This message is as simple as it gets.. Choose wisely if you want fast, dramatic, and sustainable results in both the gym AND in life. Hands Up, KEEP FIGHTING!!!

Been one HELL of a day.... Kids were difficult to get out the door for school...Camera man had a family emergency (which prevented me being able to get to the Windmill tutorial)...wife didn't get off work til late...and to cap it all off, the kids all of a sudden decided they didn't like pot roast (something they usually LOVE)... It was just one of those days... BUT, in the midst of those giant shit storm days like this where it seems like the cosmos won't let you accomplish a single thing, you MUST show some grit and knock out at the VERY LEAST your daily non-neogtiables (the tasks you identify as the ones you WILL NOT go to bed without accomplishing). Devote yourself to doing this, and even on your shittiest days, you'll be investing that "1% increase" that is required to get you to where you wanna be... With that, I want you to do me and you a favor by letting me know YOUR non-negotiables in the discussion below... P.S. As much as I didn't feel like it, I ended the day on a positive. I dragged my sorry ass to the gym and FORCED myself to put in at least a quick 15 minute banger (check it out tomorrow on YouTube)...

I had a great day today. Headed about 25 miles away to the city and spent the day catching up with one of my best friends I havn't had the chance to spend much time with for a while. Was a well needed change and great to see he's doing well and also losing weight and on a journey of getting fitter. Today's workout was Thursdays Kettlebell Cardio session and a few sets of swings and deadlift with double kettlebells. Finished it off with 100 crunches. I can definitely feel the difference from having usually only done single kettlebell stuff previously. I think I'm going to try and step up to heavier kettlebells once the festive season is over and push myself to do more. I'm currently using a pair of 16kg bells, how much heavier do you think I should go? 20kg bells or would that be too much?

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