The Next Level Guy Show

Today's guest is Patrick McNamara aka Mac!

Pat McNamara (Mac) has 22 years of Special Operations experience, 13 of which were in a Special Mission Unit. He has extensive experience in hostile fire/combat zones in the Middle East, and Eastern Europe. He trained individuals at basic and advanced levels of marksmanship and combat tactics with emphasis on the GWOT.

Mac was his (Tier One) Unit's primary advanced pistol and rifle marksmanship instructor for 2 years. In addition, he instructed advanced Close-Quarter Battle Techniques, concealed weapon employment, high speed motorcade and non-motorcade driving techniques, mountain and urban climbing, basic and advanced demolitions, advanced explosive entry techniques, and was the primary hand combat instructor, rewriting the pre-existing POI.

Mr. McNamara led this Special Missions Unit on several high alpine, long distance, wilderness foot movements with emphasis on privation. Mr. McNamara led and supervised a highly trained, multi-disciplined special operations team having the highest priority for worldwide deployment. He routinely planned, implemented and conducted real world missions and exercises involving state of the art equipment.

While serving as his Unit's Marksmanship NCO, Mr. McNamara developed his own marksmanship club with NRA, CMP (civilian marksmanship program), and USPSA (United States Practical Shooting Association) affiliations. Mr. McNamara runs monthly IPSC matches and ran semi annual military marksmanship championships to encourage marksmanship fundamentals and competitiveness throughout the Army.

He retired five years ago from the Army's premier hostage rescue unit as a Sergeant Major. Mr. McNamara is the author of TAPS (Tactical Application of Practical Shooting).

Here are some key points that I would advise you to concentrate on

• • Pat worked in a variety of units, and became skilled in multi-disciplines - specializing is a sexy thing right now, but working and learning in all areas, lets you build strong foundations for future successes and build knowledge in all areas of your job etc.
  • You are never too late to start. Pat was a late bloomer in wrestling and other things - stop sulking that you never started the sport or activity when you were younger ... you can't change it ... so use that feeling of annoyance to go all in on your new focus and try and level up as much as you can.
  • Your parent's journey does not need to be your own. Neither does your friends of siblings journey or what they think you should do. This is your one chance as 'you', follow your own path, chase your own dreams.
  • You need to balance the parts of you, the nice gentleman, and the warrior inside.
  • If you have an escapism that works for you, such as bird watching, flowers etc, it doesn't matter, if it makes you happy and doesn't hurt anyone, go for it!
  • It's great to look back at regular times and see how far you have come, be appreciative of the journey you have been on, but try and look forward. You can't change the past, but you can make your present better to make the future brighter for you.
  • Pat lost repeatedly when he started wrestling. Instead of letting it beat him up, he dusted himself off and went after it again and kept going until he succeed and it taught him so much! In the military if you fail but don't give up, the military often allow a second chance. Stop beating yourself up over mistakes. Learn from mistakes, grow stronger and try again. Its cliche but true, you only fail when you give up. Give yourself a second chance.
  • Always be reviewing your life and looking for ways to better your life, fix errors, upgrade where possible and chase your dreams.
  • "Hard work sucks and not everyone is cut up for it ... but if you work hard, you will be rewarded in the end."
  • Be humble. Know your strengths but don't boast. Work on your issues and weaknesses, put in the extra work to resolve the issues that arise. Be a good listener and observer, learn, grow and heal, and always be looking for ways to level up.
  • You will fall back to the highest level of your training, not to the level of the situation.

• • Get your sleep right, get your diet on point and build good strong fundamentals and habits, once you have the basics right, you can then start to chase more detailed areas and key skills.
  • Building on having an "Attitude. Aptitude, and a desire to become the best we can be" will change your life.
  • Be the person that others look up to. Kids will mimic their parents and other role models in their life. Be the person, be the change that you want to have in the world or be the person you wished you had when you were younger.
  • Excuses are easy to give yourself for temporary respite but guilt and regret last a lot longer.
  • Use people on social media etc as role models, use them as inspiration and for goals that you wish to achieve and not someone to compare yourself to and feel bad that you aren't there yet.
  • Start small with your changes, don't try and change your life overnight, but make small, simple changes and it will all add up in the end.
  • Your combat chassis, your body, is the most important vehicle you will have it live, like your car which you will give the best fuel possible to, give yourself the best fuel, the best foods etc you can source.
  • Look to make the incremental changes where possible.
  • What gets measured will get managed. Keep a journal, not an obsession with a scale reading. Write out your findings, your measurements and how you feel. Fuck BMI's, they count muscle as a bad thing, ripped rugby players get told they are obese as the muscle weighs more than fat. Concentrate on lifestyle changes, like you can get up stairs easier, you need to use a smaller hole on your belt as your old belt hole is now too big for you. Look for the good changes, not the numbers.
  • Look for ways to find yourself micro-adversity in your life to challenge yourself. We need challenges in our life to succeed. Don't rest on your laurels, as when we stay at the same place, we stagnate if we wait too long.

• Fear will always be there. It will not go away, it is just your mind trying to send you a message. Top performers have recommended giving your fear a name, talk to it, say thanks, you appreciate the message but you are OK and you are going to do it (obviously after a risk assessment, don't do truly stupid in life!).
• Hope for the best, prepare for the worst. Learn from your mistakes and add these into your planning, so you don't make the mistakes again.
• You can feel awful etc but there is always hope. Find the embers of desire and hope in your life, no matter how deep down, look for the forgotten dreams of youth, and let the likes of Mac etc help you get the fire started again.
• Stop comparing yourself to others. The only person you are in competition with is yourself from yesterday. As Mac says, you know you are winning if you could beat a clone of you from yesterday.
• Never underestimate what you know, it might be common sense or straightforward to you, but to some it might be almost impossible or seem like magic to you - look at your skillset, can you sell what others need that you can do and they can't to help get a job, be a better team mate etc.
• No one is coming to save you. You need to become self-reliant. You can't always rely on getting someone in to sort the problems that may arise.
• Prepare now to do the things you love tomorrow. Prepare today to be safe tomorrow. Please do not wait until something bad happens before you get organised and prepared. Life can change in a matter of minutes, be prepared so when it changes you can adapt with it.
• "We don't plan to fail ... but we fail to plan".

Today's guest is Jason Khalipa!

Jason is the founder of NCFIT, a global fitness company with brick and mortar locations, corporate wellness, and digital services.

He is a 3x Team USA CrossFit member and CrossFit Games Champion.

A Pediatric Cancer Advocate after his daughter was diagnosed with Leukemia in 2016, host of the Effort Over Everything Podcast, and BJJ Purple Belt.

Great tip below:

Here's a great little mindset hack from Jason to start us off:

• Here are some key points that I would advise you to concentrate on
• He is the founder of NC Fit.
• True fitness is more than what you can produce in the gym.
• "True fitness helps you live freely and fully". True fitness should never inhibit what you want to do in your life.
• Cross training = having fun. Try and incorporate a lot of sports and activities in your life, especially your children's.
• Sport and fitness can help you learn growth, overcoming difficult circumstances, teamwork and so much more.
• You can learn as much from losing as you will from winning.
• True growth in fitness is found through passion in your life and a supportive community around it.
• Fitness training is always evolving, there are many different types of fitness methods that you can adopt, to meet your interests and passions.
• You should be looking to add in exercises that have a real world carryover.
• A three day weekly workout plan is the best plan for most beginners.
• BJJ is a great sport as it covers a lot of the 3d movement patterns in BJJ training style such as shrimping, squatting, pulling things off the floor etc.
• Hill sprints are a great way of building up your cardio and improving your conditioning.
• Getting into shape takes time. Start slow, build-up and you will get there.
• Your goals will dictate how long, how often and hard you will need to work out.
• You should take baby steps to get into shape. "If you go from 0 -100 you will probably burnout."
• A coach should adapt your training to meet your goals, not their selling quota or copying and pasting programmes for everyone.
• 'As many reps as possible' and 'every minute on the minute' exercises are great tools to challenge a user in a variety of areas.
• Your mental strength can be the deciding factor on whether you succeed or not. Key athletes like Jason utilise a mindset coach to help them become mentally stronger and disciplined.
• It is ok not to know how to do something, or address a weakenesses, and a key similarities I notice, is that top performers will find out the key people they need to excel themselves in a particular area, they are always looking to network and grow themselves and their skills.
• "Fitness compels us to do better, be better and live better".

• "Prepare today to do the things you love tomorrow."
• Jason adopts AMRAP (as-many-reps-as-possible) in his life, his mantra is to "be present, focused and get after it" and "effort over everything". Having a mantra that helps keep you focused and moving in life is perfect and Jason's is a key philosophy to try and see how it changes your life.
• Jason utilises micro-check-ins to his life. He looks at his life in all areas, and makes changes as he goes so he never goes too far in the wrong direction, and with regular check-ins, Jason can notice problems and change them quickly so they do not affect him in any way.
• "Move fast, breathe slow" to dial in your technique for success.
• You need to build your self aware and know when you attention is wandering. Use Jason's micro-check-ins to monitor your work and auto-correct quickly when you see things going off track so it doesn't cause too many problems or need too much effort to rectify it.
• Jason identifies the hot/cold plunge shower/bath routine really helps build his mental strength, and his ability over come adversity.
• There are sports that let you compete on your own against yourself, compete by yourself against an opponent or as part of a team. Find the sport, workout method or mix of sports that work out best for you, fitness is your journey, find what makes you happy and fit in life.
• Use trial lessons and taster sessions to try sports and gyms etc, without needing to outlay a lot of money first.
• You can find friends for life in a sports team, in a gym, at cross-fit or BJJ etc, by starting a sport etc you will find like minded people who want to better themselves and have similar interests as you.
• Look at your nutrition and identify what you can do to take baby steps and slowly remove the bad foods and replace them with healthier options.
• "Align expectations with your goals" for the best chance at success.
• "Fitness should allow you to live the live you want".
• Make fitness an exercise a system, an outlet, an part of your life, but it shouldn't be your whole life.
• Fitness is a great way to teach your kids about life and inspire them to be the best versions of themselves possible.
• The best way to encourage your kids is to show up, be there for them, start slow and let them find their own path every day.

Today's guest is Lucas Handwerker!

Lucas Handwerker is a Certified Clinical Hypnotist, TEDx Speaker, Spiritual Counselor, Writer, and Speaker.

He has been transforming the lives of his clients for the last 10 years. When he's not working with clients from across the globe, he's writing, or presenting his unique healing presentations all over the country. Lucas' goal is to do the most good for the most number of people.

Here are some key points that I would advise you to concentrate on

• Hypnosis might be the tool that you need to finally help with that issue you have been struggling with that just won't go away.
• The more you read and experience in life, the more extensive the skills and abilities you can develop.
• The unconscious mind is the programming that dictates how you act, what you think, how you react to certain situations etc, and it is this part that needs to be worked on to truly change who you are as a person.
• Hypnosis can allow you to access your unconscious mind and for it to be worked on.
• There are many styles of hypnosis and hypnotists, so you should look for someone that has a style of teaching and working with you that makes you feel comfortable and happy, and you will be amazed at the changes you can make.
• "Our very existence is consciousness ... we are consciousness"
• "Our dreams are a stew of our reality ... and the language of our unconscious mind"
• We can all be hypnotized by entering trance state.
• You can't just think your way out of a problem or bad behavior. You need to change the behavior at the level that the behavior is at, so conscious fixes won't help change an unconscious issue.
• We are shaped by our family and friends, we create an identity out of our experiences and how we interact with reality.
• A lot of problems and behavior issues are caused by people living using old beliefs and thought patterns.
• Putting someone into a trance state is not like a light switch, no matter how light entertainment TV shows try and portray it.
• Our consciousness changes state throughout the day.
• You can work with Lucas's remotely, and in your PJs on your couch!
• Audio guiding can help you relax more and not feel unnerved by having to go somewhere and try and be comfortable closing your eyes with a stranger in a strange place.
• "The language of our unconscious mind is in images and story"
• "Unless you go to the root cause of a problem you are just covering it with direct suggestions" which can just tinker with the problem and make it better for a short period, but it is likely to come back, sometimes stronger, as the root cause is not dealt with.
• Traditional medication tends to deal with the symptoms of an issue rather than dealing with the actual problem, and tackling the issue and not just dealing with what the issue is causing in your life.
• Look at healing as a stop on your path in life. You are not weak to ask for help, to try and fix yourself. It is a powerful thing to decide you are not happy and want to change your life.
• True deep change can be found quickly, when the actual is being worked on, not just numbing the pain with anti-depressants and the like.
• Transforming the problem is much better and more effective at fixing an issue than destroying it.
• People struggle with Anxiety as they frame it as a noun and not a verb.
• Look at the feelings in your mind and body - try and decide what purpose they are serving and what lesson or message they want you to learn.
• A lot of the patterns, beliefs and behaviors we have is our unconscious mind trying to keep us safe. However, these were helpful when we were younger most likely, but they rarely serve us as we age and grow.
• Again Focus on TRANSFORMING the problem area, rather than trying to destroy it! Learn to understand it, heal it and make it an ally to you and befriend it.
• Your dreams can show the emotions you are holding within yourself and not dealing with them.
• "Our beliefs shape our reality in the world."
• Beliefs can stay around if your unconscious minds perceives a benefit from keeping it around.
• How we talk about our problems, helps to solidify it in our minds and what we believe about ourselves and our identity, regardless if it is true or not. 'I am' statements can lock them in, so be careful what you say - 'I am an angry person' (bad!) is very different to 'I experience anger sometimes in my day but I am a calm person on the whole' (good!).
• How you feel about something can make it part of your identity and you can start to identity with it - eg I did something bad so I am a bad person. How you feel about your emotions and past can help shape your present and affect what you can do in the future.
• "People have deep unconscious troubles when they repress what they are experiencing or repress part of themselves"
• When feeling anxious, look at what is hiding under the anxiety, and try and deal with that, such as shame, guilt etc - the anxious feeling is there to try and hide you from dealing with it.
• "Most people want to be free of pain but won't change"
• "You can do the difficult thing or live a life of difficulty"
• "... feelings tend to be the origin" what you feel is what you tend to think. Lucas focuses on the emotions first as they influence your thoughts, your behaviors and so on.
• We are not parts, like a computer, our conscious is like a tree, it is made up of things like limbs, branches, roots etc but one whole entity.
• People can be frightened and resistant to make deep level change, as it can be scary, but true change comes when you are ready to deal with the true issues and it will lead to long term change.
• "If you want to really change something and heal I don't think numbing yourself to the discomfort of the symptom is really a way of doing that"
• "You can only repress your emotions for so long" before things escalate and get worse "sooner or later it will come out somewhere else".
• Trying to cover up the pain is a never ending game, and all you will do is try and repress them, hide from them and escape them.
• Working with others and sharing within a group, can help you share, grow and learn with one another.

Today's guest is Case Kenny!

Case Kenny is an entrepreneur, mindfulness expert, host and founder of the top 25 Apple podcast New Mindset, Who Dis. Beloved by some of today's biggest celebrities including Hailey Bieber, Sophia Bush, and Lucy Hale and featured on Good Morning America, you might recognize him from his viral coffee cup and post-it quotes on Instagram, which have been shared by millions and featured by Complex, Women's Health, Cosmopolitan and many more.

Created in 2018, Kenny's podcast New Mindset, Who Dis features his short, no-B.S.take on all things mindfulness in a relatable way, empowering people to be happier and live more fulfilling lives by changing their mindsets in all areas of life spanning from self worth + empowerment to dating + relationships, career advice and more. The podcast has received over 5,000 5-star reviews and accolades such as Spotify Editor's Choice, iHeart Radio Top 10 Health, Deezer and Stitcher Radio Editor's Choice and others, and has held a position as a top 25 podcast on both the Apple Podcasts and Spotify charts for the past 3 years.

As part of the podcast, Kenny also produces special "music x mindfulness" episodes, where he collaborates with top artists + DJs including Martin Garrix, Gryffin, Cheat Codes, Frank Walker + Sam Feldt to bring mindfulness to life in an energizing and unique way for listeners.

Kenny is also the creator of the best-selling mindfulness journals The New Mindset Journal, Unbothered and Single Is Your Superpower, and digital journals including Closure and Clarity.

He is also the creator of the popular dance music x mindfulness show, Zen Disco.

Listen to New Mindset, Who Dis on all streaming platforms or visit newmindsetwhodis.com for more. For the latest news and information, follow Case Kenny on Instagram @case.kenny.

Here are some key points that I would advise you to concentrate on

• You can change your mind at anytime. You can adopt a new mindset whenever you want and change your life at any point you want.
• Your starting point does not need to be your end destination.
• Mindfulness is a key skill that you need to work on. It can let you get a control over your emotions, quieten the mind and think clearer.
• Play and creativity isn't just for kids, allowing your inner child to continue to keep playing into adulthood can help you create rather than consume, and build a life and legacy that few will by being creative when you encounter problems and encounter resistance in your life.
• There is much more to life than just your job, you are not what you do, you are not your job title.
• We are shaped by the media we consume and the people we interact with, choose wisely.
• We can use social media to grow, network and learn, or we can judge, compare and rue our lives if we view it negatively, choose wisely!
• Questions the assumptions in your life, question rather than believe, be proactive in your thinking rather than reactive.
• Live the story in your life that you want to live, not your family or friends or the society you are part of.
• Create rather than consume. You need to find a catalyst in your life to force this change.
• Regret is the worst feeling to encounter, fear of regret can be a powerful motivator.
• Act from a want to change, not a fear, be motivated by the fear of regret.
• Your story is a personal journey, not a particular place or position given by another.
• Journalling is a powerful tool, it lets you reflect, go deep, and and review thoughts, feelings and actions.
• You can change anytime. Remember that. You just need to have the mental strength to do it. It is a reflection of you levelling up, to find something that is better suited you and not going down because you are using someone's else script for life.
• Learn to love yourself. Speak to yourself like you would speak to someone you loved. You should have the best relationship with yourself first before anyone else.
• You have control over your life, you decide what you do, how you react and what you accept in your life.
• Stop tying your happiness to the adjectives you use to describe yourself with.
• "Changing your life comes down to the questions you ask yourself"
• Power moves can be life changing for you. Learn to fire yourself up, use the fear of regret and use the power move to tap into your inner fire, so you can be proud of yourself regardless of the outcome, you at least followed your true path and wishes.
• We know when we are not being true to ourselves.
• Impostor syndrome and fear will always e there, you just need to learn the messages it is teaching you, accept it will be there, even give it a name, and just power move your way through.
• It's only a failure if you give up, trying is always a win. Trying is cool!
• Music is a powerful tool, picking the right music can help your training, learning, creating by opening you up and out of your head and into your true self, your zen state.
• One of the most important questions you can ask yourself is 'Why?', why you think that way, why you accept that action from your partner, why you want to buy this or that, and so on. Once you question yourself, you begin to question yourself and if you are living your own path or that of someone else.
• Look at mistakes and errors as a chance to learn. Use your self control to see failure as a lesson learned rather than a reflection of who you are as a person.
• Act to be proud of yourself. Learn from the mistakes and your bad days. Find your own self-worth, focus on what you can control and smash your goals.
• You don't need a partner, child, job etc to be complete. Being single is a superpower, you can achieve whatever you want in life and not need anyone else to validate you or give you permission.

Today's guest is Matt Booth!

West Coast meets Far East in artist and jewelry designer Matt Booth's aesthetic. While deployed to Asia as a U.S. Infantry Marine, Booth found himself overwhelmed by the rich culture he experienced there. After returning to the States, Booth was introduced to the thriving silver scene in Los Angeles while working at the Whisky a Go-Go on Sunset Boulevard. It was this fusion of Asian influence and an obsession with custom jewelry that inspired Booth to create his own brand in 2003.

With the vision of an artist and the tenacity of a Marine, Matt Booth began blending the traditional Asian characters and motifs he first encountered during his tour of duty with a heavy dose of Los Angeles grit to create the conceptual backbone of Room101. In 2009, he realized the launch of Room101 cigars in the early stages of the development of the craft segment of the premium tobacco space worldwide, earning Booth time in grade in this premium catogory as a brand disruptor and in 2017 once again in the craft spirit space with the launch of Room101 gin. As Booth's vision constantly evolves, the Room101 Brand has become the go-to for exceptional, custom-made pieces and craft lifestyle goods making Room101 a global yet underground lifestyle brand unlike anoy other in market today.

In this interview, we discuss:

• The art of creativity.
• Building an authentic brand.
• How he has been so successful compared to other brands.
• And so much more.

Here are some key points that I would advise you to concentrate on:

• If you can think it, you can create it.
• Just because something doesn't exist now, doesn't mean it can't, all the great things we live with were once a thought in someone's head.
• Easy money is not worth the hassle, building a brand that you are proud of is the ultimate aim, and the money and fans will come naturally.
• It is not where you are now that matters, it is where you can go, and the journey that you can go on that matters. You can decide to change your story right now and can make the changes you need straight away. This is your life and you can decide the route to go.
• Matt always watched the top performers to see the habits, mindset and skills that he needed to improve. What can you take from the top performers in your industry, job etc to level up right now?
• Find your passion, something that gets you out of your bed and energized to chase your goals every day. We all have a passion burning within us that you can go on a journey with.
• Look at life as a journey of discovery and learning as you go, never settle and never be satisfied.
• People don't just buy your product, they buy into your story, your message, who you are and your approach to life. There are plenty of ways to make easy money in business, but building an authentic brand to you and creating authentic products is the easiest way to success as a whole. Look at Matt's great example!
• The fear of starting and chasing your own dream will always be there. You need to have faith in your brand and the direction you are travelling in. Fear is just a message from your brain to keep you safe, look at the message and what its telling you and put in safeguards where possible but take the message it is telling you and keep on your journey. Our sense of fear is still coming from the caveman days, a lot of the mental programming no longer serves us.
• You can't know everything when you start and need to find those that can help you. Asking for help is not a weakness, admitting you need help and sourcing the right people is a sign of strength. Learning to connect with those who can help is a strong skill to have and will help you throughout life.
• Design products that you would want to buy yourself.
• You need to create everyday. Learn to love the process of creating on your products, your brand and self everyday.
• Build a brand that can attract all kinds of people, build a brand that attracts people to being part of your tribe and not just using the products.
• Market your products as an extension of yourself and the brand, and the community will follow.
• Focus on making quality, not the sales. People will buy quality and authenticity.
• There will be peaks and troughs, there will be demands, challenges and struggles - learn to love the journey, not the designation.
• When things like COVID hit, there is always a way to change and refocus your business to help keep making sales.
• Look after your people and they will look after the business.
• Always be in a state of learning and evolution.
• Learn to trust your gut on decisions, and that you are living truthfully and authentically.
• Always take notes to look back, review where you have come from and use it to fix mistakes and shape where you are going in the future.
• Taking rest and a chance to catch your breath is needed and will help your creativity and ability to go on this journey.
• Talent will take you so far, hard work will get you success.

Today’s guest is David Jackson!

David Jackson is a Master Instructor with the Oxygen Advantage working now as a breathwork coach. He is a former professional rugby player, accredited UKSCA Strength & Conditioning coach, NASM performance enhancement & corrective exercise specialist on a mission to make breathwork a normal part of our everyday lives.

Having retrained his own breathing after a brain injury in 2013 forced him to retire from professional rugby, he's passionate about helping others change the way they breathe to improve the way they feel, move and perform. He believes that in breathwork there is something for everyone, having worked with professionals seeking better stress management or those suffering with anxiety to professional athletes looking to improve performance and everything in between. David knows how your breath can impact all areas of our body and mind, which is why he is so passionate about helping people use breathwork to fulfil their true potential. Having felt the benefits personally, he wants to share it with others.

Please note there is a short part of a couple of minutes or so that the sound quality isn't great.

In this interview, we discuss:

• How your breathing affects your health as a whole.
• Why breath-work can be a secret sauce to win more, think better and live healthier.
• How to level up your breathing right now.
• And so much more.

Here are some key points that I would advise you to concentrate on

• Always remember your current point need not always be your end point - you can change at any time.
• When one door closes, another opens and you can continue on a path you maybe hadn't considered.
• Always be chasing that next level in your life, to keep that handbrake off in your life.
• You can train your breathing like any other skill.
• An improvement in your breathing can enhance your living systems and cognitive behavior with some work.
• Your breathing is a key system that keeps you alive, it can be dealt with by the body on auto-pilot but if you train your breathe more automatically you can become more efficient and skilled.
• At the moment, there are a lot of athletes who are not working on improving their breathing system, so take advantage of their short-comings and upgrade the key performance area now before it becomes part of the mainstream training methodologies in all sports.
• Shallow breathing or panting is never a good thing, normally a sign of distress and panic.
• Better breathing can help you take in more oxygen each breath to help fuel you brain and movement.
• Better breathing can allow you to deal more efficiently with CO2.
• Better breathing can create better cognitive function.
• Better breathing can help you relax and reduce the level of stress you are feeling.
• Better breathing can be learnt at any age and will benefit everyone.
• By breathing quietly, it tends to make you breath slowly.
• Close your mouth, put the tongue to the top of the mouth and breath quietly the nose will change your life!
• Your brain will always go the path of least resistance.
• Just because something is automatic doesn't mean its optimal.
• Breathing can be affected by the size of breath, the time held, the speed of inhaling and exhaling, how it is expelled etc.
• You need to breathe into your belly, not your chest.
• Learning to breathe better shouldn't be complicated.
• Shallow breathing will not help you catch your breath better than long slow breaths.
• Being seated or stressed can have a big impact on your body and in turn the quality of your breathing.
• Your posture and how you sit will affect the quality of your breathing and that in turn will affect how your health and body responds to the quality of breathing and quality of air you take in.
• Stress causes will always be there, so we need to build a skill to deal with them, and better breath control and quality of breathing is the key.
• Exercise is a great method to check the quality of your breathing. You shouldn't be out of breath going up stairs!

Today's guest is Adam Jablin!

Adam Jablin is a best selling author, Inspirational Keynote Speaker, Transformational Life Coach and Spiritual and Recovery Mentor. In 2006 Adam got clean and sober, which unleashed many gifts he had hidden inside. During the most successful years of his company, Adam was in the grips of alcoholism and addiction. HE KNOWS WHAT IT'S LIKE BE POWERLESS. His family intervened and Adam's spiritual journey began. While running a multi-million dollar company, Adam dedicated himself to helping others and showing them the path out of their problems and into the SOLUTION. Later, Adam helped sell that business for 9 figures with his loved ones. NOW he wants to help YOU. Adam's teachings show people THE WAY to become the HERO of their own lives.

In this interview, we discuss:

• How to break down your old internal programming that is holding you back in life.
• How to find your inner Super-Power in life.
• How to find the mentors you need to change.
• And so much more.

Here are some key points that I would advise you to concentrate on

• We are all on our own heroes journey, no matter your starting point, you are the hero of your own story.
• The heroes journey will allow us to find out who we are as people.
• The heroes journey will help you find out your passion in life.
• A true apology to someone is a change in behavior.
• Society and family will put pressure on you to follow a certain path in life, but part of the journey is finding the inner confidence to find your own path in life.
• There are a lot of ways to deal with pressure and problems in life, and alcohol and other substances will never help in the long run.
• It takes true courage to admit that you need help to someone. It is not a weakness to say that you need help, but shows a deep understanding of yourself and a strength of character to ask for help and support to change.
• There are many great programs that can help you overcome something you are struggling with, a simple Google search for addiction programs and your local area will show you some great local resources.
• It does not matter your starting point, you can change your life. Adam is a great example of someone that we can transform our life, no matter what happened.
• Fear will always be there but fear is just a message from your brain to tell you that there is something to prep for and understand, so look for the message behind fear, rather than running from it.
• The societal idea of an alcoholic and addict as a down and out, in a gutter isn't correct. There are a lot of high-performing addicts in the world. You can have a problem in life no matter how successful you are to others. You know yourself if there is a problem with yourself.
• Noone is thinking and judging you, it is a belief that we have - they are too busy thinking of their own life. Stop letting others control you and what you do in life!
• To change will take constant action in your life, it is always in motion.
• Knowledge is power, there are great examples of how to change your life available in every book store - Google is a great, free resource used to find the how, once you know the why you need to change in life.
• Always look to learn, find people who will inspire you, push you and motivate you to go to higher and higher levels in your life.
• You need to learn to trust your gut, you need to listen to the internal voice and decide if the voice is following old beliefs or is giving you the best advice for you possible.
• You don't know it all, so find the coaches that you need to learn, to grow and evolve your skills.
• When acting, think about it - is this helping you level up your life? If not, change the course of action to better meet your goals.
• You need to override the BS programming that is remaining for the older version of you, to truly change in life. The old programming is trying to keep you safe, but not to change - you need to make big changes to break through the older belief patterns that are holding you back.
• You need to invest in yourself to see an amazing return in your progression.
• All the greats have to 'put up or shut up'!
• Stop chasing the significance in your life, instead chase your dreams. Stop chasing love from others and instead learn to love yourself.
• You can slip up but that is not a failure, look at each mistake as a learning experience and how you can become better from it. You only fail when you give up totally.
• With the internet, the world is a smaller place, stop using the internet to waste time, use it to advance yourself.
• Take action. Start today. Do something. Don't go crazy, but just take that first step to change their life!

Today's guest is Erick Rheam.

Erick Rheam is a veteran who became fascinated by the field of human dynamics and what motivates us as human beings while in deployment. In his new book, Rise Above Chaos, Erick is leveraging years of research and his own life story to explain step by step how to rediscover your path to significance and inner peace, no matter how busy or chaotic your life has become - AKA how to tame that inner chaos he calls the "beast".

In this interview, we discuss:

• The keys to human dynamics.
• How to find the purpose of your life by finding your passions.
• How to overcome the beast and chaos in your life.
• And so much more!

Here are some key points that I would advise you to concentrate on

• Human dynamics are the key to bonding with one another.
• Networking and connecting can be a skill to learn on its own.
• Life should be a journey of discovery and not a destination, always look at life with fresh eyes and how you can progress daily.
• Sorry to say but no one is caring what you are doing or judging you - stop worrying and instead push for your dreams. Time will pass anyway, don't let what anyone else thinks stop you from achieving what you want in life.
• "People struggle with perspective" and rarely see the bigger picture in their life. Be grateful for what you have.
• You need a strong network to help motivate, and inspire you.
• People get offended easily - Erick recommends you evaluate the reason behind how someone reacts, rise above taking it personally and see the bigger picture.
• We are all rudderless when younger as we find our way in life. However, as you age you need to grow and evolve to avoid being lost in the chaos of your life.
• We all need a purpose in our life - if you don't have something constructive in your life, then the 'Beast' will take over and lead you astray.
• We all have superpowers within ourselves, we have unique skills that makes us unique and valuable, you need to find yours.
• "Your why is discovered as you live within your passions and you align with your superpower". On this journey you will find your purpose in life.
• To find your purpose you need to take action in life. However, don't over think it and consider everything permanent - you can make mistakes, change your path, change how you want to move in life. You are not bound on one path of action or another.
• Resistance and being fearful can be seen as good things, they will arise when you are moving forward in life.
• You need to ensure that the people in your life, your accountability partners, offer value to you and your life.
• The Beast will always be there, you need to learn to understand it, accept it and move on. It won't go away but that doesn't mean you need to give it any power over you in your life. You can setup your life to overcome the chaos that you are living in.
• You need to be honest and open with who you surround yourself with in life - these people should help you move out of chaos in life, and grow as a person. You may need to cut off people who are holding you back or in chaos, and let you know when you are acting in your blind-spots in your life.
• Growth in life is a journey, don't expect true change to happen overnight, but it is a journey worth undertaking.
• You need to focus on your top three priorities in your daily life, clarify exactly what we need to do and chase each to completion - the other jobs etc can wait.
• You need to know the story of your life, or society, work or family will write it for you instead.
• There are seasons in life. The bad things will pass, yet so will the good things. You need to focus on your journey, realise the season you are in life, and what you need to do to keep growing daily.

Today's guest is Joel Burgess!

Joel is a Human Potential Coach who helps men become all they are capable of being by building an unshakable mind and bulletproof systems. He is an expert in the area of Human Performance and is ready to help you bridge the gap between who you are now and the person you know you are capable of being.

In this interview, we discuss:

• How to find your core values in your life.
• Why you should look to consciously inflict stress on yourself to help you succeed.
• How to use the concept of your 'Future Self' to shape how your present self should act.
• And so much more.

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Here are some key points that I would advise you to concentrate on

• Where you are now does not need to be your end point. Joel tried a few different areas of work, and couldn't find something that drove him, filled him with passion until he found coaching. You will know when it is right for you.
• You will feel something wrong deep down, when you are not living your life in alignment with your true values.
• You need to find your own why in life. Something that will get you out of bed in the morning energised, and ready to chase your dreams.
• There is a difference between being busy and achieving things. Being busy likely means that you do not have clearly defined goals.
• Grinding 24/7 is BS, you should not be working all the time but working towards something at the end of the road.
• Joel advises to move away from comfort and lean into growth by challenging yourself by exploring what you are trying to resist.
• What you resist in your life, and what you are hiding from, is normally the things you need to explore deeper in your life.
• Change typically comes through pain, pain is a big motivator and not always a bad thing. We need to leverage negative thoughts and emotions sometimes to propel us to action but it shouldn't be something that you rely on.
• Consider when making a decision - 'What would the cost of inaction be to your life if you didn't do/say/act'.
• Joel recommends looking at your Future Self - consider how your actions, habits etc will affect the person that you are now and the person you want to be and who you will be in your life later on if you continue on the same path. To get to the person you wanting to be, look at the actions and values etc you need to undertake and use now so you stay on that path.
• Set your environment and lifestyle in a way to take the guess work and challenge out of changing yourself, starting new habits etc. Make them as easy as possible by removing in advance a lot of the potential ways it can fail so you cant do anything else but succeed.
• You need to work out your values in life, and know the vision of who you want to be in life. You can then reverse engineer your actions, standards, habits etc, to follow the values to achieve the vision you have.
• Your coach or therapist should listen without judgement, to allow you to talk freely, to shine a light in the dark spots that you truly need help with.
• Joel suggests trying to find new groups, new hobbies and events to find the people you need in your life, rather than trying to cull all the negative and unwanted parts in your current life.
• Joel suggests the use of meditation, cold showers etc, to get his clients out of their head, and into their body, to feel what their true self is telling them away from the drama they have in their head.
• Start small and build towards the habits you want with small actionable steps.
• Our emotions affect our thoughts which cause our actions. We need to learn to find and listen to our emotions.
• "How are you feeling in terms of your head, body and heart?"
• You should review your day using the key questions that Joel suggests.
• A strong morning ritual will set you up for the day, and using a evening routine will help you analyse your day and know what you will focus on for the next one.
• Be grateful for what you have in life, as Joel says your worst day is a life that someone worst off would be happy to achieve - be happy with what you have in your life, be grateful for what you have, you are complete the way you are.
• Consciously inflict stress on yourself, which will help you understand that panic, fear etc are there to teach you, to help you learn. Don't run from them, interact with them and learn from them. They are not bad, it is your judgement of them that is wrong and needs to change.
• 'Never twice in a row' is Joel's great mantra to reset and restart after making a mistake, and restarting and not just dwelling on the error you made.
• What you can do on the tough days dictates what you will be able to do on your extraordinary days. Push yourself at your darkest hour, to fall back onto your top level of training and achieve success over your wildest dreams when you are in your flow state!

Today’s guest is Nick Koumalatsos!

There is no better time for men to be: focused, vigilant, and healthy than right now. Nick Koumalatsos is a Husband, Father, Author, Marine Raider, Recon Marine, founder of The Agoge, and serial business builder with his partner Alison Capra.

Nick’s goal is to inspire, educate and teach men the tools and steps to move forward in fitness, business, and relationships; and challenge you to become the best version of yourself! On his podcast, you will find No BS just straightforward talk from patriots, freedom fighters, and industry professionals from all walks of life.

In this interview, we discuss:

• How to utilize the special ops mindset in your everyday life.
• How you can build a warrior mindset every day.
• How to achieve goals like a Spec Operative
• And so much more!

Here are some key points that I would advise you to concentrate on:

• Your starting point is never your finishing points. Nick was behaving badly when he was younger but changed his life around and is now successful. Just because you are at a low point, it doesn't need to be your final stop on your journey in life, jsut ap it stop.
• Life has become soft, or at least we have allowed ourselves to become soft, we need to find challenge and purpose in our life again.
• Look at challenges as an opportunity to learn, to grow and develop yourself. Reframe the threat as an opportunity and it will help you become more mentally confident and resilient.
• To get a Warrior mindset, you need to do hard things in your life. You need to challenge yourself, you need to fail and learn from the mistakes, you need to go through trials and tribulations and weather the storm.
• Every minute you have a choice to step up or shrink back, to go for it or hide from it. You can change your life right now, you just need to decide and go for it.
• Adopt Nicks's 'Always Forward' into our life, just learn from mistakes, get back up after being knocked down and you will get there.
• When making new habits in your life, you need to start small and grow. Use the small wins to improve yourself and your confidence and let the success snowball into an avalanche of success in your life.
• You need to break large goals down into smaller, manageable targets, that you can track and measure, to better increase your chance of success.
• Focus on your daily goals - what do you need to do each day to achieve your overall goals? Take each day one day at a time, and build a routine so you can focus on your goals, and work towards them each day.
• No plan survives first contact, you need to learn to pivot and adapt towards success.
• Don't let your 'MayDay Trigger' stop you, shit will hit the fan and things will go wrong, but learn from it and restart. Don't let a situation derailing spiral into a whirlwind of despair and affect more days. Stop, reset and restart.
• The selection process never ends - never rest on your laurels, the mission of life never ends.
• Quitting at something puts a limit on your life - what would you rather, work hard or have regrets?
• Don't complain about it ... work for it and achieve it!
• You need to ask yourself: What do you value in life? What do you want to achieve? What are your goals? What are your priorities in life? Make sure your daily life matches the goals and your priorities in your life. Then fix your routine to help you work towards your goals and priorities.
• Train to be at your best, in tough situations you will fall back to the highest level of your training, and not rise to the situation. Challenge yourself daily so that you will be mentally and physically ready, experienced in tough situations and ready to soar and not sink.
• You have to enjoy the journey in life, there is no final destination.
• Growth happens outside your comfort zone.
• Nick is always looking to challenge himself every year, by doing something new, by trying new things and learning and growing. What can you do every year, every month and day to grow, learn, and push yourself out of your comfort zone to achieve your goals.
• Everyone is figuring it out as they go, stop being so hard on yourself.
• Find coaches, gyms, teachers etc that will help you cut the learning curve, remove a lot of the mistakes and help you on the way. Stop trying to do it all yourself, hack the system and source the people and knowledge you need to level up your success.
• Look stupid and ask questions! Don't be afraid to ask for help, for guidance and support ... don't let your masculinity or fear of looking stupid stop you on your journey! Don't let your pride and ego stop you progressing on your journey in life.
• Find your why in life. Don't sacrifice your journey for your family, use your family as a motivation to become a better man and use them to inspire you to become a better man every day! Be the role model that you wanted in your life, and be that for your kids and other men in your life, be the role model that you wanted for others. Be the teacher, provider, protector etc that you wanted, and inspire the next generation of men. Be the best version of ourselves for them.