Many of us played sports in high school and conditioning was mandatory. Training for sports naturally builds athleticism, but for many of us (myself included), that type of training tends to stop once we’re done playing. From there, we shift focus to resistance training, chasing aesthetics and strength. This week, @Jax Pieretti and I decided to put our athleticism to the test – and let me tell you, this workout humbled us. If you’re up for the challenge, give it a shot, I bet @Shad Hathaway wouldn't last past the assault bike.... 🔥 The Workout: - Assault Bike Sprints – 30 sec sprint / 60 sec rest (6-8 rounds) - Rowing Machine – 500m fast / 2 min slow (3-4 rounds) - Burpee to Box Jumps – 3x10 - Medicine Ball Slams – 3x12 - Battle Ropes – 4x20 sec max effort (40 sec rest) - Ski Machine – 4x500m (1 min rest between sets) 💪 Core Finisher: - Russian Twists + Hanging Leg Raises – 3x30 sec each

Breakfast this am and lunch yesterday after a big workout

My mind races at night and sleeping well has been a huge struggle for me. Here is how I fixed my sleep schedule and learned how to turn my brain off Pick a time you want to wake up everyday, crank 8 hours back in time, and that's when you go to bed. Waking up and going to bed at the same time is the simplest way to dial in your sleep schedule. Pro Tips - blue light blocking glasses - there are a lot of products out there that don't do shit, finding good ones is key. If you need help finding good ones, let me know and I will drop a link - no phone hour before bed - set your alarm, 3 day after doing this you won't even need it - Reflect - write about your day, the good the bad, how you can be better, hat you are proud of and grateful for, etc. - Plan - plan your day for tomorrow. Make it specific and how the best version of you goes about your day. This helps me the most to quite my mind. - Read your goals a few tines right before you turn the lights off - envisioning one's self as if you have already achieved your goals puts you in a magnetic state of being that attracts just that. Think of any situation, picture it how you would want it to ideally happen, and you'll be amazed at what unfolds in real time. STOP scrolling reels and frying your dopamine right before bed. Remember-early to bed, early to rise, makes a man young wealthy and wise. Share your nighttime protocol and what works for you- lets kill it today👊

"Writing is the superpower of humankind. It is our truest form of magic. Writing allows you to conjure up something of value where nothing previously existed. It costs little for you to write down the lessons of your life and yet those few minutes spent writing can be life-altering for the right reader. As I once saw it put: "there is someone out there with a wound in the exact shape of your words." Furthermore, writing is the foundation of nearly every technology and innovation because we have to record what we know before we can build upon it. And these innovations are passed down from generation to generation, allowing our children to inherit a richer intellectual fortune than what we were born into. The world is richer because we write and nobody is made poorer in the process." -James Clear Everyone has unique life experiences and lessons. There are people out there that haven't yet learned that lesson, people that simply need to hear your words and advice to solve their biggest problem in life. Share your unique outlook on the world as it may change someone else's life, you are a genius to the right reader. I have found that getting out of bed, grabbing a chair by the window, and writing for as long as need be is my favorite part of my day. For some reason I am the most creative right after I wake up. No phone, no checking emails first, just get up and start writing. I think clearly and ideas flow through my thoughts more than anytime of day. The beauty of it is I just sit down, with pen and paper, and let my thought take me where they want to go....and most of the time it is GOLD! I am relatively new to wiring and this year it is one of my goals to write everyday. I will post every day for you guys as it will be good for the both of us. I hope you take this discussion as a sign to start writing, let's learn and grow together. Share your morning thoughts with the community!!