In this episode Chase discusses how to get in better shape than 99% of the population in under three months. He emphasizes the importance of mastering six fundamentals: training/movement, nutrition, sleep, mindset, breath, and focus. Chase provides practical tips and strategies for each fundamental, such as sprinting and lifting weights for training, eliminating sugar, seed oils, and flour for nutrition, and developing a nighttime routine for sleep. He also highlights the significance of mindset and breath work in achieving peak physical and mental condition.

Keywords

fitness, peak performance, fundamentals, training, nutrition, sleep, mindset, breath, focus

Takeaways

• Mastering the six fundamentals of training/movement, nutrition, sleep, mindset, breath, and focus can help you achieve better physical and mental condition than 99% of the population.
• For training, incorporate activities like sprinting, weightlifting, and walking into your routine.
• Eliminate or minimize sugar, seed oils, and flour from your diet for better nutrition.
• Improve sleep quality by stopping eating 2-3 hours before bed, taking a warm shower, and establishing a consistent nighttime routine.
• Develop an elite mindset by celebrating small victories, responding positively to challenges, and practicing focus.
• Practice breath work and prioritize proper breathing techniques for improved energy levels and overall health.

Titles

• Sleep: Quality and Routine
• Mindset: Developing an Elite Mindset

Sound Bites

• "Red."
• "How to get in better shape than 99% of the population in under three months."
• "Dominate your fundamentals."

Chapters

00:00

Introduction

03:28

Fundamental 1: Training and Movement

07:43

Fundamental 2: Nutrition

11:28

Fundamental 3: Sleep

14:17

Fundamental 4: Focus

16:05

Fundamental 5: Mindset

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In this episode Chase shares 10 habits that can help entrepreneurs and high performers increase their energy, productivity and profits. These habits include spending the first hour of the day without a phone, getting morning sunlight, taking at least 12,000 steps a day, being ruthless with focus, doing deep work before reactive work, alternating between intense work and recovery breaks, training hard, drinking enough water, celebrating small wins, and taking a warm shower before bed. Chase emphasizes the importance of optimizing energy and focus to achieve peak performance.

Keywords

entrepreneur, revenue, physical condition, mental condition, decision making, habits, morning routine, deep work, focus, intense work, recovery, training, water, small wins, sleep

Takeaways

• Spending the first hour of the day without a phone can optimize energy and creativity for entrepreneurs.
• Getting morning sunlight can optimize energy levels and align the body with its natural rhythm.
• Taking at least 12,000 steps a day can increase energy levels and awareness for entrepreneurs.
• Being ruthless with focus and avoiding multitasking can improve cognitive functioning and decision-making.
• Doing deep work before reactive work can enhance productivity and creativity.
• Alternating between intense work and recovery breaks can improve performance and energy levels.
• Training hard physically and mentally can prepare entrepreneurs to handle the uncertainties of business.
• Drinking enough water can optimize physical and cognitive performance.
• Celebrating small wins can increase motivation and focus.
• Taking a warm shower before bed can improve sleep quality and body temperature regulation.

Titles

• Aligning with Natural Rhythms: Get Morning Sunlight
• Increasing Motivation and Focus: Celebrate Small Wins

Sound Bites

• "Spend the first hour of your day without this little crutch holding you back."
• "Get morning sunlight to optimize your energy levels."
• "Move and get at least 12,000 steps a day to increase energy and awareness."

Chapters

00:00

Introduction and Overview

02:56

Chapter 1: Optimizing Energy and Creativity

06:45

Chapter 2: Aligning with Natural Rhythms

08:41

Chapter 3: Increasing Energy and Awareness

11:10

Chapter 4: Enhancing Cognitive Functioning

14:48

Chapter 5: Boosting Productivity and Creativity

20:44

Chapter 9: Increasing Motivation and Focus

25:40

Chapter 10: Improving Sleep Quality

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Your ability to Focus is one of the 6 fundamentals we have our high performing clients optimize when they enter my coaching program. The rest are their training, nutrition, mindset, breath, and sleep.

Being able to Focus at a World-Class level right now is a MAJOR COMPETITIVE EDGE because it is so hard to do in this World of digital distraction that we are living in. I was just flipping through Brad Stone’s book The Everything Store: Jeff Bezos and the Age of Amazon and WITHOUT a doubt Jeff Bezos’s Super Power since he was a child is his ability to intensely focus.

Here are 3 Tactical and Practical things you can do Today to Improve your Focus Ability.

1) Meditation: Each time that you meditate know that you are literally building grey matter in your brain. Bringing your attention back to your anchor is the equivalent of taking another rep, then another, then another…

Just like more reps in the gym create bigger and powerful muscles, more meditation creates a bigger and powerful brain.

2) What’s Important Now (W.I.N): Every time you choose what needs to be done whether you feel like it or not, you’re building your mental strength and focus ability. We live in a World of digital distraction, and you must be RUTHLESS about this. Of course, if you have a habit of being guided by your emotions rather than your commitments, you’re going to need to build this muscle, just as if you were hopping off a couch and training for your first MMA fight.

3) Play the Equanimity Game: This is something I learned from stoicism. Anytime you find yourself off balance mentally, see how fast you can get into balance, see how fast you can restore your equanimity. Find your most EMPOWERED response to even the most mundane problems/challenges/annoyances. Build your muscle for the small things so you can be ready for the BIG things.

Ready to Develop a World Class Mindset, Get Shredded, and Grow your Business! Schedule a coaching call with me here.

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Let's Get Better Today!

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