High Performance Founder
@hpfounder
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We help high achieving entrepreneurs build healthy bodies so they can become more successful.
Joined January 2021
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Your body is a reflection of your standards in life.
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I prefer the pain of exercise over the pain of inactivity.
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Squat
Lunge
Deadlift
Hip thrust
Bench Press
Overhead Press
Back Row
Pull Up
Focus on getting stronger in these movements for a year & you'll be farther than everyone else who keeps changing their workouts.
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You don't need to do more burpees.
You don't need to stop eating carbs.
You don't need to do a juice cleanse or detox your body.
You need to eat a high-protein diet with nutrient-dense foods, lift weights, get enough sleep, walk, spend time in nature & be patient af.
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A fit body is the one status symbol you can’t buy.
It must be earned.
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No snacking.
Drinking water.
Exercising 3x a week.
Getting 10k steps a day.
Eating a diet made of whole foods.
Most people are just one habit away from getting their bodies in shape.
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Your body is a reflection of your relationship with yourself.
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Easy ways to improve your health
· Weight training 3 days a week
· 30 min morning sun exposure
· Drink 2-3 litres of water a day
· Get 7-8 hours of sleep a night
· Put your eating on a schedule
· Get a walk during your lunch break
· Unfollow toxic people online & in real life
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The compound interest of life:
- Investing
- Journaling
- Meditation
- Building muscle
- Prioritizing sleep
- Eating a healthy diet
- Getting morning sun exposure
- Reading great books multiple times
- Learning how to manage your emotions
- Hanging with smart & successful people
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Cardio helps you lift weights.
Lifting weights makes cardio easier.
It’s not about doing one or the other. Do both.
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Feeling angry → Hit the gym
Feeling stuck → Go for a walk
Feeling lethargic → Go for a run
Feeling anxious → Do bodyweight squats to failure
Instead of using food to deal with emotions use exercise instead.
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An underrated benefit of getting in shape is not getting sick.
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The doctor of the future will prescribe heavy lifting, whole foods, high protein, a gallon of water & 8000 steps a day.
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Hitting the gym is as important as brushing your teeth.
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Instead of complaining about having to exercise be grateful for the fact that you have the ability to do it.
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A healthy body is a result of small daily wins. Not one big moment.
Getting in shape is not an event. It’s a habit.
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Being lazy depletes you of energy.
Being active gives you energy.
Funny how that works.
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Weights before cardio.
Stretching before lifting.
Water before coffee.
Tiny adjustments make a huge difference.
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Your top 5 supplements for fat loss
1. Hydration
2. Weight lifting
3. Quality sleep
4. Nutrient dense foods
5. A shit ton of patience
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Checklist for High Performance
1) 8-10k steps a day
2) 7-8 hours of sleep a night
2) One mobility session a day
4) Strength training 3 times a week
5) One max heart rate cardio activity per week
Do this for a full month and see how much better your body performs.
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Your best thoughts will come from:
- 8 hours of deep sleep
- 45 minutes of exercise
- Eating a whole-food diet
- Being around great people
- Drinking a gallon of water
- Reading good books
- Journaling in nature
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1. Lift weights
2. Drink water
3. Eat healthy food
4. Get quality sleep
5. Get sun on your body
This is your checklist for better mental & physical health.
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Dieting is hard.
Workout out is hard.
Building a business is hard.
Don't complain about it. Embrace the pain.
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A bad day at the gym always beats a good day on the couch.
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Stop doing cardio for weight loss…
Do it to improve your endurance.
Do it to train your breath.
Do it for the dopamine release.
Do it for the increased lung capacity.
Do it because you want adaptable blood vessels.
But DO NOT do cardio for weight loss.
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It's not about doing 100 pushups.
It's about doing 20 pushups with great form.
It's not about losing 20 lbs in 6 weeks.
It's about losing 20 lbs & keeping it off for life.
It's not about getting 100,000 followers.
It's about attracting 1000 true fans.
Quality trumps quantity.
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If you're 40 years old or older:
Get daily walks.
Prioritize your sleep.
Strength train 3x a week.
Eat a high protein whole food diet.
Because it's not gonna get easy as you get older.
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Easy ways to improve your health
· Weight training 3 days a week
· 30 min morning sun exposure
· Drink 2-3 litres of water a day
· Get 7-8 hours of sleep a night
· Put your eating on a schedule
· Get a walk during your lunch break
· Unfollow toxic people online & in real life
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Don’t do cardio for weight loss…
Do it to improve your endurance.
Do it to train your breath.
Do it for the dopamine release.
Do it for the increased lung capacity.
Do it because you want more adaptable blood vessels.
But DO NOT… Do cardio for weight loss.
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The best antidepressant drugs on the planet are exercise, nutrient-dense foods, and good sleep habits.
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Weights before cardio.
Protein with every meal.
Start your fast 3 hours before sleeping.
Just a few fitness habits worth following.
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I believe most mental health problems would be solved if people exercised, ate nutrient-dense foods, fixed their sleeping patterns & journaled every day.
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Basic Strength Standards
- Bench press your body weight for reps
- Squat your bodyweight x 1.25 for reps
- Overhead press 50% of your bench
- Deadlift your bodyweight x 1.5
- Pull up weight x 8 reps or more
- Hold a plank for 1 minute
- Hang from a bar for 90 seconds
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It takes 3 weeks to start a habit.
90 days to start a lifestyle.
1 year to make it automatic.
2+ years to make it a part of your identity.
These are your milestones when setting a new habit.
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The Fountain of Youth
· Exercise
· Hydration
· Good sleep
· Time in nature
· Nutrient dense foods
· A community of good friends
· Always learning something new
· Having a purpose for your existence
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How to live a good life:
· Move often
· Take ownership
· Lift weights 3x a week
· Earn more than you spend
· Create more than consume
· Have a great group of friends
· Spend time in the sun & nature
· Eat whole nutrient-dense foods
· Focus on solutions over problems
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It takes 3 weeks to start a habit.
66 days to find a groove.
6 months to lock it down.
1 year to make it automatic.
2+ years to make it a part of your identity.
These are your milestones when setting a new habit.
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Food is the most widely abused drug.
Exercise is the most under utilized antidepressant.
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Men's Health Warning Signs:
-Man boobs
-Hips smaller than your waist
-Needing a nap in middle of day
-Needing to drink 2+ coffees a day
-Stomach sticking out further than chest
-Chronic injuries in low back, shoulders & hips
-Getting less than 6 hours of quality sleep a day
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Self-care is more about discipline than it is about pleasure.
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Eat a healthy diet because your family deserves to have you around as long as possible.
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If you're 40 years old or older:
Get daily walks.
Prioritize your sleep.
Strength train 3x a week.
Eat a high protein whole food diet.
Because it's not gonna get easy as you get older.
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Eating healthy is actually eating normally but most people think it’s dieting.
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Food is mood.
Workouts are energy.
Sleep is recovery.
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Going to the gym is like seeing a therapist 3x a week.
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Going to the gym is an act of making love to yourself.
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If you're 40 years old or older:
Get daily walks.
Prioritize your sleep.
Strength train 3x a week.
Eat a high protein whole food diet.
Because it's not gonna get easy as you get older.
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If you lift weights, walk 8-10k steps a day, eat a diet comprised of whole foods, and get quality sleep at night...
You're in the 1%.
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The World’s Greatest Habits
1. Saving 10% of your income
2. Tracking
3. Weight lifting
4. Walking
5. Thinking
6. Creating
7. Journaling
8. Reading
9. Time in the sun
10. No phones until 11 am
11. Gratitude
What would you add?
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The best medicine is food.
The best drug is exercise.
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The Fountain of Youth Checklist
1) Stretch daily
2) Zone 2 cardio
3) Get quality sleep
4) Spend time in nature
5) Eat nutrient-dense foods
6) Strength train 3-4x a week
7) Follow your circadian rhythms
Do these consistently & you're setting yourself up for a long quality life.
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Become Superhuman
- Sleep
- Gratitude
- Journaling
- Visualizing
- Breathwork
- Affirmations
- Lifting weights
- Walks in nature
- Emotional mastery
- Mobility + Massage
- Not watching the news
- Eating fruits and veggies
- Reading a chapter a day
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Unsure if you’re hungry? Try the apple test.
Ask yourself: Would I eat an apple?
If yes, you're probably hungry.
If no, it's likely a craving.
Why does this work?
No one craves eating an apple.
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Missed a workout?
Hit the next one.
Had a bad meal?
Make the next one healthy.
Make it a rule to never miss twice.
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Food for mood.
Sleep for recovery.
Water for hydration.
Weights for muscle.
Cardio for the brain.
Get these 5 things down & you'll be in better shape than the average person.
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A sign of maturity is eating foods for performance & not pleasure.
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A fit body is the only status symbol that can't be bought.
It must be earned.
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One of the best ways to manage your emotions is to workout every day.
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Diet for weight loss.
Cardio for the brain.
Workouts for your muscles.
You do this & you’ll be mentally and physically healthier than 95% of the population.
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Getting physically stronger makes you mentally stronger.
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Getting in shape is 10% knowing what to do and 90% managing your emotions.
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Some people are 40 but feel like they're 25.
Other people are 25 while feeling like they're 40.
The only difference is in how they care for their body.
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I’d rather feel the pain of activity than the pain of inactivity.
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No matter what's happening in the world...
Hit the gym the next morning.
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Exercise because you’re proud of what your body can do.
Not because you're punishing yourself for what you ate.
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Your best thoughts will come from:
- 8 hours of deep sleep
- 45 minutes of exercise
- Eating a whole-food diet
- Being around great people
- Drinking a gallon of water
- Reading good books
- Journaling in nature
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Getting in shape is not about self sacrifice.
It’s about self respect.
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If the average man does these for 6 months straight:
1) Quit porn
2) Hit the gym 4x a week
3) Get 7-8 hours of sleep a night
4) Eat a high protein nutrient dense diet
5) Worked on a goal worthy of his attention
...He'd be unrecognizable to his friends & family.
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It’s easier to not eat 100 calories than it is to workout to burn 100 calories.
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The doctor of the future will prescribe weight lifting, eating nutrient dense foods, sleeping 8 hours, drinking water & living a good lifestyle.
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Getting in shape is 10% exercise, 50% nutrition & 40% managing your emotions.
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Good health comes as a result of doing boring things consistently.
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· Drinking water
· Lifting 3x a week
· Be in the sun for 1-2 hours
· Get 8-10k steps every day
· Get 8 hours of quality sleep
· Eating a nutrient-dense diet
This is your checklist for a healthy body & brain.
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Hit the gym first thing in the morning before your brain knows what you’re doing.
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The doctor of the future will prescribe heavy lifting, whole foods, high protein, a gallon of water & 8000 steps a day.
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· No snacking
· Go to bed by 10 pm
· A couple of walks a day
· Hit the gym 4x a week
· 1 liter of water upon waking
· 30 minutes of morning sun exposure
· 3 nutrient dense high protein meals a day
Instead of trying to lose weight, focus on setting good habits.
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Exercise is the best drug on the planet without all the nasty side effects.
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The pain of lifting is better than the pain of becoming weak.
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The Rule of 3:
Eat 3 meals a day.
Do 3 workouts a week.
Stop eating 3 hours before sleeping
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Side effects of daily exercise
· Big biceps
· Better sleep
· More energy
· Better mood
· Mental clarity
· Better thinking
· Increased focus
· A sense of pride
Anything you'd add?
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Getting sun exposure first thing in the morning helps you master sleep.
Lifting weights & dieting helps you master your body.
Meditation helps you master your brain.
The best types of technology are free.
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Cauliflower rice is a good way to limit carbs and decrease overall enjoyment of life.
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Side effects of daily exercise
· Big biceps
· Better sleep
· More energy
· Better mood
· Mental clarity
· Better thinking
· Increased focus
· A sense of pride
Anything you'd add?
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1) Sleep for your brain
2) Walking for energy
3) Caloric deficit to burn fat
4) Resistance training for muscle
5) Nutrient-dense foods for mood
6) Time in nature for stress release
Instead of pills, take these on a regular basis:
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Instead of whining about having to exercise be grateful for the fact that you can do it in the first place.
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“I’m dieting but can’t lose weight” starter pack
Breakfast: 400 calories
Lunch: 400 calories
Dinner: 600 calories
After dinner snacking: 2100 calories
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Natures dopamine hits
· Exercise
· Good Sex
· Meditation
· Time in nature
· Cold exposure
· A well-cooked steak
· A good night of sleep
· Eating a nutritious meal
· Getting someone to tap in BJJ
· Working hard to achieve a goal
· Uncontrollable laughter with a friend
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Breathing through the mouth induces stress.
Breathing through the nose reduces stress.
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If you're 40 years old or older:
Get daily walks.
Prioritize your sleep.
Strength train 3x a week.
Eat a high protein whole food diet.
Because it's not gonna get easy as you get older.
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231
Overrated
- How much you weigh.
Underrated
- Your strength levels, your energy, muscle mass, body fat & the relationship you have with your body.
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Doing cardio and dieting helps you lose weight.
Lifting weights and dieting helps you burn fat.
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One workout at a time.
One meal at a time.
One day at a time.
Don't get ahead of yourself. Put your focus on what's in front of you.
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Workouts are energy.
Food is medicine.
Sleep is recovery.
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Strength train 3x a week.
Sleep 6-8 hours.
Drink water.
Eat a high protein nutrient-dense diet.
Getting in shape is simple. Be patient & stop making this complicated.
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I feel bad for people who think turning 40 is old.
I'm 44 and I feel like I'm just getting started.
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Eat until you’re no longer hungry, not until you’re full.
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Exercise is as effective as drugs used for treating anxiety and depression without all the nasty side effects.
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Drink water.
No snacking.
No eating past 7pm.
No drinking liquids 2 hours before bed.
Simple rules can make a big difference.
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In the past being overweight was a sign of status because it meant you had resources.
Today having a fit body is the ultimate sign of status because it means you have discipline.
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