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𝐒𝐭𝐮𝐝𝐞𝐧𝐭 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 Below is a great example of how mindset, and playing the long game in training and nutrition can lead to simply incredible results. Lauren @laurenbrossi and I have worked together for 4 years, and over that period of time I’ve seen a total 180 in her both physically and mentally. Not only has she gone from 20-21% body fat to currently around 14-15%, she’s done it by consistently working hard on performance versus aesthetics obsession. Here are some words from her that you may draw inspiration from _____________________________________________________________ ”𝙔𝙚𝙨 𝙄 𝙠𝙣𝙤𝙬 𝙩𝙝𝙚𝙨𝙚 𝙩𝙬𝙤 𝙥𝙝𝙤𝙩𝙤𝙨 𝙖𝙧𝙚 𝙞𝙣 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙩 𝙡𝙞𝙜𝙝𝙩𝙞𝙣𝙜/𝙥𝙤𝙨𝙚𝙨, 𝙗𝙪𝙩 𝙩𝙝𝙖𝙩 𝙞𝙨 𝙣𝙤𝙩 𝙩𝙝𝙚 𝙥𝙤𝙞𝙣𝙩 𝙤𝙛 𝙩𝙝𝙞𝙨 𝙥𝙤𝙨𝙩. 𝙍𝙚𝙖𝙙 𝙤𝙣! 𝙏𝙝𝙚 𝙜𝙞𝙧𝙡 𝙤𝙣 𝙩𝙝𝙚 𝙡𝙚𝙛𝙩 𝙘𝙤𝙪𝙣𝙩𝙚𝙙 𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨. 𝘼𝙩𝙚 𝙤𝙣𝙡𝙮 𝙫𝙚𝙜𝙚𝙩𝙖𝙗𝙡𝙚𝙨. 𝘾𝙖𝙧𝙙𝙞𝙤 𝙦𝙪𝙚𝙚𝙣 (𝙛𝙤𝙧 𝙃𝙊𝙐𝙍𝙎 𝙖 𝙙𝙖𝙮). 𝙒𝙤𝙪𝙡𝙙𝙣’𝙩 𝙡𝙚𝙖𝙫𝙚 𝙖 𝙬𝙤𝙧𝙠𝙤𝙪𝙩 𝙝𝙖𝙥𝙥𝙮 𝙪𝙣𝙡𝙚𝙨𝙨 𝙨𝙝𝙚 𝙗𝙪𝙧𝙣𝙚𝙙 𝙢𝙤𝙧𝙚 𝙩𝙝𝙖𝙣 600 𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨. 𝙆𝙚𝙥𝙩 𝙖 𝙛𝙤𝙤𝙙 𝙙𝙞𝙖𝙧𝙮. 𝙃𝙖𝙙 𝙖𝙣𝙭𝙞𝙚𝙩𝙮 𝙖𝙗𝙤𝙪𝙩 𝙚𝙖𝙩𝙞𝙣𝙜 𝙤𝙪𝙩 𝙪𝙣𝙡𝙚𝙨𝙨 𝙨𝙝𝙚 𝙘𝙤𝙪𝙡𝙙 𝙞𝙙𝙚𝙣𝙩𝙞𝙛𝙮 𝙚𝙫𝙚𝙧𝙮 𝙞𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩 𝙤𝙣 𝙚𝙫𝙚𝙧𝙮 𝙢𝙤𝙧𝙨𝙚𝙡 𝙤𝙛 𝙛𝙤𝙤𝙙. 𝘾𝙧𝙞𝙚𝙙 𝙝𝙚𝙧𝙨𝙚𝙡𝙛 𝙩𝙤 𝙨𝙡𝙚𝙚𝙥 𝙞𝙛 𝙨𝙝𝙚 𝙖𝙩𝙚 𝙖 “𝙘𝙝𝙚𝙖𝙩” 𝙢𝙚𝙖𝙡. 𝙏𝙝𝙚 𝙜𝙞𝙧𝙡 𝙤𝙣 𝙩𝙝𝙚 𝙧𝙞𝙜𝙝𝙩 𝙝𝙖𝙨 𝙗𝙚𝙚𝙣 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙩𝙡𝙮 𝙬𝙞𝙩𝙝 @𝙨𝙝𝙤𝙬𝙢𝙚𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙛𝙤𝙧 𝙣𝙚𝙖𝙧𝙡𝙮 4 𝙮𝙚𝙖𝙧𝙨. 𝙒𝙚𝙞𝙜𝙝𝙨 8 𝙥𝙤𝙪𝙣𝙙𝙨 𝙢𝙤𝙧𝙚 𝙗𝙪𝙩 𝙛𝙚𝙚𝙡𝙨 𝙤𝙣 𝙩𝙤𝙥 𝙤𝙛 𝙩𝙝𝙚 𝙬𝙤𝙧𝙡𝙙. 𝙃𝙖𝙧𝙙𝙡𝙮 𝙙𝙤𝙚𝙨 𝙘𝙖𝙧𝙙𝙞𝙤 (𝙗𝙪𝙩 𝙣𝙖𝙞𝙡𝙨 𝙞𝙩 𝙬𝙝𝙚𝙣 𝙨𝙝𝙚 𝙙𝙤𝙚𝙨 ). 𝘽𝙪𝙞𝙡𝙩 𝙖 𝙗𝙤𝙤𝙩𝙮 𝙫𝙞𝙖 𝙝𝙚𝙖𝙫𝙮 𝙡𝙞𝙛𝙩𝙞𝙣𝙜. 𝙁𝙚𝙚𝙡𝙨 𝙢𝙤𝙧𝙚 𝙘𝙤𝙣𝙛𝙞𝙙𝙚𝙣𝙩 𝙞𝙣 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙖𝙣𝙙 𝙞𝙣 𝙡𝙞𝙛𝙚. 𝙄𝙩’𝙨 𝙣𝙤𝙩 𝙖𝙗𝙤𝙪𝙩 𝙩𝙝𝙚 𝙣𝙪𝙢𝙗𝙚𝙧 𝙤𝙣 𝙩𝙝𝙚 𝙨𝙘𝙖𝙡𝙚. 𝙄𝙩’𝙨 𝙣𝙤𝙩 𝙖𝙗𝙤𝙪𝙩 𝙩𝙝𝙚 𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨 𝙗𝙪𝙧𝙣𝙚𝙙. 𝙄𝙩’𝙨 𝙣𝙤𝙩 𝙖𝙗𝙤𝙪𝙩 𝙩𝙝𝙚 𝙖𝙗𝙨, 𝙩𝙝𝙚 𝙗𝙤𝙤𝙩𝙮, 𝙤𝙧 𝙖𝙣𝙮𝙩𝙝𝙞𝙣𝙜 𝙚𝙡𝙨𝙚 𝙮𝙤𝙪 𝙬𝙖𝙣𝙩 𝙩𝙤 𝙙𝙞𝙨𝙥𝙡𝙖𝙮. 𝙄𝙩’𝙨 𝙖𝙗𝙤𝙪𝙩 𝘾𝙊𝙉𝙁𝙄𝘿𝙀𝙉𝘾𝙀 & 𝙇𝙊𝙑𝙄𝙉𝙂 𝙔𝙊𝙐𝙍𝙎𝙀𝙇𝙁. ❤️” @laurenrossi_

{𝘼 𝙘𝙤𝙡𝙙 𝙨𝙝𝙤𝙪𝙡𝙙𝙚𝙧 𝙖𝙥𝙥𝙧𝙤𝙖𝙘𝙝 𝙩𝙤 𝙘𝙤𝙢𝙛𝙤𝙧𝙩} This has become a motto of sorts for me, as I know how quickly getting comfortable in every aspect of life is an absolute killer of anything amazing. I’ve said before that we are genetically hardwired to avoid stress and uncomfortable encounters to ensure we are around to pass ourselves on to the next generation. I’ve also said that actively seeking stress to callous our mind and body will eventually serve us more appropriately for a long, healthy life. Seeking comfortable foods, getting comfortable in relationships, fun and comfortable exercise, and comfortable jobs all may seem fine on the exterior, but in reality it’s a recipe for at best a mediocre existence. A mediocre body, a mediocre relationship, and a mediocre job. Start finding ways to get uncomfortable. Start with a tough workout, a cold shower, a night of meal prepping high quality foods. Dig into a book that is challenging to read. By improving yourself, others around you will be challenged to do the same in their own life. Don’t get comfortable. Ever.

{𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙫𝙨 𝙒𝙤𝙧𝙠𝙞𝙣𝙜 𝙊𝙪𝙩} This quote from Dean Somerset @dsomerset1 reminded me not only about fitness goals, but also any endeavor or career pursuits. Most people are in a constant state of “working out,” but few of us actually “train.” In fitness we know that “working out” means going to the gym or doing fitness stuff with no real plan, goals, or direction. “Training” is going to the gym or doing fitness stuff with both long and short term objectives, and a real blueprint for consistent improvement. In both instances you could be working really hard, but only in training will you see consistent positive results and improvement. So much like life, isn’t it? What about people who goto school for no real reason, or because that’s what they heard is good to do, and with no real end game? That is working out. Students who show up to school everyday with a purpose, willing to learn, and a plan to use their degree after graduation, that is training. Going to a job you don’t like, just to pay the bills and get by, with no real plan for career excellence, that is working out. Going to work to be the very best at it you can be, but also putting all your effort into making a real impact, change, and ascent up the ladder in your craft, that is training. Eating just to eat, and eating whatever is convenient, that is working out. Eating things that fuel your body for high performance or because you have a goal for your health and wellness, that is training. Working out isn’t necessarily bad. You can really be putting in true effort, but it means you’re doing that with a blindfold on. I suggest training. Training equals no wasted time. Training takes planning, a vision, and requires more overall ruthless consistency. Training in all things is much, much more rewarding in the long run because you are playing the long game. Training > working out

𝙒𝙝𝙮 𝙙𝙤 𝙮𝙤𝙪 𝙠𝙚𝙚𝙥 𝙛𝙖𝙞𝙡𝙞𝙣𝙜 𝙩𝙤 𝙜𝙚𝙩 𝙮𝙤𝙪𝙧 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙞𝙣? _____________________________________________________________ The first thing we have to realize is that we can’t afford to NOT be strong, mobile, and healthy. • Unless we want to wind up as a statistic in a broken healthcare system, we need to take it upon ourselves to optimize our own wellbeing and fitness. • Whether it’s daunting, scary, confusing, or straight up not fun, it needs to get done. Just like you need to shower, brush your teeth, pay your bills, keep in mind that moving and eating for performance needs to be on this list. • Two ways I’ve found success in my own training is by adopting the great JJ. Watt’s and Joe Rogan’s quotes about their own health and working out. “Success isn’t owned. It’s leased, and the rent is due every day.” @jjwatt . Not paying rent gets you in trouble. I look at training the same way. I want to always be physically in the green. • “By putting yourself in that intense form of stress, it makes regular life more peaceful.” @joerogan . The most stressed out, down in the dumps, negative type people I’ve met all share one thing in common, they don’t train hard. I don’t want to be that person so I train hard pretty much everyday. • So we really can’t afford not to train. It doesn’t have to be on the level of an olympic athlete, but our bodies crave and respond well to challenge and movement. Get it done. @scoveyquotes2012

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