The season of renewal.

Spring is almost here.

And there’s several changes occurring in my life.

Which makes me excited about spring.

But also, it makes me sad.

Excited for the new changes.

And sad as I close out the current chapter in my life.

Reflection is important because it allows you to process your emotions.

In a society that’s heavily disconnected from how it feels and self-medicates itself with tv, drugs, food, medications, etc., refection can be a powerful tool to recenter yourself.

It’s been very helpful in my life.

And I plan on continuing this for the rest of my life.

What’s also great is that spring means warmer weather.

While it hasn’t been that cold this winter, there have been a few cold days.

And I’m all for warmer weather.

Can’t wait to be outside more on the trails and pitch this spring. 🙂

Lesson: Embrace change. Acknowledge the past. And step forward into the unknown.

Here's Your 5 Minute Friday:

#1.) Berardi’s Law of Nutrition

Primal Fit Miami has a great way of sharing Berardi’s Law.

Berardi’s First Law: If food is in your possession or residence, you will eventually eat it.

Corollary to Berardi’s First Law: If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with various better, healthier choices.

Second Corollary to Berardi’s First Law: If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean, look under their bed.

What’s around you - you’ll eventually eat.

If you have junk food around you - you’ll eventually eat it.

And if you have healthy food around - you’ll eventually eat it.

Your environment is 50% of your success (if not more).

Set up your environment for success and take willpower out of the equation (you’ll need it for bigger habits and situations).

Design an environment that breeds and oozes health.

And strip away the factors that take away from your health.

While not rocket science, 95% of people skip this crucial step.

If you’re reading this now, create an action step on your calendar to prime your kitchen for success.

Remove offending foods you know you’ll binge eat, overeat, or overconsume.

Add plenty of fruits, vegetables, and whole foods from the soil.

Prime your environment for success from the start.

#2.) 10-80-10 Rule

The 10-80-10 rule states:

10% of the time, you’ll be ahead of the curve and in the top 10% of people crushing their goals.

80% of the time, you’ll be more or less consistent with a few ups and downs but overall making solid progress.

10% of the time, you’ll have low points and potential DIPS where things will be tough, you may lose momentum, and there will be potential challenges with consistency.

If you’re keen on minimizing the bottom 10% and maximizing your time in the top 80-90% of humans who are WINNING each day, focus on your deep WHY.

Why is your health and body important for you?

Ask yourself this question 5 times and peel back the layers of the motivation onion.

It’s not what happens to us that determines our outcomes.

How we RESPOND to what happens to us determines the results we see.

#3.) Fitness Principle of Entropy

According to physics - everything in the universe moves towards chaos and disorder.

Stop cleaning your house? It gets dirty.

Stop taking care of your kids? They become unhealthy or sick.

Stop talking to your parents or partner? Very bad outcomes….

Stop taking care of your health and body? You know the answer…

The way to counteract entropy?

Pour positive energy into a system to organize and develop your life.

Workouts. Healthy meals. Proper sleep. Meditation. Walking. Laughing. Spending time in nature.

This all (and more) can help organize your body and move it into an organized health system.

NOTE: Letting things fall into chaos and disorder takes no effort. But it does require intention and organization to reorganize entropy and create something beautiful with it.

James Clear wrote a terrific article on the Law of Entropy that can elaborate more on this topic.

According to Murphy’s Law, ‘Anything that can go wrong, will go wrong’.

Stay focused on your systems, beliefs, and habits, and be prepared for the inevitable dip.

When it happens - you’ll be ready. 🙂

Client of the Week

Diana is a busy woman. Single with 2 kids, she works as a busy teacher helping lead her kids as a positive example each day.

Yet, due to time, personal challenges, and lack of support, she started to put herself last.

Our strategy: Our main strategy started with creating a solid foundation of workouts and nutrition tracking under her belt.

3 days a week which later scaled to 4 days and 5 days of tracking her nutrition.

We also added in hitting 10k steps per day, monitoring her water intake, and also journaling.

Part of our challenges included her limited time, traveling consistently, and rewiring the all or nothing mentality that she had used for years.

This took time and was something we keep revisiting to ensure she started to build positive beliefs and more sustainable habits.

Her wins: Down nearly 17 lbs, 4 inches from her waist, lifting heavy weights, and toning up her stomach. She also started to install positive beliefs and build a health system of consistency into her life.

A great example of how you can build sustainable habits even with a hectic schedule, as a busy parent, and travel lifestyle.

If you're a busy vegan, plant-based human, or plant-curious and want to get in the best shape of your life while leading by example, apply here to get lean, strong, and healthy in 2024. ​

(2-week waiting list and capped at 5 new spots per month)

One Quote To Finish Your Week Strong

What you think is just as important as what you do.

They both matter.

- Gabriel

Whenever you're ready, there are three ways I can help you:

#1 Join our free high-performance fitness FB group to get access to dozens of live trainings recorded along with a tight-knit group of leaders who want to get healthy, lean, and strong.

#2 Are you a high achiever who wants to be lean, strong, and lead by example? Apply for private 1:1 coaching and get in the best shape of your life (2-week waiting list).