3 Truths That Helped Me Get To 6% Body Fat

The Highly Effective Man

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3 роки тому 22:13

MP3•Головна епізоду

Planning will set you up for success.
Tracking my food is my best friend.
Allowing flexibility is necessary.

That's it!
I break down each of those truths in this podcast. Give it a listen and take notes. Enjoy.
If you enjoyed this podcast and you want to learn the "5 Rules To Operate Like the World's Elite" then download "The Navy SEAL Blueprint for Overcoming the Odds" at http://thesealblueprint.com/
Thank you!

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70 епізодів

#Fitness #JP Bolwahnn

3 Truths That Helped Me Get To 6% Body Fat

The Highly Effective Man

published 3 роки тому

Поширити

MP3•Головна епізоду

Planning will set you up for success.
Tracking my food is my best friend.
Allowing flexibility is necessary.

Send us a text

70 епізодів

#Fitness #JP Bolwahnn

Усі епізоди

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11:22

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23 weeks тому12:30

12:30

Imagine transforming every aspect of your life with just a 1% improvement each day. That's exactly what the British cycling team did under Sir David Brailsford, evolving from underperformers to Olympic champions. In this episode, I, JP Bolwahnn, unpack how this powerful strategy of marginal gains has influenced my own life journey from being a Navy SEAL to embracing roles as a college football player, firefighter, and coach. By focusing on small, manageable changes, anyone can achieve monumental success over time. Whether it's perfecting a push-up or making healthier meal choices, these incremental improvements can make a significant impact on your fitness, mindset, and nutrition goals. Join me as we explore the importance of discipline, focus, and unrelenting self-improvement. This episode isn't just for elite athletes; it's for anyone ready to elevate their life and become the best version of themselves. I invite you to subscribe to the Highly Effective Man podcast for ongoing inspiration and to join our community for support and accountability. Together, we'll embrace the spirit of continuous growth and purposeful living. Your feedback is more than welcome—it's essential as we strive to reach and positively influence more lives. Join the Brotherhood – Transform Your Life Now! Send us a text…

The Highly Effective Man

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Crush the Holidays: Stay Fit, Energized, and In Control Without Sacrificing the Festivities 10:05

24 weeks тому10:05

10:05

As the holiday season approaches, chaos seems unavoidable, but what if you could stay on top of your fitness game without missing out on the festive fun? Former Navy SEAL turned life and fitness coach JP Bolwahnn shares his personal journey of maintaining discipline amidst the holiday frenzy. He emphasizes that the key isn't achieving perfection but developing a flexible strategy that keeps you moving forward. Discover how even short bursts of exercise can be powerful tools for maintaining your fitness routine, and learn the art of integrating workouts seamlessly into your holiday schedule. By prioritizing fitness, you gain control over your time, ensuring holiday hustle doesn't derail your progress. When it comes to indulging in holiday feasts, JP offers a fresh perspective, urging you to think of meals like a budget—spend wisely on what truly matters. Say goodbye to guilt by focusing on portion control and striking a balance between proteins, carbs, and fats. Listen in to understand how strategic fasting and mindful eating can revolutionize your holiday dining experience. With JP's tactical survival guide, not only can you relish the holiday traditions, but you can also emerge from the season feeling fit, energized, and in control. "Join the Brotherhood – Transform Your Life Now!" Send us a text…

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1
The 3-Step Formula for Overcoming Inconsistent Motivation 14:02

25 weeks тому14:02

14:02

Unlock the secret to maintaining unshakeable motivation with insights from JP Bolwahnn, a seasoned Navy SEAL and life coach. Have you ever wondered why motivation often fizzles out when you need it most? Discover the transformative power of anchoring to a deeper purpose, and learn how to build a non-negotiable system that keeps you on track, regardless of how you feel. JP shares the essential three-step formula to overcome the pitfalls of fleeting motivation by focusing on purpose, systematic habits, and the impact of tracking small wins. This episode is your guide to fostering a mindset and routine that supports long-term consistency and productivity. Join a journey towards becoming the best version of yourself by connecting with the Highly Effective Man Podcast Community. Here, you'll find a network of like-minded individuals dedicated to personal growth and purposeful living. Gain valuable insights by subscribing to the podcast and leaving reviews to help expand our reach. This is more than just a podcast; it's a call to action for those ready to elevate their lives. Embrace the support, accountability, and camaraderie that comes with joining our community, and start striving towards your highest potential today. "Join the Brotherhood – Transform Your Life Now!" Send us a text…

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1
Master Your Life: The 5-Step Blueprint for Becoming the Highly Effective Man 13:43

26 weeks тому13:43

13:43

In this episode of The Highly Effective Man , I take you behind the scenes of my latest project: The Highly Effective Man Masterclass . This masterclass is the ultimate blueprint for achieving success in every area of your life. It’s designed for busy men who want to break through barriers, reclaim their strength, and live with purpose. We’ll explore the five core principles: Constructing the Warrior Body, Sharpening Emotional Resilience, Identifying the Higher Purpose, Operating with Mental Authority, and Seeking Mentorship and Coaching. I’ll share personal stories, practical lessons, and a roadmap to help you transform your potential into unstoppable success. Don’t miss this episode if you’re ready to build your best self. Let's Go!!! "Join the Brotherhood – Transform Your Life Now!" Send us a text…

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Unbreakable Mental Resilience: Transform Stress into Focused Action: Secrets from the Navy SEALs and High Level Athletics 19:56

27 weeks тому19:56

19:56

Unlock the secrets to unbreakable mental resilience with insights from JP Bolwahnn, a former Navy SEAL turned life and fitness coach. Ever wondered how elite athletes and military professionals manage stress under pressure? This episode promises to transform your approach to stress management with three powerful strategies: crafting a game plan, mastering the art of breath control, and embracing discomfort to forge a resilient mindset. By adopting these techniques, you’ll be equipped to convert stress into focused action and tackle life's challenges with unwavering confidence. Join JP as he shares personal stories of overcoming physical limits, including his journey of playing college football at 33. Discover how the same breath control techniques that helped him conquer the intense SEAL training pool competency test can shift you from panic to calm, even in the most high-pressure situations. Through structured routines and mental conditioning, learn how to respond with purpose amid chaos and prepare yourself to handle adversity with strength and determination. Whether you’re an athlete, a professional, or just looking to enhance your mental toughness, this episode is packed with actionable insights to elevate your resilience. Start transformation here: https://www.skool.com/thehighlyeffectiveman/about Send us a text…

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1
Top 3 Fitness Roadblocks Every Busy Man Faces (And How to Crush Them!) 15:45

28 weeks тому15:45

15:45

In this episode of The Highly Effective Man , we tackle the three biggest obstacles standing between busy men and their health and fitness goals: lack of time, inconsistent motivation, and information overload. Discover simple, actionable strategies to incorporate fitness into your life, boost your energy, and find clarity amidst the noise. This is your roadmap to creating a sustainable lifestyle that aligns with your priorities—without hours in the gym or complicated diets. If you’re a busy man looking to be healthier, stronger, and more focused, tune in to learn how small shifts can yield powerful results. "Ready to Level Up? Join The Highly Effective Man Community with Driven Men Like You! Click Below to Join Now!" https://www.skool.com/thehighlyeffectiveman/about Send us a text…

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Unlocking Your Potential: 5 Strategies to Take Control of Your Day with JP Bolwahnn 11:01

29 weeks тому11:01

11:01

Ever feel like there's never enough time in the day? Former Navy SEAL and life coach JP Bolwahnn is here to shatter that illusion and empower you to reclaim your day. In this episode of the Highly Effective Man podcast, we promise to equip you with five actionable strategies to take control of your schedule and optimize your productivity. You'll learn how to integrate short, high-intensity workouts into your routine, effectively meal prep with minimal time investment, and leverage the power of time blocks to keep you organized and focused. JP shares insights on the common misconceptions around time management and how they can hinder your progress in fitness, family, and personal passions. Discover how using digital tools like calendars and incorporating the two-minute rule can transform the way you approach daily tasks. Embrace these methods to create momentum, clear mental clutter, and become the highly effective man you aspire to be. Get ready to unlock your potential and make every moment count. Join The Highly Effective Man Community here: https://www.skool.com/thehighlyeffectiveman/about Send us a text…

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1
Building a Resilient Mindset: Techniques to Develop Mental Toughness 18:25

30 weeks тому18:25

18:25

In today’s episode of " The Highly Effective Man" , we’re talking about building mental toughness — a must for any busy man looking to thrive in all areas of life. Whether you’re balancing a demanding career, family responsibilities, or trying to stay fit, developing a resilient mindset is key to pushing through challenges and performing at your best. We’ll break down 5 proven techniques to help you build mental strength: from mastering positive self-talk and getting comfortable with discomfort, to tapping into your reserve power when you feel like you’ve hit your limit. Plus, learn how to use gratitude practices to shift your mindset and develop a daily routine that builds mental resilience. If you’re a busy man over 35 looking to boost your mental toughness, improve your fitness, and unlock your full potential, this episode is packed with actionable strategies to help you stay strong, consistent, and effective in your everyday life. Send us a text…

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1
Strength Training After 35: How to Build Muscle and Stay Injury-Free 14:11

31 weeks тому14:11

14:11

Are you over 35 and wondering how to build muscle while staying injury-free ? In this episode of The Highly Effective Man , Navy SEAL veteran and fitness coach JP Bolwahnn reveals the best strength training tips for men over 35 . Learn how to optimize your workouts with compound movements , improve mobility , and boost recovery to prevent injuries. We’ll also explore the importance of checking your hormones and consulting with a doctor to ensure you're training wise as you age. Whether you're just getting back into fitness or looking to take your routine to the next level, this episode will teach you how to build muscle , stay lean, and maintain peak performance well into your 40s, 50s, and beyond. Listen now to learn how to tailor your strength training for long-term success. Opt Health (Click here to speak with a doctor and get your blood checked) https://app.getopt.com/signup?promo=OPT,30MEM6 Join JP's community at The Highly Effective Man Community, where you can chat directly with JP and other like-minded men pursuing peak fitness and health. https://www.skool.com/thehighlyeffectiveman/about Send us a text…

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1
Time Management for the Highly Effective Man - How to Fit Fitness, Family, and Work into Your Schedule 20:24

32 weeks тому20:24

20:24

Struggling to balance fitness, family, and career? In this episode of "The Highly Effective Man", host JP Bolwahnn, a 13-year Navy SEAL veteran, college athlete, firefighter, and life coach, breaks down real-life strategies to master *time management* and fit everything into your day without sacrificing your health, relationships, or career goals. Discover how to prioritize like a pro, build routines that stick, and use time blocking to stay focused and efficient. Learn practical tips for combining fitness with family time, cutting out distractions, and saying ‘no’ to time-wasters that pull you off course. Whether you're a busy man over 35 trying to maintain peak fitness while balancing a demanding career and family life, or just looking for ways to maximize your productivity, this episode will give you the mindset shifts and tools you need to reclaim control of your time and become "The Highly Effective Man". Kickstart your goals and unlock The Highly Effective Man within you by connecting with JP and other like-minded men here: https://www.skool.com/thehighlyeffectiveman/about Send us a text…

The Highly Effective Man

1
How to Train Like an Athlete - Elite Training Principles You Can Use in Your Routine 17:23

33 weeks тому17:23

17:23

In this episode of "The Highly Effective Man" podcast, we dive deep into "elite athlete training principles" that everyday men can apply to transform their workouts and maximize performance. Host JP Bolwahnn, a 14-year Navy SEAL veteran, college football player, and life/fitness coach, shares his personal experience training like an athlete and the methods that kept him strong and resilient—even with a busy life. Learn how to train for performance, not just aesthetics, incorporate periodization for consistent progress, master recovery strategies, and dial in your nutrition to fuel peak performance. Plus, discover how to train your mind just as much as your body, using mental resilience tactics practiced by elite athletes. Whether you’re looking to build strength, improve endurance, or become more effective in all areas of life, this episode is packed with actionable insights. Tune in to take your training—and your life—to the next level. Send us a text…

The Highly Effective Man

1
Dealing with Setbacks: How to Bounce Back from Injury or Missed Goals 21:11

34 weeks тому21:11

21:11

In this episode of "The Highly Effective Man" podcast, we tackle one of the toughest challenges in any fitness journey—dealing with setbacks. Whether it’s recovering from an injury or missing a major goal, setbacks can derail your progress if you let them. Hosted by a 13-year Navy SEAL veteran, former college football player, firefighter, and fitness coach, this episode gives you practical strategies to bounce back stronger than ever. Learn how to reframe your mindset, adjust your goals, and build resilience to overcome any obstacle life throws your way. Tune in and discover how setbacks don’t define your journey—your comeback does. Perfect for busy men looking to master discipline, fitness, and mindset. Join the Highly Effective Man Community a get direct access to JP and like-minded men to help you unlock the Highly Effective Man within you. Click on the link below. https://www.skool.com/thehighlyeffectiveman/about Send us a text…

The Highly Effective Man

1
Fitness for Longevity: How to Stay Fit and Healthy as You Age 14:58

35 weeks тому14:58

14:58

In this episode of The Highly Effective Man , host JP Bolwahnn—Navy SEAL veteran, fitness coach, and firefighter—dives into one of the most important topics for men over 35: fitness for longevity . As we age, it’s crucial to shift our mindset, focus on building strength, maintaining mobility, and mastering recovery to ensure we stay fit, strong, and energized for decades to come. JP breaks down practical strategies you can implement to keep crushing your fitness goals in your 40s, 50s, and beyond. Learn how to: Shift your mindset from short-term gains to long-term health Strengthen your muscles and protect your joints with smart training Master the balance of consistency over intensity Optimize your nutrition for maintaining muscle and burning fat Prioritize recovery, including sleep and active rest Enhance mental fitness and stay sharp as you age Harness the power of community to stay motivated and accountable Whether you’re feeling the effects of aging or just looking to future-proof your health, this episode is packed with actionable insights to help you live strong, healthy, and pain-free. Ready to age like fine wine? Tune in to discover how you can stay fit for life. Connect with JP and other like-minded men here: https://www.skool.com/thehighlyeffectiveman/about Send us a text…

The Highly Effective Man

1
The Power of Routine: How Daily Habits Can Transform Your Health 12:33

36 weeks тому12:33

12:33

In this episode of The Highly Effective Man , host JP Bolwahnn—13-year Navy SEAL veteran, firefighter, fitness coach, and jiu-jitsu practitioner—dives deep into the power of routine and how small, daily habits can completely transform your health, fitness, and mindset. If you're a busy man juggling work, family, and personal goals, this episode is packed with practical tips you can implement right away. Discover the impact of a solid morning routine, simple yet effective nutrition strategies, quick bodyweight workouts, and an evening power-down ritual to set you up for success. Learn how to win the day, stay consistent, and unlock lasting results without sacrificing time or energy. Whether you're just starting or need a routine refresh, this episode is a game-changer for anyone looking to elevate their health and productivity. Connect with JP and like-minded individuals at https://www.skool.com/thehighlyeffectiveman/about Send us a text…

The Highly Effective Man

1
The Role Self Discipline in Success: Building and Maintaining Discipline in Your Health Journey 13:00

36 weeks тому13:00

13:00

In this episode of The Highly Effective Man, host JP Bolwahnn, a 13-year Navy SEAL veteran, former college football player, and now firefighter and life coach, breaks down the key role self-discipline plays in your health and fitness journey. It’s not about motivation—it’s about showing up every day, even when you don’t feel like it. Learn how to build discipline from the ground up, maintain it over time, and leverage it to achieve long-term success in your fitness, nutrition, and life goals. Whether you're a busy man in your 30s or beyond, this episode will push you to take control and push past your limits. No excuses, just results. Tune in to learn how to transform your mindset and create the discipline that leads to freedom and success. Connect with JP and The Highly Effective Man Community by clicking the link below: https://www.skool.com/thehighlyeffectiveman/about Send us a text…

The Highly Effective Man

1
Mission Planning For Weight Loss 11:12

3 years тому11:12

11:12

Mission Planning for Weight Loss is about being prepared. It's about thinking ahead and all contingencies that could happen. A weight loss goal is nice. A weight loss mission is better. When we think about all the things that can trip us up and come up with strategies and skills to overcome those obstacles we become unstoppable. To join my next men's group visit: https://www.thewarriorbody.com/ Send us a text…

The Highly Effective Man

1
The Top 3 Most Common Weight Loss Myths That I Hear 15:27

3 years тому15:27

15:27

With my next Men's Group starting next week and a big part of it being about nutrition, I wanted to share with you guys the most common weight loss myths I hear. Carbs make you fat I have to do a crazy amount of exercise to lose weight. I can outwork my diet Every one of those statements is false. If you haven't cracked the code on nutrition or want to be leaner then I highly encourage you guys to check out my "Warrior Ready" program that starts next week. It's a Men's coaching program where we meet weekly on zoom. We cover everything from nutrition, mindset, habits, and accountability, and all in a group format. Go to https://www.thewarriorbody.com to learn more. Thank you for listening and LET'S GO!!! Send us a text…

The Highly Effective Man

1
Save This Podcast For The Next Time You Need Happiness In Your Life 15:11

3 years тому15:11

15:11

This podcast was inspired by a short reel I saw on Instagram of Gary V talking. In this reel, he says, "if this is the first time you have heard of me and you plan on listening to me for the next 50 years, I'm going to talk about self-awareness, happiness, and work ethic!" I heard that, and it got me thinking. If I had to break my coaching down and what I'm about what would they be? This is what I'm about: Health Habits Happiness Everything I coach is about these 3 topics. I both pursue this in my life and strive to help others do this in their lives. I share what I believe are the keys to happiness. Give it a listen and let me know what you think. If you want to learn more, check out "The Navy SEAL Bluprint For Overcoming The Odds" I put together. Its "5 Rules So That You Can Operate Like A Warrior." You can download it at: http://www.thesealblueprint.com Please don't forget to leave a review wherever you listen to this. Thank you for listening. Send us a text…

The Highly Effective Man

1
The Unexpected Gift That Death Can Bring 17:45

3 years тому17:45

17:45

This episode is a little more personal and a little more serious than you might expect. Unfortunately and fortunately I've been closer to death than I would like. It has taught me valuable lessons about life and making the most of it. Unfortunately, some of the closest people to me have served as lessons. Three ideas I talk about in this episode: Our minds play a big role in how we feel and react toward death How can we use this experience as a source of motivation and love (The Gift)? How can take advantage of this gift? Please listen and let me know what you think. Thank you for your continued support. The best compliment you can give me is to share this episode with someone. Join my email list and get tips and advice on Health, Fitness, and Mindset. http://thesealblueprint.com/ Send us a text…

The Highly Effective Man

1
The Missing Decision (Why Setting Goals Without Doing This One Thing Is Killing Your Results 18:20

3 years тому18:20

18:20

There is a big difference between a goal and a decision. When making goals, it's a "maybe I'll do it, maybe I won't" With a DECISION it's going to happen! In this episode, I talk about some of the things that went through my mind that helped me get through Navy SEAL training when I was 19 years old. I also talk about 3 questions you must consider when making big decisions that could be difficult to accomplish. These three questions are: What would be pleasurable about making this decision? What would be painful about not following through on this decision? Do I have the right mindset to accomplish this decision? Listen to how I talk about how my experiences and what led me to these three questions. Follow me on Instagram: https://www.instagram.com/jpb.coaching/ Go to my website: https://www.higherlevelcoaching.co/ Thank you for your support! Send us a text…

The Highly Effective Man

1
3 Truths When It Comes To Accomplishing Great Things 16:07

3 years тому16:07

16:07

This episode was inspired by a quote that I read the other day: "If you continue this simple practice every day, you will obtain some wonderful power. Before you attain it, it is something wonderful, but after you attain it, it is nothing special." ~Shunryu Suzuki. I read that quote and it got me thinking about a conversation I had with some friends. (Sharran Srivatsaa and William Branum). They were basically calling me out for not sharing interesting stories of my past. And this isn't the first time they have called me out. This quote spoke to me and made me think about why that might be. And what I thought I would share with you are the 3 truths I believe you will come across as you accomplish great things. You must be clear on what you want You must do deliberate practice consistently Your perspective on what was great (or challenging) will change. Give it a listen and let me know what you think. Download "The Navy SEAL Blueprint for Overcoming the Odds" here: http://thesealblueprint.com/ Send us a text…

The Highly Effective Man

1
What It Takes to Construct the Warrior Body 21:38

3 years тому21:38

21:38

In this episode, I talk about what it takes to build the Warrior Body. The Warrior Body is a lean mean get'er done machine. We are strong, flexible, agile, and possess great cardio and stamina. We are not limited by our physical abilities. We talk about: What does the warrior body look like on the outside? What does it look like on the inside? And finally, how do we go about constructing our warrior body? Looking good and being in shape is just half of the equation. The interior needs to match the exterior. We must be equally healthy on the inside as well as the outside. For more information on how you can operate at a higher level like the world's elite, download "THE NAVY SEAL BLUEPRINT FOR OVERCOMING THE ODDS" at http://thesealblueprint.com/ "5 Rules to Operate Like the World's Elite" Send us a text…

The Highly Effective Man

1
3 Truths That Helped Me Get To 6% Body Fat 22:13

3 years тому22:13