12 Tips to Become a Better You

12 Tips to Become a Better You

As Christmas approaches, I am sitting here at the local coffee shop trying to think of what to write to you guys, the TTS nation.

Earlier I planned on writing you about training during the holiday season, and how to stay consistent during this hectic time of year.

But all that keeps popping into my head is how truly grateful I am.

How grateful I am that I can reach all of you with one click, and that you guys actually care enough about what I have to say that you subscribed to this list in the first place.

I am truly honored and humbled that you give me the opportunity to share my life’s purpose and passion with you a couple of times a week.

I sit back and think about how far TTS has come, and how all of you made that possible.

When I first opened Tutela Training Systems in Clark I created our mission statement. That is, to educate, motivate and inspire everyone to become the best version of themselves, mentally and physically.

It doesn’t matter if you are a raw beginner, experienced lifter, athlete, male or female, I do my very best to help give every single one of you all that I have to give.

To help guide you on your path.

I speak primarily from my own experiences, and give you guys the advice that was once given to me and applied on myself.

Through trial and error, I have learned so much, not only about training and nutrition, but self-development and life as well.

I have taken classes, seminars, workshops, invested in coaching and read countless books on all of the above topics.

Some of the information has been LIFE CHANGING for me, and I hope that you begin to apply the information that I constantly preach to your own life, because I can tell you from experience how well it has worked for me.

So as a thank you during this holiday season, I want to give you all some advice that can change your life TODAY, in whatever area you feel needs some improvement.

Here we go…

1. Set goals and write them down: If you are serious about a goal, write it down. That alone takes it from just a thought to a reality. READ YOUR GOALS EVERYDAY to remind yourself of what you want. Most people forget which is why they fail.

2. Write out an action plan: Setting a goal is great, however most people don’t have a clue on how to attain it. Beneath the goals you write down, write out a clear step by step action plan on how to achieve them. This gives you clear cut actionable steps that you can take each day that will bring you closer to your goal.

3. Wake up early: Waking up just 15 minutes earlier each day gives you an extra 105 minutes per week, 420 minutes per month and 5,460 minutes per year that you can put towards your goal. That could be applied to any goal you may have. Most people say they don’t have time to …fill in the blank. MAKE THE FUCKING TIME. You want to make more money, change careers, get fit, have better relationships, wake up earlier and work on it.

4. Have a daily ritual: Having a morning routine is something that has changed my life. It has given me the time I need to work on myself and get better, as well as get more work done for my business. On a typical day, my morning ritual goes like this.

6am: wake, bathroom routine.

6:15am-6:30am: meditate

6:30am- 7am: Read

7am: Read goals and action plan for the day

7:05am-7:25am: Walk and listen to educational podcasts or something motivational

7:25am- 8:10am: Write, design programs, design diets, finish any work

8:10am- 8:25am: Breakfast

8:25am: Read passages from Bruce Lee

8:30am: Leave for work and continue listening to podcast

Now your routine does not have to be 2.5 hours right away. You can start with just 15 minutes, but I will bet that you will start getting up earlier and earlier once you see the impact this makes on your life.

5. Do not check any texts, social media or email until you finish your morning routine: Most people are reactive instead of proactive. You are forced to react to your phone or laptop before you can take action on your own life. This is something that has freed up a tremendous amount of my time and allows me to get so much more done.

6. Be completely present: We have a limited time on this earth. This day and age we are constantly distracted. When you are with your family or friends, out to dinner with someone, at an event or just having a conversation, TURN YOUR FUCKING PHONE OFF. I cannot stand when I am trying to talk to someone and they are lost in their fantasy football score. Get the most out of the time you have on this planet and start to focus on the relationships you have with those around you. Talk to people, and truly listen to them. Don’t live distracted. You never know what you are going to miss.

7. Read every day: They say the difference between you today and you five years from now is the people you meet and the books you read. I am far from perfect but I strive to get better every day. If you want to change your life you have to dedicate time to reading books that can help you.

8. Make training and good nutrition a priority: I believe that if you truly want the most of your life you need to consistently train and eat well. How can you be your best if you have no energy and no confidence?  Not to mention increase your chances of living longer and feeling better. Eating real food and hard training will make you better all around. Period.

9. Sleep: If you are not getting adequate sleep each night you won’t have the energy to dominate your life. Sleep 7-9 hours every night.

10. Time block: When you block out your day and focus solely on what you have scheduled for yourself it is much easier to get stuff done. Set time aside for your most meaningful work of the day and eliminate all other distractions. Also don’t forget time for the stuff you enjoy. Hanging with friends and family, playing an instrument, practicing a martial art or sport… It’s important to set time aside for fun. If you are all work and no play you will never be truly happy and burn out fast.

11. Focus on your one big thing for the day: So many people fall into the trap of trying to multitask, thinking they will get more work done. When you try to multitask you end up just being busy and not producing any quality work. When you work off of your time block and focus on your one big thing, instead of many lesser important things, you will get more done in way less time. Trust me, this was an absolute game changer in my life and has helped me in more ways than one. I highly recommend the book “The One Thing” by Gary Keller to help you with this.

12. Work harder than everyone else and create freedom: In order to achieve the things you want you have to execute. And that doesn’t mean just going through the motions. If you want to be great at something, or have great results, you have to work like someone that is possessed. How you do anything is how you’ll do everything, so if you approach something half-assed you can certainly expect half-assed results in other areas of your life as well. I will say with confidence that if I fail at something, it is never due to a lack of effort. Failure is a part of your journey, but when you do fail you must reflect on why. If you realize you could have worked just a little bit harder, make sure that never fucking happens again. When you work your ass off and focus on your one big thing for the day, you will create freedom for yourself that you have been looking for all along.

Take the time to read this post more than once. I know some of the things on here seem overly simple, but that’s just it. We tend to overlook the beauty of simplicity and try to overcomplicate everything. These simple tips are absolutely life changing, and I have spent many hours (and dollars) studying and practicing them.

Don’t be the one to miss out on your true potential because you didn’t take the time to execute. Apply yourself and unleash the greatness living inside. You owe it to yourself and the others around you.

Again, I thank every single one of you that takes the time to read, share and most of all, apply the information I share with you. I promise that I will continue to do my very best and give you everything I got in 2017 to help you take your health, fitness and life to the next level.

I wish all of you a very happy and safe holiday season.

Thanks for reading!

F*ck Your Age

F*ck Your Age

On December 17th 2016, Bernard Hopkins will be fighting one last time to finish out an incredible boxing career.

If you don’t know his story, I recommend you check it out.

In a nut shell, he came from nothing, always got into trouble, ended up in prison and after spending quite some time in jail, he decided he would never go back.

Boxing was his way out.

This month his storybook career comes to a close.

But here is the inspiring part… Not only did Bernard Hopkins make something of himself… Not only did he change his mindset to find a way out of prison and become a boxing legend…

But he will now be fighting his final bout… at the age of 51.


Look around at most people you know in their 50’s.

How many of them tell you “I’m too old to workout”?

How many of them tell you “Once you get to be my age you won’t care about the gym anymore”?

Hell, I hear that from guys in their 30’s!

And I cringe every time I do.

Guys that are only 35 years old say that they “don’t have time to train”.

You don’t have time to train?

So your health, longevity, vitality, energy, wellness, mobility, strength and appearance mean nothing to you?

What kind of example does that set for your children and others around you?

You have to understand that if you don’t take care of yourself physically, you will never become the best version of yourself mentally.

Guys like Bernard Hopkins prove that age is truly just a number, as long as you take care of your body and continue to work on yourself throughout your life.

Your health needs to be prioritized, so stop making excuses about your age and start putting in the work.

Now, you might say “well, Bernard Hopkins is a professional fighter, he’s an outlier”. Maybe you have a point. But what about the “normal” people I have worked with over the years that drastically improved their lives that were well into their 40’s, 50’s and even 60’s?

Guys like Paul Kaplan who at 49 years old, lost 100 lbs, packed on more lean muscle than he’s ever had in his life and has 10 x’s more energy than any twenty year old I have ever met.ed50a6_712387909e0944cbb3a5a364e63e6d03-mv2

Or women like Maureen Melody that started training for the first time in her mid-fifties and lost 45 lbs. of fat, drastically improved her blood work and felt better than she ever had in her life.

Come into my gym and these people will tell you first-hand how training improved their lives.

It is sad to see that as most people age, they stop caring about themselves. In so many ways, they stop living.

Diabetes, high blood pressure, depression and medication has become the norm, combined with a laundry list of other issues.

That is not the way life is meant to be!

Invest the time and money into yourself, so you can do the things you want to do in your life. Do not just work, retire and die! Stay active, eat well, and enjoy your life as you age.

Both guys still train and look better than guys over half their age.

When you are that age would you rather be fit, traveling the world and playing with your grandchildren, or lying in bed shoveling pills down your throat?


Sickness and medication do not have to be your destiny.

Common does not mean normal, so do not accept illness as something that is completely out of your control. Obviously there are things people are faced with that could not be avoided.

However there are many cases where illness and disease could have been prevented, so stack the odds in your favor. 

You get one life. One shot to become the person you want to be. And you can become that person at any age. I don’t care if you are already in your 70’s, it is never too late to reinvent yourself.

And that begins with changing your mindset.  

Accepting that you are responsible for your outcome and that no matter how beat up you are you can always change.

Hopefully if you are reading this you are just as inspired by Bernard Hopkins as I am and realize that if he is 51 years old and still competing at the highest level possible, against guys a fraction of his age, then you can get to the gym for a few hours a week.

Stay active, stay strong and control your destiny.

I’ll catch you guys next week.