Hey Business Athlete Nation

This week in the Lab, we tackled life’s toughest questions:

* How do you show up when grief hits hard?

* What does it take to rewrite the narrative holding you back?

* Are you truly prioritizing yourself in your daily grind?

* And, seriously, when was the last time you smiled like you meant it?

From raw conversations about loss to practical tips for managing anxiety, building authentic relationships, and redefining masculinity, this past week’s shows were a masterclass in turning challenges into growth.

Whether you’re ready to overhaul your mornings, ditch average thinking, or embrace a stronger, healthier you, there’s something here for everyone.

Let’s get at it.

How Do You Show Up When Life Punches You in the Gut?

That’s where Lab co-host, Jon Andersen, found himself as he shared the devastating loss of a loved one on Monday morning’s show.

It was raw and honest, setting the stage for a powerful conversation about grief, resilience, and finding meaning in life’s hardest moments.

Start with A Morning Routine That Grounds You

Dr. John Page, a pastor and life coach, shared a morning practice that’s simple and effective. When you don’t know how to show up, try it:

* “I release” (with a sweeping motion of the hands).

* “I am grateful for” (hands over the heart).

* “I will focus on” (hands forward, setting intention).

It’s a way to anchor your day and let go of what doesn’t serve you. You’re not just saying it—you’re doing it.

The Art of Showing Up

The best way to support someone isn’t by fixing their problems—it’s by being there. Producer Kristina shared this question you can ask:

* “What would be most helpful for you right now?”

Other powerful phrases include:

* “I’d love to hear more about that.”

* “I’m grateful for the way you...”

They create space for someone to feel seen and supported.

Love Is an Action

Love doesn’t have to be a grand gesture.

Sometimes, it’s a text, a call, or a sticky note that creates the strongest connections. As Keith said, “Telling someone what they mean to you doesn’t just lift them—it shifts something in you, too.”

Turning Darkness into Light

Life’s storms don’t stop coming. But even in the hardest moments, there’s an opportunity to grow, connect, and find meaning.

Who needs to hear from you today? What small action can you take to show up for them—and yourself?

Catch the full episode here 👇

Ditch Average and Rewrite Your Life

Ever feel stuck in a story you didn’t write? Tuesday’s conversation tackled how to rewrite that narrative and step into the role of author in your own life. From journaling to breaking free from average thinking, here’s how to take control and thrive.

The Power of Journaling

When life feels overwhelming, grab a journal and try this exercise:

* Divide the page in two.

* On one side, list what’s stressing you out.

* On the other, note which of those worries have actually come true.

You’ll likely find most of the stress only exists in your head. By externalizing those thoughts, you create clarity and space for action.

Turning "No" Into "Yes"

Rejection is inevitable, but there’s always room for turning it into an opportunity. Here’s how:

* Listen actively: Instead of reacting, focus fully on what’s being said.

* Acknowledge concerns: Validate the other person’s perspective.

* Clarify misunderstandings: Miscommunication can derail any conversation. Slow down and ensure everyone’s on the same page.

* Highlight mutual benefits: Tailor your response to show how the outcome benefits them.

* Know when to walk away: Not every “no” is negotiable. Sometimes, the best move is to step back gracefully and leave the door open for future possibilities.

Embracing Age and Maintaining a Healthy Sex Life

Keith and Jon also dove into aging with vitality and confidence. They shared some key advice for maintaining sexual health:

* Sleep, diet, and exercise: Even small lifestyle adjustments can make a big difference.

* Manage stress: Chronic stress can wreak havoc on hormones and libido.

* Communicate openly: Discuss changes with your partner to maintain connection and intimacy.

Above all, focus on sustainable habits.

Aging doesn’t mean giving up—it’s about adapting and thriving.

Breaking Free From Average Thinking

“Average people repeat the same mistakes,” Jon said. “Stop doing the dumb stuff and start making intentional choices.”

* Identify daily habits that are holding you back.

* Replace one unhelpful habit with something productive—whether it’s skipping the snooze button, reducing social media, or adding movement into your day.

* Surround yourself with people who want something for you, not from you.

The first step is the hardest, but as Jon reminded us, “Once you’re in motion, you’ll realize it’s not nearly as difficult as you thought.”

Watch the full episode 👇

Actionable Steps to Own Your Time, Your Health, and Your Conversations

Wednesday’s show delivered a blend of practical tips, humor, and insights to help you take charge of your life.

Here’s what stood out:

Put Yourself on Your To-Do List

Jon Anderson brought a reality check: “Are you taking care of yourself? Because if you’ve got anxiety over the stuff you’ve got to do, and you’re not on your list, that anxiety is only going to get worse.”

Prioritize yourself daily—your energy fuels everything else.

Automate Sales with Email Funnels

Guest Haley Lytle showed how email funnels can streamline your business and free up your time:

* Know your audience: Identify their biggest pain points.

* Create a lead magnet: Offer real value to get them on your list.

* Build a nurturing sequence: Use emails to build trust and guide them to your offer.

One of Haley’s clients earned $10K in 15 days—proof that automation works when you set it up right.

Real Food, Real Antioxidants

The Lab’s in-house nutrition expert, Jorie Janzen, tackled the importance of antioxidants. Focus on whole, natural foods like blueberries to boost your immune system and overall health. And don’t stress about the carbs from fruit—Jorie reminded us, “It takes fuel to burn fuel.”

Upgrade Your Nutrition

John Anderson compared your diet to fueling a car: “If you’re using blueberries, that’s great. But don’t let that be the only thing moving you in the right direction.”

Aim for a range of whole, unprocessed foods to keep your body running smoothly.

How To Exit Conversations Gracefully

We’ve all been there—you’re deep in a conversation, the other person’s still going strong, and all you can think is…

“How do I get out of this?!”

The crew shared their top tips for bowing out gracefully:

* End on your terms: Wrap things up when it feels right, instead of waiting for an awkward pause.

* Set the tone early: Start with, “I’ve got five minutes, but I’d love to hear what’s on your mind.” It saves everyone time.

* Drop a hint with body language: Start packing your stuff, turn slightly away, or angle toward the exit—it’s a universal signal.

* Say it outright: “This has been great, but I really have to get going.” Sometimes the direct approach is the best move.

* Leave the door open: “Can we pick this up later? I’d love to continue the conversation next week.”

And when all else fails, Keith’s advice? “Just run!”

Want all the action? Catch the full show here 👇

Courage, Authenticity, and Healthy Masculinity

Thursday’s show was all about stepping away from outdated ideas—whether it’s grinding without purpose, blending in to fit expectations, or misunderstanding what true strength looks like. It was a call to embrace courage, authenticity, and emotional intelligence to create deeper connections and a more fulfilling life.

Moving Beyond the Grind

Marina Paul’s journey from management consultant to entrepreneur is a masterclass in recognizing when it’s time for a change. When her job no longer aligned with her values, she took a bold leap, quitting without a financial safety net.

Her story is a reminder to trust your instincts and have the courage to pivot when something isn’t serving you.

Be Authentically You

Authenticity isn’t just an asset—it’s your secret weapon. Whether it’s building a personal brand or simply living in alignment with your values, showing up as your true self is what makes you unique.

No one wants to follow someone who blends in.

So embrace what makes you different, and don’t shy away from stepping out of your comfort zone.

Seven Signs of Healthy Masculinity

What does healthy masculinity look like? Here’s what it comes down to:

* Comfort with vulnerability

* Being grounded

* Prioritizing your partner’s happiness

* Integrity

* Adjusting course when needed

* Seeking help when required

* Celebrating your partner’s successes

These qualities aren’t about perfection—they’re about creating trust, connection, and growth in relationships.

The Happiest Classic Rock Song

Apparently, scientific research crowned "Eye of the Tiger" by Survivor as the happiest classic rock song of all time. It’s 109 beats per minute of pure mood-boosting energy.

So next time you need a pick-me-up, you know what to play!

Catch Thursday’s show here 👇

Improve Your Mental and Physical Well-Being

Friday’s show closed the week with a powerful conversation about anxiety, self-compassion, and simple steps to improve your mental and physical health.

Talk About Anxiety

Guest Tom Harman emphasized the importance of talking about your struggles instead of keeping them bottled up.

“When you’re not talking about it, it’s just rattling around in your head, feeding you terrible stories.”

Sharing your anxiety can help uncover its root causes and shift your perspective.

Small Changes, Big Results

Tom shared a simple, sustainable approach to managing anxiety by focusing on three areas:

* Sleep: Aim for consistent, restorative rest.

* Movement: Even light exercise or daily steps can help.

* Drugs and Alcohol: Reduce intake to improve overall wellness.

The key is to make small, 1% improvements in each area. “Stack those wins,” Tom said. Over time, those incremental gains build undeniable proof that you can take control.

The Most Important Relationship

Self-compassion was a recurring theme, with Tom reminding us: “The most important relationship we have is the one with ourselves.”

Giving yourself permission to adjust when things don’t go as planned—or to start again—lays the foundation for growth.

Gut Health and Superfoods

Jorie Janzen debunked the myth of superfoods as a magic bullet.

She stressed the importance of consistent, healthy eating habits over relying on occasional “superfoods” like spirulina or beetroot. Improving gut health through a balanced diet can have a ripple effect on mood, energy, and overall well-being.

The Power of a Smile

True story—Smiling doesn’t just change your mood—it sparks a chemical reaction in the brain, releasing dopamine and serotonin to boost happiness. S

Start your day with a smile and see how it transforms your energy.

Watch the full show here 👇

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Simple Strategies to Improve Your Mindset, Show Up as YOU, and Overcome Anxiety 15:34 Share

Live in the Lab with Keith Bilous

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Simple Strategies to Improve Your Mindset, Show Up as YOU, and Overcome Anxiety