You certainly do.
But that kind of sucks, doesn't it? Once you build up your consciousness.... there's no way to deny that you're manipulating reality to AVOID becoming a better, more abundant, more successful person.
The problem is that it's become HABITUAL. You almost can't help but jump into this negative spiral and run at break-neck pace away from self-improvement.
This is where a NEGATIVE vision is so powerful.
Now it can certainly be dangerous to do this without a system. Afterall that's what MOST people are doing. Shaming and guilt-tripping themselves day in and day out, and it's pretty clear this is not at all where success is being created.
What we want to do is create a safe-space for real honesty. If you waste half the day away scrolling Facebook marketplace and masturbating, there's a good chance you have a bullshit narrative that gives you a million and one reasons that wank-session is going to be heavenly.
You're going to finish, feel like an absolute loser, and then after a few more hours of wishy-washy effort toward your goals... you'll look at your vision board and wonder why nothings changing.
Well, it's because you're scared of what you're scared of.
You're not willing to feel uncomfortable, and then force yourself to remain in the challenge until you overcome it.
The anti-vision is the acknowledgement of who you'll be if you don't stop getting drunk in the middle of the day. Why there's no hope for an improvement in your perception of yourself if you just keep doing the same shit and reflecting on none of it.
Fundamentally, you motivate yourself with fear by creating a system to reflecting on it... learn from it.... grow from it.
Without the system, it's just shame the builds up and derails your confidence while you stare shocked at your broken life having no idea how to survive.
With a system, you become your greatest teacher.
Failure becomes your most powerful feedback mechanism. Now there is NOTHING happening in your life that isn't making you a better person, and what would once have been the worst inner/outer experiences are now giving you invaluable information that's helping you create the life of your dreams.
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Now's the part where we really do it. The first action item is to create an anti-vision. Right now, imagine the worst-case scenario for your life in the next 6 - 9 months. Within reason. No freak accidents or anything like that. Just considering your current situation... bad habits/lack beliefs/etc. What would life look like?
To follow up, what are YOU doing that's leading to that? Like I mentioned, what kinds of beliefs and behaviors are leading you to create that outcome?
The point of doing this practice is to get clear. Again, we go through a lot of hoops to fog the connection between our thoughts/behaviors and the situations we find ourselves in. You are acknowledging that living that way is holding you back. You are acknowledging your own failures, and now you're going to grow from them.
Consider this your invitation to take action. Actually write down or type out your answers to these questions.
The next process comes from my upcoming book, The Empowerment Journal.
We're going to use a visual activity to understand how this anti-vision plays into your consistent baselines in life.
We will pretty much always trend toward the average of our baselines. Let’s take the example of finances, and specifically money in your savings account:
Most of us can relate to this situation specifically. When you reach your floor, you hit the panic button.
You shift to focus almost 100% of your energy on finding the next dollar, or cutting whatever costs necessary to maintain your perception of stability.
You can’t experience stagnation here. Your brain will not let you. You HAVE to act. On the other hand, when you reach or get close to 100k in the bank... you begin to behave in ways that ensure you won’t make it further than this.
Create your own graph. Pick the areas of your life that are most important to you right now, and see if you can reengineer this graph to reflect your own life.
The goal ultimately is to identify the FEELING that you associate with the floor, and begin to associate it to the ceiling.
This is how we leverage fear. This is how we use it as a tool to keep us in an energetic state of massive momentum.
If you'd like to get access to the full exercise on leveraging fear as a tool to build motivation, send me a DM on Instagram or email zach@veganstrongfit.com and say "send me the fear exercise."
I was skinny with very little muscle, and I dedicated myself to working out consistently and eating healthy before I got to highschool. By the time I was a sophmore my physique was transformed such that I was easily in the top percentile of "most in shape" individuals in my life...
And luckily between being in perfect health and being at the best possible age for putting on muscle and staying lean...
I didn't need to tinker with my strategy beyond "try to eat healthy and workout with intensity."
Again, for a perfectly-abled 15 - 25 year old human being... 7 workouts per week and avoiding junk food alone will render you super human.
I had a client recently halted this narrative dead in it's tracks. She's a "new" client, which means we're still in the early stages of our relationship, and my understanding of her goals and her journey thus far.
When I explained to her that the ideal goal of any fitness journey is to able to eat inuitively in order to reach your goals, her insight was powerful:
Your intuition can be wrong.
For her, there weren't any good examples of healthy eating in her environment growing up. This led to an association between stress relief and eating, and the foods that helped to build that relationship were highly processed foods with high salt and sugar quantities.
Her "intuition" encourages her to behave in ways that are ultimately not in alignment with the best-case scenario for her health and fitness.
In listening to her, I realized this is the case for most people.
Now you could argue "that isn't her intuition." It's her brain looking for dopamine feedback, and it manifests in the form of physical feelings that "feel right."
I understand the inclination to go down that philosophical path. To exclaim that "real intuition" is when the 3rd perspective... the part of your mind that the buddhists call "the observer," is the only voice that we could consider the messenger of genuine intuition.
For the sake of simplicity and the actual utility to your life, I'm going to cut the bullshit and keep it simple.
My clients intuition, just like the vast majority of you reading this, told her to eat tasty food.... with no regard for how it would effect her long term.
For you, maybe it's porn. Maybe it's social media(que the last 2 articles on VeganStrongFit.com!!!). Your intuition is going to have a tendency to encourage you to do things that feel good but ruin your health.
However I'm going to stand by my original advice, to you and to her. An inuition that not only encourages you to behave in ways that are beneficial to your long-term development, but makes the bad habits unattractive to you... this is the ultimate goal.
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Let's approach this from 2 different angles.
1. The need for strategy and a mastery over how to impliment it in your life.
2. The ability to identify constructive vs destructive self-talk.
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Firstly, you can't accurately assess how healthy your process is if you don't have hard skills. What struck me the most about my client's resistance to the idea of "intuitive" eating was the truth that objectively, diet skills matter.
Calories matter. Food quality matters. You have zero concept of how these things play a part in your personal health and fitness if you haven't built the skills.
Here's exactly what you need to master:
Understanding Macronutrients and Micronutrients: Know the roles of proteins, carbohydrates, fats, vitamins, and minerals in your diet and how they affect your body and fitness goals. You'll have to start out using a tool like MyFitnessPal or The Vegan Fitness App to get a general goal range for each of these macro nutrients, and then you'll adjust based on your own feedback and desired outcomes.
As a general rule of thumb, I always recommend people check out the Canadian Food Guide as a standard comparison to see how the quality/macro nutrient breakdown of your meals adds up. While there are methods like the Keto diet for example that will be significantly more dominant in one area than another, this is a good way to show the 25%-25%-50% breakdown of Carbs, Fats and Proteins, and Fiber.
The average person should be consuming no more than 35g of sugar, and 25g of salt per day, according to the American Heart Association. I would argue it's even less than this, and while we'll reference "listening to your body" further down this article... anecdotal feeling in my own body as well as the general consensus of the fitness community would be my evidence. You'll find that once you have a couple of necessary grams of salt/sugar in your day, more starts to make you noticably nauseus. The healthier you eat, the harder it is to eat UN-healthy!
Ability to interpret nutritional information on packaging to make informed choices about the foods you consume. Inherently, processed food isn't unhealthy. But, you need to be able to read a label and know that for yourself. Practice reading the nutrition facts and get an understanding of how well you're doing meeting macro and micronutrient needs everyday.... and whether or not you're going overboard with anything(like sugar or sodium). This also leads us into...
Calories are a unit of energy. The food you consume contains a certain number of calories, which will ultimately be used or stored as fat. "Counting" is a method of self-monitoring that estimates how much energy (calories) we consume each day. It usually involves an estimated daily calorie goal(or a minimum/maximum) that one tries to adhere to everyday, either with estimating or using more accurate tools like the ones we mentioned above.
Here's a short summary of some of the other hard and more psychological skills that you'll develop as you create true mastery over your diet.
Meal Planning and Preparation:
Hopefully you're starting to get an understanding of how "intuition" is really on a sliding scale. If we want to claim that perfect intuition is the path toward the perfect diet, we would have to also accept that we get closer to that "perfection" the more of the afformentioned skills we have mastered.
We have to have healthy self-talk mastered as well. Healthy self-talk plays an important role in building a positive relationship with food, and the way you feel about it's role in your life.
The way we think/speak about our relationship with food is the internal dialogue that guides our choices and reactions, and ultimately our long term health and fitness results. We need to work on creating internal self-talk that supports and encourages healthy eating by reinforcing our ability to make nourishing choices and acknowledging our progress, and the results of this compound over time.
Compare/contrast phrases like "I can choose healthy foods" or "I'm proud of myself for opting for water instead of soda" VS for example "I deserve this *sugary food*" or "I'm too tired to cook tonight." While much of this will be based on yourmental and physical energy, the thoughts also CREATE the inner power to choose.... and lead to higher mental and physical energy that allows you more power to choose.
We want to make a habit of leveraging affirmations that strengthen our resolve and celebrate our victories. This nurturing inner voice is crucial for maintaining motivation and a balanced perspective on diet, recognizing that occasional indulgences are part of a healthy lifestyle rather than signs of failure.
Conversely, negative self-talk can significantly derail our health and fitness goals. This detrimental dialogue often manifests as self-criticism, all-or-nothing thinking, or viewing food as a reward or punishment. Statements like "I've already messed up, so it doesn't matter what I eat now" can lead to unhealthy eating patterns such as emotional or binge eating.
The key to overcoming this negative spiral is awareness and active self-compassion.... and then discipline in shifting your actions.
This shift not only promotes healthier eating habits but also fosters a more forgiving and understanding relationship with yourself at the deepest level.
Where I once would have been a huge proponent for intuitive eating, I realize now that for the most part.... it's bullshit.
Unless you've honed the skills both of objective proper dietary practice AND comparing your inner dialogue to those objective dietary practices.... unless your intuition is THE MOST VOCAL accountability for you in making the best decisions....
...your intuition really isn't worth shit. Time to hone the skills.
If you're ready to master this for yourself, schedule a call. We'll talk about your goals, what challenges you the most, and then together we'll build a bridge to overcome the challenges.
First consultation is always free.
However, not all glucosamine supplements are created equal, and for those adhering to a vegan lifestyle, you may find yourself on a quest to find a suitible option. Standard glucosamine supplements are traditionally derived from shellfish, important to know if you're a vegan.
Fortunately there are vegan versions of glucosamine, offering a plant-based alternative that aligns with ethical and dietary preferences without compromising on the potential health benefits.
Glucosamine is more than just a dietary supplement; it's a vital building block for a variety of bodily structures, the most important being cartilage. This flexible, tough tissue is crucial for joint health, providing a cushion between bones to ensure smooth and pain-free movement. As we age, cartilage can wear down, leading to stiffness, discomfort, and conditions such as osteoarthritis, the most common form of arthritis that affects millions worldwide.
Within our bodies, glucosamine acts as a precursor to glycosaminoglycans, which are integral for forming and repairing cartilage. When cartilage is damaged due to wear and tear, injury, or aging, the body's natural glucosamine production may not keep pace with its need for repair. Supplementing with glucosamine is thought to provide the necessary components to aid in the maintenance and restoration of healthy cartilage.
Numerous studies have explored glucosamine's effectiveness in supporting joint health, particularly for those suffering from osteoarthritis. Research indicates that glucosamine can help to reduce pain and improve function in people with knee or hip osteoarthritis. For instance, a comprehensive review published in the British Medical Journal concluded that glucosamine, especially when combined with chondroitin (another compound beneficial for cartilage health), can lead to significant, albeit modest, pain relief and improvements in physical function in individuals with osteoarthritis.
Moreover, glucosamine's anti-inflammatory properties contribute to its benefits. Inflammation is a key factor in joint pain and degradation, and by potentially mitigating this inflammation, glucosamine can help to alleviate joint discomfort and preserve joint integrity.
While the primary focus on glucosamine supplementation is its impact on joint health, some studies suggest it may have other benefits. These include aiding in the treatment of certain bone disorders, providing relief from interstitial cystitis (a painful bladder syndrome), and even having potential anti-inflammatory effects that could benefit the heart. However, these additional benefits require further research for conclusive evidence.
Glucosamine supplements have long been a go-to remedy for those seeking relief from joint pain and the symptoms of osteoarthritis. However, the sourcing of glucosamine often raises concerns, especially among vegetarians and vegans. Understanding the origins of glucosamine and the innovative methods used to produce vegan-friendly versions is essential for making informed choices about supplementation.
Traditionally, glucosamine supplements are derived from the shells of shellfish, such as shrimp, lobsters, and crabs. The extraction process involves breaking down the chitin, a fibrous substance found in the exoskeletons of these marine creatures, to produce glucosamine. While effective, this method excludes those following a vegetarian or vegan lifestyle due to ethical, environmental, and dietary reasons.
The demand for inclusive dietary supplements has led to the development of vegan glucosamine. This plant-based alternative is created through a fermentation process, utilizing specific strains of fungi or other microorganisms to ferment corn or other plant materials. This method not only produces glucosamine that is 100% free from animal derivatives but also offers a more sustainable and environmentally friendly option compared to traditional shellfish-based sources.
Vegan glucosamine supplements are increasingly available on the market, catering to the growing segment of health-conscious consumers who prioritize plant-based products. These supplements provide the same potential benefits for joint health as their non-vegan counterparts, ensuring that individuals following a vegan lifestyle do not have to compromise on their nutritional support for healthy joints.
We recommend Source Naturals Vegan Glucosamine for supplementing.
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You may already be aware that cheap pleasure and fast rewards has done long-term damage to your brain.
You may already notice that your abilities to focus, feel present, or feel as happy naturally as you once did is severely limited.
You may be curious what dopamine dependence is, which is why you clicked on this article.
Well, if the previous sentence resonated with you….
If you do find that life just seems all around dull, or maybe can’t seem to look forward to anything other than getting home and jerking off/smoking weed/ having a drink….
It might be consulation to you that.... most people do.
Most people have artificial pleasures they more or less rely on in order to function.
They’re simply not aware of it.
The point of this article is to give YOU an ADVANTAGE in building the life of your dreams.
You have already experienced the awakening of your awareness...
And if you believe that's not the case, we'll have you fully believing by the end of this article.We're going to help you identify the artificial pleasure you're addicted to, and release from it so you can live a life where you have 100% control over how you think/feel/and act.
Now you may already be well aware of dopamine dependency, and you may have spent significant periods of time working on dismantling your addicitons or unconscious habits.
If that's the case then GOOD FOR YOU!!!! The systems and strategies we're going to talk about will serve you powerfully.
Dopamine dependency, also sometimes referred to as dopamine addiction, could be defined as a hijacking of the brain's reward system. One who has a dopamine addiction is essentially prevented from pursuing long-term success or appreciating current experiences.
Dopamine is a neurotransmitter that plays a key role in the reward and pleasure centers of the brain. It reinforces behaviors that make us feel good, whether they're really "good" behaviors or not.
The term "dopamine dependency" refers to a situation where a person has become accustomed to high levels of dopamine release in response to certain behaviors or stimuli. The person will seek out these behaviors or stimuli more frequently or in greater quantities to achieve the same level of satisfaction or pleasure. This behaviour will become a priority, often causing important areas of a persons life (think relationships or their career) to be neglected in a way that seems unexplainable to the outside world.
All of this sounds extreme if you haven't been through it, and it sounds like experiences that would only happen to people with major alcohol or narcotic abuse issues. In fact, even the common screen or social media addiction can lead a person to lose touch with the best potential version of themselves.
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Before we go any further, I'd like to add a disclaimer: Addiction involves a complex interplay of various brain chemicals and factors beyond just dopamine.
Dopamine plays a critical role, but it's not the sole factor in addiction or compulsive behaviors. While I would suggest seeking a professional in your particular field of addiction if you believe your illness is indeed an illness and is more severe than you believe you're cabable of dealing with yourself.
NIH Reference article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2948245/
No matter who you are, I hope this article gives you the tools you need to dismantle this thing and live the life of your dreams.
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Dr. Jud Brewer did a podcast with Rich Roll in which they discuss methods for overcoming addiction. Brewer explains that in his practice for helping addicts overcome their addiction to cigarettes...
What we're doing in this step is simple: observe.
Watch yourself go through the routine.
In the short term, you may notice usually ill-considered physical pain.
You may notice complacency from people you love or you may have to come to terms with the inner-voices pleading with you to stop.
Over the long term, a forced-awarness will make mindless indulgence more painful than pleasurable...
And combined with following measures we'll discuss, you will defeat your dependence on your particular vices all together.
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(Reference article: The 12 Steps of Addicts Anonymous. Understanding these 12 steps is an epic step toward full-fledged recovery).
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We're going to rank the solutions to dopamine dependency by intensity and efficacy.
This ranking will relate "difficulty" more with how far along in the process of self-betterment it's going to be required.
For example, something like cold showering is a short-term solution which will hold some long-term benefits if it's done consistently, however will not in and of itself beat a serious addiction.
Something like explaining the shame and guilt to a family member may be an integral step to overcoming your addiciton, but without fully accepting yourself as an addict or someone struggling... this may feel like an exesssive shock to your ego.
So we’ve acknowledged that we have specific habits that are holding us back.
We have started to increase our “mindfulness “ or conscious awareness, and specifically regarding our habits.
There are infinite ways to do this. I’m going to present this as a sort of “working your way up” method, however we’ve all heard of the cold-turkey-fully-fledged transformation that a person can experience over night. With enough will power(or enough trauma, which tends to be the only catalyst that actually works for this method), it is possible.
However waiting until your life is in shambles isn’t ideal, nor is it necessary.
The first stage of commitment will usually look like a commitment to compartmentalization of your "bad" habits.
If you know your morning social media scrolling is harming your mood, and that's one of your most obvios drawbacks or pains from the bad habit.... you simply make the commitment to stop scrolling in the morning.
If you know you're almost certainly going to drink a few beers before you go to sleep.... and it's leading to a general sense of grogginess.... you make the commitment to just have one beer, or stop drinking late at night all together.
One of these is certainly harder than the other.
You have more willpower at the beginning of the day when your potential energy is at it's highest. Quitting your evening beer will be harder because at the end of the day... you just don't have as much energy. It's also a chemical compound with a much higher addiction potential.
Still, the example stands. You compartmentalize. You cut back.
We're just doing damage control here. This way you can still let yourself partake in your vices. The 1st step of AA being "admit you have a problem" doesn't have to fully do battle with your ego.
Still, this isn't easy. You will have to realize that any step made without a genuine commitment isn't going to payoff any more than lip-service.
Your brain will not allow you to NOT fill the space.... and so consious forward thinking is going to be integral.
Action Step:
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Side Note- A great mentor(who I hope to one-day know personally :) Dan Koe claims that in order to know where you want to go... you have to know exactly where you DON'T want to go. This could be refered to as an anti-vision.
Ask yourself- What would be the absolute WORST CASE scenario that could happen to me in the next 6 to 9 months? What am I doing in my life right now that's contributing to that worst-case?
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We're going to find that the best version of ourselves is living differently in almost every way. From the notorious morning and evening routine adjustment, down to the basic interactions with our loved one's and house-mates.
Start in accordance with your new-found passion for transformation, and build a schedule. You may follow the ideal-schedule the first time, you may not!
But, if you make a schedule for the day that would be deeply fulfilling, you're much more likely to gravitate toward it anyway. This is why lifestyle design can be so powerful right out of the gate for some people.
Most of us aren't used to being clear with what we want. Addiciton is often a symptom of powerlessness. We find escape in areas where we have know we can give ourselves unlimited comfort.
When we allow ourselves to be unburdened by percieved limitation... totally confident in what we want....
One of the best journaling practices you can invest in is imaginal scripting. Save your preconceptions for a convesation about the nature of reality.
Right now, we're just practicing giving ourselves permission. I've said it already in this article.
Just schedule out your day as though you're no longer addicted to cheap dopamine. Now you workout the way you want to. You're focused working on your passion projects, just the way you want to. You don't fudge around and bullshit your spouse... you plan dates and make time for them, the way you WANT TO.
You make time on the calendar as though it's going to happen. When your commitment is consistent, IT IS happening.
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Limiting exposure is usually going to be a critical in overcoming dopamine addiction, especially when the addiction is linked to specific activities or environments that trigger your automatic-need response.
Over time, you will weaken the neural pathways associated with the addiction, making it easier to resist urges.
Stress management will be even more of a necessity. A high-energy positive attitude lends almost complete control over one's mood/responses. Without addressing the common root causes of dopamine-seeking, high levels of stress will push individuals towards quick dopamine-driven behaviors like clockwork.
To counter this, effective stress management is crucial.
You could look at this almost as a call to shadow work. In the short term, you're managing your stress by giving yourself permission to exist and engaging in healthy daily habits.
In the long term, you're dismantling your trauma-induced triggers and seeking forgiveness from everyone you've failed because of your addiction.
Sounds like another deep dive, huh? If you'd like to learn about the intricacies of shadow work, drop a comment or consider scheduling a session with one of our coaches(totally free).
Click here.
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Check out the video version of this article:
The plant-based diet is known for it's health benefits and environmental benefits, it can also be an effective way to lose weight when planned correctly.
Weight loss fundamentally relies on creating a caloric deficit, meaning consuming fewer calories than your body expendsIt's crucial to approach this in a healthy and sustainable manner, ensuring you receive all the necessary nutrients while reducing caloric intake.
However, understand that getting BETTER fitness results with a plant-based diet than you did as an omnivore is objectively EASIER in 2023.
Understanding food tracking and calories takes practice, and controlling your eating-impulses can feel like it takes an inner war. We will show you exactly how to do both.
Embarking on a weight loss journey with a vegan (plant-based) diet requires more than just cutting out animal products; it involves understanding the nutritional building blocks that are essential for your body's health and energy needs. Let's break down these nutritional components and explore why each is crucial for effective and healthy weight loss:
Carbohydrates: Carbs are often unfairly demonized in weight loss discussions. They're your body's primary energy source, and as such you can leverage them for epic physical returns. The key is choosing the right kind. Opt for complex carbohydrates found in whole grains, fruits, and vegetables. These provide sustained energy and are packed with fiber, which aids digestion and prolongs feelings of fullness. For example, whole-grain bread, brown rice, and starchy vegetables like sweet potatoes are excellent choices.
Fats: Don't shy away from fats; they're essential for hormone production and nutrient absorption. Keep in mind though.... it's the type of fat that matters.
Unsaturated fats, found in avocados, nuts, and seeds, are beneficial for heart health and can help in maintaining a healthy weight. Avocados, for instance, offer both healthy fats and fiber, making them an ideal food for weight loss.
Understanding and balancing these nutritional elements in your vegan (plant-based) diet is not just about weight loss; it's about ensuring your body is nourished, energized, and prepared for the changes you're making. We offer a free consultation, should you desire help with this. This approach will not only help you shed pounds but also maintain a healthy and sustainable lifestyle.
When it comes to losing weight on a vegan (plant-based) diet, understanding the concept of a caloric deficit is fundamental. A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This deficit forces the body to use stored fat for energy, leading to weight loss. Here's a deeper dive into this key concept:
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Your body's BMR, or Basal Metabolic Rate is the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. BMR is usually measured in calories.
Most people don't know that your daily BMR is already going to be well over 1000 calories on average, but even so.... you'll need to exercise consistently in order to
Designing a personalized fitness routine is key to achieving health and weight loss goals, especially when following a vegan (plant-based) diet. Here's how to create a routine that fits your needs:
Focus on different muscle groups each session. Here's a sample table for a week's plan, including space for tracking sets and reps:
Day | Exercise | Sets | Reps | Notes |
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Mon | Deadlifts | 3 | 8-10 | - |
Tue | Bench Press | 3 | 8-10 | - |
Wed | Rest | - | - | - |
Thu | Squats | 3 | 8-10 | - |
Fri | Overhead Press | 3 | 8-10 | - |
Sat | Pull-Ups | 3 | As many as possible | - |
Sun | Rest | - | - | - |
Day | Activity | Duration | Sets | Reps | Notes |
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Mon | 2 mile run | ~ | ~ | - | Shoes hurt! |
Wed | Sprint | 30 sec | 5 | - | Full intensity |
Fri | Sprint | 30 sec | 5 | - | Full intensity |
By following these steps and using the tables as guides, you can create a balanced and personalized fitness routine that complements your vegan (plant-based) diet and weight loss goals. Remember to adjust the plan to suit your individual needs. The process of your own person trial and error is going to be more valuable than someone else's masterplan 99 times out of 100.
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A critical aspect of any weight loss journey, particularly when following a vegan (plant-based) diet, is monitoring your progress and making necessary adjustments. This process ensures that your efforts are effective and align with your goals. Here's a few suggestions on how you can do this for yourself.
*REMEMBER* All of these are perfectly viable methods of tracking your progress. The tracking method that's best for you is completely based on your personal goals and tendencies.
Tracking Your Progress
The 5th and final recommendation is to consult a professional. We try not to shove this down your throat but.... our first consultation is free :)
If you found this article useful, check out this video for another run down of the most important things to focus on as you commit to fitness success!
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Menopause, a natural part of aging for women, typically occurs in the late 40s or early 50s. It marks the end of reproductive years and brings a myriad of changes, both physically and mentally. Hormonal fluctuations can lead to a range of symptoms such as hot flashes, night sweats, mood swings, sleep disturbances, and a decline in muscle mass and bone density. These changes not only affect a woman's physical health but also her mental well-being and quality of life.
Creatine: Beyond Athletic Performance
Creatine, a substance found naturally in muscle cells, is renowned for its use in sports and bodybuilding. It aids in the production of energy during high-intensity physical activity. However, recent studies suggest that its benefits could extend to addressing some menopausal symptoms.
➡Muscle Health and Menopause
One of the significant challenges of menopause is the loss of muscle mass and strength, a condition known as sarcopenia. This decline can lead to physical frailty and decreased quality of life. Creatine supplementation has been shown to enhance muscle strength and mass, which could be particularly beneficial for menopausal women. By preserving muscle mass, creatine can help maintain physical independence and reduce the risk of falls and injuries.
➡Bone Density and Estrogen Decline
With the decrease in estrogen levels during menopause, women face an increased risk of osteoporosis and fractures. While calcium and vitamin D are often recommended for bone health, emerging research suggests that creatine might also play a role in maintaining bone density. It could work by supporting the function and survival of bone cells, potentially offsetting the bone loss associated with estrogen decline.
➡Cognitive Function and Mood Changes
Menopause can also impact cognitive function and mood. Memory lapses, difficulty concentrating, and mood swings are common complaints. Creatine is essential for brain health, and studies suggest that it could help improve memory and cognitive function. Additionally, it may have a positive effect on mood and mental well-being, potentially mitigating some of the psychological symptoms associated with menopause.
➡Metabolic Changes and Weight Management
Many women experience changes in metabolism and weight gain during menopause. Creatine can play a role in maintaining a healthy metabolism. By supporting muscle mass, it helps maintain a higher metabolic rate, which can aid in weight management and overall metabolic health.
Safety and Dosage
It's crucial to consult with a healthcare provider before starting creatine, especially during menopause. A typical dosage is around 3-5 grams daily, but individual requirements may vary. If you're creatine-deficient as it is, you may consider a higher dose. We recommend the doctor's order if that's a concern. For most people however, 3-5 grams per day will suffice.
Where to Find It
We're simple here. We recommend Bulk Supplements brand creatine, as it's some of the most affordable and most versitile of the high-quality pure creatine monohydrate available on the market. Mix it with coffee.... mix it with your favorite juices. It mixes well with anything and makes it easy to take consistently.
Creatine offers a multifaceted approach to managing menopausal symptoms. By supporting muscle mass, bone health, cognitive functions, and metabolism, it presents itself as a potential ally for women navigating the challenges of menopause.
Creatine is well researched and many of the listed benefits above are quite conclusive. Creatine supplementation, combined with a healthy lifestyle, could play a significant role in improving the quality of life for menopausal women.
Remember, yourexperience with menopause is still unique, and what works for someone else may not work for you. A holistic approach, including lifestyle changes, dietary adjustments, and possibly supplements like creatine, should be tailored to each individual's needs and health goals.
For a full-explaination of creatine's potential benefits, check out this article published with the National Institute of Health.
WHich I want to get this out of the way right away because I know most of us are looking for a magic bullet....
....a single THING we haven't tried yet that's going to rocket launch our lives from bland pointless monotony, to epic high-impact high-energy constant sexy b-roll mode.
Now don't get me wrong, I'm going to chalk this article full of those sweet sweet tips and tricks that will get you living in B-Roll mode.... and I do recommend you try things that you're not already incorporating.
The "meaning of life" is entirely up to you.
It's whatever YOU decide it is.
What we need to do is give you the power to choose.
To choose with clarity and maintain that choice through confidence.
>>First, some philosophy.How do you decide what makes a life worth living?
How do you decide on your "why"?
It's going to be built both on objective success, and rising out of the ashes of trauma and mental health battles.You will choose many different opinions on your journey to finding the answer, and that's part of the philosophy you need to understand.
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Is it happiness? This trends consistently as the answer given by most people.
Most people however aren't living fulfilled.
Consider that a life lived in the pursuit of happiness, is one where you may find happiness, or you may not.
You could totally fail to find happiness, and thus your life is a complete failure.
You may find happines, or at least experience happiness from time to time..... and yet beyond your own personal experience your life was essentially meaningless.
Now that doesn't mean that a life spent pursuing happiness doesn't include service.
That may be a big part of what makes you happy, and that's true fulfillment. Though if building partnerships, serving your community, influencing humanity to become more compassionate isn't consiously part of your outlook...
You may not be much more than a burden to the people around you, and at worst you could be a real problem for them. People like that aren't well remembered, if they're remembered at all.
If you spend a life in pursuit of service however, it is nearly impossible not to provide some value to the world if you try. Even if you don’t reach the goals that you set yourself… Someway, somehow, you are adding value to the people you seek to serve.
Now this could mean, on its own, that the meaning of life is the pursuit of service entirely.
No room for purpose at all for individuality.
>>A legendary mindset comes from a marraige of both.
And infact the people living the most fulfilled lives typcially have a deep commitment to adding value and helping others, which provides them a deep sense of fulfillment and purpose....
...and that energy encourages new ideas, creativity, and personal exploration.
You need a philosophy that breeds personal power paired with a set of positive energetic habits that position you in a place that you can take action.
I'd like to make a wild suggestion... that fulfillment and real confidence are basically the same thing.
When someone lives with a standard sense of confidence, they're fulfilled. When a person feels fulfilled, you can bet that they'd also agree that they're a confident person.
Fulfimment is based on HOW YOU FEEL.
You will feel fully engaged when you:
Ikigai is a Japanese concept that combines the two words "iki," meaning life, and "gai," meaning worth. It is often translated as "a reason for being" or "a reason to wake up in the morning." Ikigai represents the intersection of four elements: what you love, what you are good at, what the world needs, and what you can be paid for. The idea is that finding the balance and overlap of these four aspects can lead to a sense of purpose and fulfillment in life.
In simpler terms, ikigai is about discovering and pursuing activities that bring joy, align with your skills, contribute to the needs of the world, and can sustain you economically.
It's a holistic approach to finding meaning and satisfaction in your daily life by identifying the areas where your passions, talents, societal needs, and financial stability converge.
Draw out this chart in a notebook and do the work to fill it out.
I want to stress that I've beaten severe depression... and helped many of my clients do the same.
You do deserve to. If you have to, force yourself to adjust this inner perspective.
If you'd like more on the philosophy behind this stuff, leave me a comment here or on my socials.
So let's go deeper.
We've established you need a WHY.
You need to believe that whatever the vision is you're creating, you're deserving of it.... and you need to practice reminding yourself of it even when the going get's tough.
This ability to "flip the switch" that is your motivation and confidence is where the practice comes in.
It is a radical shift of mind. For some of us this can be daunting because what I'm saying here is really that it's an instantaneous feeling difference.
You have the ability to do this right here, and now.
However this is the act of completely changing who you are in the moment, which will feel wrong at first.
Just like being dropped into a brand new humans life would feel wrong, even if you upgraded bodies.... incomes.... relationships.... even if this new life had a better version of life in every catagory....
It's the death of the old self that feels bad.
Eventually you will be able to do this comfortably at lighting speed, and see your life improve in double-digit incriments seemingly on a daily basis.
Right now however, we want to take the incrimental approach.
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1. A spiritual practice, because the decision we made together earlier in this article can't be a one-and-done. It's a life-long commitment. And dues must be paid daily.
We won't belabor this point becasue I realize we're hitting this concept over and over again. Do the ikigai above. Build a vision board and a personal constitution. Read them daily.
Whatever it is, build a routine that includes time every single day for uninterupted introspection and connection to your vision.
No one can tell you exactly how to do this. You need to make time everyday to try new tools and see what really resonates with you.
You can check out one of my secret trainings on "7 mental models of success" that breaks down a few of my most powerful methods. DM me on Instagram or send me an email saying "7 mental models" and I'll send it to you.
2. A physical practice, because thoughts come from feelings. If you feel like shit all the time, you're going to find it impossible to be optimistic and forward focused.
Symptoms of Low Dopamine and Serotonin:
Mood Changes:
- Apathy
- Persistent low mood
- Feelings of emptiness
- Lack of motivation
- Difficulty finding pleasure in activities
Motivational Challenges:
- Reduced ability to initiate or complete tasks
- Lack of interest in once-enjoyable activities
Emotional Well-being:
- Feelings of flatness
- Sense of apathy
- Emotional imbalance
Sleep Disruptions:
- Changes in sleep patterns
Appetite and Digestion:
- Changes in appetite
- Digestive disturbances
General Well-being:
- Disruption in overall sense of well-being
- Challenges in experiencing joy or satisfaction
Where once we would have recieved excitement from solving problems at work or in our passion projects, a dopamine-deprived brain feels only struggle.... and looks to vices rather than the challenge itself in order to find balance.
Where once the accomplishments garnered throughout the day to day, the week to week....... and major milestones in life would have yielded a massive sense of fulfilment.....
Now you're constantly looking toward the next best thing.
You CAN take back your mind, and you're going to do it through your body.
Regular exercise is shown to dramatically increase natural positive hormone production.
Good diet also plays a big role in positive brain-chemical production.
In the interest of simplicity, I'll give you a brief template to put in action right away.
1. What's one 20-30 minute space you could designate to exercise everyday? (add this to your calendar) |
2. Do you have a fitness plan you can place here to make action-taking clear and easy? (if not, consider joining our jump-start program) |
3. How do you feel about the quality of your diet overall? |
4. Are you willing to track for 1-2 weeks in order to get the answers you need in order to adjust your diet?(Message me on social media or send me an email to get this tracking process started) |
Write out these answers, and you should come out on the other side with an instantly applicable plan for taking daily action on your diet and your workouts, as well as powerful reflection information you can use to stay motivated.
Make no mistake.
It's up to you to take the action necessary to make that happen.
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See how this goes full circle?
It's a vision that's crystal clear, and more important than anything to create.
It's created by the daily action, the daily reflection, the daily optimization.
That daily action-machine gives you the results you need to decide how the vision..... most importantly how YOU show up in the vision.... evolves.
If this resonated with you, drop a comment and say hello on social media!
Reader: "What? A lack of physical energy? Not even mental energy?
Me: "Sure! It could be mental energy. If mental energy IS physical energy!"
Reader:
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You'll see what I mean when I show you how your BODY being neglected is manifesting as persistent sadness.... or hopelessness..... or a general sense that you could fall into a void and be happier there than doing literally anything else.
This isn't all to disregard your circumstances or your disabilities. This is to invite the idea that hope of relief is possible. Hope of a confident you is always possible.
Let's talk about where this struggle is coming from.
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For you, it could be genetic. It could be environmental.
It could be neurobiological, but you can probably relate to it manifesting as a seemingly endless drove of negative thoughts that you can't seem to control.
I talk a lot in my content about how depression is the absolute low end of the physical energy spectrum....
....and any kind of treatment procedure that's going to end up being THOROUGHLY AND UTTERLY TRANSFORMATIONAL needs to be centered around a lifestyle.
What holds you, the intellectual, at a higher risk of crippling depression than your average idiot is the valuing of the THOUGHTS over FEELINGS.
An excessive overvaluing of the negative thoughts that you experience, and and supressing of what's actually causing the thoughts in the first place:
The feelings.
You, the intellectual, are far more likely to become saturated in this excessive flow of negative thoughts, and then stay there.
Because.... well...... we think. We're SUPPOSED to think.
While you're mostly right about the use of our 1 in a few hundred thousand super-computer-brain, this situation demands you use it in a different way.
Remember, you are not going to reason your way out of this.
What you need to do is control the flow of dopamine, seratonine, and addrenaline.
What you're experiencing in the state of depression is a hormonal imbalance. This is completely natural, however it becomes unnatural when you find youself living the majority of your life in a low-vibe.
Your own philosophical basis for a will to live excluded, no other thought is necessary nor helpful.
Believing you're going to have a come-to-Jesus-esque realization is an avoidance behaviour my dude! You have to accept that what you're experiencing is a physical issue. Your body is what's causing you to feel this way.
You've heard of Dopamine:
...And Seratonin:
Relating back to that concept of Neuroplasticity we were talking about earlier:
Again, you cannot just THINK your way out.
You have to shift your ENERGY.
Physically get up, turn away from reason, and go all in on the habit pattern adjustments that are going to raise your baseline physical energy.
Your brain should already be churning out ideas on how you can increase your energy.
Don't overcomplicate this.
Music. Laughing. Playing the piano. Drawing.
You ALREADY KNOW what makes you feel good.... what makes you feel in a state of real positive flow. That's what we're pursing here.
It isn't just about sculpting the body; it's a potent mood booster.
Physical activity releases endorphins[, your body's natural antidepressants,] triggering a positive change in brain chemistry. Let's not forget that a more consistent healthy release of "feel good" hormones permenantly changes your brain's phyiscal structure.... making it easier and more natural to feel the positive emotions and feeling states you want to experience on a regular basis.
Science suggests while this is a capability that gets weaker with age, you could still exprience a full-fledged habit revolutions in your "golden years" with the right training.
Whether it's a walk, a run, or the zen of yoga, they say "movement is medicine."
And in terms of mental health, it's more than aliteration.
It's truth.
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Action step
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The fuel you put into your body will impact every aspect of your mental state. There's a reason it's never been cliche to associate people that are not only strong, and physically healthy people but intelligent... important people with healthy food.
A diet rich in vegetables, fruits, whole grains and clean plant-based protein is going to yeild every physical advantage, including mental health.
Explore the mind-body connection in your eating habits. Savor your meals, be present in the experience, and consider how different foods make you feel. Nourishing your body is a form of self-care, and that extends to your mental well-being. Down to the microbiology of your gut biome, and if you haven't read into the brain-gut connection, I recommend checking it out.
It also provides some of the most powerful feedback about your relationship with your self talk.
Food is the fastest way to top 10% health. It's also one of the most common vices.
Start to work with your relationship with how you eat.
Whether you're willing to call it obsessive thinking, or you want to call it deep thinking.... you're going to find that it's depression is much more difficult if you can't turn away from that thinking and instead spend/recieve energy from physical habit adjustment.
Start to acknowledge what physical habits you already know aren't serving you, and start to acknowledge what life would look like if you were to release from those negative habits and get conistent with the positive ones.
And remember to keep it simple. Anything you use as a healthy vibe-booster is going to work.
Alignment with your healthies patterns and de-alignment with your current state is the key that's going to heal your depression now and FOREVER.
You make this happen by letting go of the infinite drove of negative inner conversation and instead going all in on the physical actions that are going to help you feel better and look better.
Your mind is a gift. Don't be afraid to tell it to shut the fuck up!
If you're ready to work with a coach to build your personal lifestyle masterplan so the good habits feel good and the bad habits aren't even attractive anymore.
Click the here let's get on a coaching call together!
We'll take your goals, your biggest challenges right now, and build a bridge to your best self and get you to start manifesting some of those big goals.
Finally, if you liked this piece.... keep your eyes peeled for the next blog on dopamine dependency. We'll talk all about how your brain creates motivation, how that usually gets hijacked in the modren world by drugs/media/sex, and how to take back your power.
(Here's the YouTube version of this article:)
Even while I advise people skip it for a more consistent, general approach.
“Optional” elements of fitness feel obsessive sometimes.
Macro methods like Intermittent fasting may be a lifechanging revolution for your life, or it may add mere incriments of improvement for you.
I TELL people "I don't bulk/cut”, while I literally never HAVEN'T done these phases. I do them in direct association with the seasons.
Maybe consiously, I wasn't. Even in "bulk phases"... I'm staying lean. I eat 90% healthy and I’m never going over 18% bodyfat.
Even in shred phases, I'm eating more than maintainance calories. It’s always been a priority for me to refuel the seemingly absurd efficiency of my metabolism + training schedule, so the “eat a lot” switch remains on.
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I preach against bulking/cutting cycles because most of us need to focus on the reps. The consistency.
And give me a break… this is social media. We’re supposed to throw out that pesky nuance and take a hard line stance on everything 5.
Well, mine is maintaining the basics.
Eating right, working out consistently, and sleeping at or above average quality. Add some stoicism or a general sense of ability to self reflect and you're basically a superhuman... although my bad. I realize you're just here to make your muscles bulge/s
This guide stems from a desire to see myself level up.
I've been doing the bare minimum with my fitness, and that's failing. I don't just do this for myself anymore, I do it for my clients as well as all of you who watch my stuff. I do it for the greater purpose of inspiring others to get fit using minimalist methods, and although the punch-line of my philosophy is "do as little as possible"……
….it comes with the caveat that you need to be pushing yourself to the MAX every few workouts(for those desiring to reach greatness, change that to EVERY workout). In life, the moments of calm and total ease are afforded by the steadfastness of your character. That’s built through committed, and perhaps you could even say all encompassing,training of mind/body/and spirit.
So with this guide, we ARE getting into the knitty-gritty of gains-making classic method: B U L K I N G.
I’m going to lay out my personal plan to put on 20+lbs of weight and increase my strength doing it.
This is going to require effectively aligning 3 particular strategies with this goal: how I train, how I eat, and how I prioritize rest.
Now, my goals are loose.
I’m not worried about fat accumulation. As far as workouts or fitness itself goes…. I’m not really worried about much else other than cardio, ironically.
It’s because of this single-minded weight gain approach that this process we’re going to be build out is one of simple habits.
My plan is to start basic and then further update/specify the strategy as time goes on. Don’t worry, I’ll update you on those too. If you bookmark this guide, you’ll find that the steps below change as I put the practice in.
Note If your goals are more specific, I will include instruction on how to make the approach as objective as you need.
If you’re ready for a physical transformation, this is an exact example of a plan I’m using to transform… just like I’ve done countless times in the past.
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As per bulking, there is no singular factor that matters more than the mass you have access to.
It could be argued that mental health/recovery is more important than mass access. This argument gets deeply spiritual and I’d like you to rest assured that if it’s meta-physical principles that lead you to believe the next step is actually more imortant, you’re right and you should simply listen to my ideas and ignore the steps all together.
If you live firmly in our world where the laws of physics are non-negotiable, you’re who I wrote this step for.
At the end of the day, the law of calories in, calories out is to be observed.
Use MyFitnessPal.com and Cronometer.com to get a baseline calorie range.
Enter your current weight, and set a weight gain target. Mine will be 1lb per week of weight gain.
-My energy intake goal will be 4050-4200 calories per day.-
If you want to follow along, open up a note on your phone and start with: “1. (calorie goal)
Now, I’m only going to track this specifically for 5 - 7 days. I generally find that my discipline personally doesn’t lack so much in the MAINTAINING of intake once I figure it out, however my default is under eating…. so I’m going to count calories for about a week until I have a clear idea of what 4000 calories LOOKS like and FEELS like. Once I’m clear, it’s just about staying in the mentality.
We’ll talk about that next.
For now, you can use the afformentioned apps to track…. or you can sign up with Vegan StrongFit and use our app. Super easy to use. We just have you take a picture of what you eat and give it a 1 sentence description. The app will do the rest.
If you’d like to sign up, here’s the link to apply with us! https://veganstrongfit.com/pages/apply-to-work-with-us
If you’d rather go more oldschool, use a pen and paper or keep track on a notes app. If you’re tracking calories(or reflecting on anything for that matter), it’s important to do this everyday to get a clear idea of where you’re at with your behavioural progress.
If you’re over/under/incorrectly eating, you can make adjustments only as soon as you’ve reflected on your personal data.
Supplements, across the board, are almost always optional. If you’re a vegan, you should probably be supplementing B12(although if you don’t, no worries because almost every “vegan” specific product is fortified with your daily b12 requirement).
When it comes to fitness though, I’m not a big pill-pusher. I’ve taken pre-workout a few times in my life. Unless I’m missing some deeper science, this is more or less an expensive caffeine-sugar coctail intented to give you those exact effects. A zap and a lack of ability to notice fatigue.
My movement in the gym is constant. The intention to push myself is always top of mind. Pre-workout hasn’t ever felt like something I was missing. Your experience may be different, and that’s ok. Add pre-workout if you’d like!
The ONLY supplement I’ve ever taken consistently(other than a multivitamin) is creatine. I’ll link my Creatine explanaition breakdown here.
The bottom line: It increases muscular energy production. It quite literally makes you stronger. And for bulking? The increase water retention does infact add more weight AND make you look much more jacked to boot.
Throw creatine on this list.
I have an unorthodox set of beliefs when it comes to fitness.
“You can reach any goal you want, doing whatever you want.”
You can get massively muscular and bulky just doing yoga. You can get slim and wirey lifting big heavy weights.
The key is in how hard you push your muscles, and how you’re eating.
My goal right now is to put on weight, and come out on the otherside looking much more muscular than I am now. When it comes to fitness goals though? I only have one main goal right now, which also happens to be the 1st rule of Zombieland.
Cardio.
“But Zach…. do you really think you can get big and bulky just running?”
Yup.
BUT I don’t want to do the extra work that would be required to make that happen, so I’m still going to lift weights(I’ve broken down the above click-bait more thoroughly in previous content. Go look for it).
For the first time in a few months, I have consistent access to a gym with big weights…
…and now that I do I’m feeling the desire to rediscover my strength in the bench/deadlift/back squat/new strength challenges that I can play around with.
(feel free to copy this) Monday: 7am run// 12:30pm gym(push) Tueday: 12:30pm gym(pull)// 6:30pm MMA Wednesday: 7am run// 12:30pm gym(push) Thursday: 7am Qigong// 12:30pm gym(pull) Friday: 7am run// 12:30pm gym(push) Saturday: 7am Qigong// 12:30pm gym(pull) Sunday: 7am Qigong// 12:30pm gym(push) |
Copy this. Use it. Join the Vegan StrongFit program and watch me go through the process exactly.
But I am going to stress here right now: This isn’t rocket science. I’m not going to be using a super-specific plan all of the time.
For the runs, I’m going to switch on a good podcast and go for 20 minutes. I’m going to really feel like pushing myself at certain points(I can confidently say this after 12 years of self-motivated fitness). I’m going to want to just cruise at other points. My cardio is not good enough right now that I feel the need to be more strict. Being this consistent alone will 10x my current capabilities.
For the weightroom workouts, I track my MAX in the notes app in my phone. I will continue to track my max for the bench/deadlift/back squat. I do all kinds of set/rep schemes…. differing every single workout. I have my typical arsenal, and I learn all kinds of from books and podcasts.
After 5 - 10 sets of those “big” lifts, I move on to 3-4 other exercises and finish off with some light cardio. Again, I’m experimenting constantly and the second half of the workout will probably have even more variations.
For the Qigong, I’m switching between guided sessions and self-made sessions. I don’t want to toot my own horn too much here but I have a deep understanding of how Qigong is working with your body and your spirit. As such I think it’s important to build my own routines and practice from a place of flow.
Again, my clients learn a lot of Qigong…. so join up if you’d like to see it become an integral part of you self-care.
If you’re looking at this and wondering where the hell the specifics are…. they’re in the follow up. The showing up and actually doing the work on a daily basis.
You might be at an early stage of your journey where having the EXACT exercises and a fool-proof strategy to get yourself commited is really important. That’s ok! If you know that about yourself…. good. Do it.
I know exactly what exercises I need in the moment, but again…. that’s come from years of training in supervised settings having plans made for me by world-class trainers.
It takes time.
Build out your plan as thoroughly as possible and keep it in a place that’s easy to access and easy to adjust. Clarity breeds confidence, and so the more SPECIFIC your plan is… the easier it’s going to be for you to curb the excuses and show up to carry it out.
Summary-
[Have a way to get yourself in the gym everyday. Whatever you do, push hard. If you’re not experiencing regular muscle soreness, you had better be an advanced fitness practitioner or I DON’T WANT TO HEAR IT if you’re not making gains.] |
One of my most-jacked homies always says ,"the key to big gains is 10 hours of sleep."
Most of us can’t pull this off at this point in our lives….. but you more than likely can do a little better. If right now you’re sleeping 6 hours a night, challenge yourself to add another night.
Currently I sleep between 7 and 8 hours a night on average, although the quality of my sleep has been mediocre due to a lot of factors. I won’t go too deep here right at this moment just because in my opinion, this is my own neglegence. I’m talking getting hooked on some fantasy lore and staying up an hour and a half later than I’d like just reading lore-wiki.
My goal is to set my phone on audiobook mode by 9:30. This will help my brain wind down, and if I can be in bed by 10 I’ll no doubt be asleep 10-15 minutes later.
I want to talk about is the importance of rest OVERALL. If your sole-goal is to get massive(or build muscle, period) you need to prioritize rest over workouts. For a lot of you reading this that are trying to find consistency in the gym, I’d say lower the importance of what I’m about to say a LITTLE BIT…. simply because building the habit of showing up at the gym is the most important step.
Still, I want you to understand this.
Most of your muscles are not fully recovered in 2-3 days between workouts. If you do chest day on monday, and then again on thursday….
You didn’t fully recover.
You want to make sure that you’re creating adequate time between workouts in order to fully recover. Here are a couple ways to visualize this:
Ex.
Monday- Big weight chest/squat day
Tuesday- Big weight back/deadlift day
Wednesday- Rest
Thursday- Rest
Friday- light calisthenics
Saturday- light biking
Sunday- Rest
Ex.
Monday - Big weight chest/squat day
Tuesday - Light calisthenics
Wednesday - Rest
Thursday - Big weight back/deadlift day
Friday - Light biking
Saturday - Rest
Sunday - Rest
All we’re doing is keeping the BIG weight training to a minimum. We can exercise on the other days, but there’s no point in pushing muscles to tear if they’re already torn and not yet fully recovered.
So if we want to get big, we want to maximize our recovery time. This means maximizing quality sleep, and minimizing muslce over-use.
Steps you can take to find your ideal bed time:
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With a strong plan for each of these 3 sections, it comes down to your willingness to engage in the process and reflect.
Bookmark this post if you’d like to refer back to it. Shoot us a message if you’d like some help.
Peace family. Zach
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It seems like everyone is using it......
And for good reason. Creatine Monohydrate is not only one of the most thoroughly researched supplements in the mainstream fitness culture-sphere.
It's also proven to be one of the most effective.
While we'll provide a thorough education on the chemical make-up and implications of creatine within your body, this article has a different main intention. As with any new food or supplement, the pivotal question for any vegan in search of legendary gains arises: Are creatine supplements compatible with a vegan lifestyle?
Will I be left to struggle while the mindless masses ignorantly take use of another exploitative advantage?
To address this inquiry effectively, we need to unravel the intricacies of creatine, from its role in energy production to the process of supplement creation.
Creatine, a natural compound found in living tissues, plays a crucial role in supplying energy for muscle contractions by aiding in the production of ATP (Adenosine Triphosphate). But how are creatine supplements made, and can they truly be considered vegan? The answer is nuanced, influenced by the sourcing of supplement materials and ethical considerations. While many synthetic supplement materials are derived from plant-based sources through fermentation, exceptions may involve animal-derived starting materials.
This article delves into the science behind creatine, explores its production methods, and seeks to shed light on the complex issue of its compatibility with vegan principles.
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Creatine is a naturally occurring compound integral to protein metabolism and found in various living tissues, including muscles. It plays a fundamental role in the energy dynamics of the human body. Comprising three distinct amino acids—glycine, arginine, and methionine—creatine serves as a vital element in the mechanism that provides the necessary energy for muscle contractions.
To put it simply, creatine's primary function revolves around the production of Adenosine Triphosphate (ATP), the primary energy source for our bodies. ATP stores and transfers energy within cells, fueling various physiological processes, especially those involving muscular movement. Creatine steps into this energy production process by allowing the body to generate more ATP. This means that when you engage in intense physical activities like weightlifting or sprinting, creatine helps you summon the extra burst of energy needed to perform at your peak.
In essence, creatine is a natural ally for those seeking improved physical performance.
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To understand how creatine functions in the body, let's delve into the intricate biological processes at play. Creatine primarily operates in the realm of energy metabolism, particularly during high-intensity, short-duration activities where rapid energy production is crucial.
When you engage in intense physical efforts, such as lifting heavy weights or sprinting, your body's demand for energy skyrockets. This is where creatine steps in as a key player. Here's a step-by-step breakdown of what happens in your body:
Muscle Contraction Initiation: The process begins with a signal from your brain to your muscles, triggering muscle contractions. For instance, if you're lifting weights, your brain sends signals to the relevant muscle groups to contract.
Energy Demand Rises: As your muscles contract, they require a surge of energy to execute these movements. This energy is primarily derived from ATP (Adenosine Triphosphate), a molecule that stores and transports energy within cells.
ATP Depletion: The initial burst of ATP gets rapidly depleted during high-intensity efforts. ATP is like a currency that your muscles spend to perform work.
Creatine to the Rescue: At this point, creatine comes into play. Creatine is stored in your muscles as creatine phosphate. When ATP levels drop, creatine phosphate releases its stored energy to regenerate ATP molecules. This process effectively replenishes your ATP currency, allowing your muscles to sustain their contractions.
Enhanced Performance: By aiding in the rapid regeneration of ATP, creatine extends your capacity to perform at high intensity. This means you can lift heavier weights, sprint faster, or push your physical limits a bit further before fatigue sets in.
In a nutshell, creatine acts as a temporary energy reservoir within your muscles, ensuring you have a quick and accessible source of energy during short bursts of intense physical activity. This mechanism is why creatine supplementation has become popular among athletes and fitness enthusiasts looking to boost their performance.
Let's delve deeper into the process of creating creatine supplements to get a clear understanding on what would or wouldn't make creatine a vegan supplement.
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*Note* If you're interested in a solid creatine recomendation, we suggest Bulk Supplements Micronized Creatine Power. Literally the cheapest available on the internet without sacrificing high-production quality.
The creation of creatine supplements involves a meticulous process aimed at extracting and purifying creatine for consumption. Understanding this process is essential to shed light on the vegan-friendliness of these supplements.
Starting Materials: The journey begins with the selection of raw materials. Creatine supplements are primarily derived from two key components: sarcosine, an amino acid, and cyanamide, a chemical compound commonly used in pharmaceutical and supplement manufacturing. These materials serve as the building blocks for creatine production.
Combination: Sarcosine and cyanamide are combined in a carefully controlled environment. This union is a crucial step as it initiates the chemical reactions necessary to create creatine.
Purification: Following the combination of these components, a purification process is undertaken. This step is pivotal in ensuring that the final product is pure creatine, devoid of any contaminants or byproducts. The purification process typically involves filtration and other techniques to separate creatine from other substances formed during the chemical reactions.
Quality Control: To guarantee the highest standards of quality, creatine supplement manufacturers subject their products to rigorous quality control measures. This includes testing for purity, potency, and the absence of any impurities that could compromise the supplement's safety and efficacy.
It's important to note that the raw materials for creatine supplements, sarcosine, and cyanamide, are typically synthesized through chemical processes, and these components themselves are inherently vegan-friendly. They are not derived from animal sources, making them consistent with vegan dietary principles.
However, it's equally crucial to recognize that while the primary components are vegan, the sourcing of supplement materials can vary among manufacturers. In some instances, companies may use alternative starting materials or employ processes that involve animal-derived substances, such as whey or bee pollen.
The bottom line is that while the core ingredients of creatine supplements are typically vegan, the sourcing and production methods can differ.
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Determining the precise sourcing of materials used in creatine production can be challenging due to the diversity of manufacturers, proprietary methods, and potentially complex supply chains. Manufacturers may not always disclose detailed information about their specific material sources and suppliers, making it difficult for consumers to ascertain the origins of the raw materials used in creatine supplements.
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Ensuring Vegan-Friendly Supplements
For individuals committed to a vegan lifestyle, ensuring that the supplements they consume align with their ethical choices is paramount. Here are some practical steps to help you make informed decisions and select vegan-friendly creatine supplements:
Research Brands: Start by researching supplement brands known for their commitment to transparency and ethical sourcing. Look for companies that provide detailed information about their raw materials and manufacturing processes.
Read Labels: Scrutinize the product labels and ingredient lists of creatine supplements. Look for certifications like "vegan," "plant-based," or "cruelty-free." These labels often indicate that the product aligns with vegan principles.
Contact Manufacturers: Don't hesitate to reach out to supplement manufacturers directly. Ask questions about the sourcing of raw materials and inquire whether animal-derived ingredients or processes are involved in their creatine production.
Seek Third-Party Verification: Look for supplements that have been verified by third-party organizations specializing in vegan certification. These certifications provide an extra layer of assurance regarding the product's vegan status.
Consider Alternative Sources: If you have concerns about the sourcing of creatine materials, explore alternative vegan-friendly sources of creatine, such as plant-based foods like spirulina or dietary adjustments that naturally boost creatine levels.
Community Feedback: Engage with online vegan communities and forums where individuals share their experiences with different supplement brands. Peer reviews and recommendations can be valuable in making informed choices.
Stay Informed: Stay updated on evolving industry standards and practices related to vegan-friendly supplements. As the supplement industry adapts to changing consumer preferences, new options and information may become available.
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Conclusion
In our exploration of creatine supplements and their compatibility with a vegan lifestyle, we've delved into the intricate world of energy metabolism, supplement production, and the challenges of sourcing raw materials. Creatine, a naturally occurring compound in our bodies, holds the key to enhanced physical performance, making it a sought-after supplement for those seeking peak fitness.
Yet, the question of whether creatine supplements are truly vegan is multifaceted. While the core ingredients used in creatine supplement production are typically plant-based and vegan-friendly, the complexities of the industry, including variations in sourcing and transparency, demand a discerning approach.
To ensure that your supplement choices align with your vegan principles, diligent research, label scrutiny, and engagement with ethical supplement brands are essential. Look for certifications, seek community insights, and stay informed about industry trends.
In the ever-evolving landscape of dietary choices, the pursuit of vegan-friendly supplements is a journey guided by unwavering principles and a commitment to both personal health and the well-being of our planet. As consumer awareness grows, so too will the options available to support a vegan lifestyle while harnessing the benefits of creatine supplementation.
Most people are coming from Google Search Results. We don't care about a review of creatine powder claiming to be the least-expensive. That's the link to the order page. If you clicked it by now, you could avoid or completely subjective take on an otherwise run-of the mill supplement.
Among the time tested supplements, creatine stands out as one of the most researched and proven options for increasing muscle mass, strength, and overall physical energy. Today, we're diving into Bulk Supplements Micronized Creatine Monohydrate, a no-frills, cost-effective creatine option that's perfect for individuals dedicated to making gains and who prioritize value in their supplement choices.
The price per serving of this creatine offer is $0.59 per serving on the high end, $0.14 per serving on the lower end(assuming a 5g serving).
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Pros: Unbeatable Value and Effectiveness
1. Affordability: Bulk Supplements Micronized Creatine Monohydrate is hands down one of the cheapest creatine options available on the internet. For those committed to their fitness journey, cost-effectiveness is a critical factor in selecting supplements. This product allows you to get the most bang for your buck without breaking the bank.
2. Proven Effectiveness: Creatine monohydrate is a tried-and-true supplement backed by years of scientific research. It's highly effective for building muscle, increasing strength, and enhancing overall physical energy. Bulk Supplements Micronized Creatine Monohydrate provides you with pure creatine power without any unnecessary additives or fancy packaging.
Cons: No-Frills Approach
1. Basic Packaging: While some creatine products come in flashy packaging, gummy form, or sweet pre-workout drinks, Bulk Supplements Micronized Creatine Monohydrate takes a more practical approach. It comes in the regular-degular powder form.... in a simple bag, which may not have the visual appeal of other options.
2. Taste: Creatine monohydrate is naturally flavorless, which means it doesn't have the delicious taste of some other supplements. It's not a treat for your taste buds, and because it's effectiveness in achieving fitness goals far outweighs any taste concerns(in our opinion).... we know the more consistent fitness enthusiasts reading this likely will not care.
Conclusion: A 10/10 for Value and Intention
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In the world of fitness and muscle-building, value and reliability are paramount. While flavored supplements may provide an enjoyable change of pace, creatine is a staple in most serious athlete's supplement routines. In this regard, Bulk Supplements Micronized Creatine Monohydrate shines as the best no-fluff, straight-up creatine option on the market.
With unbeatable affordability and proven effectiveness, this product deserves a solid 10/10 rating for its intention and value. It may not come in fancy packaging or tantalize your taste buds, but it delivers exactly what it promises: high-quality creatine monohydrate that can be consumed in any form you desire.
As lifelong muscle builders ourselves, we understand the importance of reliable and cost-effective supplements, and Bulk Supplements Micronized Creatine Monohydrate ticks all the right boxes. So, if you're serious about your gains and you're always on the look out for good quality supplements on a budget, check out the Bulk Supplements Product Page.
1. You're ready to get working out. You're ready to start working on your diet...
As you get into the challenge though, you find that inner resistance starts to be the main thing holding you back. You might be procrastinating... you might not!
But you're not seeing results, and the inner conversation is making it very difficult to keep going. You know you need to be taking action, but you're not sure how to overcome the struggle of self-doubt and procrastination.
You don't know where it's coming from, and you can't intentionally use your willpower to get passed it.
2. You're tapped in. You're an epathetic person, not just to others but you're trying to exercise that compassion on yourself.
This means that you're considerate of whether working out is "really self love today, because I'm feeling low." You're considerate of whether cutting calories is "really self love today, because I need to give myself some comfort."
What I'm trying to summarize here is that there's a sense that you need to listen to your inner child.... so much so that it's often stopping you from simply taking action.
"I feel like acknowledging these feelings just makes me feel shitty about myself. The more I write this stuff down, the more I feel like I'm opening up a can of worms that's showing me just how insecure I really am."
And heads up, the first few months of any skill really do tend to suck.... so this feeling probably will come up for you. It's completely normal.
Once you've created these sort of "negative affirmations," you want to start to rewrite them.
Re-write "I want to skip the gym today" as "I'm going to set the intention to let go of how I feel and show up to the gym regardless."
That next part of "I'm not making progress" becomes "I know that the process of phyiscal transformation tends to be slow, so I'm not going to gauge how I LOOK as a measure of success, but instead take pride in being consistent."
The deeper you go, the better you'll get. And you'll notice just writing this, just reading it.... you automatically feel better.
You can also simplify the affirmation to be more believable, if it helps.
For example, If "I am supremely jacked and strong and all the girls love me" isn't something you can just hammer into your brain.... take it a few notches down until it's something you can comfortably read to yourself.
"I am putting in the work, and based on what I know about other people's fitness journeys, the consistent commitment to making progress is going to get me to some awesome results."
So on so forth.
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There are infinite strategies, and there are a lot of tools I can hook you up with to help you make more and more progress. For now, if you start to practice this you'll be building a powerful relationship with your inner voice that will inevitably lead you to the tools and systems you need to succeed.And I’m here to make it actionable, so if you’re looking for my philosophy on this stuff…. go watch my other videos. My comments are riddled with pick-me individuals who are sure this thing they haven’t tried won’t work for them, so before you join the ranks of people who are sure they’re destined for infinite suffering….
keep an open mind or walk away.
This works if you do the work.
This is a chemical issue, and if you’re able to recognize that the fear and dred and shame are a result of your hormone levels…. you can accept that this isn’t really your fault.
But it is your obligation.
2. The process to balancing your neurotransmitters(the chemicals we mentioned earlier) is a physical one. It’s not something you’re going to think your way out of.
The reason medication (can) work is because it’s supplying your brain with artificial chemicals, encouraging your body to produce new chemicals, or blocking chemicals that limit your positive/pleasure hormones.
Medication can be really effective, or completely destroy you for the same reason. We’re artificially engineering a process that we can do naturally. Which would work like this….
Excess energy without the tools to channel it turns into anxiety. It’s a very physical experience that ends up manifesting as high energy fear. Depression is a lack of energy manifesting as hoplessness/shame/etc.
But if we can raise this energy(without going overboard, which is why I advise doing things without medication or substances like caffeine FIRST), we’re going to see most of the symptoms slip away more or less as soon as we experience that increase of physical energy.
Pick a few things you enjoy doing that raise your physical energy and write them down. There are no wrong answers here…. This is totally up to you. Conventional exercise… cold showers…. listening to hype music… all of these things can be fair game assuming you follow step 3.
Doing an activity once and getting some mild benefit feels good, but if you’re not consistent it will lead you to chasing this shiny idea that there’s something “better” that you’re just not aware of.
If you’re depressed, you already don’t have the energy for this kind of chase….
So don’t do it. Aim for consistency. Build out a morning routine and an evening routine that you’re willing to practice, reflect on, then optimize to become better.
If you'd like some help overcoming depression for yourself, check out the new Mastermind process we're working on at Vegan StrongFit. If you're ready to guarantee your mental health transformation for the long-term, this is something that will benefit you:
At the time, I called this business FL Fitness.... which graduated into Outlaw Strength.... which then became what it is today: Vegan StrongFit.
This was an experiment at first, as is the situation with most individuals who try to get into online business. It's not built on a product idea. It's not built on a mission of service.
It's built on a desire to escape the hum drum rat race of waking up when you don't want to, to spend 8-12 hours doing work you don't want to do.
Don’t overthink it. It can be simple.
What I want to discuss in this article is how complication and over-valuing of having the "perfect" or even the "right" method held me back from success for years, and how by SIMPLIFYING(and I mean literally thinking and doing less) led me to consistent income and time freedom.
Currently, Vegan StrongFit has helped 300+ individuals transform their minds and bodies using a plant-based diet and a mindset-first approach.
>>>I've also been able to coach/consult many different businesses on their sales/marketing/product delivery methods, which yields me thousands of "extra" dollars in income every year...
In addition to traveling to beautiful places to "house and pet sit..." a source of income from my childhood that I've leaned into as a way to travel and enjoy the world all while getting paid.
Everything I do, I love. I'm well compensated, have incredible time freedom, and according to the internet business "gurus" live a life that's completely impossible.
Which is why after many different business models, significant amounts of trial and error, and picking the main obstacle..... MYSELF.... out of the way time and time again....
I'm finally writing this article.
Because most gurus have no idea what they're talking about. They're giving you shitty advice, and even that shitty advice is being overly complicated.
I'm going to keep this simple:
These are the 4 macro-level mistakes I've made over the years, and the remedies you can use to avoid these mistakes and see consistent growth in your income and the business itself.
If you can avoid them all together just by avoiding where I fucked up, awesome.
If these are a wakeup call to fix your current mess, even better. Because that my friend, is how REAL LEARNING is solidified.
Let's get into it.
_____________________________________My "original business" idea, at least on paper, was a website selling yoga fitness equipment. I had yoga mats, yoga blocks, leggings, tops, and other various products I was marketing toward the female fitness community.
Now at the end of the day, this wasn't REALLY my first business. I started selling electronics on Ebay while I was in kindergarden. I sold thousands of dollars worth of stuff on the internet before I finished High School.
I was mowing lawns in the summer and shoveling snow in the winter. I was sending Venmo/Cashapp/and Stock Exchange invite codes and making money that way. If you know my story, you know I made a lot of money selling various illicit substances between 17-22 years old.
I had a ton of entrepreneurial experience, but I got wrapped into the social media algorithms which ultimately led me to a feeling like I needed to be doing "the right thing."
I wish someone would have asked me 2 questions and mentored me through them:
Because I'd already made a ton of money in retail arbitrage. I'd already made a ton of money in landscaping service. I knew how to buy in-demand supplies in bulk and then sell them as individual packages for a profit.
But I was surrounding myself with a cacophony of information saying
"pick-a-niche-start-dropshipping-do-amazon-fba-blahblahblah"....
And I felt like I needed to be on the cutting edge, so rather than doubling down on an already consistent ability to profit, I chased the shiny object.
I could have succeeded in ANYTHING, even the new store I started, but instead I chased the golden rabbit.
This is a good lead up into....
After trying to dropship cheap yoga gear from China(and for those of you that don't know, dropshipping is advertising a product from a supplier who will do the shipping/production for you. You just do the marketing and label it as your own),
I decided it wasn't going to work. I didn't have control over the product quality and it took more than 2 weeks on average to get to my customers. Huge no-no.
I decided to try a new thing I'd learned about: Amazon FBA.
That's right, all of the hurdles I'd faced with crappy products and insane shipping times.... I thought it would be solved by investing thousands into a product ALSO made in China of which I'd have even less control of because it was pretty much now only between Amazon and the Chinese supplier.
Genius.
So I did "market research," chose a COMPLETELY DIFFERENT PRODUCT MARKET, and spent $5000 custom making weight-lifting straps.
Well, the first real buyer had the straps fall apart on him. I hadn't effectively tested the product, just paid a couple people to try it out.... however I didn't wait for their feedback before making my bulk order OR SELLING IT ON AMAZON.
I received two 1-star reviews.... and my store's rating was destroyed. No one else purchased the straps, Amazon continued to charge me for having this stock sitting in their warehouse, and I was down thousands of dollars with no escape in sight.
There's no happy ending. I told Amazon to throw out the inventory and I marked it all as a loss.
With physical products, you have to make sure you're going to be able to sell your product. This requires in depth research.
You then need to thoroughly test your product to ensure it's functional and really it should have some sort of competitive advantage.
You then need to pay fees to have your products listed. You need to advertise and run effective back-end email campaigns to build interest. This requires money up-front.
If you do end up making sales, you have to package and ship/manage customer returns and complaints/consistently have new products and catchy marketing to fit the seasonal consumer desires...
It's a lot.
Now imagine you're going to offer a service.
While it's possible to have an approach this simple for selling a product, it's going to be much harder to make the kind of money you could make selling a service.
Why?
Services are built first and foremost on relationships. It plays to a positive effect when selling a service for you to do things like directly reach out or get on a "sales" call with someone interested in what you're offering.
If you've ever had someone reach out to you through the DMs seeing if you're interested in buying supplements or hair-care products.... it just feels sleezy.
Why would you need to DM me? If I need new shampoo, I'll just go buy it.
But if someone slides into the DMs offering to transform your stock portfolio, or help you get ripped, or help you transform your confidence in dating.... that's much more intriguing.
And a service is BASED ON THE NEEDS OF THE INDIVIDUAL CUSTOMER. A conversation feels more personal, like the service provider really cares about helping you.
If this is something you'd like me to expand on more, drop a comment. I just think from a logistics perspective, it's way easier to start a business where you're providing the service version of something you're already good at.
(PS if you'd like to learn about how to "productize" your knowledge into a service that's totally unique, let me know and I'll make some more content on this.)
Or you could say, not relying on self-learning. By the summer of 2021, I'd already spent almost $10,000 on business coaching overall.
Looking back, much of it I would say was completely worthwhile. The first business coach I ever had was a dude from New South Wales called Matt Cama.
Matt was an incredible coach. He showed me how social media content could be tweaked just slightly so that every idea I had could be turned into a value packed post that would attract people to my offers.
He showed me how to walk through a simple series of questions while on the phone with a prospect that would lead me to having a clear idea of what they needed as a solution... while simultaneously getting them to commit to working with me before I even presented a price.
His coaching was an epic foundation that led to my first sales as a fitness coach.
I should have paused there and focused on implementing what I'd learned, but the action-laziness got to me and I fell into the dangerous trap of "analysis paralysis."
I didn't have the confidence or the initiative to do the work...
And so rather than building that confidence... rather than facing the insecurity and building the internal systems to BECOME WHO I NEEDED TO BECOME...
I outsourced it again. And again. And again.
Until I'd spent thousands of dollars learning the same things over and over again, and still I had a drained confidence tank with no idea how to fill it.
There isn't a long lecture that needs to go here. The solution is simple.
Most people spend 80% of their time learning and only 20% of their time doing, believing that when their confidence is low there's "just something I'm missing."
It's the feedback from going out and taking action. That's what you're "missing." How do you avoid it? Rectify the following:
And by simple we mean clear, dependable, structured in process.
Your physical health protocols should be simple. Your mental and emotional health protocols should be simple. Your relationships should be simple.
And what you have to do in your business should be simple.
My coaching business has never been complicated.
Originally, it looked like:
What did I struggle with? The confidence to reach out. The fear I wasn't saying the right things. The deep desire to have a fully automated system that would allow things to be easier.
All of these "problems" could have been overcome so much faster had I acknowledged that confidence comes with action and reflection. Improving a system comes from specific spot-treatment and an ability to automate what's already working.
But rather than staying consistent and progressively fixing/automating what I could..... I chose not to trust myself and instead exist in that "80% learning, 20% doing" mode.
Simplicity allows you to keep your schedule clear and measure the simple tasks you're doing on a daily basis, comparing and contrasting with your results.
“You should be too busy to 'do coffee,' while still keeping an uncluttered calendar.” -Naval |
The bottom line is you can make money doing anything. The easiest way is to choose something that you're confident will be a real value-add to the people you end up serving. If you can't keep the actions simple, you won't be able to make the growth dependable. Learning comes from doing, and so if you're not confident enough to take action.... you're probably not going to solve that just by paying someone to teach you more things.
You're not missing the next tip/trick.
You're missing a fully-charged mental and physical energy battery. And you charge that by…
...whether you feel like it or not.
I'm starting a mastermind to help people accomplish just that. Business gets easier when you get more balanced. Here's a video where I explain the process:
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Welcome to the article I thought I would never write. Infact, I HOPED I wouldn’t ever write it. People that discuss deeper spiritual concepts in a way that’s accessible to the
So first off…. I want to make it clear that this is not going to be laid out as some exclusive cult conversation.
This is for everyone.
If you’re big into motivation psychology, this is for you.
If you’re into quantum reality concepts or energetic manifestation…
Same thing.
You people already working with the information… this stuff will be really empowering for you.
But like I said, I made this for everyone.
If you’re open to something empowering, this requires no prerequisites and results are evident damn near immediately.
This is the script. This is the standard issue operators manual.
This is my narrowed down version of how to command the world around you rather than have it command you.
“Why would I want to do that?”
If you're asking that question, it's most likely because you have a strong compassion compass. I’m glad to hear that.
And I want to acknowledge the implications of what it would really mean to, without any strings attached, control reality with your mind. That’s pretty much game-set-match.
“You’d basically be god at that point, right?”
Well, this is where we clear up the clickbait. While I do hold a lot of these deeper spiritual concepts close, I try to take action based on assurances.
Moving mountains will likely be far harder than creating a business partnership. Why is that? Probably because even while we have a society that seems values intellect and strategy, most of us are raised from a babe looking at reality as a fight.
One where you’ll need physical, mental, and emotional force to pass the rounds and ultimately win.
What you're is the practice of mental and emotional control. Especially if this is your first exposure to this kind of information, you’re going to want to search for your own habits in these pages rather than the techniques.
The thing is, while getting into soccer(read it and weep) or breakdancing might come from the perspective of starting from scratch…. Your practice of Inner alchemy began the moment you opened your eyes.
*Some may say you’ve actually been catapulting through nebulas for zillions of years. To that I say, even so…. Conception seemed to rattle the memory a bit.
Like any self-taught athlete will tell you, unlearning can be monotonous and incredibly frustrating. So now, imagine doing it with the way you think. Imagine doing it with the way you REACT.
I’ll just let that simmer. I’m not trying to be a jackass, but something I want you to realize ASAP is the creating is not nearly as challenging as the “removing of your stubborn trauma-induced self-protection protocol.
It will be pretty hard for you if you’re trying to improve your fitness and you’ve developed a comfort association with sugary baked carbs. It will be REALLY hard for you if you’re trying to heal your relationship with men whilst having a history of violent spouses and relatives in your past.
The good news is, it’s hard for ALMOST everyone. And whatever your aspirations are or whatever your history is, it is possible to do this work.
These principles are based on the writings of legendary leaders and high achievers who’ve, at least according to them, experienced the highest degrees of human fulfillment.
I would not consider myself on the level of people like Pramahansa Yogananda or Richard Branson, but the principles they live by have helped me create some incredible results for myself.
Let me give you some examples:
And I continue to see incredible results every day manifesting in my health/wealth/and relationships, happening the more I’m able to adopt the following principles.
The nutshell of “why’ any of this would be meaningful to you, really comes down to you. Consider those big 3: Your health, your wealth, and your relationships. In your mind’s eye, what’s the best case scenario in your life right now in each of those categories?
What would it FEEL like (look like/taste like/smell like) to be in the best state of health according to you right here and right now?
Do the same for a life where you’re financially and experientially satisfied. Now again for a life where you’re fulfilled in all of your relationships.
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Bonus challenge: The savvy action takers already read the instructions. For my stubborn 80% learner 20% doers…. Take 5 minutes and actually do each of those 3 visualizations. You’ll be glad you did.
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This is what’s possible for you just in the next few years should you decide to take command.
But if it’s that easy….
Why doesn’t everyone do it?
Everyone does do it though. Everyone IS imagining. Everyone IS taking action based on that mental conception, and then reflecting on the situation through their own lens. All of this is like a cycle.
No, everyone IS NOT “bringing shitty things on themselves.” This is a pervasive belief that we should dispel right away. Even if the Universe is 100% under your all powerful control, you’re feeble human mind isn’t capable of accepting all responsibility for all universal events at all times. And if you also consider most people will never be exposed or never find validity in a lifestyle concept like this, it’s not their fault.
It’s up to you who are ready, willing, and able to take on as much accountability as possible to start seeing the greatest possible gains in your life.
When a person's priorities aren’t clarified
Most people are doing what you’re doing: The best you’ve got with what you’ve been given.
And a lot of the time, that means being irresponsible/tired/depressed/anxious/unkind and irritable/etc etc etc. That’s what it means to live a physical life, however. The definition of life almost EXACTLY: imperfection.
We have to understand and come to a sense of peace with this reality before we can take an effective approach to improving our lives.
The steps to manifesting anything, according to damn near any of anyone.
That’s it? It’s that simple? So why aren’t most people happy? Why do the people that are MORE aware of the processes and systems of accomplishment often seem even more unhappy than the people that don’t even know it?
Because most of us desire things far greater than the things we’re prioritizing. BEING, DOING, HAVING more or different than we currently are, without aligning our identity with the achieving of those things. And then, we saturate in that feeling of lack and inadequacy.
When a person’s priorities aren’t clarified,
… it shows up as a life riddled with intrinsic challenges.
This isn’t set up to blame you.
There are traumas and damaging expectations you’ve cultivated that probably make zero sense to blame you for.
I don’t have to convince you that NOT having them would be an improvement, however. And even if you don’t fully believe you can eliminate the baggage these experiences have stacked in your life, I want you to have the courage to acknowledge the implications…. And my hope is that the methods I provide further down will prove their efficiency and change your life no matter what you “believe.”
I want you to have proof that you really can feel better and have the experiences you want to have.
There’s two ways to get there.
The first is frankly the most conventional and least commonly followed - Let go of all worldly desires.
The second is to do what most people simply don’t do: Practice reflection and use the tension of desire to align yourself with those achievements.
(This isn’t a paper arguing the morality of desire. I said I was going to give you the exact steps, I’m going to give you the exact steps. I just want to at least touch most of the most common considerations, because if you feel the need to force yourself to ignore a life of selflessness…. There’s something you need to work on there. )
So just a quick recap, in order to create whatever we want,
Then we need to navigate the relationship that we have with our human capacity to become irritable. We know this is a huge dilemma
(by it, we mean literally any human’s life).
Let’s do a deep dive on what exactly these would look like as a stand alone or habitual practice.
Recommendation: Find a quiet place where you can clear your mind, and try to visualize the end result. The goal with this is to focus on FEELING. With practice, you’ll be able to associate thoughts and feelings to the point of an embodied STATE in regards to your desired achievement. The clearer you get on what this looks like/feels like/ and how YOU show up( in other words, exist), in the scene, the easier it will be to re-identify. We’ll talk more about that below.
A big part of this is to reinforce that concept of identification. Repetition builds mastery, and when you use practices like journaling or affirmations, it makes your ability to identify with this higher-achieving version of yourself far easier. Another supporting function of this whole idea is what a lot of people call “brain dumping”, or simply that your brain only has a limited amount of storage space. When you transcribe your thoughts onto paper, you’re subconsciously telling yourself that whatever the goal is…. It’s enough of a priority that you’re willing to write it down.
Side note: Literally any and all writing practices serve this function. You’re prioritizing it enough to make a hard copy of it, and your identity becomes more and more in alignment with these things that you’re prioritizing.
What is shadow work? From a technical perspective, it’s a term used in psychology and personal development that refers to the process of exploring and integrating the unconscious or repressed aspects of oneself, often referred to as thea term used in psychology and personal development that refers to the process of exploring and integrating the unconscious or repressed aspects of oneself, often referred to as the "shadow self."
The concept was first introduced by Carl Jung, who believed that the human psyche is composed of both the conscious and the unconscious mind, and that the unconscious mind contains aspects of ourselves that we may not be aware of or may not want to acknowledge.
These aspects can include repressed emotions, beliefs, memories, and behaviors that we have pushed into the shadows of our psyche because we’ve deemed them unacceptable, shameful, or threatening.
However, these unacknowledged parts of ourselves can still impact our thoughts, feelings, and actions, often leading to negative patterns and behaviors that we may not understand or have difficulty changing.
So how does one practice this?
By dedicating yourself to a lifelong practice, first and foremost. If you went back to the 1600s and asked legendary samurai Miyamoto Musashi the secret to improving, he would tell you to make your very life a practice of the art you’re progressing in. Your training session is 1, and it is 24 hours a day… as many days as you live.
"Today is victory over yourself of yesterday; tomorrow is your victory over lesser men."
Objectively, the steps of shadow work are a sort of cycle that’s a life long commitment. :
There could be no better use of the phrase “easier said than done” than in this moment. Shadow work is a fancy name for a lifelong commitment that is fucking challenging. I’m not going to draw this out, if having deeper guides into how I conduct “shadow work” with myself and my clients, drop a comment or send me a message.
This is powerful stuff and if there’s a demand for it I’d like to meet that demand with value.
First things first, I'll give you my exact step-by-step workout routine/diet process I used to look like during my pure-body weight exercise experiment in 2020. What I'm going to explain in this writing is how to make it work, and how to make it stick. Just jumping to the end without following the road map means you're not actually going to get the results, so first start by just trying to absorb the HOW.
You have to really want to.
I talk constantly in my content about how gaining muscle at home is a power-move, and it is BUT...
It's a power move because it's hard.
It doesn't induce the same kind of dopamine-reward brain chemical loop. Why? The environment is different. For some people this also means no music, which is another bit of external motivation that you lose working out at home.
You may not realize it, but if your go-to workout environment has been a gym up until this point, getting into at-home/equipment free workouts is going to be tough.
The next thing to understand is that for the most part, the biggest factor over the long-term in deciding whether or not you reach your fat loss/muscle gain results without a gym...
... is going to be the exact same thing as it would be with a gym⬇️
Consistency.
Whatever the rep scheme you use, whatever the exercises you use, whatever time of day you choose to do the workouts or even for how long....
None of it matters NEARLY as much as how many times you DO the workouts.
How many times a month/week/day is totally up to you, and the more you learn how to really leverage things like rest, types of workouts, nutrition, etc.....
“How many times” will become something you have a strong grasp of.
For now....
....just think 3 - 7 times a week for the rest of your life.
Success is guaranteed.
Which leads to the details: The nutshell of understanding strategy is that you can choose anything.
AS LONG AS IT’S DONE CONSISTENTLY, it will work wonders for your progress.
>You see your favorite fitfluencer post a dope video edit of them doing 4 different exercises in the gym. I recommend naming those exercises, but you don't even need to know what they are.
Simply try each exercise with an average set and rep scheme. Say your fitfluencer does Squat jumps, glute bridge(and really hikes it), stair stepper, and incline walking on a treadmill.
You could do this as a workout yourself. Here's an example:
If you want to really take the learnin' to the next level.... try this beginner activity.
Begin your workout:
Take these exercises and try to do each one 10 times. Either do them one after another like this, resting for 2 minutes and then going again, or do 3 sets of each exercise for 10 reps, and then call it a day.
The first strategy is called a circuit. The second strategy is your classic consecutive exercise set-rep split. Both work. Just pick one.
But with each thing you do, be deliberate about WHAT YOU'RE DOING before you start doing it, and then focus on doing the movements correctly and with some power when you do them.
If you want to get the most out of your workouts, you've gotta bring your A-game every time. Ask any body-builder, and the 2 aspects of what people aren't doing enough of are typically:
That means if you're going to pay attention to any couple things while you're working out, it's not going to be doing all 15 exercises of your new HardXBody course(I made that up you get the idea) or only working out fasted before 2pm and no earlier than 9am because that's when your early stage ketosis begins.
It's going to be about giving your all and paying close attention to experiencing the movements. As a new life-long athlete, your best interest is in learning to harness freedom of movement and understand healthy exercise form. Don't worry about being perfect, "worry" about not being an egoic balloon head so much that you fuck up your body.
You're building a skill, and you should expect to go through the iterations of beginner, to intermediate, to advanced level just like you would with any skill.
If you just focus on staying consistent and showing up.... the results will follow.
To understand with everything so far:
Now what's following this is 2 more articles that will help you understand exactly how to eat, and exactly what workouts I've used in the past to build incredible physical results for myself.
Make sure you're following so you get to see those when they come out over the next few days, and if you want to see all of this laid out in a convenient follow-along workout schedule that I've put together you can click the link below to get access to that
Let me know if you found this article valuable! Give it a share and drop a comment telling me what resonated with you!
]]>All mental skills can be broken down into 2 basic capabilities:
If being able to do these things on command doesn't interest you, stop reading🛑
In this thread I'll give you my 2 best strategies for falling asleep on command.
First and foremost, getting good-quality sleep such that you wake up every morning feeling well rested has got to be your #1 priority in terms of improving your health.
Mental health/physical healthy/spiritual health....
The quality of your relationships and your career and literally everything else begins with how you feel. How well you sleep, and what you're feeding your body are the 2 most important things to think about.
A few signs you're not getting enough quality sleep:
There are plenty more but those are some of the more major cognitive signs.
Luckily, overcoming this can be pretty easy.
I'm not going to tell you it HAS to include anything in particular(other than turning off screens at least an hour or so before bed, the hardest one I know;) , but if you take the time to condition yourself to a short consistent pre-bed process...
You'll start to show your mind/body what going to bed looks like, and thus your physical-clock will "Ah it's time for bed!" and you'll automatically find it easier to relax and fall asleep.
When you actually do get into bed, understanding how meditation works as far as using the mind to relax the body is invaluable. We can talk more about this in another thread, but for now this is the simple approach that will help you fall asleep asap:
Someone once responded "ok so just relax..."
No. Relax your face. Relax your shoulders. Relax your chest. In that order, consciously focusing one particular area after the other.
This will keep you focused.
With any of these practices, it begins with a strong intention followed up by a deliberate practice.
Put these things into action EVERY SINGLE NIGHT and I guarantee not only will your sleep improve, but every other area of your life will improve as well.
Share this if it helped!
]]>In the thread on healing chronic pain I wrote recently, the 2nd step of the philosophy is:
The pain is due to mild oxygen deprivation.
Here are 4 breathing exercises anyone can use to increase blood oxygen content, and help you experience instant muscle relaxation:
1. Deep breathing: This involves taking slow, deep breaths in through the nose and out through the mouth. To practice this, inhale for a count of four, hold your breath for a count of seven, and exhaling for a count of eight.
Repeat this pattern for several minutes, focusing on taking slow and steady breaths. This is an excellent introductory practice for meditation as well, as the simple practice of focusing on breath is one of the fastest ways to complete mental dissociation.
2. Pursed lip breathing: This exercise involves exhaling through pursed lips, as if blowing out a candle. To practice pursed lip breathing, inhale through your nose and exhale through your mouth, making a "whoosh" sound as you exhale.
Since you're using a small amount of "force" to complete the exercise, you're strengthening the mind muscle connection between your unconscious breathing method and real proper breathing. This stuff is a skill, and the more you practice the more natural proper breathing will feel
3. Diaphragmatic breathing: This exercise involves focusing on breathing from the diaphragm, or the muscle located between the chest and the abdomen.
To practice diaphragmatic breathing, place one hand on your abdomen and the other on your chest. As you inhale, try to feel your abdomen expand and your chest remain still. As you exhale, try to push all of the air out of your lungs.
This is the state of breathing you ultimately want to become your go-to. Throughout your day, do a check-in with yourself : "Am I breathing through my nose, and is the breath filling my diaphragm?"
This SHOULD be your natural state.
4. Alternate nostril breathing: This exercise involves alternating the nostril you breathe through during each inhale and exhale. To practice alternate nostril breathing, place your right thumb over your right nostril and your right ring finger over your left nostril.
Inhale through your left nostril, then close it off with your ring finger and exhale through your right nostril. Then, inhale through your right nostril and exhale through your left nostril. Repeat this pattern for several minutes.
The yogi's didn't think alternate nostril breathing was key to enlightenment for nothing. If you find that you're consistently only breathing through one nostril, you know you have an opportunity for massive increase in blood oxygen level- so get practicing!!
Was this helpful? Give it a share and leave a comment with what resonated with you!
First things first. >>Motivation is a skill.
We shouldn't have to say this in 2022, but the nutshell: You can get the seeds from books. You can get them from podcasts. You can get them from music or getting high or whatever you want.
Until you practice cultivating the APPLICATION of motivation, you don't have the skill.
This is a hard truth for a lot of 80% learner 20% doers.... and a big part of why they sometimes ultimately end up feeling like they're getting dusted by people more novice than they are.
So practice motivating. Flip the switch. Do the Do.
I think it's a safe tool to look at >procrastinating and >motivating as two sides of a scale.
HOW OFTEN and in HOW MUCH Minutes/Hours/Etc are you choosing to stay in a particular mode?
Doing or waiting?
Observe this. Shrinking the window between thinking about taking action and actually taking the action is what the SKILL of motivation really looks like. If you want some actionable steps on building your capacity for motivation, comment below and I'll write another post.
Now how does this have anything to do with how you feel about yourself and your reality? Everything.
Reading this, you're already classifying yourself as a doer, a procrastinator, or a not-sure-what-I'm-doing-but-still-doing-er.
But, you're already a doer someway/somehow. Maybe you can't figure out how to take the time to do mindset work or build a passion project, but you're showing up for your workplace or your family every day without fail. When it comes to self work....
A lot of people I meet have the experience, typically both that- A. there's no real time to dedicate to a self-work deep dive and B. when you do dive in, there's so fucking much there that you can really only acknowledge that "you'll never become a genuinely healed person."
The fact of the matter is however that you do know how to motivate, but for the most part you've not made the connection that the way you work on your mental health or your passion projects?
Is the exact same way you take your kid to school at the crack of dawn. You just do it. You take your thinking cap off, give it a good wash, and while it's drying practice not thinking. THINKING , in this context, is the space between knowing what to do and actually doing it.
Remember, data comes from doing. So whether that's finally getting consistent with shadow work journaling or making tiktoks with your singing bowls,
Something inside of you doesn't trust the process.
And how can you blame yourself? You've never been consistent enough in this particular area to see results. Remember, if you don't trust the process, you're not going to follow that process.
But the only thing that's going to build that trust is an uprfront investment of blind faith.
Take the time > TRY with a degree of consistency> see results and build that element of your identity.
Hard things become comfortable with practice. If you found this helpful give it a share and let me know what resonated with you!
]]>This is a mindset practice that may be helpful for you in managing chronic pain. Recently, I've been studying the concept of changing the focus from physical to psychological when it comes to overcoming pain.
Disclaimer: This is based on MY EXPERIENCE healing pain from injury.
I'm going to talk a little bit about how I plan to mitigate, and potentially overcome my chronic pain in 2023. As some background, I injured my back in 2018 and up until recently, exercise only served to exacerbate the pain. An idea of my specific challenges:
>Lower back pain(original injury was a bulged L5 disk). Right leg sciatica. Constant shoulder pull/injury in my right shoulder. Severe lower neck pain and severe headaches(assumedly from tensions).<
It is important to note that chronic pain is a complex condition that can have a variety of causes, and it is often best managed through a combination of approaches, including both physical and mental strategies.
Mindset exercises, such as mindfulness and cognitive behavioral therapy(CBT), may be helpful for you in addressing some of the aspects of chronic pain as it has for me. The philosophy that has really changed the game for me has been the 12 Daily reminders created by Dr. John E. Sarno.
Dr. John E. Sarno was a physician and author who developed the concept of "tension myositis syndrome" (TMS), which he believed was a significant cause of chronic pain, including back pain, neck pain, and other musculoskeletal conditions.
According to Sarno's theory, TMS is caused by repressed emotions and stress, and can be treated through a combination of education, awareness, and psychotherapy.
It is important to note that while TMS and Sarno's approach to managing chronic pain may be helpful for myself and others...
...there is admittedly limited scientific evidence to support the effectiveness of his strategies. My rule of thumb with any of this kind of stuff: EXPERIMENT EXPERIMENT EXPERIMENT.
The best way to kill your confidence and give up on your healing journey is to read a blog post by some random guy, believe 100% that it will work for you, and then lose faith after a few days or even weeks of leveraging the philosophy but seeing minimal results.
Read this with an open mind. Applying this stuff has been a game changer for me, and my hope is that sharing it can provide you with some insight... especially if you've had similar experiences.
Again, I'm going to present these purely for your own interpretation. My new YouTube video goes deep on my interpretations, and I've linked that at the end.
Without further ado, ere are the 12 Daily reminders:
1. The pain is due to TMS, not to a structural abnormality
2. The direct reason for the pain is mild oxygen deprivation
3. TMS is a harmless condition caused by my repressed emotions
4. The principal emotion is my repressed ANGER
5. TMS exists only to distract my attentions from the emotions
6. Since my back (replace with whatever pain you’ve got) is basically normal there is nothing to fear
7. Therefore, physical activity is not dangerous
8. And I MUST resume all normal physical activity
9. I will not be concerned or intimidated by the pain
10. I will shift my attention from pain to the emotional issues
11. I intend to be in control-NOT my subconscious mind
12. I must think Psychological at all times, NOT physical.
My full rundown of how I'll actually be applying this stuff in 2023 with the goal of becoming fully pain free will be out on my YouTube channel in 2 days. Subscribe so you see it when it comes out:
Whether as a student, an employee, or a project manager... you've probably experienced a hair-pulling cram session where(after perhaps WEEKS of half-effort work sessions, distracted and avoidant...) you managed to submit a project by the skin on your teeth.
After finally getting it done, you vow to NEVER spend another second on your phone while you're working.... only to get back to your desk and automatically reach for your phone.
This is the seemingly impossible challenge: How do I STOP mindlessly scrolling, when I know it's destroying my ability to focus and even more generally... my ability to just be ok with myself in the present?
The reason might go deeper than you think. In her podcast, The Mel Robbins Show, Mel says "The fundamental flaw in human design is that when something happens to you as a kid, you don’t have the life experience, or support system to be able to process what’s happening.
You don’t say, “what’s wrong with these bullies, or what’s wrong with my dad, or what’s wrong with this situation”. You say “what’s wrong with me”. We aim it back at ourselves.
And then this starts to build as a thinking pattern, that there must be something wrong with me. You aim everything that’s happening out there, back at yourself."
This habit we build as kids, essentially blaming ourselves for circumstances entirely beyond our control, sticks with us until adult-hood.
Procrastination habits offer a beautiful escape. The inescapable enemy(ourselves) is no longer a threat. For now, they're distracted and not contributing to the pain... or so we think.
Fundamentally, the challenge is that YOUR OWN MIND is the threat... and yet with each cram-session and missed opportunity, the band-aid of momentary distraction only contributes to your sense of self resentment. So what do we have to do?
Forgive your inner child. Forgive your current behaviors. Realize these are the remnants of an old worldview….. And now it’s time to change.
The secret is mindfulness. It's awareness. It's literally just knowing objectively: what's going on?
The reality is that you're probably not as "broken" as you either consciously or unconsciously think you are. The whole point of my content is to get you to realize that your thoughts, feelings, and actions absolutely have to align in order for you to achieve the success you want.
This post isn’t going to be at all helpful for you if you’re still in willful self-deprecation mode. If that’s you, you probably wouldn’t be reading this post anyway! So since it’s probably not you…. EXCELLENT JOB!
We’re going to show you how to get even better.
With mindfulness, we’re allowing ourselves to experience reality objectively. Our narrative takes a back seat for a second as the world spins around us…. While we’re seeing it seemingly for the first time.
When the voice does rear it’s ugly head and try to tell you you’re a giant piece of s**t, you’re going to be significantly less likely to believe it. Here, with your heart beating and all of your basic needs met…. The voice starts to get exposed as a fraud.
Follow this process more consistently and eventually you won’t hear from that voice much at all.
What’s better is that you’ll also find yourself almost effortlessly doing the things that you really WANT to do. Writing that paper, working on that proposal, wrapping up that project…..
Internal conflict leads to a desire for escape. Once that internal conflict has been acknowledged and resolved, you’ll find yourself automatically taking the next steps to leveling up.
Give it a try ;)
]]>Here's the video:
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