Goal Driven Mindset

Health & Fitness | Personal/Business Development

Gerald Scott

The Importance of Morning Routines

Personal Development

1. You will start the day with a sense of accomplishment. When you intentionally wake up earlier in the morning and commit to a routine, your first accomplishment of waking up without pressing the snooze button will automatically give you a sense of accomplishment. The serotonin (happy hormones) will fill you up with joy and make you feel like you can do anything throughout the day. Your brain will want more of that.

2. It will clear your mind. If you wake up early enough to follow your routine, you will be able to clear your mind through meditation, writing down your goals for the day, or any way you think is appropriate for you. Remember, there is no right or wrong way of doing it. But always ask yourself if it is effective and if it is empowering for you.

3. It will give you energy. Your energy levels may rise the more you do it because when you feel like you are in control and nothing can stop you, you will always want to create that feeling again and again. Not in a power-hungry way but in an “I-can-handle-anything way.”

4. You will feel more in control. Like what I said in #3. Once you really embrace your morning routine, you will start to really appreciate the control that you have. That is why most successful entrepreneurs can stay grounded throughout the day. If they don’t ground themselves and control their emotions early in the morning, the chaos of their environment can affect their business.

<CLICK HERE to create your Morning Ritual>

5.) It can decrease your stress levels. Once you ground yourself in the morning and set your intentions for the day, you will be able to control your emotions a lot better. When your discipline gets stronger each day through doing something repetitive whether you feel like it or not builds your self-confidence and your self-discipline. So whenever you face any challenges throughout your day, you will likely be able to control how you react with the things around you.

6.) It can give you time to do more things. When you wake up early and intentionally to practice your morning rituals, you will start to adjust your time better and much more effectively to be able to do things that you need to do to get your day going. 

If you need to wake up your kids, take a shower, cook breakfast, eat breakfast, read a book, or do anything that prepares you for work, then you will be able to make time for it. Especially since you have better control of your day.

7.) It can support you in achieving your goals. When your goals are a part of your morning ritual, it becomes second nature and your subconscious will register it and really embed your goals in your mind. Reading your goals daily can significantly increase the chances of you achieving them because of the repetitive behavior.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Aristotle

<CLICK HERE to create your Morning Ritual>

Achieving Your First Pull-up

General Fitness Knowledge

I remember back in 2008, I wanted to learn how to do a pull-up. Mind you that I did not research how to do it and/or eat right at that time. My mindset was, “As long as I eat enough protein, I will gain muscle and strength.” This is essentially true and my approach was pretty effective.

Every day, I went into the gym just hoping to make progress with my bench, my pull ups, and my bicep curls. At the time, I could give less crap about my squat, deadlift, and shoulders. Which by the way are extremely important muscle groups if you want to achieve optimal results with your body.

I did split workouts focusing on back one day, chest another day, and biceps on the last day. I rinse and repeat those 3 days.

I remember I could barely do one pull up. I had to kick off something just to get myself at least halfway up. Does that sound like you?

Most people are taught to go 3 sets of 6-10 reps with heavy lat pulldowns so that you can get your muscle used to doing a pull up. Although that is true, it is also a slow way of doing it. 

It took me 3 weeks and I was able to do 10 pull ups.

What changed? My eating habits? Nope. I approached it with the mindset of knowing that I will get there.

What I did was instead of doing 3 sets of 5-10 on the lat pull down, I started doing 5 sets of 1 rep of a pull up.

I came into the gym and I started with lat pulldowns as a warm up. Rather than doing that 3-4 sets, I did on set of lat pulldowns with 20 reps to get the blood flowing, then I focused on my pull up game. 

I started with kicking off something to get me higher, then I slowly let myself down. The eccentric phase or relaxing of the muscles on the way down put my body in the position of really trying its best to hold me up as much as it can. Thus I was “tearing” the muscle on the way down.

The “tearing” of the muscle is very important for muscle growth. 

Image cutting yourself and when your skin heals, it grows a new layer of tissue. Pretty much the same concept as “tearing the muscle” and building new muscle cells.

Every time it was my back day, I progressed by increasing the reps every time. 

Day 1: 5 sets of 1.

Day 2: 5 sets of 2.

Day 3: 5 sets of 3.

Day 4: 5 sets of 4 etc.

One day I was curious how many I can do in one go and I surprised myself by doing 14 reps!

I don’t think I had the perfect form, but I just made sure I go as far down as I can and pull myself up enough to where my chin is above the bar.

Now there are so many different pull up variations.

So where can you start?

As a scrawn individual, you must eat a lot of protein. Increase your carb intake and focus on getting the form down first with the lat pulldown machine.

Next work your way up until you can do 3/4 of your body weight at least 5-6 times.

Once you achieve that, you can try a pull up. If you still can’t do it, repeat the cycle until you can do more weight on the lat pulldowns.

If you are a heavy individual, the best thing you can start with is being on a calorie deficit. Keep your protein intake still high so you can still focus on building strength and muscle. This may take a little bit longer for you to achieve a pull up because if you have never worked out before, you need to create a strong foundation for yourself first.

Most importantly, be patient. It may take longer than expected. Don’t compare yourself to others’ progress.

Evening Routines for Entrepreneurs

Business Development, Personal Development

5 things you can do achieve optimal sleep.

1.) Turn off your devices or keeping them away from you.

Have you ever been scrolling on social media before you go to bed and when you put down your phone, you can barely fall asleep?

Turning off your devices can help you get better sleep at night. Believe it or not, the blue light that is emitting from your screen can cause your eyes to stress. Leaving you to stay up a little bit longer and feel restless.

2.) Plan your next day. 

Create a list of things that need to be done either around the house or at your workplace. (Laundry, taking out the trash, folding your clothes, organizing your files, etc.) 

You take away the worries of what you need to think about or do. Many people think, “Man! I was supposed to do something today but I forgot!” Planning your day can help prevent that from happening to you.

<<CLICK HERE for better sleep – Six Steps to Sleep>>>

3.) Write in a Journal.

Writing in a journal before you go to bed can be very relaxing. You get to write about anything. (What happened, reflect what happened in your day, ideas about products, ideas about business, etc.) 

Some businesses started because someone had their notebook near their bed and when the idea came to them, they were able to write it down.

Once you have written everything that is in your head and you put down on paper, your mind won’t be full of thoughts because you have let most of it do.

4.) Meditate

Meditation is always a powerful tool to have as a part of your lifestyle. Meditating can significantly relax the mind and calm your body. It can naturally relieve stress and worries that you bottle up from your environment during the day.

5.) Write down your goals.

When you write down your goals for the next day, you end up getting excited about what you are about to do. It will help you stay organized ahead of time and will create clarity. 

You may have challenged yourself to achieve a goal within 100 days but writing your daily goals and your steps on how to achieve that can be just as powerful.

Do you have insomnia? If you have a hard time sleeping even if you have a powerful wind-down routine, get this proven formula to help you sleep.

<<<CLICK HERE for Better Sleep – Six Steps to Sleep>>