Went to a retirement party today and they had all sorts of crockpot dishes. One of which was buffalo chicken wing dip! Trays of different kinds of chips to dip into it too! I brought my food from home to avoid straying from my nutrition plan.HOWEVER! Buffalo chicken wing dip is my kryptonite... instead of cracking under the immense internal pressure. I went to walmart when we left and got stuff to make it at home, using fat free cottage cheese, fat free plain Greek yogurt, a can of chicken, fat free cheddar, fat free mozzarella cheese and Buffalo sauce! Had my wife try it, said she couldn't tell it wasn't made with cream cheese and full fat cheese the way it normally is. Instead of tortilla chips? Quest spicy queso flavor! To fight the urge to give into cravings was a victory, to recreate a healthy protien packed version at home to satisfy those urges... well that is truly a win I am proud of! (I only ate half of the bowl pictured)

A person I admire repeatedly tells his followers that you have to outwork your self-doubt because that is the only way to prove that you can do it. The thing is, if something has been done by a person, then it is well within reason that you can do it too. But all of us feel like we're falling behind along the way. We've built Bjorn on the principle that all of us are on our own adventure, our own journey through pains. Each of us is struggling in our own way or going through something that is difficult for us. For me, it has been the constant risk that comes with entrepreneurship, the pain of the things I have sacrificed to make this work, and the struggle to eat enough to reach my own goals. For you it might be years of displeasure with what you see in the mirror, the monotony of progress, or a spouse who isn't supportive. These problems are all solvable with enough consistency. But somewhere along the way it gets hard. And when things start to get hard that voice in our head keeps telling us to stop, that this hurts, that this isn't right-- why would anything good be hard? Why would anything good hurt? And that's the thing, when it gets hard we look for option B. We look for something easy to do. We are hard-wired for this as a species. Turns out, just doing more of what works is the best answer to this. Doing more of the hard thing is what wins in the end. Unfortunately, all things come with a trade off. For good things, that trade off is difficulty along the path. It's a feature of growth, not a bug. And it hurts. All good things actually sting a little, and I think that's what makes them all worth it in the end. So keep going. Trust in the process. Remember that self-love is holding yourself to a higher standard than everyone else does. And then love yourself. You got this, adventurer.

@Krista Kelly won the Mega Quest twelve week program which eventually became the Hero’s Journey program, one of our major body transformation programs. Over that 12 weeks I watched her go from practically immobile to in pain but capable. Now, one year later she has gone on hikes, and has changed so so much from the day I met he— keeping off a massive body composition change in that time. Congratulations Krista. You’re really crushing it!!

Two of our Adventurer Codes of Conduct here at Bjorn cover sharing the floor. There's a few good reasons for this that I'd like to elaborate on here today. Following this part of the code will help you get the most out of any gym you go to after you graduate or whenever you travel. Every gym has limited equipment. Naturally whenever there is a limit to a resource people create systems of etiquette in order to ensure everyone gets full use of that resource. On the floor in all gyms this becomes to some degree a willingness to "work in" on people's sets. This means when I finish my set on the machine, I hop off and let you do your set. With machines this is easy, you just pull a pin out and move it for the next person. With plates there's a conversation involved, but the concept is the same, you cooperate to make sure the person working with you is getting the weight they need, and not the weight that is convenient for the both of you. Knowing and getting used to this is essential to always having the best possible experience in any gym you go to. Some people will be stronger than you, and the more cooperative you are with them, the more you'll both enjoy your workouts. Second comes down to rest times. A well shared floor accounts for your rest times in a way that distracts you from the boredom of resting. It's a lot easier to rest in between sets when you spend it moving plates, spotting your partner, and counting your partner's reps. Why should we care so much about rest times? Inadequate rest in between sets actually slows down your progress. Essentially, if you don't take time in between sets you waste more time in a gym rather than less! So working out with a partner whenever you can makes these rest periods far more interesting on the one hand, and more effective on the other. Third comes down to providing a space for others less experienced than you to develop. Each one of us has something to learn— and that learning comes easier when you have the opportunity to teach.

Your nutrition plan should not collapse whenever life gets difficult. This episode explains how to create a simple minimum standard that keeps one bad day from becoming a bad week.