Exercise comes in all forms

➖gym
➖cycling
➖walking
➖running
➖wrestling
➖swimming

Even playing counts.

The trick to staying active is to make it fun. So find what works for you, then do it often.

how gritty you are decides how much happiness you squeeze out of life.

the 3 best ways to build grit:

— Don't hit snooze
— Stick to your diet
— Train even when you don’t feel like it

no need to go full Goggins.

just repeat these daily.. for freedom, health, and a better life.

bask in the sun. create more. sleep better. be grateful. journal. move. meditate. lift. connect with family. eat clean.

3 months left in 2025.
use them well.

my client Jay once told me he prayed for more energy to play with his kids.

5 months later, his prayer was answered.

not by a miracle.. but by changing what he put on his plate.

what's the line from the Wizard of Oz? “You’ve had the power all along my dear”

truest words ever.

These DRAIN your energy:

➖Inactivity
➖Overthinking
➖Eating poorly
➖Negative people
➖Dwelling on the past

These BOOST your energy:

➕Eating better
➕Moving more
➕Being present
➕Trimming your circle
➕Thinking less, doing more

Which 1 can you work on this week?

top 5 ways to fight depression:

1. hit the gym
2. get closer to God
3. cultivate gratitude
4. chase your purpose
5. build a strong, loving family

am I missing anything?

wow

top 5 ways to fight depression:

1. hit the gym
2. get closer to God
3. cultivate gratitude
4. chase your purpose
5. build a strong, loving family

am I missing anything?

indeed

Morning workouts give the best results.

If you secure the bag each morning before life’s unexpected interruptions occur, you’ll get a lot more workouts done each year.

In 2023, I saw this tweet.. and it stuck with me

So I made a mental note to get mine done.

When I go in for exams like this I EXPECT a good result.

There’s a hidden blessing that comes with living healthy few talk about..

Peace of mind

Yesterday I got my scan done. Here’s what they found👇

i used to chase the pump.

now i chase being healthy so i can be present for more family vacays, baby showers, and birthdays.

levels.

i remember the early days...
eating clean felt like restriction.

now it feels like respect... for my future self, for my wife, for God’s gift of life.

if you’re still in the first phase, keep going.

eat whole foods.
keep a food journal.
track how meals make you feel .

(e.g. 1 hr after eating i felt sleepy, heavy, bloated, foggy… or light, happy, energized, focused)

easy way to find the best diet FOR YOU.

i'll keep it real.. my wife doesn’t care how much I bench

she cares that I have the energy to laugh after a long day. that I can join her for a Sun hike after pulling a 60hr week. that i'm not "too tired" for sex.

fitness ain't all about PRs.

it's about showing up strong for what matters. people.

cap your workouts at 1 hr.

more isn't always better. for most people 60m is a good sweet-spot that balances exertion with recovery. go too long and cortisol stays elevated (more muscle breakdown, slower recovery, stubborn fat loss)

walking alone in silence has become my therapy.

the older I get, the more I crave peace over noise.

few will get this.

america = the land of the free

where people are free to...
eat poison every day, work 60 hrs/week to afford meds, take 5 pills for preventable diseases, live sicker than their parents.

we gotta wake up and do better

i train to remember who I am.

ask anyone who’s been consistent with their fitness regimen. they’ll tell you...showing up for yourself leaves a mark that makes life better:

it’s called pride. a return to self-respect.

this is the right perspective. you're an inspiring person Marcia.

there are days i still hear that voice: “skip it...nobody will know.”

then i go anyway.

if there’s no strategic reason, i’m not skipping sh*t.

that’s how you build a different kind of muscle: grit.

when life gets hard, i’ll need it. we all will.

lost my best friend to violence in high school.
been losing people young ever since.

most days i step into the gym, i carry them with me.

moving my body feels like a prayer of gratitude.

good q....it's cryptocurrency.

it's monetary equivalent is ~$200.

if someone wins and doesn't have a crypto wallet, I'll just give them cash

gm.