This is a great clip to start your week off, from an old podcast of Jocko Willink: Jocko Willink - Start Walking.

I had a better week this week than I figured I would have post-race and the rhabdo endeavor. I was unable to do any physical activity (which was challenging), but I was able to spend a good amount of time relaxing and reflecting, consciously working on cultivating a good state of mind and plan to move forward.

I was doing some Youtube watching on Tuesday when I came across this video. The analogy is this:

Jocko’s friend came to him - life in complete despair. All of the things you can imagine going wrong (listen to the clip for the details). Has no idea what to do, and Jocko can tell that he is stuck, and so stuck that he is completely focused on being stuck, rather than getting unstuck.

The guy asks Jocko for advice. And his advice is this: Start Walking.

Right now, he tells him he feels like he woke up, in the middle of the forest, surrounded by trees that all look the same, completely blocking the sun. No idea where he is, no idea which direction is what, no idea where the closest civilization is. He is paralyzed by the endless list of options that he doesn’t no where they lead.

Jocko’s advice is that he isn’t going to get anywhere looking around. So if it was him, he would pick a direction, and start walking. And eventually he would find a terrain that is going downhill, and he would follow that terrain. And then that terrain would lead to a stream, and that stream would be flowing into a river, and he would follow the river to a road, and eventually that road would lead to a town somewhere.

Often what we find when we are in challenging situations, anxious moments, or those what feel like rock bottom lows - we find ourselves just standing there, looking around. We are looking for where the next town could be when we really just need to take some steps and find a way to get some downhill terrain to point us in the right direction.

A good reminder as we head into the week - if you catch yourself, or feel yourself currently, sitting there overthinking your options, pick a direction and start walking. If you go a while and find out you are working uphill, at worst, you have eliminated a direction as a possible option.

Brain - The Power of Routine

We often think of regimented routines as quirks, even superstitions, reserved for athletes or high performers who have their “ticks” before a big event or day. But in reality, routines are far less about superstition and far more about control. They provide structure, allowing the mind to settle and focus fully on the task at hand.

I read this in a piece this week about Rafael Nadal, one of the greatest tennis players of all time. Before every match, Nadal performs the exact same ritual: he places his energy drink slightly in front of his water bottle, both neatly aligned and angled toward the court. At each changeover, he drinks from them in the exact same order - energy drink first, then water. To an outsider, this might look like a meaningless compulsion. But Nadal himself explains:

“I put the two bottles down at my feet, in front of my chair to my left, one neatly behind the other, diagonally aimed at the court. It’s a way of placing myself in a match, ordering my surroundings to match the order I seek in my head.”

What Nadal understands is that external order creates internal order. His routine isn’t about luck, it’s about priming his mind to enter the zone, reducing distractions so he can be fully present in the match.

The same principle applies beyond sports. Elite athletes, top performers, and successful professionals often build strict routines not because they lack flexibility, but because they know structure frees them to perform. By reducing decision fatigue, routines conserve mental energy for what truly matters.

For most of us, the best place to harness this power is in the morning. A solid morning routine - whether it’s training, journaling, reading, or even something as simple as making your bed - sets the tone for the day. It grounds you, gives you control over your environment, and creates momentum before the rest of the world can interrupt.

Think of routine as a lever. When used well, it lifts the mental weight of uncertainty and prepares you to engage more fully in whatever challenge you face. You don’t need to mirror Nadal’s exact rituals, but you can learn from his approach: build small, consistent actions that put your mind in the best state to perform.

Start tomorrow. Pick one routine to lock in - something simple, repeatable, and grounding. Over time, these small patterns create structure, and that structure becomes freedom.

Body - A Holiday Countdown Challenge to Kick Start Your Weight Loss

I am a creature of habit, and I am a fan of dates. Final, concrete times on the calendar that I can work towards. So as I begin to think about my next set of fitness focus, I thought about the upcoming seasons, and wondered - what if everyone focused on going into Thanksgiving the fittest they’ve been all year? How good and guilt free would that feel, to be able to indulge from a feeling of confidence in their bodies?

Thanksgiving is realistically right around the corner. As of today, we’re just 102 days (3 months) away. Think about that for a second - it’s going to be here faster than you expect.

The question we can ask ourselves now is: when you sit down at the table surrounded by family, friends, and a full plate of food, how do you want to feel and look?

We could arrive at Thanksgiving the same as we are now - maybe even a little more out of shape. Or we could use the days between now and then as a personal challenge to get in the best shape we’ve been in all year. Imagine showing up lighter, leaner, more confident, and with momentum heading into the holidays instead of sliding backward and using it to continue the slide?

The beauty of this window is that it’s short. There’s no time for procrastination, no room for “I’ll start next month.” We’ve got a deadline - Thanksgiving Day - and a clear opportunity to prove something to ourselves.

So here’s the challenge: pick a goal weight, a strength milestone, or simply a commitment to show up as the healthiest version of yourself at the Thanksgiving table. Then reverse-engineer the days left to make it happen. Small, consistent actions compound quickly in a matter of weeks.

And while the details can vary, the staples of your routine should stay simple and focused. If you’re serious about progress between now and Thanksgiving, here’s the formula:

• Caloric deficit – Fat loss doesn’t happen without it. Use a tracker if you need to, but the principle is simple: burn more than you consume. Here is a calculator if needed

• 10,000 steps per day – Walking is the most underrated fat-loss tool you have. It keeps you moving, burns calories, and supports recovery without beating up your body.

• 3–5 days of strength training per week – Lifting preserves muscle while you’re in a deficit. That’s what keeps you strong, athletic, and lean, not just lighter on the scale.

• Good sleep – Recovery drives results. Aim for 7–8 hours to keep hormones balanced, cravings under control, and energy high.

• Protein: 0.7–1.5g per pound of bodyweight – Protein builds and maintains muscle, keeps you fuller for longer, and ensures weight lost is fat, not lean tissue.

None of this is complicated. But the difference-maker is urgency. Thanksgiving isn’t a year away - it’s weeks. That means every day counts, and every choice adds up.

So join me in setting a physical goal for yourself, and sticking to it. Give yourself the next three months. You can lock in for three months. I know you can. And then imagine what those New Year’s Goals can look like when you are already coming in with forward momentum?

My goal is to lose 5 pounds of scale weight, lose 3% body fat, and to increase my lean muscle mass over the next three months. What is yours? Happy to be an accountability partner for anyone who needs it

Book - The G.P.S. Tool From Inner Excellence

The problem with a book like Inner Excellence is that the there are so many practical and actionable ideas in it, that if I really wanted to, I could spend the next 3 months including the book in every volume of the newsletter. As I prepared for my race, and in the following days, I kept coming across this specific tool that I think is worthy of the share.

The idea is a short, simple way to prime your mind to have a positive day. It is the GPS Tool. Gratitude - Presence - Showtime. And it can be completed in under 10 minutes.

The GPS Tool:

• 3 Minutes - Be Grateful. Go through the past 24-48 hours and recall small, specific grateful moments.

• 3 Minutes - Be Present. With your eyes open, let go of all desires and concerns; let your thoughts come and go as you practice being present to the beauty that is around you. Focus only on your surroundings, and push away thoughts that don’t involve right now.

• 3 Minutes - Visualize the big moments (showtime). Pick a goal or situation in the future with all pressure on and imagine what it would feel like under the bright lights, fully engaged, heart, mind, and body.

The idea is to prime your mind to be present, ground yourself in what you are thankful for, and build an outlook that attracts more good in your days.

Murphy says in the book “One trait that distinguishes top performers is their ability to recognize patterns and opportunities more quickly and more often than everyone else.

A master chess player can look at a chess board and instantly find openings and opportunities and see moves far in advance. A novice will look at the same board and see nothing special. So it is with gratitude: with practice you'll be able to see the gifts, the grace, and wisdom in moments as you never have before. When you're more grateful, you'll find more links and patterns in your work and career that are connected to wisdom and beauty.”