A World Connected Has Left Us Disconnected

A World Connected Has Left Us Disconnected

Technology is one of the best things that has ever happened to our society. We literally have the world at our fingertips.

Need a cab? Grab an Uber and have a car at your door in minutes. Want to have a face to face chat with your friend in Bangladesh? Go right ahead! Want to read about the woman who got pregnant and gave birth after being born WITHOUT  a vagina?! Do it! (True story by the way…Google it!)

In my opinion this is the best time to be alive. We have access to whatever we want, whenever we want.

That said, there’s a huge problem with that.

Simply walk into any restaurant and take a look around. You’ll see couples more concerned with social media than each other’s company, fathers replying to emails rather than paying attention to their children and a group of friends that are literally not saying a word to each other, just a table of five staring at their phones.

We are so disconnected to the world around us it’s sickening. And here’s why this has become such an epidemic.

Every time we get a “like” on social media, a text or an email our brains produce more of the hormone dopamine. Dopamine is the same hormone that spikes when people use drugs like cocaine. It is one of the key factors that lead to addiction because we feel good in the moment without any consideration of the consequences.

While dopamine is certainly not a bad thing in itself, it can cause us to want too much of a good thing, on constant pursuit of this spike. This desire to “feel good” leads us to obsessing over every buzz we feel coming from our phones.

This addiction is leading us to be less social, inactive and totally not present. In addition, constantly checking social media updates, texts etc. are a huge reason why we fail to get our most important work done. This can lead to more frustration, anxiety and a lack of fulfillment.

And then of course, what is the biggest excuse as to why people say they can’t workout? They say they don’t have time! How much time does the average person spend on social media per day? An estimated 116 minutes!

So not only are we sabotaging our work and time with our loved ones, people are sabotaging their health so they can sit on their asses and read political rants for 2 hours. Talk about a waste of time!

There is obviously a laundry list of issues with the way people use their devices. I just want to be clear and say that I have no issues with social media and technology. I think it is all great and have built my business by using social.

It’s us that need to change.

We need to change our behavior and have more self-discipline when it comes to checking our phones. We can’t be a slave to it and jump at every text, email or “like” we get. That’s no way to fuckin live! I see it everywhere I go and cringe when I think of how people are wasting their lives staring at a screen all day.

Most people no longer appreciate a meaningful conversation. They are more concerned with what Bruce Jenner’s tit size is than quality time with someone they care about.

I’ve seen a father at a park with his son and the whole time while his son was playing he was staring at his phone. I obviously have no clue what that guy was looking at but I do know that 99.99999% of the time, it can wait.

People are crashing their cars and killing people because they are too busy reading a text. This is fucking madness! People are willing to risk their lives to reply to someone’s text that says “yo” (Which is a sure way to get me to not respond to you by the way).

And I am certainly not perfect and have been guilty of all this stuff. But for the last few years I only dedicate certain times that I check my phone for any reason, and turn it off completely when I’m doing focused work. This has been the best thing I have ever decided to do. My productivity is better, my focus is better and I am no longer a slave to technology. It has been completely freeing.

I highly recommend you try that and start implementing it into your life. This way when you’re working, you work. When you’re with your family you are 100% present. When you’re driving you only focus on that, and maybe some good tunes.

This allows you to take back your life and enjoy the things that mean the most to you. At the end of your life you’ll be happy you enjoyed the precious moments with your children and won’t give a damn about who liked your Instagram post.

Another big no-no is checking your phone first thing in the morning. Most people do it, however it is one of the worst things you can do for your productivity. Right from the get-go you become reactive, rather than proactive. You spend your day putting out fires or getting frustrated before you do anything for yourself. This is a sure way to get less personal development and meaningful work done.

Working on YOU first thing in the morning is an absolute GAMECHANGER and I highly recommend you start doing that immediately.

I hope that you see the significance in this post and begin making these necessary changes in your life. At the very least give your willpower a test and try the tactics I mentioned above for 30 days. I guarantee that you will get more done, appreciate more and enjoy LIFE more! Rather than staring at a screen all day and night.

If you have any questions at all please feel free to drop a comment below or shoot me an email at

Thanks for reading, guys.

2 Valuable Lessons from UFC 217

2 Valuable Lessons from UFC 217

Last Saturday I had the opportunity to see UFC 217 at Madison Square Garden in New York City. Not only were the fights fantastic, but every time I watch a big event I try to learn something from it. Although there were many takeaways from this event, there were just a few that truly impacted me.

My biggest takeaway came from the bout where champion Cody Garbrandt took on former champion, T.J. Dillashaw. This was a fight that has been building up since the summer, since these two were coaches on the show “The Ultimate Fighter”.

There was certainly a lot of bad blood between these two and when they walked into the arena you could absolutely feel it.

The fight began and was just as fast and explosive as everyone thought it would be. Late in the first round T.J. was knocked down by a right hand from the champion and was almost stopped. However he managed to scramble back to his feet as the round ended.

In the next round T.J. sparked the crowd by knocking Cody down with a kick to the head which Cody recovered from. Shortly after T.J. then caught the champion with a right hook directly on the chin, which dropped him and led to the fight being stopped.

We have a new champion! And from this fight I learned a few things…

Lesson #1

There will be times in your life where you get hurt, whether physically or emotionally. There will be something in your life that occurs and puts you down.

But that should never define the outcome of your fight.

Your personal battle may be in fitness, business, family, relationships or anything else that’s important to you. At some point bad shit WILL happen and can derail you from making strides towards your overall goal and happiness. However it’s not about preventing the bad shit from happening, it’s about how you respond to it when it does.

The last place in the world that T.J. wanted to be was lying on his back after getting dropped by the champion in a world title fight. He was derailed from his goal, but only for a moment.

He could have simply given up, but he didn’t. He battled through the challenge he was faced with and in the end came out victorious.

And I believe that there is one big entity that enables us to accomplish something like that, which takes us to my next point.

Lesson # 2

Over the last 12 years I have worked with many people. When I reflect on those who I’ve come across I realize that many of them have goals, but very few of them know why achieving that goal is important to them.

For instance some people have a goal of making more money, but when asked why they want more money they don’t have a real answer. They say stuff like “so I can buy a nicer car” or “so I can buy a bigger house”. If your why is only to buy more stuff it’s going to be hard to put in the massive amount of work it will take to make the money you want.

There has to be a bigger purpose as to why you want to achieve something. When your why is strong enough, there will be a significant amount of emotion tied to accomplishing your goal.

Failing to have a true why leaves you with a sense of insignificance and lack of fulfillment. I truly believe that is a huge reason why there is so much depression and a need to medicate ourselves in this country.

When you look at the Cody vs. T.J. fight what you saw was an unbelievable amount of passion and emotion when T. J. got the victory. It was so intense that I could actually feel it from my seat.

If T.J. Dillashaw didn’t have a true why, and was simply in that cage going through the motions, he would have never made it out of that first round. The raw emotion was so incredible that you know there was a greater purpose for T.J.

And it’s unfortunate that so many people will never know what it feels like to have such implausible emotion about something that you literally roar in victory when your target is met.

And you don’t have to be a professional cage fighter to feel that. If your why is strong enough then you will feel a similar sense of emotion by accomplishing whatever you’ve worked so hard for.

You may even break down in tears when that goal is achieved.

So my advice to you is to find out what makes you tick. What is something that you would die for? What is something you believe so strongly in that you would defend it at all costs? Take some time to think about your answers because within them, you may be able to find what you are truly capable of.

When you tie emotion to a goal you can literally become unstoppable. You will work harder and won’t let the day to day bullshit prevent you from taking action on your dreams. You won’t care what other people say or think because your why will lead you to a razor sharp focus that cannot be blurred.

I feel that there are many overlooked lessons that we can all learn from world-class athletes. Next time you’re watching a big sporting event, think about what it truly takes for these men and women to achieve these incredible outcomes. Think about how much work is required of them to succeed and how strong their driving force must be.

Then realize that they are human beings, just like you and me. And if they can accomplish incredibly hard tasks, then why the hell can’t you?

The answer is inside each and every one of us, so reflect on why your goals are important to you and you will get closer to achieving them.

I hope this post helps you on your path. Be sure to drop a comment below if you have any questions.

I’ll catch you guys next time.

Is your Macro Counting Jeopardizing your Health?

Is your Macro Counting Jeopardizing your Health?

These days, there seems to be a lot of talk about the importance of tracking your macronutrients. For those who don’t know, macronutrients are your proteins, fats and carbohydrates. Macro trackers keep a daily count of their protein, fat and carbohydrate intake to ensure they meet their daily caloric requirement to reach their fitness goal.

That goal may be fat loss, hypertrophy or general health. In order to meet those goals, tracking your macronutrient profile is an absolute must.

It’s what needs to be done in order to have a successful meal plan.

Certain things that need to be considered when conducting an adequate macronutrient profile are the person’s daily activity level, if they play a sport, how often they practice or play, training frequency, training age, lean body mass etc.

Based on the above factors we will then come up with what that person’s daily caloric intake should be, and then total up the amount of proteins, fats and carbs that person should be eating on a daily basis.

However what needs to be considered more than anything is health. Your health should be priority number one with physique transformation occurring as a side effect to eating for better overall health.

And that is what gets lost in all of the social media hype of “counting my macros bro”.

You see, your health and longevity should not be secondary to physique transformation by incorporating shit foods into your diet to complete your macro profile.

For example, you may see someone adding one pound of cheese to their salad because it helps meet their fat intake for the day.

Or, someone may drink a low quality protein powder with complete disregard to all of the artificial chemicals it has.

Sure, you can certainly make some physique changes that way, but you’ll be doing it at the expense of your health. That is where people need to recognize the issue in the message they’re spreading.

And here’s how to change that…

For just a moment, start thinking of the MICRONUTRIENT profile in your foods rather than just the macronutrients.

I’ll elaborate…

Micronutrients are the nutrients that make up your foods, like vitamins and minerals. Rather than solely focusing on your protein, fat and carb content focus on WHERE these macros are coming from.

Let’s play a game so you can get a better idea of what I’m talking about.

Choose the foods with the better micronutrient profile.

  • White bread or Quinoa
  • Spaghetti or blueberries
  • Big Macs or Organic free range chicken
  • Cheese or coconut oil

If you guessed quinoa, blueberries, chicken and coconut oil, congrats! If you guessed bread, spaghetti, Big Macs and cheese then I pray for your mental well-being.

You can meet your daily caloric requirement by eating shitty foods but the inflammation they cause will certainly be at detriment to your health.

When you dial in your micros along with your macros that is when real, sustainable results occur. And, more importantly, that is when you will see the most improvement in your blood work.

Once you start eating REAL FOODS with a quality micronutrient profile your body starts to improve in many ways. Your immune system improves, your cognitive ability improves, your energy improves, your digestive system and gut health improve. Your body becomes enhanced down to a cellular level.

If you’re functioning better at a cellular level that means that fat loss, strength gains and hypertrophy, as well as improved performance, comes at a much faster pace.

However the best key indicator if a diet is optimizing your health is a complete blood panel. I recommend getting blood work done every 6 months to see where you stand.  I suggest getting an extensive blood test at places like the Nutrition Treatment Center rather than just a routine CBC. But I understand that insurance can be an issue so for now, just get what you can afford.

Remember that your health is your top priority. Once you focus on the quality of your food rather than just your macros, everything changes for the better.

Including your physique and performance.

If you are only concerned with your macros you may be eating foods that are causing a fuck-ton of inflammation and wrecking your digestive system. These two things are directly linked to disease so keep that in consideration.

I really hope this article helps clear up a foggy topic. If you have any questions at all, please feel free to comment below.

Thanks for reading, guys.


Need and Want: Know the Difference

Need and Want: Know the Difference

Over the years I have worked with many different people. Often enough, many of them have told me the things they “need” and why they are being held back from achieving their goals.

They say they can’t get 8 hours of sleep because they “need” to unwind. Which really means they want to stay up and watch mindless TV rather than rest.

They say they need to eat fast food because they don’t have time to meal prep. Which really means they don’t feel like meal prepping and would rather eat shit food, rather than spending the extra hour per week cooking.

They have also said that they don’t have time to train because they need to… fill in the blank.

Most people describe their “wants” as their “needs” which, in reality, are two totally different things.

Here are some of the things you need:

  • Water
  • Sleep
  • Quality food
  • Exercise
  • Shelter

Here are some of the things you want:

  • Pop-tarts
  • French fries
  • Ice cream
  • Pizza
  • Hookers

See the subtle difference?

Consider that your wants and needs are very different, and sometimes you may not want to do the things you need most. But it’s when we push through our weak moments and do these things anyway that we gain some momentum. Once we gain momentum these actions turn to habit. Once good habits are created then things are consistently getting done and you have just made a hell of a lot of progress.

What’s funny about what I do is that most people already know what they have to do. They just need someone like me to guide them the right way and hold them accountable. Sure, there is more complexity to certain things. Whether it be program design or understanding the human body and human behavior, but most people know that broccoli is a better choice than Cheese Whiz. Most know that a piece of grilled salmon is better than a fatty steak fried in butter.

It comes down to making choices.

And for most people their “wants” dictate their decisions, regardless of the negative impact it makes on their lives.

If you ever want to get anywhere in life, you have to get a handle on that shit. Otherwise, you make bad choice after bad choice, which leads you to just going through the motions and not getting the most out of your life.

People that live this way typically have no hobbies, hate their jobs, have bad relationships, are overweight, unhealthy and don’t spend enough time with their friends and family.

And when I ask why they don’t work out, start a new job etc. the usual reply is “I just don’t have enough time”.

Really? You don’t have 3 hours per week? Ok how about 2 hours per week, can you manage that?

Can you wake up one hour earlier? No, ok 20 minutes earlier?

If you wake up just one hour earlier per day that is an extra 7 hours per week, 28 hours per month and 336 hours per year that you can invest in your goals!

You see it’s not that they don’t have the time, they just don’t manage their time wisely.

We all have the same 24 hours per day as The Rock, and he gets WAY MORE done than most can even imagine. And that’s because he manages his time better than anyone. He knows exactly what he has going on each day, and honors his schedule.

Most people simply let life happen to them rather than taking life by the balls and fucking owning it.

Get to bed earlier, get up earlier, create a schedule, honor your schedule, take MASSIVE ACTION, read fucking books and learn to CREATE the life you want.

Because it ain’t gonna change if YOU don’t change.

You don’t need to watch Game of Thrones, you want to. Which is cool but make sure you schedule it at a time that allows you to get your most important work done first. Don’t sabotage yourself and tell yourself that you’ll do it later, because you won’t.

We are simply a product of the people we spend our time with and the choices we make.

Not our life’s circumstances, not the president, but by our choices.

Once you accept that and start living like you are in charge of your own fucking journey you will get much more done and will be shocked at how much your life will change.

I speak from my own personal experience. I was once overweight, unhealthy, mentally weak and controlled by my inability to make good choices. I drank too often, ate shitty food and went to bed at 5AM every day.

As a result I got nothing done.

It wasn’t until I DECIDED to make a change that my life actually changed.


You are no different from me and can create the life that you want. But no one is going to give you discipline and structure. You need to create those things for yourself.

Whether your goal is to make more money, pack on more muscle or lose 100 lbs. of fat, you won’t get there by giving in to your “wants” all the time.

Recognize that you don’t “need” the bullshit you’re telling yourself you do, like alcohol and ice cream.

The instant gratification you receive will only be satisfying for a moment. Then you’ll realize you have only set yourself further away from the things you wish to achieve.

I know that if you start to live your life this way you WILL create the life you have always wanted. I am living, breathing proof of it.

You just need to do it.

If you have any questions feel free to drop a comment below or simply reply to this email.

I look forward to hearing from you.