Hello my friend,

If you have been enjoying this newsletter please send it to your friends and fam!

A new month is here and so, in a way, our lives reset.

I suggest taking some time to clear your plate as you start the month, so you can prioritize what deserves most of your energy.

You can get started with the question of the week..

Question of the week 🤔

“What do you need to say no to?”

This is a question I constantly ask both myself and my 1 on 1 clients, so expect me to ask this question to you periodically as well.

Make a list of all your current commitments.

Work related, health, social life, etc.

Then cross out the ones that you no longer have the bandwidth for.

Whatever is remaining on your list needs aligned actions that are scheduled in your calendar and/or on some sort of to-do list app to hold you accountable.

If you want to know what apps I use to stay organized, let me know by replying to this email and I'll share in the next newsletter.

Macronutrients 

There are 3 of them.

Fats.

Protein.

Carbohydrates.

They have all been demonized and celebrated in various pop culture diets.

💪 The truth is that all 3 serve a unique and powerful purpose.

🥑 Fats provide you with energy, promote brain function/ health and are essential for building your body’s cell walls.

🥩 Protein is an important building block of bones, muscles (gainz), cartilage and skin.

🍠 Carbohydrates are the main source of energy for your body..

The key to macronutrients is eating high quality sources and eating the right amount

At the Jump Rope Dudes we have a calculator to figure out how much to eat and in regards to which type to eat, try to stick with sources closest to the earth.

AKA grown out of the ground or from an animal that was treated ethically.

Like I said last week; you are what you eat!

Cold Water for Mental Resets

🥶 Have you ever spent more than 5 minutes in a freezing cold tub of water?

At first your body goes WTF get me out of here NOW!!!

But.. if you are willing to breathe through that initial resistance, you will eventually transition into a state of acceptance and then surrender.

Whenever I surrender to the experience of being cold, I also feel myself letting go of all of the other things I may be consciously holding onto as well.

It really is a mental reset. Try it some time and let me know how it goes!

In addition to the mental benefits there are also a number of other physical benefits like boosting your cardiovascular circulation, which is beneficial for a healthy heart, a strong immune system, well-balanced mental health, and a high level of energy.

I know all my Wim Hoff fans out there are way ahead of me 😉

Crypto Mania 🤑

₿ There are 2.5 trillion dollars invested in crypto currency.

I think it's safe to say that this is very likely going to be the future of money

Which crypto will be our main form of currency in the future? 

Your guess is as good as mine.

I just think that you and I (regular people) should be paying attention to this space, because if we don't want only the rich to get richer and the poor to get poorer.

This is our opportunity to take back the power ✊

I personally just buy some bitcoin and eutherium every few weeks and don't really try to time the market.

Decide for yourself what is best, but do your research first!

Authentic Relating

Often times conflict arises because we are more interested in proving someone wrong then coming to a mutual understanding and resolution. 

When you authentically relate with someone (esepcially helpful with romantic or business partners) you are stepping into the vulnerable space of putting your heart out on the line first instead of trying to prove yourself right and the other person wrong.

Doing so moves the conversation from being right or wrong to being an exchange of this is how I am feeling in this moment and how are you feeling? 😊

By sharing your feelings instead of rationalizing, you allow the other person to let their defenses down so you both can find a sustainable resolution.

Being able to authentically relate is one of the most valuable skills I have learned.

For those who want to go deeper down the authentic relating rabbit hole let me know and I can share some resources/workshops.

Mental Fitness 🧠💪

I have been a huge fan of the term mental fitness, because it relates the concept that being mentally healthy and high performing is something we can train.

Recently, I teamed up with one of my friends in this space to put on a mental fitness summit. I am a guest speaker along with a lot of other experts in the space.

Want to learn more?

Click Here to Sign Up for the Summit

Own your focus. Own your choices. Own your life.

All the best,

Brandon

#theowned

Want me to be your personal guide?

Feel free to reply to this email for 1 on 1 coaching.

Or get my mental fitness training course here.