all right everybody you see me smiling why because it kind of sucks out here in New York City they're expecting some big glitch to come in so I was kind of praying to the uh snow gods for Worse weather to come in cuz while in worse weather we get better um I'm kind of happy but I was hoping to be a lot worse I'm going to do a nice little run today and no I'm not thinking it's warm and 70 I like to live in reality it sucks it's about in of snow and I'm extremely
ecstatic right now pain is just a feeling you see it's happiness why because it sucks that's why I'm so happy right now Merry Christmas never forget to train youring mind in life a lot of us work ouring ass off trying to get to a better place a place that makes us feel better about ourselves some people want to do ultra races they're starting to PR during training some people want to be a lawyer or a medical student so they're taking these practice tests and they're crushing the practice test but guess what happens once you get
to the actual event your mind isn't ready your mind's not prepared you've been studying you've been training you've been working out but your mind's not prepared story for you when I was 19 years old I was going through the air force trying to be a PA rescue man I was doing push-ups sit-ups swimming I was doing all this [ __ ] knocking out the park one of the best in the class but the second of obstacle got my way I wasn't prepared for it mentally I was a beast all I was doing was I was
training a bigger stronger faster quitter you got to train youring mind for all obstacles that might get in your way stay hard so what's your excuse is it too cold where you live is it too hot where you live doesn't rain too much now it's time for some real talk maybe you're the only black person applying for a job maybe you're the only female maybe you're the only gay person job whatever the it may be maybe that shs in youring head maybe that's your excuse for not being better Life's a real biging picture when I
was young all those things got my head black not smart enough single mom all that [ __ ] own space in my head if you're allowing people and things and situations to own space in your [ __ ] head you're losing last thing last one biging head game you play with yourself if you lose it's because you allow life to get in youring head stay hard so when I first joined the Navy I had to join the reserves because I couldn't get an active duty because I was so fat so being a reservist I got
titled A lot of times as a weekend warrior in the reservice you work one weekend a month two weeks a year a lot of us live our lives that way we can't work out without purpose we need to get into our dress for the w ready summertime's coming so we want to look all good our high school reunion is coming up so we got to lose weight the biggest purpose in life is all that [ __ ] is how you respect yourself how you look at yourself that's an everyday Journey so every day you should
be getting after it we look at determination self-discipline we look at hard work all these terms is almost like we dread them almost like a punishment those are the biggest words of all time as far as respecting yourself so don't look at as dread and Punishment look at those words as a lifestyle stay hard mediocrity feels so good so we love surrounding ourselves with mediocre people they give us to get out of jail free card whenever life gets hard for us they tell us it's okay don't worry about it we don't want to surround ourselves
with those people out there who are getting the after every day holding us accountable making us feel uncomfortable people who are challenging us at every turn of Life those people scare us that's exactly where you need to be in your life with those people who put you in a world of questioning who you are that's exactly where you want to go that's exactly where you grow so I get an email the other day this young man wants to be a ranger but he's afraid to go to Ranger school not because how hard the training is
but because he's afraid if he fails what people are going to say by judging them one thing in life this applies to everything in life anytime you move from being normal to trying to be exceptional people aren't going to like that [ __ ] those normal people it makes them feel like [ __ ] so they're going to judge you and nowadays it's very easy to be a coward why we got Instagram and [ __ ] most folks don't tell you to your face they go online they post about like cowards don't let cowards get
in your head and last thing make sure you do you stay hard I get a lot of questions about how I lost so much weight um people want to know how they can get started so basically you're thinking too much off the bat I lost my weight I didn't look for a trainer I didn't do all that thinking I didn't go on Jenny Craig I didn't do all that [ __ ] what I did was I basically stop eating so muching food I cut my calories down so as far as the workout goes we overthink
that also until you find a trainer go out there and start walking put some shoes on start running go to the gym do the elliptical train trainer it's not rocket science a lot of folks talk about overtraining you got to train first before you can overtrain sometimes you wake up in the morning time and you're sore and you feel like you're overtrained no you got sore [ __ ] legs get out of your own head and stop overthinking it stay hard when I first joined the military um I got some of the worst advice of
all time that advice was to blend in don't stand out make sure that you know if they don't don't volunteer for anything don't do any of that you know exceeding the the expectations you know trying to be your best and that mentality right there is exactly what keeps you at mediocre level and I call it the uh blending in mentality so if I had that mentality I would have had you know what I'm okay at 297 lbs I'm okay not liking to run not liking to swim I'm not going to try to to be a
seal I'm not going to go to Ranger school I'm not going to try to you know push these limits in Ultra racist your mentality just stays there with the blending in if you look around the society right now there's a lot of mother who are blending in you can see them they're blending in change your mentality and never blend in there's so many times in life you don't want to be doing what the you're doing you can't just quit remember this this isn't a hobby it's a aing joke it's aing lifestyle so what you say
to yourself is important there's noing coach there's no trainer to keep you going there only you so think about this you've been working your whole life to get a seat at the table the seat at the table is you want to be the best amongst all the best people in your career field so you finally get that letter it's steak Lobster it's a big dinner everybody's showing up dressed to the nines make sure you show up soaking wet for getting after it working out hard towel around your neck you respect the event so make sure
you put that towel over that nice chair so you don't it up the whole thing is this don't say a word stay uncommon amongst uncommon people you're never done don't stop when you're tired stop when you're done stay hard a lot of us dream big you you should dream big dreaming big is important you know some of us want to be doctors lawyers dentists some of us you know want want to be professional operations so you have this big dream you can see it so clearly like it's right in front of you you can go
out and touch it but the thing about it is somewhere if you dream big enough somewhere down that Journey that dream becomes a mothering Nightmare and what happens in that nightmare you start to have all these questions like if you want to be in Special Ops you may not be a great swimmer you may just realize that I'm not a great swimmer I'm not a great Runner you may start to fail tests and all these questions start to flood your mind why am I here I'm not good enough trust me I know all about about
the questions they will flood your mind if you do not have the answers for them you will quit the answers lie in the repetitions you must not forget the repetitions you put into trying to dominate The Craft that you're in today always always embrace the suck adapt to the suck stay home we have an epidemic in this world the epidemic I'm talking about is a lot of people about [ __ ] everything they about not having having time they they they about their boss they about their husband they about their lives they about everything some
people even follow me on Instagram and about meing cussing so why the are you following me on Instagram if you know I'm going to fuing cuss we [ __ ] about everything in life but we do nothing about it very few people do anything about it I'm fat I'm out of shape all these things what the [ __ ] are you doing about it you got take action in your life you got to stop you got to start being find a solution to your problem don't be the problem take action for every action there's an
opposite reaction if all you do is nothing's going to happen in your life take action take control stay hard don't get twisted it's not about flipping tires I'm in Lost Vegas right now and it's hot as [ __ ] it's not about any of that but what it is about is a lot of us give total control to life we don't have any control of it we just give all control to life I do this [ __ ] every morning to prepare my mind for what life's going to throw at me a healthy body gives
you a healthy mind that's what it's about so if you go into battle you not going to about the right mindset the right gear in combat you wear body armor but what we do wrong is we don't strengthen our minds you got to strengthen your mind take control of that so then when you get out in the real world and they you up you got protection so I get one question a lot is how I go from 297 to 191 and not get a lot of flab and Skin So how I did it was doing
100 reps 200 reps and 300 reps on machines like this so I do is I go to the gym three days a week and I keep my my Pace up real fast my repetition is quick quick Pace keep a heart rate up burning calories and also driving through getting that muscle burn and my only resting position would be in the up position and I rest no longer than 10 seconds breathe and get back at it again so it sucks a lot lightweight get after it so my first 100 m race I did I was actually
doing 500 rep I brought this workout back we got in Slash from the book and uh we were doing a lot of reps no running at all so I believe that's what allowed me to do so well my first 100 mile race even though I [ __ ] on myself stay hard so life's all about time management so I'm driving from um Las Vegas to San Diego and the traffic got real bad so got Bumper to Bumper no one's moving this [ __ ] so I'm doing two of day runs right now run in the
morning run in the afternoon so I plan on getting to San Diego and getting my run in so instead of getting all poopy pants and feeling sorry for yourself and getting all frustrated cuz life has come at me I decid to pull over cuz no one's moving anyway and utilize this time to get my miles in I'm not saying do this I'm not saying do this but this is what I'm going to do right now so youze your time wisely one thing I found out in my life I used to always want people to accept
me and like me so I became who they were if you like something and I didn't like it I liked it because you liked it become Unapologetic of who the you are in your life if you get after it and you're a hard mother get after it you got to make yourself better than what you think you are and what that requires is people are not fing understand you not know you not get you at all look at you like you're off look at you like you a problem don't worry about that [ __ ]
be Unapologetic get after stay hard be who the you are sometimes we can be in such a bad spot in our lives that the only answer is to say [ __ ] it and go For Broke in my life 20 something years ago I was in that spot and this asked me a question yesterday what was the question Jennifer he asked if you're paying the price physically now for what you put your body through am I paying the price So my answer was yes I am but what he didn't know was literally I stepped back
at 297 lbs look the accountability mirror and I saw a reflection I didn't like it wasn't so much the outside it was a lot of the inside so that bothered me and I was willing to do whatever it took to change that reflection you got to find out what you're going to do to change the reflex accountability mirror well at that time of year again we start to feel real happy why because we're we're not going to work if you believe in Santa Claus and you celebrate Christmas you're looking forward to Santa Claus coming down
the chimney giving you some presents it's a real good time of year so in that good time a year we start to feel real good about ourselves so I start to feel great so we start making promises to ourselves about hey I'm going to lose some weight I'm going to do better in school I'm going to be better here be better there but guess what happens the real merry Christmas happens when all of that noise is gone it's quiet and it's you against you and now all those endorphins are gone and I promise you made
by getting up early and getting after to go lose weight study harder guess what it's a lot harder now that repe becomes a lot harder now so a lot of us can't do things on our own so find somebody in your life so when you throw that towel in they throw that mother back at you and say you're not done yet stay true to yourself stay hard so you know if you ever gone to the mall there's this store called build a bear and all these little kids are in that store trying to build the
bear the perfect bear that they want take it home be happy of yeah I'm talking about Build A Bear right now so we have the same tools to do that with our own personal lives but what happens is the quiddy Mind comes in we have to find our new Norm a new Norm or something like this when I was going through SEAL training it's only supposed to be 6 months I was there for 18 months kept on getting set back and set back and set back you got to change your mindset to know my whole
job now is at 4:00 in the morning I get the [ __ ] kicked out of me for 18 months you got to create that new Norm that has to be your lifestyle you are the master of your own mind create that Masterpiece be proud of yourself at the very end of it all this isn't for anyone looking for a break there is no Finish Line so stop looking for one don't believe if you work your ass off that one day you'll hit that finish line there's only one Finish Line in life and that is
death we must find our limits in everything we do and push slightly Beyond it remember this just because you worked your ass off it doesn't mean you will achieve what you've been working forward very few of the mindset to work your ass off with no guarantee of success never expect immediate results have an endurance mindset you will to stay and to suck longer than anyone else true Victory comes when there are no crowds and no Finish Lines the real Victory is your willness to work your ass off while no one is watching stay hard when
I was going through Ranger school we had to do a lot of spot checks a spot check is basically um we don't have time to get all your gear laid out to make sure you have all your [ __ ] so a spot check is maybe they'll check out two items maybe make sure you have your extra batteries extra ammo whatever it may be the whole idea of spot check is to make sure that you're staying squared away because you don't know what kind of item they're going to check on so how does that apply
to your life this how it applies you want to make sure you spot check yourself make sure you stay dialed in at all times it's also important to check your spot check your boys your girls make sure that they're staying hard call them up in the middle of the night give them a call and say hey tomorrow at 8 o'clock we're going get after it make sure they're staying dialed in I get a lot of questions about how I stay in shape with all my travel here's one of my secrets I have 10 minutes between
sessions right now so I got to my hotel room got my room and I'm going to knock out some core exercises boy we love to compromise Our Lives life we love to say we don't have time the body is truly amazing it can handle almost anything you throw at it it's the mind the mind that is lacking the mind as always say is trying to find that easy way out yesterday I put up on my site going to David goins.com to get a free read of my introduction you guys crashed my C it's back up
go there check it out it's another early morning you're you're probably thinking um I have so many videos with me putting my shoes on early in the morning well the videos are all very different if you really think about it every morning every day of Our Lives we have choices to make you have the choice to stay in bed to say forget it I'm not going to work out today or forget it I'm not going to work hard today you always have a choice every single day of your life so it's a very different video
CU yesterday I made the choice to get up early and run but today is another day today's another day that I'm faced with another choice to make so I'm making the choice again to put my shoes on early in the morning and get acate again so make the right decision the minds a medieval is constantly fighting against you it's the only thing in the history of the world that shows up on time every time it has a tactical advantage over you it knows your fears it knows your insecurities it knows everything about you it might
be the only thing in that world that knows all about you you got to know about it it's going to show up when you don't want to show up it's going to show up at the worst time possible when you want to be successful it's going to say take the easy Road take the easy way out you got to learn your brain like your brain has learned you so when I was going through training we had to carry these real big heavy ass logs and boats around and I realized on the toughest of days my
mind would uh allow the demons to come in and Roost in my head and start to give me all these different thoughts so I realized if I can find a little bit more during training I could get over these hard times so what I would do is after a hard day of getting my ass kicked I would go to the gym and I realized if I can go to the gym after these hard days it would teach my mind that there was no Finish Line so one day this one guy my boat crew saw me
going to the gym he's said why the you going to the gym after a hard day at buzs I said those boats and logs are heavy couple days later we were carrying boats and logs down the beach down and back he quit I looked at him I said hey who's going to carry the boats that I did this life is the boat so I never trained with music there's a reason why I don't do that the music's not going to always be there the TV the distractions all these external things I'm in the gym right
now with all this loud music people needed to get fired up they needed to stay motivated they need to stay in the fight they needed to just go in the gym to do whatever they're going to do what do you do when you have no external motivation it's about the internal what do you say to yourself how you going to fire yourself up what's that flame inside of you that keeps you going let that keep you going [Music] this yo I used to be mentality I talked to this guy day he talked to me about
how he used to run a sub three-hour Marathon while that's impressive no one cares that she used to to run a sub three-hour Miracle the whole thing is what have you done today no one cares what you did yesterday you got to change your dialogue yeah I used to be mentality doesn't work what have you done today to better yourself what will your story be tomorrow a lot of people ask me goggin what the hell drives you what keeps you going is it racist is it this and that none of that [ __ ] I'm
going to give you a quick story 19 years ago I was 300 lb trying to find an Avenue into be a Navy SEAL I caught up seven different recruiters trying to get in one recruiter told me it was unattainable for me 300 lb too big out of shape all this crap what I did was I wrote his name down I wasn't mad at him I wrote his name down people tried hard to put their own dialogue in your head he didn't believe he could be a Navy SEAL so he's trying to put that crap in
my head write those names down those people and the unattainable for them once you attain it go back and tell them how you did it so I just got back from a long run and where I realize for myself and for a lot of people is that life is one big tug OFW between mediocrity and trying to find your best self so there's tricks to all this crap in life life is one big headgame one trick in this situation is so I didn't want to run so what did I do I figured out a couple
things you have to sometimes let mediocrity think that you're giving into it so I said you know what instead of going for a 20 mile it's going go out for an easy six or seven what that did to my brain was it said okay mediocre thought it one so it let loose a little bit it let go of that oh this is going to suck this is going to be okay it's not too bad the second you get to mile two guess what happens greatness pulls mediocrity in but get out there and get after it
so why the hell am I out here in Nashville 90ยฐ running with seven layers on with a 45lb pack 2014 I had a drop out of bad water for health issues bad water is a great equalizer that heat makes everybody slow I'm not a fast runner but one thing I do have is I train hard for the heat so when the heat comes I'm ready for it one thing we do in life is we allow the better people who have more skills than us faster than us getting our heads Wilton right now Roger Federer before
somebody gets on the tennis court with Roger they already two sets down mentally we can't live our lives that way we got to get on the equal playing field find a way to get on equal playing field with somebody get in the game we have so many tools to put in our Arsenal to strengthen our minds to put those calluses on our minds for when we need them so one of those great tools is positive selft talk positive selft talk works well but you got to put the work behind it it's got to be the
truth positive selft talk has to be the truth so let's say you're taking a test hard test in college but you haven't studied but you have a positive mindset you positive selft talk going into it chances are you're going to fail that test positive selft talk doesn't work unless you put the work behind it it's only put the work behind your positive self talk all right so I'm in the Atlanta airport and my goal is to do 1 th000 push-ups a day for the next 30 days I'm traveling a lot I'm constantly go I'm fighting
fires doing speaking gigs trying to get my book finished up I'm nowhere near gyms stuff like that so there's no excuses commercial breaks wherever you're at is all about finding time to get it done and the best thing about it all is you're in an airport and most people nowadays are totally clueless and unaware that I'm in the corner doing push-ups CU everybody's on the dadone phones so no excuses in life commercial is everywhere else get it in a lot of people say that nothing's impossible [ __ ] I even said that nothing's impossible several
times in my life I lied there's a lot of things that are impossible for you you do what happens is when we come across something that's very hard and we try it once or maybe twice we then say we're done we can't do it anymore before you say something's impossible do it and do it and do it to a level that people think that you might be [ __ ] crazy until you say it's impossible I'm tied up hands and feet I hate the water I sink like a rock but this is the one thing
that almost stopped me from filling my dreams well I'm a big believer and doing something that sucks every single day of your life I believe it's a key component into strengthening your mind every day you're trying to find more of what you're capable of and that's the big question what are you capable of stop doing the things that you do every day you run every day go swim I'm not a big tire flipper but uh flipping a tile one tire for a mile it'll definitely build something so I'm going about CS in the mine do
something that sucks [Music] I get a bunch of questions every day about how do I lose 100 lb so fast it's a simple answer stop procrastinating stop wishing and you got to outwork your calories if your calories are outworking you you're always going to be the person you don't want to be get after it well at that time of year again Thanksgiving and Christmas where we all start going to parties start taking time off eat more food work out less study less and just have a good time that's all fine but we still have a
responsibility to ourselves to hold ourselves accountable and not feel sorry for ourselves they worked so hard during the year take these time you have more days off of work to spend time with your family find some time to get after it find some time to get in the gym study more improve yourself forget New Year's resolutions start today I get one question a lot when will I ever be satisfied I'm very happy but I'm not satisfied I've accomplished a lot in my life and I'm very proud of that but I won't be you know what
I run past a cemetery a lot at home and I run past the cemetery it saddens me because there's a lot of people there not because they're dead because a lot of untapped potential a lot of us die never tapping into our full potential and often look at CR Rags when I'm ringing them out to hang them up as my soul and I won't be satisfied until every drop of that wash rag which is my soul is completely rung out so in my life I won't be satisfied until everything I have in me is completely
out of me and that's I'll be Satisfied all right it is 3:00 in the morning and if you see here it says uh 74 minutes on there the phone actually flips over at 100 minutes dble zeros so I've been stretching out now for 174 minutes and you're probably wondering why I'm stretching out so late had to do a 10mile run had to uh go to the gym I'm writing my book which taking me a long time had about 600 emails in different posts I had to uh respond to you know you know different comments and
you know if I went to sleep right now it would haunt me it would bother me that I miss my stretch so life's about sacrifice life's about having self-discipline life's about Focus all those things and the 24 hours in a day make it work to your advantage and yes I do get plenty of sleep but life is all about sacrifice to achieve what you want this morning I woke up with a slack jaw poopy parents mentality I've been traveling an awful lot and kind of wore down a little bit I believe in taking days off
I think days off are real important for recovery and all that stuff but I don't believe in taking days off because your mentality is just feeling sorry for yourself uh I deserve this or I've earned that mentality and that what I was saying to myself today's selft talk was horrible so we have you know we all have one voice and that one voice is very powerful that says hey you've earned this you deserve this take time off all that stuff start developing the other voice the other voice that fights that voice when it's not a
designate day off I don't care if it's running swimming biking studying if it's not a day off don't take a day off and start developing that voice that fights the weaker voice so remember that we all have one Voice work on the other voice also I would like to know when you're in that moment failing MH and you have to keep going what do you say to yourself what if a lot of times I'll be in a 200 mile run or something like that and I'm all jacked up body's broken mind's broken spirit's broken I
started to say what if I can pull this off when I first walked into the Navy C recruiter's office he looked at me and said there's only been 35 African-Americans in 70 years years make it through you know I said to myself what if I can be the 36th it's the what if I can pull off a miracle what if I can become someone that no one thinks I can be and just that just me talking about that I have the hair gr up on my arms because it makes me just like what if
