Episode 55: My First Bodybuilding Prep Experience


Preparing for a bodybuilding competition is definitely hard work. Moving from performance-enhancing drugs, Brendan Meyer takes us to his 100% natural journey in his very first bodybuilding prep experience. He details why he chose the path towards natural transformation amidst the numerous artificial options surrounding us. Follow Brendan’s story, his experience in the competition, and the lessons he has learned from it in this episode.

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My First Bodybuilding Prep Experience

Natural Or Unnatural?

We’re going to be hopping into the subject of my preparation for my first ever bodybuilding competition or my men’s physique competition, whatever you want to call it. I did the thing. My prep, how was it? What did I have to do? What I want to tap into is my natural transformation. I zone in on that word natural because of the majority of the NPC moving into the IFBB, not so much the regular NPC.

Tapping Into Natural Transformation

The people that are graduating and transforming into the IFBB by winning their competitions, the majority of IFBB are people that take performance-enhancing drugs. That’s fine for this part of the sport because it is what it is. I can’t complain about that or get upset by it. I rather everyone be natural, 100%. It levels the playing field. It doesn’t create any false hope for anyone.

It’s simply, “If you work your ass off, you’re strategic and you understand training A to Z, you’re going to see the results that you gain and it shows for.” My thing with performance-enhancing drugs is I came from a background where if you took them, it was like cheating. I don’t necessarily believe that anymore. If you went into a natural federation and you took performance-enhancing drugs, then that is cheating. If something is the majority, I believe personally and this is a personal opinion, that it’s okay for whatever that is.

Someone that is doing bodybuilding, for instance, and we’re talking about not 212, not classic physique, not men’s physique. I’m talking about big-time bodybuilding onstage, Mr. Olympia with $400,000 cash prize, first place. You’re not going to see someone not taking something. If someone says, “I’m 100% natty,” and they win the Olympia, there’s an issue with naturals. I expect it and I wanted to approach this competition with that mindset of, “I’m a little bit of the odd man out.” I enjoy that more than anything. I root for the guys that they say they’re going to lose by fourteen points against the University of Florida, the Florida Gators for football. I root for the underdog. I’m an underdog guy.

CUE 55 | Natural Bodybuilding Preparation


Bodybuilding Preparation

My prep was so much of focus and this leads me into the second part of prep that was very difficult, especially being natural and I don’t even know if that’s necessary to say. It’s always about having to focus on the day ahead. It wasn’t even so much about the two months out or the one month or the twenty days or the fifteen days. It was focusing on each given moment. It’s exhausting. Prep is more exhausting mentally than it is physically. For me, it was because when I go into the gym, I’m all out 100%. I know that if I’m in a deficit for so long, I’m fatigued, I’m exhausted, obviously my 100% is going to feel like running a marathon when I can only do a few miles. It’s going to be exhausting.

I need to push myself to the extent that I’ve never had every single day, day in, day out for weeks, months on end. That focus thing ever since I’ve gotten out of my prep has been good. My mindset shifts pretty consistently. It’s like, “I want to eat. I want to do this, but I know I have to go through this reverse dieting phase.” If you don’t know what reverse dieting is, it’s all about pretty much putting your body in a deficit for so long. A lot of people say, “You starve your body,” but it just deprived your body of the calories. It’s not so much the nutrients because if you’re eating a lot of vegetables, you’re getting a lot of micronutrients in. You’re staying on top of any supplements that you’re taking, whatever it is.

I was never this healthy before. Cardiovascular-wise, I was stronger than I ever have been. Muscular-wise, at my strength levels, at the hypertrophy range of reps and the muscular endurance, I was very optimal. I was pretty high up there. I didn’t have the food to benefit the most from it, but I felt great mentally and everything. This journey has been extremely challenging, but also very rewarding. That focus level, the food, the water, everything is well-thought-out by my coach. If you’re going to do this, I highly suggest you get a coach. I’m writing a book called 30 Days and Counting: Road to the Stage. If it ever does come out, I will let everyone know. I documented everything all the way through with the last 30 days and into my show.

Remember that for every time you're pointing towards someone, you have three fingers pointing right back at you. Click To Tweet

One of the most difficult things that I was confronted with is will I ever be the same or what will happen later on? It’s the opposite of that level of focus that I was talking about like, “You need to focus on the day.” It was more like once the prep is done, what’s going to happen? Am I going to feel normal? Because I was pushing away all my friends and relationships. I wasn’t working every single second of the day like I used to and maybe that was a good thing. I was pushing a lot of different things away: environments, traveling, doing this, staying up a little bit later, going to this show, going to this event, going on a hike.

It became fatiguing with my mind on whether or not I will be able to snap out of it after my show. What’s going to happen next? I feel like that’s a common occurrence in our lives. What happens next? What’s the next thing? The focus was extremely hard. I was like, “You’ve got to get it done. You’ve got to focus. You’ve got to get everything squared away.” This next-level too was after the show. What I recommend competing as a natural athlete, absolutely 100%, I believe we all have a natural threshold or a place that we can get to a natural ceiling.

At the same time, it tugs when I say that about this natural ceiling. I feel like we don’t know what our potential is because we’ve never reached our potential. I say that in many regards. I’ll give you an example. I played football. I thought I’m fast. I was running a 4.55 40-yard dash in high school. I went to college and thinking to myself, “I have a 34-inch vertical, 4.55 40-yard dash. There’s no way I can get too much faster.” I ended up running a 4.48 and then I jumped a 38-inch vert. It was astonishing to me. The fact of the matter was I was nineteen years old. Imagine where I would be at 23. Imagine where I’d be at 27 to 30. The point is at 27 to 32, you’re at your optimal. If you’re strategic with your training, your dieting and everything, you can keep on growing and growing.

CUE 55 | Natural Bodybuilding Preparation


Another reason why I took the natural route was like, “I wonder where I can get to. How far can I go until the progress is slow?” I have so much respect for all athletes. Even if someone takes something, I still have respect for them. I don’t have respect for someone that is claiming natural or claiming that they’re the regular old athlete and they’re not taking any gear or taking anything. I don’t like that. They should be very open and honest with their audiences and followers. Even if they don’t have too much of an audience, it still has an effect on society and the people around us.

That’s the only disrespect that I can find. I wanted to see where it could take me. I started out at 197 pounds with a lot of fat on my body. If you go to my Instagram, @TheBMeyers, you’ll see some transformation photos and you might be like, “How did that happen? He must be on gear.” It might cross your mind. It’s because I reduced all my body fat. I’m talking about I got stage-ready. I was lean as can be and I built a muscle during that time. The reason why I was able to build muscle and be anabolic while in a deficit is that I diet. With micronutrients, everything that I was putting in my body, my protein intake was higher. My protein intake was not generally high. My protein synthesis was extremely high during the process.

My testosterone was high for the majority of my prep. I was training at a very high level. Also, a key factor, a key component in my results and my transformation is when I got into the actual training phases of this prep. It was five months. It’s for 21 weeks in total. I came from a boxing background. I had injuries and stuff. A lot of people say, “I don’t believe in muscle memory.” Others are like, “It’s research. Research proves it.” Either way, my body is used to having more muscle in certain areas. I started training to build muscle, which I’ve never done. I’ve always trained to increase my performance and be a peak performer in anything that I did. Whether it was jumping basketball, football, baseball, soccer, every sport that I played, golf even, it’s the torque, the twisting of the hips and how quickly you’re moving from the swing to hit the ball. All these other things, that’s what I worked for. It was new.

Building Phase With Coach

What happens? Have you ever heard of the gas theory? You have an alarming phase and it’s like, “What’s going on?” The second is you get used to whatever’s going on. You start building and finally, there’s this point of plateau. That’s what the “gas theory” is all about. For me, I was in the alarm phase. At first I was like, “What the hell is going on?” I was boxing. I wasn’t lifting. I didn’t have a big resistance. I didn’t have a lot of volume in my training. There was no structure. I was like, “I’m training and I was coming from injuries,” then it translated. As soon as I got into the building phase, it was almost as if because of all of the adjustments that we were making with my coach. It was one variable at a time.

Bodybuilding preparation is more exhausting mentally than it is physically. Click To Tweet

My coach was Justin Mihaly. Go check him out on Instagram if you want to get some coaching done. He was doing all my macros and my cardio, but we were changing everything and transforming my body through one variable at a time. If it was cardio, it was just cardio. If it was just the carbohydrates that I was adjusting, it was just the carbohydrates. If it was the fats a week or if it was my protein, it all adjusted my calories. I was going in a deficit, but I was reintroducing new things pretty consistently. I was able to adapt especially even with my training. I was always evolving. I was always transforming and I was always pushing harder.

As I got leaner, I worked harder. As I became stronger with my cardiovascular system, I worked even harder because I was able to and my output and my sleep were through the roof. It was incredible. My food, I was eating more and more micronutrients, which was aiding in the growth of my body. I was anabolic. It was a great experience from A to Z. Once you look at my Instagram, you’ll see, “How did he do it?” It’s simple. It’s a deficit and it’s taking care of my body. I’m very focused and very structured. How were my results for my show? It was a very tough process as a natural. I don’t have an opinion on the fact of because I’m natural, it might be easier or harder.

I honestly don’t know. I spoke with my buddy, Brandon Harding, over a call. He was on a specific stack. He’s in classic physique and he was competing in the UK. He wanted a big show. He explained to me, “It might even be worse than some instances because you have these things going through your body that are foreign.” When it’s coming down to it, the last three weeks is pretty tough. You have to inject yourself and its mind-blowing. Foreign bodies are coming into your body. It’s going to be difficult. I don’t have an opinion on whether or not it’s harder or easier. I do believe it’s extremely hard from the perspective of being natural. If I ever do take something, which I most likely will not until maybe I’m 37, 38 years old and I’m moving into my 40s, maybe it’s testosterone or whatever scripted by the doctor, I can’t form an opinion on that and say if it’s harder or easier.

CUE 55 | Natural Bodybuilding Preparation


Lessons From Placing Third

What I will tell you is that it’s difficult no matter what, so prepare yourself. I highly suggest you do it naturally and see where you go. Have fun with it and keep your mind open because you might not like the results that you get on stage. That brings me to my placing. I placed third in my class and was I disappointed? You could say that times 100. I was extremely disappointed. I looked at myself compared to the other guys next to me. This is the NPC. It was in Colorado. I didn’t understand. I couldn’t understand. After the 24 hours of being upset and I almost was wanting to point fingers and I was at the beginning, but I turned the fingers to point back at me.

Remember, every time you’re pointing towards someone, you have three fingers pointing right back at you. That’s something that I had to come to terms with. The reality of it was I could have been better. That’s a simple truth. My posing, I stumbled a couple of times. I feel like my hand on my hip could have been better here. In my training, I have a lot of developing to do. I need to build a lot leaner muscle. There are a lot of things that came into play that I was skipping and not even using as excuses as to why I lost. It was an incredible experience. Whether the person at second or first won or not, it doesn’t matter. They deserved it because they worked extremely hard and I respect that.

I respect hard work more than anything. Smart work is incredible, but it takes hard work to get to that smart work. That’s my opinion. I was third in my class. I don’t know what I placed overall. I spoke to many different people. It’s hard to reach out to the judges. You can only do it after a certain time. I’m definitely going to do that. I was able to learn from other people who are coaches. They said they weren’t sure why I placed at where I placed. They thought that I should have come in at least second overall. Maybe it’s subjective. I spoke to someone who I look up to a little bit and he was explaining that this is bodybuilding.

If you have fifteen guys that are all looking similar on stage, one has red trunks and one has blue trunks and one has blonde hair, one is a black guy, one is a white guy, what do you look at? You have to look at the smallest things. It’s also what are the judges feeling? What’s their gut feeling? That’s what they roll with. We might all look the same. We might all look similar even, but the results might not be in your favor and that’s okay. It’s about the process, the progress and the results. It’s your personal results compare to your previous results. How hard did you work? What did you learn about that? That’s what I took from it. Will I compete again? 100% unless my mindset completely changes. I’m 99% sure that I will be.

I have a show picked out. I know when I’m going to go to compete. I’m going to be building for the next couple of months. I’m going to be getting after it with prep. It doesn’t mean I’m not going to get after it this week, next week, in the next few months, in the next couple of months, I am 100%. It’s going to be a different process. Now I’m building lean muscle tissue, which takes time. This is a slow process and just because I gained a bunch of weight does not mean I’ve built muscle in the areas that I want. That’s not how it works. I’m in the building phase and the next competition will come sooner than later, quicker than I could ever expect it. I’m going to keep on building. I’m going to keep on working hard and putting my all into this and that’s all that matters.

That’s going to be our episode. I wanted to dive in and explain all the different parts to the process and where I found it to be a little bit more extreme, a little bit easier and give you a different perspective on it. Especially as a natural athlete, I feel like it’s a whole different ballgame because the majority of people are not natural, especially on the IFBB circuit. It’s a whole different level. These guys are massive. They are symmetrical. From A to Z, they bring incredible packages with the conditioning, all of it. I worked my ass off and I’m proud of it. I will be doing it again. I can’t wait for myself to show you all that it encompasses and this next journey until I step on stage again. Thanks for tuning in for another episode of the CreateU Experience. If you want to pick up any supplements, go ahead to CreateUNutrition.com. My Instagram is @TheBMeyers. Thanks for tuning in for another episode and I’ll see you next time. Peace.

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Episode 54: What Is “Healthy Eating”? With Katrina Wright


What is healthy eating? Today’s guest, Katrina Wright, owner of Sculpt You, talks about a common but often neglected topic: eating right. She shares her definition of it and what you need to focus on to be in a positive state of health. Despite being an advocate for positive food consumption, Katrina also has her share of unhealthy addiction to chips. With this, she talks about how we can teach ourselves to take everything in moderation and break food addiction. Learn more from Katrina as she explains further on the different definitions of healthy eating, capping it off by emphasizing how there is no right way to eat healthily. It is all about mentally feeling good.

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What Is “Healthy Eating”? With Katrina Wright

Breaking Down True Nutrients

My guest is a very special person. She’s been in my life for quite some time and we work very close together. We partnered in one of her businesses. She’s working with CreateU Nutrition heavily. She’s an awesome person from A to Z. We’re not going to dive into her story. I want to make this show a little bit different. Make sure you tell your friends, your coworkers, your teacher, your mom, your dad, your brother or sister about this show because it’s going to be a baller. Her name is Katrina Wright a.k.a. College Clean Eating. College Clean Eating is for her Instagram. The cool thing about Katrina is we were able to take her from working in a meat factory. Where was it?

It was in Pennsylvania, Allentown.

What was the place called?

Cargill was the name of the company. We’re a huge supplier, number one, privately-owned company in the US.

She transformed and evolved from working there and owning her own business called Sculpt You and also working with other brands, but developing her influence online. She went to school for food science. She’s been working with thousands of ladies for quite some time as well. She knows a thing or two. She’s also been through a lot herself. Can you name a couple of things?

Health issues such as post-concussion. That’s the big one for me. IBS, I was homeschooled. It’s pretty much all health-related.

What is homeschool have to do with anything?

I was homeschooled for concussions.

Healthy eating is a lifestyle, a way of eating that makes you feel good overall. Click To Tweet

We want to talk about healthy eating. What is healthy eating? It’s interesting because I feel like she and I have a little bit of a different side on this, but at the same time we do align in many different areas. You might not want to stop reading this because things that you’re eating in your diet that you might be telling yourself, “I can’t have this or this isn’t good for me. This isn’t going to work for me long-term.” It might be benefiting you way more than you think. I want to start off with your mentality and mindset. If your mindset is unhealthy, no matter what you put in your body is going to be unhealthy. I want to know your definition of healthy eating.

The number one definition for me is a lifestyle, a way of eating that makes you feel good overall. The biggest thing is you being fully happy and confident with yourself and your own body. What encompasses healthy eating is food that gives you energy, boosts your mood, makes you feel better. That’s overall what it is to me. It’s very subjective for each person.

You hear a lot of people saying, “If you feel good, you must be healthy. If you feel right, you look right and you do right. It’s something that I used to do back in the YouTube days, but does it always mean necessarily that you’re healthy?

Not necessarily.

Mindset is a mentality like, “I’m not starving my mind of food.” It’s not like, “I can’t have this food. I’m freaking out about it.” There is that anxiety side of it. It’s physical. What are you putting in your body? Let’s get on the list and talk about a little bit of this stuff.

Going back to your point, it’s healthy eating overall. We’re not making a list of bad and good foods. There are more nutrient-dense foods and there are none. It’s also having that balance where you are eating primarily nutrient-dense foods, but you aren’t killing yourself in a bad mental space.

For me, healthy eating is like you said, feeling good but a little bit more. For me, it is not binge eating. Not hating myself for consuming food and being able to perform at a very high level. It’s completely different for everyone else. Some people are like, “I want to feel good when I’m walking around the block. I have no problems. I don’t have to breathe heavy or anything like that. For me, if I have to go run a mile and I’m tired from a mile, I haven’t been eating healthy. What specifically would you say you focus on to eat healthy? What are the things that you stay away from?

I’m a College Cleaning, so I typically eat whole foods, plant-based primarily diet. I stick away from pretty much heavily processed foods and what you would classify as inflammatory foods like heavily processed oils. You have canola oil or grape seed oil. There’s tons safflower oil, sunflower oil. The oil is not in raw forms and ones that have to be produced at extremely high temperatures that breaks it down so you lose those benefits and the ones that are higher in Omega-6 fats. We want to have those olive oils, avocado oils, coconut oils, just clean raw oils.

CUE 54 | Healthy Eating


Here’s the tricky thing. Everyone says, “Canola oil is so bad like all this stuff.” How bad is something in moderation?

That’s always the conversation. I believe fully everything in moderation 100%. It’s putting more of those raw, whole foods into your diet and trying to lessen those inflammatory foods. Over time that builds up. Everyone has a different toxic threshold. There are tons of different processed foods and chemicals. There are 80,000 chemicals in our universe itself.

Do you think one doctor created all those 80,000?

No, but we all have a different toxic threshold. For me, I have to cut down on different products that have a lot of chemically derived ingredients in them. I have to go to fully raw organic products because I have a lower toxic threshold than normal. I know when my diet is not necessarily healthy, my migraines come, my brain fog comes, etc.

What Katrina is saying is very true. Everyone is sensitive to specific foods more than others. For me, I can eat dairy, no problem to a certain extent. Also, with fats. If my fats are way too high, for me, it’s horrible. I feel bad stomachache or I’ll get nauseous. Someone else can eat a bunch of fats and they’re completely fine. Carbs, I can eat so many carbs and be fine. Other people can’t eat a lot of carbs like me.

I get a lot of brain fog when I do high carb especially gluten.

Everyone is different and that also plays an effect on your overall health. I believe people miss out on that because of what society is saying. Society says “Don’t have gluten in your diet.” It’s a preventative measure for the majority. It’s not going to affect every person the same. If it’s not affecting you, get higher quality wheat. There are ways to do that. You can look it up. Any type of gluten. Get higher quality stuff that’s maybe not from the United States. Even meats, some people say, “Meats are horrible for your body.” How do they dwell with your body? Is it good with you?

This is a big portion of it’s all based on the quality of what you’re putting into your body. For example, you cannot be feeling well on factory-raised meat. That’s another topic I can get into because I worked in meat for a few years. I feel completely different when I have grass-fed meats. You’re getting healthy fats from the grass itself, from the soil. The soil has its own microbiome that they’re having. It’s all relates back to the gut too. The gut of that animal if it’s a healthy gut and you’re in taking that animal, you’re going to be having healthy bacteria that builds your microbiome. It’s all a cycle. If you’re being fed an animal that has farm factory foods, processed soy, grains and their guts are a wreck, you’re in taking them, they’re under stress, you’re under stress. It’s all related. It’s all energy-related too.

What encompasses healthy eating is food that gives you energy, boosts your mood, and makes you feel better. Click To Tweet

You brought up a very good point about your gut. It’s the same thing for animals. I don’t even think of that. If the gut of the animal isn’t where it needs to be, it’s not optimal. It’s not taken care of. Your gut, when you’re consuming it, it’s not going to be optimal. It’s a slow process. A lot of people think that “Nothing is affecting me. I’m super healthy.” All of a sudden, one day you feel more tired than usual or you feel like, “I’m going to get another cup of coffee.” Soon enough all your issues are masked. You’re not sleeping enough so you think, “It must be my sleep. I need to go to the doctor because I’m keeping on getting sick. My blood results came back funky. My LDLs are odd.” You start thinking of all these different things when it came down to what you’ve been eating for a very long time and taking steps back.

My IBS didn’t develop over a day. It was months and years of me taking foods that weren’t beneficial to me. In college, I ate pretty much-processed foods a lot. It was high stress. Stress is the biggest factor for IBS. You breakdown in a high-stress environment. Everything collapsed for me when I was diagnosed with IBS. Gut health is not fixed also. You can’t fix your gut in a day. It took years to build up to that point. It’s going to take years to have a healthy version of yourself.

That’s why we developed the CreateU Greens and the CreateU Probiotics. It’s a supplement. When you’re consuming supplements as well, it’s to supplement your diet and to get you on track. Once you’re on track, it’s to optimize your gut health and everything that’s going on. A lot of these things you can get in your normal diet and that’s what we’re missing out on is the vegetables that we should be consuming.

A study has been released where they’re putting out the factors of pretty much the healthiest overall microbiome, what classifies it as healthy. They’re saying it’s 30 plus different fruits and vegetables you should be taking a week, which is extremely difficult for most people because most people are so stuck in, “I eat kale every day.” They have their set veggies every single day. It’s so many but think about it. It’s all an evolutionary base as well. We evolved primarily off a plant-based diet. We could only hunt an animal every couple of days. You didn’t have huge amounts of meats every day. We primarily lived off the land.

That’s where I don’t align with is that we’re not living in that age. The way it’s evolved is like, “Yes, we are meat eaters.” That’s a fact I believe.

The number one factor in getting in everything we need for our gut microbiome comes from those fibers and micronutrients from those vegetables.

I’ve heard that if you eat the liver of an animal, it’s the most nutrient-dense part of the entire animal itself. Have you heard anything about that?

I have. It depends nowadays too. The liver is very interesting because, in the fitness and health industry, you always see everyone’s like, “You don’t need anything else more to cleanse your liver.” It does it ourselves, which is true. We’re at a moment where everyone is pretty much reached their toxic threshold. We’re completely overloaded in regards to overall chemicals. It starts even in pesticides. Another issue is the pharmaceutical industry because we’re having a hard time getting pharmaceutical waste out of our water.

CUE 54 | Healthy Eating


At the same time, it starts when you come out of the womb.

They’re finding that toxins already in the womb of women.

Ladies, you need to be drinking the Green juice. 40 plus superfoods, herbs and extracts. According to Katrina, she got this information according to studies. You need 30 plus fruits and vegetables. How beneficial is having those greens every single day? Is it beneficial on the level that it’s saying, “Your entire gut health?”

Personally, I don’t stray much away from my normal vegetable intake and vegetables don’t make a huge portion of my dish. That supplement for me was great. That was one of the first things I wanted to release to my following, especially as busy students, working women, it’s hard to make most of your meals plant-based and have that energy sustaining you all day as well as getting in that variety of fruits and vegetables that you need.

A lot of people misconstrued like, “Meat is good or vegetables are good.” It’s about the nutrients. That’s what it comes down to, the micronutrients that you’re putting into your body.

There’s too much macro talk personally in the fitness field when it should be way more focused on microbes.

I went through a full five-months prep and I definitely didn’t eat micro all day. I wouldn’t call them cheats. They fit in my macros, but the majority of my food was fruits, vegetables, very high-end wild meats. I love wild meats because there’s not a lot of nasty crap in them. It’s not mass-produced. What I learned is that healthy eating is subjective to everybody. For me, it was more so about, “Where’s my mental health as I’m progressing and as I’m dieting, as I’m losing this fat. More importantly, am I having three servings of vegetables a day like big servings? Am I also having some not so healthy stuff in my diet? That was the icing on the cake. If I wasn’t having something, I noticed that my mental fatigue would set in. When my mental fatigue would set in, it would create these breaks. I’d be like, “Why am I not feeling too well?” It’s because of my stress levels. It’s like a cycle.

That’s why I tell people, especially clients, I always say, “Eating healthy isn’t something you accomplish in one day.” I can’t sit and be like, “This is your whole diet plan. Finish it.” It’s a process to understand how to combine that way of eating as well as with the balance of other foods that you love and not having hatred towards yourself when you eat those foods. Having mental health and your overall happiness is number one. Also, the biggest thing I’ve found is the word healthy eating scares everyone because you automatically think of a plate of vegetables and that doesn’t sound appealing. A plate of pasta sounds much more appealing than a plate of vegetables.

Eating healthy isn't something you accomplish in one day. Click To Tweet

How about vegetable pasta though? Mac and cheese from Chick-fil-A, that has nothing to do with vegetables.

I always talk about this how I’d never liked eating vegetables as a kid. My mom would make me sit at the dinner table for hours until I finish those brussels sprouts on my plate. I would cry. It’s taken me years to figure out how I personally enjoy my vegetables and my way of healthy eating. That’s what I’ve always said. It’s like anything in your life, it’s a journey. It’s a journey at the gym. It’s a journey in the kitchen.

It’s not easy, but it’s discipline.

That’s food science for you. That was my major. How to formulate different foods to make them make you addicted and crave them. That’s what we do in the food industry. We purposely formulate foods that you will always come back to. Personally, I have an addiction to chips 100%.

There are different chips.

I have a potato chip thing.

Do you have an addiction to potato chips?

It’s 100%. Every time I go to the grocery store, I walk in and I don’t want to pick it up, but I do.

CUE 54 | Healthy Eating


How do you break that?

That’s been my biggest mental barrier, but I was eating Lays. I was eating processed potato chips, but now I’m eating plantain chips with coconut oil and sea salt with only three ingredients.

You talk about it like it’s not a good thing.

It’s not a good thing for me to be addicted to the point where I can’t go to the grocery store without getting potato chips.

How do you break that?

For me, it’s been going to healthier options of chips. I allow myself to buy the bag of chips, but I put it in a little zip lock baggie so I only have portions of chips every other day.

Everything comes down to discipline. Discipline is matched up with consistency. I’ve talked about this in another episode. When you walk into that store, I believe it’s imperative for you to get to the point where you don’t have that craving anymore because you’ve taught yourself to no longer need it and having it slowly introduce back.

I used to buy apple cider vinegar chips. The reason I was addicted to them because they had fructose cover it over them. I loved it. It was high sugar. Think about it in nature, where do you find foods with high fat, high sugar? It’s very rare because you find fruits with high sugar, but there are no fats in fruits. High-fat foods, you typically don’t find sugar, but in breast milk, that’s only natural food that has high fat, high sugar.

You have the power to understand what is healthy for you and what is not. Click To Tweet

This is why we become so addicted to these foods because literally, our brain completely lights up when we have high fat, high sugar because it’s not normal in our body. It sends off a signal like, “I want more of it.” Even cacao, it’s very bitter. Raw cacao beans like chocolate. It wasn’t as an addictive of food until the Spanish came over and they brought cane sugar. They mixed the cacao mixture that they were making over in South America for years with the sugar. All of a sudden, it became an addictive worldwide food.

We’re all eating these chocolate goodies everywhere.

The Spanish came in. They’re like, “There’s some sugar in there.”

What do you think about vanilla bean?

I love vanilla bean.

Is it good for you?


Why does it taste so good?

CUE 54 | Healthy Eating


Why do avocado taste so good? Why does fruit taste so good?

In summary, there’s no right way to do healthy eating. If you’re mentally feeling good, that’s one step. If you’re not having crazy cravings all the time, and I’m talking about like high-end cravings. I’m not talking about like, “I want some mac and cheese.” That’s fine. Go get yourself some mac and cheese. When it’s bad, you can’t resist. It’s like, “I need to go to get this.” That’s when you need to dig a little deeper. On top of that, the physical. How are you feeling? Are you tired? This is outside of how you’re sleeping, how are your relationships are your environment. There are a lot of things at play. How much water you’re drinking? All that stuff plays a part, but if you have all of it down and you’re consuming these foods and you’re not feeling well. Mentally you might be good, you got to take a look and take a step back.

This is a disciplinary lifestyle choice that you make. It takes time and you have to trust the process. Once you establish your mental barriers and all of that, you get comfortable in certain areas, you’re eating the foods that you want and you enjoy, go get a slice of pizza, that’s completely fine. I had six ounces of tequila, so it’s cool. I’m doing that because I’m reverse dieting. If you don’t know what that is, basically you go through prep. You have to make sure that your hormones and everything is balanced and not going crazy. You’re not storing a bunch of fat right after your show because you’re super anabolic.

For me, I had the five slices of pizza and honestly, I haven’t had the best day that I have in a couple of months. I feel better. I’m happy. I was having issues with like, “I need something, but I don’t know if I can do it. I’m going to feel guilty.” I did it and I feel great. I’m happy. My body didn’t change overnight. You’re not going to add ten pounds of fat on your body like that. It’s not how it works. You have to be cognitive of the fact that you could enjoy your own foods, the ones that you want and see the results that you’d like. It’s physical and mental.

It comes into play that you are in control. You have the power to learn more about what you’re putting into your body. You have the power to understand what is healthy for you and what is not. There are more nutrients dense foods and there’s not. It’s understanding that food is fuel. Food does play a role in your overall mental health, your energy levels, your overall wellbeing being, your digestion, your gut health. It’s understanding more of what foods align with those. For example, even simply putting ginger into diet especially for females to help with cramping. Food is fuel in so many aspects. It’s learning those ways, but also finding a balance with those foods that you do enjoy. Finding ways that work for your overall mental health. You’re putting in healthy foods and also combining it with foods that you like. The biggest point is making sure that you are happy and feeling well.

I know that for 50% of you are thinking like, “I want my favorite meal.” We all think about it. I’m thinking about food, specific food that I want to eat. She’s probably thinking about it. Don’t find it like a slap on your wrist, like, “This is a mistake. This should be happening.” Go enjoy your food and get to work. It’s as simple as that. You don’t have to do more. There’s this exaggerated thought process behind society nowadays. If you eat two slices of pizza, you have to run a little bit harder the next day. If you’re consistent, you don’t need to adjust anything because it’s like homeostasis. It’s the basis. It’s the foundation.

What if you aren’t consistent and you want to start with your diet? That’s one thing. The biggest factor I see is you’re struggling with your mental health. You aren’t making it to the gym and your food is a reflection of that as well. It’s a big thing to know, even putting in a bowl of berries or a bowl of wild blueberries is incredible for your overall mental health. Even dark chocolate, but putting in some foods every single day. Maybe it’s going to the gym for ten minutes, maybe the next day to fifteen minutes on the stairs slowly. The process of this whole thing we’re talking about is bringing in overall holistic wellness factors throughout your journey, riding with it and learning how to love it.

Mental, physical, trusting the process and allowing yourself to enjoy. Don’t indulge, enjoy. Trust you’re your own process. Everyone goes through the journey at different speeds, different paces. You might be coming from a background where you’re extremely overweight. It’s going to take time, but it will happen. You might be skinny. You’re skinny because you’re afraid. It’ll all pan out.

Align yourself with your vision every day.

Ignite your breakthrough and bring your vision to life with what you’re consuming. It’s simple as that. Thanks for reading another episode of the CreateU Experience. Katrina, it was super exciting to have you here. Make sure you follow her on Instagram @CollegeCleanEating. If you want to sign up for a membership. She does home and gym workouts. There are meal plans. There’s so much meditation.

We have a whole series going over mental health and food, so you definitely want to check that out.

You can go and check out at TheSculptYou.com and sign up there. It’s $9 a month. You literally cannot miss out on what she provides. Also, if you want to pick up your Greens, Probiotics, Creatine HCL, vegan protein, natural pre-workout, something for hormones as well for females that we’re going to eventually release, anything that we are releasing here in the future and lot of cool things, you can go to CreateUNutrition.com to pick up your stuff.

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About Katrina Wright

CUE 54 | Healthy EatingA bodybuilder who has also been named a WNBF Pro Natural Bikini. She has over 490,000 followers on her collegecleaneating Instagram account.

Before Fame

She played lacrosse in high school but was unable to continue in college due to injury. She ended up studying Food Science and Technology at Virginia Tech.

Episode 53: The Three Steps To Instagram Growth


Social media is the biggest marketing driver these days, and with platforms like Instagram, shining from a bevy of stars can be hard. In this QuickTime Friday episode, Brendan Meyers, an IG success himself, teaches you how to capitalize on it and discusses three crucial steps that you can take for Instagram growth. You don’t have to be a professional for this because it is much simpler than you think. Read on and discover the easy path towards Instagram success.

Review this podcast on iTunes using this link — http://www.createuagency.com/podcast-giveaway — and receive 7 FREE gifts —

Listen to the podcast here:

The Three Steps To Instagram Growth

Simpler Than You Think!

I’m excited to be talking to you and you’re reading for a reason. I don’t know what it is. Maybe you want to bring in some value or you need some motivation, you have a bad day, a good day, whatever that is. What I want to talk about is the three steps to building your Instagram. This is going to be anything, any social platform, your Facebook, it could be your Snapchat, it could be your TikTok. TikTok is out there, it’s pretty big, even Twitter, YouTube, everything. I want you to take these three things into consideration. These are the three things that I need to do but that’s why we’re going to dive in slightly to each so you can understand what it looks like from the Instagram perspective. For instance, the first step that you need to take to build your Instagram is value. Value is different on in-person, value is different as a salesman, value is different as a social media influencer, value is different as a person with 100 followers. It’s all different. I want to discuss these here. We have value, that’s step number one. Step two is consistency and three is interaction.

Let me go through this. You might think, “I already know all this stuff.” Trust me, there are a couple of things that are unique about Instagram. It might be good for a fresh reminder for you to know, so you can be consistent with your content which is step two. Step one, value. What does it mean to bring value to your audience? Bringing value to your audience encompasses the consistency and interaction as well. It’s like a strawberry, you’re dipping it into the consistency chocolate and the Nutella interaction. If you’re not interacting and if you’re not being consistent with your content, you’re truly not being a value. Value is providing someone with the necessary help to ignite their breakthrough and bring their vision to life. On a smaller scale, it’s giving them insight on maybe things that they are doing wrong in their life or something that they can learn from. That’s very important. If you aren’t studying your craft, if you’re not getting better and if you’re not providing your experience to other people on your social media and you want to grow your social media, then you’re doing a disservice to your growth. It’s as simple as that. To be honest, you’re doing a disservice to them.

If you're not interacting and being consistent with your content, you're truly not being a value. Click To Tweet

For me for instance, I have been providing value for years. I do these in several ways, several sources. One of the main ways that I do this is emails. I provide emails and I send out emails in regards to my Instagram, like, “This is what it meant that with this post,” and I have 100,000 people on my personal email list. It’s a little bit different. If you don’t have an email list, that’s fine. I’m giving you an example of what I do. In my post, I provide a little story of something that I’ve been through where they know that they’re not alone. They can be something more. On my Instagram Stories, I’m posting and posting. Even if you take a picture of your food, I guarantee you that it is valuable to someone. It’s 100% value to someone because all they need is a little spark and that’s the way you have to look at your value. All someone needs is a little spark. If you want to grow your social media, if you want to grow your Instagram and you’re consistent with that value, you will win all day.

CUE 53 | Instagram Growth Hacks


Step two, consistency. When I talk about consistency, I’m talking about you’re not going to make sure you post every single day. That’s not what it’s all about. That’s not what value is all about. The consistency also isn’t, “Let me make sure I have a couple of stories here for the day.” No, bring more value. That’s where consistency is worth something on social media especially Instagram. For instance, if I am on my story and I decide, “I’m going to start doing something every single day.” You’re not going to stop doing that after a week because you don’t feel like it. You have to look long-term and say, “If I’m going to post every single day and I want to be one of those people that are doing workouts like five swipes and everyone can take on workouts and they can do them at home or whatever it is.” You have to be consistent with that for months and months.

Consistency is not a short-term thing. It’s a long-term if not a lifetime thing. I’m consistent with everything that I do. I’m either all in or I’m not at all. If I’m not at all, I drop it completely. I do not tingle it around my shoulder and be all my ears and be like, “I’m still here.” That provides stress and takes me away from my creative ability from what my objective is with the value builders and it’s as simple as that. If you want to be a cooking Instagram, it’s going to take you a long time. The majority of people have been doing social media for three, four, five years and they finally get their name out there. They start growing or they’ve been growing from six months in and they’re slowly growing and slowly growing.

If you’re not moving at all and maybe you want to build your Instagram so you can build a business, you still have to be consistent. You are not going to see the value for yourself and the return on investment, the investment being time, that you want if you are not staying consistent. For me, I post every single day. I try to. If not, then I post every other day. I’m personally now at the stage where I don’t have to worry too much about my consistency for social media because I’m not growing. I don’t need to. I don’t want to. It’s not in my vision for what I’m doing. I want to build CreateU and build influencers, ambassadors and people around me. That’s my goal. I want to build expos. I want to build some amazing parks. I want to do a lot of cool things and it’s not necessary to grow my social media. It would’ve been cool but that’s not my focus. If you still go to my social media, I’m still consistent. I had been that way for a few years. It’s because I know what it takes to grow. I know what it takes to inspire someone. That’s the reason why I have so many people that are inspired and motivated by what I’m doing. It’s not that I’m any different, it’s that I’m consistent with my value. Make sure you keep that into your plans and your journey as you progress.

CUE 53 | Instagram Growth Hacks


The third step, the final step is interaction. Your interaction with every single person on your social media is important. Within the first 30 seconds, if someone comments, you should respond with a comment with value, not just a heart sign. I do that sometimes to catch onto the algorithm. For you, if you want to grow your Instagram, you need to provide value in that response. Even if they say, “I love this.” You’re like, “Yes, me too,” then explain why. What this does is it allows other people to see that not only you’re interacting but you want to have a conversation and you want them in your life. That’s very important. It all comes down to a relationship. What is your relationship with your followers? What is your relationship with your friends? You’ll see what your true relationship is by the number of comments that are there and also how much value you’re bringing.

If you’re not bringing any value, people aren’t going to say anything unless they are inspired by way of your value. You will not get any comments. You will not get any engagement or feedback if you’re not providing value that people are either inspired by or learning from or wanting to execute with, utilize or anything like that. Also DMs, you want to message people, you want to create relationships. Every person is important. It’s funny because a lot of people are trying to develop their social media or they’re trying to sell a product online and they don’t worry about this one person that’s emailing for customer support. The fact is when one person is emailing for customer support, that means they are speaking for 500 people or 100 people, however big your business is. They’re the ones that are speaking up. Think about all the people that are around you.

How many people would step on a stage and speak in front of 100 people? Nobody, maybe 1%, maybe 2% of them. That is your audience and you have to remember that. Your interactions, if you’re ignoring one person, then 50 other people feel ignored even if you’re not even talking to them. When you speak everything into existence, it’s there. It’s right in front of you and it returns the favor. It’s a reflection of everything that you’re doing. If you do say something nasty to one of your followers, people feel the energy. It’s very simple. They’ll see it in the public eye, even if you’re holding it in. If you’re protecting it from the public and not responding in comments like that, but you’re being nasty sometimes in your Instagram DMs or being upset or irritable, it will show up and catch you eventually. Be careful.

CUE 53 | Instagram Growth Hacks


Interactions are one of the most important things. If you want to message other Instagram pages and you want to collaborate and you want to do all other things, do it, as many people as possible. The most important thing is having something of value to provide. For me, the reason why I was so valuable is that I was a 200-pound guy and I was doing body-weight training but I was doing crazy stuff that was igniting or turning on the ignition of my car. When I hit the gas, what I did was I provided five-minute workouts for people to follow. They looked at me and they said, “I can do this in my home. I can do this at work. I can do this at the gym in five minutes and be done with and not really have to worry about anything.” This was able to provide the proper value that was relatable. That’s so important. That’s why I tell you to interact and I tell you to be consistent because it’s all about being relatable. When you’re relatable, people find value in that. They find so much in that because the majority of the world nowadays isn’t relatable, especially social media.

Being consistent with your value allows you to quickly grow your social media audience. Click To Tweet

How many people are relatable? You look at a guy and he’s shredded and he’s 220 pounds. I look at him like, “If I want to take a bunch of steroids and stuff, I could get to that size.” If a sixteen-year-old is looking at it like, “That’s impossible. I’m inspired and I want to get as big as possible.” They start seeing that they’re like, “I just can’t.” You’ve got to be relatable. We’ve got to take it a couple of steps back and don’t be crazy. Use the craziness to bring people into the more relatable content so that they are a little bit more engaged. It’s almost like you have a three-step process for your own interactions and value builders. Number one is something crazy. Get them excited, get them hyped. They come to your social platform and they look a little deeper, then they see their relatable content. Once they see their relatable content, they see the interactions, they’re a lifelong follower because they trust you and they see how much you care.

A lot of the world right now, it seems like a lot of people don’t care because there are so many individuals who are selfish. That’s a good thing and a bad thing. I don’t think that we are selfish in the right manners, in the right ways nowadays. In a bad way, there are a lot of people that are selfish and they don’t care about how you feel or how your friends feel or anything. The relationships are weak. We need to make sure that we’re bringing into that three-step process. Remember something crazy, it has to be not crazy, but maybe it’s funny or something that’s going to pull them in. Number two, something’s going to teach them or give them the lesson that’s relatable. Number three, making sure that you’re interacting with them on those posts and on that social media. That is the three steps to building Instagram value then consistency and then interaction. If you do these things, you will see growth in your social.

CUE 53 | Instagram Growth Hacks


If you want to build a business from this, you’ll see growth in that regard as well. I’m going to come back here throughout the next few QuickTime Fridays and potentially talk about business and how to build your business strategically. I don’t want to do any of the older shows that I’ve done. I want to do some fresh new things that even I’ve learned, whether it’s with design or interaction and how to make your stories better on Instagram. Instagram is leading social media, not YouTube. I want to get out there and explain it. I appreciate you for reading. Make sure you share this show. I’d appreciate if you share this show with your friends so that they can learn a little bit more about the process of growing their social media and even some business owners, if you have any friends that are in that regard or even your boss and you want to talk to them about growing their social media. Remember, you can use a lot of the things that I say to get promotions.

You’re talking to them like, “I want to run the Instagram and I want to be able to do this and this.” All of a sudden, you have a promotion. That’s actual possibilities. I’ve had people messaging me that has happened. Keep these things in mind. It’s not only about you, but it’s also about what you can teach other people once you learn everything that you read here on the CreateU Experience QuickTime Fridays. Thanks for tuning in for another episode of the show. Remember, CreateUNutrition.com. Go pick up your Creatine, your Greens and your Probiotics. If you’re here in the latter, then we do have more products and we are releasing a lot of cool things. We’re going to be doing an energy drink, coffee, we’re doing vegan protein, we’re doing a mood stabilizer called CreateU Mood hopefully, hormone balancing and so many different things with CreateU Nutrition. Thank you for reading. I’ll see you next time.

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Episode 52: From Homeless To A 7-Figure Coaching Business With Sterling Griffin


What would you do if you know you could not fail? Lifestyle entrepreneur Sterling Griffin opens up about his motivation that comes from experiencing homelessness that drove him to success and become a seven-figure health coach. He reveals his initial setbacks in entrepreneurship and the series of changes he had to make, including his mindset on self-love and confidence which paved the way for clarity and vision. Learn about overcoming negative dialogue and how your genuine desire to help people bring strategies to your business that are so effective that money just comes naturally to you.

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Listen to the podcast here:

From Homeless To A 7-Figure Coaching Business With Sterling Griffin

Becoming Your Own Hero

We are bringing you a banger, unfiltered, an episode that you don’t want to miss because we have a guest that is inspirational, he’s motivational. He has a lot of transformational words to provide, stories and experiences that you do not want to miss out on. You can get a bunch of different giveaways when you review the show on iTunes. I’ll give you a Business Builder. I’ll give you a meal plan. I’ll give you cool things. Just click that link. Go and enter your email address. Also, check CreateU Nutrition. Do not miss out on the Greens, the Creatine, the Probiotics. We are leveling up, innovating with so many different influencers, nutritionists and working to better your nutrition. You can check it out at CreateUNutrition.com. Sterling, intro yourself, give them your full name. Tell them about yourself so that we can get some context of who we’re talking to.

My name is Sterling Griffin. I’m so excited to be here with you. I super respect you and what you’ve created in the work that you’re doing to help people in multiple different areas of life. I run a company called LifeChanger. I’ve helped more fit pros and health pros, create a full-time online coaching business than anyone else on the planet. I’m a big fan of burgers and fries. I live in Austin, Texas. I love Austin. I lived in LA for four years, which is where we met. I was homeless and I’m starting my online training business. I had this dream of helping people for a living but I had no idea how to do it. I didn’t know anyone else that had done it successfully, yet believed that one day I could get paid by doing what I love and doing good for other people. That’s where my journey began. I grew that business. Transition over to Life Changer and then moved to Austin, Texas for a variety of reasons. I’ve been in Austin and it’s definitely home. Not just because the income taxes being less, but additionally because of the barbecue, the relationships, the outdoor life. I also have a three-legged cat named Gainz. He’s the friendliest cat you ever meet in your life.

Sterling is someone who has incredible skillsets. To get to where you are and starting from being homeless, that’s a journey that not many people have to tell. A lot of it comes down to the motivation and the inspiration of themselves. The trust within themselves. Let’s peel back those layers and let’s talk about when you were homeless because I want everyone to understand that it is possible to make a lot of money if you want. More importantly, you can do good for yourself and find success through your relationships and your environment. You can establish whatever you want in your life. When you first began the whole journey, where were you? Paint us a picture.

About six months before I went homeless, I was enrolled in seminary. If you’re not familiar with the term, it’s a graduate school for people studying the Bible, wanting to be pastors, ministers in the Christian faith. I had, for many years, been a super hardcore Christian and I had planned on becoming a pastor one day. As I was in seminary, I went through this process of unraveling my faith where I realized that I didn’t believe in this most critical part of my identity. I started to let go of the process of faith. It’s not to say that people that have faith or they subscribed to a religion that they’re wrong. I realized through this process that Christianity specifically wasn’t for me anymore.

That created this whole whirlwind of negative emotions, essentially emotional trauma in disassociating from faith. When I realized that I’m not a Christian, it’s like, “Who am I? What is the purpose of me even being alive anymore?” Because of that, I couldn’t even function well in my working environment, which is where I was a door-to-door salesperson at the time. I was selling solar panels. I say selling solar panels loosely because I wasn’t selling, I was doing bad because of the emotional trauma that I was going into. Over a period of six months where I was trying to figure out myself and I also wasn’t good at sales. I didn’t know business. I didn’t have any real support. It started to get worse and worse to where eventually I could no longer afford the $300 a month apartment rent to share a two-bedroom apartment with three other guys.

They put me in the living room, replaced my spot in one of the bedrooms and they said $250 a month. It’s like, “I can’t even pay that. I can pay nothing.” I ended up going into debt for one of them who paid my rent for a couple of months. It was at that moment that I became effectively homeless and started living out of my Honda accord. There’s the worst place to be homeless than Los Angeles because at least the weather’s good. It was during wintertime that I went homeless, so it wasn’t tremendously cold. If I’d been homeless in Alaska, it’s been different.

You’re in your car and there’s that one night that you’re just like, “Fuck.”

I can tell you a specific moment where I get down on myself. I remember a couple of months after being homeless. I’d had this dream of being a trainer. I’d never trained people in person or done things like that but I wanted to. I wanted to help other people experience a physical transformation because out of all the things that had happened in my life at that point, nothing had given me confidence, a sense of power, a sense of certainty and a belief in myself like changing my body. I wanted other people to have that gift because for me, changing my body gave me belief that I could achieve anything in life. I want everyone to have that feeling. I believe that being able to change your body is the most essential element to success because it is the source of your energy. It is the source of your mental toughness. It is the source of your ability to be disciplined. Somebody that is disciplined and develops those habits can be effective in other areas. When I had this dream and yet I’m trying all of these things that I see other people on Facebook or on Instagram doing. I’m posting content, I made an eBook, I hosted a webinar. I saw people on Facebook ads saying to do that and I’m seeing none of it work.

I remember one day, I was driving to church. This was on New Year’s Eve, December in 2015. It was raining outside. It was cold and cloudy. I was driving with my hands on the steering wheel and I kept gripping the steering wheel and loosening gripping it because I was so anxious. At that moment, I was crying, tears flooding. It wasn’t one of those soft, gentle cries. It was an ugly cry when you’re like gasping for air. The source of my pain at that moment is I was driving to church not because I had faith anymore because I didn’t. It’s because I knew that if I shared my situation, I had the hope that someone might have pity on me and invite me into their home for the night.

Who you surround yourself with is who you become. Click To Tweet

The reason why I was sad is that I was asking myself, “How did I get to such a low place where I can’t even take care of my own basic needs, where I’m so dependent on other people? How did I end up in such a low life?” It was the inner conversation that this is what it’s come to. It was such a powerful moment for me, it’s like, “Will I ever be good enough?” It was rolling through my mind, which had been a theme for my life for a lot of my childhood was that question. I remember waking up and realizing, committing at that moment, that not only would I get out of desperation, although I was in it at that moment, but it also wouldn’t define me. It wouldn’t be the rest of my life. Instead, I would choose to get out of it and one day I said to myself, “Sterling, one day you’re going to get out of this car. One day you’re going to become free. When that happens, you are also going to set others free.”

It was the deepest emotional pain of my life. I knew that there was somebody else out there that needed that freedom too, that would be craving it. That had this desire to serve to create the freedom, they just don’t know how to get there. In that state of homelessness, I made that commitment and that moment became a lifeline to me through many tough times that were to come shortly after that. Maybe I don’t even have the strategy, but the belief that I’ll find a way because it matters enough to me.

Have you ever heard of the quote, I live by this my entire life, “What would you attempt to do if you knew you could not fail?” Something that I saw it one time and I embraced it. I was driving here in Denver and I saw it on a billboard for a company and I was like, “I’m supposed to be here right now.” It’s ironic that you were going to church and you found faith in a different way in the car. Many times, we miss out on opportunities because we don’t even see that something can be created from it. You going to church, you losing faith and not having that faith created a different faith for you. We lose out on these opportunities because we don’t go, but you went and you didn’t know where you were going. If you were to draw a path or a journey of where you were going at that moment, you had no clue. You were going to church. You were like, “I want somebody to help me. I want something to be there. There has to be something there because it’s the right thing for me right now.” What took you from $0 to make at least $5,000 a month? 


I can go straight to business strategy and tactics, especially when it comes to fit pros and health pros but more important than the tactics is understanding how behavior change both begins and sustains. I speak specifically around fitness businesses and health businesses that want to go online.

It’s all relatable. A lot of the strategies are the same for many areas. If you are reading, you’re not a fit coach like him because you’re going to know a lot of stuff. 

One thing that I had to change first and this is something that I learned from the very first personal development conference that I attended by Tony Robbins. He hosts an event called Unleash The Power Within. He hosts a big event multiple times a year. Right before I went homeless, I was essentially on a layaway plan to come to this event. I’d been saving up money for nine months so that I could attend because I knew it would be so transformational for me. I went and out of the four days, it’s a cool event. It’s 50 hours of content. It’s like a rock concert with personal development that can change your life. On the fourth and final day, he said something and it caught my attention. He said, “If you take away nothing else from these four days, except for the one phrase I’m about to tell you, it will be enough to change your life permanently.”

He’s giving me the whole keys to the kingdom. I’m like, “Tell me what it is.” He said, “Proximity is power and who you surround yourself with is who you become. If the only thing you choose to do is be around more fit people. People that are wealthier and more financially free, people that are more loving and gentle and kind than you, then you will become that automatic.” Humans have a powerful motivating force in their brains called mirror neurons. What they cause us to do is they cause us to mimic both, not just the actions of the people around us but also the thoughts and feelings.

Through a process like osmosis, we take on the thinking patterns of the people that are closest to us. Because I had only been around people that were broke, that was struggling financially and that believe getting rich was manipulating other people, was hurting other people. That’s the only way that you get rich. I had this subconscious fear of ever being financially free. It was literally impossible. You could have handed me $1 million and I would have immediately given it away and not done anything productive with it to help it grow, sustain and change my life because I was so afraid of having money because I was mimicking the people that were closest to me.

You change these people around you, you change your world.

CUE 52 | Homeless To Success


Who you surround yourself with is who you become. Immediately after hearing that at the conference, I started taking as many trips as I could to the only group of friends that I knew were in personal development, that had businesses that were growing, that had changed their life. That was in a small community in North San Diego County called Encinitas. That was the group of friends that I had met online. They were the people that were changing in people’s lives. I was like, “I’m going to spend this much time.”

That was the stepping stone.

That was the most important thing. I started getting around mentors, asking people questions and I stopped asking advice from people that didn’t have the results I wanted. I stopped asking relationship advice for people that had been through three divorces.

A lot of us, what we do because it’s comforting, we ask for advice from people that don’t have it figured out and it feels right. It feels okay because I might be connected with A, B or C, this person on that level that I know I need to grow on. That reminds me so much even me being here in Denver. I’ve been on prep for five months. I’ve been doing all these different things and I haven’t been able to surround myself with the people that I want just yet. One of the reasons why I’m in Denver is not to meet a bunch of entrepreneurs and do this online marketing thing anymore. It’s more to connect with people that have the regular day-to-day figured out. At 2:00 PM, what are they doing and why do they not need to go out at night? What is the 9 to 5 feel like?

Who are the people that enjoy 9 to 5 and why do they truly enjoy it and settling down? It’s that settling down part of it. Everything’s been so fast for you. When did things settle down for you? When should it settle down? That’s one of the things that keeps on popping up in my head about you. You seem you’ve been on the go for so long and you’ve built this stuff. How do you calm your mind? How do you step aside and remind yourself of where you started and where you are and what you’ve developed? How do you do that? 


To be honest with you, I don’t think a lot about the past. I have gratitude a practice. It helps me notice the things in my life that I’m grateful for and the experiences that I’ve had that have blessed me. I’m a very future-oriented person. You take the strength finders test, it’s like a personality test. It helps you see some of your best leadership qualities. Futuristic is one of my most important ones. I’m constantly looking ahead. I’m obsessed with growth and contribution. I want to make myself better and I want to make other people’s lives better. That is not for everybody. Some people like feeling more settled. They like chilling. I’m not a chill person. I used to reject that part of myself, “There must be something wrong with me that I’m super energized. I want to do more. I want to grow faster than anyone else. I want to serve more people than anyone else can. I want to inspire other people to believe more in themselves and what’s possible.” That is built into my makeup. I’ve trained that into my system.

Part of what that has enabled me to start growing rapidly. I grew fast in my first year. I grew even faster in my second year and then I’ve kept growing ever since then is being around people that are doing better than you but also continuing to invest in mentors that are beyond where you are. I’ve found that the greatest periods of stagnancy in my life have come when I’m not intentional about investing in someone that is making at least five or ten times as amount as money as me. If I want to make more money, by the way, I mentioned money as a metric not because money is the most important thing but because it is a measurable thing that determines how much impact you’re having on people’s lives. It’s like, “I want to make more money but I’m afraid that’s manipulating people or hurting people.”

Becoming wealthy is one of the most generous things you can do for others. That’s on two fronts. First of all, no one has to buy from me or you or anyone else. There’s no forced economy where somebody has to buy from me if I offer services. People only going to buy from me if I consistently solve the problem that they’re looking to solve. They’re always going to look, “Who else have you helped?” They’re going to only buy from somebody that has the results and it’s gotten the results from other people that they want. I know that if I’m making more money, I am authentically changing more people’s lives. That’s good business. On the other hand, in becoming wealthy, I can do more for myself most definitely and I can do more for others.

I have a charity which is super near and dear to my heart. I give a lot of money to them because I believe in their mission called Charity Water where you give a dollar to them. 100% of every dollar that you give goes to fund. Bring clean drinking water to people in countries around the world that are in need. There are over 700 million people that don’t have access to the most basic resource. I became dedicated early on. I started being around wealthy people that had this mindset, that was generous, kind, loving, supportive people. I was like, “I want to be like them because I can do more good for others. In getting there, I will have done more for others than other people have done.”

Becoming wealthy is one of the most generous things you can do for others. Click To Tweet

Money, that’s one of those things. I don’t talk about money. I never wanted to, never have. I don’t tell people how much I make. It’s not a part of who I am. When I do focus on making more money, I transformed way more or less. On top of that, not only do I transform more lives, but I become more comfortable in my life with other people and relationships. I know some people might be sounding like, “Fucking money, money-hungry. They just make money.” It’s a part of our lives. I’m talking about societal type things. If money was never there it would pass me by and I’ll be, “Next.” When you think about a horse and a carriage, you’d think of way back. If you go to South Carolina and you go to Charleston, they use them everywhere. If you go there, you might think, “This is so inhumane. This is not good. I don’t get why people would be riding on this stuff.” For them it’s normal. It never left because I’m used to it. It’s something that’s right in front of me every single day.

If you were to try and take away money like Bitcoin’s coming in and all this stuff, they become this pull in many different directions and you need to look at money as not something that everyone’s taking greed from and looking at as, “This is going to help me out,” but more so, a stepping stone to be able to do more like, I want to build parks around the world. How am I going to do that without any money? Do you think I’m going to go steal from a company by trading shoes? This is not Pokémon. I’m not going to be able to do that. It’s not Digimon. It’s not any of those.

You need money to travel. Money also brings experience and even more opportunity because what happens when you experience, you find new opportunities. It’s a circle. If you invite money and the opportunity to utilize money, you will see a transformation in your life. If someone asks, “Do you need anything, any support?” I’d be like, “No, I’m good.” I would never ask for any support, especially money. I would never ask you for $5. If someone offers you $5, $10, $100, 500 times in your life, you know how much money that is? You do understand how much potential you have and how many people have that they’re not utilizing because they don’t want the support of others and much of it comes from money.

If my dad offers me $10,000 as an investment in my business, I’m going to take it all day. Why would I not? If I’m communicating with myself and I have the relationship with myself that I want and I know that I will be exactly where I want to be in all that’s holding me back is money then I need to accept that support. You have been able to grow and grow with your business and you’ve also hired people. The people who are working around you, you have a team. Everyone that’s in your academy, all of your clients and everyone, they’re making more and more money. How many of them have asked for support?

Only the ones that are successful.

The people that complain are like, “Your shit sucks. I didn’t learn all these different things.” What are two qualities that you would say they’re lacking?

There are three things that are central to our culture within life-changer that make it succeeding as normal. I want to say this because a lot of trainers, a lot of health coaches, they come from a background where they don’t know anyone else that’s successful. They didn’t get into the fitness business to become wealthy. They did it because they love people because they want to support them, they want to change people’s lives. They were never in a money positive environment. Therefore, success takes on this dark cloud shape to them and they get anxious or they get skeptical of other people that are successful. You were a trainer at one point in your background. You know what it’s like to have that desire to be of service. You want to change people’s lives. That’s why you’re there.

When people talk about, “You’re going to make all this money.” It’s like, “With fitness?” No, I’m here to help people not make more money. The money comes. With a lot of trainers going through that, at the same time, while a lot of trainers are afraid of success, they’re also afraid of support. They believe that to ask for support is to take from somebody else because they’re so impact-oriented. All they want to do is give, they don’t want to take. They have this fear that if I ask you for help or I hire you to coach me, then that somehow means that I’m deficient in some way. That there’s something wrong with me. I should have already known the answer or I’m going to be hurting my relationship with you or hurting you by getting you to give.

CUE 52 | Homeless To SuccessEveryone’s worried. The world consists of a majority of people pleasers. It’s not even so much about pleasing other people. It all comes down to our ego. It’s like, “Why are you pleasing someone else?” so that they don’t look at you a certain way. That’s why many of your clients are successful because they asked for support.

I train them from day one. I’m like, “You will ask for support.” Because if you don’t, you will plateau or decline. If you ask for support, you will accelerate and grow and change more lives and be free. It’s like asking for help is the path to success. I’ll give you an example with my client. When she came to me, she was making $1,500 a month as an in-person group class instructor. She was killing herself and many trainers can relate to that 60-hour work weeks to make ends meet. She had this self-sufficiency belief system, “I can ask you over for help because I’m too proud. I’m too good for that.” She comes to me. She puts it all on a credit card to join. She’s like, “Fuck being stuck. I’m finally ready to receive support.”

She’s like, “As long as I keep doing the same thing where I’m trying to be self-sufficient then I’m going to be self-stuck.” Everybody you know that you admire, that inspired you, they’ve all gotten help. They’ve all been mentored. They’ve all been supported in huge ways by the people in their lives. No one is self-made. She comes and right from the start I taught her three parts of our culture. I coached her, I said, “The first thing that you have to become okay with from day one is when you win, you will share it with our community. Most people come from a culture where winning is downplayed. If you’re doing well, you want to downplay your success so that you can relate better with other people that are losers.” I don’t want to shine too brightly because then it might burn somebody else.

I don’t agree with Mayweather with everything that he does but he’s still proud. He’s like, “I’m the best.” What happens is that he’s the best. He literally thrives. We don’t know how his mental game is, but it’s the truth. Why do we try and suppress all of the good?

Suppress our greatness and our potential by focusing on our weaknesses, our flaws and our failures rather than on what we’re doing well. I told her, “When you win, you will immediately share because it is safe for you to shine.” That’s what people need to know. I’m not going to be judged if I share my wins. I’m not going to be condemned. I’m not going to be made fun of. I certainly was bullied. Whenever I did well at something, I was always downplayed. This is a community where it’s safe for people to shine and as a result of people focusing on their wins, they win more. What you focus on, you create more of. It’s definitely true with winning. If you’re focused on winning like Mayweather, you affirm that you are a winner, you always win, you always kick ass and you are the best and you start to live into that reality.

I want to get into a couple of strategies so that people can take it in.

Before we do that, I’ve got to tell you the other two pieces of the culture because this is powerful. The second thing is that when you come into our culture, as you win, you give. A lot of people have this competition mentality that means that if I win, you lose. If I win that I’m taking from your ability to win. If I build an online training business helping entrepreneurs, if you have an online training business helping entrepreneurs, then you’re going to take clients from me or I’m going to take clients from you. It’s essentially adopting in business the sports mentality. There is a winner and there is a loser. In business, that’s not the case. In business, it is a win-win.

Speak it out loud to yourself that business is a win-win. When I win, others win more, especially if I give. It’s a culture of giving and that’s why as one of my students wins, they share back into the community. As a result, everybody gets the benefit of that. We have a whole community of hundreds of people that are all sharing what’s working for them, they’re all their businesses rise and grow with it. Generosity, giving is important. Plus, as you give, out of what you find that works, this is in general in life. You were talking about how you were afraid to ask for support early on. I’m sure you’re very open to ask for support and you’re probably more open to giving support than you ever were because you have more to give.

I’ve definitely found this true with trainers, as they give, they master the information that they’re sharing as a result. There are three levels of learning. The first is to know it mentally. The second is to practice it personally. The third level is to reproduce it externally in other people’s lives. It’s winning, it’s giving and the third thing is what we’ve been talking about, it’s asking. This is a culture where you will ask for support because the moment that you get in your head, prideful, thinking that asking for help is weakness. We all suffer because when one person’s business suffers, we all lose as a result. I want all of my peers. I want all of my clients. I want all of us to crush it and change more lives because a rising tide lifts all boats. We are living in the middle of the greatest economy in human history and all businesses thrive as a result of that.

As you started to take on this culture, it’s like, “It’s safe for me to ask for help.” She comes from a poor family. She doesn’t know anyone else that’s successful. All her family would be afraid to ask for help. They would not give when they had won. They would be lost focused rather than winning focused. By changing our mindset, all the business strategy only makes sense and can only work when your mindset changes. Literally within 90 days she was making six figures a year. No one in her family had ever seen that kind of money in her life. Within six months, she’s making over $20,000 a month in online training. This is without ads, webinars, or spending money on a team. This is just by practicing effective business principles in an online training atmosphere. I could talk about the business stuff but it all grounds within a mindset. You’re a mindset guy, you’re a personal growth guy. You’ll get this. You know this. All success happens first in the mind.

No one is self-made. Click To Tweet

If you literally tell yourself, “I’m going to be successful.” You’ll learn how to be successful. That’s why a lot of people say, “If you work hard, smart work is way more important than hard work.” I call bullshit personally. Do you believe that you’re going to be super successful if you don’t have the hard work formulated and you don’t understand it and you haven’t been through it? You could be as smart as you want, smart as people, the most talented people. What happens if they lack hard work? They don’t get it. What happens when hardworking people don’t have much talent? They make it in some way, shape or fashion like a football player, for instance.

The hardest worker in the room may end up being a coach or a player but the most talented player in the room with no hard work will never be the player. Notice how there’s only one side to the person that actually works hard. You’re never going to have all those opportunities unless you put in both. What you’re basically saying is like creating that discipline, asking for support. You have a coach, you hire people for yourself to always grow. It allows you to help others to grow. I mentor so many different young men and women but I have mentors that provide me feedback, that tells me, “Brendan, what are you doing?” I’m like, “I didn’t even think of that. I didn’t even see that.” Rather than focusing so much on strategy and structure like, “How do I put the plan together?” It comes down to doing it. 

When it comes to success, we’re going back to the environment first. If you get around an environment of winners, your mindset will change automatically. That’s certainly been true for me. One conversation that changed the course of my life around this issue is what would it take to be successful is I was having a conversation with a full-time online coach in Encinitas while I was still homeless. I’m sharing my sob story about why I’m struggling so bad and why I tried webinars and building a website, Facebook ads and posting all this content on Instagram, lots of shirtless pictures, even a couple of booty pics as a guy.

I’m telling her this whole sob story and she was listening, she’s very patient. I’m complaining. She asked me a simple question, “Who’s mentoring you?” It had never occurred to me that I could ask other people for help. It did not even occur to me that I could hire somebody who had the experience. I was like, “Not only that I thought of that but I don’t even have the money to hire a mentor. I’m so broke. I’m living out of my car.” She said something that changed my life forever. She said, “That is the exact problem that would be solved if you’ve got a mentor. Your problem is not that you don’t have money. The problem is that you don’t know how to make money when you want it.” If you use this beautiful economy that we have, which is credit-positive where you can use other people’s money to make more. Dave Ramsey is wrong. I appreciate what that guy’s trying to do but by saying don’t go into debt, he’s essentially handicapping the income of millions of Americans, not just trainers but trainers are a huge victim of that philosophy.

There are certain places where you don’t want to go into debt.

I’m not saying that it’s always good but saying it’s always bad is equally stupid. Using other people’s money is a fantastic way. It’s called, “I can’t do it all on my own.”

If you could give two strategies to someone that wants to take their business online. I’m not going to say tangible because it’s not in their hands, but something that they can implement, whether it’s with their social media, their Instagram. Give us two strategies to take someone from not trusting themselves and that they can truly build something online, whether it is a fitness business to, “I can make some money.”

The first thing in any business, if you want to make any business successful. I’ll tell you how I counsel one of my other clients just so that we frame the conversation. Kevin came to me. When he came to me, he was a pharmacist. He got out of pharmacy school. He loved helping people. He wanted to help change people’s health but he didn’t have a business model. He didn’t understand how the business worked to be able to make money. He had the vision, he had the dream and he had the talent to help provide the service but to marketing and the sales, that was missing for him and the structure for it all to work.

My first question when he came to me and he hired me was, “Who’s the perfect person that you want to help? Who do you love serving more than other people?” Because in business, if you try to serve everybody, you try to offer everything to everyone, you end up offering nothing to anyone. No one gets the benefit of your business if you try and go to general. For him, he was passionate about helping high-impact entrepreneurs. He wanted to work with male entrepreneurs. That would expand from people that were successful realtors and wanted to master their health, all the way over to tech entrepreneurs that want to master their health after burnout and stress and all that it affected their life negatively. That was the person that he ended up coming to but the way that he figured that out was by using three criteria. It’s important for anyone that’s like, “I don’t know my ideal client is.”

CUE 52 | Homeless To Success


Number one is fun. Most people are like, “Why are you starting with fun? Why not the person that can spend $1 million with you?” For me, fun is the path to sustainability. If I’m not experiencing joy in my business, I will not work hard. There is only so much pain that anyone will endure on something they don’t enjoy for a certain period of time before they’re going to quit. The first thing I said to him is, “Who would you love to spend more time with?” These may be people that you’re currently spending time with or people that you would aspire to spend more time with. Identify fun because what is fun in our lives is sustainable. Experience is joyful and it gives us energy and allows us to bring more back to it.

Number two is who is someone that has an investor’s mindset? By investor I mean that they invest in themselves. The most valuable asset that someone has is not their bank account, not their house, not their car, it is their mind. You want to identify people that are already investing in themselves. Especially with online training in particular or online health coaching or online services. People in many cases try the in-person service. First, they have a level of understanding around it but they need accountability. They need customized support. They need to get a personal community that’s built around their interests. You want to find people that have already invested themselves because someone’s historical behavior is a good indicator of what they’re going to do in the future. If you want to work with awesome clients, find people that are happy to invest in themselves and have the history to back it up.

Number three is they have to be highly coachable. You want to find clients that by the end of your time working together, that you can honestly envision that person saying, “Thank you so much. You changed my life.” For you, Brendan, you want people buying your products, buying your supplements, that are not just going to buy them. You want them to use it because only when they consume the product is it going to actually have the possibility of changing their life. If people just buy it and they’re not going to use it, it’s a waste of time. It doesn’t help your business in the long-term because what drives your business is the continued use of the product.

You want your lives changed because that’s what’s going to drive your business success. It’s the same for my clients. It’s like I’m not interested in getting a client just to sell them because maybe they’re fun to hang out with, maybe they can invest. I want more than that. I want them to have their life changed because that’s what will sustain and grow my business long-term and that is what anyone that wants to go online with their business, they need to think who is the person that’s going to be coachable and demonstrates coachability in their life? They are listening, open to feedback, they want to make changes in their life and they do that. That’s the person that you want to work with.

To summarize that, it’s your ideal client. When you think about it, ideal client is who would you want to work with? Would you want to even work with yourself? That’s a question you should ask. Would you even want to be a part of this service or buy this product? If the answer is no, then you have some work to do. Look at yourself and then find out who is motivated, who wants to take the next step? Who is willing to spend money? If you talk to someone and they are coming from a scarcity mindset about all these different things, you know that they’re not going to be a good fit long-term. They might be excited to start your program but that does not mean they’re going to finish your program.

That’s what you want. You don’t just want people to buy the first program. You want them to buy the second and the only way they’re going to buy the second, which is becoming a retention client. There’s someone that you keep over the long-term, which means you actually only have the possibility to change their life if they buy the second thing, the third thing, the fourth thing from you. If you want to make a change, it’s not the first program that’s going to change someone’s life. That may transform their life in an immediate sense.

It takes thirteen emails for someone to buy. Think of it like programs.

Also with programs, what science has shown is that habit change doesn’t become permanent until someone reaches the eighteen-month mark. It doesn’t happen at 28 days, 66 days as some pseudoscience would say. It only locks in after eighteen months. If you’re transforming somebody’s life in the health space, realize the 90-day transformation program will not keep the transformation. There are many people that lose weight and getting back. In fact, not so many, 97%, that’s the statistics show who make a body transformation or to lose weight and gain it back. Only 3% lose the weight and keep it off. What’s the difference? It’s retention. They’re stuck with their coach. If they’ve stayed in the community, that’s positive uplifting and helpful. That’s definitely been proven not just in health but in business with Kevin who I mentioned with you.

Once he identified his ideal client. Once he got the system for, “Here’s how I generate leads. Here’s how I post content on social media that gets me clients. Here’s an application to use. Here’s a sales process that allows me to feel good about selling and not feel icky or manipulative about it.” He was able to generate $12,000 in just the second month in his online training business and within four months he was making $30,000 a month online. I did an interview inside of the Facebook group on this. He collected $50,000 in his online training business, but it only can happen if he works with clients he loves to build systems around getting them to invest in and consistently grows an audience. It doesn’t have to be big. It can be 2,000, 3,000 followers. It doesn’t have to be an audience like yours. It could be a very small group, but as long as he is targeting the right people, as a small group of engaged fans that love him, that received so much value and stick with him, then he’s going to be a good shape.

The only reason why somebody will love another person is that they believe that they're worthy of love. Click To Tweet

Don’t have a vision for a first purchase. Once you identify your ideal client, imagine the transformation that’s going to happen at the end of the first product, but then realize that every transformation brings new problems with it. At every level you go up, you have new problems. You don’t avoid problems. The only time you’re going to avoid problems is when you’re dead. When you bring somebody through a health transformation as an example, they have all these problems around how do I sustain this transformation? How do we reproduce it in my family? How do I make sure that I have this happen even when the holidays come around? How do I lock this in? I have a vision for a second, a third, a fourth, a fifth product where you can get somebody locked in, not to a first product or first transformation, but you can help them become different people.

How can you get them to utilize it and understand it long-term? Imagine if you bought a video game and in the video game there’s this long journey. Most action video games there are two parts to the game. There’s an online experience where it’s person versus person, PVP. They have the story mode. It develops people to enjoy the game. This is why I love this game like Halo 3, Halo 2, back in the day when I used to play. When I first ever started, I went through the journey of the game. I became so infatuated with it, I love the game but I was like, “I could actually be competitive with this.” I ended up being addicted to it. You don’t want to create addiction. You want to create discipline. You want to create a lot of confidence. The point is that it transfers over. Get someone to buy into themselves and then buy into their future selves. Allow them to be futuristic by the journey that you create for them. 

You want to have a vision for people’s next level of transformation after they go through your first one. You may have a vision to help somebody that’s overweight by 100 pounds. Help them get back to an average weight. What’s the goal after that? Do you have a vision for them to become a peak performer? Somebody that ascends through the ranks at their job that they expand their company with their newfound energy, they become an actual better leader. They break a generational cycle of being overweight in their family. What vision do you hold for the people that you serve? Because if you don’t hold the vision for them for the next level, they’ll find someone else that will.

Just to summarize, Sterling went from the bottom. You have to know what the hero’s journey. The hero’s journey is all about seeing the bottom so you could see the top, but seeing the top a little bit but not getting there just that you worked to get to that point. If you’re looking to start your online business or anything, getting in a relationship, you want a date, you’ve got to find trust and a relationship within yourself before anything.

The most important practice that someone can take on if they want to become elite in business, if they want to become extraordinary in their health, not just a good performer but a peak performer in every sense of the word and they want to have incredibly fulfilling, lifelong and loving relationships. The most important practice for that person is self-love. The only reason why somebody will pursue their own greatness is that they love themselves and they want themselves to feel good. The only reason why somebody will love another person is that they believe that they’re worthy of love and that they have something good to offer to somebody else.

The only reason why they will eat food that energizes them, that fuels their body and allows them to live longer and operated at a super high level is because they believe they deserve that. They believe that they’re worthy of that. It’s the same in business. Once you believe that you’re worthy of wealth, success, making a difference, having a legacy because you love yourself and because you speak kindly to yourself. Instead of cutting yourself down all the time and saying that you’re worthless or you can never do it or, “It must be so easy for them.” All that negative language. If you remove that and you replace it with, “If they can do it, I can do it.” I will become wealthy because becoming wealthy means that I will be of service to others. I am worthy of health, love, happiness, fulfillment, growth, and impact. I am worthy of those things.

Somebody that came from where I came from, where I was homeless, I struggled in relationships. I didn’t believe that I was attractive to women. I didn’t believe that I was a good friend to have. I messed up my body. When I started changing my internal dialogue to “I’m worthy of success.” When I start getting around people that believe that about me first and then I changed my dialogue. I would look in the mirror every day and I say, “Sterling, I love you and you are worthy of love.” I’d say that every day to myself, multiple times a day because I had such intense trouble believing that for a long time. That was the most important practice that set me up to take the right actions that could move me from $0 to $280,000 in my first year in my training business to over $1.5 million. All of the practices were sourced around, success is for me too. Love is for me too. Making a difference is for me too.

You became and you learn how to be selfish. Society uses this word selfish in a negative connotation. It’s like the word manipulation. It’s interesting because manipulation and strategy are pretty much the same shit, it’s that manipulation comes with a bad connotation from society. That’s what it’s been developed into. You don’t have to use the word selfish, but looking out for yourself is one of the most crucial parts of your own transformation and to making money. Just like you said you made $280,000 and then you started making more and more money. That came from self-worth and that’s all it takes. Get outside of the box. Stop allowing society to tell you the same bullshit that you’ve been hearing since you’re a kid. The naysayers, this and that. The only reason why they’re saying it is because they’re insecure about what they’re trying to do and what they’re trying to accomplish. Accept the fact that you can be whatever you want to be. What would you attempt to do if you knew you could not fail and create you? That’s what it’s all about. Sterling, thanks for coming on here. I appreciate it. Where they can find you?

Come over and hang out on my podcast, especially if you’re a fit pro or health pro. You want to go on online training. You want to change lives for a living, that’s LifeChanger Podcast. I love to have you over there. Subscribe. If you want to connect with other likeminded people that are fit pros and health pros, go to LifeChangerCommunity.com and you join our Facebook group. I’d love to connect you with other people that are winning because when you’re around an environment of winners, you have a different level of inspiration.

CUE 52 | Homeless To Success


Thanks for tuning in. When you review the show, you get some free gifts. Throw in your email. Also, CreateU Nutrition and all the products you can find at CreateUNutrition.com. Check out @CreateU on Instagram. We’re CreateU everywhere. We’ll see you next time.

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About Sterling Griffin

CUE 52 | Homeless To SuccessSterling Griffin began his business career as an event planner at Friends of Internationals from May 2010 to August 2010. He worked as a server assistant for Ted’s Montana Grill in the Tallahassee, Florida area, between August 2011 and April 2012.
Later on in September 2012, he worked as a social media intern for the Zimmerman Agency in the Tallahassee, Florida area, till December 2012. He worked as sales representative/consultant for Precision Sunglass Innovations between February 2012 and December 2013. He also worked as sales representative and consultant for Revsolar between May 2014 and December 2014.
In December 2014, Griffin founded a solar consulting company known as Sunusca in Pasadena, California, and became the CEO. In December 2015, he founded Sterling Griffin Fitness and became the CEO/head transformation coach.
As a lifestyle entrepreneur, Griffin teaches other entrepreneurs and career minded people how to lose weight, gain muscle, and achieve their ideal body and love the process. He has transformed the lives of homeowners and business owners all across California, and helped provide clean energy and solar powered light to thousands across Africa as part of a social mission of his company

Episode 51: Should You Drink Caffeine? (Coffee)


As CreateU raises up its game in the nutrition world, it continues to introduce more interesting products that can be great alternatives to your usual energizers. Today, Brendan Meyers focuses his discussion on caffeine which a majority consumes every day. He educates us on the effects of caffeine and how it has become an ingredient in some energy drinks and why you need to be cautious when drinking them. He cautions that there are foods that may interact with it or it may have varied effects on your body at a hormonal level. Learn why Brendan does not drink coffee and when you can drink it in an acceptable situation.

Review this podcast on iTunes using this link — http://www.createuagency.com/podcast-giveaway — and receive 7 FREE gifts —

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Should You Drink Caffeine? (Coffee)

The Purpose Behind The Dose

It’s QuickTime Friday. We answer questions from reviews, Instagram or just I talk about a subject or a topic that I’ve been wanting to discuss from those questions, or something that I’ve been thinking of for quite some time. You can listen to the CreateU Experience on all audio platforms including Spotify. Spotify is one of the best audio platforms that I personally use during my workouts. Also, we do a giveaway. Once you review the podcast on iTunes. You get a few different items from me that I have handwritten. Those meal plans are handwritten from me. They’re registered dieticians. I approved them. We also have Business Builders Startups and so much more.

I’m excited to talk about caffeine for a number of reasons. Number one is CreateU Nutrition. CreateU Nutrition is our brand with a team of fifteen-plus people that are developing. More influencers are coming on board, nutritionists, and formulators. We want to make innovative products. We’re super excited to continue that. The greens products, our CreateU Daily Greens, which you can check everything out at CreateUNutrition.com. Our greens are selling crazy. The reviews are beautiful. Our Probiotics are very high quality. It has 80 billion CFU pre and probiotic formula. It’s absolutely beautiful what we’ve created. Also, our Creatine HCL. We have been formulating a Vegan Protein. We’re going to be going into a pre-workout that no one has ever used before. It’s extremely innovative and we’re excited about that. Maybe come out with energy drinks, coffee and a lot of different things.

If you want a little bit more energy without caffeine, do some cardio. Click To Tweet

Caffeine is a very interesting ingredient that we find ourselves taking every single day or the majority of us. I’m going to not use the word majority because the truth is if you go pass by a Starbucks, there’s a line out the door. If you talk to your mom, she had a cup of coffee. You talk to the teacher, she or he has a cup of coffee in her or his hand. It generally comes in the form of coffee. I’m not going to get scientific, but what I am going to give you and talk about is whether or not you should be taking caffeine every single day and if it’s beneficial for what you’re taking it for?

First of all, what is caffeine? Generally, caffeine is a stimulant that creates an effect on the central nervous system. It both raises the metabolism and increases the oxidation of fatty acids, supposedly. Research says it provides us this energy boost and it blocks off these specific things. When you’re tired, you would want to take a nap or you’re exhausted, it blocks that off and gives you that energy and that little spike to be like, “Let’s go.” There are a lot of benefits like raising the metabolism and the oxidation of fatty acids. It can reduce the risk of stroke supposedly as much as 22%.

CUE 51 | Effects Of Caffeine


There are all these different things. There are so many different “research things” that coffee or caffeine in general can help with. The coffee part of it is where I want to tap in. When you go to Starbucks, I’m not a huge believer in Starbucks. Do I drink it sometimes? Yes, absolutely. I love the Nitro Cold Brew coffee. I love the Cinnamon Dolce that’s sugar-free. At the same time, any company that is doing massive numbers. I’m talking about more money than you could ever imagine. Go look up how much Starbucks makes per day. It’s mind-blowing. I’m hesitant towards it because it’s mass-produced. I’m not feeling that. I don’t want to drink something that is mass-produced.

Where are they getting the beans? How are they sourced? That’s big for me. What’s the process to get them in each store and to be producing them at this rate? I wouldn’t think it’s organic. First, you’ve got to look at that. Second, look at why you’re taking that caffeine. Where else is that source coming from? Is it an energy drink? Is it tea? There are different sources that will aid different effects in your body and benefits in your body. There’s much more in an energy drink than there is in coffee. Some of the energy drinks include coffee aren’t beneficial for everyone. It could affect people in different ways.

CUE 51 | Effects Of Caffeine


Caffeine sometimes can affect some individuals with just 100 milligrams compared to others that need 400 milligrams in a day or 500 or 600 milligrams. I’ve met people that need 700 milligrams a day to function. How dependent are you on this caffeine? You have to use this rule of thumb. If I don’t have the discipline without caffeine, then I probably shouldn’t be drinking or taking it. You could take in a pill form. You can take it in many various ways. I should get energy from natural food sources or natural supplements like Vitamin B12. It’s an incredible product and it does help with energy quite a lot. It’s hard because there are so many different products out there and you’re like, “Does this provide energy? How does this help me out?”

A lot of this stuff doesn’t even need to be used because it comes down to our diet. What are you consuming? How are you sleeping? If you want better energy, you need to sleep properly. I’m talking about seven hours or eight hours. I sleep for eight hours every single night. Second, you need to put the correct food in your body. Micronutrients, what type of vegetables are you eating? Variation in everything is important. Are you eating zucchini? Squash? How about cauliflower? Maybe a little broccoli, spinach, kale or mushrooms. There are many different types of vegetables that you could be taking. My point is, increase the volume of your micronutrients and watch how your hormones react. It’s a hormone-balancing act.

Coffee is acidic, and acidity affects your hormones and your entire body because your body is made up of water. Click To Tweet

If your hormones are all out of whack, your testosterone is there, your estrogen is there. You’re going to not feel at your best. You’re not going to feel like you have a lot of energy. You might feel a little sick, you might get stomach aches, you might have digestive issues. It can cause that. Make sure you’re getting the fiber that you need in your body. Digestion is so important. Your digestive tract is one of the most important parts of your body because it yields much work. There’s so much energy that is provided to digest your food. If you’re always eating starchy carbs versus potatoes. Like me on this prep, I’m going into my competition in two days or one day, I get a bunch of gas and I feel like my digestive system is funky. I ate so many potatoes, rice, bread and all these other things. I find myself saying, “I have no energy. I need something. I need coffee.”

You don’t want to be dependent on coffee. You want to use coffee or you want to use an energy drink or you want to use caffeine in general as a supplement, as something to assist or support you in a result that you’re wanting to achieve. Maybe you’re going to get a workout and you want a little bit of caffeine because you want to sustain a high level of energy throughout your entire training. For vasodilation, you want a little bit more blood flow, then caffeine is going to definitely be beneficial to your result. Don’t take it if you’re taking it to live a normal life. You need to look at all the other things around you. It could even be your relationship that’s destroying you or it could be in your environment.

CUE 51 | Effects Of Caffeine

There is so much going on that we don’t even see. What’s your water intake? How much water are you taking in? My rule of thumb is to try and get a gallon of water. If you’re 140 pounds, maybe three-quarters of a gallon. If you’re 160 pounds to 170 pounds, I would say a gallon or more of water. I drink a gallon in half a day and I feel incredible. Also, believe it or not, cardio can help you. Should you take caffeine? Yes, for specific reasons. If you want a little bit more energy without caffeine, you don’t have to take it twice a day or not even once a day, once every couple days, my suggestion is to do some cardio. Surprisingly, many people say this to me whenever I bring that up, they’re like, “Cardio makes me more tired.” No, it does the complete opposite. It’s your cardiovascular system. If you have more oxygen in your blood flowing through your body 24/7 because you are training at a higher level. If you are doing more cardio and strengthening your heart, what do you think happens? You don’t burn as much energy as you’re walking. You don’t use as much energy because you’re not as tired. Your body is way more conditioned and used to working, so you’re good.

My point of this QuickTime Friday is not to give you some scientific bullshit. I say bullshit because there’s so much out there. You don’t even know who to trust, what is true and what isn’t. I don’t want to go into the in-depth words to confuse you and you’d be like, “That makes sense because Brendan saying it.” No, I want you to form an opinion and utilize what you want to utilize. The only reason why I’m not a huge advocate on coffee is the acidity. If you know anything about acidity, that’s why people say, “You need to drink alkaline water to balance out your pH in your body.” It’s true because it affects your hormones. It affects your entire body. Your body is made up of water.

That’s the only reason why I steer away from coffee when I can. Even energy drinks, all the crap that’s in there, I’d rather have natural food sources that have a little bit of energy-boosting properties. Our CreateU Greens has energy properties. It gives you a little bit more energy because of the nutrients and everything in there. Also, the Vitamin B12, I take every single morning. I take one milliliter. I take it under my tongue and it helps me every single day. It’s a great source supplement for your body. I want you to take this Quick Time Friday as something different. It’s not about learning whether or not you should drink coffee every day. It’s about are you being responsible and why are you drinking all this caffeine in a day.

CUE 51 | Effects Of Caffeine


If you’re trying to block off your exhaustion all the time, you need to check in with that and you need to back up. Don’t cold turkey caffeine either. It’s very addictive. That’s the truth. I personally have experienced it. The way I work with it is if I was taking a medium coffee every single day, the next day I’ll take a small coffee. The next day I’ll take a small coffee and then I’ll be off of it. That’s how I get off of caffeine without giving me jitters one day or anxiety for a couple of days. It’s worked very well for me.

It is very addictive and if you’ve been taking it a bunch and drinking a lot, you need to look at it from a different perspective. I don’t want to say a drug, but “This is something that I’ve been utilizing.” Yes, there are a lot of benefits from it, but it’s not providing the correct benefits that I need in my life. Get off of it for a little bit and see how you feel. It’s always good to get a little recharge and to allow your body to come back to homeostasis or a basis. Create that foundation so that you can incorporate caffeine but in a different manner. Not for exhaustion, but more so for performance-enhancing. Maybe if you have a big meeting, you want a lot of energy for a long period of time. That’s okay too.

Hopefully, this episode gave you a little bit of insight into yourself. It’s not about the caffeine in general. Whether or not you should take it from a scientific standpoint, but more on a mentality standpoint. Are you fatiguing your mind? You don’t want any adrenal fatigue. You don’t want to be exhausted all the time because that boosts up cortisol levels. If you have high cortisol levels, I don’t suggest a crazy amount of caffeine and coffee as well. That’s my personal opinion. It’s not researched. Cortisol is a stress hormone. If you’re super stressed, you don’t want to put it in something that’s creating that fight or flight response for any period of time. Your body needs to relax. I would recommend CBD. Thanks for tuning in for an episode of a QuickTime Friday. Remember, CreateUNutrition.com for all your greens powder. It’s an incredible product with hundreds of reviews. Also, Creatine HCL and Probiotics. I like to stock all of them first thing in the morning and I jumpstart my day. Thanks for reading another episode. I’ll see you next time.

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