Category: Health
Crossfit weight loss progress for beginners

A Beginner’s Guide to CrossFit: I Tried It Out For A Year

You know the problem with all the “beginner’s guide to CrossFit” articles on the web? They’re all written by people who never actually experienced Crossfit for an extended period of time.Instead, they’re telling you what it’s like based on a handful of visits, hearsay, their own opinions, interviewing a trainer (or salesman), myths, superstitions, and false assumptions.

It’s been over a year since I started doing CrossFit. During that time, I went on four or five times a week to one of their classes (they call them WODs, work-outs-of-the-day). I want to profile my review of CrossFit so far, and for once, you’re going to hear it from someone who is naturally pretty skeptical and hasn’t “drank the Koolaid.” There are definitely some myths that need to be shattered.

I want to share with you the truth about CrossFit from someone who has actually been through it, show you my results, and give you my review.

What is CrossFit?

CrossFit is a training program that focuses on increasing your general athletic fitness across numerous cross-training areas, including cardiovascular, stamina, strength, flexibility, speed, agility and so on.

It started by focusing on training police and military. Since then, it has branched out to train everyone, including the average middle-aged mother.

In simple terms, it is cross fitness training. Your goal is to become healthy and fit across numerous areas. Think decathlon versus sprinting.

You’re more of a generalist than a specialist. You may not lift the most weight in a specific lift or run the farthest or fastest in another. But on average across all these metrics, you score higher than most others. And technically, you can be a specialist at CrossFit by competing in the Crossfit Games, which throws a wide variety of tests each year to test you in all these areas.

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hacks to overcome procrastination

How to Efficiently Overcome Procrastination with New Science-Backed Hacks

How do you overcome procrastination? We all have it. We all want to fix it. We all hate it. Yet we still find ourselves putting off what we know we should be doing to do something more fun (but less productive).

I’ve poured over advice from the world’s most successful people on this topic, like Brian Tracy. And want to provide you with some tips.

Listen to the podcast episode below:

Subscribe to the podcast:


Will's Personal Development Podcast

Will's Personal Development Podcast

We all procrastinate, even multi-millionaires and billionaires have admitted to procrastinating. Matt Lloyd of MOBE, a mult-millionaire, admitted he still catches himself on Facebook from time to time. Warren Buffett admitted in the 2016 Annual Shareholders Meeting that he put off firing someone with Alzheimers for too long because he liked him.

But what they do differently is they set up systems so it happens less, especially for important things. Working smarter often beats working harder.

While we all know the importance of working hard by now, working yourself to death alone isn’t the most efficient or effective process.

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I Spend $145 a Month on Crossfit

I Spend $145 a Month on Crossfit. Here’s 3 Surprising Reasons Why Spending More Intelligently Gets You More Results.

I spend a $145 on fitness every month.

I know. ABSURD!

But here’s why:

A GREAT way for anyone to achieve their goals faster is to force accountability in a way that hurts.

But people don’t want to…

They say:

“Why would I pay more money unnecessarily when I can just save money and use my willpower?”

“You should do work you’re passionate about to succeed. You don’t need to pay for suffering.”

Money only gets you so far.” 

But a Harvard behavioral scientist and professor found that people psychologically trust and follow through with the same quality of information when they pay for it versus when they it’s free. In fact, the more we pay, the more we listen to it.

But there’s more to why I do it. I reveal it all in this new video. You will learn:

  • why the cheapskate pays the most.
  • why this explodes your mental resiliency and happiness.
  • why this improves your ability to work at a high performer level.

When you’re done watching the video, tell me in the comments about the last time when you spent a lot of money. What did you learn from the experience?

Views – 255

Billionaire productivity hacks

12 Productivity Lessons From Billionaires

There are around 2,000 billionaires in the world.

And by definition, they’re some of the best at time management. They’re bombarded with thousands of emails. They have a thousand things they could do: meet with an employee, schedule a meeting, find a new marketing strategy, work on a product design, etc.

How do they choose what’s most important and still effectively build their wealth to $10,000 per day or more?

It’s not a “myth” that people succeed because they’re more productive.

  • The female billionaire Sheryl Sandberg has stated in her books that she made sure to leave work at 5:30 every day because her children were a priority.
  • Richard Branson has over 400 companies to run but he still has time to kite-surf because he puts his fitness as a priority.
  • President Bush has a million things to do: foreign leaders to call, CIA briefings to read, voters to please, and so on. Yet he was able to still read 95 books in a year: more than most people ever read.
  • Doug Conant, CEO of Campbell Soup, sent 20 handwritten thank you notes a day while running a Fortune 500 company.

I stumbled across a book called 15 Secrets Successful People Know About Time Management: The Productivity Habits of 7 Billionaires, 13 Olympic Athletes, 29 Straight-A Students, and 239 Entrepreneurs.

It has the longest title I’ve seen in a while. And I think it’ll help you uncover some secrets of time management.

Here are the top tips on billionaire productivity tips I know (which I learned from this book and all the other videos and podcasts I consumed):

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what is personal development?

Personal Development Made Simple: A Beginner’s Guide

Do you know who Tony Robbins is?

He went from working as a janitor to the world’s most well known personal development speaker with a net worth of $480 million

Similarly, Brian Tracy went from working dead-end jobs (like dishwasher) as a high school dropout to a multi-millionaire salesman.

Here’s one more: W. Clement Stone took the book Think and Grow Rich and followed it to a tee. He turned $100 into millions in the insurance business. 

This was all thanks to personal development.

Now, there is a lot of fluff and bad advice out there on personal development and I want to set things straight. You may be (rightfully) skeptical of personal development because of all the useless articles and books out there. But real personal development, at its core, can help you. And I will prove it.

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If you could only read 10 books to live the wisest life, what would they be?

If You Could Only Read 10 Books For The Rest Of Your Life, Read These. Here’s Why

If you could only read 10 books for the rest of your life, what would they be?

Today, I took a stab at answering this tough question. I thought it’s a great one because the limitation it places on you really forces you to cut the fat.

Obviously, this list will differ if your goals are different. I tried to answer the question by targeting books that will make you wiser, happier, richer, healthier, and more fulfilled when you die. Therefore, these books are not the best for solving niche goals, like becoming a top athlete, famous musician, or self-actualized individual.

As far as why you should listen to me, I’ve gone through hundreds of books and have a much more thorough knowledge of the self-help book universe than 99% of people alive.

There were plenty of books I wanted to add to this list that unfortunately didn’t make the cut. But if you’re strapped for time, this list will do you good. Click play on the player below to listen to my podcast episode and which books I chose:

Subscribe to the podcasts on iTunes and Stitcher by clicking the icons below to get access to all my podcast episodes free.

Will's Personal Development Podcast

Will's Personal Development Podcast

If you’re a helpful person, please leave a review on iTunes if you like it by clicking here.

Views – 588

How to obtain happiness in life

How To Obtain Happiness in Life: 17 Science-Backed Happiness Hacks

Are you sick of people’s opinions on what brings you happiness?

I used to be quite unhappy and confused on how to fix this. I talked to everyone from relatives to religious people and consumed everything I could find online about the topic.

But I just wasn’t sure if it was the truth or false theories. I wanted rigorous, tested research that I could trust. And that’s when I turned to science and books. Fortunately, I found the answer to my questions…

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Rich Froning Mental Toughness

How (and Why) To Become Mentally Strong: Advice From The World’s Best

A year ago, I stumbled on an article on how to be mentally strong that got a ton of comments and shares. It confused me. Why do all these people care about this?

I didn’t care about being mentally tough. I wanted money and happiness. And I didn’t see how mental toughness would help me with that unless I wanted to change my goals to becoming a Navy SEAL. But everything’s changed since then.

Mental toughness is incredibly important to your peak performance.

Today, I’m going to share with you everything you need to know on a critical skill you may be overlooking. I’ll share with you why mental toughness matters and how to improve it. And if you’re wondering why you should trust me, it’s because all my advice comes from people you can trust: the world’s top performers.

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less things more happiness challenge day 4

The Less Things, More Happiness Challenge – Day 4 (Most Important Day)

This is probably the most important day of my Less Things, More Happiness challenge

Why? Because I have discovered some deep, profound insights on happiness that will help me and help you. You may be wondering how I was able to do that in such a short time, but these days are not happening sequentially in the challenge. I do it when I have time.

And therefore, I have had a ton of time in between each day to reflect on my experiences and on life.

Let’s get started.

I need to remove resentment from my life (and maybe you do too)

I realized I hold resentment and frustration when I am not moving towards my goals, feel delayed by others or life, or especially f there is no sign that I will never achieve them. Despite consuming so much content from successful people on the power of persistence, that’s how I was still behaving. It took a while to figure this out. 

After a lot of reflecting on my behavior over the years, it was clear. Any type of unexpected family event that I was forced to go to created resentment and frustration because I felt “my biological clock” was ticking and the activity was a waste of time. Because of this, I get into fights and was in a noticeably worse mood. Since my realization, I have corrected and have noticed, slowly but surely, a sense of patience and feeling of ease. 

How did I achieve this state of being okay with everything and non-urgency? More on this later, but here’s a hint: a lot of reflecting on my hypocrisy, logic, and meditation.

Talking with people my age and younger can be a bit of shock. You jump out of your bubble and realize that most other people waste a ton of time and are much easier going in life; it’s a reminder to chill. I had gone overboard with the personal development techniques and my life was a calendar of productivity and bigger goals.

Our cultures and society (especially Asian ones) unfortunately reinforce these beliefs. Your parents and relatives go crazy if you do not marry by a certain age or achieve a certain job title. And like with most false beliefs, there is a grain of truth that makes them believable. Especially for women, there is a real biological time limit before your youth and beauty start to fade and dating gets harder.

I have identified the issue and want to eliminate it. It’s not healthy or productive towards my happiness (or other people’s happiness) because it creates negative emotions, deep anger, resentment, and frustration.

Learn To Be Okay With Not Achieving Your Goals. Here’s Why

I have to learn to be okay and happy with the idea of not achieving my goals, knowing that I can be as happy as possible right now even if I do not achieve them. This will:

  • help me stop taking life so seriously, beating myself up, and spreading frustrated, negative energy to others.
  • help me enjoy the journey, and not just the end destination. It’s a flawed belief that you have to “suffer in pain for 50 years to enjoy happiness from the money you earned.”

The Dalai Lama is a great example of this in action. He has spent his whole life meditating, laughing, and eating minimal food. Yet you can tell he is so happy and has made such an impact on the world in any of his interviews.

So why exactly should you act like the world is over if you do not get the mansion, girlfriend, or tropical resort you are after? Is it really necessary for your happiness to the point of getting into a tantrum if something delays you from achieving it?

There are people who naturally do not take life too seriously. Maybe it’s genetics or how they were raised. For whatever reason, I am definitely more in the group of people who take their life too seriously at times to the point of causing damage. I have noticed this over the years and ask if you fall into this camp as well. If so, take action on fixing this. 

You Don’t Have To Stop Working Towards Your Goals. It Just Means You Can Be Happy Right Now.

Being okay with not achieving your goals is different from not trying your best to achieve them. You can still be ambitious. You can still work as hard as you can. You can still push your limits.

It just means having a healthier perspective so that you do not lash out in anger or frustration if unexpected events or people come up. You can still work just as hard as Michael Jordan or Will Smith, but you do not have to be the whiny baby when events out of your control delay your progress.

If I had to guess, Michael and Will probably have this healthy mindset too.

Successful People Follow This Rule of “Don’t Take Yourself Too Seriously”

I recently was watching this video interview of an Indian billionaire and he said, “We don’t take ourselves too seriously, but we do take the business seriously.” I realized that a lot of successful people are like that: Richard Branson, Warren Buffett, etc.

Why get so uptight and mad when life gets in your way? The fact is that you are often still healthy and your loved ones are still alive. We need to stop fussing over the small obstacles in our life (a rude stranger you meet, a unexpected two week set back, losing a business deal, etc.) and appreciate more the bigger picture (impacting others, enjoying life, appreciating our youth and healthy body).

Richard Branson is always doing fun crazy activities (kite surfing, dancing on tables, jumping in pools in a suit). He has the mindset that will let him laugh it off when he gets sued for millions of dollars unexpectedly. That keeps him resilient.

Have More Fun When You Work

The issue was I had failed a key part of success, which I knew about because other entrepreneurs like Gary Vaynerchuk have mentioned this: You need to find work that is truly fun for yourself or you will burn yourself out. 

I have been writing a ton of exciting blog posts (and YouTube videos) for you (that you will see in the near future). But it’s gotten a lot less fun as I put more and more scheduled time into it.

I realized that I was not enjoying myself. I felt burned out. And I was reminded that other people my age were relaxing, watching Netflix, going to sports games, drinking, and fooling around. Yes, it’s unproductive. Yes, they are probably unaware of how much time they waste. Yes, I can get ahead in the long run if I work during that time. But they are having tons of fun and I am not. 

Working yourself to death isn’t always the right answer. Even if it means making a lot more money than everyone else.

It’s not like I have not tried to have fun. I spent the last couple days watching tons of cool magic tricks on YouTube by David Blaine. I spent some good time outside playing Pokemon Go. But after overhearing another conversation of how others my age live their weekends, I realized something was not right. I wanted more fun in my life. 

And it’s not like I do not have fun writing these articles or making these videos. But it seems like it’s not 100% fun and the percentage that is not fun slowly burns me out the more time I spend on it. I am slowly learning what types of articles and videos I enjoy making most.

I was watching an Oprah Winfrey speak at the Stanford Business School on YouTube, and she said that it took time to find her passion. She spent years as a radio reader, moved to be a news reporter, and eventually found her way to talk show host (which felt right when she tried it out). So be patient.

Oprah said she listened to her instinct and kept adjusting. There were parts of her job that she liked, but she kept listening to her gut when it told her that it “wasn’t quite right yet.”

The entrepeneur Gary Vaynerchuk has said this as well. He went so far as to say that he changed his whole business and life around when he found that there was 1% of his life that was not fun enough. Now, that may be an extreme approach, but there is some truth to that small percent of your life you don’t enjoy burning you out over time as you work harder.

A lot of us may feel overwhelmed by that extreme approach. We are still struggling with changing that 45% that’s not fun. But we can slowly and steadily improve.

Ideally, it would be great if there was something that made tons of money that was pure fun for me, but if it was that easy to find, everyone would be millionaires. I will probably do an article solely on the topic of how to have more fun because that is another obstacle. Stay tuned for that because I will need to do some research on it.

Here’s the takeaway: Have more fun today. I did this by getting on a table and dancing for a half second. It was awkward and no one was around. I did kind of have fun but I will have to work on “not caring what others think” more. Find out what you enjoy most and do more of that. What actually makes you have more fun? For me, I realized I like singing to crazy pop songs out loud when no one is around.

For me, I realized that I often care about having fun more than being more happy. I cannot say if that everyone is like this but maybe we are looking for “fun” more than “happiness.”

Everyone Needs Some Voluntary Deprivation. Here’s What It Is And Why You Need It

Have you ever wished for something so badly? But when you got it, within months (sometimes weeks or days), you take it for granted?

You should because it’s a biological phenomenon called hedonic treadmill that makes you take for granted materialistic items you receive (whether it’s an expensive car, mansion, or new video game). Although money is important, science has shown that money alone cannot guarantee happiness.

The last time this happened to me was when I went out for a run in I was parched 100+ degree heat. Within minutes I was so parched but there was not a water fountain in sight. Water felt like the most sacred item out there. Nothing else mattered. And when I finally drank some, it felt like liquid gold pouring down my throat. 

Yet what’s funny is a day later, I walked past a fountain with infinite water and I just took it for granted and did not drink much. 

I noticed this also happens a lot to me with food. Going out to eat food was a special occasion growing up since I was poor. I would save up and and look forward to meals from Chipotle, Five Guys, or Chic Fil A like a holiday. I would literally fantasize about the taste because I really enjoyed food. 

But when I was able to order out often, it got old. There was no excitement. The same meal tasted boring and bland in my mouth.

It’s kind of like a cocaine addict who gets needs increasingly higher doses of the drug to get the same high. He keeps increasing it until he dies or gets no feeling from it but becomes dependent on it. 

So here’s the takeaway: Try out voluntary deprivation. 

This is when you “deprive” yourself from time to time of a high quality of living that you take for granted so that you appreciate it once again. It can also mean adding variety into your life to increase to experience something new and take a break from what you have been doing.

People are different and you may take different things for granted based on what you value more. Some people do not appreciate food as much as me. For them, it could be the obsessive desire for more money, clothes, or sex.

I have heard the same process of taking things for granted happens when you date more attractive women or buy increasingly flashy and expensive cars. For these more superficial items, try visiting a third world country once in a while to keep everything in perspective. One day, I will probably live in a neighborhood where the average person is a lot poorer than me so I do not fall into the trap of trying to keep up with the neighbors’ expensive toys or feeling less happy from constant social comparison.

Note: volunary deprivation does not necessarily mean to starve yourself. It can be as simple as going on a two week break from eating out so the food tastes special again. 

Listening to Stand-up Comedy

As I mentioned in previous days of the challenge, I want to make sure I laugh for at least 10 minutes everyday. I read a story about a man who cured himself of an illness that should have killed him by watching nothing but comedy during his time in the hospital.

I do not know if laughter is truly the best medicine, but I know I feel a lot better, more cheerful, and happier when I do laugh. And some days, I don’t if I don’t make it a point to.

Today, I spent around 20 to 30 minutes listening to stand-up comedy. As mentioned in the previous day of the challenge, it’s tough to get me to laugh. I did get one chuckle in. I used Pandora and have been skipping and down voting comedy tracks I do not like with hopes that their algorithm will find something funny for me. I will keep at it. 

A Gratitude Journal and Daily 10 Minute Meditation

Science has shown (see the article I link in the Conclusion) that gratitude and meditation help with happiness. I’ve been semi-consistent with these on a daily basis (2 to 4 times a week). Exercise is a third driver of happiness, and I’ve been even more consistent with that.

You may be able to become more self-aware of your own problems and where you can improve if you do something similar. I recommend something as simple as:

  • Writing out some things you are grateful for in a journal daily (2 minutes). Try to be detailed.
  • Fundamental meditation. Just focus on your breath (5 minutes). Once you get really good at it (it could take months), you can switch to mindfulness meditation.
  • A few moments to reflect on your stumbling blocks and what you can do to get over them (5 minutes or less).
How to improve self awareness
It doesn’t take much to improve your self awareness. A pen and paper will do.

Conclusion and In the Future

In the future, I will be saving a day of this challenge for volunteering. Science shows giving back time or money to others (even strangers) is a great way of improving happiness. I am more of a selfish person (based on personality tests) so it’s been tough to stop procrastinating on this. 

I found an interesting pet volunteer opportunity and it will be one of my first volunteering events ever. Hopefully, I will not procrastinate any longer and will actually follow through. If so, stay tuned for news on what I did and if it improved my happiness.  

Let me know in the comments below: Do you have similar issues with getting a good laugh? What do you think about voluntary deprivation? What is the one lesson you learned from this that you can take action on immediately?

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