystems because it enables different species to access resources or services that they might not be able to obtain on their own. Examples include: Pollinators and Flowers: Bees, birds, and other pollinators feed on the nectar of flowers, while the flowers benefit from the pollination process that helps them reproduce. Gut Flora and Humans: Humans provide a habitat and nutrition for certain bacteria in their gut, and in return, these bacteria help digest food, produce vitamins, and protect against harmful pathogens. 2. Commensalism In commensalistic relationships, one species benefits while the other is neither helped nor harmed. These relationships often involve one organism using another for transportation or housing. Examples include: Remoras and Sharks: Remoras attach to sharks and feed on the leftovers from the shark's meals. The shark is not affected by this arrangement. Epiphytic Plants and Trees: Epiphytic plants, such as certain orchids and ferns, grow on the branches or trunks of trees to access sunlight and air without harming the host tree. 3. Parasitism Parasitism is a relationship where one organism, the parasite, benefits at the expense of the other, the host. Parasites may cause disease or even death in the host organism, but they often evolve to coexist without killing the host. Examples include: Ticks on Mammals: Ticks feed on the blood of mammals, which can lead to irritation, allergic reactions, and the transmission of diseases like Lyme disease to the host. Tapeworms in Intestines: Tapeworms live in the intestines of larger animals, including humans, absorbing nutrients directly from the host's diet. The Hidden Life of Trees" by Peter Wohlleben and "Braiding Sweetgrass" by Robin Wall Kimmerer Theme 1: The Community over the Individual Theme 2: Reciprocity with Nature Theme 3: Learning from the Least    

Carb loading isn;t complex but instead an older school idea - deplete, REplete then compete. Over the years, people have offered that, if you eat 50 grams per day, and fixate on ketones, you will turn your body into burning fat for energy. But going keto just isn't gonna be the quick fix I need and that I tell my hundreds of trainees and here's why. Explore the science behind glycogen stores, the impact of dietary choices on endurance and energy levels, and why the keto diet provokes such strong opinions in the fitness community. Join us as we dissect myths, share personal experiences, and offer evidence-based insights into achieving your health and fitness goals.

The rise and history of biohacking are deeply intertwined with broader cultural and technological shifts that have occurred over the past few decades. Today, biohacking represents a multifaceted movement that encompasses a diverse array of practices aimed at optimizing human performance, health, and well-being. Here's an overview of its evolution and how it pertains to contemporary society: Origins and Evolution Early Foundations: The roots of biohacking can be traced back to the DIY biology movement of the early 2000s, where amateur biologists and enthusiasts began experimenting with biological processes outside traditional laboratory environments. This movement was driven by a desire to democratize science and make biological research more accessible to non-professionals. Technological Advancements: The advent of new technologies, particularly in genomics and biotechnology, has played a crucial role in the evolution of biohacking. Tools that were once only available in professional labs became more affordable and accessible, enabling biohackers to explore genetic editing, synthetic biology, and other advanced practices. Silicon Valley and the Quantified Self Movement: In the late 2000s and early 2010s, the concept of biohacking gained significant momentum in Silicon Valley and among tech enthusiasts. Influenced by the quantified self movement, which focuses on using technology to track and improve various aspects of one's life, biohackers began to apply a similar approach to biology. Wearables, mobile health apps, and personal data tracking became tools for individuals aiming to optimize their physical and cognitive performance.  

  Unlock the Power of Endurance: Transform Pain into Progress In this empowering session, we explore the profound world of endurance and pain tolerance, highlighting the remarkable ways individuals can transform physical and psychological challenges into unparalleled achievements. Whether you're an aspiring marathoner or someone striving for personal growth, this video unveils the secrets to harnessing your inner strength and pushing beyond perceived limits. Join us as we delve into the mindset of endurance athletes and reveal strategies to enhance pain tolerance and resilience. Discover how to embrace discomfort, elevate your pain threshold, and embark on a journey of self-discovery and triumph.

SO much to cover here but learning about the sexiness  of a fast brings us closer to it being, yes, a benefit. From promoting autophagy to simply delaying gratification, fasting can yield dope results. And we talk about the 4 types of fast and what they yield. But I warm you: a biblical level fast ain't in the cards - there's just not enough meat on the bone for that one for real!   Ancient Practices and Philosophies: Spiritual and Religious Significance: Historically, fasting has been practiced in nearly every major religion for spiritual purification, self-discipline, and enlightenment. For example, Ramadan in Islam, Yom Kippur in Judaism, and Lent in Christianity all incorporate fasting as a means of drawing closer to the divine and practicing self-restraint. Ancient Medicine and Philosophies: Ancient Greek physicians and philosophers, including Hippocrates, Galen, and Plato, praised fasting for its mental and physical health benefits, advocating it as a means to ensure long life, health, and wisdom. They recognized fasting as a way to cleanse the body and mind, allowing for greater mental clarity. Physical Benefits Rooted in History: Detoxification and Cleansing: Ancient practices often highlighted fasting as a method to cleanse the body of toxins and impurities, a concept that aligns with modern understandings of autophagy. Autophagy, the body's process of cleaning out damaged cells to regenerate newer, healthier cells, is boosted during periods of fasting. Disease Prevention: Historical accounts suggest fasting was used as a therapeutic measure to treat and prevent diseases. Modern research supports this, indicating that fasting can improve heart health, reduce the risk of type 2 diabetes, and potentially influence cancer outcomes through various metabolic and cellular mechanisms. Mental Benefits Rooted in History: Mental Clarity and Enlightenment: Many ancient cultures and spiritual traditions practiced fasting to achieve mental clarity and enlightenment. The reduction in constant digestive processing allows for increased energy and resources to be allocated towards cognitive function and neurogenesis. Self-Discipline and Willpower: The act of fasting requires significant self-discipline and control, traits that were highly valued in many ancient societies for personal development and spiritual growth. This practice of voluntary abstinence builds willpower, a skill that translates into other areas of life, improving mental resilience and focus. Key Insights from "The Complete Guide to Fasting" BY Moore and Fung Scientific Backing for Historical Practices: The book provides scientific evidence supporting many of the benefits of fasting recognized by ancient cultures, such as detoxification, improved metabolic health, and enhanced mental clarity. It delves into how fasting activates autophagy, echoing the historical perspective on cleansing and rejuvenation. Modern Interpretation of Fasting: Fung and Moore explore various forms of fasting, including intermittent fasting, extended fasting, and time-restricted eating, offering a modern take on how these practices can be incorporated into daily life. They provide a practical guide to understanding which type of fasting might be most beneficial for individual health goals, much like ancient practices were tailored to the individual's spiritual or health needs. Fasting for Disease Prevention and Management: Reflecting on historical uses of fasting for disease treatment, the book examines the role of fasting in managing modern health issues like obesity, type 2 diabetes, and metabolic syndrome. It presents fasting as a tool for insulin sensitivity improvement and weight management, providing a non-pharmacological approach to disease prevention and management. Mental and Emotional Benefits: The book touches on the mental and emotional aspects of fasting, acknowledging the mental clarity and increased cognitive function that fasting can promote. It also addresses the psychological and emotional challenges of fasting, offering strategies for success that resonate with the historical emphasis on self-discipline and inner growth.  

That's what my friend mentioned when he told he he ran for 50 miles out of the blue and I fully respect it. I'm a fast-twitch athlete to begin with; long after my days of this however, my first foray into boxing was proof that the strongest and toughest do a bit of both power and endurance. From then, I believe what you should also gather: the resilience of the endurance mindset is good for everyone and that level of fortitude only makes us stronger folks. Let's dive into it!   Ultramarathons, the daunting races that extend beyond the 26.2 miles of a standard marathon, are not merely physical challenges; they are profound journeys into the human psyche, exploring the depths of mental endurance, resilience, and the power of the human spirit. This exploration seeks to uncover what drives individuals to embark on such grueling endeavors and how these insights can transform our approach to personal obstacles, fitness goals, and life's myriad challenges. At the heart of every ultrarunner is an indomitable spirit, a mindset shaped by resilience and the capacity to endure pain, fatigue, and the psychological turmoil of the long road. Studies and anecdotes alike reveal that ultrarunners often possess a unique psychological profile characterized by higher pain tolerance, extraordinary stress management skills, and a profound sense of purpose. Drawing upon "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance" by Alex Hutchinson, we find that the limits of human endurance are as much about the mind's resolve as the body's capability. One of the most compelling aspects of ultramarathon psychology is the relationship between the runner and their ego. The journey of running an ultramarathon often involves moments of ego depletion, where the self's importance diminishes in the face of the task's enormity. This phenomenon, akin to "killing the ego," allows runners to transcend ordinary limitations, finding a deeper, more profound connection with their inner selves and the world around them. Such experiences echo the teachings of ego management in various spiritual and philosophical traditions, offering a pathway to personal growth beyond the race itself. "Endure..." by Alex Hutchinson The Central Governor Theory:  The Role of Belief in Performance: Perception of Effort: Pain Tolerance and Endurance:  The Limits of Oxygen Use:  

From the position that we figured out how to be smart a long time ago when distractions were less meaningful, I ask you guys to apply the best parts of Stoicism in your fitness and in your decision making. Remember, emotions are the most important expression in life so quality stoicism is NOT simply divorcing emotion from rationale. No, instead it's about WHEN we do and HOW much energy we save doing so!       Stoicism, a philosophy founded in ancient Greece and developed in Rome, has experienced a modern resurgence, offering timeless wisdom that addresses contemporary challenges, including those related to ego and fitness. At its core, Stoicism teaches the importance of understanding what is within our control and what is not, advocating for a life led according to virtue and reason. In the context of modern life, ego and fitness can be viewed through a Stoic lens to foster personal growth, resilience, and well-being. In Stoic philosophy, the ego is often seen as an obstacle to living a virtuous and fulfilled life. The ego, with its desires for recognition, success, and validation, can lead us away from the Stoic ideals of wisdom, courage, justice, and temperance. Modern interpretations of Stoicism suggest that by managing our egos, we can lead more meaningful lives. This involves: Self-awareness: Recognizing when our actions are driven by ego rather than by our true values. Humility: Understanding our place in the world and recognizing that we are part of a larger community and ecosystem. Acceptance: Embracing what we cannot change and focusing our energy on what we can control. Fitness, when approached from a Stoic perspective, transcends physical aesthetics or achievements; it becomes a discipline through which one can practice Stoic virtues: Discipline and Self-Control: Regular exercise requires discipline, a key Stoic virtue. It teaches the importance of consistency and the ability to do what is necessary even when it is difficult. Marcus Aurelius and Stoicism: An Overview Efforts in Stoicism: Personal Practice: Marcus Aurelius is often seen as the embodiment of the 'philosopher-king' ideal because he applied Stoic philosophy to his life and leadership. "Meditations" was essentially his personal diary, where he recorded his thoughts and reminders on Stoic virtues such as wisdom, courage, justice, and temperance. Pros of Marcus Aurelius' Stoic Practices Resilience: His Stoic practices helped him deal with the immense pressures of ruling an empire and coping with personal loss, including the death of several children. Cons or Criticisms Philosophical Idealism vs. Realism: Some critics argue that while Stoicism promotes resilience and virtue, it may also encourage emotional detachment or indifference, potentially overlooking the complexities of human emotions and societal issues. Let's delve into "The Four Laws of Behavior Change" as outlined by James Clear in "Atomic Habits," and I'll provide a brief overview of each for your podcast critique: 1. Make it Obvious 2. Make it Attractive 3. Make it Easy 4. Make it Satisfying  

I don't believe in LUCK but I once found a wad of cash which made a young me believe for many decades. Still, I believe in LUCKY PEOPLE and there's a difference. Lucky people see the world for it's possibilities and simply put, end up in that old right place right time scenario. Unlucky though people might be, neglect to see change where there might be... It's the same glass full optics. But what isn't ... isn't LUCK! Prove me wrong!     #UnlockingFortune #ScienceOfLuck #SuccessMindset #EgoKillerMotivation #CreateLuck #TransformYourLife   Dive into the compelling world of "Unlocking Fortune: Harness the Science of Luck for Success," a transformative podcast episode that debunks the myths of luck and reveals the actionable steps you can take to draw more fortunate outcomes into your life. Inspired by the ethos of Ego Killer Motivation on Spotify, this episode is a masterclass in altering your mindset and behaviors to not just wait for luck but actively create it. In this enlightening journey, we dissect the concept of luck, moving beyond superstition to ground it in scientific research and psychological insights. With references to pioneering work like Richard Wiseman's "The Luck Factor," we demystify luck, showcasing how it often stems from our own actions, attitudes, and the habits we cultivate. From exploring the habits of individuals who seem to attract serendipity, to delving into mindset shifts that open you to opportunities, this episode is packed with wisdom to change how you perceive and interact with the world. Learn about the growth mindset, gratitude, resilience, and how these elements intertwine to fabricate a 'lucky' life. But we don't stop at theory. "Unlocking Fortune" offers you actionable steps and practical exercises designed to enhance your networking skills, embrace failure as a stepping stone, and increase your exposure to chance opportunities—arming you with the tools to engineer your own luck. As we conclude, we leave you with a powerful call to action: to take control of your destiny by applying the insights and strategies discussed. Motivating you to transform your life, this episode is not just a listening experience but a gateway to becoming the architect of your own fortune. Tune in to "Unlocking Fortune: Harness the Science of Luck for Success" on Spotify and YouTube. Subscribe, share, and start weaving the fabric of your destiny with the threads of hard work, strategic planning, and a pinch of luck. Share your #LuckyMoments inspired by the episode and join a community of like-minded individuals on a mission to redefine success.

No fucks given is a lifestyle that when it's said, it;s felt. That because it sounds really easy to do. If it becomes then too easy, the philosophy has practitioners on a freezing island alone, a one person army fighting too many battles but the art of it is where you guys have to shine. There's a difference...           The transformative power of learning not to give a fuck about the trivial things in life, thereby focusing your energy on what truly matters like Mark Manson's philosophy from "The Subtle Art of Not Giving a F*ck." Manson flips the script on what it means to lead a successful and fulfilling life—not through relentless positivity, but through confronting and accepting the uncomfortable truths of life talking about the importance of choosing your struggles wisely and the freedom that comes with it. Remember, not giving a fuck doesn't mean being indifferent to everything—it means being indifferent to what's not important, and deeply passionate about what is and how this selective indifference helps to conserve your emotional and mental bandwidth for the battles that truly deserve your energy.  

Micro-habits make the daunting process of change seem more approachable and realistic. They embody the principle that small, consistent actions lead to significant results over time, a key lesson in patience and perseverance. This idea has broad applications, from improving physical fitness to enhancing productivity or learning new skills. The One-Minute Rule: What It Is: If a task takes less than one minute to complete, do it immediately. Why It's Dope: This micro-habit tackles procrastination and clutter (both physical and digital) by encouraging immediate action on small tasks. It can lead to a tidier environment, a clearer mind, and a more productive lifestyle without feeling overwhelmed. Digital Sunset: What It Is: Setting a designated time each evening to turn off all digital devices, ideally an hour before bedtime. Why It's Dope: A digital sunset helps mitigate the blue light exposure from screens, which can interfere with melatonin production and disrupt sleep patterns. By reducing screen time before bed, individuals can enjoy better sleep quality, improved mental health, and increased focus. It also opens up space for more meaningful evening routines.

I recently took this GRIT test which is supposed to tell you how gritty you are... how willing you are to knuckle up to face challenges. While no test is going to determine how "gritty" you can get, it is the perfect marker for success. I seems that success happens more to people who can withstand losses than ride out with talent. In Duckworth's "Grit," she talks this truth. And remember, you can always adopt some grittiness - just stop looking balance and create some in the beautiful chaotic lambada that is your lifestyle.   Angela Duckworth's research, as presented in her book "Grit: The Power of Passion and Perseverance," provides compelling evidence on the predictive power of grit over success. While specific numbers can vary depending on the context and the way success is measured, several key findings highlight the significant role of grit. Key Findings: West Point Military Academy: Duckworth's study at West Point is one of the most cited examples. Grit was found to be a better predictor of which cadets would survive the rigorous first summer of training, known as Beast Barracks, than traditional measures like SAT scores, high school rank, or physical fitness. While the study didn't provide a simple percentage increase in predictive power, it clearly showed that cadets with higher grit scores were more likely to complete the training than those with lower scores. National Spelling Bee: In research involving competitors in the Scripps National Spelling Bee, grittier children progressed further in competition. This study provided a quantitative measure, showing that for each standard deviation increase in grit, competitors made it approximately 20% further in the competition. Educational Achievement: Duckworth's research in the Chicago Public Schools found that grittier students were more likely to graduate, outperforming their less gritty peers by a significant margin. While exact percentages weren't provided, the implication was clear: grit had a substantial impact on educational persistence and achievement. Professional Success and Beyond: While harder to quantify in professional settings due to the variety of success measures, Duckworth's work suggests that grit is a significant predictor of success across various domains, often more so than talent or IQ. In professions ranging from teaching to sales, those with higher levels of grit often achieve higher levels of success. Quantifying Grit's Impact: Quantifying grit's exact impact on success is challenging because success is multi-dimensional and influenced by numerous factors beyond grit, including intelligence, social support, and opportunities. However, Duckworth's research suggests that grit can often explain variance in success outcomes that traditional measures of cognitive ability cannot. Overcoming Challenges: Grit provides the resilience necessary to face and overcome setbacks. Life's path to achieving meaningful goals is seldom smooth or straightforward. Those with grit can maintain their effort and motivation even when they encounter difficulties, whereas others might give up. Long-term Commitment: Grit involves a steadfast commitment to long-term goals. This enduring focus helps individuals persist in their efforts for years or even decades, which is often necessary for significant achievements. The passionate component of grit means that individuals are not just doggedly pushing through but are motivated by an intrinsic interest or love for what they are doing. Compensating for Talent: While talent is an important component of success, grit suggests that perseverance can sometimes compensate for natural ability. Not everyone is the most talented in their field, but those with grit can achieve comparable or superior results through sustained effort and continuous improvement. Predictive of Success: Research has shown that grit can be a more reliable predictor of success than traditional measures such as IQ or physical fitness in various settings. This includes challenging academic environments, military training, and competitive arenas. Grit enables individuals to leverage their existing talents more effectively and to continue working towards their goals when others might plateau. Enhancing Performance: Grit drives individuals to keep improving. The perseverance aspect means that individuals are likely to engage in deliberate practice, a focused and purposeful attempt to improve their skills. This continuous improvement cycle is crucial for reaching high levels of performance. Universal Application: The concept of grit is not limited to any single domain but applies broadly across different aspects of life, including education, careers, personal projects, and relationships. This universality makes it a valuable trait for individuals aiming for success in various fields. Cultural Shift: Emphasizing grit can lead to a cultural shift in how success is viewed, moving away from an overemphasis on innate talent or intelligence and towards a greater appreciation for effort, resilience, and growth. This shift can help build more inclusive and supportive environments that encourage persistence and hard work. In summary, grit matters because it encapsulates the essence of the human spirit's resilience, drive, and capacity for growth. It acknowledges that while talent is significant, the heart's endurance and the spirit's unwavering commitment are equally, if not more, crucial to achieving enduring success and making an impact.        

My favorite trainee Mr. Sergei taught me valuable life lessons which he learned in his youth some while he was wielding weapons and others just generally living wild and free. Still remarkably showed me, his trainer, how to have no ZERO days. Accomplish something against all odds, every time out.   Core Principles of No Zero Days: Small Actions Count: The philosophy encourages taking at least one small step towards your goals every day. It emphasizes that progress, no matter how minimal, is still progress. This could be as simple as reading a page of a book, doing a single push-up, writing a sentence of your novel, or anything that contributes to your long-term objectives. Self-Compassion: It acknowledges the importance of being kind to yourself. On days when motivation is low, or it's challenging to make significant progress, the approach still counts any small action as a victory. This aspect helps in building a positive mindset and reducing the guilt associated with "unproductive" days. Building Consistency: By committing to doing something every day, you develop discipline and consistency. These habits are crucial for long-term success and achieving your goals. The routine of daily action creates momentum, making it easier to continue progressing. Overcoming Procrastination: The "No Zero Days" concept can help combat procrastination by lowering the barrier to getting started. Since even the smallest action counts, it's less daunting to begin, which can often be the hardest part of tackling tasks or pursuing goals.

Let's optimize by thinking through all of the steps for understanding our peak performance. And remember, EKM is all about the action or intention to train or workout. Peak performance in fitness can mimic the peaks outside the gym too. Understanding Circadian Rhythms Circadian rhythms are 24-hour cycles that are part of the body's internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. The Science of Peak Performance Optimal Timing for Cognitive and Physical Tasks: Research suggests that our cognitive functions and physical capabilities fluctuate in a predictable pattern throughout the day. For instance, most people experience peak cognitive performance in the late morning, a dip in the early afternoon, and a rebound in the late afternoon. Understanding these patterns can help you schedule tasks that require high concentration or physical effort when you're naturally more prepared to tackle them effectively. Improved Sleep Quality: Aligning activities like exposure to natural light during the day and reducing blue light exposure in the evening can enhance the quality of sleep. Better sleep improves cognition, mood, and overall health, further contributing to peak performance. Enhanced Recovery: Scheduling rest and recovery according to your body's natural rhythms can optimize the healing and rebuilding processes. For instance, human growth hormone, which plays a key role in tissue repair and muscle growth, is predominantly released during deep sleep. Mood Regulation: Circadian rhythms also influence hormones like cortisol and serotonin that affect our mood and stress levels. By aligning activities to these rhythms, you can maintain a more stable mood, which is conducive to sustained motivation and performance. Energy Efficiency: Working with your body's natural rhythms allows you to utilize energy more efficiently. Performing tasks when your body is naturally more alert and resting when it's winding down can reduce fatigue and improve overall productivity. Implementing Circadian Alignment Morning Light Exposure: Start your day with natural sunlight to help reset your internal clock, promoting alertness in the morning and better sleep at night. Schedule Tasks Strategically: Plan demanding tasks for when you're naturally more alert and creative tasks for when you're in a more relaxed state. Consistent Sleep Schedule: Go to bed and wake up at the same time every day to reinforce your natural sleep-wake cycle. Mindful Eating Times: Eating aligns with your body's metabolic rhythms, potentially improving digestion and energy use.

Happy Tuesday. today we're looking in at distractions and how after meeting lots of you there's two types of people who deal with distractions. Maybe the Superbowl QB fits neatly in one of these types. Let's figure it out and be sure to let me know which of these two types you are when distractions - personal, acute and others - threaten your focus and high achiever flow.  

Waking up early.   Circadian rhythms help dictate when we are most alert and when we are more likely to feel sleepy. For most people, peak cognitive performance occurs in late morning, dips in the afternoon (hence the afternoon slump), and rises again in the late evening. Aligning work that requires high concentration or critical thinking with these peak times can enhance productivity. Influence on Decision Making and Creativity: Research suggests that our ability to make complex decisions and think creatively also fluctuates with our circadian rhythms. Tasks that require innovative thinking or problem-solving might benefit from being scheduled during peak cognitive periods. Effects of Misalignment: When our work or life demands are misaligned with our circadian rhythms (e.g., shift work or jet lag), it can lead to decreased productivity and cognitive performance. This misalignment, known as circadian misalignment or social jetlag, disrupts the natural rhythm, leading to difficulties in concentrating, increased errors, and a general decrease in work performance. Impact on Mental Health Mood Regulation: Circadian rhythms play a crucial role in regulating mood. Disruptions to these rhythms are linked to various mental health disorders, including depression, bipolar disorder, and anxiety. Maintaining a consistent sleep-wake schedule helps stabilize mood by aligning the body's internal clock.   Sleep Quality: Good sleep is foundational to mental health, and circadian rhythms directly influence sleep quality. When our activities are in sync with our circadian rhythms, it promotes restorative sleep, which is essential for emotional and psychological resilience.   Stress and Resilience: There's evidence to suggest that a well-regulated circadian rhythm can enhance our resilience to stress. Conversely, when our rhythms are disrupted, our stress response system—namely, the hypothalamic-pituitary-adrenal (HPA) axis—can become dysregulated, making us more susceptible to stress and its negative impacts on mental health. Optimizing Circadian Rhythms Light Exposure: Exposure to natural light, especially in the morning, can help reset our circadian clocks, promoting alertness during the day and better sleep at night.   Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, supports circadian rhythm regulation.   Mindful Eating Times: Eating at regular intervals and avoiding large meals close to bedtime can also help align circadian rhythms, as digestion and metabolism are closely linked to our internal clocks. Limiting Blue Light Exposure: Reducing exposure to blue light from screens before bedtime can help prevent disruptions to the sleep-wake cycle.    

Ever hear: "Pain is weakness leaving the body" or some form of it? Forget it. The faster you drop this quote from your memorable mentions, the quicker your life froths again with design and purpose. This stupid quotable is  dense fodder of the unoriginal and it's false too. Pain thresholds and tolerances are were you should focus and consider if you are being RECKLESS VS. RESILIENT.    Every 'Pulse Check Thursday', listeners are nudged to self-reflect and align their weekly goals. This week, we challenge the myths around multitasking and normalizing everyday pain.  Resilience: The Art of Sustainable Growth Definition and Characteristics: Resilience is the capacity to recover quickly from difficulties; it's a form of mental toughness. It involves enduring stress, adversity, or pain with a constructive mindset, learning from the experience, and coming out stronger on the other side. Characteristics of resilience include adaptability, perseverance, optimism, and the ability to maintain emotional balance under pressure. Approach to Challenges: Resilient individuals face challenges head-on but do so with awareness and strategy. They assess risks, understand their limitations, and prepare mentally and physically to deal with the situation. Resilience is about pushing boundaries while also respecting the body's signals and the mind's warnings. Long-Term Perspective: Resilience is inherently linked to a long-term perspective on growth and success. It recognizes the importance of rest, recovery, and reflection as integral parts of the process. Resilient people understand that true progress is achieved through consistent effort over time, not by risking harm for immediate gratification. Recklessness: The Pitfall of Misguided Grit Definition and Characteristics: Recklessness is taking unnecessary risks that can lead to harm or failure, often driven by impatience, ego, or a misinterpretation of what it means to be strong. It's characterized by a lack of planning, ignoring clear risks, and a disregard for personal limits and safety. Approach to Challenges: Reckless individuals might rush into situations without proper preparation or ignore signs of physical or mental distress, mistaking these actions for bravery or strength. This approach can lead to injuries, burnout, and setbacks, which ultimately hinder progress. Short-Term Gratification: The recklessness stems from a desire for immediate results or validation, often fueled by societal pressures or personal insecurities. This short-sighted pursuit of success overlooks the sustainable practices necessary for long-term achievement and well-being.  

Don't let the myths continue and let's break free from them with a hard deep dive! Overnight Success might not be how we move as winners but that's because we crave comparison. It's not your fault. So, consider how to improve your life through practice and patience. I'll introduce it on Tough Luv Tuesday and drop in a sparring story.   Embracing the grind is challenging for several reasons, deeply rooted in human psychology, societal expectations, and the nature of the grind itself:   Instant Gratification Bias: We live in a world of instant gratification where quick results are often expected and desired. This mindset can make the slow and steady progress of the grind seem unsatisfying and frustrating.   Overestimation of Willpower: Many people overestimate their willpower and underestimate the difficulty of persisting through mundane or challenging tasks over long periods. When the initial enthusiasm wanes, continuing the effort becomes significantly harder.   Visibility of Success, Not Process: Social media and popular culture often highlight success stories without showing the hard work and failures behind them. This skewed perception can lead to unrealistic expectations about what it takes to achieve goals.   Monotony and Boredom: The grind can be monotonous. Doing the same tasks repeatedly, especially when they don't yield immediate results, can lead to boredom and a loss of motivation.   Lack of Immediate Feedback: In many long-term goals, feedback or signs of progress are not immediately evident. This lack of immediate feedback can make it difficult to stay motivated and to know whether you're on the right track.   Fear of Failure: The longer and harder you work towards something, the more you have invested in it, which can intensify the fear of potential failure.   Physical and Mental Exhaustion: Consistent hard work, both physically and mentally, can lead to exhaustion. Without proper rest and recovery, this can become a significant barrier to embracing the grind.   Difficulty in Measuring Progress: For some goals, especially long-term and abstract ones, measuring progress can be challenging. Without clear markers of advancement, it's hard to stay motivated.  

Let's quit Multitasking. Because multitasking is a myth which for some reason, we love love love, to hold near and dear. We treat it as some art but the best solution is in closing your task loops quickly. That includes having scattered workout plans. And why am I finally convincing you to quit -- multitasking and claiming it as some desired skill? Well, it's an ego thing...     Mindfulness Training: Engaging in fitness activities, especially those requiring concentration like yoga or martial arts, enhances mindfulness. This improved focus can be transferred to daily tasks, encouraging a more singular focus instead of fragmented attention.       Discipline and Routine: Regular exercise demands discipline, which can be applied to work and personal life. By sticking to a fitness routine, one can develop the habit of dedicating specific time slots to particular tasks, reducing the impulse to multitask.       Stress Reduction: Exercise is a proven stress reliever. Lower stress levels can reduce the perceived need to multitask as a way of coping with stress or anxiety. When we're less stressed, we're more likely to approach tasks with a calm, focused mindset.       Improved Executive Function: Regular physical activity enhances brain functions, including memory, attention, and problem-solving skills. These improvements can help in better task management, reducing the perceived need to juggle multiple tasks simultaneously.       Energy Boost and Efficiency: Fitness activities increase overall energy levels. Higher energy levels can lead to increased efficiency in task completion, reducing the need to multitask as one can complete individual tasks more effectively. Multitasking and Productivity:         Research indicates that multitasking can reduce productivity by as much as 40% (Source: American Psychological Association) Fitness and Cognitive Function:         A study showed that participants who exercised during their workday were 23% more productive on those days than they were when they didn't exercise Impact of Exercise on Work Performance:         A study involving more than 200 employees found that regular exercise led to a 15% increase in work performance  Distractions and Task Switching:         It takes an average of about 23 minutes and 15 seconds to return to the original task after an interruption Fitness and Stress Reduction:         Regular aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, and improves sleep and self-esteem.       SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH

Earth shattering news fam: the Perfect Moment IS A REAL THING. It's really about the present becuase other than that, you're waste time "training to train," or preparing to start. Just Start. Figure life out as it was intended - as it unfolds before you in the time gap called RIGHT NOW. Let's breakdown these 8 concepts that prevent you from moving on your now goals.   The "Perfect" Moment Concept Procrastination and Its Consequences: Evidence: Psychological studies, including research by Piers Steel, highlight the negative impact of procrastination on goal achievement. Waiting for the 'perfect' moment often leads to unnecessary delays and missed opportunities, hindering overall success. The Zeigarnik Effect: Evidence: The Zeigarnik Effect, studied by psychologist Bluma Zeigarnik, suggests that incomplete tasks tend to occupy more mental space than completed ones. Waiting for the 'perfect' moment creates an ongoing mental load, contributing to stress and anxiety. Action Bias and Decision-Making: Evidence: Behavioral economics research, such as the work of Amos Tversky and Eldar Shafir, indicates that individuals often prefer taking action over inaction. Waiting for the 'perfect' moment can lead to decision paralysis, hindering the benefits associated with proactive behavior. The Progress Principle: Evidence: Teresa Amabile's Progress Principle suggests that small wins and daily progress contribute significantly to motivation and well-being. Waiting for perfection overlooks the value of continuous progress, impacting overall satisfaction and goal attainment. Neuroscience of Procrastination: Evidence: Neuroscientific studies, like those by Timothy Pychyl, reveal that procrastination involves a struggle between the brain's limbic system (associated with emotions) and the prefrontal cortex (responsible for decision-making). Waiting for the 'perfect' moment engages this internal conflict, leading to delays. Learning Through Imperfection: Evidence: Carol Dweck's research on fixed and growth mindsets emphasizes the importance of viewing challenges as opportunities for growth. Waiting for perfection reflects a fixed mindset, while embracing imperfection aligns with a growth mindset, fostering resilience and adaptability. Decision Regret and Perfection: Evidence: Studies on decision regret, such as those by Daniel Kahneman, highlight that individuals often regret inaction more than imperfect actions. Waiting for perfection can lead to prolonged inaction, resulting in greater potential for regret. Implementation Intentions and Goal Achievement: Evidence: Research on implementation intentions by Peter Gollwitzer suggests that specifying when and where a behavior will occur increases the likelihood of goal attainment. Waiting for the 'perfect' moment neglects the power of intentional planning and execution.   Procrastination Impact: Research by psychologist Piers Steel suggests that procrastination affects approximately 20% of the population chronically and up to 70-95% at some point in their lives. Waiting for the 'perfect' moment contributes to procrastination, impacting a significant portion of individuals. Decision Regret: Studies on decision regret, as conducted by psychologists like Daniel Kahneman, indicate that people tend to regret inaction more than action. Waiting for the 'perfect' moment may lead to greater decision regret, emphasizing the importance of taking action even if it's imperfect. Implementation Intentions: Research by Peter Gollwitzer on implementation intentions shows that setting specific plans for goal implementation increases the likelihood of goal attainment by about 50%. Waiting for the 'perfect' moment may decrease the effectiveness of implementation intentions, potentially hindering goal achievement.

Champions' mindset isn't about sex, age or job description as we too often mischaracterize. Instead, it's about living for the long term and constant precision and practice - practice around the skills you have that make you a special person. And, the smarts to build that skill for the long haul. Today we talk about champion mentality as not a medal but as METTLE (!) or, as your ability to find wins inside of loses.   What Sets Champions Apart? Mindset Mastery: Confidence Boosters: Evidence: Research on the "confidence-competence loop" suggests that confidence influences performance, and successful experiences build confidence. Champions engage in activities that boost confidence, creating a positive cycle of competence and belief in their abilities. Key Components of the Confidence-Competence Loop: The confidence-competence loop is a psychological phenomenon that describes the reciprocal relationship between confidence and competence. It suggests that as individuals experience success and gain competence in a particular skill or domain, their confidence in that area increases. Conversely, as confidence grows, individuals are more likely to engage in behaviors that enhance their competence further. Visionary Actions: Celebrating Small Wins:   Consistent Excellence: Daily Habits and Routines: Focused Practice and Deliberate Learning:Evidence: The concept of deliberate practice, as proposed by psychologist Anders Ericsson, highlights the importance of intentional, focused practice for achieving excellence. Champions engage in purposeful practice to continually refine their skills. Mindful Presence and Flow States:Evidence: Positive psychology research, such as the flow theory by Mihaly Csikszentmihalyi, points to the benefits of being fully present in activities. Champions often experience flow states, where their actions align seamlessly with their skills, contributing to consistent excellence. Commitment to Mastery:Evidence: The concept of mastery, as discussed by psychologist Robert Greene and others, emphasizes the relentless pursuit of expertise. Champions display commitment to mastery, dedicating themselves to continuous learning and improvement.

Shadow work is pretty much looking at yourself and absorbing darkside - that part of us that we tuck away for societal acceptance and other reasons. We talk about how to embrace the parts of ourselves we deny.  

Thanks God it's Monday is how each week begins on EKM but why? It's a reference to the start of the week that move of us is taught is filled with sadness and disarray... yes, TAUGHT - as in baked into society as a we it typifies the M through F work week... being instead the day we get come out swinging. Staying motivated on Monday has to be more than just a saying but really a movement.     The Monday blues refer to the common experience of feeling a sense of lethargy, stress, or reluctance at the beginning of the workweek, typically on Mondays. This phenomenon is often attributed to various factors:       Transition Stress:         Employees transitioning from the freedom of the weekend to the structured routine of the workweek can experience stress and a sense of restriction.       Unfinished Tasks:         The accumulation of tasks over the weekend or unresolved issues from the previous week can contribute to a sense of overwhelm on Monday mornings.       Social Comparison:         Social comparison plays a role, with individuals comparing their current situation to potentially more relaxed or enjoyable weekend activities of others.       Perception of a Long Week Ahead:     The perception of a full workweek ahead can create a mental barrier, making Monday mornings seem daunting.   The perception of a long week on Mondays is influenced by a combination of psychological and cultural factors. Let's delve into the details:   Psychological Factors:       Weekend Mindset: Over the weekend, individuals often experience a shift in mindset, engaging in leisure activities, relaxation, and a break from work-related stressors. The abrupt transition from this more laid-back state to the structured workweek on Monday can create a sense of psychological distance.       Temporal Discounting: Psychologically, people tend to discount future events, making Monday feel more distant and the week ahead seemingly longer than it actually is. This perception is influenced by the tendency to prioritize immediate experiences over future obligations.   Cultural Factors:       Traditional Workweek Structure: In many cultures, the workweek conventionally starts on Monday and ends on Friday. This structure has become deeply ingrained, contributing to the perception that Monday marks the beginning of a substantial time commitment to work-related responsibilities.       Social and Media Narratives: Cultural narratives and societal norms often portray Monday as the start of the "grind" or the "daily grind." Media, including movies, TV shows, and social discourse, frequently emphasize the challenges of Mondays, reinforcing the notion of a lengthy workweek ahead.

FWF is big on what's little as we join the two ends of the week together surrounding the themes of personal missions. As a Final Word we harp on minimalism and it's effect on focus stress and coring out the ego demands. Better yet, we're hinting on Essentialism - trimming out what steals your focus.   Let's break it DOWN:  Minimalism as a concept centered around simplifying personal missions to core essentials. Essentialism is a philosophy and approach to life that advocates for the disciplined pursuit of less but better. Coined by Greg McKeown in his book "Essentialism: The Disciplined Pursuit of Less," essentialism encourages individuals to identify and focus on the vital few things that truly matter, letting go of non-essential activities and commitments. It revolves around the idea that by simplifying one's life and concentrating on what is truly important, individuals can achieve more meaningful and impactful results Maintaining focus and reducing distractions contribute to higher levels of self-control and goal achievement through several psychological and cognitive mechanisms: Cognitive Resources Allocation: When individuals maintain focus, their cognitive resources are directed toward the task at hand. This allocation of mental energy allows for better concentration, decision-making, and problem-solving, all of which are crucial components of self-control. Reduced Cognitive Load: Distractions and multitasking increase cognitive load, making it challenging for the brain to process information efficiently. By minimizing distractions, individuals lighten their cognitive load, enabling them to allocate mental resources more effectively toward their goals. Enhanced Executive Functions: Executive functions, such as working memory, cognitive flexibility, and inhibitory control, are essential for self-control. Focus and reduced distractions positively impact these executive functions. For example, maintaining focus improves working memory, allowing individuals to retain and process information relevant to their goals. Delayed Gratification: Self-control often involves resisting immediate temptations for the sake of long-term goals. Maintaining focus helps individuals prioritize delayed gratification, as they can more clearly see the connection between their actions in the present and the achievement of future objectives. Goal Clarity and Commitment: Focus enables individuals to maintain clarity about their goals. When distractions are minimized, individuals are better able to commit to their objectives, as their attention is not diverted by competing stimuli. This commitment is a key aspect of self-control in pursuing long-term goals. Reduced Impulsivity: Distractions can trigger impulsive behaviors, as attention shifts rapidly from one stimulus to another. By maintaining focus, individuals can reduce impulsivity, making more deliberate and considered decisions aligned with their goals. Improved Time Management: Focus supports effective time management. Individuals who can concentrate on specific tasks are better equipped to allocate their time efficiently, avoiding procrastination and staying on track toward goal completion. Stress Reduction: Distractions and multitasking can contribute to stress. By maintaining focus, individuals create a more controlled and less stressful environment, fostering emotional regulation and resilience—both vital components of self-control. Research: Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2007). The strength model of self-control. Current Directions in Psychological Science, 16(6), 351-355.  

Embark on a transformative journey of self-discovery in this episode as we delve into the powerful practice of crafting a personal mission statement. Your mission, should you choose to accept it, is to align your goals with your core values, allowing you to navigate life with intention, purpose, and a clarified sense of self. Get ready for an ego-check that transcends traditional goal-setting, paving the way for a holistic approach to personal growth.     Clarity:         A mission statement brings clarity by distilling the essential elements of who you are and what you aim to achieve. It helps cut through the noise of external expectations and societal pressures, allowing you to focus on what truly matters to you.       Purpose:         Crafting a mission statement involves a deep exploration of your passions, strengths, and values. It helps you articulate your unique contribution to the world and defines the impact you want to make. This sense of purpose becomes a driving force behind your actions and decisions.       Sense of Direction:         Your mission statement acts as a roadmap for life, providing a clear sense of direction. It becomes a guiding principle that influences choices, goal-setting, and daily actions. When faced with decisions or challenges, referring to your mission statement helps you stay aligned with your true self.       Motivation and Focus:         Having a well-defined mission statement acts as a motivational tool. It reminds you of your intrinsic motivations, fostering resilience during challenging times. It also serves as a constant reference point, keeping you focused on your long-term vision.       Holistic Alignment:         A mission statement encourages holistic alignment by integrating your personal values with your professional and lifestyle choices. This alignment fosters a sense of coherence and authenticity in how you approach various aspects of your life.       Empowerment:         Crafting and revisiting your mission statement is an empowering process. It allows you to take ownership of your life's narrative, promoting self-awareness and personal responsibility. It becomes a source of empowerment as you navigate the complexities of life.  

One of my favorite boxing thinkers, Teddy Altas gave a famous speech to Tim Bradley where he details the grit of the FIREMEN - those who live and train in the heat of battle. This is less a watershed speech and more present moment awareness which makes me wonder: When you only have a moment to dust yourself off and regroup, what kind of positive messaging to YOU tell yourself?? Also, let's look at how music is not a distraction.

In this insightful episode, we embark on a journey to deconstruct the intricate layers of the ego and unravel the complexities of self-image. Join us as we delve into the psychological constructs that shape our perceptions, the societal influences that mold our identities, and the transformative power of understanding and reshaping the narrative of the self.   Ego deconstruction is crucial for personal growth and psychological well-being. By questioning and reevaluating the beliefs and perceptions ingrained in the ego, individuals can free themselves from self-limiting patterns, outdated narratives, and societal pressures that may hinder their development. #EgoDeconstructed #SelfImageAnalysis #PsychologyExploration #EgoKiller  

In this episode of Tough Love Tuesday, we embark on a crusade against the insidious foe known as self-doubt. Self-doubt can be a silent killer of dreams, a roadblock to success, and a thief of joy. Join the Confidence Crusade as we explore the origins of self-doubt, unveil its cunning disguises, and unleash a barrage of strategies to conquer this nemesis once and for all. #ConfidenceCrusade #SlayingSelfDoubt #TLT #ToughLoveTuesday #EgoKiller      

In this episode, we engage in a deep exploration of power dynamics and the subtle battles of ego that occur in both personal and professional spheres. We uncover the intricate ways ego influences decision-making, relationships, and overall life satisfaction. Listeners will gain insights into recognizing and navigating ego-driven power struggles for more harmonious and successful interactions. Definition: "Ego Warfare" refers to the intricate dance of power dynamics influenced by individual egos in personal and professional relationships. It involves understanding how the ego plays a role in asserting dominance, gaining influence, and navigating conflicts. Promote leadership styles that prioritize influence over dominance. Leaders can assert influence by demonstrating expertise, fostering teamwork, and inspiring others without resorting to ego-driven tactics. Emphasize the importance of mutual respect, acknowledging the strengths of others, and collectively working towards shared goals. Ego warfare, while inherent to human interactions, can be mitigated through self-awareness, empathy, and adopting collaborative approaches. By addressing the root causes of ego-driven behaviors, individuals and teams can cultivate healthier, more productive environments.  

Pulse Check Thursday, we delve into the transformative power of adopting a Winner's Mindset. Let's breakdown Mike Tyson and Conor McGregor on winning and training. Let's figure out WHY training hard makes you sharper.

Today, we're tackling a common obstacle that holds many back—excuse-making. Slaying Excuse-Making, unlocking the secrets to break free from self-imposed limitations and kickstart a week filled with unstoppable action.  Don't let excuses dictate your journey—let's conquer them together on TGI Monday!  

Pulse Check Thursday What does it mean to train Smarter and not Harder? Let's break this phrase down so YOU can personalize your approach to success this week! Motivational people bandy cool sayings all the time - so I will take time to break down what some of this stuff REALLY means so we can personalize it next you hear it.   Today, I look at Goggins and the climax of Rocky 3 and how Tony Ferguson training with Goggins is NOT a sign that he should be training smarter and not harder.  

Inside the fight gyms over the years, I have noticed how combat sports are the domain where sex and gender don't carry too much difference when we evaluate SKILLS, MENTAL TOUGHNESS and personal discipline! Want to lead a badass fitness and strong personal life? Engage in the combat sports experience at least a litttle bit in your life. Since "Its women's Wednesday" let's focus on why combat sports is the REAL equalizer. Why Fighting and Martial Arts Equalize Women: Skill Emphasis Over Physical Strength: In combat sports, technique, strategy, and skill play a pivotal role, minimizing the reliance on sheer physical strength. This levels the playing field and allows women to compete on an equal footing. Diverse Fighting Styles: Combat sports encompass a wide range of styles, each with its own strengths. This diversity accommodates different body types and skill sets, providing avenues for women of varied backgrounds and abilities. Mental Toughness and Strategy: Success in martial arts requires mental fortitude, discipline, and strategic thinking. These qualities are not gender-specific, allowing women to excel based on their mindset and determination. Individual Performance Matters: In combat sports, individual skill and performance often determine success rather than relying on team dynamics. This places the spotlight on the capabilities of each athlete, irrespective of gender. Growing Acceptance and Recognition: Over the years, there has been a significant shift in societal acceptance of women in combat sports. Women's achievements in martial arts are increasingly recognized and celebrated, contributing to a more inclusive environment. Recent Changes: Increased Visibility: High-profile events and platforms showcasing women in combat sports, such as the UFC, have brought increased visibility to female fighters, challenging traditional norms and paving the way for others. Supportive Communities: The rise of supportive communities within combat sports has created spaces where women feel welcomed and encouraged. This has fostered a sense of belonging and empowerment. Educational Initiatives: Educational programs and initiatives have played a role in dispelling myths about women in combat sports, promoting inclusivity, and highlighting the benefits of martial arts training for everyone. Common Misconceptions About Women in Combat Sports: Misconception: Limited Opportunities for Women Reality: Women's participation in combat sports has grown significantly, with opportunities expanding across various disciplines. Misconception: Lack of Technical Skill Reality: Female fighters showcase exceptional technical skill and proficiency, challenging stereotypes about physical capabilities. Misconception: Combat Sports Are Unsafe for Women Reality: With proper training, safety measures, and regulated competitions, combat sports provide a secure environment for women to participate and thrive. Misconception: Limited Fan Interest in Women's Fights Reality: The growing fanbase for women's fights indicates a strong and increasing interest in female athletes within the combat sports community. Misconception: Women Aren't as Competitive as Men Reality: Women in combat sports exhibit high levels of competitiveness, dedication, and a fierce drive to succeed, comparable to their male counterparts. #EmpowerThroughCombat #CombatEquality #WomenWarriors #MartialArtsEmpowerment #BreakingBarriers #SkillOverStrength #InclusiveFighters #FemaleCombatAthletes #MentalToughnessJourney #GenderEqualityFight  

TGIM fam. Because it's your chance to restart forgetting the well worn groove of Procrastination that catches us... procrastination paralysis

Analyzing how ego can hinder recovery in physical therapy, prevalence of ego-driven resistance to therapy, and techniques used by therapists to help patients overcome ego-related challenges.  In this episode of Ego Killer, we dive into the world of rehabilitation and explore the often overlooked role of the ego in the recovery process. Join us as we unravel the challenges posed by ego barriers in physical therapy, discuss the crucial mind-body connection, and uncover strategies for individuals to rebuild not just physically but mentally stronger after injury.   Segments: 1. Understanding Ego in the Rehabilitation Journey 2.  Building strategies  Fear of Failure  Impatience and Unrealistic Expectations Reluctance to Seek Support Overemphasis on External Validation     3. Strategies for Overcoming Ego Barriers Role of Patience Acceptance of Process Resilience in the Face of Setbacks Mindful Progress Tracking Long-Term Commitment to Well-being #RehabilitationJourney #EgoInRehab #PhysicalTherapy #MindBodyConnection #InjuryRecovery  

Welcome to the first episode where Wednesday is Women'sday on EKS. And we take a look at Amanda Serrano ditching a belt to make a point about women in boxing in getting equal footing in the ring.   In this episode of "Ego Killer," we're diving deep into the realm of relationships and the fears that can accompany changes in habits. Whether it's breaking old patterns or introducing new dynamics, fear can be a powerful force. Join us as we explore strategies for navigating these fears through open and courageous conversations, fostering growth and understanding in relationships. Collaboration Communication Networking Mentorship     1. Poor Friendship: Fears: Fear of Betrayal: The concern that the friend may not have your best interests at heart, leading to potential betrayal. Fear of Loneliness: The fear of losing the friendship may result in feelings of isolation and loneliness. Fear of Disconnection: The worry that the friendship is causing more harm than good, leading to emotional disconnection. Signs: Lack of Trust: Constant doubt and mistrust in the friendship. One-Sided Effort: A significant imbalance in effort and investment in the relationship. Constant Negativity: Negative energy, criticism, or lack of support from the friend. 2. Romance: Fears: Fear of Rejection: Apprehension about being rejected or abandoned by the romantic partner. Fear of Incompatibility: Concern that the relationship may not align with long-term goals and values. Fear of Heartbreak: The fear of emotional pain and heartbreak if the relationship fails. Signs: Communication Breakdown: Difficulty in open and honest communication. Lack of Intimacy: Emotional or physical intimacy may be lacking. Unhealthy Dynamics: Patterns of control, manipulation, or power struggles. 3. Toxic Work Situation (Corporate): Fears: Fear of Job Loss: Apprehension about job security due to a toxic work environment. Fear of Retaliation: Concerns about potential retaliation for speaking up against toxic behavior. Fear of Stagnation: The fear of career stagnation due to a hostile workplace culture. Signs: High Turnover Rates: A consistently high turnover of employees can be indicative of a toxic work environment. Increased Absenteeism: Higher rates of absenteeism due to stress or dissatisfaction. Poor Mental Health: Declining mental health among employees, evidenced by increased cases of stress or burnout. Poor Friendship: A study by the University of Oxford found that 42% of people feel lonely, with poor-quality friendships contributing to this loneliness. Romance: According to a study published in the Journal of Marriage and Family, the divorce rate in the United States is around 40-50%. Toxic Work Situation: Gallup's State of the Global Workplace report suggests that 85% of employees are not engaged or are actively disengaged at work, indicating widespread dissatisfaction.

    In this Ego Assassin Monday episode, we're diving headfirst into the battlefield of self-sabotage and silencing the relentless inner critics that threaten your success. It's time to unleash your inner Ego Assassin and conquer the habits that hold you back. Join us as we dissect the roots of self-sabotage, unravel the patterns of negative self-talk, and arm you with the tools needed to triumph over your inner critics. Let's turn the tables on self-sabotage and forge a path to unshakable self-belief. Self-sabotage in the workplace refers to behaviors and actions that consciously or unconsciously hinder one's own professional success or well-being. This can manifest in various ways: Procrastination Deliberately delaying tasks or avoiding responsibilities, often resulting in missed deadlines and subpar performance.   Imposter Syndrome: Undermining one's achievements and feeling unworthy of success, which may lead to hesitation in pursuing opportunities or taking on challenges. Fear of Failure: Allowing the fear of failure to prevent the initiation or completion of tasks, projects, or career advancements. Negative Self-Talk: Engaging in a pattern of self-deprecating thoughts or beliefs that erode confidence and contribute to a defeatist mindset. Avoidance of Challenges: Steering clear of challenging projects or responsibilities to remain in a comfort zone, limiting professional growth  

Embark on a journey of self-discovery in our latest episode, "Navigating New Year's Resolutions." We dive deep into the common pitfalls of resolutions and unveil a solution-oriented perspective for meaningful personal growth.

In this episode of Ego Killer, we dissect the insidious nature of the ego of comparison thriving in the vast landscape of social media. Join us as we unmask the detrimental effects on mental health and explore practical tools for breaking free from the social media trap. It's time to cultivate a healthy online presence and reclaim your digital well-being. Defining the Ego of Comparison: The "ego of comparison" refers to the tendency of individuals to measure their self-worth, success, or happiness based on comparisons with others, particularly in the curated and idealized world of social media. It involves a constant evaluation of one's life, achievements, appearance, and experiences in relation to the carefully selected and often exaggerated portrayals of others on social media platforms. This comparison-driven mindset can lead to feelings of inadequacy, envy, and a distorted sense of reality. The Impact on Mental Health: Tools for Cultivating a Healthy Online Presence: Digital Well-being in the Age of Comparison: Reflecting on Values and Authenticity:  

In this insightful episode of the Ego Killer podcast, we delve into the intricacies of ego in the professional realm. Join us as we explore the impact of ego on ambition, decision-making, and personal fulfillment at work. Backed by evidence and real-world examples, we unravel the signs that ego may be hindering your professional growth and provide actionable insights on how to counteract these tendencies. Discover the role of self-awareness, adaptability, and physical well-being in fostering a healthy and ambitious mindset. Learn to navigate the thin line between confidence and arrogance, ensuring your ambition is driven by genuine fulfillment rather than unchecked ego.     Resistance to Feedback: Lack of Adaptability: Inability to Delegate: Unwillingness to Learn: Overemphasis on Titles: Blaming Others for Setbacks: Isolation from Team: Excessive Self-Promotion: Difficulty Building Relationships: Feeling Threatened by Others' Success: