Ryan discusses the importance of living in the present and not being stuck in the past. He reflects on his own growth, noting improvements in his physique and career shift from corporate to full-time coaching. He emphasizes the need to shift language from "I used to be" to "I am becoming" to align with future goals. He highlights the dangers of glorifying past achievements, which can hinder personal development. He also suggests practical steps like journaling, changing language patterns, and focusing on new visions to foster continuous improvement and avoid stagnation.

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Ryan discusses how fear of success and identity disruption often prevent people from pursuing their most proud achievements. He emphasizes the importance of embodying the future self and taking small, actionable steps towards goals. He advises using meditation, visualization, and making public commitments to align with new identities. He also encourages you to identify and overcome your fears to achieve personal growth and pride in your accomplishments.

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Ryan discusses the importance of mindset in personal growth and fitness, emphasizing the shift from a victimhood mentality to an ownership mindset. He highlights the prevalence of victimhood in society, particularly in the fitness and veteran communities, and stresses the need for personal responsibility. He shares insights from his experience as a retired Army Major and fitness coach, and encourages you to recognize and change your mindset, stack small wins, and embrace feedback to achieve your goals.

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Ryan discusses the often overlooked issue of self-sabotage due to feelings of selfishness in personal growth and self-improvement. He shares a personal anecdote about his fitness journey, where societal judgment and guilt held him back. He emphasizes that self-work builds capacity, making you a better version of yourself, which ultimately benefits others. He advises operating in silence, conducting daily guilt checks, and setting non-negotiables to avoid wasting time. He also argues that prioritizing personal growth is not selfish but essential for being the best version of yourself and contributing positively to others.

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Ryan discusses the impact of self-judgment on personal growth and progress. He reflects on his daughter's wedding, highlighting the emotional journey of fatherhood. He shares his struggles with self-criticism, particularly this year, despite his experience in personal development and fitness. He emphasizes how self-judgment can derail progress, leading to destructive patterns. He suggests shifting to self-compassion, gratitude, and dropping comparisons to foster growth and connection. He also encourages you to identify and reframe judgmental thoughts, promoting a more positive and productive mindset.

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Ryan discusses the difference between speed and urgency, emphasizing that speed is frantic and reactive, while urgency is intentional and purpose-driven. He shares his personal experience of being busy but not making progress, highlighting the importance of forethought and planning. He explains that urgency involves focusing on high-leverage actions, building sustainable motions, and anchoring in a purpose. He advises creating systems and routines, tracking progress, and celebrating small wins to maintain momentum. He also encourages you to audit your daily activities, identify tasks that contribute to speed, and focus on urgent, high-impact actions to achieve your goals effectively.

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Ryan discusses the importance of consistency in fitness transformations. He emphasizes that true transformation requires sticking to a single program for at least 12 weeks without changes. He argues that people often fail because they seek variety and instant results, which leads to boredom and abandonment of programs. He advocates for simple, trackable routines that focus on consistent effort rather than constant stimulation. He recommends books like "Chop Wood, Carry Water" and "Pound the Stone" to help build emotional endurance and mastery. He also highlights the role of tracking metrics like weight, body measurements, and nutrition to measure progress and stay motivated. 

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Ryan discusses how current habits predict future outcomes, highlighting the disconnect between your goals and your actions. He identifies common barriers such as entitlement, fear of discomfort, and lack of clarity. He stresses the need for consistent, intentional actions and deep emotional alignment with your "why." He also advises tracking habits, being honest about them, and seeking support to break free from unproductive cycles and achieve lasting change.

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Ryan discusses the concept of "day one motivation" and how it often fades without a clear, long-term vision. He emphasizes the importance of having a compelling "why" to sustain progress, especially in health and fitness goals. He shares that even high achievers in other areas struggle with maintaining fitness routines. He advises creating a detailed vision of future success, tracking progress, and anchoring habits to build a strong identity. He also highlights the significance of incremental progress and regular check-ins to stay motivated and avoid the "valley of despair."

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Ryan discusses how broken promises and past failures lead to a lack of self-belief, creating a cycle of self-doubt. He emphasizes the importance of small, consistent actions to rebuild trust, such as daily routines like drinking water and walking. He highlights the role of self-talk and the need to honor commitments to yourself. He also encourages you to focus on daily discipline and honest action to change your story and regain self-belief, ultimately becoming unstoppable.

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Ryan discusses the concept of the "victim mentality" and how it hinders personal growth. He emphasizes that many people claim to have "tried everything" without fully committing to their goals. He argues that true progress requires taking full responsibility and making intentional, consistent efforts. He highlights the importance of owning your choices and actions, rather than blaming external factors. He also critiques the culture of victimhood, particularly in the veteran community, and encourages you to reflect on your actions and commitments, urging you to stop making excuses and start taking decisive steps towards your goals.

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Ryan discusses the importance of having a clear vision in life. He emphasizes that motivation is often fleeting and relies on pain points, which can lead to stagnation. He suggests creating a vision statement that includes core values, aligned goals, and a purpose. He explains that a vision statement should align with your true desires and values, using examples like freedom and integrity. He advises you to write and visualize your vision daily to maintain alignment and achieve long-term success. He also encourages immediate action, regardless of the time of year, to start building a purpose-driven life.

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Ryan discusses the importance of aligning your life with core values, purpose, and goals. He emphasizes the need for a clear vision, which includes understanding core values, defining a purpose, and setting aligned goals. He shares personal experiences, highlighting the pitfalls of chasing superficial goals, such as esthetic fitness, without a deeper connection to one's values. He advises setting one goal in each life area (fitness, business, relationships, spirituality) and breaking it down into three habits. The key is to ensure goals reflect personal values and contribute to a fulfilling future, not just societal expectations.

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Ryan discusses the importance of having a clear vision and core values, distinguishing them from mission statements. He suggests identifying core values by reflecting on proud moments and disappointments, and narrowing them down to the top three. He stresses that core values should guide actions in all areas of life, including fitness, business, and relationships. He also advises you to define your values in your own words and integrate them into a vision statement, aiming for clarity over motivation.

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Ryan discusses discusses the importance of quitting goals that no longer serve you. As a retired Army Major and fitness coach, he emphasizes that persisting in unaligned goals can lead to mental health decline, resentment, and low confidence. He shares personal experiences and advises you to redefine success, thank your past self, and pursue new goals that align with your current passions. He highlights that quitting is not a sign of weakness but a step towards maturity and clarity. He also encourages self-assessment to identify and shift focus to more fulfilling pursuits.

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Ryan discusses the importance of living with intentionality and finding your purpose. He emphasizes that purpose provides motivation and direction, essential for a fulfilling life. He shares personal experiences, including his military service, to illustrate how having a clear purpose can drive actions and decisions. He advises you to reflect on your passions and values, and to take intentional actions aligned with your deeper goals. He also highlights that purpose can lead to better health, happiness, and overall life satisfaction, urging you to start living on purpose today.

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Ryan discusses the concept of self-forgiveness and its impact on personal growth. He highlights the emotional weight many individuals carry, often tied to shame and regret, which hinders their progress in fitness and life. He describes common patterns among his clients, particularly men in their 40s who initially show strong motivation but later struggle with maintaining momentum. He also emphasizes the importance of self-forgiveness in overcoming these challenges, urging you to identify and address past mistakes, practice self-compassion, and find lessons in your experiences to move forward. 

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Ryan reflects on his 50th birthday and the negative mindset it triggered. He discusses the societal pressure on fitness coaches to maintain a youthful appearance and the impact of aging on your self-perception. He shares a pivotal moment when his father, turning 71, expressed a desire to be 50 again, shifting his perspective. He emphasizes the importance of gratitude, reframing negative thoughts, and celebrating small wins to foster resilience and positive growth. He encourages you to adopt a growth mindset, focusing on the journey and opportunities rather than age or challenges. 

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Ryan discusses the concept of living on purpose and the impact of past emotional memories on present behavior. He emphasizes how the body holds onto emotional memories, which can inhibit future aspirations. He shares his personal experiences with emotional patterns, particularly anger and fear, and how breath work helped him break free from these cycles. He advises you to become aware of your emotional triggers, practice deep breathing, and consider meditation and breath work to release stored emotional energy. He also highlights the importance of creating space for future aspirations by addressing past emotional baggage.

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Ryan discusses his struggle with self-doubt and how it has affected his consistency in producing episodes. Despite having 130 episodes, he feels the need to reshape his messages and bring fresh perspectives. He shares his experience of recording this episode from a hotel in St. George, Utah, and how a change in environment can help shift one's emotional state. He emphasizes the importance of overcoming self-doubt, which he describes as a powerful emotion that can prevent people from starting new ventures. He also suggests taking small steps, creating a success log, reframing negative self-talk, and seeking proof of progress to combat self-doubt and regain focus.

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