DAY 2 - BRAIN

Mental tips and tricks that will help you maximize your daily potential.

Day 2 is a powerful training covering brain health and happiness.

Chances are you are brilliant. I know this because you’re here seeking knowledge and engaging in self-growth. 

So get ready for mentality tactics and tricks that will help you maximize your potential DAILY—the world needs more of your brilliant (and beautiful) mind.

Sneak Peek of Day 2’s Agenda:

  • How to break through mental obstacles and eliminate negative thought patterns.
  • Live less anxiously and anchor yourself to what truly matters with my three mindset tips.

Read the full video transcription:

Here’s the big idea I want to share with you: We have the ability to choose our thoughts, and we also have the ability to change our thoughts. We have the ability to create new habits, and we have the ability to break old ones. It starts with us intentionally choosing to do this, though, and choosing this every single day. 

The most successful people in this world haven’t freed themselves of negative thoughts, and it’s not like they just wake up and they can’t wait to go for a run at 4 am, or they can’t wait to tackle those awkward phone calls, and they have this totally stress-free life. That’s not how it is.

The most successful people in this world wake up, and they do all of those things even though they don’t feel like it. It’s true. Now here’s what happens when you end up doing something you don’t want to do, over and over and over and over. You build up the M-word: “Momentum.”  

This is one area I can really speak to as a fitness trainer. You know, I’ve had a lot of failures in my life, but I am really grateful that I’ve been able to build the habit of working out in the gym very frequently. I would say I haven’t missed more than 2 to 3 days in a row for I don’t know, maybe 10 years or more with the exception, of course, of recovery time for injuries.

So, when you see someone who has developed these “successful habits,” you need to know they’re not more special than you, they’re not more talented than you. They’re simply further along in a process for that particular habit. But here’s the thing: They started right where you are, right now. 

Here’s what I know for sure: Developing positive thought patterns that push us forward in life is a learned skill. Yes, you can learn this. And we can do this together, that’s what I’m here to help you with. We’re gonna do exactly that today.

And here’s the best part: It doesn’t matter what happened 10 years ago, or 5 years ago, or last year, or yesterday… because today is the first day of the rest of your life. 

Download Today's Worksheet:

Here's today's challenge:

Today’s challenge is all about reprogramming our brain—your brain. Turning bad things into good things, finding the silver lining, and developing a new perspective.

This will also help you silence that negative self-talk that we all have.

Here's today's Affirmation

My reality is my own to create. I am destined to reach my goals and to become the person I want to be.

Click to Enlarge

Here is the complete schedule.

Bonus points: Repeat today’s affirmation to yourself over and over as you complete your 5-minute routine!

This combination of a mental shift and physical activity is a truly holistic approach that will really make these ideas stick for you.

Today’s Workout:

Day two! We are here. You made it past day one.

Hopefully, you loved the 5-minute workout. I guarantee you’re feeling good about yourself. You’re ready for today.

All right. So, you want to know what I have on the agenda for the day?

We are going to be doing another gamified workout…

And by gamified, I mean, we are trying to make it a little more fun than the usual things that are just boring repetitions like “three sets of 12 this, four sets of 10 this,” all that kind of stuff.

We’re doing today what we call a stepladder up.

So again, we are going to set the clock for five minutes. We’re going to stepladder up.

I have four movements. We are going to be doing three of each movement. And then we are going to stepladder up to six of each movement.

Then we are going to stepladder up to nine of each movement. Then 12, then 15, then 18.

So, you are going to go up as high as you can in that five minute period of time of these four movements.

The very first movement we are going to be doing you can do in the comfort of your own home. So, you’re going to be doing bench dips followed by box handstand push ups.

I’m going to show you a variation for that if that is too difficult because it is a really tough move.

We’re going to move into leg levers, and we are going to finish it off with some squat jumps.



Bench Dips:
Now, let’s talk about bench dips for a second. You can go bent leg or straight leg.

Straight leg is going to be more difficult; bent leg is going to be much easier for you.



Box Handstand Push Ups:
N
ow, what you see me demonstrating right now is an advanced box handstand push up. This is one of the best ways to actually hit those delts, those shoulder caps, without having to use any kind of a dumbbell or anything.

Now, if that it’s too difficult, we’re going to do what we call a pipe press.

It’s another version of a push up, and it gives you the exact same muscle stimulus, but your legs are not elevated, so it’s not going to be as difficult.


Leg Levers:
You can hold on to your partner’s ankles, you can hold on to a couch, or whatever you can find!

Basically, your legs just lever up and lever down: lever up, lever down.

If the straight leg is too difficult, feel free to modify and just go bent leg. Super simple.



Squat Jump:
Now, this is definitely an advanced plyometric move.

It’s going to get those glutes and hammies. You are going to love it! But if it’s too difficult, you can do one of two things:
You can either do a jumping jack if you still want to get that jumping motion, or you can do just a plain and simple air squat to get the glutes, hammies, and quads.

Now, just to kind of recap:

You are going to be doing three bench dips, three handstand push ups, three leg levers, and three squat jumps.

Then you are going to do six of each move.

And then nine.

You are going to count up as far as you can in that five minute period of time.

It doesn’t matter how far you make it as long as you feel good about yourself and the effort you put in at the end of it.

Excited? You have to let me know. Go comment on social media. Let me know how the workout went for you.

Share your insights and comments below!