MINDSET AND WELLNESS

Creating Your Standard of Success

Discussion points included:

• What is wrong with motivation and why can't you rely on it?

• How do you create a set of standards to overcome obstacles?

• Why your Why Factors are so important to use as a foundation

• How to create and structure your standards

• Three ways to reinforce and get the most out of your standards

• What happens when (not if) you fall short?

Creatine

Discussion points included:

• What is creatine exactly, where do we naturally get it?

• How does it work in the body and the four big benefits?

• What is the amount to take?

• How to take it?

• Are there any negative side effects?

• Who benefits the most supplementing with creatine?

The ‘All or Nothing’ Mindset—And How to Break Up With It

Discussion points included:

• What this mindset looks like and how to determine if we have it

• Why it is propagated

• The risk involved with All or Nothing

• How to balance the intensity/injury ratio

• Using RIR as a benchmark

• When to go 0RIR and push the limits

• Tools to utilize to help keep things in check

Why We Have Different Metabolisms and How to Improve

Discussion points included:

• What are the two types of metabolisms and why I don't focus on exercise

• The difference between ectomorph, endomorph and mesomorph

• Two aspects that you can't change about your metabolism

• Three (with a bonus fourth) ways you can increase your metabolism

• The advantages each type of metabolism has

Why and How to Create an Operating System

Discussion points included:

• Why an operating system is essential in humans just like machines

• The way operating systems keep us on track and focused

• Why motivation isn't good to rely on

• How to evaluate if your operating system is working or needs improved

• The three aspects to my operating system: Long, Mid and Short term

• The magic that is the 3" post it note

Blood Sugar and Insulin Control

Discussion points included:

• What is the health/fitness implications 

• How does the process work 

• When to eat high carb foods 

• Ways to structure meals to reduce blood sugar impact 

• Lifestyle hacks that affect the process

• Supplementation that can help

Goal Setting

Discussion points included:

• What are the five things that people miss (and the big #1!)

• How to do a proper review and why it's important to avoid failure

• Evaluating all the categories, not just top of mind

• How to use data to fill out an assessment

• What is a narrative and how to structure it

• What are gamechangers

• How to narrow it down Top 10 to the 3 banner goals and actions

• Strategies for success

My Supplement Stack

Discussion points included:

• When can supplements be effective?

• The differences between offensive and defensive supplements

• Factors that should be considered and impact supplement choices

• What are considered primary and secondary supplements

• My current stack based on my goals

• How this changes when my goals change

Handling Stress

Discussion points included:

• What are the five different types of stress we are exposed two (three of these you probably aren't aware of)

• The difference between chronic and acute stress (which is worse)

• How to mitigate each of the five different types of stress

Enhancing Recovery

Discussion points included: ​

• Why this is the most underutilized aspect

• What causes limited recovery

• Signs that you're not recovering

• The five factors to look at to enhance recovery

• Why I'm not a fan of icing

Hot and Cold Therapy

Discussion points included:

• Why would people use hot/cold therapy and what are some examples of it?

• What does a sauna suppose to do?

• What is the biggest misconception of saunas?

• Does isolated heat work and how to use it?

• Is cold therapy effective?

• Why can it be counter productive?

• How should it be used?

Supplements 101

Discussion points included:

• Why you shouldn't believe everything you hear

• What are the 3 basic supplements I recommend to almost everyone

• Does creatine work?

• Is there a difference between BCAAs and EAAs?

• Which supplement did recommend before that I no longer do?

• How about preworkouts?

• Carbs during training?

• Let's talk hormones

How to Handle the Holidays

Discussion points included:

• What are the two main factors we want to control?

• How to handle with limited or no equipment?

• Why is training that morning important?

• What if I have multiple holiday celebrations in a row?

• Does it matter what I eat at the 'big' meal?

• Things to do after to minimize any 'damage'?

• Controlling blood sugar, insulin and how a GDA works

The Big Impact Small Wins Make

Discussion points included:

• Why most people neglect small wins and focus on the big goals

• Why this strategy backfires

• What is a small win and how small to go?

• What are three ways to make the most out of the small wins?

7 Tips to Help Prevent "Falling Off Track" and How To Get Back On If You Do

Discussion points included:

• Who are the most suseptiable to this (might suprise you)

• What to do when obstacles happen and come

• The important thing to define and identify

• Why is visualization so important and how to do it

• How to make a plan even better

• Where do others become part of the solution

Discipline vs. Motivation: Who Wins?

Discussion points included:

• What is the difference between discipline and motivation along with some examples of each?

• What is external vs internal motivation

• Positive aspects of both discipline and motivation

• Negative aspects of both discipline and motivation

• Which do I focus on mostly?

• What is the hybrid model?

Stress Management and Recovery Stress

Discussion points included:

• The physiological effects of stress (hint, we have ALL felt these)

• The four different types of stress (two you might not be aware of)

• What are the three different levels of stress (and which is the most important to recognize)

• Why deloads are important and how they mitigate stress

7 Easy Ways to Raise Your Metabolism

Discussion points included:

• Why does having a healthy metabolism (BMR) matter?

• Why do we want to be able to raise metabolism with methods other than exercise.

• How to maximize food choices and gut.

• Ways to add a calorie burn in daily activities.

• The two things you can do that reinforce each other.

• What is the factor to maximize your time in the gym?

• How your environment can impact your metabolism.

How to See and Track Progress

Discussion points included:

• What is the key to get results

• The importance at identifying the key habits

• Why leading indicators are so much more critical than lagging indicators

• Different ways to track leading indicator habits

• How to develop consistency with habits

• Examples of some common leading habits

• Why to not rely or focus on motivation

How to Handle the Seasonal Blues

Discussion points included:

• Definition of the 'seasonal blues' and how does this differ from seasonal depression?

• What is the primary causes

• Symptoms to be on the lookout for

• 10 things you can do to offset or minimize

The Power of Visualization

Discussion points included:

• What are examples of visualization?

• Why does it work in the realm of fitness goals and results?

• How can I use techniques into my daily goal?

• Is there research showing this technique works?

• What are some keys to make it effective?

Fluids in the Body

Discussion points included:

• Why fluid is so important to not just our health, but fitness

• What are the three primary fluids that I think are most important

• How do these fluids work in the body

• What can we do to maximize the levels

• What do pre workouts do and how do they help this

Building Consistency

Discussion points included:

• Why is consistency our superpower?

• What areas to focus on to maximize consistency?

• The three largest impact factors to increase results

• Practical steps to take to help improve on those factors

• Ways to measure progress to increase consistency

Cortisol: Anti-Hormone

Discussion points included:

• What is cortisol and how does it work?

• When is cortisol beneficial?

• How does it go bad?

• What are the negative effects?

• How can you find out what your levels are?

• What are the ways to keep cortisol under control?

Setting Goals and Achievements

Discussion points included:

• Why do people overestimate what they can do in a year?

• Why do people underestimate what they can do in 10 years?

• What is the foundation to goal setting?

• How to go back and review the prior year (and why that step gets skipped).

• The process of narrowing 50 goals down to 3.

• Structure to track progress.

• What is the cheat code to achieve?

• What are the two primary factors to do?