5 Minute Mind Body Scan


5 Minute Mind Body Scan


5 Minutes Mind-Body Scan


A lot of our decisions (especially small decisions, or ‘micro-decisions’ throughout the day) are motivated by how we feel - our impulses.


Our impulses and feelings are a product of our world-view, beliefs, or core values about life. Our beliefs of how things ‘should’ be. As an example, we feel outraged whenever we catch someone doing something that we believe they shouldn’t be doing.


However long that we have lived our life, we have spent time accumulating a lot of beliefs and values that shaped our world-view. Some world-view serves us, while others may not. Because of this, it’s necessary to be constantly aware of how we feel.


This habits allows you to:

  • ‘Quickly’ slow down to understand what’s going on; what’s causing you to feel what you’re feeling
  • Get yourself ‘centered’, O’ Captain, and get a more cohesive look at your battlefield
  • Get better emotional control, and be more serene


The way to do this is extremely simple. Just ask yourself three questions:

  • What am I feeling, physically?
  • What am I feeling, emotionally?
  • What’s been running through my mind throughout the day?


You can do the scan at the end of every day, or at the start (just reflect on the previous day if you’re doing it in the morning)




Ask yourself:

  1. What am I feeling, physically?

  2. What am I feeling, emotionally?

  3. What have I been thinking throughout the day?


  • Slow down to understand what’s going on, what caused you to feel what you’re feeling

  • Be centered

  • Get better emotional control

  • Bring awareness to whats going on around


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Acknowledge/Celebrate Today's Successes

Acknowledge/Celebrate Today's Successes


Acknowledge & Celebrate Today's Successes


“Are we there yet?”


In any journey, we as humans tend to look at how long is left of the journey - the distance needed to cover.


And although that’s perfectly fine, our skills to measure how much is ‘left to go’ should also be tempered by our ability to recognize how far we’ve come.


If we only things we saw whenever look forward is work upon work and more work...things look pretty dark. Especially when unexpected workload comes. And here’s the thing: unexpected things ALWAYS comes.


It’s been said that every business venture tend to cost more and take longer. The same is true to fitness - no matter how much you plan, the journey tend to take longer and cost more than initially expected.


The only true way to be fit for life is to create a relationship with the journey. And the secret to a great relationship is appreciation.


What can you appreciate about your fitness adventure today?


Cultivating a habit of acknowledging/celebrating successes allows you to enjoy your journey better, and also identify what you’re doing well so that you can continue doing what’s already going well.


Here’s how you do this habit.

  1. At the end of your day do a short journalling exercise
  2. Identify 3-5 of your top wins of the day.
    It can be small, or it can be big. What’s important is to just list it out so you know.

    What went well today?


You can write all these stuff down, or just list it out mentally. The method doesn’t really matter - as long as it’s done, you can check it off.


Go get it!



  • Itemize as many things as you can of what went well today (Journalling)
  • What are you grateful for?

  • Different from posting GB because GB just asks about one thing.


  • Build a better relationship with your journey

  • Know that you’re doing well

  • Know what’s going well so you can attempt to replicate


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Do Your Sleep Ritual

Do Your Sleep Ritual


Do Your Sleep Ritual


Sleep is one of the most underestimated facet of fitness, and is often ignored by so many.


Imagine for a sec if you never heard of coffee or sleeping pills before. You’d look at the modern day humans and observe that we drink ‘potions’ to stay awake and pop pills to go to sleep. Odd, huh?


This cycle is just a habit - one initiated by reactions, propagated by habits, created from continued behavior. It’s small decisions every hour of every day that has become entrenched in our lives.


When we’re able to break free from that cycle, we create better control for ourselves. We sleep better, have better mental energy, clarity, and faculty. Overall, we feel and perform so much better.


This habit helps you even if you already have a great relationship with sleep. It prepares you mentally for the next day. Your focus would be different, and you do things faster and easier.


Here’s how to do this:

  1. Use structures, systems, and schedules for your rest time.

    Sometimes, it’s funny how meals are so organized but sleep is almost always an afterthought.

    Lack of rest affects everything that happens on the following day - even if you don’t realize it. Discipline involves every aspect of your life - not just work or self development.
  2. Create a sleep ritual and practice it every day. Set aside some time to do what must be done so that you can sleep easy.


Here are some ways others have done a sleep ritual:

  • Schedule a time where you are already in bed
  • No coffee 8 hours prior, no food 4 hours prior, no work 2 hours prior, and no electronics an hour prior to bed
  • Review your goals and intentions for the following day. This puts your mind at ease and lessens anxiety. It also focuses your subconscious to be able to do your checklists better.
  • Doing the previous habits (“5 Minute Mind-Body Scan” & “Acknowledge/Celebrate Successes”) helps a lot.


All the best!




  • 3S System: Structure, System, Scheduling

  • Create a sleep ritual that might work for you. Here are some suggestions:

  • 8 hours no coffee, 4 hours no eat, 2 hours no work or drink, 1 hour no electronics

  • Review your goals & intentions for the very next day, or review your schedule

  • Do Habit #20 & #21


  • Sleep better

  • Have better mental acuity, clarity, and faculty

  • Have better energy


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Practice Your Mission

Practice Your Mission


Practice Your Mission


It was said that all the things that gives people happiness can be categorized into three categories: Pleasure, Passion, and Purpose.


‘Pleasures’ are things we do that gives us happiness while we’re doing it, and may even last a short amount of time after. But the enjoyment of it dies down soon after: chocolate, Netflix, sci-fi novel, and alcohol just to name a few.


‘Passions’ are simply things you’re passionate about. Some people are able to find their passion, while some are still finding it.

  • Thing about passion is this: it’s strong, but contrary to popular opinion it’s not actually permanent. For a fortunate few it can last decades, but for others it lasts a few years - then passion starts to run dry.


‘Purpose’ is something else altogether. A purpose is a cause greater than oneself. Going beyond passion, it is a calling. It is something that does not run dry, until the purpose is fulfilled, because a purpose is not bound by timeline.


Things like addictions are simply behaviors we exhibit in search of happiness, or to escape pain. All behaviors are simply attempts at solving a problem, even if the method isn’t perfect.


Pleasures are short term solutions to long term problems. It is an escape, or attempts at fulfillment, from a present void in our lives.


A need for pleasure should not be confused with an appreciation of pleasure. Appreciation is an act that does not come with dependence. When we have a passion, or purpose, we do not need to rely on short term pleasures to keep us excited about life.


What are some of the things that you may want to achieve within your lifetime? Is there a cause you are fighting for? What is your mission?


To do this habit:

  1. Find out what your ‘mission’ is. For some, its their family. For others, it can be a career, or a charity organization. It can also have something to do with a certain hobby that’s turning into a serious passion.
  2. Create milestones. How would you know when you are on the right track? What kind of progress markers will indicate to you that you’re doing well?
  3. Project the timeline of your mission. How long will it take for each specific milestone to come to pass?
  4. Break the goals and timeline down to daily or weekly activity and keep working on them every single day.




  • Determine your Purpose

  • Create milestones (how would you know you are on the right track?)

  • Project the timeline of your purpose

  • Work on your Purpose


  • Get more fulfillment out of life

  • Contentment fills you better than food

  • It's fun


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Meditate For 20 Minutes

Meditate For 20 Minutes


Meditate For 20 Minutes


Doing Mindset Habits #1 & #2 gave you a great start. Now if you want to take it to the next level, meditate.


The combination of core beliefs, values, and the resulting world-view forms a kind of programming in our minds. Everything we do is an indirect product of those hidden codes we have.


To keep it really simple, we are kind of a self-programming computer. But the good news is that we have the ability to rewrite obsolete codes that no longer serves us. The ability to do what’s good for us is our free will; proof of our sentience. Without it, we are only governed by impulses, emotions, and instincts.


The mind-body scan is a great start. But that’s not the end. Creating a  proper meditation habit gives a lot more benefits. You literally become smarter and perform helluva lot better.


Your capacity to handling stress increases, and with that you emotional control. Your motivation becomes internalized and you detached yourself from the need of any external ‘stress-management’ substances like sweet stuff, carbs, and alcohol.


Here are some ways you can do this habit:

  • Start off with something easy. There’s a lot of guided meditation apps and videos out there you can follow and use. Check out Vishen Lakhiani’s 6-Phase Meditation.

    Vishen’s talk: https://youtu.be/waYNEDZxEPY
    The audio file: https://youtu.be/EaRu14P9H84
  • Some just likes to let their minds wander for 20 minutes, keeping still and doing nothing. This allows you to just spot and observe all the going-ons at that has happened over the past 24 hours...or more
  • You can also create your own guided meditation method. Do some, all, or more of the mental habits that you’ve done so far: Mind-Body Scan & Acknowledge/Celebrate Successes. As long as you take 20 minutes, this habit is checked off
  • Incorporate this into your morning wake-up ritual or your sleep ritual


Don’t just take our word for it; go ahead and look up some other benefits of meditation!


Go get em champ.




  • Use the 6-phase meditation

  • Use other forms of guided meditation. There are apps out there for that

  • Some likes to just keep quiet and let the mind wander

  • Create your own meditation method


  • Increase intelligence and emotional control (calm)

  • Allows better reflection "superhuman" performance

  • Create unstoppable motivation


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Inspired/Helped Someone Today

Inspired/Helped Someone Today


Inspired/Helped Someone Today


There was once a Nobel-prize winning physicist by the name of Richard Feynmann known as the “Great Explainer”. He was revered for his ability to explain any complicated subject in simple, layman terms that everyone can understand.


He later created a technique called the “Feynmann Technique”, which would then became famous a tool used by many great learners to learn things fast. It is a technique that can help you learn pretty much anything - to understand concepts you don't really get, remember stuff you have already learnt, or study more efficiently.


The way it works is this:

1) Pick a topic you want to understand and start studying it.

2) Pretend to teach your topic to a classroom (in your mind)

3) Go back to the books when you get stuck

4) Simplify and use analogies


Feynmann was able to use this technique to learn complicated mathematical problems in just 20 minutes, and able to then solve problems that took others days or even weeks to grasp.


The psychological mechanisms that makes this technique work is the same reason we become better at something when we teach others as we learn. Now imagine if you have the opportunity to do this several times a day.


To do this habit, you don’t have to go out of your way to “help people”. There are people in need of help all around you (it’s why we’re in this business). Here are some of the things you can do:

  • Speak to a friend in need, or when they are struggling in their fitness journey
  • Post up something you learn. Maybe one of our posts in the past 24 days
  • If someone came to you for advice, don’t just give the answer, coach them to figure it out. Pick a concept, and talk to them using terms that they would understand
  • During training, encourage someone through a difficult set. If you know what you’re doing, ask if they need a spot
  • Call up a friend who’s been skipping gym. Invite them for a workout together
  • There’s always seem to be someone on Facebook who’s having a hard time with life. Take some time to encourage them.


The mind is enriched by what it gives. Go give something today!




  • Don’t have to go out of your way. There are people in need of help all the time

  • Speak to a friend in need

  • Post up something you learned

  • Teach:

    • Pick a concept

    • Talk to someone using terms that they would understand

  • Help:

    • Encourage someone through a difficult set

    • Call up a friend who’s been skipping gym

    • Encourage someone over FB


  • It feels good to help others

  • Teaches yourself better (Feynmann Technique)

  • Increases your support circle if the person you helped becomes independent


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