33 for 33

With this past Thursday being my birthday, it’s time for “33 for 33”. My annual list of things on my mind inspired by John Welbourn’s ‘Talk to Me Johnie’ blog. Without further ado, and in no particular order, here are 33 thoughts/ideas/comments/theories for my 33rd birthday. 1. Proving people right is a lot more powerful than proving people wrong. Revenge and Spite are strong motivators, but will lead to a bitter end compared to succeeding for yourself and the people who believe in you. 2. Fasting is a cheat code. Last year I completed a 7-Day Water Only fast and I’m still feeling the benefits. I think everyone should do a minimum of 3 days a handful of times a year. 3. High Intensity Training is underrated. I think a lot of people would get more out of 1- 2 sets to failure and some extra machines over alot of what they currently do for training. 4. The most expensive purchase in your gym/department is your staff/assistants. Great ones amplify your business. Bad ones will cost more pain and headaches than any other purchase. 5. Eat something green daily. Hopefully it’s a vegetable. It’s good for your health. 6. Stop worrying about your latest phase of training and the results you’re chasing. Results come from creating an environment that encourages hard work and consistency over the long haul. 7. Along those lines; the best gyms are the ones that truly tap into the community aspect that people crave. We spend of our time at home and work, what makes your gym stand out as the true #3 place in their life? 8. Get on the dance floor. If you’re at a wedding just get up and get it going for a few songs. No one remembers the guy sitting at the table all night. 9. Find your Misogi. I’ve gone over it plenty in past Leech Letters. Something that scares you. Fill in the blank “2025 is the year I __” 10. Drink more water. If you think you drink enough, you probably need one more glsss of water.

11. Here’s a quote I saw the other day that I enjoyed, “Look at your habits: Are they the product of innumerable little cowardices and lazinesses…or of your courage and inventive reason?” 12. Heavy Cable Lateral Raises are money. I prefer a behind the back setup, add a drop set for an extra pump to finish. 13. Track your protein intake. Take 3 days and just focus on counting protein macros. If your progress is stalling, you’re probably wrong on your protein Intake. 14. I firmly believe there’s too many screens and not enough playgrounds in America. 15. Business idea #1: Training program where the client pays X amount a month for 3- 4 days a week of training. Every time they come in, they’ll get $10 back (lump sum at the end of the Month). Incentivize commitment because we know that’s where real results come from. 16. 5 minutes hard pedaling on an airdyne is still a better warmup than 95% of what I see on social media. 17. Take more walks. 10 minutes minimum after meals is ideal. With your family is an even bigger win. 18. Being the go to person your kid sleeps on when he needs a nap is an unbelievably awesome feeling. 19. If your businesses why is to make money, you’ll never make money. Solve problems and help others. The rest will figure itself out. 20. The more your sport requires learning complex skills (tennis, pitching, decathlon, swim and dive, etc…) the more GPP their training program needs to be. Don’t waste their bandwidth, pick foolproof exercises and mash on them. 21. Challenge yourself to cook more. Twice one new recipe every other week. Life is better past chicken and broccoli. 22. Business Idea #2: indoor massive sandboxes you can take kids to. Include big remote controlled construction vehicles. At night, turn it into a bar where adults can operate the diggers while enjoying a brew with the crew. 23. Can’t get your kid to sleep? Try Box Breathing. There’s a transitive qujality that comes from slowing down and breathing deeply. 24. Start the year with your significant other by having an annual planning meeting. Get out of the house, go to the coffee shop, and plan out everything you want to accomplish with regards to Family, Work, Personal, and House Projects (adjust the categories to work for you) 25. Want to get better at social media? Post something daily. It’s going to be a struggle but it will get easier over time. 26. Meet with your assistants regularly. Change up the location. Come up with new meeting questions. Do more than just a standard check in weekly. 27. Sleep is the number one performance enhancing supplement and it’s not even close.

28. You’ll never regret becoming a student again. Taking Muay Thai lessons this year has been a blast. 29. You build your social media feeds Brick by Brick. You can just as easily optimize them to provide value instead of brainrot. 30. Training with a group will always be superior to being a lone wolf. Competition, accountability, camaraderie, it’s all there. 31. Learn first names of people who are servicing you (uber drivers, flight attendants, waiters). It goes a long way, makes their day, and enhances your experience. 32. There’s times in life where just being in a room is worth the value. Keep an open mind and don’t reject opportunities that come your way purely based on finances. 33. If you’ve ever wanted to write, just start writing. You’re allowed to be messy, choppy, and raw. I wrote this list in many many pieces over the past week, while on vacation, while stuck in an airport on a 6 hour delay, and it’s finished 2 days later than I would’ve liked. You’ll figure out what works and what doesn’t with time, but you won’t figure it out if you don’t start writing! If any of these stuck out to you, please let me know! You can reply to this email, or DM me on Twitter or Instagram. Until next week. Keep The Fire Burning. Leech Looking for new agility drills for your offseason program? Scores and Stops has you covered! Scores and Stops Course Follo me on Twitter! I try to share training clips, thoughts, and ideas daily there. Twitter Profile RemovemyEmail · Preferences

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