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Healthy Triple Chocolate Shake

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Ingredients:

  • 1 cup almond milk

  • 1 cup ice

  • 1 tsp cocoa powder

  • 1 tbsp chocolate syrup

  • 1 scoop Level-1 Milk Chocolate Protein

Directions:

  1. Layer all ingredients in a blender from liquid to solid, then blend until smooth and thick.

  2. Add whipped cream and/or sprinkles.

*Level-1 Protein is available at The Factory! You can sub other protein powders, but we believe Level-1 is the best to use. Try it, we promise you won’t regret it!

Brady's Top 5 Books

  1. The Bitcoin Standard by Saifedean Ammous

    The Bitcoin Standard was my first real introduction to Bitcoin, and it started me down a rabbit hole about what money really is. This knowledge forced me to relook at the world from a different point of view and has reshaped my thinking. The big takeaway is how money touches and impacts everything in our lives, including your health and food, your time preference and how you think about the future, the decisions you make, the way you spend your time and who you spend it with and much more. This book changed the way I looked at the entire world.

  2. The Art of Learning by Josh Waitzkin

    “The Art of Learning” is all about Josh Waitzkin’s journey to becoming the youngest Chess Grandmaster in history and then going on to become a world champion in Tai Chi by the age of 28. It is a fun read and an unbelievable story. As amazing as it is though, he is very relatable and breaks down how his amazing feats are just him learning about himself and the skillsets that he is working on more efficiently than everyone else. He took every win and loss in anything he was doing as a chance to learn and improve. I highly recommend this book to anyone, but especially young athletes who want to know what it takes to get to the next level.

  3. Relentless by Tim S. Grover

    “Relentless” can be a bit of a slap in the face at times. Just when you think you are pushing yourself, this book shows you just how much further there is to go. Tim Grover is the man who trained Michael Jordan and other top athletes such as Dwayne Wade. Grover takes you through an amazing story of what these athletes put themselves through to reach the pinnacle of sports and business. Their mindset is different than the rest of the world and Grover shows you why, along with the hard truths that go with being the best of the best.

  4. Deep Nutrition by Catherine Shanahan

    “Deep Nutrition” opened my eyes to a different way of looking at our modern diet. When we get back to food that comes straight from the earth your body begins to heal, food tastes better and your overall health and energy increases. This sounds like common knowledge, but this book broke it down to a science for me and I found that it really isn’t that difficult to change the way you eat for the better.

  5. Mindfulness in Plain English by Bhante Gunaratana

    Meditation is a whole new world for me and something I am very much a novice at, but so far, the journey has been amazing. “Mindfulness in Plain English” is one of the first books on meditation that I read, and I found it so helpful. As you progress through the book, the sensations, and experiences you encounter are very accurate to what the author is explaining. For anyone looking to find a little more peace, to slow down their minds or to experience something very different in our everyday lives, I highly recommend this book.

Jesse's Top 5 Books

I love to read. After not reading much for a few years after college, I discovered that my reason for not reading was because I rarely enjoyed what I read. When I discovered that I do enjoy the right books, I dove in and now read between 30-50 books each year. Most of the books I read are non-fiction and business related so that I can grow and develop as a business owner, manager and leader. It was hard enough to narrow down to my favorite five so I will be listing them in no particular order. I believe everyone should read these books. They will provide value to everyone, not just entrepreneurs and business owners. The concepts are wide ranging and will be useful no matter what your profession is.

  1. Extreme Ownership by Jocko Willink

    In a world where everyone has an excuse for everything, choose to take ownership of your outcomes, both good and bad. People are constantly blaming everything on pretty much anything they can outside of their control. The weather, their boss, the economy, politicians, their kids, their upbringing, etc. The list goes on and on. Dare to be different. Dare to take ownership and responsibility for everything. Your life will improve when you start doing. Reading Extreme Ownership is a great way to get in the proper mindset to start. The book won’t change you overnight. It will take time and effort, but it will be time and effort well spent.

  2. Basic Economics by Thomas Sowell

    This is by far the longest book of the bunch which makes sense when covering a topic as broad and complex as economics. Despite the complexity of the subject, Sowell does an incredible job of explaining how markets function with different policies in place. The biggest takeaway from this book, in my opinion, is that you must look at the incentives that market conditions and government policies create, not the intentions. Intent rarely matters on an economic level and plenty of well-intentioned ideas have had disastrous consequences. This is a topic that can’t be looked at emotionally and Sowell does a fantastic job of providing plenty of examples and context to explain his points. This should be mandatory reading for all high school and college students.

  3. Ego is the Enemy by Ryan Holiday

    The second of a three book “series”, Ego is the Enemy was my favorite of the three (I recommend all three but if you can only pick one - this is what I would choose). The line between confidence and arrogance is becoming slimmer by the day with the rise of social media. There are more people than ever acting like they are the greatest thing on the planet without doing anything of actual worth in the world. The idea that you are such a small speck in the cosmos and that the world doesn’t revolve around you is a difficult concept for some people to accept; however, it could be key to building a legacy worth leaving. Do good for the world and have confidence while doing it but keep your ego in check at the same time.

  4. Automatic Millionaire by David Bach

    Simply put, everyone should be required to read this book in high school. Financial literacy is sorely lacking in society today and, with how fast the world is evolving, it is more important than ever. Learning to make your money work for you so that you can live a comfortable life or even retire at a young age can bring a level of comfort that few other things can. I am a big advocate that working for a worthwhile cause is important for mental health and happiness, so I am not saying the goal of this book is to make enough money to not work. Making enough money that you are comfortable no matter what happens is the goal. For most of the population, this is achievable. Does it take some sacrifice and planning? Absolutely. Is it worth it? Absolutely. Automatic Millionaire will give some great ideas for how to think about money. Even if you don’t apply every concept, there is a good chance that you will think about money differently after reading it. If you do choose to apply the concepts, you will be giving yourself a great chance to become financially free at a younger age than you would have otherwise.

  5. The Richest Man in Babylon by George S. Clason

    Another financial literacy book that is just great. The author uses parables set about 4000 years ago in ancient Babylon to portray the concepts. The stories are short and easy to understand which makes them easier to remember. It essentially lays out the 7 rules to gain wealth as well as why those rules apply. I also love that one of the points is to enjoy life while you are alive. Many financial books talk like you aren’t allowed to spend money on anything other than investments that are meant to garner you more wealth. I hate that mindset because it makes it sound like we are only here to accumulate wealth and die and that is not how I want to live. There can be a balance when done right. Save and invest to build wealth but also set some aside to enjoy your life in the meantime. Every person can work hard for a worthwhile cause, enjoy life, do good, and become wealthy at the same time. If that sounds like a good life to you, you should read this book.

There you have it, my top 5 books! Like I said, it was incredibly hard to pick just five so I may change this list on occasion. I will most likely post any changes as future posts to make sure these great ones are not lost. All five of these can be found in The Factory Library so if you are looking for your next book, this list is a good starting point. I know that they have all been incredibly valuable to me on my journey in my life, both on the personal and business side.

Burn The Ships

In 334 BC Alexander the Great and his army reached the Persian shores with the intention of increasing the size of their already vast empire. The result of the upcoming battles would be set to change the course of history as their victory would unseat the Persians as the greatest power in the world at the time. He sailed with approximately 50,000 troops, while it is estimated that King Darius III of Persia was in command of a total of 2.5 million soldiers spread across his empire. Knowing they were severely undermanned and faced a daunting opponent, Alexander the Great ordered his troops to burn the ships they used to reach shore. When questioned about the order, he simply stated they would return in Persian ships or not at all.

This is just one story of many over the centuries that illustrate an important concept. When faced with overwhelming odds or difficult tasks, it is easy to find excuses for following another path or to abandon the road ahead completely. On the other hand, if you burn the ships and have no other option, no plan b, the only option is success. Had Alexander not ordered their ships to be burned, his troops would have entered battle knowing they had an escape plan in case their attack failed. Burning the ships ensured that all of his men fought to the best of his ability and would persevere despite the unfavorable odds. Ultimately, this succeed or die mentality resulted in their success against a much larger army and allowed them to secure victory.

We may not be living in 334 BC, but the same principle can be applied to everything we do. Get rid of the excuses, don’t rely on backup plans that will save you from the hard work or difficult decisions. Have the courage to do everything necessary to achieve what you set out to do. Make success the only option. Burn the Ships.

When All Else Fails

“I can’t see a way through”, said the boy.
”Can you see your next step?”
”Yes”.
”Just take that”, said the horse.

-The boy, the mole, the Fox, and the Horse

Sometimes it feels like everything is going wrong or there is no clear path forward. In our lives, in our communities, and in our society, it is easy to get caught up in the negatives and the obstacles. What can you do when it feels like nothing is going right and you need some positive momentum to snap out of a slump? You can regain focus on what you can control.

You can’t control the price of gas. You can’t control the constant flow of negative stories on the news. You can’t control whether more people are choosing to buy from your small business. You can’t control how your boss treats you. You can’t control the people around you at all. However, you can control:

  • Being conscious of your budget and sticking to it.

  • Turning off the news and putting more positive content in front of you.

  • Putting out good content and consistent marketing to ensure as many as people as possible see the product or service your small business offers.

  • Doing your job to the best of your ability.

  • Getting consistent exercise to put yourself in a better state of mind.

  • Eating well to give your body the nutrients it needs to feel your best.

  • Getting in bed in time to get plenty of sleep.

The list goes on and on. When you focus on yourself and what you can control, the extraneous falls away and you can double your efforts on the things that will provide real value in your life. You will no longer spend time fretting over the doom and gloom that seems to be a constant and, instead, you will spend your time improving your life as the doom and gloom slowly disappears into the background. You will no longer stress about whether people will come support your small business because you will be so busy providing value and content to the people around you that it will be obvious to you how much progress you are making. Your boss may never treat you differently but the pride from crushing your job is of much more importance because it will allow you to master skills that will make finding a new job easier, if necessary. The sense of accomplishment will be everything you need to keep going.

Now, I’m not saying that any of this will be easy. Far from it. With the rise of social media, comparison and negativity are at an all-time high. It seems like everyone is doing better, living more fulfilling lives. It seems like there is so much negativity in the world that it can be tough to find the positives. You need to understand that most of that is a facade. At best, social media is a highlight reel of the best parts of people’s lives. At worst, it is a flat out lie. Everyone is struggling just like you. Almost everyone is fighting similar battles. It is time to stop comparing the everyday aspects of your life to the highlight reels of everyone else’s. It is time to realize that negativity sells and that is the only reason the news is shoving it down your throat. The positive side is always left behind because it doesn’t sell as well - that doesn’t mean it isn’t there. You just have to be willing to look for it.

FOCUS ON WHAT YOU CAN CONTROL. Stay off the news, stay off social media as much as possible. Go outside and get fresh air. Read as much as you can. Exercise and eat well. Most of all, make yourself proud by doing what needs to be done. Success is out there. Progress is out there. It comes to those who are willing to focus and execute every single day- even on days that they don’t want to and think it might not make a difference. IT DOES. You just have to live it long enough for it to work. Courage is putting one foot in front of the other when you can’t see the future. Be courageous. Take the next step.

Are 2-A-Days Worth It?

A lot of the time, when people start something new, or start to enjoy something they have been doing, they begin to think that more is always better. The same is true with fitness and working out. It is tempting to think that if you can make good progress working out once each day, that perhaps working out two times every day will provide even more benefit. So, is this true?

TLDR: Lifting weights twice per day is almost always a bad idea unless you are an advanced lifter who also happens to be using performance enhancing drugs. *Using steroids does help with recovery, but it is not something we advocate or endorse.
Adding in extra conditioning session on some days can be great, but only when recovery is monitored closely, and performance is tracked to ensure you recover properly and overtraining doesn’t start hindering progress.

The main point to remember is that you don’t grow while lifting weights, you grow from the recovery process after lifting weights. While you need to provide the stimulus for growth, you also have to provide ample time for your body to recover. By opting to add extra sessions, whether that be per day or per week, you have to ensure you have the ability to also recover from those sessions or you will start doing more harm than good. This is almost always easy enough to do when you limit your sessions to 3-6 days per week, but it will become nearly impossible when you start adding multiple sessions per day.


The question becomes a bit more complicated when it comes to adding extra cardio sessions because they can vary significantly in intensity. As a general rule of thumb, adding in extra conditioning is a great idea even when it means doing multiple workouts on the same day. Bodyweight conditioning workouts are great for heart health and are easier to recover from than lifting weights. As always, it is always best to track your workouts and progress to ensure you are recovering properly. If you are making steady progress and are feeling good, then you are most likely on the right track.

We recommend lifting weights for an hour 3-5 days per week and adding at least three days per week of conditioning. For most of the population, these numbers will be plenty to ensure growth while also not risking overtraining. The conditioning can be done on different days than the lifting sessions or on the same days, whichever works best for you and your schedule. Adding multiple lifting sessions on the same day is almost always something we recommend against and will most likely hurt you progress more than help it.

Frequency vs. Volume vs. Intensity - Which is Most Important?

The fitness world is full of highly contested and debatable topics. Among those that are highly debated is which part of working out is the most important - Frequency, Volume, or Intensity? Let’s take a look to see if we can provide some clarity and direction for those of you wading through all of the differing information out there.

First, it’s important to understand what each of those terms mean in relation to training:

Frequency: How often you train. For example, working out 5 days per week is more frequency than working out 3 days per week.
Volume: This is the total amount of work performed during a workout or over the course of your routine. It is a combination of how many exercises, sets, and reps you perform. For example, 10 sets of 5 reps performed in a session is less volume than 10 sets of 10 reps performed.
Intensity: How close to maximal effort you are exerting. For example, training to rep failure is considered high intensity as is lifting 90% of your max.

At the end of the day, all of these are important aspects of a well-balanced exercise program. Is one more important than the others? Yes. But it will change based on where you are in your fitness journey. Frequency will start as the most important aspect of a fitness program. As you progress and become stronger and more in shape, frequency will decline in importance and volume/intensity will begin to become more important.

Why is frequency so important at the beginning? There are a few reasons.

  1. Building the habit: Anyone who has started working out knows that the first few months are critical in building the addiction. Every day you miss makes it easier to skip the next workout. Maintaining a high frequency for the first few months will help reinforce the habit and make it more likely that it will become part of your lifestyle.

  2. Beginner gains: When you first start working out, you are more likely to make progress at a faster rate than someone who has been training long term. Training as often as possible will ensure you are taking advantage of this as much as possible at the beginning. Seeing such fast progress will be highly motivating, once again reinforcing the exercise habit.

  3. Faster recovery: Similar to beginner gains, your body will recover much faster when you first start working out. It may not feel that way due to soreness levels, but those soreness levels are due to lactic acid, not poor recovery. High frequency training plans will help take advantage of your ability to recover faster when you first start out.

These benefits, unfortunately, will only last for so long. There is no set rule for how long you can expect to benefit either, but our recommendation is to put priority on frequency for a minimum of 3 months, but you may be able to keep that focus for up to a year depending on your age and genetics.

An important note to consider is that all three aspects are interrelated. The higher the frequency, the lower the intensity and volume must be. You can’t have all three maximized without running yourself into the ground. With this in mind, it is important that while the emphasis is on frequency to ensure you are not at peak volume or intensity. For example, if you are working out every single day, there is no need for 2-hour workouts that involve lifting maximal weights. The focus should be on more frequent, shorter, less intense workouts.

Ok, so you have prioritized frequency and have been going strong. When does frequency become less important than the other two? While it does depend on the individual, our recommendation is to start prioritizing the other two when training no longer feels like a chore; when you are excited to go and are disappointed on off days. The amount of time it takes for each person to reach this point will vary but we have found this usually happens somewhere between 3-12 months.

Once you have reached that point, what becomes most important? This is a much more complicated question, and the answer is, once again… it depends. At this point, with your newfound love of fitness, we recommend playing around with the different aspects to find what works best for you. Some people see great success keeping to the frequent, short, low intensity workouts while others find that adding volume and reducing the number of training days works best for them. It is really important to start tracking workouts to measure progress over time. As long as you are making consistent, measurable progress then you are on the right track. Feel free to adjust as needed until you find what works best for you and your schedule. Have fun with it!

One last note. Most of this applies to lifting weights in some form. Cardio (Walking, jogging, sled dragging, etc.) should be incorporated as frequently as possible even if your training routine would otherwise be considered high volume or high intensity. Cardio work is great for active recovery and is important for general health which is what we are after.

TLDR:

  • Prioritize frequency and workout as often as possible when you first start.

  • When you start to love working out, play with adjusting frequency, volume, and intensity.

  • Track your workouts to ensure you are making progress.

  • Only adjust when progress stops. Slow progress is still progress.

  • Don’t neglect routine conditioning no matter what. It’s good for you and your recovery.

Basic Macro Guide

Coming up with a diet plan can be a daunting task when you are just getting started. The good news is that it isn’t overly complicated once you understand the basics. The hardest part of any diet plan is consistency. We will go over the basics of coming up with a macro plan to give you an idea of where to start.

This article is not written by a registered dietitian and isn’t intended to be used as a meal plan. It is meant to serve as the very basics of where to get started. Every individual is different and will have different needs. We recommend speaking with a dietician and/or medical professional prior to starting a new diet plan.

MACRONUTRIENTS:
There are 3 macronutrients you will need to pay attention to. These are fat, protein, and carbohydrates. Protein and carbohydrates are equal to 4 calories per gram while fat is equal to 9 calories per gram. All this means is that if you eat 100g of protein you would have eaten 400 calories. If you eat 100g of fat you would have eaten 900 calories. This is important to keep in mind because diets that are high in fat also tend to be high calorie which may not be ideal when attempting to lose weight.

1g Protein = 4 Calories
1g Carbs = 4 Calories
1g Fat = 9 Calories

Goal with Diet:

Next, you need to decide what you goal with your diet is. There are three options:

Gain weight for those looking to put on muscle
Lose weight for those looking to lose body fat
Maintain for those who are looking to maintain their current weight.

Each goal will have different dietary requirements. We will do a sample calculation showing how to calculate calories and macros for each goal.

Estimating Daily Calories Needed:

I must reiterate that this is a very basic level of calculation. We have used it successfully with thousands of clients over the years, but it is not always the best for every individual.

A general rule of thumb is to multiply your current bodyweight by 12, 15, or 18 depending on your goal. 12 for losing weight, 15 for maintaining, and 18 for gaining. To illustrate using a 200-pound person for reference:

200lbs x 12 =2400 Calories per day to lose weight
200lbs x 15 = 3000 Calories per day to maintain weight
200lbs x 18 = 3600 Calories per day to gain weight

Calculating Macronutrients:

We typically recommend the following breakdown as a starting point for most of our clients. These calculations will be based on a 200lb person who is looking to lose weight.

Protein = 1g per pound of bodyweight
Fat = .5g per pound of bodyweight
Carbs = Whatever is left

The math would be as follows:

Protein = 1g x 200 = 200g of protein
200g of protein x 4 = 800 Calories. Remember, each gram of protein is equal to 4 calories.

Fat = .5g x 200 = 100g of fat
100g of fat x 9 = 900 Calories. Each gram of fat is equal to 9 calories

Carbohydrates = (Total calories needs - Calories from protein and fat) / 4
Carbs = (2400 - 1700) / 4
*the number 1700 comes from adding the calories from fat and protein calculated above
Carbs = 700 / 4
Carbs = 175 grams.

So, the macronutrient goal of a 200- pound person trying to lose weight would breakdown to:

2400 calories
200g of Protein
175g of Carbs
100g of Fat

  • The same calculations can be used for individuals of any size with any goal. High levels of protein are important for gaining and retaining lean muscle mass whether the goal is to gain or lose weight.

  • Carbs are typically just enough for energy throughout the day. We recommend trying to time most of your carbs around your workout routine (within 2 hours of your workouts if possible). This will help provide extra energy needed to maximize your workouts.

  • The amount of fat may seem like too much to a lot of people, but it is important to remember that fat is not the enemy and is, in fat, an important part of your diet. Fat is needed to regulate hormones in your body so ensuring that you get enough is paramount.

Conclusion:

Hopefully this will give you a good idea of how to start your diet journey in a healthy way. The numbers can be modified easily for any goal and will work for the majority of people. The hardest part of any diet plan is consistency. No matter how well planned it is, it won’t do any good if you are unable to follow it day in and day out. So, pick foods that fit your macros but also pick foods that will allow you to enjoy what you eat every day. Good luck!

*Reminder that this guide is just the basics of diet planning and was not written by a registered dietician. We recommend speaking with a medical professional or dietician before starting a new diet plan as not all people have the same dietary needs.

To Creatine or Not?

One of the most common questions we get from our members, clients, and the community is whether or not creatine should be taken as a dietary supplement. This is a great question, and we will attempt to provide you with enough evidence as to why most people definitely SHOULD take creatine as a dietary supplement.

TLDR: Yes, take creatine. Take 5g per day, every day and reap the benefits. (It is important to note that while creatine is safe for the majority of the population, it is always recommended to consult with a healthcare professional before starting any new dietary supplement.)

Benefits of Creatine

Creatine is a popular dietary supplement used by athletes and bodybuilders to improve their performance and build muscle mass. Some of the benefits of creatine include:

  1. Increased muscle mass: Creatine helps to increase muscle mass by promoting the production of new muscle fibers and increasing the size of existing muscle fibers.

  2. Improved strength and power: Creatine supplementation has been shown to improve strength and power output during high-intensity exercise.

  3. Enhanced recovery: Creatine can help to reduce muscle damage and inflammation, leading to faster recovery after exercise.

  4. Increased endurance: Creatine has been shown to improve endurance performance by increasing the availability of energy to the muscles.

  5. Neuroprotective properties: Creatine has been shown to have neuroprotective properties, which may help to protect against neurological diseases and injuries such as dementia and Alzheimer’s disease. It has also been shown to improve cognition and increase brain health.

Cons of taking Creatine

  1. Rare but possible upset stomach

  2. Possible Dehydration

As you can see, the benefits of taking creatine far outweigh the negatives. Stomach upset side effects are very rare and most people will never experience it. Dehydration is also easily avoidable by consuming enough water daily. (This is something you should already be committed to doing whether or not you are taking creatine. We recommend somewhere around 1 gallon per day for most people.)

Extra considerations:

  1. Creatine is one of the most widely studied supplements available. It is relatively inexpensive and is the most bang for your buck of all legal supplements in terms of cost vs. benefits.

  2. Pure creatine monohydrate is the best form to take. There are various other types and every year companies seem to come out with new variants. Don’t fall for the marketing traps. Monohydrate is king.

  3. No loading phase is necessary. While it is true that it is a saturation supplement (this essentially means that it only works if it is consumed daily - I.E., taking it every other day won’t work.) The initial loading phase will cause saturation faster, but it will not work better than just taking a standard dose every day like you would normally after the loading phase. Our recommendation is to take 5g per day every day.

  4. There is no need to cycle on and off. There is no research that shows any correlation between long term creatine use and negative effects.

  5. More is not better. Any excess creatine will be excreted in urine so taking double or triple servings will do nothing but cost you money.

  6. Creatine is found in red meat but in fairly low quantities. The chance of consuming enough from diet alone is very unlikely so supplementation is the only way to hit the right levels.

There you have it! Get some creatine monohydrate, take 5g every day, enjoy the gains!

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