Read time: 3.5 minutes

Today's issue is brought to you by High Performance Founder. They help high-achieving entrepreneurs get lean, boost energy & build confident-looking bodies in a way that supports their busy lifestyle.

The final quarter of 2022 has started. When you look back on the goals you set at the beginning of the year how did you do?

Did you reach them? If so, what do you think happened so you can double down on it?

Did you not reach them? If so, what happened so you can learn and improve?

I used to hate critical feedback. I would take it as an affront to who I was as a person. I'd get emotional about it.

Now I invite it. I tell my mentors to tear me apart (in a good way) so I can improve.

Feedback is how we get better. Without it we become ignorant while living a life wondering what happened.

It reminds me of one of my worst health habits. I would always lose weight and then gain it back due to uncontrollable eating. Why was this happening?

After introspecting and giving myself feedback I found out it was emotional eating.

When I'd get stressed I'd eat. When I was happy I'd eat. I was using food as a way to numb how I was feeling or to amplify it.

It wasn't until I got in touch with why I was numbing myself with food that I made major breakthroughs in my health.

I did a podcast on it a while back on how to overcome emotional eating.

Check that podcast out on iTunes here or on Spotify here.

Feedback is a good thing. Let's learn to invite it into our lives rather than fight against it.

1 Thing I've Learned

1. Quantity equals quality.

The most famous female American poet, Emily Dickinson, only had 10 poems published of the roughly 1,800 she composed.

This is a reminder that you won't know quality until you've produced a lot of quantity.

3 Ways to Become a Better Human Being

1. Gimme the D.

For those who live in the northern climates, the weather is getting colder and the sun becomes more scarce.

We need to up our vitamin D intake as well as still get outside as much as we can.

Even though it may be overcast you still get a good dose of UV exposure.

Seasonal affective disorder can affect our moods to a large degree. It's time to up our vitamin D intake.

2. One Max Heart Rate Session a Week.

A study published in Medicine & Science in Sports & Exercise showed that one 20-minute HIIT session per week can boost aerobic capacity, lower blood pressure, and lower body fat.

That one session is nearly as effective as doing three 23-minute sessions per week.

To do this one should aim for a few rounds of 30-second to 1-minute intervals followed by a few minutes of rest in between.

Example: Sprint for 1 minute, rest for 4 minutes. Do this for 5 total rounds.

3. How to Avoid Injury.

Getting injured is one of the worst things to do in the gym. I have 3 ways to get gains while bulletproofing your body.

i. The 7-minute superhuman sequence

Before workouts do dynamic stretching, self massage, and muscle activation as a way to warm up your body.

An example of a dynamic stretch would be the crab stretch.

ii. Always use good form

90% of injury is caused by ego and improper lifting.

Use lighter weights and focus on a full range of motion when lifting in the gym.

Keep your reps smooth and focus on contracting the muscle with your mind.

iii. Keep 1-2 reps in the tank

Going to fail on your exercises is a sure way to crush your joints. Keep at least 1-2 reps in the tank so you always keep your form tight and avoid injuring yourself.

Client of the Week - Matt F, 42-year-old entrepreneur

Matt is an entrepreneur who struggled with poor eating habits and not having a routine when it came to his workouts.

In 12 weeks we lost 36 lbs and dropped 7 inches from his waistline. He's now at his lowest weight since high school and loves to hit the gym and workout.

Our strategy:
· Putting his meals on a schedule of eating.
· Stressing standards over schedules when it came to his workouts.
· Lifting heavy weights in the gym so he could retain his muscle.
· Drinking water throughout the day so he kept himself hydrated and full.

Since transforming his body his success has exploded while he has more than enough energy to play with his kids when he gets home.

If you're an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.

1 Quote to Finish Your Week Strong

"How long are you going to wait before you demand the best for yourself and in no instance bypass the discriminations of reason? You have been given the principles that you ought to endorse, and you have endorsed them.

What kind of teacher, then, are you still waiting for in order to refer your self-improvement to him?

You are no longer a boy, but a full-grown man. If you are careless and lazy now and keep putting things off and always deferring the day after which you will attend to yourself, you will not notice that you are making no progress, but you will live and die as someone quite ordinary.

From now on, then, resolve to live as a grown-up who is making progress, and make whatever you think best a law that you never set aside.

And whenever you encounter anything that is difficult or pleasurable, or highly or lowly regarded, remember that the contest is now: you are at the Olympic Games, you cannot wait any longer, and that your progress is wrecked or preserved by a single day and a single event."

- Epictetus

Thanks for reading. See you next week for more.

Onwards and upwards,

- Dan

Ps. Please do me a favour...

Please subscribe to my Youtube channel. I'm coming out with videos every week on Thursdays on how to get lean and become a better human being.

You can subscribe to my YouTube channel by clicking here.

Thank you always for being awesome.