Everything you do has both a pleasure and a price.

You either choose the pleasure now and pay the price later, or pay the price now and earn the pleasure later.

This episode dives into the Stoic idea behind hard choices, easy life and how delaying gratification is one of the most underrated skills in the modern world. We’ll explore how this mindset applies to training, nutrition, work, and everyday decisions, and how learning to pay the right price today builds freedom, strength, and peace tomorrow.

Most people don’t fail because the work is too hard, they fail because they skip the easy stuff.

In this episode we explore why simple actions matter most, how skipping them compounds over time, and how stacking small wins can rewire your brain for consistency, confidence, and long-term progress.

After two years away, the podcast is back, and there’s no better way to kick things off than with the core idea behind my coaching philosophy: The Stack Principle.
 
In this episode, I break down how stacking small wins can lead to massive momentum, rewire your brain through micro-dopamine hits, and help you build the identity of someone who follows through.

You’ll hear how this idea was born, how it connects to Stoicism, and how you can use it today to create change, one small action at a time.

The first ep of the new series and it's a banger. Nicole is a hugely knowlegable neuroscientist with a great perspective on life and is someone that has so much value to offer every time she speaks. She's much sought after public speaker and soon to be a publsihed author as well.

This ep will be the first of a few we will do together as there is so much to unpack and get through. This episode revolves mainly around habits, perspective and getting your reps in.

We've all heard about how being more present can improve our lives. This episode goes into the benefits of being engaged with what you are doing moment to moment.

Focus is a skill that can be built over time. Our bains are forming habits based on our repeated behaviours. We are either exercising our ability to focus or training ourselves to be distraced.

As with all skills, the more regularly we can practice being focused, the stronger our ability to focus becomes.

If you want to make improvements in any area, it's all about getting your reps in.

Your brain and body can only learn through repeptition so the key to making a long lasting positive change, is all influenced by the small choices you are making moment to moment each day.

Small changes over time are powerful, 5.5 reps per day will take you past 10,000 reps in under 5 years.

High quality reps = high quality results.

Practicing gratitudes regularly has a huge positve benefit on our physical state and our mental wellbeing, but many of us find it hard to be grateful for what we have currently.

Reverse gratitudes and negative visualisation flip the practice on it's head and turns it into a much more practical tool that you can use whenever you need it.

You have a tangible exercise to completely shift your perspective and about a calmer and more positve headspace.

How to get more done, feel more motivated and build the habit of being more disciplined.

The discipline diary is a simple tool you can use capitlise on something called the progress principle. You turn every day into an opportunity to practice being more consistent and effective when it comes to doing the things you don't want to do.

All the challenges in your life are going to be there whether you like it or not. you can either practice the skill of dealing with them or accept the long term pain that comes with avoiding them.

Anyone can be more disciplined. It just takes practice, practice, practice.

There's no quicker way to take the pressure and emotions away from an outcome than to simply look at your process as an experiment.

It's a straightforward mindset shift that has a positive impact on all the key areas of your life, it helps you to get more done change your belief systems and feel more motivated and confident day to day.

Seeing all your actions as an experiment help to lower the cost of failure. No fear of failure means no risk, no procrastination and no negative end results.

It's all just lessons that can be be used for future growth.

Most of lifes problems can be solved by choosing short term discomfort in the right here and now.

We all know the transformational benefits of getting out our comfort zone and becoming comfortable with the uncomfortable etc. They are cliches because there is so much truth to them.

Life is a constant battle between the easy way and the hard way and in reality, the more we can train ourselves to routinely (and eventually habitually) choose the hard way, the more we are changing ourselves into a stronger and better version of ourselves.

If you can learn to practice this skill at even the most basic level, you can train yourself to be consistent with it.

If you can train yourself to be consistent with it, you can master it.

If you can master it, you can overcome any challenge, obstacle or setback life throws your way.

Choose short term discomfort.

It’s that time of year again. Full of resolutions, goal setting and high expectations.

I want to offer you an alternative this year, rather focusing on things to have or ways to change your body, why not focus your goals around building these 3 life changing mental skills instead?

All 3 of these components are skills and all skills can be improved through daily practice.

2023 is sure to bring more challenges with it and in times of change and challenges its the ones who can learn, adapt and grow who see the most success.

I can guarantee these 3 skills will change your life for the better.

The world around you will start to seem lighter and brighter and you will realise how much control you really do have over how you think, feel and act on a daily basis.

This can be your year to stop merely surviving and to start really thriving and enjoying life to the fullest.

Make a choice. Change the narrative. Flip the script.

2023 is there for the taking. 🔜

Journalling is as important as training and nutrition. It's something I wholeheartedly believe in because I have first hand experienced the transformational benefits of it.

It's free, simple, effective and extremely powerful.

Lessons on how to bring about positive personal change into our own lives.

A good life is a well designed life and a life where we are building the skills to grow and get better through any and all experiences we go through.

It's not our circumstances that define us, it's our attitude towards them.

This episode is all about defining what a good life is and identifying the core principles and practices.

These principles and how we can bring them into our life will make up the majority of these podcasts. So listen up, take on the task at the end and start practicing.

Motivation can only take you so far, momentum and the ability to put value on small actions is what is going to take you all the way.

Get more done, enhance your mood, build new skills and turn discipline into a consistent habit.

It all comes down to build momentum.

This is one of my longest podcasts to date, primarily because we just had a lot of fun talking about the psychology of nutrition and then following that conversation down the rabbit hole!

Maya brings a lot of great insights that I think people will really find valuable. Nutrition isnt just a simple catchy slogan telling you what to eat, it is about learning how to navigate the behavioural and emotional roller coaster we live in these days. That takes both time & practice.

As always I hope you guys enjoy this podcast and feel free to reach out to either of us if you would like to discuss any of it further!

This is a really good one. HJ talks so beautifully about how we can train our mind to be prepared for what life throws at us.

She is a big mental health advocate and hosts workshops to help people support their own mental health through writing.

This one has something for everyone.

Show me your morning routine and I will tell you if you are going to achieve your goals or not.

People seriously undervalue the impact a structured and consistent routine can have on your physical and mental health. Not to mention the fact that you can start to direct and move your life forward in any aspect you would like to see improvements in.

It's easy wins. It's the low hanging fruit of personal development.

Listen in, take on board and put into practice.

There is no easy way, and that's ok.

The longer you look for quick fixes, shortcuts or the easy way, the longer you are closing off your opportunity to make progress. To start to take responsibility for making life better and more enjoyable.

Theres a lot to be enjoyed in taking responsibility and theres even more to be enjoyed in taking the difficult way.

A good life is an uphill struggle but it is more than worth it.

p.s - Apologies in advance for the mic picking up my laptop fan. 😬

A less formal episode covering the 3 points I see as key advice for 2022.
Simple, effective and easy to impliment. These three points are no brainers for getting easy wins throughout 2022.