Jon Brown

The finale of "Solo Leveling" left me with an interesting mix of satisfaction and anticipation. While it wrapped up the season nicely, it didn’t provide the epic conclusion that I was hoping for. Instead, we were treated to a glimpse of future adventures, new challenges, and potential villains that keep us intrigued for what’s to come. This ending made me reflect on the nature of fitness journeys, which often mirror our experiences with finales like that of season 2 of “Solo Leveling."

For most, embarking on a fitness journey is not about reaching a definitive endpoint; rather, it’s a continuous process of growth and development. While some might celebrate specific milestones such as losing 30 pounds or achieving an ideal body fat percentage. These accomplishments don’t signify the end. In fact, reaching these goals should be seen as stepping stones toward a healthier, fitter lifestyle.

Just as a season finale may set the stage for exciting new arcs, our fitness journeys present us with constantly evolving goals. From improving strength to enhancing endurance, or even mastering new skills. There will always be new benchmarks to strive for. This is what makes health and fitness a lifelong endeavor; it requires ongoing dedication and adaptation.

Achieving your "epic conclusion" is remarkable, but it's essential to remember that the journey continues. With each goal reached, there’s an opportunity to set new ones, ensuring that we remain fit and healthy for the long haul. Embrace the adventure, celebrate the milestones, and look forward to the endless possibilities that lie ahead in your fitness journey.

As we approach the finale of Solo Leveling anime, the suspense is palpable. In the latest episode, we see Korea's S-ranked hunters inch out a victory against the the ant queen. But that victory was short lived as they were immediately overwhelmed by the Ant King. Just when all seems lost, our aura farming protagonist, makes his entrance to save the other hunters.

It’s important to note that the S-ranked hunters are arguably the strongest and most prepared fighters in Korea. Despite their skill and accomplishments thus far, they still needed assistance on the raid. This scenario teaches us a valuable lesson: even the best among us require support when confronting formidable challenges.

In our own fitness journeys, many of us might feel equipped with knowledge and preparation. Yet there will be moments when obstacles arise that leave us stagnant or feeling defeated. This is perfectly normal, and it happens to even the most experienced individuals. It's vital to remember that seeking help is not a sign of weakness; rather, it's a  step toward growth and success.

As a coach, my role is to provide support through tailored strategies, habit formation, nutrition guidance, and effective training programs. These elements are key in helping you navigate hurdles that might otherwise hinder your progress. Just like the S-ranked hunters needed Sung Jin-Woo, we too can benefit from reaching out for assistance.

If you've been struggling to see results or feel overwhelmed, consider seeking support. You don’t have to navigate this journey alone. Just like All Might from My Hero Academia, “I AM HERE” and I’m available to help if you need it. Don’t sit in stagnation or accept defeat, get help and activate your catalyst for victory.

Batman, the iconic superhero, is known not just for his detective skills but for his unparalleled planning and preparation. Over the years, we’ve seen various portrayals of this complex character, but Amazon’s recent release of “Batman: Caped Crusader” pays tribute to the golden age of DC comics. This version of Batman encompasses everything we lov=e about him. So let’s dive-in and see what lessons we can takeaway from him and this show.

Without his strategies and foresight, Batman wouldn’t stand a chance during encounters with super-powered foes or numerous thugs. The lesson here transcends fiction; it can teach us about achieving our own goals, particularly when it comes to fat loss. A large group of people struggle to shed those extra pounds due to a lack of planning. A caloric deficit is essential for fat loss, but indulging in high-calorie dinners or social outings can derail even the most determined dieters.

As someone who has struggled with restrictive diets, I’ve found that those strategies can often be cumbersome and lead to unyielding cravings. A slip can quickly turn into a binge, leading to feelings of defeat. To overcome this cycle, I advocate for not ever starting it. Instead create a plan, especially when attending social events. A couple strategies that I’ve had to implement include reducing my daily  intake in anticipation of a night out, or bring your own healthy snacks to gatherings. Opting for restaurants that offer lower calorie options can also make a significant difference.

A solid plan doesn’t just make it easier to resist temptation; it keeps you on track and fuels your pursuit of fat loss goals. After all, much like Gotham relies on Batman, we too can rely on our strategies to conquer our own battles!

Should you really finish everything you start? While some strategies might work wonders for some, they may not always translate to your personal journey. Investing your time, energy, and effort into endeavors that don’t yield results is counterproductive. This weekend, I made the choice to finish the anime “To the Abandoned Sacred Beasts.” Initially, i was a fan, but as the episodes progressed it became clear that the show wouldn’t rise to my expectations. Despite recognizing this, I chose to finish it, a move I now realize was less about enjoyment and more about adhering to my flawed principle.

Years ago, I listened to a motivational speaker named Eric Thomas, who preached the importance of finishing everything you start. I adopted this mentality across almost all aspects of my life. Thankfully, as I matured I recognized the need to evaluate strategies critically. Watching mediocre anime when I could be investing time in more fulfilling activities is not a hallmark of quality adulting.

Similarly, I once pursued the keto diet to lose weight. Although I did lose 15lbs, it severely hindered my lifting performance, often leaving me lightheaded and ready to pass out. Rather than abandoning keto right away, I tried to make adjustments to it, which ultimately delayed my finding a more effective approach. When I finally pivoted to calorie tracking, the results came faster, the strategy was sustainable, and I had no issues lifting heavy.

If you're clinging to a strategy that isn't helping you reach your goals, it may be time to switch gears. Embrace adaptability in your pursuits, this could lead you to the success you seek more quickly.

Life often feels like a relentless series of challenges, urging us to choose the path of least resistance. To avoid these challenges we find comfort in complacency. Seeking this comfort delays our personal growth, that is until the discomfort of stagnation becomes unbearable, forcing us to make a move. At 34 years old, I can’t promise that life will magically get easier. However, I can tell you that how you choose to face your struggles can lead to meaningful progress.

The recent season three finale of "Invincible" perfectly depicts this point. Mark, our hero, faces the most powerful superhuman the earth has seen—the Viltrumite Conquest. Armed with the same set powers, just more mature and battle hardened, Mark doesn’t have any shortcuts or an easy way out. So, he makes the conscious decision to lean into this challenge. This fight pushed Mark to  his limits, and ultimately he prevails. His journey teaches us to confront obstacles head-on rather than shy away.

This lesson is directly applicable to your fitness goals. If you’ve been stagnant, feeling frustrated by your lack of progress, then today is the day to act. Identify what provides the greatest resistance in your fitness journey. Is it getting motivated to hit the gym? Set that alarm and add it to your calendar! If dietary habits are your hurdle, start tracking your meals with an app. Leaning into resistance will forge your path to success.

Remember, life won’t wait for you to catch up. Embrace the fight and strive for progress like Invincible. You owe it to yourself to become the best version of you. Take action today; face those obstacles and transform your challenges into stepping stones toward a better future.

In a world obsessed with timeliness, we sometimes find ourself behind that metaphorical time curve. But let me assure you: it’s never too late to start something new, whether it's diving into more anime or embarking on a fitness journey. Recently, I found myself late to the “Dragon Ball Daima” party. Initially, I hesitated to prioritize it, thinking it wasn’t canon to the Dragon Ball universe. However, thanks to a post on facebook  I learned that it was canon material, so I jumped in headfirst into the anime.

Diving head first into something is an experience resonates with me on multiple levels as people are often afraid to do it. When it comes to fitness, most people are apprehensive about starting, particularly those who didn’t start when they were younger. There’s a common misconception that the window for achieving aesthetic and strength goals closes after a certain age. This couldn’t be further from the truth! Whether you’re in your 20s or 60s, progress is always within reach.

Anime takes us on exhilarating journeys, often portraying characters who begin their journey later than expected but still achieve greatness. The same thing occurs in real life, even if life and fitness are more unpredictable than anime. But the lessons learned from anime reinforce the idea that persistence pays off. Progress doesn’t happen overnight, but with dedicated effort, you can achieve your goals, regardless of when you start.

So, if you're contemplating a change, remember that every step forward is a step in the right direction. I’d love to support anyone eager to transform their fitness journey, so feel free to reach out and let’s navigate this path together!

In a world that often demands calmness and composure, expressing emotions like anger can feel uncomfortable. So if nobody has told you yet, it’s okay to feel angry, but what matters is what outlet we use for that emotion. The Invincible War just ended, at this point our hero isnoverwhelmed by feelings of guilt and rage, seeking a way to channel those emotions.

Thankfully there are no shortages of enemies for our protagonist. Conquest has arrived on earth, and Mark informs him that he will be the perfect outlet for the malestrom of emotinos he is feeling.

Similarly, in our own lives, when anger arises, it’s crucial to connect with it intentionally, rather than suppressing it. Trying to hide an emotion isn’t a solution, its a stopgap. One of the healthiest outlets for this emotion can be found in fitness, hitting the gym is a game changer.

The gym provides not just a space for physical exertion, but also a cathartic release of negative feelings like anger. Going for a all out exertion of a single repitition carries risk if you’re not a seasoned lifter. I recommened going for as many reps as possible in a single set (AMRAP). Doing so while connecting with your anger is a great way to expel it from your body, leading to newfound mental and emotional clarity. An additional benefit is that any set done to failure with as many reps as possible is the perfect hypertrophy stimuli.

Hitting weights is often about the physical gains, but it can be more than that. Reworking existing frustration into strength, has benefits for mental and emotional health. Embracing intensity, whether it’s a heart-pounding workout or acknowledging our feelings, can open doors to personal growth.

So, the next time anger surfaces, remember: it's perfectly okay! Just ensure you have a healthy outlet. Perhaps the gym could be your best option, leading you not only to gains but also to a sense of release and clairity.

This past weekend’s episode of "Solo Leveling” was a tear jerker. Our hero has fought relentlessly since season one to grow stronger, with the hopes of creating the elixir of life to save his mother from her illness. As we witness the family’s reunion in the hospital room, it’s a powerful moment that stands in contrast to the usual grind of battle. This was a reminder that life has its beautiful moments amidst the the flow of endless struggles.

In our fitness journeys, we can often become so entrapped in the daily hustle for progress that we overlook the significance of our small victories. We frequently highlight the necessity of motivation, discipline, and sheer effort required for improvement. While these tenets deserve acknowledgment, it’s equally important to focus on and celebrate our tiny infrequent milestones that mark our progress.

I read quote somewhere that went something like: “Life looks like tiny victories accompanied by overwhelming defeats.” This resonates profoundly with how I view life and my fitness journey. Just as in life, our fitness journeys are filled with setbacks and periods of stagnation. However, taking time to recognize and appreciate our minor achievements can keep our spirits and motivation alive. Even within smaller the voice in our head is telling us to quit.

So, if you’re reading this, please pause to reflect. Celebrate a victory from this past week; perhaps it was a successful workout or a moment of self-kindness or discipline. Cherishing these experiences can help sustain the inner fire that fuels your ambitions! Continue pursuing your goals with passion and resilience.

As a passionate anime fan, I sometimes find myself an unwilling captive of a mediocre series, hoping that it will rise to greatness. Such was the case this month while watching the  anime “The Case Study of Vanitas." The plot, character development, and unique concepts consistently hovered near my expectations, but never quite reached them.

One intriguing idea introduced in the series was the concept of a "world formula," a system that the character Vanitas uses to discern and manipulate reality. It sparked a thought: while we may not possess a literal formula for our world, we do have successful formulas that can guide our nutrition and health goals.

Specifically, let's discuss the importance of understanding our metabolism through Total Daily Energy Expenditure (TDEE). TDEE represents the overall number of calories you burn in a day and is composed of different components that include, basal metabolic rate, exercise / activity level, and a couple other key factors. Knowing your TDEE is a game-changer when chasing goals, whether it's fat loss or muscle gain.

For instance, if your caloric intake is below your TDEE, you're in a calorie deficit, which can lead to fat loss. Conversely, consuming more calories than your TDEE places you in a surplus, making muscle gain possible.

To calculate TDEE, I use the Harris-Benedict equation, free versions are accessible on multiple websites if you dont want to do the math yourself. it might be time to explore this formula to renew success in your fitness journey If you've hit a plateau. Using this equation can empower you to take control of your health, transforming stagnation into progress.

This weekend I was locked in to the latest episode of "Shangri-La Fronter" (SLF) and they introduced a new theme. For the first time in the series Sunraku and teh gang faced a time constraint within the unique scenario. The introduction of the aformentinoed theme is akin to situations we encounter in video games and real life. In gaming, these constraints create challenges that keep players engaged, while in TV shows, they heighten suspense and urgency. In real life, however, we don’t view them with the same positive light

Many people struggle with the concept of time constraints in their daily lives, they’re treated more like an obstacle instead of a challenge to be overcome. People lament that they don’t have enough time to work out or log their calories effectively. In today’s fast-paced world, almost everyone faces some form of time constraint. But how we respond to them determines our potential for success.

In sessions with my coach, we often discuss overcoming "mental friction" that proceeds obstacles. Unfortunately, some challenges are unavoidable; in those moments, we must face them head-on. He said, “eventually, something magical happens when you continue to do the hard thing. It becomes easier.”

For those just starting their fitness journey, I recommend easing into activity rather than overwhelming yourself with unrealistic expectations. Don’t commit to daily gym sessions and burn yourelf out in a week, aim for one active day per week. If you’re learning to track calories, start by focusing on your protein intake rather than logging everything. Gradually, your capacity to tackle these challenges will increase and they’ll feel less daunting over time. In time you’ll be able to expand your efforts.

Embracing time constraints as opportunities can transform your approach to fitness and life, unlocking pathways to success that initially seemed out of reach.

In our pursuit of health and fitness, words like destiny, disaster, and chance often come to mind. We feel like the success of fitness icons such as Ronnie Coleman, Arnold Schwarzenegger, and Eddie Hall was preordained. Some of them, I know Arnold did for a fact, said their success was destined. But it's crucial to recognize that their achievements were not born from a twist of fate. In actuality it came from accountability, meticulous preparation, and unwavering hard work.

Idolizing fictional heroes also makes us fall prey to the the illusion of destiny. In the real world, nothing is preordained; goals aren’t achieved by chance. The belief that success will materialize simply through luck can lead to stagnation or disaster. It’s important to note that accountability, preparation, and hard work need to be used in unison. Without a plan, hard work can amount to nothing more than burnout or injury, resulting in wasted time and effort.

Take Spider-Man, for example. In the first season of the animated series, Peter Parker’s growth hinged on preparation, accountability, and hard work. Norman Osborn, Harry, and Nico provided him the support an accountability he needed. Peter prepared diligently to confront his fears, juggle school, and excel at his internship. That’s the essence of success, intentional actions driven by focus and support.

In the world of fitness, let’s ditch the misconception that destiny will pave our path. Let’s acknowledge that results require effort aligned with a solid plan and accountability systems. When you combine hard work with preparation and the right support, you’re not just hoping for success; you’re actively carving your path toward it.

The journey toward success is seldom linear, and often requires more preparation than we think. Take, for instance, the saga of Sung Jin Woo from the Solo Leveling anime series. Throughout seasons one and two, our main character revisits an instance dungeon known as the demon castle. It  serves as a formidable obstacle to for him.  Though none of us have faced a demon castle in real life, this obstacle is somewhat relatable to the real life challenges we face during our health and fitness journeys.

It’s important to remember that he doesn’t conquer the castle on his first attempt, just as many of us won’t hit our fat loss or muscle gaining goals on the first try. As in life our hero unprepared for the challenges that he faced. Instead, he learns that preparation and leveling up are essential.

This powerful narrative mirrors our experiences. The reason many of us  struggle to realize our goals often stems from a lack of preparedness. While luck may influence some achievements, significant goals require meticulous levels of planning.

Preparation isn’t ever glamorous, but it’s undeniably necessary. For instance, during my fat loss journey, I noticed a pattern of stagnation due to social events where I often overindulged. Realizing this, I devised a game plan: I adjusted my caloric intake in the days leading up to these gatherings, ensuring I stayed within my limits. By proactively managing my diet, I transformed my inconsistent progress into predictable daily and weekly outcomes .

Ultimately, preparation amplifies the likelihood of achieving your goals. So, if you’re aiming for success, mimic the journey of Sung from solo leveling. If preparation and planning aren’t your strong suit, connsider reaching out. Let’s craft a strategy that turns your ambitions into reality.

In the most recent episodes of the new Spider-Man TV show, Peter Parker faces a familiar dilemma: the struggle to balance his life as a high school student and a being a superhero. On one side, he's an average nerdy kid, wanting to do well in school and foster friendships. On the other, he is the Spider-Man, tasked with safeguarding New York City from crime. His two lives pull him in opposite directions creating a metaphorical tug-of-war. The aforementioned  highlights a universal challenge that resonates with many of us who feel like we can't find balance in our everyday lives.

Unsurprisingly, the difficulties Peter grapples with mirror the experiences of those on health and fitness journeys. Juggling social engagements, personal responsibilities, and fitness goals can feel overwhelming even to the best of us. Rarely does a person have the self-awareness to realize they’re spreading themselves too thin. Without that self-awareness  progress towards health and wellness will be stunted.

The key lesson both Peter Parker and the everyday gym-goer can embrace is prioritization. Life presents us with a myriad of obligations and attempting to excel in all areas simultaneously often leads to burnout. Instead, focus on improving one thing at a time and do your best to maintain the quality of everything else.

If socializing is important to you right now, it’s perfectly fine to prioritize that over your fitness routine. Conversely, if your health goals take precedence, it might be worthwhile to scale back on social events to stay focused on your fitness goals. Balance is achievable when you modify your expectations. 

In essence, whether you're swinging through the city or lifting weights, learning what truly matters in your life can lead to more meaningful progress and fulfillment.

Thus far In the third season of Invincible, we have witness the clash between Cecil Stedman and the show’s main character, Invincible. We’re only 3 episodes in and this season has us hooked with intricate storytelling and powerful character dynamics. Particularly highlighting the crucial role of friendship and support in overcoming adversity.

One pivotal moment arises when Marc, having made the error of trusting Cecil Stedman of the GDA, finds himself in an almost life or death situation. In his time of need, Marc turns to the Guardians of the Globel. The guardians were given a choice; they could follow Cecil’s orders or commit treason by disobeying them and save their friend. Thankfully for our hero they chose the latter. This thrilling narrative serves as a stark reminder of the value of surrounding ourselves with people who share and support our goals.

While none of us are battling supervillains, we often navigate personal crises that call for resilience and support, like embarking on a  weight loss journey or sticking to a challenging diet. Just as Marc fell victim to misaligned loyalties, many of us struggle to achieve our aspirations because our friends' goals may not align with our own. For instance, pursuing your goals might lead to feeling isolated during social outings centered around merriment .

This season of Invincible offers a critical lesson: assess your friend group. Are they champions of you and your goals or are they distractions from them? Surrounding yourself with supportive allies is crucial for personal growth and goal achievement. 

Ultimately, this season emphasizes the importance of cultivating a network that values you AND your aspirations. Take a moment to reflect on your relationships. Are they fueling your journey toward success or holding you back? 

Let this be your reminder to foster genuine connections that align with your ambitions.

As a life long Spider-Man fan, I've always admired how Peter Parker navigates the unique nuance of being an overworked and underpaid hero. Jumping head first into situations he’s undoubtedly  unprepared for.,yet he’s always able to eke out a victory. Some may argue he gets lucky but I believe its due to his unwavering resolve. “With great power comes great responsibility,” his Uncle Ben famously said, a lesson that resonates beyond comic books and into our everyday lives. 

For most of us this adage often summons thoughts of heroism or altruism, but there’s a crucial aspect that’s frequently overlooked: the importance of “self”. Peter Parker faces countless challenges everyday, yet he often neglects his own well-being. Peter’s self-neglect should serve as a reminder to fans and readers that we have a responsibility to care for ourselves. After all, you can’t pour from an empty cup. If we’re not in a place to take care of our own needs, how can we effectively support others? 

Today, I encourage you to embrace the idea that your great power also encompasses personal responsibility. As far as I know, nobody handing out radioactive spiders to imbue people with spider powers. So it’s time to start thinking about your health and well-being. Are you dedicating time to exercise? Are you nurturing your mental and emotional state? Each step you take towards your own growth enables you to positively impact the lives of others.

When you prioritize your self-care, you not only become more resilient, but you also enhance your ability to uplift and support those around you. Start exercising, revisit your nutrition goals, and engage in activities that serve you today and in the future. Remember, the first step in heroism is ensuring you are equipped to handle the challenges ahead. 

Together, we can harness our great power not just for ourselves, but to make a meaningful impact on the world.

Recently, I re-watched Fullmetal Alchemist: Brotherhood, and it reminded me why it’s a timeless classic. My favorite concept from the series is the law of equivalent exchange, the principle that nothing can be gained without sacrificing something of equal value in return. While alchemy itself may be fiction, I argue that this principle holds valuable lessons for those of us on our health and fitness journeys.

Many individuals embarking on a fitness journey face a myriad of frustrations, one of the worst being plateaus. This is where progress stagnates before reaching a desired goals. Even worse, some individuals regress from their plateaus. Finding themselves in a worse state than when they started. The reasons for this are multifaceted, but a common factor is the lack of necessary skills and knowledge to tackle their goals in entirety.

For instance, many people overlook the cyclical nature of fat loss. Achieving the desired aesthetic often requires multiple bouts in a calorie deficit. Furthermore, understanding the importance of when to transition between calorie deficits and maintenance phases is vital. The aforementioned can be a delicate process and success rarely happens on the first try.

This is where the law of equivalent exchange becomes relevant. After years in the fitness industry, I experienced my biggest aesthetic transformation only after getting a coach. Even though I had a  background in health, fitness, and nutrition, working with a nutrition coach was the game changer I needed to get results. I realized that to achieve my goal of having six-pack abs, I had to do something I'd never attempted before: seek objective nutrition guidance from someone.

If you’re on a fitness journey and feeling frustrated by your lack of results, consider investing in a coach. Sometimes, the support and accountability provided can make all the difference. I’m here to help if you’re interested!

The adage “strength in numbers” holds true In the realm of fitness, as it does in the world of Castlevania. The Belmont family, renowned vampire hunters, have mastered the art of slaying creatures of the night for generations. However, even they recognize that some quests shouldn’t be undergone alone. Whether facing down a vampire messiah or tackling personal fitness goals, surrounding yourself with like-minded allies increases the odds of success.

Think of vampires as a metaphor for the challenges we face in health and fitness. They are strong, fast, cunning, and in a way mirror the obstacles that deter us from our goals. Fire, sunlight, and holy weapons represent the various tools we have at our disposal to conquer these challenges. Unfortunately, even being armed with all the tools doesn’t guarantee success. 

Sometimes going at it alone often leads to failure, Richter Belmont went up against Erszabet at the end of Castlevaina season 1 and lost miserably. But at the end of season 2 he had formed a team and together they found victory. Their combined efforts highlight a vital lesson for all of us: when we band together, we can overcome even the most daunting foes. In Castlevania and in line, It is through teamwork and shared motivation that true victories are achieved.  

If you’re on a fitness journey, consider extending a hand to a friend or two. Ask if they’d like to join you at the gym or if they have their own health goals to chase. Together, you can cultivate an environment of accountability and support. By sharing the struggle and celebrating progress as a team, you’ll find it easier to stay motivated and committed to your separate or combined goals.

Remember, like the Belmonts, collaboration can turn the tides of progress in your favor. Harness the power of community to achieve your fitness aspirations. After all, it’s much more rewarding to slay your demons with friend!

It was this week that I found out that  season 2 of "Goblin Slayer" just dropped. Obviously, I’m pretty salty that none of my fellow nerds mentioned it was out or that they’d seen it. Like any true nerd I binge-watch it the entire season in two days. After completing it I felt pretty let down  only to feel let down by its weak storyline and lackluster build up when compared to Season 1. However, one consistent element remained:  Goblin Slayer’s focus was unwavering, his mission is and always will be to to eradicate goblins!

Watching Goblin Slayer again sparked a realization about an overlooked concept: focus. While many discussions in the fitness industry center around motivation and discipline, the importance of focus is frequently ignored. Focus isn't about how inspired you feel (motivation) or the habits you've cultivated (discipline); it's about how often your goals occupy your mind and conversations.

The Goblin Slayer did things a little different i season Season 2. He took on non-goblin slaying quests such as mentoring young adventurers, assisting an amphibious tribe, and even attending an elven wedding. Yet amid all these new quests and distractions, his underlying focus remained steadfast. His primary concern in each adventure was preparing for a goblin attack. This singularity of purpose is what  ensures that he’ll achieve his goals.

In our own lives, distractions are bountiful: birthdays, social events, and unexpected challenges come when we least expect them. Maintaining focus is crucial during these occasions. When your goals remain at the forefront of your thoughts and discussions, your likelihood of success increases dramatically.

So, as you navigate your health and fitness journey, ask yourself: how focused are you on your objectives? Make your mindset akin to that of the Goblin Slayer. Stay focused and keep your eyes on the prize. Remember, focus isn’t just a fleeting feeling like motivation; it’s a conscious commitment to your goals.

If you’re reading this blog post that I am making the assumption that you too are on a journey tat involves the relentless pursuit of gaining ore muscle or attempting to trim off some fat. A crucial but often overlooked ingredient to ensure the aforementioned is rest. Research has clearly demonstrated that a lack of sleep will derail some if not all our fitness efforts. In addition to getting less physical results, it impairs cognitive function and reduces overall motivation. Pushing yourself in the gym agent motivation isn’t a recipe for success. As you’ve probably figured out by now, the journey toward health is not merely a physical battle; it requires discipline of both body and mind.

As usual I’m late to the party, but I finally got to check out the video game "Black Myth: Wukong." You play as the reincarnation of the legendary Monkey King who faces formidable gods and monsters called yaoguai. Throughout the game there are various check points called shrines. These are vital for you as a player because so far they are the only place I found where you can restore "Mana" by resting. I attempted to skip the shrines on a couple of occasions, however, I quickly learned the hard way that doing so puts you at a disadvantage. It feels as though powerful enemies and bosses are around every other corner. Walking into that confrontation absent mana means a quick death. 

This concept, from the video game, has a direct parallel to our lives. Just as resting at a shrine in the game is essential for defeating bosses, appropriate rest in our health and fitness journeys is necessary for success. If the gym progress is slow or at a standstill, take a step back and evaluate your recovery habits. Focusing on recovery, especially sleep, could unlock results that’ve been missing. Prioritize your recovery to elevate your performance, whether you’re lifting weights or battling mythical gods. 

Ultimately, the quest for progress requires strategic rest. By acknowledging its importance, you pave the way for significant achievements and a higher quality of life.

In life we often find ourselves limited by circumstances and situations beyond our control. That’s why i personally turn to anime whenever I catch a break. Seeing a protagonist overcome situations bryson his control resonates with me on a deep level. That’s why I’m such a big fan of Sung Jin-Woo from ”Solo Leveling.” Jin-Woo began his journey as a weakest E-rank hunter in the world, to the point where he was mocked and ridiculed for it. This is what most of us feel like when we start our fitness journeys. 

Jin-Woo made the most of his situation, and through determination and perseverance things started to change. He gained the power to level up, began honing his skills, via his daily quests, and kept waiting for worthwhile  opportunities to make progress. Starting at the beginning feels like you’re at the very bottom when it comes to fitness. You move forward knowing that you’ll face challenges that seem insurmountable based on time or energy. But like Jin-Woo taking the minimal time to complete a daily quest, you too can see progress without a huge time investment.

Hopefully this resonates with you as you’re working towards bettering your fitness and fitness. Our desire to achieve extraordinary results can sometimes overshadow the importance of making incremental progress with small but consistent effort. You don’t need to spend hours at the gym to maintain a fit and healthy lifestyle. Better yet, just 30 minutes of the right kind of physical activity, three to five times a week, can yield significant results if approached with the correct intensity. 

Now for those serious about athletic performance, there is a time commitment that can’t be replaced. At the upper end of athletic performance large amounts of time, effort, and dedication are necessary to see the smallest of improvements. But, if your goal is primarily to look and feel good, there's no need to subscribe to that process. 

If or when life affords you more time, nobody will stop you from seizing that opportunity to elevate to train harder. More time in the gym can have an array of benefits to  your physical results and emotional wellbeing. So stop beating yourself up for not spending hours in the gym and start capitalizing on the time you do have.