Look Good Feel Good Podcast

www.crossfitnaples.com

00:20 Humble beginnings in my sisters garage 00:50 Learning how to manage your training schedule 3:10 Balance vs Counterbalance 5:20 The older you get the more responsibilities you take on 7:45 Enough of a challenge can produce a positive outcome 9:00 We all have an IDEAL but it's not realistic

www.crossfitnaples.com

www.crossfitnaples.com

In this episode we talk about: -building confidence -filtering all the information you read online -why we believe CF deleted ALL their social media accounts -and more!

www.crossfitnaples.com

www.crossfitnaples.com

www.crossfitnaples.com

In this episode:

www.crossfitnaples.com

In this episode, we share our new podcast name and why the change. Mario's first and only time throwing up in a competition, and Bretts brings insight on how to adjust when a workout isn't going as planned. TIMELINE: Video ends at 25:30. Sorry for extra playtime showing.

In this episode we talk about:

The Open is comprised of five workouts over five weeks. Open workouts are identified by their year and the order in which they appear. The workouts are released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website. The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games. Now that the New Years hype is over. We offer practical tips to make your fitness and health-related goals a reality. In this weeks episode we talk about: 3:30 History of the CrossFit Open 7:30 You already have the skills to compete 10:30 You'll surprise yourself during the Open 13:00 We care more about the general population 15:15 Get to see where you stand with everyone in the World 18:00 The strongest way to build a bond and relationship 19:00 An amazing feeling of accomplishment You can listen on Itunes, Facebook, Youtube, or Soundcloud. Search "Lifelong Fitness" www.naplesstrength.org www.crossfitnaples.com

In this episode we talk about: 3:30 a goal versus a dream 6:00 SMART goals work 7:30 Fitness goals are easy to create 9:30 Setting dates help create urgency toward your goals 12:30 What is something you can do right now to move the needle? 14:30 Creating new habits aren't easy and uncomfortable 17:00 Look good, feel good using progress as your indicator 19:00 The feeling of progress makes us feel happy 20:00 99% of goal setting is the process not the outcome FB: https://www.facebook.com/naplesstrength/ Soundcloud: https://soundcloud.com/lifelongfitnesspodcast Itunes: https://itunes.apple.com/us/podcast/lifelong-fitness-podcast/id1335336221?mt=2

Could you name the 4 most common weaknesses in CrossFit? In this episode, we will tell you what they are and how to improve them... Skip to your favorite topic: 3:30 Goals vs Processes 5:30 These weaknesses limit your overall fitness level 7:00 "I didn't like that workout" really means... 10:30 Develop your weakness but keep your strengths your strengths 13:45 Being realistic about your abilities 15:00 Training your weakness under no to little duress 18:00 Breaking your fear going upside down 23:00 Running is more than going from Point A to Point B 24:45 Knowledge is power in getting better at exercises 25:45 Everyone has a threshold at all exercises 29:00 Olympic lifting is a lifelong process 31:00 My favorite barbell warm up 35:00 Keep it as simple as possible www.crossfitnaples.com www.naplesstrength.org

www.naplesstrength.org Skip to your favorite topic: 1:45 Coach Tumbarello background 3:45 looking back at our past mistakes 5:45 bodybuilding vs. functional training 8:15 you remember the things you have fun doing 10:15 how CrossFit and sports performance are similar 14:10 the NFL combine is basically a physical interview 17:30 testing vs athleticism 20:00 you can't want it more than they want it for themselves 21:15 all athletes and clients have their own internal WHY 22:30 you cannot separate the mental from the physical 25:00 great coaches are a great psychologist 25:30 trying to deliver the best hour of their day

Skip to your favorite topic: 1:15 is ROMWOD a good tool post workout? 2:00 something is better than nothing 3:00 you don't hold static stretching long enough 4:00 I have an injured shoulder, how do I compensate for it? 4:45 stop self-diagnosing your injuries 6:45 do you know what ideal range of motion is at each joint? 8:15 regardless of injury always try to stay moving 9:10 Lebron James is always thinking about recovery 10:20 should you move when you're sore? 12:30 massage is a lazy man's movement 13:00 what is the best way to remove body fat from my back? 14:20 there are actual numbers for what it means to be "tone" 16:00 its not a diet, its a lifestyle 14:45 what do you eat for breakfast for energy? 18:00 we are our best experimental trials 22:00 the wrong fuel in a Lamborgini won't work www.naplesstrength.org

Skip To Your Favorite Topic 2:00 recovery modalities are highly specific to each person 3:30 passive vs active recovery methods 4:45 how to choose your massage therapist 7:30 your therapy should be reflected on how you're training 9:45 don't let a chiro touch you until they do this first 11:30 what is cupping? 13:00 ROMWOD, Stretching 14:00 YogaTuneup Balls are better than lacrosse balls 16:15 Netflix and roll 18:00 Electronic Stimulation/Tens Unit 20:00 Sweat out the soreness 21:30 Over-training or Under-recovering?

In this episode we talk about: 2:00 mental vs physical preparation 3:00 gameday strategy allows you to adjust accordingly 4:00 even rich froning strategized his workouts 5:45 looking for a different perspective from your inner circle 6:30 always get a second opinion 9:00 your routine is your rituals that build confidence 13:45 acknowledge that everyone responds differently 14:30 create a 'mini-walkthrough' to maximize chance of success 15:30 what is your work-to-recovery ratio? 17:30 passive vs active approach to recovery 18:30 people like the idea of getting better 20:00 experiment with game day performance during off-season

In this episode we talk about: 1:15 what is an "alliance"? 2:45 the conversations are the relationship 4:45 hire on character, not skill. You can teach skills, not character 6:00 our industry is the hardest because we must be selfless all the time 10:00 creating value through consistency over time 11:00 our prices helps control the volume 14:00 conversation starting is about connecting the dots 18:30 putting a date on the calendar 22:00 Mario as the executioner 24:30 life is too special to live on ideas 27:30 people always judge with their eyes first 28:44 attractive personality and attractive appearance sells 30:30 respective the environment that you are in 33:00 why do football players study fill so much? 34:00 if you're going to do something do it 100% 35:45 why mario choose to lose 20lbs?

www.naplesstrength.org In this episode we talk about: 1:45 The group class model is the cream of the crop 2:15 If you can afford it, always start with personal training 3:45 the best membership model is a hybrid membership 5:00 we train everyone with crossfit whether they know it or not 7:00 don't knock it till you try it 8:15 online programming vs remote coaching 9:00 put skin in the game if you want to see the programming 11:00 remote coaching is more in depth 13:00 30 minute skill sessions are great for skill acquisition 14:00 the best crossfitters are the ones who have done it the longest 15:30 most people struggle with these 5 movements 16:15 learn to follow up with your clients to help them improve 17:00 you don't need exercise to improve body composition 17:40 train for strength, learn new movements, mental toughness 18:30 the culture has to start with nutrition 19:00 if you stay at a gym over 9months you stay for the friends 20:00 30-day nutrition challenge vs 1hr long consultation 22:00 doing a 3 day food long 22:40 we will never have time to talk about nutrition in group class

In this episode we talk about: 1:00 Coach Mario used to play linebacker in high school 2:45 the camaraderie of CrossFit 3:30 using team workouts to build community 5:45 members become friends and coaches to each other 6:45 deeply woven in culture is language 9:00 careful of high-intensity workouts that aren't CrossFit 11:30 coach is the boss and leader of the community 13:00 we work so hard to find the right people 14:30 great clients is what we want 15:45 keep training fun, like minded, and coachable

In this episode we talk about: 2:10 smacking my forehead with the barbell 4:30 falling off the pull-up bar during kipping pullups 7:45 working for a corporate globo gym 9:00 having to call 911 13:00 having a client pass out during spin class 16:30 how to hack spin class 19:00 Coach Brett gets hot sweats 21:20 Brett leaves a date early because he carb loaded 24:00 Mario's first experience with the Paleo Diet 25:00 The importance of building relationships

In this episode we talk about: 1:40 what is the goal of the gear? 2:50 all gear trends come from pro athletes 4:00 everyone has a bias for certain types of gear 6:00 is chalk worth it? 6:45 nobody ever used chalk before crossfit, why now? 8:00 chalk is not your issue, your grip is your issue 9:15 the irony of using chalk is that your rip your hands more 10:50 what about using a weight belt? 12:00 have a baseline strength without belt first 14:00 what about knees sleeves vs knee wraps 17:00 knee wraps require skill do to properly 18:30 what about specialty shoes? 21:00 consider the type of training you are doing 23:00 what is the tradeoff? 24:40 the wrist can only take on so much load 28:00 leather grips are for rotation not for gripping 30:00 having to adjust gear in a workout is a crutch

In this episode we talk about: 2:45 Non-negotiable #1 3:45 Heavy vs Light 5:30 Don't overcomplicate stretching 7:45 Non-negotiable #3 8:40 Walking is NOT exercise 10:00 Interval training creates a better mood 10:45 Non-negotiable #4 13:15 How much do you bench? 15:00 Put it in as part of warm up 16:00 Non-negotiable #5 18:15 Your a hamster on the hamster wheel 19:00 We have the best members!

In this episode we talk about: 1:30 You are good at what you have experience with 3:00 #1 most difficult movement 4:20 limiting factors for oly lifting 7:30 why women struggle with Olympic lifting 8:40 missing heavy lifts are part of the process 10:00 #2 most difficult movement 11:10 Nothing will help your pull-up if your 30% body fat 12:30 adding linear progression to your weakest movements 13:00 One band rule 16:30 #3 most difficult movement 18:30 doing more harm than good 19:30 the wall isn't going anywhere 20:20 improving gymnastic exercises using a 5x5 protocol 22:30 #4 most difficult movement 23:00 LSD training 24:00 "couch to 5k" is a terrible idea without learning technique 26:00 Hiring a running coach 27:00 #5 most difficult movement 28:30 single-unders vs double-unders 30:00 using different jump ropes is like changing your bat every time you play baseball 31:45 you must fail to get better and improve

In this episode, we talk about 1:00 How we make it look effortless 2:10 Making greetings personal using nicknames 4:00 Consistent general briefing and WOD review 5:45 Using three tired tracking for the desired stimulus 8:00 Every warmup should do these three things 9:00 Every training session is like a movie plot 10:15 Complementing self-demonstration vs athlete demonstration 12:30 Skill vs Strength training in each class every single day 14:30 Every workout is original, unique, and different 15:45 Move like someone is taking pictures of you 17:45 Doing the common uncommonly well 20:00 The importance of great communication skills 21:15 Wanting to be better every day is a double edge sword 22:30 Former athletes are the best Crossfitters 23:30 Without struggle there is no growth

Ep 32: Five Food Hacks To Keep You Looking Good by LifelongFitness

1:45 If you don't like something, change it 2:30 #1 Clearly define your goals and have meaning 4:45 Be S.M.A.R.T about your goals 6:00 #2 Do the most important things in the morning 7:15 Eliminate "decision fatigue" from your day 9:45 Why the morning is better than the evening for study 11:45 #3 Accountability Partners based on your relationship status 14:40 "The moment I stop being hard on you I would be really concerned" 15:30 Motivation is over-rated. Discipline is more important. 17:30 Using social media as a support group/accountability 19:15 #4 Take MASSIVE action 20:15 Knowledge is NOT Power! 22:00 Action is an expression of priorities 23:10 The secret to getting a Masters Degree 25:00 Check-list builds momentum 26:00 Productivity apps DONT work Buy To Do List (Amazon) https://amzn.to/2oQPIoB

In this episode we talk about: 2:45 Putting life on hold to train for the Games 3:40 How do you define programming? 10:00 We want people to look fit 11:30 Nutrition is the foundation 14:40 Starting people too fast 18:00 Taking a strong stance on nutrition 19:45 The helping hand of helping others reach their goal 24:00 Testing your own workouts 29:30 Starting by figuring out the athlete's goals 37:00 Are you more aerobic or anaerobic? 46:00 Do you think the CF Games inspires people or scares them? 51:00 Being known as the best 52:00 Where do you see CF in 10 years?

In this episode we talk about: 1:25 Where does the feeling of anxiety come from? 2:40 High Intensity builds focus 3:40 The physiology of loss of focus 5:00 The most exciting part is also the hardest part 5:45 Expect that it will ALWAYS get hard 6:40 The struggle is the goal 7:50 The Razors Edge of growth 9:30 Creating the growth experience 10:00 Follow up with Love 10:45 Social Media as a tool 12:20 There's a time and place for everything 14:00 Taking risk can be uncomfortable 15:00 Setting date night rules 16:30 Hating the extremes 18:20 The most important part of social media skills 20:40 There is truth is sarcasm 21:40 The awkwardness of tough conversations

In this episode we talk about: 1:45 The basis of our training is pure CF 3:40 Mixing high intensity with low intensity 4:00 Skill of the Week 9:00 How we came up with "skill of the week?" 10:45 A model for developing strengths and weaknesses 11:10 Three Tiered Tracking 14:20 In-house programming vs outsourcing your programming 17:45 Taking pride about your programming 18:45 Why giving your members their workouts one day at a time is a bad idea 20:00 Sending coaches WOD Tips 22:15 Long Days Vs. Make Up Days 25:30 The elephant in the room no body is talking about

In this episode we talk about: 3:30 Myth #1 Lifting on unstable services is functional 6:30 Myth #2 High Rep snatching is bad for you 9:45 Myth #3You shouldn't squat below parallel 13:15 Myth #4 Girls that lift weights get bulky 17: 15 Myth #5 Long duration stretching before exercise is bad for you 20:45 Myth #6You shouldn't use a weight belt Website www.crossfitnaples.com Email info@crossfitnaples.com

In this episode we talk about: 00:35 Thunderdome experience 2:00 the disparity between divisions in competition 3:30 the purpose of online qualifiers 4:20 the difference between competitive athletes 5:40 a happy mix between group classes and open gym 6:30 the mind versus the body in a competition format 7:50 there is an expectation in training that it WILL get difficult 11:00 Bretts biggest takeaway from competition 11:45 Can you train a competitive mindset? 12:30 individual versus team are two different monsters 15:30 a model for training for a competition based on a timeline 16:45 over 400,000 people registered for the CrossFit Open 18:00 competition shows you what you're made of 18:45 put a date on the calendar that you are working towards Our Mission We are a community oriented, results driven fitness facility committed to creating lifelong fitness. www.naplesstrength.org

In this episode we talk about: 2:00 Aligning your day-to-day actions with the goal 4:00 Strategy also helps show you want NOT to do 5:00 Group class provide accountability 8:00 Let your quality product sell itself 8:30 Group vs Individual Training 10:30 Every training session serves a purpose 11:45 There's no such thing as a perfect workout 12:45 Program hoppers don't trust the process 13:45 Group class is a blast. Keep it fun 15:00 Injury forces you to take a step back and reflect 16:30 Establish and narrow down your vision 17:40 The goal is the purpose and the strategy is the day to day 19:20 The most important question to ask yourself

In this episode we talk about: 1:15 join a group class 2:30 not taking things for granted 3:00 reach out to your friends 4:20 making your workouts thoughtless 5:20 how to listen to podcast appropriately 6:20 get some free vitamin D 8:00 clearing your mind by being outside 8:45 step outside of your element/comfortability 11:00 vacation, staycation, get out of town 13:15 when you need a vacation from a vacation you did it wrong 14:00 KISS (keep it simple & short) 17:15 Reward yourself 17:45 setting goals based on frequency 19:45 what exactly are your goals? Apple https://itunes.apple.com/us/podcast/lifelong-fitness-podcast/id1335336221?mt=2

In this episode: 2:05 mental training vs strength training 3:45 strength & conditioning as an avenue for mental training 5:00 the most important character 6:30 effort over talent any day 7:25 setting expectations for the upcoming season 9:00 the end goal of any sports is easy to identify 11:00 the art of simplicity 12:30 each sport should develop their go-to compound lifts 14:00 the lack of education is ruining their athletes 15:00 hire a strength and conditioning specialist 16:45 why coaches don't hire s&c experts 17:45 training for function versus situation 20:15 focus on your sports dominant time domain 23:00 You need to hire an expert today!!

In this episode we talk about: 1:25 How we come up with podcast episodes 3:00 Mentors and coaches provide direction 4:30 Playing to your strengths 5:10 Only in the G.A.T.E. 6:00 Using an app to track Gratitude 6:45 Learning to be grateful for this moment 8:15 Gratitude Walks 9:10 You only have to choices at any one moment 9:50 You can get upset about things you decide to do 11:00 The biggest turn off in the world are people who complain 12:20 Toughness has nothing to do with physical strength 13:00 Without struggle there is no growth 13:15 Always expect that it will get hard. That's the whole point. 14:00 The big three: Visualization, Simulation, Expectation 15:45 Effort is the best indicator of interest 16:50 Body language is the physical gauge of interest and readiness 18:45 The best coaches are the best conductors 20:00 Every moment in life is temporary, stay present 23:15 Advice is sometimes better than experience 25:45 Many sports are singular and a team at the same time 26:40 Teach the principles of training and nutrition early on 29:00 Its a waste of time worrying about what others think about you 31:30 Some people won't like you no matter what you do. Part 2 next week...

In this episode we talk about: 00:55 Do you consider recovery days as part of training? 2:30 Under-recovery is a misuse of a training program 3:30 Eating is part of training 4:10 Professional athletes are always ON 5:10 Recovery isn't taken seriously becuase it isn't fun or sexy 6:45 if you can't get in a good position you will never be able to maximize your ability 8:20 Injury forces/humbles you toward better recovery methods 9:15 signs of over-training 11:10 pain is a clear indicator that something is wrong 13:00 decreased motivation as a sign of over-training 14:00 learning how to listen to your own body 15:30 scheduling your off days as part of training 16:15 traditional forms of recovery vs new forms of recovery 18:15 The Wim Hof Method 20:00 Mario's experience with extreme ice baths 21:00 Fire breathing 24:00 you can't make up sleep 24:30 sleep is a completely free form of recovery 26:10 What is your Krono-type? 28:00 breaking a light sweat as a form of recovery 28:00 10 minute walks as physical and mental reset 30:15 not all modalities work for everyone 31:45 rule of thumb for recovery for beginners and advanced athletes

In this episode we talk about: 1:30 you are only as strong as your weakest link 3:45 first step is identifying weaknesses 4:45 stretching before or after training? 5:25 the inverse relationship between load and reps 7:15 think muscle action not muscle groups 8:50 accessory work helps balance high intensity training 10:15 injuries teach us the importance and value of accessory work 13:00 performing bicep curls to build up the pullups 15:45 no wonder peoples shoulders hurt 16:20 strict before kip 17:45 when in doubt try to strengthen the entire posterior chain 19:15 having a balance between compound exercises and accessory work 20:45 recommendations for people training 4 days a week of high intensity training

In this episode we talk about: 2:15 what most people think about when we say "cardio" 2:30 functional cardio 4:25 getting creative is the key 5:10 why do people hate cardio so much? 7:45 using podcast to entertain yourself 8:00 what heart rate zone is used for cardio training 9:40 don't become a "cardio bunny" 11:00 running is a skill that should be taught 12:50 what's a go-to cardio workout? 16:30 using cardio as an active rest day

In this episode we talk about: 2:00 everyone is saying it but don't know what it means 3:30 you can never detach from a strong community 4:00 business is all about relationships 4:50 auditing your relationships 6:00 three ways to audit relationships 8:00 knowing the purpose of each relationship you have 9:15 what qualities do you look for in any relationship? 10:45 driven people are contagious to be around 13:00 the purpose of fitness 13:45 all relationships must be mutually beneficial 15:45 be willing to have tough conversations 16:00 the greatest privilege of relationships 17:45 employees that are mutually beneficial 19:30 Marios mistake when hiring his first coaches in 2010 21:00 everyone wants the title, but nobody wants to put in the work 22:40 finding people who will push you 23:45 the theory of "modeling" in psychology 26:00 red flag behaviors force us to audit relationship 27:00 let behaviors, not the person form your relationships 28:00 motivated people are harder to be friends with' 30:00 treat people how you want to be treated

In this episode we talk about: 00:45 What is considered middle age? 2:00 Family members not taking your expertise seriously 2:55 What consideration do we perform during intake? 4:00 Movement never lies 4:40 The group class is not for everybody 5:00 What are the differences in training? 6:15 Injuries must take a more active approach 7:45 The purpose of training at middle age 8:45 Staying away from 1 rep maxes 9:35 Less is more with middle age athletes 11:00 The biggest difference that makes the biggest difference 12:40 Don't be insane! 13:40 Don't just be a movement specialist 14:40 Eating like crap doesn't make you a bad person 16:00 Understand life happens

In this episode we talk about: 1:30 side conversation about the purpose of sport 3:30 we don't want people to be fit and fat 4:45 make nutrition a binary, black and white decision 5:30 you look good you feel good, you feel good you play good, you play good they PAY good 6:45 What is considered a low carb diet? 8:20 get off the couch, get off the carbs 9:45 Is it better to have a cheat meal or cheat day? 11:15 a real-world scenario of using cheat meals correctly 12:45 decision fatigue is the hardest factor to deal with on diets 14:15 the trick to making better decisions on the weekend 16:40 How much should I be eating on a daily basis? 18:00 if your gaining weight, you are eating too much 20:45 a negative effect from food is a clear sign of overindulgence 21:30 looking at food as fuel not dieting 22:30 How many meals should I eat in a day? 24:50 Can I eat at night? 26:20 What should an ideal plate look like? 27:00 Protein & Produce 28:30 Overconsuming the wrong foods Alson on Apple Podcast "lifelong fitness"

In this episode we talk about: 2:10 The Purpose of the Golden Pyramid 3:30 Trial and Error your own diet 5:15 I'm new to nutrition where do I start? 7:00 Begin at Tier 1 of the Golden Pyramid as the foundation 10:00 You can tell a lot about a persons diet depending on their body fat 11:00 There's a reason skinny people are skinny 13:00 Gaining the athletic edge using Macros 16:45 Should I avoid carbs? 20:15 Should I avoid grains? 21:30 Stop self-diagnosing food intolerances

In this episode we talk about: 1:00 just because it looks cool doesn't mean it actually works 2:30 functional bodybuilding's popularity 3:00 what defines a functional movement? 6:00 fire your doctor if they tell you to stop squatting 7:20 good coaches must convince their athletes first 8:20 nursing home patients have lost functional fitness 10:00 functional fitness makes training more sustainable 12:00 you can get away all day without going overhead 14:30 how often should you incorporate functional training? 17:10 nobody has ever learned how to run properly 19:40 our job is to expose your weakness not make you feel good 21:00 everyone must define their core 30 most functional movements 22:40 inside the gym vs. outside the gym 24:20 being fit and fat 25:45 commercial gyms turning into hybrid gyms 27:10 question the type of movements you do and why you do it

In this episode we talk about: 00:45 the skill disparity in pull-ups 2:30 the only reason we would scale range of motion 4:45 having tough conversations with athletes 7:00 they don't want it bad enough to get better 8:15 the best athletes have been doing it the longest 9:40 a two-word definition of discipline 11:30 regular, daily component 14:20 how we try to program at our gym 16:00 identifying baseline skill in every movement 17:15 social media is lying to you about modification of exercises 19:00 not falling for the lie of the magic pill

In this episode we talk about: 1:00 The pressure not wanting to stay in my hometown after H.S. 4:00 Elevating the relationship by testing the waters 7:00 Preparing for the real world 12:10 Working the graveyard shift at Walmart 13:40 Joining the military as a teen 16:00 Mario's experience living in a halfway house 18:45 The decision to go back to college 21:45 Nothing has ever been achieved alone 23:00 The first time Mario did CrossFit 25:00 Don't quit your day job when starting a business 27:00 Don't fall for the lie of taking the magic pill 27:45 What if there was such thing as a "magic pill" 28:45 Be patient. Stay on the path.

In this episode we talk about: 2:00 Let's assume there will ALWAYS be obstacles 4:00 Look at things as a third person 9:00 Being desperate for change 13:00 Becoming a certified trainer 19:00 Interning at Naples Strength & Conditioning 21:10 The road to success is not supposed to be easy 22:30 Be careful not trying to imagine your perfect path 24:40 Approach obstacles as consistent improvement

In this episode we talk about: 1:00 the best way to listen to a podcast 5:15 Marios athletic background 8:35 Bretts athletic background 9:45 The power of organized sports 13:45 Athletes are the best goal setters 17:00 Visualization as a tool to success 21:00 The signs of a true competitor 22:10 How being an athlete taught us how to be good team players 24:10 Even Michael Jordan had a coach 30:00 The ultimate goal of coaching 32:40 The Irony of Sport taught us how to fail successfully 34:00 The end goal of sport is easy to define, not so much for life

In this episode we discuss: -Why everyone should have daily routines -"We are what we repeatedly do" -Reverse engineering your days -Morning routine vs Nightly routine -Minimizing the risk of interruptions -Creating a set of habits -Meditation doesn't have to be "fluffy" -Write out your entire day for better productivity -All successful people have daily strategies for consistency -Start small & start simple -Self reflection during nightly routine -Mind, Body, Spirit connection -And More!