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”)
Episodes
Monday Feb 26, 2024
Monday Feb 26, 2024
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.
Tuesday Feb 20, 2024
the Art of Not Giving a Fxck 😎 | Bukowski | The book || TGI Monday
Tuesday Feb 20, 2024
Tuesday Feb 20, 2024
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.
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Thursday Feb 15, 2024
Thursday Feb 15, 2024
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.
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#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.
Wednesday Feb 14, 2024
GRIT 😬 a story about finding balance in IMBALANCE | Tough Luv Tuesday
Wednesday Feb 14, 2024
Wednesday Feb 14, 2024
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:
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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.
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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.
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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.
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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.
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Tuesday Feb 13, 2024
Weight LOSS or STRENGTH?? ⁉
Tuesday Feb 13, 2024
Tuesday Feb 13, 2024
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Friday Feb 09, 2024
Don't be like Sergei / have no ZERO Days | Final Word Friday
Friday Feb 09, 2024
Friday Feb 09, 2024
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.
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Thursday Feb 08, 2024
Science 🧪of PEAK performance & Routine | Pulse Check Thursday
Thursday Feb 08, 2024
Thursday Feb 08, 2024
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.
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Tuesday Feb 06, 2024
Routine change and DISTRAC--- | Tough Luv Tuesday
Tuesday Feb 06, 2024
Tuesday Feb 06, 2024
Happy Tuesday. today we're looking in at distractions and how after meeting lots of you there's two types of people who deal with distractions. Maybe the Superbowl QB fits neatly in one of these types. Let's figure it out and be sure to let me know which of these two types you are when distractions - personal, acute and others - threaten your focus and high achiever flow.
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Tuesday Feb 06, 2024
5am Sleep 😴 ANALYSIS |TGI Monday
Tuesday Feb 06, 2024
Tuesday Feb 06, 2024
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.
Friday Feb 02, 2024
Friday Feb 02, 2024
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
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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.
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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.
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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
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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.
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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.
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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.
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