Ego Killer MOTIVATION with Johann Francis

Johann Francis, CSCS

Lay Bare, Level Up Welcome to Ego Killer: we’re peeling back another layer of the human soul & condition with you as my muses and inspiration every few days. allow my 20 years as a coach to provide you actionable & repeatable positive habit and behavior change in life & fitness. call it ego dissolution! ego prevents us from looking at the professional and physical badass women and men we truly want to live day to day as, who we really are - fully optimized/truly realized. Basically - monologues about people you meet and see in the gym. (Rate&Review ⭐⭐⭐⭐⭐ EARN the free EBOOK - ”What We don’t know about Nutrition”) read less
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Episodes

Dropping the MASK & mastering the Game | Microexpression | Garcia/Haney | Joe Navarro "What Every BODY is Saying." | TGI Monday
1w ago
Dropping the MASK & mastering the Game | Microexpression | Garcia/Haney | Joe Navarro "What Every BODY is Saying." | TGI Monday
Microexpressions are the tiny ticks from the subconscious reminding you to reveal your true feelings - to drop the mask of discomfort! Fighters know about this all too well. In this episode, we unravel the science behind body language and its profound impact on competitive sports. Learn how elite athletes leverage their understanding of non-verbal cues to outsmart opponents, anticipate moves, and control the game beyond physical abilities. Whether you're a professional athlete, coach, or sports aficionado, the skills discussed here will elevate your understanding of human dynamics and give you an edge in your field. We'll dive into: The Art of Reading Opponents: Uncover how small facial expressions can reveal an opponent's next move before it happens. Perfect for fighters, chess players, and competitive athletes who want to stay one step ahead.Enhancing Team Dynamics: Discover how coaches and team leaders use body language to foster unity, detect stress, and enhance team performance.Real-World Applications: Hear from sports professionals who have integrated Navarro’s techniques into their training, seeing tangible results in performance and team cohesion. "Mastering the Game" isn’t just about sports. It’s about transforming how you interact in everyday life, from negotiating deals to understanding loved ones. Don’t miss this opportunity to turn every interaction into a winning play.   #BodyLanguage #NonVerbalCues #JoeNavarro #SportsPsychology #CompetitiveEdge #AthleteTraining #MentalGame #CommunicationSkills #LeadershipSkills #MasterTheGame   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵 SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/ Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******  🔶https://egokillershow.com CONDITIONING for COMPETITION | Strength Training Digital Program! 🔷https://coachjohanncscs.com/product/c... FOLLOW on Insta: 🔶🔶  / johannunderdogtrains   🤝Hire Me: https://lnk.bio/CoachJohannCSCS
The MIND 🧠 diet and the foodsput you in the Feels | Gut-Brain Axis and Mood | Mind-Gut connection || TGI Mondays
Apr 15 2024
The MIND 🧠 diet and the foodsput you in the Feels | Gut-Brain Axis and Mood | Mind-Gut connection || TGI Mondays
We already knew eating quality food make you feel great, and conversely that eating like trash makes you feel like... trash. What we might not know however that the gut brain axis, where your foods DIRECTLY impact your mood and immunity is like a secondary nervous system. Probably worth considering every time we make the brilliant decisions to eat quality foods and the immediately gratifying decisions to eat like trash pandas. Specific Health Benefits of Probiotics and Prebiotics: Digestive Health: Probiotics: Regular consumption of probiotics can help manage symptoms of irritable bowel syndrome (IBS), including bloating, constipation, and diarrhea. For instance, strains such as Lactobacillus rhamnosus and Bifidobacterium lactis are shown to improve intestinal health and bowel regularity.Prebiotics: Foods rich in prebiotics like garlic and onions support the growth of beneficial bacteria, which enhance gut barrier function and can reduce the risk of gastroenteritis and infections. Mental Health - Depression and Anxiety: Gut-Brain Axis: Both probiotic and prebiotic foods can affect the gut-brain axis, a critical pathway that mediates the impact of gut health on mental health. For example, the fermentation of prebiotics like inulin from chicory root can produce short-chain fatty acids (SCFAs) that possess anti-inflammatory properties, reducing systemic inflammation that is often linked with depression.Clinical Evidence: Studies suggest that certain probiotics (often referred to as "psychobiotics") can produce and deliver neuroactive substances like serotonin and dopamine, which act on the brain to improve mood and cognitive function. A meta-analysis has shown that patients who consumed probiotics saw a statistically significant improvement in depression symptoms. Immune System Enhancement: Probiotics: They can enhance immune function by increasing the production of immune cells like macrophages and lymphocytes. Regular consumption of fermented dairy products has been linked with reduced severity and duration of respiratory infections.Prebiotics: By supporting the growth of good bacteria, prebiotics help compete against pathogenic bacteria, enhancing immune response. Foods like bananas and leeks that are high in prebiotics can thus help bolster your body’s defenses against common pathogens. Weight Management and Metabolism: Influence on Obesity: Research has indicated that the microbiota composition influenced by diet can affect the body’s metabolism and fat storage. For example, a diet high in prebiotic fibers can help manage body weight and improve metabolic health by enhancing feelings of fullness and reducing inflammation.Probiotic Intervention: Some studies suggest that probiotics can influence hormone levels that regulate appetite and fat storage, such as leptin and ghrelin, potentially helping to prevent obesity. Integrating Probiotics and Prebiotics into Your Diet: Daily Intake Recommendations: While specific doses can vary, incorporating a variety of these foods into your daily meals can provide a sustained source of support for gut and overall health.Practical Tips: Include a probiotic yogurt or kefir at breakfast, add garlic or onions to your cooked meals, snack on bananas or apples, and choose whole grains like barley and oats as part of your meals. By understanding and leveraging the specific benefits of probiotics and prebiotics, you can consciously tailor your diet to not only support general health but also address specific conditions and improve your mental and physical well-being.   #GutBrainConnection#MentalHealth#NutritionPodcast#BrainHealth#HealthyEating#Psychobiotics#MoodFood#MentalClarity#DietAndWellness#Probiotics 🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵 SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/ Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******  🔶https://egokillershow.com CONDITIONING for COMPETITION | Strength Training Digital Program! 🔷https://coachjohanncscs.com/product/c... FOLLOW on Insta: 🔶🔶  / johannunderdogtrains   🤝Hire Me: https://lnk.bio/CoachJohannCSCS
Symbiotic/Motivation - cues from 🍃 Nature | "The Hidden Life of Trees" | Teamwork || TGI Monday
Apr 9 2024
Symbiotic/Motivation - cues from 🍃 Nature | "The Hidden Life of Trees" | Teamwork || TGI Monday
Nature organizes into ecosystems where even the smallest organism plays a vital role. Transfer this mentality to some of your work colleagues and teammates and often we forget and how quickly we deny the lazy have loyalty. Nature teaches us so much more. Let's call it symbiotic motivation.    1. Mutualism In a mutualistic relationship, both species benefit from the interaction. This type of symbiosis is essential for many ecosystems because it enables different species to access resources or services that they might not be able to obtain on their own. Examples include: Pollinators and Flowers: Bees, birds, and other pollinators feed on the nectar of flowers, while the flowers benefit from the pollination process that helps them reproduce. Gut Flora and Humans: Humans provide a habitat and nutrition for certain bacteria in their gut, and in return, these bacteria help digest food, produce vitamins, and protect against harmful pathogens. 2. Commensalism In commensalistic relationships, one species benefits while the other is neither helped nor harmed. These relationships often involve one organism using another for transportation or housing. Examples include: Remoras and Sharks: Remoras attach to sharks and feed on the leftovers from the shark's meals. The shark is not affected by this arrangement. Epiphytic Plants and Trees: Epiphytic plants, such as certain orchids and ferns, grow on the branches or trunks of trees to access sunlight and air without harming the host tree. 3. Parasitism Parasitism is a relationship where one organism, the parasite, benefits at the expense of the other, the host. Parasites may cause disease or even death in the host organism, but they often evolve to coexist without killing the host. Examples include: Ticks on Mammals: Ticks feed on the blood of mammals, which can lead to irritation, allergic reactions, and the transmission of diseases like Lyme disease to the host. Tapeworms in Intestines: Tapeworms live in the intestines of larger animals, including humans, absorbing nutrients directly from the host's diet. The Hidden Life of Trees" by Peter Wohlleben and "Braiding Sweetgrass" by Robin Wall Kimmerer Theme 1: The Community over the Individual Theme 2: Reciprocity with Nature Theme 3: Learning from the Least
The MYTH of carb Loading | "The Art and Science..." and low Carb | Masterclass Wednesday
Apr 5 2024
The MYTH of carb Loading | "The Art and Science..." and low Carb | Masterclass Wednesday
Carb loading isn;t complex but instead an older school idea - deplete, REplete then compete. Over the years, people have offered that, if you eat 50 grams per day, and fixate on ketones, you will turn your body into burning fat for energy. But going keto just isn't gonna be the quick fix I need and that I tell my hundreds of trainees and here's why. Explore the science behind glycogen stores, the impact of dietary choices on endurance and energy levels, and why the keto diet provokes such strong opinions in the fitness community. Join us as we dissect myths, share personal experiences, and offer evidence-based insights into achieving your health and fitness goals. 👍SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1 00:00 - Introduction to the masterclass on the nuances of carb loading and a personal critique of the keto diet. 02:30 - Deep dive into carb loading: the mechanics, the purpose, and the specific phases including depletion, loading, and super compensation. 05:00 - Transitioning from discussing carb loading to the complexities and utility of the ketogenic diet, highlighting the difference in energy utilization. 07:30 - Critical analysis of the ketogenic diet from a personal perspective, touching on societal trends and the rise of diet fads. 10:00 - Examination of glycogen's role in energy provision within the liver and muscles, illustrated with an analogy to currency and its usage. 12:30 - Expanding on the skepticism surrounding the ketogenic diet, referencing authoritative sources and questioning the historical absence of keto advocacy. 15:00 - Concluding thoughts on the comparison between carb loading and ketogenic strategies for optimal performance, and a call to action for audience engagement on the topic. 🌟 What You'll Learn:     The science of carb loading and its benefits for athletes     A critical look at the keto diet and its implications for long-term health     Strategies for optimizing your diet for endurance and performance     Personal anecdotes and experiences with carb restriction and fat adaptation     Expert opinions on sustainable dietary practices for active lifestyles 💡 Whether you're considering a dietary change or simply looking to expand your nutritional knowledge, this masterclass offers valuable insights into making informed choices for your health and performance. Let's navigate the complexities of nutrition together and discover what works best for your body and goals. 🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵 SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/ Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******  🔶https://egokillershow.com CONDITIONING for COMPETITION | Strength Training Digital Program! 🔷https://coachjohanncscs.com/product/c... FOLLOW on Insta: 🔶🔶  / johannunderdogtrains   🤝Hire Me: https://lnk.bio/CoachJohannCSCS   #CarbLoading #KetoDiet #NutritionScience #AthleticPerformance #DietaryChoices #HealthAndFitness #Masterclass #PerformanceNutrition #EnduranceTraining #SustainableDieting
BIOHACKING's role in peak Performance | TGI Monday
Apr 1 2024
BIOHACKING's role in peak Performance | TGI Monday
The rise and history of biohacking are deeply intertwined with broader cultural and technological shifts that have occurred over the past few decades. Today, biohacking represents a multifaceted movement that encompasses a diverse array of practices aimed at optimizing human performance, health, and well-being. Here's an overview of its evolution and how it pertains to contemporary society: Origins and Evolution Early Foundations: The roots of biohacking can be traced back to the DIY biology movement of the early 2000s, where amateur biologists and enthusiasts began experimenting with biological processes outside traditional laboratory environments. This movement was driven by a desire to democratize science and make biological research more accessible to non-professionals. Technological Advancements: The advent of new technologies, particularly in genomics and biotechnology, has played a crucial role in the evolution of biohacking. Tools that were once only available in professional labs became more affordable and accessible, enabling biohackers to explore genetic editing, synthetic biology, and other advanced practices. Silicon Valley and the Quantified Self Movement: In the late 2000s and early 2010s, the concept of biohacking gained significant momentum in Silicon Valley and among tech enthusiasts. Influenced by the quantified self movement, which focuses on using technology to track and improve various aspects of one's life, biohackers began to apply a similar approach to biology. Wearables, mobile health apps, and personal data tracking became tools for individuals aiming to optimize their physical and cognitive performance.   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
Transform Pain 😖into Progress🥇 || Final Word Friday
Mar 29 2024
Transform Pain 😖into Progress🥇 || Final Word Friday
Unlock the Power of Endurance: Transform Pain into Progress In this empowering session, we explore the profound world of endurance and pain tolerance, highlighting the remarkable ways individuals can transform physical and psychological challenges into unparalleled achievements. Whether you're an aspiring marathoner or someone striving for personal growth, this video unveils the secrets to harnessing your inner strength and pushing beyond perceived limits. Join us as we delve into the mindset of endurance athletes and reveal strategies to enhance pain tolerance and resilience. Discover how to embrace discomfort, elevate your pain threshold, and embark on a journey of self-discovery and triumph. 🌟 Key Highlights: Insights into the unique mindset of endurance athletesStrategies for enhancing pain tolerance and resilienceThe role of nutrition and hydration in managing pain and inflammationExploring the psychological aspects of pain and how to navigate themTips for incrementally challenging yourself to achieve greater endurance 🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains     #EnduranceMindset #PainTolerance #ResilienceBuilding #MarathonTraining #MentalStrength #OvercomingObstacles #SelfDiscovery #PersonalGrowth #HealthAndWellness #CoachJohanIntensity
Many roles of FASTING😋 for mental clarity & Motivation | "Complete Guide to Fasting" Breakdown | "Bibical fasting" and the 4 types of Fast || TGI Monday
Mar 18 2024
Many roles of FASTING😋 for mental clarity & Motivation | "Complete Guide to Fasting" Breakdown | "Bibical fasting" and the 4 types of Fast || TGI Monday
SO much to cover here but learning about the sexiness  of a fast brings us closer to it being, yes, a benefit. From promoting autophagy to simply delaying gratification, fasting can yield dope results. And we talk about the 4 types of fast and what they yield. But I warm you: a biblical level fast ain't in the cards - there's just not enough meat on the bone for that one for real!   Ancient Practices and Philosophies: Spiritual and Religious Significance: Historically, fasting has been practiced in nearly every major religion for spiritual purification, self-discipline, and enlightenment. For example, Ramadan in Islam, Yom Kippur in Judaism, and Lent in Christianity all incorporate fasting as a means of drawing closer to the divine and practicing self-restraint.Ancient Medicine and Philosophies: Ancient Greek physicians and philosophers, including Hippocrates, Galen, and Plato, praised fasting for its mental and physical health benefits, advocating it as a means to ensure long life, health, and wisdom. They recognized fasting as a way to cleanse the body and mind, allowing for greater mental clarity. Physical Benefits Rooted in History: Detoxification and Cleansing: Ancient practices often highlighted fasting as a method to cleanse the body of toxins and impurities, a concept that aligns with modern understandings of autophagy. Autophagy, the body's process of cleaning out damaged cells to regenerate newer, healthier cells, is boosted during periods of fasting.Disease Prevention: Historical accounts suggest fasting was used as a therapeutic measure to treat and prevent diseases. Modern research supports this, indicating that fasting can improve heart health, reduce the risk of type 2 diabetes, and potentially influence cancer outcomes through various metabolic and cellular mechanisms. Mental Benefits Rooted in History: Mental Clarity and Enlightenment: Many ancient cultures and spiritual traditions practiced fasting to achieve mental clarity and enlightenment. The reduction in constant digestive processing allows for increased energy and resources to be allocated towards cognitive function and neurogenesis.Self-Discipline and Willpower: The act of fasting requires significant self-discipline and control, traits that were highly valued in many ancient societies for personal development and spiritual growth. This practice of voluntary abstinence builds willpower, a skill that translates into other areas of life, improving mental resilience and focus. Key Insights from "The Complete Guide to Fasting" BY Moore and Fung Scientific Backing for Historical Practices: The book provides scientific evidence supporting many of the benefits of fasting recognized by ancient cultures, such as detoxification, improved metabolic health, and enhanced mental clarity. It delves into how fasting activates autophagy, echoing the historical perspective on cleansing and rejuvenation. Modern Interpretation of Fasting: Fung and Moore explore various forms of fasting, including intermittent fasting, extended fasting, and time-restricted eating, offering a modern take on how these practices can be incorporated into daily life. They provide a practical guide to understanding which type of fasting might be most beneficial for individual health goals, much like ancient practices were tailored to the individual's spiritual or health needs. Fasting for Disease Prevention and Management: Reflecting on historical uses of fasting for disease treatment, the book examines the role of fasting in managing modern health issues like obesity, type 2 diabetes, and metabolic syndrome. It presents fasting as a tool for insulin sensitivity improvement and weight management, providing a non-pharmacological approach to disease prevention and management. Mental and Emotional Benefits: The book touches on the mental and emotional aspects of fasting, acknowledging the mental clarity and increased cognitive function that fasting can promote. It also addresses the psychological and emotional challenges of fasting, offering strategies for success that resonate with the historical emphasis on self-discipline and inner growth.   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains   #FastingForHealth#BrainHealth#BDNFBoost#MentalClarity#IntermittentFasting#NutritionalNeuroscience#KetosisAndCognition#Neuroplasticity#EmotionalWellbeing#CognitiveFunction#NutritionScience#FastingBenefits
It's all mental, 😤🧠 Primo | Ultramarathon MINDSET | "Endure..." Book breakdown | Sparring || TGI Monday
Mar 12 2024
It's all mental, 😤🧠 Primo | Ultramarathon MINDSET | "Endure..." Book breakdown | Sparring || TGI Monday
That's what my friend mentioned when he told he he ran for 50 miles out of the blue and I fully respect it. I'm a fast-twitch athlete to begin with; long after my days of this however, my first foray into boxing was proof that the strongest and toughest do a bit of both power and endurance. From then, I believe what you should also gather: the resilience of the endurance mindset is good for everyone and that level of fortitude only makes us stronger folks. Let's dive into it!   Ultramarathons, the daunting races that extend beyond the 26.2 miles of a standard marathon, are not merely physical challenges; they are profound journeys into the human psyche, exploring the depths of mental endurance, resilience, and the power of the human spirit. This exploration seeks to uncover what drives individuals to embark on such grueling endeavors and how these insights can transform our approach to personal obstacles, fitness goals, and life's myriad challenges. At the heart of every ultrarunner is an indomitable spirit, a mindset shaped by resilience and the capacity to endure pain, fatigue, and the psychological turmoil of the long road. Studies and anecdotes alike reveal that ultrarunners often possess a unique psychological profile characterized by higher pain tolerance, extraordinary stress management skills, and a profound sense of purpose. Drawing upon "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance" by Alex Hutchinson, we find that the limits of human endurance are as much about the mind's resolve as the body's capability. One of the most compelling aspects of ultramarathon psychology is the relationship between the runner and their ego. The journey of running an ultramarathon often involves moments of ego depletion, where the self's importance diminishes in the face of the task's enormity. This phenomenon, akin to "killing the ego," allows runners to transcend ordinary limitations, finding a deeper, more profound connection with their inner selves and the world around them. Such experiences echo the teachings of ego management in various spiritual and philosophical traditions, offering a pathway to personal growth beyond the race itself. "Endure..." by Alex Hutchinson The Central Governor Theory:  The Role of Belief in Performance: Perception of Effort: Pain Tolerance and Endurance:  The Limits of Oxygen Use:   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains #UltramarathonMindset #EndurancePsychology #EgoTranscendence #MotivationMastery #BeyondLimits
Stoicism 👤✌🏽 Modern life + ancient Philosophy | Sparring Tired | "Atomic Habits" rules breakdown | Marcus Aurelius || TGI Monday
Mar 4 2024
Stoicism 👤✌🏽 Modern life + ancient Philosophy | Sparring Tired | "Atomic Habits" rules breakdown | Marcus Aurelius || TGI Monday
From the position that we figured out how to be smart a long time ago when distractions were less meaningful, I ask you guys to apply the best parts of Stoicism in your fitness and in your decision making. Remember, emotions are the most important expression in life so quality stoicism is NOT simply divorcing emotion from rationale. No, instead it's about WHEN we do and HOW much energy we save doing so!       Stoicism, a philosophy founded in ancient Greece and developed in Rome, has experienced a modern resurgence, offering timeless wisdom that addresses contemporary challenges, including those related to ego and fitness. At its core, Stoicism teaches the importance of understanding what is within our control and what is not, advocating for a life led according to virtue and reason. In the context of modern life, ego and fitness can be viewed through a Stoic lens to foster personal growth, resilience, and well-being. In Stoic philosophy, the ego is often seen as an obstacle to living a virtuous and fulfilled life. The ego, with its desires for recognition, success, and validation, can lead us away from the Stoic ideals of wisdom, courage, justice, and temperance. Modern interpretations of Stoicism suggest that by managing our egos, we can lead more meaningful lives. This involves: Self-awareness: Recognizing when our actions are driven by ego rather than by our true values.Humility: Understanding our place in the world and recognizing that we are part of a larger community and ecosystem.Acceptance: Embracing what we cannot change and focusing our energy on what we can control. Fitness, when approached from a Stoic perspective, transcends physical aesthetics or achievements; it becomes a discipline through which one can practice Stoic virtues: Discipline and Self-Control: Regular exercise requires discipline, a key Stoic virtue. It teaches the importance of consistency and the ability to do what is necessary even when it is difficult. Marcus Aurelius and Stoicism: An Overview Efforts in Stoicism: Personal Practice: Marcus Aurelius is often seen as the embodiment of the 'philosopher-king' ideal because he applied Stoic philosophy to his life and leadership. "Meditations" was essentially his personal diary, where he recorded his thoughts and reminders on Stoic virtues such as wisdom, courage, justice, and temperance. Pros of Marcus Aurelius' Stoic Practices Resilience: His Stoic practices helped him deal with the immense pressures of ruling an empire and coping with personal loss, including the death of several children. Cons or Criticisms Philosophical Idealism vs. Realism: Some critics argue that while Stoicism promotes resilience and virtue, it may also encourage emotional detachment or indifference, potentially overlooking the complexities of human emotions and societal issues. Let's delve into "The Four Laws of Behavior Change" as outlined by James Clear in "Atomic Habits," and I'll provide a brief overview of each for your podcast critique: 1. Make it Obvious 2. Make it Attractive 3. Make it Easy 4. Make it Satisfying   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
LUCK 🍀🤞🏾 yes! : Harness the science of LUCK for Success | Richard Wiseman's "Luck..." | $55 Bus Find || TGI Monday
Feb 26 2024
LUCK 🍀🤞🏾 yes! : Harness the science of LUCK for Success | Richard Wiseman's "Luck..." | $55 Bus Find || TGI Monday
I don't believe in LUCK but I once found a wad of cash which made a young me believe for many decades. Still, I believe in LUCKY PEOPLE and there's a difference. Lucky people see the world for it's possibilities and simply put, end up in that old right place right time scenario. Unlucky though people might be, neglect to see change where there might be... It's the same glass full optics. But what isn't ... isn't LUCK! Prove me wrong!     #UnlockingFortune #ScienceOfLuck #SuccessMindset #EgoKillerMotivation #CreateLuck #TransformYourLife   Dive into the compelling world of "Unlocking Fortune: Harness the Science of Luck for Success," a transformative podcast episode that debunks the myths of luck and reveals the actionable steps you can take to draw more fortunate outcomes into your life. Inspired by the ethos of Ego Killer Motivation on Spotify, this episode is a masterclass in altering your mindset and behaviors to not just wait for luck but actively create it. In this enlightening journey, we dissect the concept of luck, moving beyond superstition to ground it in scientific research and psychological insights. With references to pioneering work like Richard Wiseman's "The Luck Factor," we demystify luck, showcasing how it often stems from our own actions, attitudes, and the habits we cultivate. From exploring the habits of individuals who seem to attract serendipity, to delving into mindset shifts that open you to opportunities, this episode is packed with wisdom to change how you perceive and interact with the world. Learn about the growth mindset, gratitude, resilience, and how these elements intertwine to fabricate a 'lucky' life. But we don't stop at theory. "Unlocking Fortune" offers you actionable steps and practical exercises designed to enhance your networking skills, embrace failure as a stepping stone, and increase your exposure to chance opportunities—arming you with the tools to engineer your own luck. As we conclude, we leave you with a powerful call to action: to take control of your destiny by applying the insights and strategies discussed. Motivating you to transform your life, this episode is not just a listening experience but a gateway to becoming the architect of your own fortune. Tune in to "Unlocking Fortune: Harness the Science of Luck for Success" on Spotify and YouTube. Subscribe, share, and start weaving the fabric of your destiny with the threads of hard work, strategic planning, and a pinch of luck. Share your #LuckyMoments inspired by the episode and join a community of like-minded individuals on a mission to redefine success.
the Art of Not Giving a Fxck 😎 | Bukowski | The book || TGI Monday
Feb 20 2024
the Art of Not Giving a Fxck 😎 | Bukowski | The book || TGI Monday
No fucks given is a lifestyle that when it's said, it;s felt. That because it sounds really easy to do. If it becomes then too easy, the philosophy has practitioners on a freezing island alone, a one person army fighting too many battles but the art of it is where you guys have to shine. There's a difference...           The transformative power of learning not to give a fuck about the trivial things in life, thereby focusing your energy on what truly matters like Mark Manson's philosophy from "The Subtle Art of Not Giving a F*ck." Manson flips the script on what it means to lead a successful and fulfilling life—not through relentless positivity, but through confronting and accepting the uncomfortable truths of life talking about the importance of choosing your struggles wisely and the freedom that comes with it. Remember, not giving a fuck doesn't mean being indifferent to everything—it means being indifferent to what's not important, and deeply passionate about what is and how this selective indifference helps to conserve your emotional and mental bandwidth for the battles that truly deserve your energy.   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
Grind Culture ⚙ is about quick fixes, instead learn these MICRO-HABITS | Pulse Check Thursday
Feb 15 2024
Grind Culture ⚙ is about quick fixes, instead learn these MICRO-HABITS | Pulse Check Thursday
Micro-habits make the daunting process of change seem more approachable and realistic. They embody the principle that small, consistent actions lead to significant results over time, a key lesson in patience and perseverance. This idea has broad applications, from improving physical fitness to enhancing productivity or learning new skills. The One-Minute Rule: What It Is: If a task takes less than one minute to complete, do it immediately.Why It's Dope: This micro-habit tackles procrastination and clutter (both physical and digital) by encouraging immediate action on small tasks. It can lead to a tidier environment, a clearer mind, and a more productive lifestyle without feeling overwhelmed. Digital Sunset: What It Is: Setting a designated time each evening to turn off all digital devices, ideally an hour before bedtime.Why It's Dope: A digital sunset helps mitigate the blue light exposure from screens, which can interfere with melatonin production and disrupt sleep patterns. By reducing screen time before bed, individuals can enjoy better sleep quality, improved mental health, and increased focus. It also opens up space for more meaningful evening routines. 🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains   #PulseCheckThursday #MindfulMoments #WellnessJourney - #SelfCareStrategies #GrowthMindset #Reflections #HabitBuilding #MindBodySoul #ProductivityTips #BalanceNotBurnout #PeakPerformance #LifeHacks #EmotionalIntelligence #Resilience - Highlights stories or tips on bouncing back and building mental toughness. #MotivationMatters - To inspire and motivate your audience towards personal goals.
GRIT 😬 a story about finding balance in IMBALANCE | Tough Luv Tuesday
Feb 14 2024
GRIT 😬 a story about finding balance in IMBALANCE | Tough Luv Tuesday
I recently took this GRIT test which is supposed to tell you how gritty you are... how willing you are to knuckle up to face challenges. While no test is going to determine how "gritty" you can get, it is the perfect marker for success. I seems that success happens more to people who can withstand losses than ride out with talent. In Duckworth's "Grit," she talks this truth. And remember, you can always adopt some grittiness - just stop looking balance and create some in the beautiful chaotic lambada that is your lifestyle.   Angela Duckworth's research, as presented in her book "Grit: The Power of Passion and Perseverance," provides compelling evidence on the predictive power of grit over success. While specific numbers can vary depending on the context and the way success is measured, several key findings highlight the significant role of grit. Key Findings: West Point Military Academy: Duckworth's study at West Point is one of the most cited examples. Grit was found to be a better predictor of which cadets would survive the rigorous first summer of training, known as Beast Barracks, than traditional measures like SAT scores, high school rank, or physical fitness. While the study didn't provide a simple percentage increase in predictive power, it clearly showed that cadets with higher grit scores were more likely to complete the training than those with lower scores. National Spelling Bee: In research involving competitors in the Scripps National Spelling Bee, grittier children progressed further in competition. This study provided a quantitative measure, showing that for each standard deviation increase in grit, competitors made it approximately 20% further in the competition. Educational Achievement: Duckworth's research in the Chicago Public Schools found that grittier students were more likely to graduate, outperforming their less gritty peers by a significant margin. While exact percentages weren't provided, the implication was clear: grit had a substantial impact on educational persistence and achievement. Professional Success and Beyond: While harder to quantify in professional settings due to the variety of success measures, Duckworth's work suggests that grit is a significant predictor of success across various domains, often more so than talent or IQ. In professions ranging from teaching to sales, those with higher levels of grit often achieve higher levels of success. Quantifying Grit's Impact: Quantifying grit's exact impact on success is challenging because success is multi-dimensional and influenced by numerous factors beyond grit, including intelligence, social support, and opportunities. However, Duckworth's research suggests that grit can often explain variance in success outcomes that traditional measures of cognitive ability cannot. Overcoming Challenges: Grit provides the resilience necessary to face and overcome setbacks. Life's path to achieving meaningful goals is seldom smooth or straightforward. Those with grit can maintain their effort and motivation even when they encounter difficulties, whereas others might give up. Long-term Commitment: Grit involves a steadfast commitment to long-term goals. This enduring focus helps individuals persist in their efforts for years or even decades, which is often necessary for significant achievements. The passionate component of grit means that individuals are not just doggedly pushing through but are motivated by an intrinsic interest or love for what they are doing. Compensating for Talent: While talent is an important component of success, grit suggests that perseverance can sometimes compensate for natural ability. Not everyone is the most talented in their field, but those with grit can achieve comparable or superior results through sustained effort and continuous improvement. Predictive of Success: Research has shown that grit can be a more reliable predictor of success than traditional measures such as IQ or physical fitness in various settings. This includes challenging academic environments, military training, and competitive arenas. Grit enables individuals to leverage their existing talents more effectively and to continue working towards their goals when others might plateau. Enhancing Performance: Grit drives individuals to keep improving. The perseverance aspect means that individuals are likely to engage in deliberate practice, a focused and purposeful attempt to improve their skills. This continuous improvement cycle is crucial for reaching high levels of performance. Universal Application: The concept of grit is not limited to any single domain but applies broadly across different aspects of life, including education, careers, personal projects, and relationships. This universality makes it a valuable trait for individuals aiming for success in various fields. Cultural Shift: Emphasizing grit can lead to a cultural shift in how success is viewed, moving away from an overemphasis on innate talent or intelligence and towards a greater appreciation for effort, resilience, and growth. This shift can help build more inclusive and supportive environments that encourage persistence and hard work. In summary, grit matters because it encapsulates the essence of the human spirit's resilience, drive, and capacity for growth. It acknowledges that while talent is significant, the heart's endurance and the spirit's unwavering commitment are equally, if not more, crucial to achieving enduring success and making an impact.         🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
Don't be like Sergei / have no ZERO Days | Final Word Friday
Feb 10 2024
Don't be like Sergei / have no ZERO Days | Final Word Friday
My favorite trainee Mr. Sergei taught me valuable life lessons which he learned in his youth some while he was wielding weapons and others just generally living wild and free. Still remarkably showed me, his trainer, how to have no ZERO days. Accomplish something against all odds, every time out.   Core Principles of No Zero Days: Small Actions Count: The philosophy encourages taking at least one small step towards your goals every day. It emphasizes that progress, no matter how minimal, is still progress. This could be as simple as reading a page of a book, doing a single push-up, writing a sentence of your novel, or anything that contributes to your long-term objectives.Self-Compassion: It acknowledges the importance of being kind to yourself. On days when motivation is low, or it's challenging to make significant progress, the approach still counts any small action as a victory. This aspect helps in building a positive mindset and reducing the guilt associated with "unproductive" days.Building Consistency: By committing to doing something every day, you develop discipline and consistency. These habits are crucial for long-term success and achieving your goals. The routine of daily action creates momentum, making it easier to continue progressing.Overcoming Procrastination: The "No Zero Days" concept can help combat procrastination by lowering the barrier to getting started. Since even the smallest action counts, it's less daunting to begin, which can often be the hardest part of tackling tasks or pursuing goals.🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
Science 🧪of PEAK performance & Routine | Pulse Check Thursday
Feb 8 2024
Science 🧪of PEAK performance & Routine | Pulse Check Thursday
Let's optimize by thinking through all of the steps for understanding our peak performance. And remember, EKM is all about the action or intention to train or workout. Peak performance in fitness can mimic the peaks outside the gym too. Understanding Circadian Rhythms Circadian rhythms are 24-hour cycles that are part of the body's internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. The Science of Peak Performance Optimal Timing for Cognitive and Physical Tasks: Research suggests that our cognitive functions and physical capabilities fluctuate in a predictable pattern throughout the day. For instance, most people experience peak cognitive performance in the late morning, a dip in the early afternoon, and a rebound in the late afternoon. Understanding these patterns can help you schedule tasks that require high concentration or physical effort when you're naturally more prepared to tackle them effectively.Improved Sleep Quality: Aligning activities like exposure to natural light during the day and reducing blue light exposure in the evening can enhance the quality of sleep. Better sleep improves cognition, mood, and overall health, further contributing to peak performance.Enhanced Recovery: Scheduling rest and recovery according to your body's natural rhythms can optimize the healing and rebuilding processes. For instance, human growth hormone, which plays a key role in tissue repair and muscle growth, is predominantly released during deep sleep.Mood Regulation: Circadian rhythms also influence hormones like cortisol and serotonin that affect our mood and stress levels. By aligning activities to these rhythms, you can maintain a more stable mood, which is conducive to sustained motivation and performance.Energy Efficiency: Working with your body's natural rhythms allows you to utilize energy more efficiently. Performing tasks when your body is naturally more alert and resting when it's winding down can reduce fatigue and improve overall productivity.Implementing Circadian Alignment Morning Light Exposure: Start your day with natural sunlight to help reset your internal clock, promoting alertness in the morning and better sleep at night.Schedule Tasks Strategically: Plan demanding tasks for when you're naturally more alert and creative tasks for when you're in a more relaxed state.Consistent Sleep Schedule: Go to bed and wake up at the same time every day to reinforce your natural sleep-wake cycle.Mindful Eating Times: Eating aligns with your body's metabolic rhythms, potentially improving digestion and energy use. 🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
5am Sleep 😴 ANALYSIS |TGI Monday
Feb 6 2024
5am Sleep 😴 ANALYSIS |TGI Monday
Waking up early.   Circadian rhythms help dictate when we are most alert and when we are more likely to feel sleepy. For most people, peak cognitive performance occurs in late morning, dips in the afternoon (hence the afternoon slump), and rises again in the late evening. Aligning work that requires high concentration or critical thinking with these peak times can enhance productivity.Influence on Decision Making and Creativity: Research suggests that our ability to make complex decisions and think creatively also fluctuates with our circadian rhythms. Tasks that require innovative thinking or problem-solving might benefit from being scheduled during peak cognitive periods.Effects of Misalignment: When our work or life demands are misaligned with our circadian rhythms (e.g., shift work or jet lag), it can lead to decreased productivity and cognitive performance. This misalignment, known as circadian misalignment or social jetlag, disrupts the natural rhythm, leading to difficulties in concentrating, increased errors, and a general decrease in work performance. Impact on Mental Health Mood Regulation: Circadian rhythms play a crucial role in regulating mood. Disruptions to these rhythms are linked to various mental health disorders, including depression, bipolar disorder, and anxiety. Maintaining a consistent sleep-wake schedule helps stabilize mood by aligning the body's internal clock. Sleep Quality: Good sleep is foundational to mental health, and circadian rhythms directly influence sleep quality. When our activities are in sync with our circadian rhythms, it promotes restorative sleep, which is essential for emotional and psychological resilience. Stress and Resilience: There's evidence to suggest that a well-regulated circadian rhythm can enhance our resilience to stress. Conversely, when our rhythms are disrupted, our stress response system—namely, the hypothalamic-pituitary-adrenal (HPA) axis—can become dysregulated, making us more susceptible to stress and its negative impacts on mental health. Optimizing Circadian Rhythms Light Exposure: Exposure to natural light, especially in the morning, can help reset our circadian clocks, promoting alertness during the day and better sleep at night. Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, supports circadian rhythm regulation. Mindful Eating Times: Eating at regular intervals and avoiding large meals close to bedtime can also help align circadian rhythms, as digestion and metabolism are closely linked to our internal clocks. Limiting Blue Light Exposure: Reducing exposure to blue light from screens before bedtime can help prevent disruptions to the sleep-wake cycle.
BullSh*t phrase: "Pain is weakness leaving..." |  Reckless versus Resilient | Pulse Check Thursday
Feb 2 2024
BullSh*t phrase: "Pain is weakness leaving..." | Reckless versus Resilient | Pulse Check Thursday
Ever hear: "Pain is weakness leaving the body" or some form of it? Forget it. The faster you drop this quote from your memorable mentions, the quicker your life froths again with design and purpose. This stupid quotable is  dense fodder of the unoriginal and it's false too. Pain thresholds and tolerances are were you should focus and consider if you are being RECKLESS VS. RESILIENT.    Every 'Pulse Check Thursday', listeners are nudged to self-reflect and align their weekly goals. This week, we challenge the myths around multitasking and normalizing everyday pain.  Resilience: The Art of Sustainable Growth Definition and Characteristics: Resilience is the capacity to recover quickly from difficulties; it's a form of mental toughness. It involves enduring stress, adversity, or pain with a constructive mindset, learning from the experience, and coming out stronger on the other side. Characteristics of resilience include adaptability, perseverance, optimism, and the ability to maintain emotional balance under pressure. Approach to Challenges: Resilient individuals face challenges head-on but do so with awareness and strategy. They assess risks, understand their limitations, and prepare mentally and physically to deal with the situation. Resilience is about pushing boundaries while also respecting the body's signals and the mind's warnings. Long-Term Perspective: Resilience is inherently linked to a long-term perspective on growth and success. It recognizes the importance of rest, recovery, and reflection as integral parts of the process. Resilient people understand that true progress is achieved through consistent effort over time, not by risking harm for immediate gratification. Recklessness: The Pitfall of Misguided Grit Definition and Characteristics: Recklessness is taking unnecessary risks that can lead to harm or failure, often driven by impatience, ego, or a misinterpretation of what it means to be strong. It's characterized by a lack of planning, ignoring clear risks, and a disregard for personal limits and safety. Approach to Challenges: Reckless individuals might rush into situations without proper preparation or ignore signs of physical or mental distress, mistaking these actions for bravery or strength. This approach can lead to injuries, burnout, and setbacks, which ultimately hinder progress. Short-Term Gratification: The recklessness stems from a desire for immediate results or validation, often fueled by societal pressures or personal insecurities. This short-sighted pursuit of success overlooks the sustainable practices necessary for long-term achievement and well-being.   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains
Overnight SUCKsess - building quality Habits | Tough Luv Tuesday
Jan 31 2024
Overnight SUCKsess - building quality Habits | Tough Luv Tuesday
Don't let the myths continue and let's break free from them with a hard deep dive! Overnight Success might not be how we move as winners but that's because we crave comparison. It's not your fault. So, consider how to improve your life through practice and patience. I'll introduce it on Tough Luv Tuesday and drop in a sparring story.   Embracing the grind is challenging for several reasons, deeply rooted in human psychology, societal expectations, and the nature of the grind itself:   Instant Gratification Bias: We live in a world of instant gratification where quick results are often expected and desired. This mindset can make the slow and steady progress of the grind seem unsatisfying and frustrating.   Overestimation of Willpower: Many people overestimate their willpower and underestimate the difficulty of persisting through mundane or challenging tasks over long periods. When the initial enthusiasm wanes, continuing the effort becomes significantly harder.   Visibility of Success, Not Process: Social media and popular culture often highlight success stories without showing the hard work and failures behind them. This skewed perception can lead to unrealistic expectations about what it takes to achieve goals.   Monotony and Boredom: The grind can be monotonous. Doing the same tasks repeatedly, especially when they don't yield immediate results, can lead to boredom and a loss of motivation.   Lack of Immediate Feedback: In many long-term goals, feedback or signs of progress are not immediately evident. This lack of immediate feedback can make it difficult to stay motivated and to know whether you're on the right track.   Fear of Failure: The longer and harder you work towards something, the more you have invested in it, which can intensify the fear of potential failure.   Physical and Mental Exhaustion: Consistent hard work, both physically and mentally, can lead to exhaustion. Without proper rest and recovery, this can become a significant barrier to embracing the grind.   Difficulty in Measuring Progress: For some goals, especially long-term and abstract ones, measuring progress can be challenging. Without clear markers of advancement, it's hard to stay motivated.   🟠🔵🟠🔵JOIN IN🟠🔵🟠🔵   Join the growing group of motivated movers at coachjohanncscs.com   SIGN UP for free nutrition ebook jumpstart AND free guide to STRENGTH 🔷https://coachjohanncscs.com/   SUBSCRIBE! https://www.youtube.com/c/Johannunderdogtraining?sub_confirmation=1   Ego Killer! Show PODCAST (REVIEW ⭐⭐⭐⭐⭐ and earn a FREE GIFT ebook) *******    FOLLOW : 🔶🔶https://www.instagram.com/johannunderdogtrains