Life itself is the most complex concept on earth, but also the simplest when broken down to it’s foundation.

We have a start point and an end point. Neither one of them are completely predictable, yet what happens between the two points is largely within our control.

Every remarkable instance in our life is likely the byproduct of some action or set of actions we took days, months, or years before. For better and for worse. We are in the shape we are because of how we’ve eaten and worked out. We have the intelligence level we have because of the veracity in which we’ve sought to learn. We have the partner and friends we have because of the environments we’ve chosen to place ourselves in.

There’s power in knowing that the future is largely within our control. There’s also a level of ownership that is tough for some people to take on. It’s much easier to approach life in a manner in which we deal with the consequences of actions as they come - reactive vs. proactive. It’s easier to leave our fate to the universe. But if we choose to do so, we have to choose to be okay with the results. And if we want to dictate said results, we have to become okay with taking on the additional burden of ownership of the activities in the present that will narrow our potential outcomes in the future.

I was just thinking about this on a run the other day and wanted to put the thoughts on paper. As we near the end of the year, many of us will be excited for a “fresh start” in 2025. Chances are that those of us focused on a fresh start for 2025 were likely focused on a fresh start for 2024 too. It’s an easy loop to get caught in.

If you aren’t happy with your life, you have to be honest with yourself about how much ownership you’ve taken of your priority buckets. Have you been blaming your poor physique on bad genetics, or acknowledging you eat out 5 times a week? Have you blamed your reading habit on an inability to focus? Have you blamed your spot in your career on life events, demographics, a bad boss, or have you acknowledged that you haven’t been going full steam for a while?

It’s okay to acknowledge some areas of fault - as a matter of fact, it’s crucial if you want your 2025 to look any different than 2024. Everything that happens next year will be a result of something you did. Good - Bad - Everything in between. Own it.

Brain - Thinking Your Way Through Thanksgiving Week

For any of us who are on a diet or weight loss journey, Thanksgiving week can be a really hard one to process mentally. On one hand, you want to enjoy the week with your family and friends and don’t want to completely limit yourself from enjoying the dinner spread. On the other hand, you are likely nervous and self-conscious that if you overindulge, that you could completely ruin all of your progress.

I have been the driver of said self-conscious train in the past, either ruining the holiday by being too strict, or beating myself up for not being strict enough. Here are some things I would focus on mentally this week to enjoy things with balance:

1. Remember: Progress, Not Perfection:

   1. Remind yourself that one meal or week won't undo all your progress. What matters most is consistency over time. Adopt the mindset: "Enjoying one indulgent day is part of a sustainable, balanced lifestyle."

2. Gratitude Over Guilt:

   1. Shift focus from worrying about calories to appreciating the time spent with loved ones and the celebration itself. Gratitude for the food and experience can help reduce stress.

3. Plan For Balance

   1. Think of the week as a whole rather than focusing solely on the Thanksgiving meal. Consider it one piece of a larger, healthful puzzle. Monday through Wednesday can be great days to set up the week with some stricter calories, fewer carbs, and increased physical activity

I am a big fan of movement as a combatant. Plan to get up Thanksgiving morning and get some exercise, even if it is walking around the neighborhood and spending time with family. Walk for 10+ minutes after every meal. Help your body process and burn the food you are feeding it, so your energy expenditure can be higher this day than normal. Most importantly - it’s one day. Enjoy it

Body - Clearing Up a Bad Rap for The Smith Machine

Hand over my heart - I have to acknowledge a belief that I held onto for years in the gym, of which I am not even truly sure where the roots started. You see, for years, every time I saw someone in the gym loading up plates on the Smith machine (a squat rack you’ve likely seen with support bars and a fixed plane), I had some negative connotation around their choice of movement.

Isn’t that a weird thing? There’s no fundamental science behind believing something like the Smith machine is an inferior movement choice, aside from the optics of choosing to use a supported system versus the free-weight alternative. It simply looks like a choice of an easier movement.

I am here today to tell you that I have come full circle on the Smith Machine, and want to provide some reasons why you should too:

1. Stability & Safety:

   1. If you often lift solo like myself, the Smith Machine gives you the load benefit of lifting a free-weight style movement, but the support and structure to protect yourself too. It’s hard to push weight to failure by yourself free-weight, yet with the smith, you can properly control the heavy weight, and when reaching failure, can simply rack the hook on the bar.

2. Targeted Muscle Development:

   1. The Smith machine allows you to isolate specific muscle groups effectively. For example, you can perform squats, bench presses, or shoulder presses with a focus on the targeted muscles, minimizing the involvement of stabilizers (IE - on free-weight bench, heavier weight can lead to loose form, involving more of the front delt than the pec)

3. Controlled Range of Motion:

   1. The machine keeps the bar on a straight vertical path, which can help you maintain proper form and control throughout the lift. This is particularly helpful for individuals recovering from injuries or those who may struggle with balance. It can also help you structurally work on your depth of squat if that is something you struggle with

If you haven’t incorporated the Smith Machine into your lifting protocol, I encourage you to do so. Bench, Squat, Shoulder Press, Row - all of these movements have benefits from being performed on a strict plane.

Book - The 40% Rule from Can’t Hurt Me by David Goggins

A few letters back, I mentioned that I would be rummaging through my bookshelf, looking to revisit some of my favorite books and isolate one to three primary takeaways from them to share. The objective of this is to reengage the focus on reading books not to read books, but reading books to find action items in the text that will in practice help move the needle forward. We started with Atomic Habits from James Clear, and it will come as no surprise to most reading this that Goggins is popping on the list in the #2 spot.

The Primary Action from Can’t Hurt Me that I believe most people can apply is The 40% Rule.

The 40% Rule suggests that when you feel like you've reached your limit—physically, mentally, or emotionally—you've actually only tapped into about 40% of your true potential. Goggins argues that most people give up far too soon and that pushing past this point can lead to significant personal growth and achievement.

Strategies to Put the 40% Rule into Practice:

Set Incremental Goals: Begin by establishing small, challenging goals that push you slightly beyond your comfort zone. Gradually increase the intensity or difficulty of these goals to continuously challenge yourself.

Embrace Discomfort: Regularly seek out activities that make you uncomfortable, whether it's a tough workout, public speaking, or learning a new skill. This helps you build resilience and adapt to discomfort.

Practice the “Cookie Jar” Method: Goggins talks about the “cookie jar” as a mental strategy where you recall past successes and challenges you've overcome. Use these memories to inspire and motivate yourself during tough times.

Stay Consistent: Make pushing your limits a regular part of your routine. Consistency in facing challenges will strengthen your mental toughness over time.

Next time you feel like giving up - remind yourself that you are only 40% of the way to your true limit and potential. And if you are still reading this newsletter and haven’t read this book, stop what you’re doing now and order it right this second!