Are you still waiting for motivation to come and sweep you off your feet? Well shit, you're going to be waiting a very long time. This episode is for you. 

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If fat loss is your most important goal, hunger is a normal, and temporary side effect. Accept this, and do what you can to properly manage this uncomfortable sensation. 

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At the end of every month, I reflect on what went well and what needs work. This practice has allowed me to stay focused on my goals, and get more done. I highly recommend it. 

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Criticism is feedback. Sometimes it's true, and sometimes it's not. If you're always denying the haters, you miss great opportunities to grow in all areas of life. When you receive critical feedback, ask yourself: "What's true about this?" Use it to improve, and be grateful someone had the courage to challenge you. 

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To reach a goal, it helps to have daily tasks or "rules" you follow. If fat loss is your goal, you'll want to have a specific system you follow in an effort to get where you ultimately want to be.  Measure and evaluate your progress regularly to ensure you're on the right track. 

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Life rarely goes as planned, and any disruption can throw you so far off track it may take you days or weeks to rebound. This is why it's paramount that you set goals, you have good routines in place and that you know your priorities. I have a quick story for you today on the power of establishing habits. 

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Once you create your big goal list for the year, now it's time to chunk your goals down into smaller monthly goals and then assess. Is there anything you can do today to get yourself one step closer to a goal you want to achieve by the end of this year? Here's how I do this. 

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Struggling to set goals in the new year? Try this one simple exercise to help make the process easier and more fun. 

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If fat loss is your most important goal, your nutrition is paramount. Here are 11 tips to prevent confusion and finally get the results you want. 

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Most people spend their lives chronically sleep deprived and don't think much of it. Our whack ass FOMO, hustle and grind society constantly puts pressure on people to cut into their sleep, leaving them exhausted, depressed, overweight, and vulnerable to illness and early death. Why aren't we talking more about this? It's a travesty of epic proportions. 

I get it, sleep isn't a sexy topic. Most people's eyes glaze over when I talk about it, but if you prioritize it, your life will absolutely change for the better; balanced hormones, more stable moods, a stronger immune system, and better recovery from workouts. Sleep like your life depends on it, because it does. 

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