For the first time ever, I am teaching civilians the exact system used by bomb disposal soldiers to develop mental resilience. So you, too, can overcome "the tough days."
For the first time ever, I am teaching civilians the exact system used by bomb disposal soldiers to develop mental resilience. So you, too, can overcome "the tough days."
In this episode, we delve into the fundamental principles of building a physically strong and healthy body.
The discussion emphasizes the importance of prioritizing physical health and placing key activities like workouts at the beginning of the day to ensure consistency.
Learn about the two primary predictors of longevity and health: VO2 max and muscle strength.
The episode provides actionable insights on how to structure workouts to maximize benefits, whether through high-effort cardio or resistance training.
Drawing from military training experience and scientific data, this comprehensive guide simplifies complex concepts into practical steps for achieving long-term health and fitness goals.00:00 Introduction to Building a Strong Body00:26 The Importance of Physical Threshold and Robustness02:36 Prioritizing Health and Fitness05:27 The Non-Negotiable Nature of Workouts09:22 The Surprising Benefits of Exercise12:44 Understanding Effective Workouts16:04 Cardio and VO2 Max Explained19:38 Strength Training Fundamentals22:34 Engaging Multiple Muscles for Maximum Benefit23:14 The Importance of Proper Form24:05 Making Exercise Fun and Intentional25:29 Understanding the Basics of VO2 Max and Strength Training27:56 Avoiding Common Exercise Mistakes36:01 The Value of Robustness Over Optimization43:45 Practical Tips for Incorporating Strength Training45:48 Conclusion and Next Steps
Watch on YT:
We explore the three critical arenas of mental strength—body, mind, and team—to help you become unbreakable in the pursuit of your goals.
Whether it's athletic success, personal growth, or tackling life's toughest challenges, this training covers essential strategies to develop physical resilience, emotional control, and a supportive network.
Discover how to push beyond your familiar zone into a realm of adventure that fosters true mental toughne.
Engage with real-world tests, live coaching, and a community-driven bootcamp experience designed to keep you accountable and on track towards achieving your dreams.
00:00 Introduction to Mental Strength
00:45 The Importance of Big Goals
01:53 Breaking Down Comfort Zone Myths
02:41 Relevance and Core of the Training
04:07 Understanding Mental Strength
14:39 Physical Resilience and Its Importance
23:56 Emotional Control and Reactive Behavior
36:19 The Missing Piece in Mind and Body Framework
38:39 Facing Fear and Adrenaline
40:15 The Importance of a Supportive Team
41:30 Honest Feedback and Accountability
43:27 Mind, Body, and Team: The Three Pillars
52:39 Exiting the Comfort Zone
01:01:35 The Unbreakable Mind Bootcamp
01:04:26 Q&A and Final Thoughts
Apply for the 6 Weeks to an Unbreakable Mind Boot Camp!
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
You’re not here to just do a workout—you’re here to do the right workout. This 44-minute strength & cardio session focuses on heart-centered training, moving with purpose, and pushing past mental and physical limitations.
We work in 4-minute high-intensity blocks with 3-minute recovery, combining strength and cardio for maximum impact. Along the way, you’ll be challenged to adapt, stay focused, and use proven mental tools like box breathing when the “monsters” show up.
📍 Session Breakdown:
4 min high-intensity effort
3 min recovery (active or passive)
Tools: breathwork, focus cues, and adaptation strategies
Post-workout debrief: Start / Stop / Continue
💭 Key Mindset:
Don’t just move—train with intent
Adapt when obstacles arise
Breathe through discomfort
Make every minute count
🧠 “You’re not just here to do things. You’re here to do the right things.”
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
This 44-minute VO₂ Max workout isn’t just about cardio—it’s about learning how to breathe through chaos, push past hesitation, and stay locked in when your mind screams to stop. This is Unbreakable Mind 16: a masterclass in inner control.
📍 Session Breakdown:
15 min warm-up: low → medium → high intensity
8 rounds: 1 min all-out + 1 min recovery
Focus on breathwork, zone awareness, and pacing
End with a full debrief: Start / Stop / Continue
💭 What You'll Train:
Breath as your fuel
Mental override of doubt and discomfort
Recovery efficiency under time pressure
Emotional control during physical fatigue
🧠 “VO₂ Max is the IQ of your body. How high can you go—and stay there?”
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
This 44-minute functional strength workout is built around the Always Possible Exercise (APE)—a simple, adaptable, no-equipment movement you can do anywhere, anytime. Designed to remove every excuse, this workout focuses on physical training and mental resilience.
Whether you’re in a hotel room, airport, or tiny apartment, this session shows you how to adapt movements to your needs while training your ability to handle the unknown.
📍 Session Highlights:
APE variations for any fitness level & space
Warm-up & mobility integration
Hollow hold core work with breath control
Mental training: identify, redirect, and reinforce useful thoughts
“Push or Cruise” – choose your intensity
Finish with After Action Review (AAR)
💭 Key Mental Strength Lessons:
Remove all excuses
Adapt to your circumstances
Redirect unhelpful thoughts into useful ones
Reinforce the mindset you want to keep
🧠 “Do something every day. No excuses.”
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
Welcome to Unbreakable Mind 44 – July 17, a session focused on one of the most critical skills in mental strength: zone switching. In this 44-minute workout, we train your ability to shift from intensity (red zone) back to calm focus (yellow zone) and full recovery (green zone) with speed, intention, and control.
🔹 Session Format:
Dynamic warm-up using APE/modified movement
Red Zone sprints (30 sec effort)
Yellow Zone recovery (movement + breath)
Focus practice: breathing, presence, and pacing
After Action Review: Start / Stop / Continue
💭 Mental Themes:
Learning to return to calm after chaos
Recognizing your body's signals and adapting
Using focus to override automatic stress responses
Reclaiming control in moments that typically own you
🧠 “It’s not about never reacting. It’s about shortening the time it takes to return to control.”
From the Uber fight story to breath-based transitions, this is practical mental training disguised as a physical workout.
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
This 44-minute functional strength workout focuses on one of the hardest challenges we face in life: the unknown. You won’t know what exercise is next, how long it will last, or how many reps you’ll need to do. Instead, you’ll train your ability to stay calm, adapt, and keep moving—even when you don’t have the answers.
📍 Session Breakdown:
Warm-up & breathing drills (box breathing, activation breath)
Repetition-based intervals with surprise structure
Scaling options for all fitness levels
Focus on yellow zone training (deep work & focus)
After Action Review (AAR): Start / Stop / Continue
💭 Mental Strength Themes:
Training comfort in discomfort
Handling the unknown with focus & breath
Redirecting unhelpful thoughts into useful ones
Building resilience in uncertain situations
🧠 “The most scary thing isn’t the hard workout—it’s the unknown. But once you face it, you can own it.”
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
This powerful session reminds us why we show up—even when it’s hard. In the middle of physical discomfort and emotional resistance, you’re invited to reframe pain, reframe effort, and choose perspective.
💭 Key Reflection:
“Even if life sucks, it’s a very good place to be.”
Gabriel grounds us in the reality that this is the best time in history to be alive—even if it doesn’t always feel like it. So what do we do with that truth? We keep showing up. We do the reps. We build the mind that can hold the chaos and still move forward.
🔹 What You’ll Get:
Mental reframes for hard moments
Historical and present-day perspective
A reminder that your suffering has space and meaning
A call to recommit—no matter the noise, pressure, or resistance
📌 You’re not training to avoid hard things. You’re training to meet them with strength.
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
This 44-minute VO₂ Max workout is pure discipline: structured intervals designed to test your heart, lungs, and mental toughness. You’ll cycle through warm-ups and 10 rounds of all-out effort with recovery, practicing how to manage your breath, regulate focus, and stay in control when the pressure builds.
📍 Session Breakdown:
5 min easy warm-up
5 min medium warm-up
5 min medium–high warm-up
10 rounds: 1 min all-out + 1 min recovery
Debrief: Start / Stop / Continue
💭 Mental Strength Training:
Breathwork to stay calm under load
Choosing Push or Cruise with honesty
Turning inner doubts into useful thoughts
Recognizing body signals & adjusting wisely
🧠 “VO₂ Max is the IQ of your body—how high can you go and still stay present?”
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
Welcome back, team. UM44 is here to build your VO2 max and sharpen your mental edge. This isn’t just a physical test—it’s about choosing how you show up when it gets uncomfortable.
🔸 Workout Breakdown
15 min progressive warm-up
6–8 rounds of: 1 min high-intensity + 1 min recovery
Mental cues & monster awareness
After Action Review (AAR): Start, Stop, Continue reflections
You’ll be guided into the yellow zone—where clarity and readiness meet—and taught how to navigate distractions (red zone) or disengagement (green zone) with intention.
💭 Final Boss Reminder: It’s not just how fast you move, but how honest you are with what comes up during the hard parts. Metacognition is part of the game. Let’s train it.
Drop your start/stop/continue takeaways in the comments so we can all level up together.
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
Welcome to UM44 – June 23, your weekly VO2 Max test of focus, grit, and physical performance. This isn’t about coasting—it’s about going all out for 30 seconds at a time, pushing your mental and physical limits round after round.
🔹 Session Format:
5 min slow warm-up
5 min medium warm-up
5 min high-intensity prep
10 rounds: 30s ON / 30s OFF
AAR (After Action Review): Start / Stop / Continue
This is your arena to test your limiters, slay your monsters, or make friends with them. The focus? Maximum intensity, full presence, and quick recovery.
💭 Reflections:
What did you set out to do?
What actually happened?
What will you start, stop, and continue next time?
📌 Bonus insight: If your muscles burn out before your heart rate peaks—adjust the movement. We’re training VO2 max, not just fatigue.
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
This 44-minute VO₂ Max workout takes you to the beach for a session built on discipline, awareness, and choice. You’ll run through structured intervals that test not only your lungs and legs, but your ability to regulate thoughts, emotions, and recovery.
📍 Session Breakdown:
5 min easy warm-up
5 min medium warm-up
5 min medium–high warm-up
8 rounds: 1 min push + 1 min recovery
After Action Review (AAR): Start / Stop / Continue
💭 Mental Training Themes:
Choosing your day: Push or Cruise with honesty
Using breath to stay calm under pressure
Recognizing body signals before burnout
Tools to face your “monsters” in the arena
Connecting training to real-life stress management
🧠 “It’s simple, not easy: breathe, move, recover, repeat.”
Get the full training here:
https://Skool.com/unbreakablemind
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
In this Uganda-inspired edition of Unbreakable Mind 44, we train not just your VO2 max—but your ability to stay focused while physically taxed and mentally distracted. Welcome to chaos practice: working out while solving a real-world task.
🔹 Session Format:
44 minutes of mind-body training
Unknown workout structure (Thursday-style)
Task: Choose a real-life problem to solve mid-workout
Two-breath recovery system: movement + micro-rests
Final debrief using Start / Stop / Continue framework
This is your field test for focus. You’ll learn how to keep thinking clearly while your body’s under load, and why this skill is critical when real life hits with chaos stacking and pressure.
💭 Highlights:
Movement as a vehicle, not the goal
Practicing cognitive clarity under fatigue
Military-inspired readiness: perform → breathe → execute
📌 “Fitness isn’t the end—it's what gets you in position to solve the actual problem.”
Get the full training here:
https://Skool.com/unbreakablemind
Motivation fades. Talent runs out.
But grit? That’s the one trait that predicts who actually crosses the finish line.
In this episode:
📦 The 12-question test that reveals your true grit score in just 5 minutes
🔥 Why most people confuse “working harder” with building grit (and why it fails)
🧠 How to spot the exact places you’re most likely to quit on yourself
🎯 What your score means for your long-term goals
🛠️ A simple challenge you can start today to raise your grit level
This one’s for anyone who wants proof — not just hope — that they’ll stick to their biggest goals.
Take the test.
Grit isn’t a guess. It’s measurable. And once you know where you stand, you can train it higher.
Angelas Website:
https://angeladuckworth.com/research/
P.S.
Inside Unbreakable Mind, we use this test as the starting point for your training — then build the daily practices that move your score up.
Start here: unbreakablemind.co
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
In this special version of Unbreakable Mind 44, you're not just training your body—you’re training your ability to stay focused inside the unknown. No timers. No routine. Just you, the discomfort, and your thoughts.
🔹 What to Expect:
Unknown movement durations and recovery times
Focus drills using Snoop D.R.E. (Detect → Redirect → Energize)
Real-time mindset coaching
AAR (After Action Review): Start / Stop / Continue reflection
Distractions, noise, and discomfort—on purpose
This isn’t your typical workout. It’s a test of awareness, mental control, and emotional resilience. Every boring moment, every random sound, every stray thought becomes the arena.
💭 Questions to sit with:
Can you stay in the yellow zone—even when your mind wants to wander?
What thoughts came up, and how did you respond?
What do you need to start, stop, and continue doing?
This is not for show. It’s real training. No fluff. No hype. Just you and the work.
Get the full training here:
https://Skool.com/unbreakablemind
👉 Join the free 7-day Mental Strength Challenge: https://sancusleadership.kit.com/msc
Unbreakable Mind 44 | 44-Minute Mental Strength Workout (EMOM + Focus Training)
This isn’t just another workout — it’s mental warfare against procrastination, distraction, and self-doubt.
In this session, Gabriel leads you through 44 minutes of intentional, full-body training designed to sharpen your focus, build resilience, and condition your mind for life’s chaos. Using EMOM training, core drills, and real-talk mindset coaching, you’ll learn how to transition between recovery and performance — and why it matters in your relationships, career, and personal growth.
💥 What you’ll get in this episode:
EMOM: Every Minute on the Minute strength and mindset training
Hollow holds & plank work for true core engagement
Mental Zone Mastery: Learn to shift from Red to Yellow to Green states
Real-life applications of focus, intention & presence
Coaching to stop going through the motions and start taking action
Whether you’re an athlete, entrepreneur, or just done with the excuses — this session will stretch your mind and body.
—
🔗 Get the full training here: http://Skool.com/unbreakablemind
Ever found yourself in a moment of emotional reaction—only to regret it later?
In this solo episode of Unbreakable Mind, Gabriel explores the critical shift from reaction to action, and why mastering that gap is the foundation of true mental strength.
Most of us believe our emotions are shaped entirely by what happens around us. Someone cuts us off in traffic—we get angry. A coworker criticizes us—we shut down. But what if those external triggers didn’t dictate how long we stayed in that emotional loop?
Gabriel unpacks how to spot when you're stuck in a reaction state and introduces practical techniques to move deliberately into action. You’ll hear stories from real life (including a heated encounter with an Uber driver), tools from military mental training, and breathing methods you can use immediately.
Whether you’re dealing with stress, conflict, or high-pressure situations, this episode equips you with a framework to act with intention—rather than react on impulse.
Why emotional reaction is natural—but staying in it is a choice
The breathing shift that helps you transition from reaction to action
How to mirror the behavior of your “ideal self” in moments of stress
What stress zones (green, yellow, red, black) are and how to move through them
👉 Join the free 7-day Mental Strength Challenge:
sancusleadership.kit.com/msc
Join the free 7-day Mental Strength Challenge:
https://sancusleadership.kit.com/msc
Welcome to Unbreakable Mind 44 — a 44-minute mental strength training session led by Gabriel, founder of Unbreakable Mind, ex-bomb disposal officer, and ultramarathon runner.
This workout blends scalable physical exercises—like push-ups, squats, and active recovery—with powerful mindset training to sharpen your focus, build resilience, and enhance recovery under pressure. It’s ideal for athletes, leaders, creatives, and anyone committed to building mental toughness. 🌍
Recorded outdoors in Morocco, this session is a real-time farewell to a beautiful place—capturing raw effort, clarity, and intention.
Warm-up to enter the “Yellow Zone” (focused effort state)
10 push-ups per minute format (scale as needed)
Mental focus drills during rest intervals
Recovery as a skill, not an afterthought
End-of-session After Action Review (Stop/Start/Continue)
💬 “It’s not about how hard you go—it’s how deeply you focus.”
Whether you're training for your next ultra, preparing for a high-stakes pitch, or simply seeking more presence in your day—this is your arena to train.
Get the full training here:
Join the free 7-day Mental Strength Challenge
Welcome to Unbreakable Mind #44 — a 44-minute guided VO₂max training designed to push both your physical and mental limits.
In this session, you’ll:
🔥 Perform high-intensity intervals (HIIT)
🧠 Train with proven mental toughness tools
🫀 Boost your cardiovascular endurance
⚔️ Face your inner resistance and overcome it
🧘♂️ Practice rapid recovery and resilience-building techniques
This is more than a cardio workout—this is mental strength training in motion.
Whether you're sprinting, biking, or doing burpees, you’ll learn to master your mind under stress and train like you fight.
Perfect for athletes, high performers, and anyone looking to build grit, focus, and long-term health.
Get the full training here: Unbreakablemind.co
Join the free 7-day Mental Strength Challenge
Welcome to Unbreakable Mind #44 — a 44-minute guided VO₂max training designed to push both your physical and mental limits.
In this session, you’ll:
🔥 Perform high-intensity intervals (HIIT)
🧠 Train with proven mental toughness tools
🫀 Boost your cardiovascular endurance
⚔️ Face your inner resistance and overcome it
🧘♂️ Practice rapid recovery and resilience-building techniques
This is more than a cardio workout—this is mental strength training in motion. Whether you're sprinting, biking, or doing burpees, you’ll learn to master your mind under stress and train like you fight.
Perfect for athletes, high performers, and anyone looking to build grit, focus, and long-term health.
Get the full training here: Skool.com/unbreakablemind
