noun: happiness; plural noun: happinesses

  1. the state of being happy.

How many of you guys are truly happy? 

There seems to be more unhappy people these days than there are happy people. When was the last time you sat down and actually asked yourself, what brings you the most happiness? There are so many factors in our busy lives now a days that can contribute to our levels of happiness. Work life balance, stress levels, SOCIAL MEDIA! We are living in an era of comparison and it’s starting to effect the way we view ourselves and how we scale our happiness. 

Social media: It can be a double edged sword. You can choose to utilize it in a positive way and you can always choose to use it in a negative way. Like all things in life, it’s your mindset that determines how you view a situation in your life. One thing to remember with social media is that you can’t try to compare yourself to others. Someone may be on their chapter 20 and you are on your chapter 1, right? You don’t know this person, who they are, the struggles behind the scenes. We are all human and no matter where you are in your journey whether it be fitness, work, family, whatever, just know you are where are you supposed to be! 

Relationships:   If your happiness is reliant on someone else, it’s going to fail. So many people say “I’m going to be happy when…”. But guess what folks, Being happy TAKES WORK! You can’t rely on someone else to make you happy. You’ve got to focus on the happiness within yourself and once you find that, your relationships will be healthier & happier.

Money: It can’t buy happiness. Yes, you may want the newest gadgets, or the coolest car, or all the damn shoes but how much joy can material things actually bring you? Think about that for a second, I mean, consider some of the wealthiest people in the world. How many of them do you think are truly happy? The constant questioning of whether or not people are out for their money, or the sheer fact that they are rolling in dough but have no real relationships outside of their bank accounts. Let that sink in. 

Attitude: If you’re truly happy. You won’t make mountains out of mole hills. So many people get so bent out of shape about small things. If you don’t work on your happiness, you’re never going to get anywhere and that’s part of the mindset we like to practice in our gym, podcast and overall life. You’re not always going to be happy every day, but it’s the conscious effort to act the way you want to feel. Clarity is power. If we have a clear sight of the things we want to do in life. Then things will fall in place for you. The saying stays true, once you find what you love not a single day will feel like work.

LIFE IS SHORT!: Life is fragile. Don’t wake up 40 years from now grouchy because you never found happiness. Bad days happen, that doesn’t mean you are an unhappy person! Go smash a pizza, drink a pint of beer and get on with your life. Make the decision to wake up the next morning, get back on track and remember all the good things in your life. Onward and upward! 

IF YOU HATE IT LEAVE IT: This goes for jobs, relationships, anything in your life that doesn’t bring your joy, ditch it. The number one thing holding us back is fear. Fear of the unknown. What’s the worst thats going to happen if you find a new job? You may hate it but guess what, you can find another one. You aren’t stuck. You are capable of hard things. If that means leaving who you thought was your BFF at the curb because they are always talking crap on your healthy lifestyle, DO IT!!! Good things don’t come from comfort zones. 

ACTS OF KINDNESS: When was the last time you did something kind for someone? Not just someone you know but just the random person. It could mean buying someones Starbucks, or holding the door for someone, little acts of kindness that fill your bucket. Find whatever that is and try to do more of it. A little goes a long way. 

Do you want happiness or do you want joy?

Joy gives brings you peace. Happiness brings you worry. 


You want to shoot for 1-1.25 grams of protein per lb. of body weight. That can be anywhere from 120-300 grams of protein a day. It can be hard when you’re eating chicken breast and egg whites. Try to supplement protein-add a couple protein shakes or protein supplements. Try not to go over two scoops of protein a day for females, for dudes you could do up to four scoops of protein. Try to get 100g protein in from whole foods like, animal protein, nuts, greek yogurt. Just be sure that you are eating 4-5oz of protein in each meal. Don’t skip meals and don’t skip your protein intake and you will be ok. You think Ryan built those delts with no protein?! NO BRO! 


Greek Yogurt (1 cup) & almonds (1oz)🥜 = 24g protein

Egg whites (200g) & feta (1oz) = 20g protein

Protein Bar= 20-30g protein