HEY EVERYONE CHECK OUT MY NEW BLOG AT:

http://www.thefitnessprodigy.com

Ill be posting all my new blogs there

Journal writing isnt just for when youre in your teens anymore. It can actually save your figure. This “secret” has been used by many to double their results. Studies show people who keep a journal and actually write in it are 20% more likely to lose weight. You should have 2 journals.

Keeping a workout journal and a food journal is the easiest way to track progress and get better results. Im sure youve had one of those days where you had an awesome workout. You loved it and felt great after it. But a couple of weeks later your workouts are stalling and you cant remember what the “awesome” workout you did was.

Thats where your workout journal comes in. Just write down everyday what you did, how much, and for how long. It might feel like homework. I know when I started to it took be about a month to finally be consistent and wanna write in it. Honestly I dont like writing much, for one I have really bad handwriting and I wanna get writing over with so I write really fast and make tons of mistakes. So at least a journal is something small and easy to write.

So now I want you to get a small journal and write down everything you do for that day as far as exercise. Even if its waking up and jogging then doing your workout in the evening. Ive had times when I couldnt figure out why I was leaner 2 months ago than now when the workouts are better and nutrtion is still good. Then I realize 2 months ago I would walk my dog first thing in the morning then again in the afternoon. Everything counts so write it down.

(Side note: When I say everything counts I mean everything that passes as exercise. Dont write down walk to your car, walk to my neighbors, climbed up the stairs to my apt. ect.)

Your workout journal will become your referance when it comes to exercise and how your body reacts to it. Everybody’s different and what works for mr. olympia may not work for you. Dont get the magazines and see that Jay Cutler does this workout so you should too, or Ava cowan does this one so you should too. Their bodies have been trained for over 15 years and have worked up to the level they are at. Not to mention the “chemical enhancements” that help them recover almost as fast as wolverine while the rest of us are still trying to crawl out of bed.

At least with your workout journal you can cut out things that didnt work and put together new awesome workouts. If you don’t have any, let me know I have tons.

Now your most important journal is your food journal. You can say to yourself that you’ve been eating healthy all you want but the journal wont lie. It will be your bible. Write down everything you’ve eaten from the moment you wake up to the moment you go to sleep. Also write down what times you ate these things. Dont skip that its really important. When somebody tells me they need help they cant lose weight I ask for the last 3 days of what they ate. Majority of the time they dont have it so I ask them to write down everything for the next 3 days but be honest, and eat what you normally eat. This is where I can figure out whats wrong or where are the weak points.

If you look at my food journal you see that my weakness is evening meals. Everything else can be great hell ill even eat tasteless bland food. I dont mind. But for some reason around 7pm im craving something tasty so I replace my normal borning food with a healthy good tasting one so I dont go and order a pizza.

Figuring out where your weak points are and finding healthy alternatives or a way around it can save your metabolism. For instance if you have cravings at night before bed and notice on your journal your eating 4 hersheys kisses before bed then replace the kisses with 2 cups of sprite zero. It doesnt have caffiene so you wont stay up and the carbonation will fill your tummy and keep your cravings at bay.

Anyway I want you to try this. Start keeping a food journal writing down everything. Now once you do, look over it and see if you follow these cool guidelines.

1. Are you eating breakfast?
2. Are you eating breakfast first thing when you wake up, not 3 hours later?
3. Are you eating every 3-4 hours?
4. Are you eating protein every 3-4 hours (a good amount, just cause your sandwich has 1 ham doesnt count)?
5. Are you eating veggies?
6. Are you eating the majority of your starchy carbs in the am and winding down to fibery ones in the pm? (starchy carbs= potatoes, oatmeal, sweet potatoes, brown rice ect. Fibery carbs= veggies)
7. Are you drinking a protein shake immidiately after your workouts?

Following these simple guidelines will have you shedding fat in no time.

*BONUS TIP* keeping an extra journal to write down cool things you learn of that standout helps keep boredom at bay. It can be a small memopad or even your Iphone. Just write down fun things that you learn or things you think you should remember.

Maybe these notebooks wont make you a millionaire but what you learn with them is worth a million dollars.

Hey everyone! Hope your having a great week so far!

I got into a talk with a friend of mine who is like many of us a bread lover but can’t eat it because of a gluten allergy. So I told her the same thing im gonna tell you.

Wonder bread has been around for years. When you really look at it, its not that wonderful. I mean it tastes good, but is it good for you?

NOPE!

What are you saying Jonathan? Wonder bread isn’t wonderfull?

What im saying is there is another bread that is. It’s the REAL WONDERBREAD. It surprises me how few people know about this bread or the brand. I’m happy to say more and more people are learning about it.Very nice!

A bread that came straight outta the bible.

Ezekiel 4:9., “Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it…”

Pretty cool huh.

What if somebody actually did that? Put it all together. Would it work?

Yes it does! Ezekiel bread is a great tool to reach your fitness goals! Ezekiel bread is flourless, organic, contains complete protein, and is a sprouted whole grain. It’s gluten free and wheat free. So you don’t have to worry about any food allergies. I have clients that can’t have gluten in their diets and have had to cut out most breads.

When I say it’s a complete protein I mean it matches the protein quality found in eggs. Alot foods contain protein, but most of them are not complete. They are missing some amino acids. So they are not complete protein sources. Complete sources are usually meat, chicken, eggs, milk, etc. So for ezekiel bread to also be a complete protein coming from vegetable sources only is pretty awesome! Great for vegans.

One thing though. It doesn’t have any preservatives so it’s shelf life is shorter than normal bread and you have to keep it refrigerated. You can find it in the freezer section at your local Green Fields Market. It’s usually way cheaper there and they carry other products by this brand.

Like I said its refrigerated so its best to toast it when youre gonna eat it. I ate it without toasting the first time and it wasn’t that good.

But once you get creative with it you can have tons of great meals. I like to toast 2 slices and put some almond butter inside with some sliced up bananas for a snack. Especially when im craving sweets. It gets the job done.

Let me know some of your experiences with this bread? Or if you have any recipies with this write them down here. Leave a comment

Hey Everyone hope your week is going awesome!

I love rain! For some reason rain is like coffee to me. Im more productive and get tons of stuff done. I dont like the cold so much though. But oh well.

I wanna tell you about something that will dramatically improve your performance and get faster results.

Cool thing about this is it works on all aspects of your life. Wether it be business or spirituality this helps. Im a big believer in taking care of every part of life. So what you need to do is prune your garden. Cut your weeds. Here let me tell you about my “A ha!” moment.

When I was in high school I was in football. Well our football team wasn’t clicking for some reason. We would do good for a little bit but we’d always fall apart and end up losing. It was really frustrating.

One year we got a new coach who was supposed to be a real successful guy. After a few games and practices he gave us this speech. At first I thought here’s this guy giving a cheesy speech but it made sense. He told us a story about crabs. Hold all your giggles these are real crabs from the ocean. He said he went up to the coast one summer and was walking on the pier when he saw and old man catching crabs and putting them in a big bucket.

Now there wasn’t a lid to that bucket. He thought it was kind of odd. A bunch of crabs in a bucket without a lid. This old man must be crazy. Then he noticed one of the crabs reaching up and about to get out. So he ran to old man and said hey your crabs are getting out, you should put a lid on it.

The old man told him you’re not from around here are you. Watch what happens next. So he watched, and just when the crab was about to get out, all the other crabs pulled him back down. It’s no wonder they didn’t a lid. They never helped each other get out.

When my coach told me this story my first thought was, “Man crabs are dumb!”. I didn’t put much thought into after that. He told us all if we stayed away from crabs we’d be a much better team.

It wasn’t till one day I was heading to practice I realized what he meant. I was walking to practice when 3 of my close friends who didnt play football stopped me and said we should go play video games. I said I had practice. They said why even go ya’ll never win. I wanna be honest with you a small part of me thought they were right and wanted to go play games. But that’s when I had my “A ha!” moment. Those were my crabs. Yea they were my friends, but they were holding me back.

What im trying to get you to do is think really hard. Who are the crabs in your life? Who keeps holding you back instead of pushing you to your goals. Wether your goal is to try to lose weight but you have friends who don’t care and invite you to eat and drink. Or you have a business goal and other friends are telling you to stay home and have a beer.

It’s time to prune your garden. Cut out all the weeds. It’s tough, but this simple strategy will help you reach your goals faster and better. Now dont go and tell your friends or family Jonathan said I cant talk to you anymore. I didnt say cut them out completely.

Im just saying put a small wall up and make them have less influence on you. Surround yourself with like minded people who are geared towards success and the same goal.

Be Sure To Leave Me A Comment And Let Me Know Your Thoughts

I love the show mythbusters on t.v.

Crazy things you’ve heard of get put to the test and proved wrong or right. Today i’m going to do just that. I dont have the cool hat that the guy wears but I have a mustache

I’m gonna get right into it.

Myth #1 – Don’t eat after 6 or 7pm.

If you’re awake till 11pm or even 1am don’t you think you still need some kind of fuel for your muscles while your still awake. Depriving your body from protein for longer than 4 hours is killer. I don’t mean to have a full blown meal but a snack would help. Some cottage cheese, some turkey, or even beef jerky would be good. A snack full of protein would be just what the doctor orderd. (a bonust tip: if you are hungry at night drink some sprite zero with your snack, no caffeine and the carbonation keeps your tummy full)

Myth #2- If it’s hurting your doing too much.

If the exercise is hurting then your doing too much. In reality if the exercise is hurting it can be because of 2 things. 1 your doing it right. 2 your doing it wrong. If you’re doing an exercise and it hurts like hell then maybe you need to work on your form a little bit. But if you’ve got your form down and everything else is going smooth and it still hurts, then high five your doing it right! Some exercises will feel like a “HURT” get used to it.

Myth #3- Running on a treadmill is way better than running on the road.

Actually running on a treadmill isn’t any different. You’re still pounding on your joints in every step. It doesn’t really do anything besides make you run in place while watching tv. If that were the case I can run in place watching tv without a treadmill. Or why not run on a treadmill while running on the road like this guy.

Myth #4- Liposuction is the best way to get to a bikini body quick!

That one should be revised to liposuction is the LAZY way to get a bikini body quick. Lets see liposuction v.s. working out. Lipo is about $2,000 to $4,000- bootcamps about $100 to $200. Lipo downtime is about 10 weeks so you’ll be in pain for about 3-4 and still have to wait till 10 weeks to get in that bikini. Working out can take 6-10 weeks to have great results if done right. Lipo only takes care of the fat, after than you’ll still have the same toneless muscles as before. Working out does both tone the muscles and burn the fat! WINNER IS WORKING OUT!!!!

Myth #5- Work the muscle that you want to improve everyday if you want it to change.

So you’re telling me if I want bigger biceps or toned abs I should do them everyday? Wow why didn’t I think of that! Well I did actually. When I was younger I did curls for the first time and got an awesome pump! It was awesome, so I did them again the next day. And the next and the next. What happened? My biceps shrank!!!!! Reason why is I never gave them a chance to recover. Rest is important in training. By doing that everyday you never give your muscles a chance to rest and get stronger. Which goes with myth #6.

Myth #6- You change or grow in the gym.

Maybe change clothes in the gym. You change and grow when your out of there. In the gym is where you workout and do the damage, tear muscles and put in tough workouts. When your out of there is when your body is resting and recovering, making your muscles bigger or more toned. You’re actually doing most of the change while your asleep recovering.

Myth #7- Fat is bad, avoid it at all cost.

Technically half of this is true. There are good fats and bad fats. Bad fats are saturated fats like the ones found in animals (except for fish). A good rule of thumb is if a fat hasn’t melted at room temperature then don’t eat it. On the other hand fats like olive oil, avacados, nuts, almond and peanut butter are great for you. Healthy fats regulate your hormones and actually help you burn fat.

Myth #8- When you’re sick, sweat it out.

I’ve heard this for years. When you have a cold you can still go workout. It’s good for you to sweat it out. WRONG! When you’re sick you should rest and double up on your multi vitamins. If your body is trying to recover and repair from the cold what makes you think adding a workout to repair helps.

Forget about these myths and get real results now!

Hey everyone!

Today this post is geared towards the fellas. Now ladies before you click away I want you to read this too. So you can teach your husband how to be an alpha male

I was watching a show on animal planet the other night about sharks and attacks and I some one of the craziest attacks ever. I thought it had to be by a great white until I saw that it was a bit smaller than any great white i’ve seen. It turns out it was a bullshark. These suckers are scarier than great whites!!!! They are like the lion of the sea (I know there are actual sea lions but you know what I mean). Every animal fears and respects them. They’re so powerful that they’ll rip you to shreds before you can even know what’s going on. What’s the reason they’re so badass and why am I telling you this? Well bullsharks have the highest levels of testosterone of any creature on the planet! If this shark were an athlete he’d be all your favorite stars times 10!!! Now you see why athletes use and abuse testosterone!. Everywhere you look there’s an athlete dominating his sport then you come to find out he’s using illegal testosterone drugs. These days the word testosterone gets thrown around more than ever, and it’s got a taboo feel to it  .I used the word testosterone to a couple of new guys I train and everyone looked at each other like if they were all in the 3rd grade and I said fart or something. Now when guys hear testosterone they think of steroids and illegal stuff. 

Let’s clear that up.

EVERYBODY HAS TESTOSTERONE! The guys with more testosterone are the ones who seem to just pick up a weight and grow muscle, have all the girls, and lead the pack. Testosterone has many benefits for men including building muscle, increases libido, more energy, ect. The older a guy gets the less his body produces. Typically men 30yrs and older have way less, but with todays fast foods and lack of any exercise it’s no wonder than some guys T-levels are that of a 10 yr girl. Poor diets, lack of exercise, long stressful hours at work, and sleepless nights are some factors that drop your T-levels over time.

Notice the guy on the right has way more T than the one on the left

So let’s see if we can turn the tide NATURALLY and turn you into a human bullshark! Here are some ways to give your body the extra kick it needs.

You after you read this!

Step 1. Clean up your diet! You can’t be an alpha male eating like sh%t. Lions eat meat. You eat doughnuts. See the difference. Eat lean and clean to give your body a good t-boost while also giving your health a boost.

Step 2. Strip off the fat! Extra (30% over your ideal weight) bodyfat causes your T-levels to drop. So strip off the pounds and watch your T-levels soar!

Step 3. Eat T foods!  Foods like oysters, lean beef, eggs, garlic, chicken, watermelon (the rind), nuts, and beans have been proven to help boost your T-levels.

Step 4. Hit it hard! High intesity weight training boosts your T-levels. Don’t go crazy and try to pick up everything in sight, instead be smart about it. Find compound exercises like squats and presses, and choose a weight you can only do 5 reps of. Marathon runners have lower testosterone levels than weightlifters. No offense.

Step 6. SLEEP! Getting enough sleep and rest is important to becoming an alpha male. Sleep is a big factor for rest and recovery so if you’re not getting enough of it then don’t be surprised if your “little buddy” quits on ya.

Step 7. Eat FAT! Eating healthy fats helps regulate hormones and keep you at the top of your game.

Step 8. If you are over the age of 30 then maybe it’s time to get a T-boosting supplement. Head to your local GNC and ask them about natural T-boosters. Usually the best ones have ingredients like ZMA, Tribulus Terrestris, Longjack, etc. Now don’t just rely on this alone, good nutrition and good workouts help bring it all together.

There are 8 easy steps to NATURALLY boost your T-levels to give you that bullshark edge.

P.S. Notice I said NATURAL! I don’t believe in synthetic drugs unless you absolutely need it for health reasons i.e. cancer patients, muscle wasting disease, and aids. None of my clients are involved with illegal drugs nor will I take on a client with synthetic drugs. If you’re looking for the easy way out Sorry bud you’re in the wrong place.

If I had to eat only certain foods for the rest of my life what would they be?

Hmmmm that’s a good question. A part of me would say fajitas from Acenar and some fruit tarts from the Madeline.

But in reality there are 6 “Magic” foods I would’nt be able to live without, or live as long as i’d like without.

Im sure you’ve heard about the Acai berry and all its cool stuff like how it’ll help you lose weight, get better skin, give you energy, cure baldness, make you more attractive, make your neighbor less annoying, blah blah blah.

But all the REAL good foods never really get the credit they deserve. Most people are always looking for the latest and greatest. The new berry or drink to drop weight and build muscle. The REAL foods that keep delivering results have been around for years.

So if I were stranded on an island with only certain foods, these would be the foods on my menu.

Let’s start with BEEF. Everyone knows beef is full of protein. As long as you get a lean beef you can’t go wrong. Now most people tell me the first thing they do when starting a weight loss plan is cutting out red meat. That leaves me scratching my head, it’s like starting a car with no engine. Red meats help you BUILD MUSCLE! You SHOULD have them in your diet. As far as too much red meat goes, I would say listen to your body, it knows when it doesn’t want meat. When you look at a steak and your stomach is running for the hills then maybe that meal should be chicken or something.  My grandpa was a butcher so I grew up with red meat. In my family there’s no such thing as too much meat. (funny thing: if you see me at a restaurant eating a steak pay attention to my teeth, my girlfriend swears she sees fangs).

Brown rice is next on my list because of 2 reasons. 1  is because it’s simple and universal. I get my brown rice the lazy way. I don’t know how to cook it so I call pei wei and get 4 side orders of brown rice. It’s only about $2 and it usually lasts a week. When I say it’s universal I mean I can eat it with any dish wether it’s a quick chicken and rice on the go or a nice salmon and rice dinner. Second reason is because it’s good for ya. It has a list of benefits from lowering cholesterol, lowering blood pressure, protecting against heart disease, etc. It’s low glycemic so if your goal is muscle building and fat loss, stick to this.

Sweet potatos are one of my favorite nutritional foods! For some reason they get a bad rep. Maybe it’s because they are orange. They are full of nutrients that your body really needs. They are naturally sweet so you dont have to add sugar maybe a pinch of cinnamon if you really need it. For the hard training bodybuilder  or fitness enthusiast the anti-oxidant rich sweet potato is perfect for providing low GI carbohydrate in a satisfyingly satiating package of vitamins and minerals with virtually no fat. Some of the best physiques of our time have included sweet potato in their post workout meal. How can they be wrong?

Chicken is another ultimate fat loss and muscle builder. It’s a relatively cheap protein. You can get the canned version or the frozen version to save a few bucks, or you can get the organic cage free chicken if your budget allows it. Chicken can be cooked many different ways and with many recipies. It’s a great source of protein and most people can eat it without getting bored.

Oats another one of my essentials. Any kind of oats are great. My favorite are steel cut oats but they take about 20 min to cook so lately i’ve stuck to quick oatmeal. Oats provide good and longer lasting energy. Also when you’re in a rush or need a quick meal, you can pour some uncooked oats in your blender with your favorite protein mix for an on the go meal replacement.

Now my last essential food would be fish. I’ll be honest some fish is gross! But fish like salmon, orange roughy, tilapia, and tuna are awesome! Full of protein and rich in healthy fats this is a one two punch for healthy nutrition. Salmon tastes great but is usually kinda pricey, orange roughy isn’t as fishy or have as much of that smell, tilapia is cheap and tastes great, and tuna is probably the cheapest form you can find. You can get a can for about 50 cents and this can is a lifesaver when on the go.

If I had to just live off of certain foods these would be it. Sure i’d be alone on an island, but i’ll still be the fittest and healthiest guy there

What kind of foods have you found “essential” in your diet? Ones that you know have helped and are going to keep helping. Post your comment down here in the box. I’d like to know what works for you.

20 Things I would do if I were you.

Hey I hope your having an awesome week and trying to stay dry.

Part 2 is here on how to dominate 2010!   Heres a list of 20 things I would do if I were you to reach my fitness goals

1. Write goals down- As we mentioned in part 1 its very important!
2. Plan ahead- Plan your workouts and meals so they work for you and not against you
3. Load up- Stock up your kitchen with healthy foods and snacks to keep you from eating junk  
4. Cook better to look better- learn to cook healthy meals that taste good so you wont have to gag!
5. Cook in bulk- Most things like costco and sams are better in bulk. Cooking in bulk and saving your meals helps you keep from eating fast food.
6. Check what your eating- Write down what youve eaten for the past 3 days. It helps you find out where your weak points are and how you can fix them.
7. Ask for help- Theres gonna be times when you get stuck or don’t know how to go about a certain thing. Dont be afraid to ask for help
8. Have awesome ENERGY- Its 2010 right! This is gonna be your best year right! Then don’t let little things get to you and try to stay as optomistic and happy as you can! This boosts your energy to a GAJILLION volts!  
9. Have an entourage- Surround yourself with successful people. If youre the only one in the group that works out and stays fit, then I say its time to find a different group that has the same goals and motivation.  
10. Reward yourself- If you’ve done good for a period of time then it’s ok to eat your favorite thing on a certain day. Instead of a cheat meal call it a reward meal. Dont feel guilty just enjoy it. (Giving yourself a cake because youve eaten good all day doesn’t count as a reward!)
11. Have a reason to workout- I used to have this shake that tasted so good I used to wanna workout just so I can drink my shake after! What’s your reason?
12. Crank your sh*@t up to 11- Find songs that motivate you and keep you pumping during your workouts! In my camps we listen to techno. (For my personal workouts I listen to rock and country. Dont ask me why)
13. The future you pic- Post up a picture of someone you wanna look like and put your face in the pic. Then put it on your fridge, bathroom mirror, car, office, etc. That way your always reminded of your goal!
14. Choose the basics-Supplements are a piece to the fitness puzzle that are always misunderstood. Just stick to the basics. A protein, a multivitamin, and a healthy fat.
15. Get the essentials-If you’re working out from home then get the small things you need. Dumbells, a kettlebell, valslides, and me!
16. Get primed for your workout- I used to go on youtube and watch videos of my favorite powerlifters and bodybuilders workout, so when I worked out I was pumped! Try watching something that motivates you.
17. You get what you pay for-Going back to #14. Choose quality supplements. Yea you can get a protein at walmart for like 7 bucks but chances are most of it is just a filler. Instead go to trusted places like GNC and ask them whats good for you. It’s like the saying goes, you get what you pay for.
18. Take measurements and progress pics- Dont rely too much on the scale. Rely more on how your clothes fit and if your seeing inches drop. But best thing of all is taking pictures. They don’t lie
19. Have a support team- Remember the entourage, have them follow up with you and make sure your doing what you said you were gonna do.
20. Stock up snacks- Life always throws you curveballs. So stock up on snacks to keep you from eating bad. I buy a ton of surpreme bars and have them in my car and office so in case something comes up and its meal time, I eat one of those and dont skip a beat. (its also awesome that they taste like snickers)
21. Get a coach or trainer-Even the best athletes in the world have coaches. If I would wanna do a marathon or cycling I’d get my buddy Aaron Nelson to help me out. (dont get your hopes up Aaron, im not doing any of those 2 anytime soon). Find a person who knows how to do what you wanna do and ask for help.

There’s step 2 to dominating in 2010! Any extra steps you might add? Feel free to post them down here.

Hey I hope all is well with you and you started 2010 on a great foot!

Im just gonna switch it up a bit, ive been getting tons of emails with alot of similar questions.

So here’s the deal: I’m here to help you with your goals or questions.

So what I wanna know from you is HOW CAN I HELP YOU?

What do you need more clarification on?

What topics should I cover in the next blog posts?

In the comment box below let me know what you need help with, and how can I help you reach your goals for 2010.

Hey everyone I got a real treat for ya. Heres a guest post from Aaron!!

  Well, we made it. 2010 is finally here, speaking from my own experience 2009 was definitely not my best year and I am sure there are others out there that agree with me. Lets take a proactive look at 2009. No matter if it was a bad year because of finances, job, relationship or in my case athletic performance, now is the time to learn and grow. This year is “The Year I Do Everything Right.” This is the mentally I expect from all of my clients and anyone who reads this article. “This is YOUR Year to do everything right,” I get fired up just saying that and I hope you do to.

Here are some guidelines to follow:

• “Scrap the crap” from your diet, this is the #1 downfall for most people. Imagine 55 gallons, that’s the average amount of sweetened soda an average American drinks in a year. That is 352 20oz bottles, or roughly 84,000 calories a year which is roughly 20 pounds worth of calories. So if you eat right and exercise and drop sweetened sodas you could lose 20lbs in a year, get the picture?
• Be prepared for “plan b”. Only in a perfect world does everything go as planned. So count on things going awry and have a back up plan ready. A back up plan is always a good way to keep focused. I cannot count how many times “something came up” and it just derailed my whole day. If I had a plan b I would have had a back up plan ready to go. “Plan B” is important in all aspects of life.
• Stay True to Yourself. This is plain and simple as it gets, do not get washed up in what other people are doing. Remember you made a commitment to do everything right this year, do not let anything or anyone come between what you know is best for you.
• Do What Sucks. Your “New You” isn’t going to be an easy journey. Sacrifice is the magic word here, be it sacrificing happy hour with your co-workers, sacrificing that extra helping of dessert or sacrificing that extra hour of sleep so you can get to the gym.
• Train the Brain. You are far more capable that what you think.
• HAVE FUN AND ENJOY THE RIDE. We already have a job. Work hard, but never make it work.