The 5 Minute Upgrade- Mindset, Habits, & Success

What's up guys. Back from vacation and some perspective I wanted to share: “Are we taking on too much at once?” ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the show is to reveal to others it's possible to… Continue reading Taking On Too Much At Once?

Hey everyone. I wanted to start this episode out with a general question: Are we consuming more than we are producing? This comes from a fault of my own- consuming so much self-improvement content that I fail to take action on all of it. I encourage you all to narrow down your mediums of content… Continue reading Have I Consumed More Than I Have Produced?

What's up everyone. Doing something a little different in today's episode: I want to hear from all of my listeners that are willing to email me about feedback on the episodes and what topics I should make the primary focus of the pod. Please email any feedback to 5minuteupgrade@gmail.com ✔️ Who am I? I'm Christian,… Continue reading Direction Of The Podcast?

Curious about what supplements to take as you begin your fitness journey? Here are a list of all the supps I take and why. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the show is to reveal to others… Continue reading Every Supplement I Take

Try this out the next time you're performing an exercise at the gym. Let me know how it works out. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the show is to reveal to others it's possible to improve… Continue reading Time Under Tension For Testosterone And Muscle Growth

What up! As my schedule has been quickly ramping up, I've had to take a step back and reevaluate my priorities, and if the things I say where my priorities were actually getting my full attention. Where are your priorities? Email me at 5minuteupgrade@gmail.com ✔️ Who am I? I'm Christian, a full-time college student and… Continue reading Priorities Define You

Whether losing weight or bulking up, this is something every fitnesseer needs to know. This was one of the first things I learned in my first year of training. Undoubtedly will increase the results you see by ensuring your daily protein intake is at optimal levels. ✔️ Who am I? I'm Christian, a full-time college… Continue reading The Amount Of Protein You Should Consume Daily To Grow Muscle

Title says it all! After having that conversation with the gentleman from the gym, I felt it was necessary to share this to my public audience on the pod. Enjoy. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the… Continue reading Most Of Your Gains Are Made Outside Of The Gym

“Sometimes, what we need is not more content, but execution.” – Me. After going through a lot of coaching myself, I experienced what it was like the other week to coach myself in fitness. Here's how I did it. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we… Continue reading How To Self Coach Yourself

Mindfulness vs meditation. 2 very similar yet different concepts. In today's episode, I detail the difference along with what it looks like to live life mindfully. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the show is to reveal… Continue reading What A Day Of “Presence” Looks Like

Hi all, after returning from an enjoyable vacation to Florida, I decided I would make my first episode back about the trip, and what I took from it. I hope this gives you some perspective if you've never been

If you're in a customer service related profession right now (or ever), then you will totally be able to relate to what I speak about in this episode. I believe everything happens for a reason, so of course I had to tie in the topic of work experience to overall life purpose. The skills we… Continue reading Why Working Those Part-Time Jobs In College Actually Served You

As I begin to prepare for my next month of traveling, I wanted to share the insight I had last year, and ultimately in a post-covid world: experience is more important, and has a greater effect on happiness than purchasing material items. I talk about my personal experience on why this is true for me,… Continue reading Experience > Materialism

Welcome welcome! We're talking fitness in this episode- specifically the new workout split in the gym I'm taking on. One of the reasons I'm so passionate about fitness is because it's always something you can switch and and improve. You can get good in one area, then shift your focus to another and fall in… Continue reading New: Summer Shred Workout Program

The concept of Deep Work is huge.. If I can spare you the time from reading the book, listen as I explain how we can actually get more done in less time by eliminating key distractors from our environment. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we… Continue reading Getting More Done In 4 Hours Than Your Competitions 8

Willpower is a resource. Think of it as a limited resource, that resets when you wake up. Many of our habits in life actually deplete our willpower, such as checking our phones first thing in the morning. Here I go into why it's limited, and what we can do to best maximize it for productivity… Continue reading How We Can Best Use Our Limited Willpower

Welcome to another episode where I bash social media again.. Well, actually breaking down why it is free, and why it should be used sparingly. Social media would be good if it wasn't addictive, and I'm here to outline how we can develop a better relationship to it. ✔️ Who am I? I'm Christian, a… Continue reading Why Social Media Is Free

Welcome back to another episode. Today I wanted to go over what I would have done as a fitness/bodybuilding rookie to expedite my results in the gym. No- it wasn't a forsaken supplement or diet. Listen in as I talk about how I both gained weight from being near anorexic, and then lost weight after… Continue reading The Golden Ticket To Losing & Gaining Weight- “Scale Manipulation”

What's up! In today's episode, I'm diving into the question of what is breathwork, the benefits of it, how it differs from meditation, and why you should try your own practice. Enjoy. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal… Continue reading The Power of Breathwork

Short & simple. Why I take a 15 minute walk every morning, and why you should too! ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the show is to reveal to others it's possible to improve and achieve even… Continue reading Why You Should Take A Walk Every Morning

Big episode here on how I got into working out, and why you should too! If I don't inspire you, look at someone who does, because getting started and remaining consistent is what's most important. As promised, here are the links to the Youtubers I've learned from, and continue to work with to this day.… Continue reading How To Get Started In The Gym

Taking a break? What a concept. In this episode I mention what active rest days are, and how taking a break from our sport and fitness lifestyle can actually make us better in that very thing. Cheers. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here… Continue reading Why Rest Days Should Be Apart Of Your Routine

Another episode here of what I would have told my younger self about sleep. Such an overlooked gem of life. If you think about it- all of the negatives in our life (bad moods, lack of performance, poor temper) can be correlated with poor sleep, while all of the good things in our life (happiness,… Continue reading How To Optimize Sleep For Performance

Negative Cognitive Bias: “Negative feelings typically have a more significant impact on our psychological state than positive events or feelings, even when they are of equal proportion.” Just because we aren't successful in one area of life doesn't mean you aren't successful! My 3 pillars of this podcast are fitness, mental health/growth, and purpose. If… Continue reading A Mindset On Failure

If happiness is a choice, what can we do to make it easier to choose happiness? Especially in the midst of hardship and chaos, listen as I reveal the reasons to keep a daily gratitude practice, and how to do it.

The most valuable thing we have is our time. Lately, I've been doing things to reclaim back my time, as it is not something we can get back. Hopefully this episode is more than just a cliche quote, enjoy. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we… Continue reading The Most Valuable Asset We Have As Humans

A little continuation here from the previous episode on weight loss. Here I go into how I use intermittent fasting on the daily to assist my cut and make life easier. As promised, here is the basal metabolic calculator used to find your daily maintenance calories, so you know how many calories to eat in… Continue reading Weapon Of Choice For Weight Loss – Intermittent Fasting

In this episode I'm going over the key fundamentals to weight loss, and what has worked for me to shred body fat. No complicated diets or excessive cardio, just sticking to the basics of how the human body releases fat. From January 2022 to now April 2022, I went from 200lbs to 180 lbs, from… Continue reading How I Lost 20 Lbs In 4 Months

Part 3 of my 3-part mindfulness & meditation series. In less than 5 minutes, I will walk you through how you can get started meditating so you can experience the profound benefits discussed in the previous 2 episodes. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are… Continue reading Meditation: How To Do It

Today's episode we're going over the “why” of mindfulness and meditation. I use those words interchangeably because they both complement each other. When we meditate, we become more mindful in life, thus more at peace and happy with wherever we may be. I hope these reasons convince you to start a practice- I have nothing… Continue reading Meditation: Why You NEED To Start!

Part 1 of a 2 part series. Today I'm going over what is mindfulness, and why you should start your own meditation routine. The benefits are invaluable. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. I believe we are here to be better. My goal with the show is to… Continue reading What Is Mindfulness?

Title says it all guys. I've done a lot of introspection as well as outside research on the negative impacts on SM, and its services do a lot more than bring people together. I think learning to use it mindfully, instead of impulsively as if were addicted can greatly enhance our life. Definitely attempt the… Continue reading How Social Media Reduces Our Happiness

What up! This episode I wanted to speak about the common attention disorder we all have if we use a smartphone, and how this affects our daily life. Of course, I give an action step to take to mitigate the effects of the addictive technology we have all around us. #5minuteupgraded ✔️ Who am I?… Continue reading We Have Normalized An Attention Deficit Disorder In Students

Get to know the voice behind The 5 Minute Upgrade. I was fortunate enough to be featured on “The Justin Aguirre Podcast,” where Justin interviewed me about how I got into fitness, personal development, and ultimately found my passion of sharing all of it with others through this podcast. Cheers if you watch the entire… Continue reading Interview With Justin Aguirre: Who Am I, Why I Started A Podcast

Welcome to another episode. Here is a keystone topic that will truly apply to all other areas of our life and in what we do. A lot of the decisions we make everyday have to do with choosing to do/get something now for instant gratification, or forfeiting that instant pleasure for the sake of our… Continue reading Instant v. Delayed Gratification

Welcome to another episode! Today I'm speaking about my experience with my caffeine fast and the benefits I saw after the 4 weeks was over. Highly encourage you to implement this with something in your life you're trying to kick, or even scale down. ✔️ Who am I? I'm Christian, a full-time college student and… Continue reading Experiment: Caffeine Detox

Welcome to another episode of The 5 Minute Upgrade! Today, I'm shifting gears and speaking about fitness- specifically the exact workout routine/split I've been running and seeing results with. ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. My goal with the show is to reveal to others it's possible to… Continue reading Fitness: The workout split I run

Another unconventional productivity hack in this episode.. How can staring at our wall versus staring at our phone make us more productive? Find out in this episode #5minuteupgraded ✔️ Who am I? I'm Christian, a full-time college student and part-time employee. My goal with the show is to reveal to others it's possible to improve… Continue reading How to become more productive by doing nothing

Going against the grain here, I'm speaking about the benefits of time blocking our calendars with a task for every hour in order to maximize our productive output. We're human, we're not perfect, so we gotta optimize our scheduling if we want to get things done. Give this a try and watch the amount you… Continue reading Why you should overschedule your day

This episode is honestly great timing in my life, as I've seen this concept hold true recently with the results I've been seeing in the gym. Listen in on the “how” and “why” this concept has attracted what I've focused on in my life, and how you can apply this to yours. ✔️ Who am… Continue reading What you focus on expands

Sweeeeet another episode in the books! Here I'm speaking about the first step to change, what I call “step zero.” This is something I've used to recognize the areas of life I wanted to make change in, and then executed the action necessary to create that change. ✔️ Who am I? I'm Christian, a full-time… Continue reading The first step to change

Today's episode is mindset focused, where I talk about a quote and common mindset our minds dwell under, and what we can replace it with to live more positive and optimal lifes. ✔️ Who am I?I'm Christian, a full-time college student and part-time employee. My goal with the show is to reveal to others it's… Continue reading Why “Expect the worse and you'll never be disappointed” is horrible advice

Today were talking about a more deeper subject that can greatly improve our mental health no matter what religion we practice. How is it that those that live in third world countries can be happier than us living in the enriched west? In this episode, I dive into the how of the matter, with the… Continue reading How to want less in a world wanting more

Man.. It's crazy to me to see everything going on in the world right now. If the pandemic wasn't a big wake up call for everyone, then this certainly is. Join me in this episode where I speak about not sitting back, and taking full action on our goals and desires. ✔️ Who am I?I'm… Continue reading The hard times are here, what are we waiting for

Today were talking about an important concept called “cashing out.” What it is, and why it's important to identify what areas in life we're cashing out in; short-term vs long-term gratification. ✔️ Who am I?I'm Christian, a full-time college student and part-time employee. My goal with the show is to reveal to others it's possible… Continue reading Are we cashing out?

What's up again. Today's episode were covering the definition of insanity, and why it 100% applies to everyone listening. After doing the same routine day in and out in the gym, I failed to ever see major results. After receiving some pointers on areas where I could make change in from a coach, I immediately… Continue reading Are we all insane?

Episode 2 let's go! Today I'm talking about the buzzword “Holistic Wellness,” what it means to me, and how our knowledge of it can point us to a life of balance. Our focus is what is out of balance in our life, and what areas do we need to allocate more of our attention to?… Continue reading What's Holistic Wellness all about?

What's up everyone! Christian here. So stoked to have released my first podcast episode on my show “The 5 Minute Upgrade.” In this episode I introduce myself, go into my goals with the show, and share a brief “why” of why I started this podcast and why it's important to find your why in whatever… Continue reading Intro x Finding Your Why