The resistance is your compass. Discipline forges freedom. Pain is progress. Own the grind. Take command. Execute.*AI Generated Mantra: David Goggins’ grit + Joe Rogan’s primal drive + Tony Robbins’ mindset + Jocko Willink’s ownership.

Resistance Is Your Compass*

There is interconnectedness of our actions and attitudes across all areas of life. Consistency Reflects Character: Your approach to even minor tasks reveals your overall mindset and work ethic. Consistency in small actions often mirrors how you handle larger responsibilities. Habits Shape Outcomes: Daily habits, compound over time. Cultivating intentionality in minor tasks builds a foundation for success in major endeavors. Mindfulness Matters: Be present and deliberate in every action. There are no "insignificant" tasks—each one is an opportunity to practice mindfulness.

“How you do anything is how you do everything" - Unknown

Olympic weightlifter Jerzy Gregorek’s mantra cuts deep. Opting for comfort (snoozing, bingeing, shortcuts) *defers* hardship: procrastination becomes regret, stagnation, crisis.Choosing discipline—rising early, studying over scrolling, embracing unseen work—builds resilience. Pain today eases tomorrow. Every decision trains your future self: avoid discomfort, or grow through it. Easy now? Pay later. Hard now? Reap freedom. What’s worth the grind?

“Easy choices, hard life. Hard choices, easy life.”

personaldevelopment

Personal Development

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

habits

Habits

Mantras and Quotes

Warm-up helps prepare muscles for workout, significantly decreases likelihood of injury. Perform the following exercises one after another, with just body weight and with as little rest as possible:<ol><li>One-leg lunges - 20 reps per leg</li><li>Squats - 15 reps</li><li>Push Ups - 15 reps</li><li>Side-to-side jumps - 30 seconds</li><li>Front-to-back jumps - 30 seconds</li></ol>

Dynamic Warm-Up

For thousands of years, no one could run a mile in under 4 minutes. This barrier was actually once considered impossible, due to perceived limits from human evolution.In 1954 Roger Bannister did the “impossible” and became fist human to run a mile in under 4 minutes, achieving a 3:59 time.The amazing thing was what happened after Bannister broke the record. Within 2 months, his record was broken, then the record was shattered again and again.The lesson from this has nothing to do with running, it’s that most of our barriers are mental. Push past perceived mental and physical barriers.

3:59 - Mental Barriers

In addition to winning both popular and critical praise as the star of True Blood and Magic Mike, Joe Manganiello has become known around the world for his incredible physique. Now, from the man that director Steven Soderbergh called “walking CGI,” comes the cutting-edge guide to achieving the perfect body and raising your overall quality of life. WANT IT. The mind: If you are ready for change—real change, no looking back change—this is where you need to be. This is the source, the manual, the Rosetta Stone that can teach you to clear your mind, transform your body, and change your life…forever. There's only one question, and only you can answer it: How bad do you want it? DO IT. The tools: Everyone possesses the capability to look the way they want. Joe Manganiello learned that when he achieved the “impossible,” overcoming difficult obstacles at every level by transforming himself into the ripped star of True Blood. It took nothing less than one hundred percent commitment, discipline, routine, and drive. Joe is living proof: If he can do it, so can you. EVOLVE. The results: The evolution never ends. You'll live it every day, with an insane amount of internal confidence and absolutely no regrets. Not the struggle, the sacrifices, the sweat, and definitely not the image you see in the mirror. You'll wake up each morning to a new future. All the answers are now in your hands. How far do you want to go?

health

Health

exerciseandfitness

Exercise & Fitness

books

Books

Joe Manganiello first gained recognition around the world for his incredible, sculpted body while winning both popular and critical praise as the star of HBO's True Blood. Now, from the man that Magic Mike director Steven Soderbergh called "walking CGI," comes the cutting-edge guide to achieving the perfect body and therefore enhancing your overall quality of life. With a build that men envy and women adore, Joe Manganiello is more than qualified to write the end-all guide to sculpting the perfect body. His fit physique catapulted him to the top of the list of Hollywood's most desired male actors following his memorable performances in HBO's hit show True Blood and in the 2012 film Magic Mike--and he will expand on that role in this summer's highly anticipated Magic Mike XXL. In Evolution, Manganiello shares his lifetime of experience and research in terms of diet, cardio, and anatomy to bring you the only fitness book you'll ever need in order to look and feel your best. Throughout the book are black-and-white photographs and Manganiello's step-by-step workout routine that combines weights, intense cardio, and a high protein diet. With a lifetime of athletic achievement behind him, Manganiello was named one of Men's Health's 100 Fittest Men of All Time alongside Arnold Schwarzenegger, Michael Jordan, Bo Jackson, Michael Phelps, Carl Lewis, and others. His Men's Fitness and Men's Health covers consistently rank among the top selling around the globe. In 2014, People magazine named him the Hottest Bachelor Alive, and he is one of the few actors to have ever graced the cover of the #1 selling body building magazine in the US, Muscle & Fitness, not once but twice (with a third on the way). "A comprehensive yet straightforward and effective roadmap to better health and fitness" (Shawn Perine, editor in chief of Muscle & Fitness), Evolution reveals exactly how to get the body of one of Hollywood's hottest stars--promising to turn any Average Joe into a Joe Manganiello

Joe Manganiello

Evolution

<ol><li class="ql-align-justify">Focus on food groups, not macronutrients - Food groups include fruits, vegetables, whole grains, legumes, nuts and seeds in their whole or minimally processed forms.</li><li class="ql-align-justify">Be fibre obsessed and protein aware - Aim for 28 g fibre woman / 38g fibre man</li><li class="ql-align-justify">Diversity is key for gut health - Aim for over forty unique plants per week with plenty of different colours.</li><li class="ql-align-justify">Consider nutrients of focus - Omega 3, vitamin B12 and D, calcium, iron, selenium, iodine, zinc</li><li class="ql-align-justify">When we eat matters</li><li class="ql-align-justify">Drink water for thirst - Minimize alcohol consumption.</li><li class="ql-align-justify">Customization is key</li><li class="ql-align-justify">Don’t let perfection be the enemy of good</li></ol>

Principles of Whole Food Diet 

Consistently increase lifespan<ul><li>Fruits, vegetables, whole grains, legumes, nuts and seeds, coffee and tea</li></ul>Inconsistent (appear safe when consumed in modest amounts within plant-predominant diet)<ul><li>Low fat and fermented diary, eggs (whites preferable,<1 yolk per day), lean meat (not charred), small to medium sized fish / seafood</li></ul>Consistently decrease lifespan<ul><li>Fatty cuts of meat, processed meat, full fat diary, fried/salted fish, ultra-processed foods</li></ul>Based on findings from large observational studies and RCTs looking at individual nutrients, foods and dietary patterns.

Foods Associated With Increased And Decreased Lifespan

Plant-based diet principles to enable us to live healthier for longer.

What if there was a way of eating that may help us live healthier for longer and protect the future of our planet, too? The good news is that evidence now shows a plant-based diet may offer us exactly that – and straight-talking nutritionist Simon Hill has done the hard work translating the science into actionable advice for everyday life. Before transitioning to a plant-based diet Simon held many of the common misconceptions. But instead he experienced incredible improvements in his energy levels, digestion, mental clarity and post-workout recovery after making the shift. He’d finally understood the power of food and was determined to find out – and share – the agenda-free truth about the optimum diet for human health. By undertaking a master’s degree in nutrition, poring over the latest scientific papers and books, and producing hundreds of hours of his internationally successful Plant Proof podcast, Simon has pursued the answers to all the questions he had about fuelling our bodies with more plants. Now, in his first book, he brings it all together into one inspiring and practical guide. It covers: – The reasons why we’re all so confused about what to eat – The evidence showing how a plant-based diet might reduce risks of heart attacks and strokes, type 2 diabetes, cancer and dementia – The positive impact of plant-based living for the climate and animal welfare – Common myths about a plant-based diet – and what the real facts are – How to build a healthy, satisfying plant-based plate, from macronutrients to micronutrients – Practical tips for making the shift, and much more. If you want to understand and unlock the many benefits of putting more plants on your plate, this book is for you.

food

Food

What if there was a way of eating that may help us live healthier for longer and protect the future of our planet, too? The good news is that evidence now shows a plant-based diet may offer us exactly that – and straight-talking nutritionist Simon Hill has done the hard work translating the science into actionable advice for everyday life. Before transitioning to a plant-based diet Simon held many of the common misconceptions. But instead he experienced incredible improvements in his energy levels, digestion, mental clarity and post-workout recovery after making the shift. He’d finally understood the power of food and was determined to find out – and share – the agenda-free truth about the optimum diet for human health. By undertaking a master’s degree in nutrition, poring over the latest scientific papers and books, and producing hundreds of hours of his internationally successful podcast The Proof, Simon has pursued the answers to all the questions he had about fuelling our bodies with more plants. Now, in his first book, he brings it all together into one inspiring and practical guide. It covers: – The reasons why we’re all so confused about what to eat – The evidence showing how a plant-based diet might reduce risks of heart attacks and strokes, type 2 diabetes, cancer and dementia – The positive impact of plant-based living for the climate and animal welfare – Common myths about a plant-based diet – and what the real facts are – How to build a healthy, satisfying plant-based plate, from macronutrients to micronutrients – Practical tips for making the shift, and much more. If you want to understand and unlock the many benefits of putting more plants on your plate, this book is for you.

Mantras and Quotes

Evolution

The Proof is in the Plants

Darren