Optimize Your Schedule For Success

If you want to be a successful entrepreneur, you have to master your schedule. As we start fresh in this New Year, there are exercises you can use to help you find your purpose that will also allow you to create the perfect schedule for you.

Five Exercises For Success

  1. Time Bucket: There are 168 hours in a week. How are you going to use those hours? To be successful in certain areas of  your life, you must hold yourself accountable by understanding the time in every week.
  2. My Top 5%: Challenge you to focus on your top 5% things that you can do. Time is our only resource. We often feel obligated to do things that aren't motivating us or propelling us forward. If you're struggling to focus on your 5%, create a list of things NOT to do and focus on breaking the habit of doing those tasks.
  3. My Perfect Day: If you could live one day over and over what would that look like? In my podcast about designing your perfect day, I talk about understanding your purpose. We can often feel frustrated, but once you take each action of life and understand it's a stepping stone to your future, you won't feel bothered. Write down your perfect day and discover the moments you really couldn't live without and use that to drive you.
  4. North Star: I discuss the idea of the North Star in my book Stop Starting Over. If you're ready to make that change and find your drive, buy the book here.
  5. Create Your New Schedule: Of course I had to create a new schedule to allow me to allot my time well during the new year. Once you write down the tasks for the day, they become nonnegotiable.

My New & Improved Schedule

Every morning my alarm goes off at 4 AM and the first thing I'm doing is focusing on breathing. I'm focusing on driving oxygen into my body, on gratitude, on love and on what I'm proud of. Most of us roll over look at our cell phones or listen to the latest tragedy on the news. If you are trying to do something great, you have to change your state of mind. You have to wake up in a good state if you want to dominate your day.

After my breathing, I like to do something I call eat and learn. I will listen to a book on audible or a podcast about a new skill or tactic in entrepreneurship, leadership, or others topics to help me develop (check out my favorite books here). Instead of scrolling through my phone, I make this time beneficial.

At 5 AM, I'm getting my interval training in. Usually, my first workout is a hard run for 20-30 minutes. I like to get the blood pumping and the energy flowing so that I can feel wide-awake ready to take on the day.

Visualization is the next step. When I'm showering and getting ready to go into the office, I visualize my day, my week and my goals. Sometimes I visualize 6 months to 12 months ahead. The goal is to see my future and desires so clearly that I become emotionally connected.

On my commute to the Burn Boot Camp office I continue my education, so I'll listen to motivational podcasts or videos to get excited to be in the office. By 6:30 AM, I feel so confident and ready to attack my day because of my morning routine.

Establish Discipline

I've noticed that many people are lacking the discipline to take life to the next level. Waking up early is a great way to create a disciplinary habit. If you take the time to breathe, visualize and find joy, you will find your days to be more enjoyable.

I use the time between 6:30 AM - 8:30 AM to find solitude and brainstorm. I get out my notebook or white board and start drawing pictures, diagrams and strategies. Creating visuals of my ideas allow me to see them clearly and show others so that I can make the idea tangible.

At 8:30 AM, I'm snacking. I don't take too much time to do this, but include it in my schedule as a reminder of my health and to use food as fuel.

From 8:30 AM - 12:00 PM, I'm connecting with my team. I dive in and pour into my team as they start coming in the office. To be a great leader means being one with your team.

At 12:00 PM, I get back to what I was listening to earlier and break my notebook out. If you want to have maximum productivity, you need to make sure your days are spent wisely. The only time you can't buy is time. Make sure your time is working for you, not against you. Time should serve you.

Leave A Legacy

From 12:30 PM - 3:30 PM I block 90 minutes at a time for myself because I know based on being self-aware. Self-awareness is very important in figuring out your learning and understanding other people and the way they work. If I work on something longer than 90 minutes, it becomes circles in my head. If I work on something for less than 90 minutes, I feel like I am not getting anything done.

At 3:30 PM I have another snack because you have to stay fueled throughout the day.

To end my workday, from 3:30 PM - 5:10 PM, I'm back for the rest of the day taking calls and in meetings. Once I leave the office, I go get my real workout in. I'm usually taking a camp at our Lake Norman facility or doing some strength training.

After my workout, I have my post-workout meal and spend the rest of my night without technology with my kids. This is the time I look forward to the most. I cherish the hour and hour and a half with my kids.

Before bed, I spend the last few hours finalizing some tasks I didn't finish during the day. That's my day in a nutshell. Is it always the same? No way! When I travel, I have to tweak my schedule, but it allows me to have structure that is attainable.

I want my great great great grandchildren to look back and see that I did something to move our family forward. I don't have a schedule like this for money. For me, I do this to leave my legacy. If it's about money for you right now, reevaluate and find your purpose. Your purpose has to be bigger than just money. The bigger you goal, the bigger your dream means the more people are out there trying to knock you down. You must love what you do.

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Success At Your Fingertips: 5 Podcast Episodes to Dominate 2019

I don't believe in New Years Resolutions. Why would you wait to reach your goals when you could start right now? It's no secret that the holidays can be tricky to navigate, and many people lose sight of their goals with the approaching new year. If you're someone who can relate, it's ok. I'm here to get you back on track to success, but the power lies within YOU.

It's time for you to make the choice to start. Instead of creating several huge goals, create smaller, more realistic goals. For example, instead of saying I want to lose 20 lbs this year, track your food correctly for 2 weeks then reevaluate. By setting small goals and reaching them, you will make tremendous progress. If you're ready to take matters into your own hands, listen to these podcasts and start crushing your goals.

Simplify Your Weight Loss

Have you struggled with weight loss, fat loss or body image? If you can answer yes to any of those, then this is the podcast for you. Between the fad diets and new research, losing weight can seem impossible. But, it doesn't have to be that complex. I want to help you truly simplify weight loss so you can make progress and feel good. Click here to listen.

10 Minute Motivation: The Power of Setting Goals

Believe it or not, there is power in setting goals that are attainable. I always recommend sitting down and writing out your goals. Your goals don't have to be just to lose 5 lbs or to lose a few inches around your waist. Learn how to create goals that will boost your performance and overall quality of life. Listen to this episode to experience the power of setting goals.

Two Rules to Set You Up for Long-Term Success

It's daunting to think about your long-term impact. We've all been guilty of living too much in the short-term and not thinking about our lives or our goals long-term. I want to share with you two of my rules that are guaranteed to set you up for long-term success if you dedicate yourself to following them. Are you ready? Listen here.

How to Stop Starting Over | Harness Your Pain and Crush Your Goals

Instead of dwelling in your pain, harness it and use that power to drive you towards your goals. We have the ability to appreciate the process, and pain is part of that process. Once you start to make it a habit to turn pain into power, you'll never start over again. Click here to crush your goals.

How to Love Your Problems

Problems aren't fun, so how can you possibly love them? I'm here to tell you that once you start to see that your problems don't define you, and instead fuel you, you will stop letting them drag you down. You have to love your problems, and when you do, you'll become stronger because of it. Listen to the episode here.

Are you ready to stop starting over and finally start experiencing success? I hope you enjoy these episodes. As always, Keep Moving.



The Rise of Charlie Rocket: From 300 lbs to Nike Athlete

Charlie "Rocket" Jabaley is a former CEO of Hip-Hop/Pop management company, Street Execs. He started in Atlanta where he managed 2 Chainz and other big industry names. I had the opportunity to meet Charlie a few weeks ago on a trip to watch a Cardinals game. His story is incredible going from 300 lbs to Nike athlete, which he'll be sharing with you today.

Charlie has lost 130 lbs. and has completely changed his life. He dropped everything because his life was in an unhealthy state. He’s located in Atlanta and I’m located in Charlotte, so when he hit me up letting me know he was coming through NC, I knew I needed to get him on the podcast. Check it out. 

Chase Dreams

Devan Kline: You’re a Nike Athlete now. Tell me about that!

Charlie: Crazy. It's a crazy story about ambition. Literally chasing the most unrealistic dream ever. In Nike’s mission statement they have a saying, “If you have a body, then you’re an athlete.” That’s how I feel, but I’ve never seen it displayed in form of a commercial before. All of the athletic commercials are all these super fit, intense people. I kept thinking, “I’m nothing like those people.”

When I was a kid I wanted to be a Nike athlete. That was my dream. If I want to be a Nike athlete - and I believe in the law of attraction - then I’m going to dress up like a Nike athlete and make my own commercial. Hopefully this commercial would do two things: inspire millions of people and get the attention of Nike so that I could work with them so a common man could become an amazing athlete. That’s the person who's going to get people off the couch, not this perfect person whose slam-dunking. Sure that’s aspiration, but 99% of us aren’t like the people we see in those commercials. I wanted to fill the void and make the common man a Nike athlete.

So, I put the commercial out there. Three days later there were a million views, and my phone rang. Nike said “We don’t know who you are, but you have our campus in a frenzy. We need to meet you.” The day that the Colin Kaepernick commercial aired, the most controversial, culturally-pivoting commercial ever, I got a call. The man who made the decision to air the commercial called me and said “the commercial you made in February inspired us to go in this direction. None of this would have happened without that commercial.”

DK: So, the Colin Kaepernick commercial, which is everywhere - you’re telling me the man who pulled the trigger on that said you were responsible for that. They even put you in the commercial.

Charlie: I have this law of attraction notebook. Before I made the commercial, I would write in it all the time "Nike wants to work with me. I will be in a commercial with Lebron James." That’s what I wanted. I chased the most unrealistic dream ever. Think about it, Charlie, the most unathletic guy wants to be a commercial with Lebron James and Serena Williams. I had a one in a million shot. But, I was in a commercial. It happened just 6 months after I started chasing that dream. I visualized it over and over and over, and it happened.

The Power of Visualization

DK: What’s your philosophy behind visualization? You can visualize that over and over and it comes true. I’ve done this in my life and I know it’s a real thing, so tell me what that means to you.

Charlie: Two things. The first thing: I believe that we are all energy. When you break down an atomic particle, it’s not just mass - its energy. If everything were made of this energy then that would mean that we are all waves. That means at some point we all connect. Think of a pond. If you throw three different rocks in the pond, the rocks are separate, but the waves are connected. At some point in the middle of that pond the waves come together and collide.

I believe that we are all connected in some way. If we are all connected, can I send out a signal of what I want and it come back to me? I can tune my radio receiver to a certain signal and hear a country song. Tune to another signal and I can get a Hip-Hop song. I’m a receiver - how can I reach those other people? I tune my heart to what I want and I get it.

The second thing is this: I’m a delusional optimist and I want to prescribe that to everyone. Listen, how do I take a step in the direction of chasing my dreams if I think it was hard or impossible? I probably won’t take a step. Being a delusional optimist means I take that step knowing it will happen. I think it’s going to be easy to be a Nike athlete. I become a Nike athlete. How many dreams aren’t coming true because somebody said “That’s not realistic?” They never even took the step. But, if we are so insanely delusional optimistic then we can actually take the step and shoot the commercial.

DK: Nike caught that frequency from you because you were tuned in with what you wanted the most. You’re going to get different fans based off of what you’re tuning to. I think what most people don’t understand about a journey like yours is that they look at you now and think it’s an overnight success. There’s no such thing as an overnight success. There’s no such thing as waking up and just being famous or influential. That’s a process. That started back when you were a little. Walk us down through your life, your feelings, your emotions and tell us about this weight loss journey.

Your Journey Matters

Charlie: I grew up in Atlanta, GA. I was eight years old, and I loved sports. It was before society told me what I should be or what I should have. We have our truth and our dreams. It’s just in us when we're kids. I wanted to be an athlete, but I got to the age where I would look around and realize I wasn’t good at anything. I wasn’t physically fit, and I was overweight. My first diet was when I was eight years old as well. This is when I loved basketball and sports, but I was chubby. I buried my dream and decided I needed something to be good at. I became CEO Charlie, I thought, I’ll be a businessman. So, I put on a suit and took my briefcase to school and everyone knew me as “Most Likely to Succeed.” I was always hustling.

The problem with business is that I set up all these tracks in my life that set me up for addiction. The worst thing to be addicted to is something that provides life. I was addicted to food. I got to be over 305 lbs. and I realized CEO Charlie was stressed. Stress led to food. Success and celebration led to food. Deal making led to food. I was trapped. I sat there in my suit, and I looked up at this theatre screen of my life. My life was a terrible movie. I didn’t like the ending of my movie, so I decided that my story wasn't over yet.

I wrote down everything on a piece of paper that would lead me to my dream. And it led me back to that childhood dream. I wanted to be an athlete. I had to think, is there anything that I’m doing right now that’s leading me to my dream? Nope. I reinvented my entire life. I was in the music business and managed an artist by the name of 2 Chainz. During my ten years, I won Grammys, I went on tours, but that manifested by burying my dream very young. It took me down a road of an early death. I had to reconcile my life and go back to eight years old to correct my path. I walked away from a $15 million a year business.

DK: Hold on. You were CEO of your own management company, Street Execs and managing some of the biggest artists in the world. You had money, you had fame, you had travel, girls, the whole lifestyle and you just walked away. Why?

Charlie: It meant nothing to me. I was unhappy. There was only one thing that mattered. The one thing I was never able to master was my health. I moved to California to rid myself of a toxic environment, but I took my issues with me. Things didn't change until I decided to start getting rid of some things. I got rid of television, meat, friends and negative energy. Finally, I started seeing change in my life so I stripped my life down to just me and my dream.

I was sitting around with some old guys when I told them I wanted to do an Ironman. I want to be the top 1% of athletes in the world, and I want to do an Ironman. They said “Charlie, set some realistic goals,” and I said this is my dream. I would dress up everyday like an athlete, and I lived what I wanted to manifest. I lost 130 lbs and did an Ironman in New Zealand and am now the healthiest I’ve been in my life. But, I’m still dealing with these issues. To this day, I don’t know what it’s like to look in the mirror and like what I see. I’m on this journey right now to find my self-love.

Trade Expectation For Appreciation

DK: I’m so inspired every time I hear your story. I travel a lot and I visit all of the Burn Boot Camp locations across the country. I think you have in common what a lot of our clients have in common. They have big goals and big dreams - but there is something to be said about trading the expectations for the appreciation of the process. Process equals happiness. You’re always going to have that goal, and it’s going to be a long journey if you're not appreciating yourself. What do you think about that?

Charlie: We should be faithful over feud. Not just the big goals, but even the small things. Putting the headband on got me to go run, it got me to reach those small goals. Having a big crazy goal was easier than saying that I was going to wake up and run everyday. It weaves this web that means I have to follow through with this goal. I weave a web of accountability by telling everyone about it. There’s this quote I really like, “Being lazy is disrespectful to the people who believe in you.” If everyone knows what my goal is and believe in me, then I have to do it. I feel very inclined to sit at the different seats at the table to create a 360 approach. Love who you are, appreciate the small things - I’m learning these things for the first time in my life.

DK: I sent my book to you, there’s this concept that pain plus reflection equals progress. If you project pain into the future, you drag these bad habits out for 30 years and you start to see how you must make the change. The daily pains mean nothing compared to the long-term pain of not reaching goals.

Charlie: My friend Jessie taught me some exercises. He says “Charlie close your eyes, envision your darkest moment.” My darkest moment was looking at myself in the mirror over 300 lbs. with my shirt off. It was one of the worst days of my life. He said “Picture that guy. That’s you. You need him though because he’s the expert - then you have current you who's struggling. What’s he going to tell you?” I knew that person in the mirror would be proud of me. I reversed a brain tumor, lost 130 lbs., did an Ironman and I realize how far I’ve come. I’m going to tell my story because that’s what starts the conversation in people’s hearts. When a conversation starts in the heart, that’s when change happens. When you can reach the heart, you can get people to truly want to change.

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I hope you enjoyed this interview between Charlie and me. I want to thank Charlie for sharing his story and continuing to inspire so many people. Don't be afraid to create huge goals because you can reach them. You can lose 100+ lbs. or dedicate your life to your health. It won't be easy, but it will be worth it. Check out the full interview below. 

The Power of Visualization | How To Become Successful

There is a next chapter in your life and it starts right now. It starts today. Whatever has happened to you thus far in your life journey is over, and tomorrow is brand new. The beautiful thing about life is that you get to decide your tomorrow. One habit I’ve noticed that all successful people have is some form of visualization. Where is the visualization in your life? Are you mentally projecting where you’re going to be in the future?

If you don’t know about visualization yet, grab a notepad and take some notes because this is going to be gold for you. If you do know about visualization then this is going to be reinforcement or provide new insights that you haven’t heard before.

Start Visualizing

The visualization strategy is always overlooked, but if you talk to any successful person it’s usually a vital part of their daily routine. To make it simple, visualization is about finding a space where you can mentally project what you want for yourself and your surroundings in the future. Everyday you can spend 5-15 minutes focusing on where you want to be and your goals that are 6 to 12 months away.

Envision yourself accomplishing these goals. How will you feel when you accomplish them? What will you be wearing? Where are you going to be when you accomplish them? Who will you be with? Visualization is a conscious choice to expose yourself to positive thoughts. You can visualize while you’re running, listening to a podcast, reading motivational material, lifting weights, taking a shower, sitting on the couch, looking over your backyard and more. Wherever you can find solitude, you can visualize.

Visualization is exposing your mind to positive thoughts every single day. Listening to this podcast, or a few other favorites, for an hour a day could change your life. If you do this for 6 to 12 months while minimizing negative inputs, your life can do a 180. Consistent exposure to positive things like knowledge, your dreams,  and motivation will rub off on you, I promise!

For example, Lululemon is one of my favorite brands. Lululemon knows that I know exactly where their stores are, but they are still going to show me advertisements on a daily basis because they know positive reinforcement is going to get me to buy more. They’re constantly reinforcing that they’re a favorite of mine and that I’m a valued customer. What does this mean? It means that whatever you’re exposed to, you’re more likely to take action. This works the same way in your own mind!

Discover Your Talent

The more positive messages you promote to yourself, the more likely you are to have a positive place mentally, embrace challenges and continue to grow and mold yourself into something amazing. When you’re constantly being told these things, you become them. Capitalize on yourself and make a bet on what you can accomplish. Put all your energy and focus on that one single thing that you’re most talented at and start there. The strategy is about going all in on what you’re really good at and learning everything there is to know about your talent.

You have to realize that when you are talented, it’s not enough. Pure talent is not enough. I was not always the most athletic person, but I played at one of the highest levels of professional sports because I worked really hard. I knew what I was good at instead of focusing on what I wasn’t, and I sharpened those skills everyday. Don’t think you’re different because you haven’t discovered your talent yet. Everybody has something that makes them different from someone else. You just have to discover your talent. So if you think you’re not talented, you’re not giving yourself enough credit. You need new inputs and you need to surround yourself with people who are encouraging you to reach your dreams and that they are people you aspire to be like.

Look, my daughter watches this lady named Mrs. Hands on YouTube. She paints her hands the color of the rainbow. First, she puts her hand out, paints her thumb one color, her index color one color, etc. She has 500,000,000 views on her page and probably makes around $30,000 a month from YouTube commissions alone. There are people who start business with the most outrageous niches and find a way to turn it into a business. Take your talent and find a way to turn it into something that allows you to live the quality of life you want to live. Discover that one thing that makes you excited that gets you excited and pursue it.

Surround Yourself With Like-Minded People

Find people who have similar talents or values to what you want to attract or you want to achieve and study them. Know how they behave, what they do and how they are the best in the world at what they do. Once you find your talent, find out how it can bring value into other people’s lives and watch how the universe pays you back. There has to be a strategy to the psychological development. How are you going to work on yourself? What are the daily rituals that you are going to incorporate to ensure personal development?

Visualization is only part of it. Who are your role models? How do they visualize? My suggestion is make a list of 5 people of who you aspire to be and learn everything about them. Emulate them and practice what they preach and see how you start to change and see your goals manifest. Put your own flavor on it and become your own success! There are more important questions than what we should do. Instead, we need to identify the areas of our life that is conflicting with our values and our goals.

What should you stop doing to get you to where you want to be? Those are the gaps you need to fill! Become self-aware and honest and fill those gaps with things that identify with where you want to be and who you want to be. It’s important during visualization and personal development time to form solid habits. Stand in front of the shower for 10 minutes and think about your goals. It may feel weird, but you have to do what successful people do to be successful. Dedicate yourself to getting better everyday by practicing visualization and personal development.

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Why Intermittent Fasting Works with Fitness Model, Jessica Harvey

Meet Jessica Harvey

Jessica Harvey is a fitness model, former miss NC and runner-up miss America 2012. She’s a certified personal trainer and entrepreneur extraordinaire of Burn Tallahassee who has practiced intermittent fasting for several years.

Devan Kline: Can you explain your background a little and what went down in 2012?

Jessica Harvey: I had never participated in pageants before, but I was a competitor my whole life being an athlete. After I was an athlete, I got married and started a family, but I kept thinking "what’s left?" When the Miss America opportunity appeared, I saw that as an opportunity to show that I’m an example of the American woman. I'm a good mom, a good wife and a strong competitor. I could be competitive and try something new by entering the pageant. After Miss America, I went to Miss World so to say that 2012 was a life changing year for me - it really was.

DK: So now being an entrepreneur and owner of Burn, what made you go into entrepreneurship?

JH: It was always a really easy fit for me. Being competitive is the ultimate trait for an entrepreneur. You get to show your strengths. A lot of people say that practice makes perfect, but really, perfect practice makes purpose. You have to show up and work for what you want. If I want it and I work for it, I can have it. There’s no other job opportunity out there that gives you that choice.

DK: Being an entrepreneur is a difficult task and 99% of businesses fail before 10 years. It’s the only game you can get into where you will fail, but it’s truly the select few that have the opportunity to be successful and make a career out of it.

What Is Intermittent Fasting?

DK: Today we’re talking about intermittent fasting. Why are you an expert on intermittent fasting?

JH: I’ve been practicing intermittent fasting for years now. I've been through the highs, the lows, the good and the bad. My expertise definitely comes from my commitment to it all these years.

DK: Food is such a driving force for energy and vitality. Many people don’t understand the power of food because they haven't felt the effects of clean food on the body. I hope everyone can take away how intermittent fasting and eating clean can help you energize all areas of your life.

JH: Intermittent fasting is a schedule in a confined period of time - it’s not a diet telling you what to eat, but more of a schedule of when to eat. It’s all of your calories within your eating window. I follow the 16:8, which is 16 hours of fasting with an 8 hour eating window. There are plenty of variations. You can choose a 20 hour fasting period with a 5 hour eating window, or even a basic 12 to 12 ratio. For someone wanting to burn fat and build muscle, this is where the magic is.

DK: Can you explain the differences in time windows?

JH: The 12:12 is a basic eating window for someone who has never practiced fasting before because naturally you’re eating within the 12 hours of the day and not at night. Everybody fasts everyday whether we realize it or not. When you’re asleep, you’re not eating, which is why the first meal of the day is called breakfast - you’re breaking your fast. Intermittent fasting is just extending the fasting window for optimal metabolic response.

Why Intermittent Fasting?

DK: What happens to your body when we allow that extended fast?

JH: I’m going to explain it to you at a basic level. There are two sources of energy that your body can run on. One is glycogen, which is your fast-acting carbohydrates and the other one is fat. Normally, if you wake up and break your fast you immediately start burning glycogen - but, if you deplete the glycogen in your body by fasting, it begins to start burning fat for energy instead. Fasting creates an environment where we turn on the fat burning engine first. You start to burn excess fat until you break your fast and restore glycogen stores.

DK: The goal of intermittent fasting is to burn body fat. What kind of person should be practicing this?

JH: It really depends on your goals. When practicing a 16:8, it depends on how you decide to schedule that time. If you’re training later in your fast, it’s shown that near the end of your fast more hormones that promote muscle building are released. If you’re timing your workouts correctly, you can take advantage of the muscle building process. For those looking for weight loss, you should be in a caloric deficit, so people beginning intermittent fasting will experience weight loss. NOTE: You should be meeting your caloric needs daily even when fasting. Less than 1,200 calories a day can lead to dangerous conditions such as fatigue, muscle loss, disordered eating, etc. 

How Can I Start?

DK: Anyone can go 16 hours fasted and 8 hours fed with the right knowledge and timing. Can you give us an idea of what you do?

JH: Personally, what I do is fast until 12:30pm every day and then I stop eating before 8:30 PM. Ideally, the best time for me to workout is later in my fast around 10:30 AM so I have time between my workout to burn fat before breaking my fast. A lot of people ask me if you can eat while fasting and the answer is... NO! You cannot eat during your fast! Food will break your fast because it sparks a metabolic response. You can have black coffee without creamer or any sugar, any herbal tea, especially green tea to rev up your metabolism, and obviously water. Water is super important when you’re using fat for energy because that’s how fat mobilizes. Sparkling waters can get you through the day if you’re going through the adaptation phase, but black coffee, herbal tea or water are going to be the best.

DK: What happens when someone just starting has no energy or feels like they are too hungry to workout?

JH: That’s a challenge. When you decide to do this, it’s a mental and physical challenge, and you will feel hungry at times because your body has a clock that you are used to. Any change will create an adaptation phase. I always recommend starting on a 12:12 and slowly decreasing that eating window. You will feel suboptimal at first. If you aren’t used to it and you’re working out, you’ll have to manage your energy and monitor how you feel.

DK: When somebody is getting started and doing the 16:8, their first meal is at 12:30 PM, last meal at 8:30 PM and they’re training at 10:30 AM, how long does it take them to feel really good?

JH: For me, making the switch from eating normal to really establishing my 16:8 schedule, took about 6 weeks. I worked my way up to that schedule naturally especially by planning my workout correctly. When fasting, you’re on the edge of ketosis. Many people experience a buzz when they experience ketosis because their body starts using fat for energy. Once I started to feel that buzz around 6 weeks, I knew I had successfully adapted.

What Can I Expect In The Beginning?

DK: The reason why people start it and stop it right away is because they don’t see the results or feel that buzz right away. I like to coach people from a psychological standpoint to break those patterns. When you’re fasting, you might start to feel moody, your stomach might start screaming at you a few hours in, or you begin only thinking of food, but you can’t focus on that. It’s interesting. Have you ever been so hungry but then someone calls you and you talk for 30 minutes and realize not once you had thought about food? That's breaking the pattern!

JH: Yes! With intermittent fasting, you start to understand real hunger cues and fake hunger cues. A lot of our life is revolved around when we eat so we plan our social events around food. Intermittent fasting creates a schedule and an opportunity to experience hunger or realize boredom or thirst instead of hunger. It’s really helpful, and because of this, you start to experience higher mental clarity within your fast.

DK: To finish, talk to me about who should be doing this.

JH: I think everyone should try it. But, just like any diet or lifestyle choice, it all depends on your lifestyle or schedule. You don’t want to get through adaptation and say "this isn’t for me." There are so many benefits outside of just burning fat that make the hard times worth it for them. Additionally, intermittent fasting is convenient. We’re all on a diet, whether we’re aware of it or not, and some are more difficult than others. For me, counting macros or meal prepping with two kids and a business doesn't work. Intermittent fasting allows me to on a schedule instead of doing extra work. 

DK: During those first weeks, when you start feeling hungry or feeling like you need to eat, distract yourself. Drop down and do 10 push-ups! Go outside and walk around, but when you interrupt that pattern, it creates a positive response. This works for a bunch of habits like sugar bingeing.

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The Rocking Chair Test | How To Live Life With No Regrets

The last 4 years for me have been very long building Burn Boot Camp and Burn Media Co., and it’s made me realize that life isn't as short as people say it is. I’ve learned to take a look at life on a daily basis and how to slow it down to thoroughly enjoy the moments. It got me thinking about the next 4 years and how much time that really is.

Life Isn't Short

It’s interesting to me when people say that life’s too short, so they “live it up.” I think it’s really a cop out to not reach their full potential. Why not eat healthy and take care of your one body? You have a whole life! I take an entirely different stance on life; it makes me question the people who "live it up" because to me these last 4 years have seemed so long and we still have decades ahead of us. A lot of people underestimate what they can do in 10 years, but overestimate what they can do in one year. If you’re 50 years old, you still have at least 40 more years to thrive. You have the opportunity to take care of yourself everyday. You have the opportunity to learn, grow and unlock your full potential.

I get why people say life is short, but that’s not a  reason to treat your body or your mind like it doesn’t matter. When you’re 90 years old sitting in your rocking chair, how are you going to want to have lived your life? You have the opportunity to get better every day. Do you want to let fear get in the way of decisions that could change the trajectory of your life? You don’t want to have regrets when you’re sitting in that rocking chair. Take chances and think about what you’re great grandkids will think about you when you’re gone. What legacy do you want to have and build while you’re here? Being present on a daily basis, finding joy, having gratitude is going to be what elongates your time on earth.

Be Present

We have to step outside of our current moment and realize that life is long. If you take the time every single day to live with gratefulness and live in the moment, you realize how long life really is. Respect yourself and respect what God has given you by taking care of your mind, body and soul. When you respect yourself, you respect those around you. 

If you don't take action because you think life is short, you will have regrets when you're sitting in your rocking chair. You want to be the person sharing your life and experiences with your grandchildren, even your grandchildren. Start using the rocking chair test with your health, with your finances, and even with the way you parent and treat others.

Are you going to be fearless or fearful? There are things to be afraid of, but sometimes too much fear will limit your success.

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Your Body Before Your Business | Reach Your Full Potential

Health as a business owner is super important. I know because I’ve gone through different stages of being 7% body fat and ripped and periods where I’m eating what I want and being lethargic and lazy. From a productivity standpoint, when you’re constantly exercising, doing rigorous work and eating appropriately, as in watching what you’re putting in your body from a caloric standpoint, you reach your fullest potential.

Input = Output

When you're eating crap or listening to crap, you start to feel like crap. Sometimes as business owners we neglect our health and our bodies and stop making our health a priority. Take a look at it like this: if you aren’t as successful, how can you become more productive? How do you increase energy and the physiology of your body? You do that through the biochemical reactions in the food you are eating and the biochemical reactions created with the movement of your body.

You have to do the right things to literally pull that energy from within your body. If you need maximum productivity, you need maximum energy. For maximum energy you have to take care of your body, which means surrounding yourself with the right people, eating well and exercising hard. The best part is that all these things are in your control.

People ask me why I have so much energy all the time. I naturally have a lot of energy because I’m eating well and exercising. Instead of spending time watching Netflix, I listen to the people who inspire me like Tony Robbins or Will Smith. I get a lot of motivation, inspiration and ideas by listening to these people. Not only am I my physiology, but I'm igniting my mentality as well. I’m maximizing my outputs! What comes in, comes out.

You Own Your Time

Along with productivity, we can control time. Taking 30 minutes a day to work your butt off in the gym first thing in the morning and taking the time to be conscious of what you’re eating throughout the day is going to help you reach goals within your business. Ultimately, you control how much energy you have by controlling your time.

When people ask me why I have so much energy, I turn the question on them and ask them why they don’t have energy? What’s stopping you from feeling energized and reaching maximum potential? It’s not normal to feel lethargic, and it’s not normal to have sore throats or colds all the time. More importantly, I don’t create an environment to promote those things. I work towards alkalinity in everything I do. Our bodies are in a constant fight for alkalinity vs. acidity. You want to make sure you’re doing everything you can control to create a healthy, productive environment for yourself.

If you’re trying to reach goals within your business, you have to exercise. I’m not asking you to come to Burn Boot Camp if you like rigorous, gritty workouts - I’m asking you to go do SOMETHING. Go to the gym, spend 30 minutes running and then answer emails after and see how much more productive you are afterwards.

I’ll never lose that creative ability because it’s a product of the energy which is a product of exercising and eating well. In addition to taking care of your physiology, listen to the people that inspire you. I listen to Tony Robbins and Gary Vaynerchuk and I am so grateful that every single day I can listen to these guys and create my ideas based on what I’ve learned from them. Find someone who gets you motivated in the morning and in the mood to crush your day!

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Top 10 BEST Podcasts For Crushing Your Goals

After less than one year of podcasting, I finally recorded and published my 100th podcast episode! To celebrate, I've created a list of the top 10 podcasts that will help you crush your goals both inside and outside of the gym.

1.  Interview with NFL and NASCAR Anchor Shannon Spake | How This Boss Mom Does It All

Shannon Spake is an NFL and NASCAR Anchor and a boss mom, who also has crushed several Ironmans in her wake. How does she do it all? Check out this episode where I interview Shannon to hear her best advice and stories.

2. 10 Minute Motivation: The Power of Visualization

In this 10-Minute Motivation episode, I talk about visualization and how it's an integral piece of success in business. You can't reach goals and leave a legacy without visualizing it first!

3. Founders' Story | How We Built This

In 2014, my wife, Morgan, and I made it our mission to help women all across the country improve their health and wellness by starting Burn Boot Camp. I began with dumbbells in a parking lot and turned Burn Boot Camp into a thriving $80 million fitness franchise (and counting)!

4.  Medical Model Rant | Save Your Life With Functional Medicine

Clients ask me all the time about what I think of medicine... I'm here to tell you that we can save our lives with functional medicine. We don't need countless bottles of pills. All we need is some motivation to eat healthy and exercise!

5. DANGER: Calorie Restriction with Trainer Chris Witbrodt

Chris Witbrodt and I talk about the serious dangers of calorie restriction. As two experienced trainers, this is the number one problem we see. Besides not reaching goals and retaining fat, there are plenty of other reasons as to why calorie restriction is dangerous.

6. The Keto Diet: Is It Right For You?

There's been a lot of hype surrounding the Ketogenic diet lately. But, is the media right? Hear my thoughts on why I don't recommend Keto and how I recommend to efficiently and safely lose fat.

7. How To Stop Starting Over | Harness Your Pain and Crush Your Goals

Are you tired of starting over every time Monday rolls around? I wrote a whole book about how you can seriously stop the cycle. In the meantime, check out this podcast and tap into your superpowers to harness your pain and really exceed those goals.

8. Intermittent Fasting with Fitness Model Jessica Harvey | Should You Or Shouldn’t You?

Intermittent Fasting is another trend that the media has reported on a lot recently. Is it good for you? How do you begin fasting? Is fasting safe? All of these questions are answered in this podcast!

9. Pregnant and Post-Natal Training with Morgan Kline 

My wife, Morgan, talks all things pregnancy and staying fit during and after. She's another boss mom who is an expert when it comes to making sure you can still safely reach your fitness goals during your pregnancy.

10. It’s Time To Get Selfish | How To Put Yourself First

One thing that we tend to do in life is put everyone else above ourselves. Chances are, you've expended a lot of energy putting someone first, whether that be your kids, your spouse, your parents, your colleagues at work, etc. It's time to take control of your life and get selfish! When you take care of yourself, you care better for those around you.


Why "Keep Moving" Is My Mantra

We all go through similar struggles with how life is changing. With technology, our jobs, our children growing up, it’s crazy how fast life goes. Getting away and finding solitude on a consistent basis is important for your mental and overall health. 

Meditation Made Easy

You don’t need to climb a giant mountain to meditate, you can meditate anywhere. Traditionally, people think of meditation as spending hours in isolation chanting, but it's become a popular topic and health professionals have began to express the importance of meditation daily. Meditation now is stopping the normal thought pattern to create peace and motivation.

We are not all perfect. Striving for perfection is the ultimate failure. We’re not going to do all the right things on a daily basis. We know we need to do all these things that help our lives, but how consistently can we really do that? It’s about appreciating the fact that perfection is actually unattainable.

Look at your mind like a bucket of water. If you add dirt and shake it up, the dirt is going to make the water murky. If you take time to let the bucket sit, then all the dirt will end up at the bottom and the water will be clear again. That’s really what meditation does to help minimal thoughts go to your head.

Appreciate Life

Take time to appreciate the world around you while everything moves so fast paced. If you do this the right way and find solitude, and you will really find that it clears you mentally. At the end of the day you have to be able to clear your head. You can’t get caught up in the things that don’t truly matter.

I have a very one track mind and at the time my only goal in life was to make the big leagues. After I got released from the Giants, I sat in my hotel room for an hour and a half in complete solitude, thinking to myself: “What comes next for me?” The only thing I could think about was to keep moving. The only way to overcome being released was to do continue to move forward. 

During my time as a baseball player, I had the opportunity to stay with host families. I realized those host families weren’t experiencing the same normal American problems as me; instead of regular abuse, they were facing health issues. It was different because the leaders of the households were the moms.

Generally speaking, across the country, many families felt lethargy and unhappiness. With my personality it was great to see myself have an impact on their lives through creating Burn Boot Camp and training. It had such a great satisfaction for me once I had time to let my dirty bucket separate. I knew I wanted to do this, but I had no clue how. You don’t need to understand all the strategies if you have a big enough purpose as to why you want to do something.

My mantra has always been to 'Keep Moving'. Those two words allowed me to get where I am today. It’s always done me well to spend time in solitude. So now, as I sit on this mountain, all I can think about is to keep moving.

Listen to Desert Session 2 on the Podcast

What Is A 'Mono-Meal' & Why Should You Try It?

What Is A Mono-Meal?

Eating when you travel is always difficult. When I’m on the road I like to think of myself as a hunter and gatherer. Hundreds of years go, our ancestors would come across fields and eat whatever fruit, nut, vegetable or meat they saw. I like to use what I call "mono-meal" eating when I'm traveling. It’s simply eating one type of food as your meal. For example, I might choose to grapes for my lunch or only eggs for dinner. For those of you who travel or have a tough time with nutrition, mono-meals are a strategy you can use to change things up.

Ease Digestion

When we combine different foods it becomes fairly hard for our body to digest. It’s hard to sort out all the different enzymes and things that it takes to break food down. The four main enzymes are needed for carbohydrates, proteins, nucleic acids, and lipids (fat digesting). These all break down in different ways and cause heartburn, lethargy, or other digestive problems.

I recommend these mono-meals because it helps you stay away from the sugary things we are all “addicted” to. Most of these meals would preferably be fruit, but, again, it is just one type of food eaten in one sitting.

Make Traveling Easy

Mono-meals are actually extremely easy while traveling. In airports there are always organic food stands so you will be able to find some sort of fruit to achieve this. There are benefits to eating only one fruit as a meal. It’s simple and a lot easier to plan out. This helps the complexity of digestion and allows the enzymes to break food down faster. Some people stay away from fruit because of the bad rep it gets with being high in sugar or carbohydrates, but fruit is not the enemy. The enemy is combining the fruit with all the other foods you eat.

This really works for me on the road and at home. Even when I’m craving unhealthy snacks, it helps me stay on track. You don’t have to worry about reading ingredient labels or making random trips to the grocery store. Through this style of eating you can go easy on your digestive system. Fruits digest without using a lot of energy, so now your body can use that energy for other things like repairing muscle tissues. When you go to the gym and work hard by pushing yourself to your muscle’s limit, it helps you grow your muscles. The energy from a mono-meal will help you repair to your best ability for your next workout! Fruits are a good kind of mono-meal because they provide natural sugars while also being healthy and raw. Raw foods in your diet increase your metabolism. Fruits help balance your body’s systems even when the environment around you is toxic.

Keep Your Mono-Meal Clean

Living, clean foods are the cure-all. You can retrain your tastebuds to eat these mono-meals and fruits. Now, you can feel energized instead of lazy, tired, and bloated. Eventually you will be turning away from the foods that are fatty and processed and staying with the healthy mono-meals. By eating in this style you can eat until you’re genuinely full.

Calorie counting can also be a wake-up call for you to see how much junk and how many calories you’re putting in your body. Practicing calorie counting can help you learn your foods and how much it takes for you to get full. Overall, you’ll consume less calories because raw foods are lower in calories in comparison to fried, processed foods. If you’re eating starches and trans fats on a regular basis, you’re going to be unhealthy.

Focus On Health

There’s a misconception in our society that external appearances give an internal look. Just because you look healthy on the outside doesn’t mean your internal body is healthy. Mono-meals have improved my relationships with food and improved my outcomes of my goals. They can be eaten for a day or for a few days, and even up to weeks in a row. If a strategy works for you for a long time then do it. If it works for you and you’re feeling satiated then continue long term. The only con to sticking with mono-meals is that you need to switch up what you’re eating because one food doesn’t meet all of the needs of our long term health. When you switch up your foods and mono-meals, you begin to get all the vitamins and nutrients in the health matrix. There’s not any negative symptoms except headaches and dizziness, but that’s just because your body is detoxifying.

Preparing these meals are easy and there’s plenty of ways to do it. When I do this consistently, especially on the road, I don’t crave junk food. This helps you feel in control of what you’re eating. First and foremost, you have to believe this is going to work. If you take lousy effort, you’re going to get lousy results. Mono-meals are great if you might have an issue with sugar intake or if you're traveling. Our bodies react differently to different strategies, so if don't continue with it if it doesn't work - but it doesn't hurt to try! 

The long term vitality of our lives depends on the inputs of our body every day. Eating healthy or even listening to motivation helps you stay in control of your body. My goal is to constantly deliver you new and innovative strategies to help reach your goals. 

If you have tried mono-meals, send me a message on how it helped you!

Listen To My Mono-Meals Podcast Here!