This Week’s To-Do List

  • Never stop improving
  • Learn the power of participative leadership
  • Share better choices
  • Have a position and support it
  • Anticipate counterarguments
  • Play the game differently
  • Motivate yourself with competition
  • Command the lectern
  • Collect feedback on your current project
  • If you don’t have a project, start one
  • Shine under scrutiny
  • Practice civility
  • Isolate your problems
  • Formulate workable solutions
  • Speak to the heart, with logic, with authority
  • Connect the audience with each other
  • Create prior credibility
  • Forget the “next big thing”
  • Adapt your story to the listener
  • Make buying less risky
  • Create momentum
  • Prepare dynamic meetings
  • Speak to outside groups
  • Value you
  • Keep your edge
  • Express your inner entrepreneur early
  • Embrace problems creatively
  • Pursue passion
  • Face the fear
  • Conquer hopelessness
  • Make a small difference
  • Determine your best time of day
  • List a handful of goals
  • Commit to a peak performance partner
  • Journal
  • Take a time out and get grounded
  • Narrow your focus
  • Take personal responsibility for everything
  • Remember your “why”
  • Outsource
  • Ask questions
  • Ask more questions
  • Autograph your excellence
  • Manifest several new ideas to keep the big idea going
  • Perform twenty mental push ups
  • Free your imagination
  • Find enthusiastic support
  • Don’t expect anything in return
  • Remember all the basics apply
  • Laugh a bit louder
  • Be human
  • Workout/Exercise
  • Practice prepared cleverness and unprepared cleverness
  • Keep being yourself
  • Punctuate and pause
  • Remain humble and teachable
  • Delegate
  • Create room at the top for other potential leaders
  • Accept, overcome, and adapt
  • Track time or find a way to make sleepless nights worth staying awake for
  • Do a vice check
  • Pump up the visuals
  • Focus on what you have, not on what you’ve lost
  • Keep moving – it’s harder to hit a moving target
  • Take breaks to do some cost cutting
  • Get ready to be wrong
  • Try


Stay Positive & Now You Have A To-Do List For Life

(It’s long, I know. But so is life)

Garth E. Beyer

Unlocking Potential: Interview #2

We’re now on our second interview of the Unlocking Potential series. This is a series of interviews I have given to a small pocketful of truly important and respected people. For some of these people, I have never really talked to 1 on 1 until I had the interview like interview #1 with Rose Kendall. Other people like today’s interview, I have only met twice in person and have had my expectations blown to the point I continuously keep in touch.

See, this is what the world calls for, what people seek when they need something. Linchpins, people who care, people who always do more than is asked and have absolutely incredible potential. Help me in unlocking even more potential by reading the following interview with Katie McBody.

Interview: Katie McBody

I’ve been lucky enough to come across this fitness Linchpin through an extension in the family tree. Katie McBody takes fitness to an entirely new level as you will notice in the interview below.

Q: Thank you so much for participating in this interview with me Katie. Before we jump into it, is there any background facts about yourself you want the readers to know?

I have always been active- but never knew my potential in the fitness world until I met my husband, he pushed me in the right direction and has helped me achieve many goals. I started rock climbing and skiing at the age of 4 and later in life I was an instructor in both fields, I was also a softball player into college and now I volunteer my time to coach kids.

Q: What is your life calling, your passion?

Fitness- our bodies were designed to move and I want to share my love of exercise with everyone (especially kids!).

Q: What three habits have you created to continue progressing in that passion?

1. Make time for myself- I schedule a couple hours a day to have alone in the gym/ track/ trail/ climbing that I can use to focus on pushing myself mentally and physically.

2. Involve family- my husband is active duty Army (currently deployed) but when he is home, we spend his lunch break together at the gym. Or we make time to go play soccer as a family with our 4 year old son. Our son also joins me on a lot of my track workouts and participates with modified exercises.

3. Set goals- even if they’re just little goals, accomplishing little challenges you set for yourself is a confidence booster and it keeps you motivated to keep going!

Q: Where do you find your inspiration?

I find inspiration from everywhere. My husband inspires me to keep pushing myself. We have a healthy dose of competition between us, which keeps us pushing our limits physically. I find inspiration at the gym, I’m fortunate enough to be able to train in a facility where a lot of Special Forces members train- so I watch them and try to “compete” with their workouts. I’m also inspired by my clients, especially the ones that show up and give it their all during our sweat sessions. It’s really rewarding to be helping someone better their life by getting them involved with something I’m so dedicated and passionate about.

Q: What is your motto? Why?

“Be yourself and watch it bother other people” I spent a lot of my youth worried about how other people viewed me. Getting older I’ve realized that it doesn’t matter. If you have “haters” it means you’re doing something right. I live with high moral standards and have found self confidence, I may as well be proud of who I am and stop trying to make other’s happy.

Q: What skills do you need to do what you do? How do you train those skills?

You need to get certified as a personal trainer, there are different routes (ACE, ISSA, etc) or college programs to get you there. And then you need dedication to learning more everyday. Be humble and realize that you don’t know everything, and you never will- so keep studying! I try to expand my knowledge and get certified in other fields (next steps is TRX and kettlebell certifications). Plus, I believe that a big part of being a personal trainer is looking the part! Would you want to take fitness advice from someone who was 40lbs overweight?

Q: What are three of the best benefits to exercise/eating clean?

The best benefits to leading a healthy lifestyle is the energy to always be ready to go! I love to fuel myself with good foods so I don’t feel sluggish during the day. One of my favorite fitness related quotes is “you wouldn’t put sugar in your gas tank- so why would you put it in your body?”

Q: What makes you unique, indispensable, a fitness artist?

I believe my level of competitiveness makes me unique- I don’t shy away from a challenge ever! I know I can be beat, but it makes me push harder. I’m indispensable because I have a vast array of fitness related knowledge and I’m skilled in other areas besides being a gym rat! I have worked as a ski instructor and a climbing instructor and I’m always excited to teach people new skills. I also have found a passion for teaching people to run, and run with proper form to reduce their chances of injury. Not too many trainers (at least that I have met) really take the time to teach the basics of how to run.

Q: As you know, my website is centered on life lessons. What are four life lessons you have learned from following your passion?

1. No excuses. Ever.

2. It’s okay to step out of your comfort zone- that’s where life happens. It’s also where greatness is achieved.

3. Set goals! Long term and short term. Reaching “mini” goals along the way is rewarding!

4. You can always do better- so keep pushing yourself.

Q: Anything else you want to add?

There are no excuses in the world of fitness. I believe in training without supplements- your results will last longer if you’re achieving it through eating well and exercising. Almost every injury can be prevented if using proper form- so if you’re new to weight lifting/ fitness please have a trainer show you form and technique.

You can “Like” Katie’s Facebook Page at or email her at


Stay Positive & Fit in

Garth E. Beyer

Constant Adaptation

Humans in their entirety are under constant adaptation. It’s in our nature. We adapt in every form – mentally, physically, ideally, and in our hearts to the environment we are subject to.

The gold medalist outliers in athletics, in business, and in life, they got there through adaptation.

  • Most marathon runners have burned themselves out in at least 10 races or practice races before they successfully completed their first marathon.
  • The published writer, went through having 5 migraines and 20 different occasions of muscle spasms in her eyes and hands because she kept upping the dose of writing she did on the computer each day.
  • Almost all millionaire entrepreneurs, have had at least 30 overnighters and more than a third of their nights severely sleep deprived.


It’s impossible to bend and reach your toes if you have never stretched before. It’s impossible to write 60 hours a week while carrying a full-time job if you haven’t even wrote for 20 hours a week. It’s impossible to stay up two nights in a  row working on a business plan if you have never had less than 7 hours a sleep in a night. As much as you want to fight it, life has its limits and becoming a gold medalist, becoming indispensable, becoming an artist, and becoming successful is not an overnight occurrence. It’s not something that can be reached the first try, the second try, or even after 50 tries.

The successful become the successful because they bounced back from injuries, headaches and sleepless nights the quickest. They stretched. They crashed. They adapted to it. They (now, like you) understood that their body is in a constant state of adaptation whether you want it to be or not. It tries to adjust to the moment – every moment.


If you are not constantly improving with your muse, you are plateauing. If you are plateauing, you are getting worse, because everyone else, they are getting better, thus raising what the average is and putting you below the line. (Not where you want to be)

However, plateauing is key. Again, you can’t reach your toes the first try, even if you stay reaching for them for 5 hours straight. When you plateau, you allow adaptation to catch up and make the improvement you made the average so you can once again go after improvement. A person can reach their toes with 5 hours of effort, but only if they stretch, relax, adapt, and stretch again.

There are two variables of plateauing

1. How many times you plateau determines how excellent you will be. The more times you give yourself time to relax and adapt, the quicker you can accelerate becoming an expert at what you are doing. Who knew the amount of success is based on the number of times you actually don’t work for it?

2. How long you plateau for is the essential factor resulting in either progress or decline. If a weightlifter curls 50lb dumbbells, and then plateaus for  two weeks, he is certainly not going to be lifting 50lb’s again right away. His plateau made his abilities decrease. Then again, he won’t get anywhere if he curls every single day, twice a day, leaving no time for adaptation (or improvement).

Stay Positive & Reach, Plateau, Adapt, Repeat

Garth E. Beyer

Thinking Body, Dancing Mind

The Lessons You Need To Celebrate Being Alive

Thinking Body, Dancing Mind

TaoSports for Extraordinary Performance in Athletics, Business, and Life is the one sport that if you were to become a professional in, you should pick. Although, I would add or change the word extraordinary because the lessons taught and experiences shared in this book are the ordinary techniques that are used by the extraordinary. The way I am going to regurgitate this book to you is by first sharing everything that I actually wrote down while I was reading it. These items are the most important parts of the book that sparked the brightest ideas and concepts in my brain. Then I am going to list the chapters in the book to let you know of all the different lessons that you can learn and improve on. The reason for this process is that the book can be picked up and started from anywhere you choose: the beginning, the end, or a random page. My advice for you is not to go and purchase the book, but to go and flip it open to a chapter that you think you want to improve in your life, read it and see if you want to read the other chapters. Lastly, I will share some of my favorite affirmations that were shared in the book that hopefully you can use.

Garth’s Dancing Mind

Why fight your way to the top, when you can rise to it?  There is no such thing as a victory in an uphill battle; there is only a plateau and it’s never at the top.

Having a winning attitude is a defiance to the expectation of feeling the thrill of victory and agony of defeat.  Both of which are detrimental to any possibility of being successful in the future. To have a winning attitude is to break down the process to moments.  Thinking and feeling that you have won each moment. Success is relative to the quality of the process. There is more than one finish line in a 5k race, there are actually 6,200 finish lines. Every step is a victory and should be viewed as one.

What Not To Be –

  • Struggling for external recognition
  • Measuring self-worth on outcomes
  • Focusing on perfection
  • Establishing unrealistic expectations
  • Blaming others
  • Condemning yourself for mistakes and failure

“You don’t dance to get to the other side of the floor” – Alan Watts

There are three visualization processes that I have taken from the book (which probably has 30+ in it). The first is a visualization of your sanctuary that you can retreat to based off a trigger (mines putting my index finger and thumb together to create a circle). You get to create your own place of ritual and relaxation. My place was based off a picture of a monk sweeping in front of his hut that was cuddling the base of a mountain, the monk is my guide, as you will read more about when you open the book. The second visualization process was to imagine a steady beam of sunlight coming down on top of you, entering your head and circulating it’s power throughout your body, delivering energy, healing powers and enlightenment.

The third visualization example was actually the first in the book which goes like this:

“For example, close your eyes right now and imagine a juicy, sour lemon. In your mind, cut a big wedge from the lemon and place it in your mouth. Bite down, and let the sour juices permeate your entire mouth. Did you find yourself puckering or salivating?”

It simply goes to show how powerful visualization can be. With consistent practice, you can have the same trigger affect to visualizing winning a race, visualizing closing a deal or whatever will help you succeed.

While visualizations are confirmations for your mind, affirmations are confirmations to your heart. “Affirmations are not self deception, they’re self direction.” At the bottom of this post, I will list my absolute favorite affirmations from the book. It is loaded with them! You can also create a list of perfect affirmations for yourself by turning your favorite quotes into affirmations.

  • At every moment remember: Be positive, Be present, Be concise, Be rhythmic.
  • Adaptation is the hallmark of champions.
  • Remember to pace yourself. Progress is two steps forward, one step backward.
  • To trump fatigue, you can either focus on one aspect of the process or at the end result, ignore all else and let the fatigue bypass you.
  • Concentrate on what you have control over.
  • What you believe you become.
  • Handling a negative event in  a positive way is an experience that can become a touchstone for future encounters.
  • Fear: is a natural part of life. It can either paralyze you or give you an opportunity to assess the risk your facing and prepare for it properly. Fear can also make you respect your comfort zone.
  • When in a slump, go with the flow because you will slingshot back.

5 Stages of Injury:  – Denial, Anger, Bargaining, Depression, Acceptance. (When you read this section under the chapter titled Injuries, you will agree at first, but then you will disagree because when you finally realize the process you take, you are able to shorten and change it.)

Challenge: Find the book at the bookstore and read the beginning of the chapter on page 76. (Half a page) By far the most “Woa” moment in the entire book.

One of the most important excerpts I took from the book is that you, me, we – are never as great as our greatest victory or as bad as our worst defeat. We are above it all, we are apart from it because we have a winning attitude.

Reevaluate life while in downtime. Just because your body may be down, does not mean you can allow your mind to go down with it. You need to focus on what made you lose balance, what you are going to do to achieve balance again and what you will do to prevent from ever entering downtime again. Oh, and remember, laughter is by far the best medicine to get out of downtime, I suggest George Carlin.

Committed to truth no consistency – Buddha

“According to Mark, when you become totally engrossed in your sport, you over-analyze everything.” Contributing to the saying that analysis is paralysis. Ironically, I had just written a blog post about this called The One Quality You Need To Be A Successful Expert

I will top of my Dancing Mind with something I loved most about TBDM. At the beginning of each section, and sometimes within, a chapter of the Tao Te Ching is shared. The characters associated with it were so aesthetic that it made me want to study them. The reason being that the greatness of them is that they are meant to make you visualize and feel their meaning when you meditate on them. The Tao Te Ching inserts reminded me of a post I wrote a long time ago on a particular chapter:An Accord With Greatness

Tao Te Ching no.1

Thus, without expectation,

One will always perceive the subtlety.

And, with expectation,

One will always perceive the boundary.

TMDB Chapters – If you think a topic is appealing, pick up the book and just read the chapter

Visualizations, Affirmations, Beliefs, Positive Thinking, Relaxation, Vision, Focusing, Centering, Intuition, Reflection, Fear, Fear of Failure, Fear of Success, Slumps, Fatigue, Injuries, Expectations, Self-Criticism, Perfectionism, Confidence, Assertiveness, Courageousness, Detachment, Egolessness, Selflessness, Conscientiousness, Competition, Winning, Psychological Tactics, Motivation, Goal Setting, Self-Improvement, Synergy, Leadership, Integrity, Adaptation, Persistence, Balance, Simplicity.


Fixed minds detract from potential. Flexible minds are the essential.

My performance is a perfect mirror of my image of self.

To be in sync, use instinct.

The voice of fear is healthy to hear.

There is plenty of success for all of us.

What I resist will persist.

I don’t dominate – I demonstrate.

I risk temporary loss for the chance for permanent improvement.

When I’m detached, my play can’t be matched.

Helping others find their way gives me the chance for better play.

There is no home court advantage unless I give it to them.

If I persist each day, I’ll eventually get my way.

Stay Positive & One With The Tao

Garth E. Beyer

The Business Sport Of Soreness

Business is a lot like sports.

When you play a sport for the first time, you get sore, but through the soreness your muscles and body improve and grow in order for you to play the sport better. After a good few months of playing and practicing, your body no longer gets sore. Then what? The average activist would go on playing the sport only to find that they are making little improvement in their physique and skills. The intelligent activist would switch up the training routine whether it is by doing a different kind of sport (preferred) or merely working directly on separate strengths necessary for the sport. If you are not feeling the soreness, something is wrong. That means you are in your comfort zone, that you have plateaued and will develop very small improvements, if any.

In businesses, the soreness is called failure, often created from mistakes which were made because you are training and practicing. If you are not feeling any businesses soreness, then you are either not training hard enough or you need to change your routine to succeed any further. Don’t let your body or your business plateau, avoid habitual “sport” strategies.

In the Business Sport of Soreness competitors die standing still.

Stay Positive & Be The Winner, Not competitor

Garth E. Beyer

Playing The Game Differently

The Ball Changes When You Change Your Throw


Basically the same game as Kickball, only with huge mats as bases. It was in 8th grade that whichever team I was on became unbeatable. Not because I was a great kicker (I did happen to hit someone in the groin because they thought I was going to just tip the ball and run. I sure showed them!). The fact my team was undefeated was from my talent in getting the other players out. It seems logically fun that I would get them out by hitting them with the ball before they reached the base.

The trick to my success was that I did not throw the ball normally. Most people would aim, step and throw directly a the opponents chest. No, I couldn’t be normal, average or expected. Once a teammate would toss the ball into my hands I would step, spin to gain momentum and catapult the ball towards the direction I thought the opponent would be. The aiming was done at the last split second before release.

That reason the spin-and-throw move became my strategy was that the first time I did it, I was successful in getting the opponent out, which happened to be the last out we needed. I’ll admit, everyone did look at me weirdly after that, but they continued to cheer and thought “Hey, if it works.” Now it wasn’t necessarily talent that made me successful, or the fact I may have enjoyed hitting people with the ball more than I should have. No, really I was successful with it because I had support, approval and people cheering me on to use my signature move.

Let’s back step. I used to throw the ball normally but I would often miss, decreasing my confidence and my teammates expectations. Since my success rate was less than 90% it seemed right to switch it up. Adding my twist and launch, having been successful the first time, rebooted the confidence. I started at 100% again with the excitement of the other 15 teammates and the awe of the 16 opponents.

The purpose of this story: When success rates go below 90%, change something, do something differently, throw the ball uniquely, because when you do and it works the first time, you start at 100% again. From then on, the confidence and the assurance by all of your teammates that you will be successful gives you the talent you need to continue throwing the ball in a way that defies adversity.

Had I played long enough to experience my success rate drop below 90%, you would have seen another new enticing move that allowed me to strike the opponents out. Change, continuous change, that is key. Those who suggest that by doing the same thing you get the same results are either joking or don’t understand that by doing the same thing, the results weaken and expectations from your peers shorten. But when you switch it up, do something unexpected and do it successfully the first time, not only do you win, but your team does too.

It also distinguishes who your teammates are and who are your opponents.

Stay Positive & Change It Up

Garth E. Beyer

Garth’s Style of Living the 4-Hour Body and Becoming Superhuman

Reading Time:  6 min

“How do you become more productive?”

“Richard Branson leaned back and thought for a second…Twenty people sat around him at rapt attention, wondering what a billionaire’s answer would be to one of the big questions — perhaps the biggest question — of business…Then he broke the silence: ‘Work Out.'”

Tim Ferriss has become a hero of mine after I heard his name mentioned at a business workshop. I read the 4 hour work week and if you recall my post for my first Toastmasters speech, I mentioned he was one of the top 5 influencers in my life. Recently, I have been recalling tips and strategies from the 4-Hour Body “An Uncommon Guide To Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman”. Only after taking Tim’s challenge of making myself the experiment, did I learn a few more things that will help you on your way through incorporating the advice in the book, in your life. I call it the 4.5-Hour Body since the lessons will add on some time to the experiment, but will also add on the results.

Cracking The Harajuku Moment

Tim starts by saying there is no point in following the advice in his book until you have your Harajuku Moment: The epiphany that turns a nice-to-have into a must-have.

I am positive that I have not been the only one to start following Tim’s tips without a Harajuku moment. So how did I follow through when so many others failed to receive results for lack of their Harajuku moment?

The Harajuku Moment[s]

Ever since I had mononucleosis in 5th grade when I lost all my baby fat and plenty more of  my muscle, I have been called skinny by almost everyone I meet.

In middle school, I lost nearly every arm wrestling match I had with my friends.

During high school basketball, I never wanted to take my shirt off because of my paleness, skinniness and bacne.

After meeting a girl, I couldn’t have any other guy able to ‘take me’.

So far, these are the biggest moments that have motivated me to truly follow Tim’s advice in his book the 4-hour Body to become super human. The reason why I could follow through while so few others without a Harajuku moment could was that I had Harajuku moment[s] throughout my life.

However, I agree that having a Harajuku moment will amp up the results tenfold. Nothing could have gotten me as motivated to make larger improvements then when

Someone once important to me said she would like me to gain some more weight and lean muscle.

While she meant it in a positive way, in my mind I could only think “She thinks I’m skinny and weak.” This alone may not have gotten me to make vast changes, but it was the cherry on top of all the other layers of degradation I have received throughout the years.

To crack the Harajuku moment, write a list of all the past smaller moments.

Every passion borders on the chaotic, but the collector’s passion borders on the chaos of memories


The more you begin to do things after your Harajuku Moment(s), the more you will wish you had taken photos. Tim says, “The fastest way to correct a behavior is to be aware of it in real-time, not after-the-fact.”

Reminder: Take direct photos in the same light and same area every time. You will have an incredibly hard time seeing the relationship between your photos if you do not follow this advice. There is a reason I don’t have before and after pictures.

What Tim failed to mention was the mental battle that goes along with it (both in real-time AND after-the-fact). When taking picture, you have to keep seeing what you want, instead of focusing in on what is. Especially when “what is”, is a lack of results or even a backtrack. The reason I pushed through was that I looked at the photo process the same as the Slow-Carb diet/binge day process. During the diet, it’s typical to gain up to 5 pounds after binge day but it will go back down even further than when it spiked up. I had to take this mental attitude toward the photos. If I did not see progress or saw my body showing the opposite direction I wanted, I had to remind myself that this was a process and my body is going to have its ups and downs – it’s the end result that matters and that is what you need to continuously focus on.

And the results after only two weeks are incredible.

Measurement + A Bit of Competition = Motivation

By the time you view this post, I am going to expect that you know that what can’t be measured, can’t be managed.

Beginning Estimate:

16% body-fat according to the reference pictures in the book.

Neck: 14 inches

Chest: 35.5 inches

Waist: 31.5 inches

Hips: 37 inches

Thighs: 21.5 inches

Calves: 15 inches

Biceps: 11 inches.

Weight: 165 pounds.

My most recent measurement will be found at the end.

Like the majority of people, I feel that I have an average amount of competition adrenaline. Competition streams in all of our veins, some more than others because they have learned to harness it to become Superhuman. While I had the competition of wanting to be bigger and better than my friends, my biggest challenge was that my roommate was also doing the diet and I knew that she was going after pure and noticeable results. I found my real competition. My point: When you don’t have competition, make it.

The Slow-Carb Diet

is only hard if you don’t like to cook (like me). Realize that I said “don’t like”, not “don’t know how”. Lucky for me, I left it up to my roommate to control the Slow-Carb diet and cook the majority of the meals.

The fact that there are so few things you can eat makes cooking and making meals easy. Actually, the diet might even add an extra hour a day to your schedule. While you have to be creative when you cook, you don’t have to spend so much time cooking. The meals required for the Slow-Carb diet can be made for a week in one day.

A Precaution to Air-Squats

Stretch before you do them.

I went into the bathroom at work to perform my squats and slightly pulled my hamstring because I had been sitting for most of the morning. Just because air-squats are a very light form of exercise, stretching beforehand is still vital. (Clearly).

How To Cheat Out Of Ice Baths

If you are like me, you won’t take ice baths. A quick tip to avoid them but still get the results – take up the 4 Hour Body challenge during the winter.

Instead of ice baths, I wore less layers and let my body feel the cold without tipping the point of getting the flu – which the Slow-Carb diet and exercise will work to prevent anyways. Want to lose weight and save money? Leave the heat off in your home, make your body work to keep itself warm by burning fat. These two steps take care of the outside of your body. Now, add only drinking ice water to the list and you have yourself roughly the same results as taking an ice bath if not better results.

The Caliber Test

My roommate surprised me by ordering a Caliber device off  the internet so that we could more accurately know our body fat percentage. You will recall that I was at an estimated 16% body fat according to the reference pictures Tim provided in his book. She got the Caliber around a week and a half  after we began the diet. Did I get from 16% to the 8.3% that the Caliber said I was at? We will never know for certain. Given that I could have been off by 5% in my beginning estimations and the fact that the Calibers can be off by much higher than 5% who knows the true improvement.

The reason I bring this up is to suggest to you to not measure your body fat percentage unless you want to do it for fun or expect to make drastic results. I was often referenced as skinny, so you can expect that I did not have much body fat to lose. When I mentioned the importance of measurements, it is best to know that it is even more important to have very accurate measurements.

Kettle-Ball Swing

is much more of a workout than you will first expect. Start off with a light weight and work your way up slowly.

Dead-lifts Suck For Some

Mainly people with past back problems. If you have had any previous back issues, start doing dead-lifts without any weights. To prepare yourself for the intensity and the extreme results of dead-lifts you can try these real simple back exercises and really focus on your core strength. In addition, kettle ball swings are perfect for preparing every muscle in your body for dead-lifts.

The Vertical Jump

I increased my jump by almost 5 inches by following the tips. The advice also allowed me to almost jump onto a 5 foot high box at Gymfinity during Parkour training.

Sleep Is For The Weak, Sleep is For The Strong

I always say sleep is for the weak because I am up late every night writing, researching, working and living the success journey. It’s sad that there are more people out there that want sleep more than they want to be successful. Thanks to the 4-Hour Body, I am now able to sleep even less and have more energy. I now understand my REM cycle and the other sleeping lessons Tim shared. As a result, I would like to revert my statement. Sleep is not for the weak, Sleep is for the strong. It is for the strong because I know that those who get the most done and accomplish the most each day sleep the best without the need to sleep the longest and they will be more successful than everyone else.

The Best way to predict the future is to invent it – Alan Kay

Beginning Measurements>>>> Most Recent Measurements

16% body-fat according to the reference pictures in the book.   >>>> 7% body-fat according to caliber

Neck: 14 inches  >>>> 14 inches

Chest: 35.5 inches   >>>> 36 inches

Waist: 31.5 inches   >>>> 31.5 inches

Hips: 37 inches    >>>> 38 inches

Thighs: 21.5 inches   >>>> 21.5 inches

Calves: 15 inches   >>>>> 15 inches

Biceps 11 inches.    >>>>> 11 inches

Weight 165 pounds.    >>>> 154 pounds

Notice how almost all of my measurements stayed the same, but I lost 11 pounds. The 4 Hour Body technique allows you to cut the fat but keep the muscle. Uniquely for me, my loss of fat was at a equal relationship with the gain of muscle. Now it’s time to really kick up the muscle gain.

Stay Positive and Experimental

Garth E. Beyer