Good morning, everyone! I hope you’re feeling inspired and ready for the day. Quote of the Day: “The quality of your life will never exceed the quality of your thoughts—that’s not motivation, that’s law.” Years ago, I chose to take control of my life. I decided to live with intention, to be proactive, and to make things happen instead of just reacting to whatever life threw my way. My first step? Reading more, learning deeply, and studying the version of myself I wanted to become. This journey led to a year of purposeful isolation. I limited my social time, spoke less, and shifted my focus to observing rather than engaging. Over that year, I noticed something powerful and undeniable. When you truly listen to someone, they reveal the way they think, how they view the world, and how they see themselves. Stick around long enough, and you’ll see that their life mirrors that mindset. The most organized, focused, and confident people consistently have success in their careers and finances, while those filled with doubt and a negative worldview often struggle with relationships and moving forward in life. And here’s the most amazing part: the less you talk, the more others want to open up and share. It’s like a window into their internal world. But here’s the hard truth: “The quality of your life will never exceed the quality of your thoughts—that’s law.” Why? Because our brains work like incredibly powerful filtering systems, constantly scanning our environment for things that match our beliefs and expectations. This process, called “selective attention,” explains why when you believe in something, you see more evidence of it around you. Psychologically, your brain seeks to reinforce what you think. This is why a negative mindset can be so damaging—it literally blinds you to positive opportunities and reinforces your doubts. And on the flip side, an empowered, positive mindset tunes your brain into possibilities, resources, and chances that support your growth. Consider this: every time you’ve tried a diet, committed to a workout plan, or set out to change something, you did it because you believed, at least initially, that it could work. Many people struggle to work out and track their food consistently. Why? Because deep down, they either don’t believe it will work or don’t believe in themselves enough to stick with it. Belief isn’t just wishful thinking—it’s the key that opens the door to action.

In early 20th-century America, fitness was woven into everyday life. Physical activity wasn’t a choice—it was part of survival and livelihood. But as technology advanced, lifestyles shifted from naturally active to increasingly sedentary, turning fitness from an essential habit into a discretionary pursuit. Today, fitness is often seen as a luxury, a hobby, or a response to health warnings rather than an integral part of life. This shift in mindset has had lasting impacts on health, mental well-being, and socioeconomic divides. To counter these trends, we created Get Lifted University and Get Lifted Prep—programs designed to make health and fitness accessible, achievable, and naturally integrated into life. Instead of making fitness something you check off only when health issues arise, our programs help make it a way of life, not a task. The Journey from Necessity to Choice Early 20th Century In the early 1900s, American life was physically demanding, with most people relying on manual labor and daily activities that kept them active. Physical readiness was a societal expectation tied to livelihood and, for men, even national duty. Exercise was inherent in daily tasks. Post-War America: 1950s and 1960s After WWII, rapid industrialization and economic prosperity transformed lifestyles. Desk jobs became common, and convenience technology like cars and household appliances reduced daily physical demands. This shift to a more automated life began to separate fitness from routine life. Rise of Gym Culture: 1970s and 1980s The fitness resurgence in the 1970s and 80s made exercise a lifestyle choice. Fitness centers, aerobics, and workout videos introduced fitness as a personal endeavor, often tied to aesthetics. As gym memberships and home equipment required disposable income, fitness became increasingly linked to wealth and leisure rather than universal need. The Convenience Era: 1990s to Present With technology becoming central to life, many Americans saw daily physical activity decrease. Fitness shifted to something squeezed into busy schedules, creating an “exercise anxiety” that made working out feel like an obligation rather than a benefit.

Good morning, everyone! I hope you’re all doing well. Quote of the Day: "You can act your way into feeling, long before you can feel your way into action." Put simply, action drives emotion; emotion doesn’t drive action. Yesterday, we discussed the importance of aligning with health and fitness by approaching it as something you embody—not as something you do out of obligation. The first step is recognizing that fitness and health are core elements of daily self-care, just like showering, brushing your teeth, styling your hair, washing your car, or cutting your grass. Some aspects of this routine you’ll love, some you’ll enjoy, and some you’ll do simply because they need to be done. This mindset shift removes the pressure of viewing tracking and exercise as “must-dos” and instead places them in the realm of “who you are.” If you’re someone who always dresses well and takes care of yourself, it becomes second nature. It’s just who you are—or more accurately, who you choose to be. The second step in aligning with health and fitness is understanding that you won’t feel your way into wanting to do it. Let’s be real—how long have you been trying to lose weight and keep it off? How many years or even decades? I don’t ask this to discourage you but to highlight that if we wait for the right feelings to move us into action, years and decades will pass, and we’ll be in the same space and further away from our goals. When I say “let’s work,” I mean let’s take action. Action is the only solution. Faith without works is dead. Consistent action is what creates results and transformation. "I worked out all month, but I didn’t lose weight." So what’s the next step? Stop working out? No. The answer is to take more action. "I tracked my food all week, and I gained a pound." So what’s the plan now? Quit and gain even more weight? Or are you going to adjust and keep going? Think back to school days. Most of us failed a test or quiz at some point, and none of us felt like retaking it. But without continued action, we wouldn’t have learned, improved, or achieved the growth that came from those experiences. The average American reads at a 7th-grade level, and I encourage you to look up this statistic. It was eye-opening for me, but it makes sense. Many children are pushed through school instead of being genuinely challenged and supported. Our early years are when our subconscious learns how to navigate emotions, and if we don’t gain those skills, we inevitably struggle with them as adults.

Calories First, Quality Second A fundamental truth for weight loss: food quality comes second to caloric content. You could be eating what you consider "healthy" food, but if it’s putting you in a caloric surplus, you’ll gain weight. Conversely, you could be eating foods deemed “unhealthy,” but if you’re consuming fewer calories than your body requires for maintenance, you’ll lose weight. Quality is important for overall health, but in terms of weight management, mastering calorie intake is essential. Structuring My Meals I always start the day with a reliable breakfast that aligns with my protein and calorie needs. I keep breakfast in the 40-50 grams of protein range, generally with chicken thighs—my preferred protein source for their flavor and juiciness. When I want to switch things up, I might swap chicken with sausage, eggs, and a carbohydrate source like grits. By maintaining the same protein and calorie levels, I can vary my meals without impacting my goals. This approach allows me to create meal structures based on two key factors: my target protein and calorie ranges. I plug in different foods that fit these targets and rotate options to keep things interesting. Making Tracking Easier with Basic Math Instead of relying on a tracking app, I calculate my calories and macros using basic math. After years of practice, I know the nutritional values of foods I frequently consume. This “plug and play” method lets me adapt meals and snacks on the fly, fitting them into my daily requirements without the need for constant tracking. Snack Smarts: Portion-Controlled Choices Snacks can easily derail progress if you’re not disciplined with portions. I make sure to select snacks with predetermined servings, such as: Rice Krispies Treats: Each one ranges from 80-90 calories, allowing me to enjoy a couple within my calorie budget. Fruit bars and popsicles: Single-serving treats like these are a great option because I know exactly how many calories I'm consuming without the temptation to overindulge.

Many people dream of losing weight or getting fit, but few are truly aligned with what it takes to reach and maintain their goals. If you find yourself struggling to work out, track food, or commit to healthier choices, it’s likely because these actions feel forced, not integrated into your life. The truth is, fitness doesn’t need to be enjoyable every step of the way—it just needs to be part of who you are, like brushing your teeth or maintaining your home. Self-Care Beyond Enjoyment Not every act of self-care is enjoyable. Some people love activities like washing their car or tending their yard; others don’t. But we do them because they’re essential for maintaining a certain quality of life. Health and fitness should be approached the same way. It’s about embracing these actions as self-care, even if you don’t love every moment. From Temporary to Lifelong A huge mistake many make is treating weight loss as a temporary fix. Most people, at some point, turn to quick diets, short-term workout plans, or brief fitness programs to see results. However, sustainable health doesn’t work this way. To truly transform, you need to align yourself with fitness as a permanent part of life—like daily meals or hygiene. Health isn’t a short-term project; it’s a lifelong commitment. Taking Control of Your Life Life circumstances—like a tough upbringing or learned unhealthy habits—can shape us, but they don’t define us. You are in control of the choices you make. Embracing this control means treating fitness and healthy eating as daily habits, not something you pick up temporarily to “fix” a problem. Maintaining Your Ideal Self Imagine you woke up with the body you’ve always wanted. To keep it, you’d still need to exercise and eat well consistently. Fitness isn’t just about reaching a goal; it’s about maintaining that goal every day. As with a luxury car that comes with high maintenance costs, you need to be equipped for the long-term work needed to sustain your health. The Cost of Doing Nothing