Hey Business Athlete Nation

This week’s newsletter is all about taking the little things and making them big. We’re talking morning routines, dialing in on your daily decisions, and flipping the script on mindset—from “What if I fail?” to “What if I crush it?”

You’ll get chest day tips straight from the Godfather of Bodybuilding, a Ziploc burger hack (yes, that’s a thing), and insights on using empathy as a competitive edge. Plus, we’re talking about turning chaos into clarity and building a brand that’s 100% you.

So, if you’re serious about living a high-performance life, you’re in the right place.

Let’s make it happen!

Decisions, Discipline, and the Mindset Shift You Need

Your Morning Sets the Tone

Every day is packed with decisions, big and small. But the first few of the day? They’re pivotal. Every time you hit snooze or scroll social media, you’re making micro-decisions that set up a pattern.

Are those decisions setting you up to react… or respond?

In the Gym with Jon and Marty

Chest Tips from the Godfather of Bodybuilding

Jon and Marty dove into legendary trainer Charles Glass’s chest routine, highlighting his unique, precision-based approach. Glass swears by the chest press machine to isolate the pecs with full control and decline presses to target the often-overlooked lower chest. Tweaking angles on these moves can turn standard exercises into powerful, muscle-targeting tools.

Strength isn’t just about weight—it’s about maximizing each movement.

The Power of Intention

A productive morning starts the night before. Period.

Evan Marks reminded us that building a strong mental foundation is about taking intentional actions every single day. He swears by his cold shower routine—not because he enjoys it, but because facing discomfort first thing in the morning sparks a sense of accomplishment that lasts all day.

Mindset Shift: Curiosity Over Fear

Evan also tackled the power of curiosity. Instead of asking, “What if I fail?” flip it to, “What if I succeed?” This simple shift in language can unlock a whole new level of confidence and resilience. Imagine where you could be if you didn’t let fear lead your decisions.

The Big Talk on Ketosis

We got a nutritional deep dive from Jorie Janzen on ketosis and how it can fuel decision-making with precision. But fair warning: if you’re considering keto, it’s not just about cutting carbs—it’s a total diet overhaul that might not be for everyone.

Building Stronger Teams, Real Connections, and Lasting Results with Empathy

Empathy as Your Competitive Advantage

Too often, we dismiss empathy as soft. But the team flipped the script, highlighting how putting yourself in others’ shoes strengthens connections and fuels authentic leadership.

Empathy builds bridges where judgment builds walls.

Empathy in Leadership

Adam House took us deep into empathy as a business tool, particularly how it helps leaders balance vision with real results. It’s easy to get caught up in daily demands and sacrifice long-term impact, but empathy and vision allow leaders to guide their teams effectively without losing sight of either immediate or lasting results.

Mind Fuel with AJ Zeglen: Turning Empathy into Performance

AJ dug into the science of empathy, explaining that it’s more than a feel-good gesture. Leading with empathy physically calms our body, opening pathways for clearer thinking and better performance. If you’re not naturally inclined toward empathy, don’t worry—AJ recommends starting small. Try connecting with those close to you, noticing where you share common ground, and practicing understanding over judgment.

Small Choices, Big Impact

Confession Time: The Ziploc Hamburger Hack

Keith shared a hilarious confession about an “inspired” date night burger, thanks to Jon’s infamous Ziploc burger hack for hotel rooms. Jon’s tip? Skip the bun, toss a burger in a bag, and keep it simple. Keith, however, went all out, with a big bun and extra toppings—and ended up feeling “a little less jacked, and a little more stuffed.” According to Jon, it’s all about avoiding processed foods, so Keith joked he might need a tattoo that says “No Processed Foods” in a very, let’s say, motivational spot. Things definitely got colorful from there.

Stop Playing Small. Build a Brand That’s 100% You

Most people only tap into about 50% of their potential, hiding parts of their true selves behind what they think others want. Daniel Brenneman’s advice? Before you get into creating content, start with a solid foundation. He uses the “stacking blocks” analogy: without a firm base rooted in who you are, every compromise throws you off balance until the whole thing topples.

Instead of rigid “pillars,” Daniel advocates for a “playground” approach where you explore your real values, frustrations, and experiences freely, creating a brand that’s truly you. One of his key insights: “Language is a window into culture.” The words you use define your brand, help you understand yourself, and attract people who resonate with what you’re all about.

Jon backed it up, adding, “If you’re unapologetically yourself, a lot of the red tape disappears.” So, if you’re done playing it safe, take the time to get clear on who you are—and watch your brand’s impact grow.

From Managing Chaos to Building a Legacy of Clarity

Turning Chaos into Clarity: Power Moves for Leaders

The biggest myth in leadership is the idea that “things will slow down”—they won’t. Instead, the goal is to take chaos and turn it into a competitive edge. Joined by Jon and Rich Ingram, Keith laid out the truth: exceptional leaders don’t just react to the fires—they transform the chaos into opportunity.

Rich and Jon both shared their go-to methods for managing high-pressure situations. Rich emphasized the importance of taking a quick moment to get grounded, even when things feel urgent. Jon backed him up with the idea of the “chaos period,” explaining that chaos actually sharpens you—if you prioritize what really matters and leave the rest.

If you’re starting your day in reactive mode, here’s your takeaway: build a morning routine that strengthens your ability to thrive in chaos.

Leading Through Chaos

CEO coach Cassie Adkins shared her go-to strategy for handling leadership chaos: air it out. When she joins a team facing misaligned goals and competing priorities, her first step is to make everyone put their real priorities on the table. “You can’t fix what you don’t talk about,” she said.

Honesty and clear expectations are non-negotiable for strong teams. And alignment isn’t a one-time setup—it’s a continuous conversation that keeps everyone moving forward together.

How To Build Habits for Peak Performance and Health

The Power of a Solid Morning Routine

Keith and the crew dove into the science of a strong morning routine. 73 percent of high performers build their mornings backward, reacting to chaos rather than starting with intention. The takeaway? If you want a high-performance day, you need a high-performance morning, starting with a plan.

Richie, who already logged a two-hour run and a strength workout, and Jon backed up the idea that consistency is key. Marty jumped in to share how, even with life’s demands pulling him in every direction, returning to his morning routine got him feeling like himself again.

Having a strong start isn’t just a habit—it’s your edge.

The Power of 60 Seconds

The team welcomed high-performance coach Ford Dyke, whose work with Olympic and Paralympic athletes emphasizes a surprising principle: 60 seconds of space.

Ford’s method? Start with a minute of total quiet, tune out the noise, and listen to what your body is really saying. For Ford, this moment of stillness isn’t just for reflection; it’s a tool to uncover hidden information—like that nagging injury or mental block—that can make or break elite performance.

The body is always speaking; it’s up to us to slow down and listen. So if you’re looking for an edge, try Ford’s advice: make space, get quiet, and let clarity do the rest.

Decision-Making and Awareness

Ford Dyke broke down the science of decision-making and how high performers use the space between stimulus and response to boost clarity and control. Keith highlighted Ford’s research showing that our brains often make decisions seven seconds before we’re consciously aware of them. Ford explained that without awareness, moments blur into each other. But when you build awareness, you start to truly notice how you feel—mentally, emotionally, physically—and that insight becomes your edge.

Rethinking Cholesterol and Fiber’s Role in Heart Health

Resident nutrition expert Jorie Janssen tackled a big myth about cholesterol. Many people see cholesterol as the enemy, but Jory reminded us that it’s all about balance and lifestyle. Not everyone with high cholesterol actually needs medication—some just need to make dietary changes, increase fiber, and get moving. But for those with a genetic predisposition, medication can be essential, just like glasses for vision.

For those looking to lower cholesterol naturally, Jory’s tip is simple: start with fiber. Most people aren’t getting enough, so make this your low-hanging fruit. More fiber helps balance cholesterol levels, improves digestion, and keeps you fuller longer.

Health isn’t about quick fixes; it’s about tracking your habits and making small, consistent changes.

Creator Spotlight of the Week

Meet Shlomo Homnick, the Style Coach for Game-Changers

Ready to level up your look? Shlomo Homnick, founder of It Suits You, helps ambitious men transform their style to match their growth. Shlomo’s not just about fashion; he’s about building confidence. He’s on a mission to get you looking—and feeling—like a million bucks, whether you’re heading to a boardroom or just want to walk a little taller.

As Kristina said, when you look good, you walk differently, carry yourself stronger, and bring a whole new energy to the room. So, if you’re tired of feeling like your clothes don’t match your goals, check out Shlomo. He’s here to make sure you dress for the life you’re building.

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Want a High Performance Life? We've Got the Playbook in the Lab. 14:00 Share

Live in the Lab with Keith Bilous

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Want a High Performance Life? We've Got the Playbook in the Lab.