chris

Gehirn Bauch Magen

Your Second Brain

You’re probably aware that the food you eat effects the way you feel in the short term. You know that if you eat pizza and ice cream you’re going to feel bloated and lethargic shortly after.

But what you probably don’t know is that the food you eat plays a major role in your brain health, mood and the function of your immune system.

Say what? WHAT! Check this…

Your gut (the tunnel that runs from your esophagus to your anus) is made up of hundreds of trillions of bacteria.

This bacteria has many benefits. For one, it fights off the overgrowth of fungus like candida. It also supports your immune system by reinforcing the barrier of the intestinal lining and lowers the chances of the “bad” bacteria getting into your blood stream.

In addition to immune support and fighting off nasty fungal infections, your gut microbiome plays a major role in brain health.

Check this out…

Your gut is  known as your “second brain” due to the fact that your intestines actually have their own nervous system consisting of about 100 million neurons which are typically associated with the brain. That said, the bacteria in your gut has direct communication with the brain. Within your intestines, there are more than 100 trillion microbes (microorganism like bacteria) which make up our gut microbiome.

Your diet, lifestyle and antibiotic use have a huge impact on the health of your gut microbiome. Science has shown that the gut microbiome will impact our behaviors, thinking, and predisposition to a variety of brain disorders. A healthy gut ratio should be about 85% good bacteria to 15% bad. When this ratio gets out of whack our gut microbiome can become dysfunctional, which has shown to be a root cause in anxiety, depression,  ADHD and even play a role in personality traits.

Eating too much sugar, processed foods and frequently taking antibiotics when they’re not absolutely needed wreak havoc on your gut microbiome. Shit foods will allow for the bad bacteria to thrive and take over the bad to good bacteria ratio.

Antibiotics will destroy ALL bacteria, which can allow for fungal overgrowth AND the bad bacteria to again, eventually take over your gut. Of course there are times where we absolutely need antibiotics to survive, or to kick a nasty infection. Those are the times where we need them. However, there are many people who pop antibiotics for any little cold they come down with (and unfortunately doctors who overprescribe them). That’s where it gets bad.

Another thing that many people don’t realize is how bad ibuprofen, aspirin and naproxen pain relievers wreck your gut. These pain relievers have been found to disrupt your digestive flora and intestinal mucus. So if you’re one of those people who pop an ibuprofen for every little headache, ya gotta knock that shit off ASAP!

With all of that said, you must improve the health of your gut through the foods that you eat. The first step is cutting out all of the crap like sugar, flour and other inflammatory foods, and beverages like alcohol.

Then, you can add in a variety of fermented foods that will actually improve your gut and add more good bacteria to your army for gut health. They are, Greek yogurt, Kefir, kimchi, sauerkraut and kombucha to name a few that I personally eat and drink. I also suggest supplementing daily with a quality probiotic.

The foods you eat (and don’t eat) and beverages you drink play a major role in your health and longevity. I want you to understand that good nutrition isn’t only about improving the way you look. It is necessary to improve your life.

Be very mindful of everything that you consume and be conscious of the effect it will have on the health of your gut.

Thanks for reading.


TTS Talk Episode 3: How to Burn Fat and Keep it Off for Good

You want to lose more fat and keep it off. But you’ve struggled with this over and over again.

On today’s episode of TTS Talk, Ruben and I dive into how to get that body fat off once and for all.

CLICK HERE to check it out and be sure to comment below if you have any question.

If you found this episode helpful it would be really awesome if you could share it on Facebook for me. We could only help more people with the help of YOU.

Thanks so much.

Enjoy


TTS TALK: Episode 2-Find Your Why

TTS TALK: Episode 2-Find Your Why

On the second episode of TTS Talk Ruben and I wanted to dive a little bit deeper into helping you achieve your goals.

One of the best ways to do that is by understanding why you set that particular goal in the first place.

One of the biggest reasons why New Year’s resolutions are such bullshit is because most people don’t have a WHY behind their goal.

So CLICK HERE to find out the power of the WHY and how you can find yours as well.

Enjoy the show!

If you found this video to be helpful than do us a solid and click the share button or send it to someone close to you. Our goal is to make an impact on one million people world-wide and we can only do that with YOUR HELP!

Thanks in advance.


TTS Talk: Episode 1

TTS Talk: Episode 1

Welcome to the very first episode of TTS Talk!

This is your go-to YouTube series for everything health, fitness, strength, personal development and mindset. My co-host, colleague and long time friend Ruben Borges and I are prepared to dive deep in helping you transform your body and mind, and share our experiences with you in changing our own lives as well as the hundreds (if not thousands) of people who we’ve worked with throughout the years.

This isn’t just your typical training podcast. We’re going deep in helping you become strong; mentally and physically.

In  Episode 1 of TTS Talk Ruben and I discuss:

  • How we got into training
  • What training does for the mind and spirit
  • What beginners need to do to get started in training

And a whole lot of ball bustin!

Click HERE to watch the full episode.

If you have any questions that you’d like answered on one of our upcoming episodes be sure to drop a comment below and we will be happy to help!

If you liked this episode and found it helpful, it would truly mean the world to us if you would share it with your friends. It’s our goal to make an impact on as many people as possible and we could only do that if you spread the word!

Thanks in advance. Enjoy the show!


Balance is Bullshit

Balance is Bullshit

If you want to accomplish anything of significance in life then you’re going to need to forget about balance.

Balance is bullshit.

Although it’s what most fitness gurus talk about these days.

They say that balance is “the key” to better fitness results, lifestyle, etc.

So, they’re saying that if you want abs, eat clean 50% of the time and dog shit the other 50%.

Want to start a business? Work on it 50% of your workday and spend the other 50% on milfhunter.com. It’s about balance, right?!

If you want to be great at anything, then you gotta be fuckin’ relentless. Forget balance.

I’ll be the first to tell you that you need to enjoy your life. You need to have work and play. In fact, I’m a huge believer in that. However, the time you put into work is going to be considerably more than the time you spend with your friends. If you want to be successful that is.

If you want to lose body fat the ratio of eating clean to eating Pop-Tarts certainly should NOT be 1:1. The truth is you’ll need to eat clean (or eat real food) 90-95% of the time if you want to look and feel better. But these clowns don’t want to tell you that because it’s not what you want to hear.

I am going to tell you that because it’s the truth, and it’s what is necessary for success.

It’s important to enjoy yourself. It’s important to indulge. It’s absolutely important to spend quality time with your close friends and family. But most of the time you should be working on you, working on your business or work and eating well.

If you’re spending an equal amount of time playing X-Box with your boys as you are working on your business then I will assure you that failure is inevitable.

Fuck balance. That shit is weak.

Telling yourself that life is about balance sets you up for mediocrity. And who the fuck wants that?

Do you want to have a mediocre life? Mediocre relationship? Mediocre business?

Hell no!

You want to be great, and balance does not lead to greatness.

Greatness takes discipline, structure, focus, planning and a relentless work ethic so you can then create the time for leisure. But it’s not going to be a 50/50 split.

The same goes for training. If you want to be strong and lean then you’re not going to train only half of the year.

I’m not suggesting that you need to constantly go, go, go all the time. That will lead to burnout.

What I am suggesting is that if you really want something you’re not going to be completely balanced. Your goal, whatever that is, should take up the majority of your time. Then you can schedule cheat meals, play time… whatever.

So forget balance. Forget the gurus.

Decide on what you want, and then go fucking get it.

Thanks for reading.

 


How to Find the Right Training Facility

How to Find the Right Training Facility

You want results.

You want to look better, feel better, get healthy and strong.

You claim that you can do it on your own, so you try and never get the results that you potentially could. That’s because you’re not a fitness expert. You may have an idea, but watching bro-science YouTube videos are only going to get you so far.

And trust me, the guy in your gym who’s sauced to the gills probably doesn’t know as much as you think he does.

The reality is, the best and fastest way to get anything that you want is in life is to hire someone who’s been there before to show you how to do it. Unfortunately most people don’t want to make the investment in themselves to make that happen.

My question to those people is, how bad do you really want it? What does optimal health and fitness mean to you?

You say you want it, but you aren’t willing to pay someone to help you get there?!

I really want to get good at Jiu Jitsu, so I sought out a facility that can teach me. I pay them for their service and day by day I’m getting better. If I just watched videos on Jiu Jitsu, I’d still be getting tied into a pretzel by guys with barely any experience.

The same goes for fitness results. You’re never going to really get the results you’re after without having a professional show you the way.

But beware! There are a ton of bullshit fitness facilities out there. Most are bullshit, actually. You’re probably aware of that, so I don’t blame you for being hesitant to sign up at the first place you see. Nor should you!

So how do you find out which places are the real deal and which are shit? Start by doing some quick research. Find out who runs the place and what their background is. How many people have they worked with? How many of these people have actually seen results? How long have they been training people?

Check out their Facebook reviews.

Check out other social media platforms and see the content they post.

Does it seem like they’re promising the world overnight and guaranteeing you’ll look like The Rock in 48 hours. If so, quickly head to the facility and leave a burning bag of dog poo on their front door.

You’re smart enough to see who the real experts are. Spend an hour or two researching the places you’d be willing to give a shot, and then see if they offer any type of trial program so you can train at their place without making a long term commitment.

What I’d like to see is that they do a thorough assessment before getting you started and find out what your medical history and past injuries are. They should find out your goals, training level, get an idea of how well you can move and a baseline of your general conditioning.

A quality coach will spend some time on a thorough warm-up and get you primed for your training session.

Programs shouldn’t be mindless. There should seem like there is thought and some level of science behind what they’re having you do. There are too many places that will lie to you and say things like “you need to keep the body guessing” and just do whatever every time you come in to train.

That’s not because it keeps the body guessing. It’s because they have no fucking idea how to program, or why they’re having you do an exercise.

With that said, if it’s group training the program should be slightly varied and modified to address whatever specific needs and weaknesses you have.

Coaching should be thorough and you should be taught proper movement. If there isn’t a strong emphasis on quality movement and they are just having you push weight, run for the hills.

That’s a good start.

If you’re only doing a short trial it’ll be hard to determine the kind of progress you’ve made, but you’ll have a pretty good idea if it’s legit by the end of it.

The point of this article is to help you avoid getting sold on bullshit. There’s a lot of it out there, and these places are only concerned with bringing in more revenue.

Avoid the scam artists. Seek out the true experts and hire them to help you get to where you want to be.

Thanks for reading.


You've Been Lied To

You’ve Been Lied To

The fitness industry is a very dark and deceiving place these days. To someone like me who’s truly in love with fitness and has spent 13 years in the trenches studying, taking courses and seminars,coaching, experimenting and obsessing over this shit, that’s extremely frustrating.

It’s not frustrating because these trendy fitness places are making money. Good for them! It’s frustrating because they’re lying to you. And unless you’ve studied in the fields of strength, conditioning, nutrition, and all things related, you have no idea. This opens up the doors for sub-par coaches and trainers telling you that they can help you reach your goals, without having a clue on how to actually get you there safely and efficiently.

And here’s why that’s happening more often.

Useful tools like sleds, TRX’s, battle ropes and kettlebells have become mainstream. These tools (although effective when used properly) alone aren’t what produces results. It’s HOW and WHY you’re using that specific tool in the first place. Simply creating a circuit of exercises with no rhyme or reason isn’t going to do shit for long haul progress. Sure, you might drop a few pounds of body fat early on because of the new stimulus created, especially if you weren’t doing anything prior. But typically those results are unsustainable due to the fact that you never learned how to truly build lean muscle mass.

That mask and those ropes are what got this dude so jacked! Right?

The amount of lean muscle mass that you possess will dictate your metabolic rate, since muscle is highly metabolic. The more muscle you have on your frame, the faster your metabolic rate will be. So what’s the key to sustainable fat loss? Well that will always start with your nutrition, but second is building more lean muscle mass.

Ok so how the f*ck to we build more muscle mass?

That all depends on the individual and how far along you are in your training, but let’s assume you’re a beginner or intermediate lifter. Here’s a sample of how you could pack on some size.

  1. Learn to move properly in each major movement pattern

You have to learn how to execute each movement properly. Since you’re not an expert in the field you’re going to need a qualified coach to teach you how to do that.

  1. Create a plan/periodization

Periodization is a fancy term for having a plan, which is necessary if you want real results. This is where your coach will develop a program based on your training level, age, goals and injury/medical history.

  1. Monitoring weights, sets and reps

If you’re not tracking your weights then progress will be very hard to make. Keeping a notebook with detailed notes of your training sessions is a necessary step to packing on muscle and strength, so don’t neglect this vital step.

  1. Progress and/or regress

Progressions and regressions should be a part of your plan. Everything you do should be done for a reason, with small goals in each training phase.

  1. Execute and stay consistent

If you aren’t executing your plan with enough effort, or aren’t consistent enough in your training, your results will suffer. That means you’re going to need an intelligent prehab plan as well as a thorough dynamic warm-up to drive mobility so you can stay healthy. Because if you’re injured you aren’t making any progress.

Feel overwhelmed? Well, that’s normal. Because this is a lot of shit that you haven’t really learned. But that’s exactly why it’s important to hire real coaches to help you get there.

I would never subject myself to jumping on board with the whole “fun, quick and easy results” bullshit just to try and convince you to train at my facility. That’s because the people who train with us want to be here, and always show up ready to work.

And the results speak for themselves.

Those who train at TTS get exactly what I mentioned above. More importantly, they get the truth. I don’t make false promises or try to make my life easy by avoiding optimal programming. I could easily say “YAY, train 7 days a week and every workout will be different and fun!” and pay no mind to programming. I could save plenty of time that way.

Instead, I fucking obsess over it.

Because I know that’s what it takes to help you get stronger, healthier and better.

What I do promise is that when you train with us you’ll see the difference between a real strength and conditioning program with real qualified coaches, and the best results you’ve ever achieved; if you put the work in that is.

Because your effort will dictate your results.

Some may try a program and notice that it’s difficult. That might lead you to believe that it’s effective. First let me preface this by saying that I am all about hard work. If you want to get strong and jacked it’s going to take hard fucking work. Period.

But HARD does not necessarily mean EFFECTIVE.

I could make a workout really hard and have you do some mindless circuit of burpees, battle ropes and mountain climbers for an hour. But that ain’t doin’ shit for building muscle and strength.

And if all you’re doing is a different circuit every time you train for no rhyme or reason you will not build muscle. In fact, you’ll surely lose it. And now you know what needs to be done to actually lose fat and keep it off so be aware of what you’re doing.

Unfortunately there is no standard set for trainers and coaches. Anyone can open up a gym anywhere, regardless of their qualifications. They can tell you they’re an expert because they got a certification over a weekend, and they can tell you that their program is awesome because of this or that. And maybe what they’re doing looks cool so you give it a try. But after time passes you realize that your results are stagnant or worse, you’re injured. That sadly happens more often than you think.

I set my own standard for myself and for my coaches and have trustworthy mentors holding me accountable.

I pay respect to the coaches who have come before me, and those who are out there making an impact right now. Guys like my mentors John Alvino, Jay Ferruggia, Jim Smith and Joe DeFranco. The great Charlie Francis, Charles Poliquin, Buddy Morris and Louie Simmons. Guys who I’ve studied and some whom I’ve worked alongside to better myself.

Once you train at Tutela Training Systems I guarantee that you’ll see that difference immediately. We are different than any other place out there and I will stand behind what we do until the day I die. Because I and my team work tirelessly to truly help others improve and constantly evolve and improve our program.

We ain’t in this to create some bullshit fad or gimmick.

We’re in this because we love it, and it is our passion to help you become your best self, through strength and fitness.

I appreciate you taking the time to read this.

Here’s to all that are real out there.

 

 

 

 


The Purpose of Life is a Life of Purpose

The Purpose of Life is a Life of Purpose

Many leave this planet confused and unfulfilled.

When the end of life approaches more people are filled with regrets than with the excitement of having given this life their all. And that’s sad.

The masses are quick to quit something that’s difficult and give up before they’ve truly given it a shot. Making life easy and pain free are two of the biggest contributors to a lack of fulfillment. In my opinion, it is partaking in difficult tasks and seeing them through that will lead us to a life we’re truly proud of.

When we quit something difficult, we are then steered away from the direction in which something is pulling us. Conceivably taking steps in the opposite direction of  something we truly want.

The real issue is when this pattern of giving up and finding excuses to not do something difficult becomes a habit. It starts to make up most of what you do. So you become full of excuses as to why you quit, and worse, full of regrets.

Regret becomes extremely overwhelming. Almost debilitating.

You then begin to convince yourself that this is simply who you are. Over time you may expect to quit, so you don’t even try in the first place.

Although temporarily comforting in the moment, consistent comfort and ease will lead to more pain and difficulty in the overall make up of your life. People who want to lose 50 lbs. might get some instant gratification from eating Oreos, but this consistent behavior leads to more pain and unhappiness then muscling through the difficulty of staying disciplined.

I believe that when we live in this way, we are taken further away from our purpose in this life. Our calling, if you will.

When we have no purpose or meaning it is very difficult to sustain happiness. A sense of purpose is what makes us jump out of bed in the morning. It’s what reminds us of why we’re alive.

Purpose gives us something to work for that’s bigger than ourselves.

But finding that purpose doesn’t come easy, and making a living off if it is even more difficult. Which is why you’ll have to go through some struggles and pain in order to obtain it.

But isn’t that what life is about? Shouldn’t we embrace the pain so we can enjoy the comfort? Shouldn’t we embrace the low’s along with the high’s, rather than looking for a way to medicate?

I believe so.

One of my favorite quotes is:

The purpose of life is a life of purpose

If the purpose of this life is to live with purpose, then why the hell isn’t everyone trying to work towards that?

People will say things like time, family and work are the biggest issues, but I call bullshit.

I understand that those things are factors, but if you want something bad enough you will find the time to make it happen. And if you don’t you will find regrets when your number is called.

It’s time that you make the changes in your life you need to make. Tomorrow, next week, next month and next year aren’t gonna be any better. There will always seem like there’s a better time. But that’s just bullshit.

There is no better time to start than this moment, right here and now.

Start the process. Start working towards becoming the person that was given the special gift that you have.

Now get out there and do it.

Thanks for reading.


The 10 TTS Commandments

The 10 TTS Commandments

Training has certainly evolved over the years. We’ve gone from small bodybuilding subcultures to gyms opening to the public and becoming more mainstream, to underground athletic performance facilities to soccer moms flipping tires.

And although it’s great that fitness is bigger than ever (still a very small percentage of the population are training) it has come with its share of avoidable injuries for most. This is commonly due to poor technique and programming, overuse issues, minimal mobility work and lack of a thorough warm-up.

At Tutela Training Systems it is our goal to cut through all of the bullshit and to train with purpose. Everything we do is done for a reason. Our programming has specific progressions and regressions involved, we warm-up at the start of each session and our coaches are trained to make any modification based on the individual’s specific needs.

I believe that training in this way will keep you healthy and strong and lead to a lifetime of results and long term activity.

I want to help you incorporate the TTS system into your own training routine if you can’t train directly with us. In order to do that I want to give you what we call the 10 TTS Commandments so you can pack on more muscle and strength, lose fat and train for the long haul.

So without further ado, here are the 10 TTS Commandments.

  1. Thou shall apply at least 10 minutes of prehab work prior to their training session

Prehab is the work we do to prevent injuries, which essentially prevents having to undergo rehab. This commonly consists of static stretching and soft tissue work by using SMR techniques. I recommend picking out your most problematic areas and addressing them for these 10 minutes prior to your training session, rather than mindlessly running through every stretch in the book.

  1. Thou shall take a thorough dynamic warm-up at the start of each training session

Prehab typically addresses your soft tissue issues and flexibility. The TTS warm up however, will address your mobility. The difference is that flexibility refers to the range of motion of the muscle, whereas mobility refers to the range of motion of the joints. We also use this warm-up to activate your neuromuscular connection (CNS), lubricate the joints, increase the heart rate and core temperature, dynamically activate the musculature being trained and put us into a much stronger and safer state to train in. In the TTS warm-up we use a series of body weight exercises to address all of the above. This can be done in about 10 minutes or so.

  1. Thou shall warm-up on each heavy strength exercise you do

After your prehab and warm-up you’re still not ready to jump right into a heavy squat. You must warm-up specifically for the exercise to help your body gain even more range of motion and adapt to the working load. It’s never a good idea to just toss 300 lbs. on your back and go to work. Take your time and work up to the working load. The stronger you are the more warming up you’re going to need.

  1. Thou shall train with the intention to build muscle and strength

You’re lifting weights to build muscle and get strong. Losing body fat comes as a result to your diet, so don’t try to make your strength work into a cardio circuit. Otherwise, you’ll just end up losing muscle and getting weaker or worse, injured due to shitty technique from the fatigue. If your goal is to improve conditioning then we will prioritize that either after your strength work or on days off of the weight room.

  1. Thou shall modify your training based on your specific needs

If you have really tight, internally rotated shoulders than you probably shouldn’t be squatting with a barbell. If you have elbow pain when doing chin-ups then you probably shouldn’t be using a straight bar. There are tons of modifications you can make to your training where your workout isn’t going to make you worse. That’s the opposite of what you want. Make the modifications you need to continue to progress and avoid injury.

  1. Thou shall not sacrifice form for weight

Here’s the deal. If your form sucks you ain’t gettin’ better, you’re getting worse. Simply trying to push numbers with disregard to your mechanics is going to lead to an injury. Plus, you’re not taking full advantage of the actual exercise you’re training because the musculature is not being hit properly. When form breaks down you’re making some type of compensation. If you focus on quality technique you’ll build MORE muscle, MORE mobility, MORE strength and improve your mechanics. Be patient and train smart. The numbers will come.

  1. Thou shall pull twice as much as you push

Constant pressing and little focus on the upper back is going to lead to shoulder issues. A simple remedy to that is to pull twice as much as you push. So if you are doing a bench press for 3 sets of 5, you should row for 3 sets of 10. Vertical pulling like a chin-up is also important, but since it’s mainly targeting the lats you’re going to want to do twice as much horizontal pulling than vertical pulling, since the lats internally rotate the shoulders. Too much emphasis on lat development could make matters worse if the shoulders are already internally rotated.

  1. Thou shall do some type of sprint variation once per week

A sprint is a fundamental human movement pattern and is incredible for burning fat, building muscle and improving cardiorespiratory conditioning. You should incorporate one sprint session per week. Just be sure to hammer your prehab and TTS warm-up prior to your session. NOTE: Keep in mind that sprinting is stressful on the body. Sprinting on the flat ground has the greatest risk of injury, especially if you have not sprinted in a while. Instead of the flat ground, sprint up a hill or set of bleachers for the same effect with less risk of injury.

  1. Thou shall focus on eating earth grown nutrients and adequate hydration

There’s so much debate about nutrition these days it has become exhausting. Instead of wondering which diet works best, simply eat foods that are earth grown and avoid anything processed. Drink at least half of your bodyweight in ounces per day in water and cut out all juice, soda, etc. Coffee and tea are cool in addition but don’t add any sugar, sweeteners or other shit to it.

  1. Thou shall address flexibility, mobility and soft tissue health daily

Your goal is to get results, feel good and improve your quality of life. If you want that for the long haul then you’re going to need to work on these common issues daily. But it doesn’t have to take all day. Do a little bit for 10-15 minutes every day in addition to your prehab and training. That way you’ll ensure your ability to move freely and without pain.

I know that following these 10 TTS commandments will lead to a bigger, stronger, leaner and healthier you. Stay consistent with them and trust the process.

Remember that the goal is to remain healthy and train long term. Focus on what’s going to keep you strong and in the game.

Thanks for reading!


Get Better Every Day

Get Better Every Day

 

The motto at my gym, Tutela Training Systems, is to get better every day. We use that as our motto because it’s something I instilled in my own life somewhere around 2012.

I decided that in some way, no matter how big or small I will get better every day of my life. So I wrote down a list of things that I knowingly sucked at, and things that I wanted to get good at. Some things were health and fitness related, some were physical skill sets, some verbal communication skills and some were business related.

Once I had this list written out I created another list made up of the action steps I could take in order to get better in each of these categories. Writing out these lists lead to me taking classes and seminars, attending workshops, getting involved in martial arts and hiring some of the best coaches in my industry to help me develop.

As a result, I improved as a coach, business owner and more importantly, a human being. I am nowhere near where I want to be, but I continue to work on myself every day so I keep making progress.

I share this message with you not because I want to pat myself on the back. It’s because you need to see that change is possible, and you can develop skills in any area of your life, no matter how bad you think you are.

So many people I meet hold themselves back due to some type of fear of what other people think of them. I empathize with that because I understand this fear. I’ve been there.

But most of the time the criticism we think other people have for us is  just our own bullshit we put in our heads.

Most of the people that you think are judging you aren’t judging at all. In fact, more often than not, people wish that they could get up there and give that presentation, or compete in the event or… fill in the blank.

It’s YOU who’s judging yourself.

Once you accept that and understand that you are your biggest critic and no one is judging as much as you think they are, things become much easier.

At 31 years old I have evolved in many ways over the years, especially in the last 5. I am able to do things that I never thought I’d be able to do. But that isn’t just by chance. It’s the result of making the decision to develop skills and work on them every single day. I know that by consciously improving my weaknesses I will get better.

And so will you.

But first you need to make the choice and commit to change.

As a result of focusing on self-improvement, my lifestyle, training, nutrition, social skills and business have evolved tremendously.

My training has gone from beating myself into oblivion 6 days a week to training more intelligently and learning the art of Muay Thai and Brazilian Jiu Jitsu (I’ve got a long way to go here).

My nutrition has gone from focusing primarily on physique transformation to eating for health with physique transformation occurring as a byproduct.

In business we went from only 6 members in October of 2015 to about 120 now.

I never thought I’d be able to speak in front of a large crowd but I was able to get on stage in front of 1,500 people and do improv at an event I attended.

My friendships are deeper and more meaningful, my conversations are better, I have more clarity, focus and drive and I’m having more fun than ever.

But this certainly wasn’t always the case. I used to be super insecure, doubted myself and lived in a world of confusion.

If you’re currently living in that kind of space understand that you can begin to change and evolve at any given moment. You’re not stuck in this space forever, unless you choose to be.

This evolution of my own life has helped me learn and understand human behavior, which allows me to help guide others through their own development. And I want to share with you the step by step process in which I followed so you too can start taking action and making the changes that you want in your life.

  1. Make the decision to commit to change
  2. Write down a detailed list of things you want to get better at or change and why
  3. Write out one or two actionable steps you can take to get better in each category
  4. Write out small daily tasks that are easily achievable which can help to accomplish your bigger goals (this can be as simple as saying hello to someone at the grocery store to help with your communication skills)
  5. Read your lists and goals first thing every morning
  6. Hire coaches, mentors and people who’ve been there and already achieved what you want. Trust me, the investment is well worth it.
  7. Take action every single day.

This list may seem simple, but in my opinion simplicity is the key to sustainable results. Something as simple as writing down and reading your goals and action steps is a key component to  success that most people neglect. However it is absolutely necessary for turning your thoughts and ideas into a reality.

By taking consistent action on your list your results will accumulate over time, and one year from now you will be in a much better place than you are right now.

A lot of people also fear making the investment to hire a coach or mentor. We bullshit ourselves and pretend we can’t afford it but then waste our money on meaningless materialistic things. This was one mistake that I’ve made over and over again, and one that I wish I would have figured out sooner. Paying someone to show you how to get from where you are to where you want to be is an absolute no-brainer and I cannot recommend it highly enough. That goes for fitness, finance, business, relationships…whatever! I know that there will never be a time in my life where I don’t have a coach again.

If there’s one thing I want you to take away from this article it’s that change can occur at the very moment you decide to change. If you want it bad enough, your life will change. You aren’t just destined for unhappiness or an unfulfilling life. It’s never too late to do the things you want to do.

Make the changes you want to make, and live the life you want to live. It’s all possible, it just takes work.

Now go make it happen!

Thanks for reading.