How One Small Exercise Can Change the Quality of Your Business and Health


What if I told you one small exercise can change the quality of your business and health.

Would you believe me?

Or would you think I’m blowing smoke up your rear?

Think about this.

Are you operating as the best possible version of yourself?

I can honestly admit that I’m not. Mentally, emotionally, spiritually, and physically—there’s room to improve.

Before you read any further, take a few seconds and think about how this year is going, your career, your health, your relationships, and any other goals.

Are you the best leader you can be? Are you the best employee you can be? Are you the best manager you can be? Are you the best wife and/or husband you can be?

Are you pursuing your dreams and goals the best you can? Are you feeding your body the best possible nutrients that you can? Are you doing your best to exercise each day?

Most importantly, are you doing the best you can to achieve the goals that you claimed you wanted?

The majority of us (guilty as charged) don’t ask ourselves these types of questions often enough?

I’m currently reading Triggers’ by Marshall Goldsmith and this book describes how we fail to become the very people we want to be. It’s not lack of ambition, it’s the various triggers that we encounter each and every day.

He defines a trigger as “any stimulus that reshapes our thoughts and actions. In every waking hour, we’re being triggered by people, events, and circumstances that have the potential to change us.”

There are the typical reasons that people don’t become the person they want to be such as lack of commitment and excuses, but bigger than that is our environment and approach to our goals.

Great intentions are discreetly being sabotaged due to our environments.

We all know that sleep is beneficial, but this still doesn’t stop a high percentage of us from neglecting it. We forget that the environment has a direct correlation with our sleep behavior.

Dutch researchers call this “bedtime procrastination”—you put off going to bed because the current environment (watching Netflix, playing video games, cleaning the house, or surfing Facebook) is comfortable compared to moving to a quieter area like the bedroom and shutting off the electronics. Our environments are competing with each other (and we know which one usually wins).

playing-mario one small exercise can change the quality of your business and health
There’s a time & place to play Mario

Becoming aware and looking within ourselves is the first step, but we can’t just rely on sheer determination because we all have a blindside.

I can personally attest to this, nothing is harder than changing a behavior—especially as an adult.

After years and years of conditioning and a specific type of behavior settling in as the norm to your daily life, it takes consistent effort and patience to change this.

One of the biggest mistakes many well-intentioned people make when starting a new fitness regimen is to try to change everything at once. No more sweets, milk, or bread—instead it’s kale shakes and tofu. The pendulum of activity went from no activity to 5 strenuous workouts a week.

Unfortunately, many of us over-estimate ourselves and believe that we’re capable of handling these lifestyle changes in major doses and that just isn’t the case. When change doesn’t happen as quickly as you like, people don’t notice the “new you” that’s forming, work gets hectic, or your personal life becomes overwhelming—the chances of you giving up is highly likely.

Discouraged by not achieving these results after you went cold-turkey on all your old habits combine with the overwhelm of work and life equals you not changing into the person that you want to be despite the strong desire that might be lurking inside.

Meet the “Wheel of Change” 

Achieving lasting and meaningful behavioral change is difficult because it’s hard to admit to ourselves that we need to change. We don’t know how to execute this change and it’s much easier to keep going with what is familiar and status quo.

One of the chapters in Triggers’ discusses the “wheel of change”, which is a model that helps people process the plethora of options that are available when they want to become a better version of themselves. To be the person who we want to be and achieve the fitness goals that we claim we want requires us to change or keep the positive elements and change or keep the negative elements.

The wheel of change consists of four parts: creating, preserving, eliminating, and accepting.

one small exercise can change the quality of your business and health

1.Creating — Represent a positive element that we want to create in the future (ex: a weight loss goal, business goal, travel goal,etc).  Basically, what are we going to invent or add into our lives?

2.Preserving — Represents the positive elements that we want to keep in the future. What are the things in our lives that we wish to maintain or improve upon that already serve us?

3.Eliminating — Represents the negative elements that we want to eliminate in the future. What are some things that we need to reduce or erase from our daily life to make this future self a reality?

4.Accepting — Represents the negative elements that we need to accept in the future. What are the things we try to delay or need to make peace with to make this future self a reality?

How does this model look in fitness?

This model is beneficial in relationships, business, creative goals, and many other facets of our lives. We’re going to use Sarah Lance as an example for someone who wants to lose 10 pounds and live a generally healthier life. Here are some questions that she could ask and answer for greater clarity.

1.Preserving (maintain or improve) – What have I learned already that is having a positive impact on my weight loss goals? Which of my current behaviors in my life are complimenting my weight loss goals? How can I keep doing these behaviors in the current context?

What do I need to do to ensure I don’t lose focus on these positive behaviors? How can I use these existing behaviors to catapult me into what I’m trying to ultimately achieve? How can I take what is working and take it to the next level? Who in my life helps me become a better person when I’m around them?

2.Creating (add or invent) – What is one healthy behavior I could add to my life that I believe (or have been told) will have a huge effect on me and my goals. What is one habit that I could implement to improve my current environment?

3.Eliminating (reduce or erase) – What is a habit or behavior that I need to stop doing—even if it’s something that I enjoy? What actions within my daily life do I need to do less often because it’s having a negative impact on my goals—even if it’s unintentional?

4.Accepting (things we try to delay or need to make peace with) – This is the toughest piece of the model to reflect upon. What about myself do I need to accept (for some this is their body, letting go of shame, past failure, etc)?

What must I accept in this present moment—even if it isn’t what I want because everything doesn’t change instantaneously (ex: accepting you’re overweight or weaker at this moment but still remembering this isn’t your future necessarily)?

What things must I accept because I have no control over them (ex: losing exactly 10 pounds in 4 weeks)? What things in my life are worth fighting for and pursuing and what needs to be let go of because it’s not ultimately serving my mission for who I want to become (sacrifices are necessary)?

This simple and unsexy model isn’t glamorous,  but the results can be powerful—especially if you’re honest with yourself.

Implementing this exercise into your life is beneficial because you can figure out what you can realistically change and what you can’t while figuring out what to eliminate and what to keep—thus leading you to take real steps to becoming the person who thrives in life, business, relationships, and their health.

The 4 Most Important Questions Before Starting to Strength Train

The 4 Most Important Questions Before Starting to Strength Train

Applying a shotgun approach to your workout program is setting yourself up for shortcomings with your health and wellness goals. 

Strength training isn’t rocket science, but it does require a little bit of strategy. In fact, any endeavor that you do in life will require attention to critical tasks before embarking upon that goal.

Strength training can pay immediate dividends in your life, but only if you appropriately schedule the work to be done in accordance to your specific lifestyle.

Here are the four most important questions before starting to strength train. These questions will improve your chances of successfully creating a body you love while living a lifestyle that you love.

1.What do I want?

Whether it’s a business goal, relationship, creative endeavor, and especially your fitness—if you don’t take the time to decide what it is that you exactly want, you’ll be given the leftovers.

Start with your end goal?

An end goal allows you to define an outcome that you’re unwilling to compromise on. Sometimes we’ll get blocked on our path or become tempted onto a path that doesn’t fit our end goal but may provide short term gratification.

Start the process by asking yourself “what does healthy and fit look like to me—not what I think it’s supposed to look like?”

This first step is crucial because this allows you to flesh out what you truly want out of health and fitness. Often times, we set goals that are not ours but instead are versions of others goals or what I like to call “expectation goals”—goals that we think we’re supposed to accomplish or want, even if it isn’t what we exactly want.

Common examples of these types of goals are wanting to have a white picket fence with a family, wanting to retire early, thinking college is the only way to become successful, thinking a 100k salary equates to happiness, and so forth.

Maybe healthy and being fit isn’t six-pack abs, bulging biceps, super toned legs, or herculean strength. But instead, healthy and fit is merely something that helps improve your general lifestyle factors (blood pressure & other metrics), helps you run around with your kids, helps you fit into your favorite dress or outfit, provides you with the confidence to give that presentation or ask that dream girl out.

Having this end goal in mind allows you to stay on the road and not be tempted down the road of short-term immediate gratification.

2.Why do I want it?

I can easily admit that the majority of times, I don’t feel like working out.

A myriad of excuses pop up in my head such as “I don’t have time to go to the gym”, “I have a deadline with this article that I need to finish”, and “I’m too tired” to name a few.

If I relied on motivation and willpower to get me to the gym, I would be a poor advocate for health and wellness. If I don’t rely on motivation, then how can I stay consistent with my strength training?


I know why I want it.

It’s not that I want strength training, it’s that what I want is achieved through strength training. For me, I want improved creativity, great mental health, to lead others by example, improve my longevity while justifying my weekly nourishment of tacos, tamales, and empanadas.

This all happens because I have a why to what I’m doing. 

Just as superheroes have a why to their mission and artists create for a deep intrinsic reason—it’s imperative that you develop a deeply rooted why to help you get to the gym on a consistent basis.

Think like a superhero when it comes to your “why”.


A why is powerful. It’s the engine that keeps you going. It’s the tool that helps you when motivation or temptation is there tapping you on the shoulder encouraging you to take an off day.

Getting to your why gives you purpose for doing something instead of just doing it “just because”.

I’m attempting to learn Spanish, not “just because”, but because I plan to live in a Spanish speaking country and want to communicate in the native language (and I kinda just like learning).

I’m not just learning how to salsa dance “just because”, salsa dancing is a social activity which is an area of focus for me to improve upon. Therefore this serves as a beneficial tool towards that underlying goal.

To get to your why when it comes to making strength training mission based—pretend you’re a child and delve into your curiosity. Just as a child would ask “why” until they get to the root of the issue—you need to keep asking why until you feel a strong resonance to your goal.

When you’re strength training with a purpose, you dramatically increase your chances of succeeding with your goals.

3.Does this actually fit into my desired lifestyle?

The most optimal workout plan backed by gurus, experts, and all your co-workers means little if that particular plan doesn’t fit into your preferred lifestyle.

It’s not you, it’s the workout plan.

Sure it may work for a couple of weeks due to you forcing the plan into your life, but as soon as the slightest curve ball is thrown your way, your plan is going to take a nosedive.

Forcing a training style that isn’t conducive to your lifestyle is going to lead to a battle between exercising and your desired lifestyle.

call-the-soldiers-in-for-war — most important questions before starting to strength train
No need to call the soldiers in & start a war between your fitness and desired lifestyle.


You’ll most likely choose your lifestyle and will resent fitness or even worse, create excuses as to why fitness isn’t just for you. If I tried to learn Spanish for four hours a day along with salsa dancing for three hours a day—this plan would fail because it doesn’t fit my preferred daily routine.

Before undergoing a strength training routine that isn’t a good match for you, assess your lifestyle and be realistic with your commitments.

Start by looking at your workday. How many hours do you work and what are those hours? Next, move on to your hobbies that are important to you. Also, assess your time with friends and family.

After laying out these factors into a weekly schedule, you can properly ask yourself how much can I realistically commit to exercising? 

4.Who do I need to become to get it?

This is where you reverse engineer your goals down into actionable steps. 

What will it take to make that big goal a reality? When setting goals, you want them to be reasonable and easily actionable so you can steadily build up your confidence.

Here’s an example I set for myself: I want to learn how to salsa dance. 

A couple of potential issues were my shyness and  confidence. I needed to set these goals up in a way that progressed me but still left me feeling good after each encounter and wasn’t too overwhelming for me.

With that said, I went to my first group salsa class and my only objective was to drive to the venue and walk in for five minutes. If I did that, then excellent—mission accomplished. 

The next time, I bumped the time up to 15 minutes and steadily increased from there until 60 minutes (the normal time frame for classes) was the goal.

So why the random spill about my salsa adventures?

Because I want you to approach your strength training this way—especially if you’re new.

It’s tempting to feel extremely motivated for the first few workouts but I don’t want you to risk motivational burnout.

Gradually build yourself up and your goals along the process. 

If you’re new, not as confident, or coming off a long layoff with lifting weights—make your daily mission ridiculously easy. Make it a goal to put your gym clothes on and arrive at the gym to exercise for 15 minutes (this can be a 5 minute warm up and then one–two exercises).

You do this, congratulations, you’re heading on the right path and just started an exercise streak—keep it going!

5 Steps to Better Health, More Energy, and Weight Loss Without Strict Dieting


Often times, I found myself frustrated and down about not reaching my goals. I thought I was covering everything I needed and addressing the right areas.

I wanted to develop a writing habit, a salsa dancing habit, a meditation habit but I couldn’t achieve my desired outcome (despite my effort).

But as I found out, I wasn’t focusing on the important metrics for my desired results.

I was overlooking the basics. We know the basics are a priority, but how many of us are actually following this advice?

Probably few.

Only once I started to truly focus on my fundamentals before anything else did my productivity and results follow suit.

This same philosophy is pivotal in fitness. If your results are lagging despite your perceived effort—odds are you’ve gotten ahead of yourself and didn’t master the essential behaviors for a solid and sturdy foundation.

Dieting doesn’t need to feel like a roller coaster where you’re holding on for dear life.

Weight loss without strict dieting and uncomfortable restrictions are possible and it starts by implementing these five steps.

1.Perform a dietary audit

All jobs need auditing and assessment for maximum efficiency and effectiveness.

The same task is needed with your nutritional habits. If you start a diet on Monday; then take a break the next three days; then you’re back on for a day; then off until Monday—your diet severely needs an audit.

When you’re attempting to lose weight—the initial actions for many are to start counting calories, decide on a particular diet, and maybe quit some food groups altogether.

Counting calories are useful, but it’s a useless skill if you don’t know what healthy foods are. If you aren’t making healthy food choices on a daily basis, don’t bother counting calories just yet.

These food decisions lead to getting quality nutrients to help your metabolism, help build lean muscle, and help fight off diseases.

A great way to start is by taking the healthy eating quiz (just useful as a general baseline—not the final word).

Afterward, review and begin to focus on the quality of your food choices and daily healthy habits before micro-managing tactics that aren’t in your 80/20.

Long-term changes in the quality of your diet are equated to keeping the weight off for the long-term.

2.Develop love, admiration, and respect for micronutrients

In my book, Body Architectone of my favorite chapters discusses micronutrients and how they’re often treated as the supporting cast compared to the main actors (carbs, fats, & proteins).

But just as in any quality movie, without a solid supporting cast, the movie isn’t going to be good.

The same holds true with your nutrition.

Focusing only on the big three macros may grant you an aesthetic masterpiece, but without proper micronutrient intake—your internal health and daily energy levels are going to be less than optimal.

The majority of your micronutrients are from your fruit and vegetable intake.

study with more than 130,000 adults discovered that those who increased their intake of fruit and vegetables over four years lost weight.

Your micronutrients (vitamins and minerals) help with supporting a healthy functioning metabolism (thyroid hormones), and prevention and treatment of diseases just to name a few of their many roles.

3.Don’t drink your calories

I’m a fan of making the easiest changes to your diets before anything else. One of the first rules I have my clients and workshop groups I speak with is to eliminate or at least minimize drinking calories.

Sugar-sweetened beverages don’t have their calories hidden, but many people often disregard or forget to count their drinks into their caloric intake.

Drinking your calories is a deceptive way to rack up your calorie count and other associated issues. It’s not just 1 soda a day that can increase your risk for diabetes— it’s sweet tea (my weakness), energy drinks, and other sugary drinks.

The next concern may be how to get your vitamins if you skip out on the multiple glasses of orange juice or milk and that’s where your fruits and vegetables come into play. Increase your fruit and vegetable intake to get these nutrients along with a decrease in calories and sugars.

weight loss without strict dieting
If you’re going to drink your calories, make sure to load them up with quality nutrients.

4.Focus on your portion sizes

Michael Pollan sums it up perfectly in seven words: “Eat food. Not too much. Mostly Plants.”

If you head to restaurants that offer larger portions, you’re going to consume more food and calories (no shock value here). There’s more research which states that offering larger portions to adults and children leads to extra calories and inevitable weight gain down the road.

An easy way to practice healthier eating is to make half your plate vegetables, then one-quarter of the plate for protein, while the rest is for carbohydrates or healthy fats depending on your specific dietary plan.

5.Be wary of food triggers and environments

Everywhere we turn, it seems we’re seduced into eating and drinking. Food billboards, signs on buses, signs at the subway, tv ads, and vending machines.

These triggers and discreet psychological cues lead us to have cravings and mindlessly eat. Eating even when you’re not hungry is a common symptom of these cues and a big reason for obesity.

When you’re in these types of environments and feel food urges, stop and ask yourself “why do I want this food” three times before indulging. Also, don’t head to the grocery store empty handed—always have a list. Eat a filling meal before heading out to sporting events or movie theaters where less-than-ideal food is being served.