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
Tuesday Jan 30, 2024
Let's be bad at MULTITASKING Together | TGI Monday
Tuesday Jan 30, 2024
Tuesday Jan 30, 2024
Let's quit Multitasking. Because multitasking is a myth which for some reason, we love love love, to hold near and dear. We treat it as some art but the best solution is in closing your task loops quickly. That includes having scattered workout plans. And why am I finally convincing you to quit -- multitasking and claiming it as some desired skill? Well, it's an ego thing...
Mindfulness Training: Engaging in fitness activities, especially those requiring concentration like yoga or martial arts, enhances mindfulness. This improved focus can be transferred to daily tasks, encouraging a more singular focus instead of fragmented attention.
Discipline and Routine: Regular exercise demands discipline, which can be applied to work and personal life. By sticking to a fitness routine, one can develop the habit of dedicating specific time slots to particular tasks, reducing the impulse to multitask.
Stress Reduction: Exercise is a proven stress reliever. Lower stress levels can reduce the perceived need to multitask as a way of coping with stress or anxiety. When we're less stressed, we're more likely to approach tasks with a calm, focused mindset.
Improved Executive Function: Regular physical activity enhances brain functions, including memory, attention, and problem-solving skills. These improvements can help in better task management, reducing the perceived need to juggle multiple tasks simultaneously.
Energy Boost and Efficiency: Fitness activities increase overall energy levels. Higher energy levels can lead to increased efficiency in task completion, reducing the need to multitask as one can complete individual tasks more effectively.
Multitasking and Productivity:
Research indicates that multitasking can reduce productivity by as much as 40% (Source: American Psychological Association)
Fitness and Cognitive Function:
A study showed that participants who exercised during their workday were 23% more productive on those days than they were when they didn’t exercise
Impact of Exercise on Work Performance:
A study involving more than 200 employees found that regular exercise led to a 15% increase in work performance
Distractions and Task Switching:
It takes an average of about 23 minutes and 15 seconds to return to the original task after an interruption
Fitness and Stress Reduction:
Regular aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, and improves sleep and self-esteem.
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Tuesday Jan 23, 2024
Training to TRAIN?? is there a PERFECT MOMENT? | Tough Love Tuesday
Tuesday Jan 23, 2024
Tuesday Jan 23, 2024
Earth shattering news fam: the Perfect Moment IS A REAL THING. It's really about the present becuase other than that, you're waste time "training to train," or preparing to start. Just Start. Figure life out as it was intended - as it unfolds before you in the time gap called RIGHT NOW. Let's breakdown these 8 concepts that prevent you from moving on your now goals.
The "Perfect" Moment Concept
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Procrastination and Its Consequences:
- Evidence: Psychological studies, including research by Piers Steel, highlight the negative impact of procrastination on goal achievement. Waiting for the 'perfect' moment often leads to unnecessary delays and missed opportunities, hindering overall success.
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The Zeigarnik Effect:
- Evidence: The Zeigarnik Effect, studied by psychologist Bluma Zeigarnik, suggests that incomplete tasks tend to occupy more mental space than completed ones. Waiting for the 'perfect' moment creates an ongoing mental load, contributing to stress and anxiety.
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Action Bias and Decision-Making:
- Evidence: Behavioral economics research, such as the work of Amos Tversky and Eldar Shafir, indicates that individuals often prefer taking action over inaction. Waiting for the 'perfect' moment can lead to decision paralysis, hindering the benefits associated with proactive behavior.
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The Progress Principle:
- Evidence: Teresa Amabile's Progress Principle suggests that small wins and daily progress contribute significantly to motivation and well-being. Waiting for perfection overlooks the value of continuous progress, impacting overall satisfaction and goal attainment.
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Neuroscience of Procrastination:
- Evidence: Neuroscientific studies, like those by Timothy Pychyl, reveal that procrastination involves a struggle between the brain's limbic system (associated with emotions) and the prefrontal cortex (responsible for decision-making). Waiting for the 'perfect' moment engages this internal conflict, leading to delays.
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Learning Through Imperfection:
- Evidence: Carol Dweck's research on fixed and growth mindsets emphasizes the importance of viewing challenges as opportunities for growth. Waiting for perfection reflects a fixed mindset, while embracing imperfection aligns with a growth mindset, fostering resilience and adaptability.
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Decision Regret and Perfection:
- Evidence: Studies on decision regret, such as those by Daniel Kahneman, highlight that individuals often regret inaction more than imperfect actions. Waiting for perfection can lead to prolonged inaction, resulting in greater potential for regret.
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Implementation Intentions and Goal Achievement:
- Evidence: Research on implementation intentions by Peter Gollwitzer suggests that specifying when and where a behavior will occur increases the likelihood of goal attainment. Waiting for the 'perfect' moment neglects the power of intentional planning and execution.
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Procrastination Impact:
- Research by psychologist Piers Steel suggests that procrastination affects approximately 20% of the population chronically and up to 70-95% at some point in their lives. Waiting for the 'perfect' moment contributes to procrastination, impacting a significant portion of individuals.
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Decision Regret:
- Studies on decision regret, as conducted by psychologists like Daniel Kahneman, indicate that people tend to regret inaction more than action. Waiting for the 'perfect' moment may lead to greater decision regret, emphasizing the importance of taking action even if it's imperfect.
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Implementation Intentions:
- Research by Peter Gollwitzer on implementation intentions shows that setting specific plans for goal implementation increases the likelihood of goal attainment by about 50%. Waiting for the 'perfect' moment may decrease the effectiveness of implementation intentions, potentially hindering goal achievement.
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Monday Jan 22, 2024
What's a Champion Mentality??? 🥇 or 🧠 | TGI Monday
Monday Jan 22, 2024
Monday Jan 22, 2024
Champions' mindset isn't about sex, age or job description as we too often mischaracterize. Instead, it's about living for the long term and constant precision and practice - practice around the skills you have that make you a special person. And, the smarts to build that skill for the long haul. Today we talk about champion mentality as not a medal but as METTLE (!) or, as your ability to find wins inside of loses.
What Sets Champions Apart?
- Mindset Mastery:
- Confidence Boosters:
- Evidence: Research on the "confidence-competence loop" suggests that confidence influences performance, and successful experiences build confidence. Champions engage in activities that boost confidence, creating a positive cycle of competence and belief in their abilities.
Key Components of the Confidence-Competence Loop:
The confidence-competence loop is a psychological phenomenon that describes the reciprocal relationship between confidence and competence. It suggests that as individuals experience success and gain competence in a particular skill or domain, their confidence in that area increases. Conversely, as confidence grows, individuals are more likely to engage in behaviors that enhance their competence further.
- Visionary Actions:
- Celebrating Small Wins:
- Daily Habits and Routines:
- Focused Practice and Deliberate Learning:
- Evidence: The concept of deliberate practice, as proposed by psychologist Anders Ericsson, highlights the importance of intentional, focused practice for achieving excellence. Champions engage in purposeful practice to continually refine their skills.
- Mindful Presence and Flow States:
- Evidence: Positive psychology research, such as the flow theory by Mihaly Csikszentmihalyi, points to the benefits of being fully present in activities. Champions often experience flow states, where their actions align seamlessly with their skills, contributing to consistent excellence.
- Commitment to Mastery:
- Evidence: The concept of mastery, as discussed by psychologist Robert Greene and others, emphasizes the relentless pursuit of expertise. Champions display commitment to mastery, dedicating themselves to continuous learning and improvement.
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Friday Jan 19, 2024
Rogue Reflecting🐱👤and Shadow Work | Final Word Friday
Friday Jan 19, 2024
Friday Jan 19, 2024
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Shadow Work:
- Description: Shadow work is a psychological process that delves into the unconscious mind to explore and integrate suppressed or hidden aspects of the self, known as the "shadow." This includes emotions, desires, and traits that individuals may find uncomfortable or unacceptable.
- Purpose: The aim of shadow work is self-discovery and personal growth. By confronting and embracing the shadow, individuals can gain a more holistic understanding of themselves, leading to increased self-acceptance and improved mental well-being.
- Unconventional Nature: Shadow work is unconventional because it challenges individuals to explore the darker, less acknowledged aspects of their personalities. It goes beyond surface-level self-reflection and encourages a deep dive into the complexities of the human psyche.
Tuesday Jan 16, 2024
Monday Jan 15, 2024
Motivational "Monday maverick" moves | TGIMonday
Monday Jan 15, 2024
Monday Jan 15, 2024
Thanks God it's Monday is how each week begins on EKM but why? It's a reference to the start of the week that move of us is taught is filled with sadness and disarray... yes, TAUGHT - as in baked into society as a we it typifies the M through F work week... being instead the day we get come out swinging. Staying motivated on Monday has to be more than just a saying but really a movement.
The Monday blues refer to the common experience of feeling a sense of lethargy, stress, or reluctance at the beginning of the workweek, typically on Mondays. This phenomenon is often attributed to various factors:
- Transition Stress:
Employees transitioning from the freedom of the weekend to the structured routine of the workweek can experience stress and a sense of restriction.
- Unfinished Tasks:
The accumulation of tasks over the weekend or unresolved issues from the previous week can contribute to a sense of overwhelm on Monday mornings.
- Social Comparison:
Social comparison plays a role, with individuals comparing their current situation to potentially more relaxed or enjoyable weekend activities of others.
- Perception of a Long Week Ahead:
The perception of a full workweek ahead can create a mental barrier, making Monday mornings seem daunting.
The perception of a long week on Mondays is influenced by a combination of psychological and cultural factors. Let's delve into the details:
- Psychological Factors:
Weekend Mindset: Over the weekend, individuals often experience a shift in mindset, engaging in leisure activities, relaxation, and a break from work-related stressors. The abrupt transition from this more laid-back state to the structured workweek on Monday can create a sense of psychological distance.
Temporal Discounting: Psychologically, people tend to discount future events, making Monday feel more distant and the week ahead seemingly longer than it actually is. This perception is influenced by the tendency to prioritize immediate experiences over future obligations.
- Cultural Factors:
Traditional Workweek Structure: In many cultures, the workweek conventionally starts on Monday and ends on Friday. This structure has become deeply ingrained, contributing to the perception that Monday marks the beginning of a substantial time commitment to work-related responsibilities.
Social and Media Narratives: Cultural narratives and societal norms often portray Monday as the start of the "grind" or the "daily grind." Media, including movies, TV shows, and social discourse, frequently emphasize the challenges of Mondays, reinforcing the notion of a lengthy workweek ahead.
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Friday Jan 12, 2024
Minimalism 😑 Essentialism | Final Word Friday
Friday Jan 12, 2024
Friday Jan 12, 2024
FWF is big on what's little as we join the two ends of the week together surrounding the themes of personal missions. As a Final Word we harp on minimalism and it's effect on focus stress and coring out the ego demands. Better yet, we're hinting on Essentialism - trimming out what steals your focus.
Let's break it DOWN:
- Minimalism as a concept centered around simplifying personal missions to core essentials.
Essentialism is a philosophy and approach to life that advocates for the disciplined pursuit of less but better. Coined by Greg McKeown in his book "Essentialism: The Disciplined Pursuit of Less," essentialism encourages individuals to identify and focus on the vital few things that truly matter, letting go of non-essential activities and commitments. It revolves around the idea that by simplifying one's life and concentrating on what is truly important, individuals can achieve more meaningful and impactful results
Maintaining focus and reducing distractions contribute to higher levels of self-control and goal achievement through several psychological and cognitive mechanisms:
- Cognitive Resources Allocation:
- When individuals maintain focus, their cognitive resources are directed toward the task at hand. This allocation of mental energy allows for better concentration, decision-making, and problem-solving, all of which are crucial components of self-control.
Reduced Cognitive Load:
- Distractions and multitasking increase cognitive load, making it challenging for the brain to process information efficiently. By minimizing distractions, individuals lighten their cognitive load, enabling them to allocate mental resources more effectively toward their goals.
Enhanced Executive Functions:
- Executive functions, such as working memory, cognitive flexibility, and inhibitory control, are essential for self-control. Focus and reduced distractions positively impact these executive functions. For example, maintaining focus improves working memory, allowing individuals to retain and process information relevant to their goals.
Delayed Gratification:
- Self-control often involves resisting immediate temptations for the sake of long-term goals. Maintaining focus helps individuals prioritize delayed gratification, as they can more clearly see the connection between their actions in the present and the achievement of future objectives.
Goal Clarity and Commitment:
- Focus enables individuals to maintain clarity about their goals. When distractions are minimized, individuals are better able to commit to their objectives, as their attention is not diverted by competing stimuli. This commitment is a key aspect of self-control in pursuing long-term goals.
Reduced Impulsivity:
- Distractions can trigger impulsive behaviors, as attention shifts rapidly from one stimulus to another. By maintaining focus, individuals can reduce impulsivity, making more deliberate and considered decisions aligned with their goals.
Improved Time Management:
- Focus supports effective time management. Individuals who can concentrate on specific tasks are better equipped to allocate their time efficiently, avoiding procrastination and staying on track toward goal completion.
Stress Reduction:
- Distractions and multitasking can contribute to stress. By maintaining focus, individuals create a more controlled and less stressful environment, fostering emotional regulation and resilience—both vital components of self-control.
- Research: Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2007). The strength model of self-control. Current Directions in Psychological Science, 16(6), 351-355.
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Thursday Jan 11, 2024
Playing it so Safe | Tough Love Tuesday
Thursday Jan 11, 2024
Thursday Jan 11, 2024
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Monday Jan 08, 2024
How to CRAFT 👌🏽your personal mission Statement
Monday Jan 08, 2024
Monday Jan 08, 2024
Embark on a transformative journey of self-discovery in this episode as we delve into the powerful practice of crafting a personal mission statement. Your mission, should you choose to accept it, is to align your goals with your core values, allowing you to navigate life with intention, purpose, and a clarified sense of self. Get ready for an ego-check that transcends traditional goal-setting, paving the way for a holistic approach to personal growth.
Clarity:
A mission statement brings clarity by distilling the essential elements of who you are and what you aim to achieve. It helps cut through the noise of external expectations and societal pressures, allowing you to focus on what truly matters to you.
Purpose:
Crafting a mission statement involves a deep exploration of your passions, strengths, and values. It helps you articulate your unique contribution to the world and defines the impact you want to make. This sense of purpose becomes a driving force behind your actions and decisions.
Sense of Direction:
Your mission statement acts as a roadmap for life, providing a clear sense of direction. It becomes a guiding principle that influences choices, goal-setting, and daily actions. When faced with decisions or challenges, referring to your mission statement helps you stay aligned with your true self.
Motivation and Focus:
Having a well-defined mission statement acts as a motivational tool. It reminds you of your intrinsic motivations, fostering resilience during challenging times. It also serves as a constant reference point, keeping you focused on your long-term vision.
Holistic Alignment:
A mission statement encourages holistic alignment by integrating your personal values with your professional and lifestyle choices. This alignment fosters a sense of coherence and authenticity in how you approach various aspects of your life.
Empowerment:
Crafting and revisiting your mission statement is an empowering process. It allows you to take ownership of your life's narrative, promoting self-awareness and personal responsibility. It becomes a source of empowerment as you navigate the complexities of life.
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Friday Jan 05, 2024
Music DISTRACTS the savage Beasts?
Friday Jan 05, 2024
Friday Jan 05, 2024
One of my favorite boxing thinkers, Teddy Altas gave a famous speech to Tim Bradley where he details the grit of the FIREMEN - those who live and train in the heat of battle. This is less a watershed speech and more present moment awareness which makes me wonder:
When you only have a moment to dust yourself off and regroup, what kind of positive messaging to YOU tell yourself??
Also, let's look at how music is not a distraction.
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