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The Blueprint to Dominate Physically, Mentally, and Emotionally · Harder Than Life

• 0:01
  Now at Lowe's, faster quotes start at the Lowe's Pro Desk. Got a material list handwritten on a sticky note or saved as a photo? Perfect. Bring it to us and get a quote in minutes. And if you don't see what you need on the shelf, we'll help you get it. You can access thousands of products beyond what's available in-store or on Lowe's.com right from the Lowe's Pro Desk. Build quotes faster and source the materials you need to keep your jobs moving. Just like that at Lowe's.
• 0:37
  I'm Kelly Siegel, and this is Harder Than Life, a podcast about self-love, self-awareness, business, and health. We tell outrageous stories and boil everything down to simple, practical advice you can start using today. Let's get living.
• 0:53
  Welcome back to the Heart of Life podcast. This is one of my favorite shows. I love these Thursday shows now. I'm getting better and better at them, but let's get real today. Right now, obesity rates are exploding. Mental health is collapsing. People are more medicated, more disconnected, and more powerless than ever. You want better business results? Better energy? Better relationships? It's not a mystery. It's not even magic.
• 1:22
  Starts with your body. You knew I was going to say it, didn't you? I'm in the middle of my 500 workouts. Just did 284 this morning. I got to do 285 after I'm done with this one. Physical mastery is the first domino to fall. Master your body. You master your mind. Master your mind. You master your life. You guys have heard me say it before. You look good. You feel good. You do good.
• 1:50
  My man Garrett White said it best, your body is your temple, your weapon, and your power source. Woo! Arnold Schwarzenegger, you know him, the Terminator, reminds us, the mind fails first, not the body. Today, I'm handing you the blueprint to dominate physically, mentally, and emotionally. Because if you don't own your body, you'll never own your life. Let's build you into an absolute...
• 2:17
  Powerhouse. Let's dive into how mastering your physical health will elevate every single area of your life. Physical mastery. Isn't just about the six pack apps. They're nice to have. I have them gets lots of talk about, but it's literally about your ownership, your energy, your self discipline, and your confidence. Again,
• 2:41
  I'm filled with Arnold Schwarzenegger quotes. If you haven't read his book, it was so good. Very, very, very smart man. He said, the mind always fails first, not the body. We just said that. The secret is to make your mind work for you, not against you. So when you master your physical self, you train your mind to overcome resistance everywhere else.
• 3:03
  Literally, I exhaust my body, which exhausts my mind, which makes me stronger, both physically and mentally. Look at today's headlines, skyrocketing obesity rates, record levels of depression and anxiety. Why? Because people have lost control of their physical domain. And when the body weakens, the mind follows. But that won't be you. You're harder than life.
• 3:28
  So physical mastery is the foundation because energy is everything. High energy fuels creativity, leadership, and perseverance. Also, it makes people wanna follow you and listen and believe you. Confidence is earned, a strong body,
• 3:44
  Equals a strong self-image. People will take you very seriously. They know you mean what you say. For me, stress management is everything. Exercise regulates stress hormones better than anything else. Resilience training. Tough workouts train you to endure tough days. No secret. This is why everybody's doing the ice baths.
• 4:10
  And the silence retreats, just put yourself in hard situations and it toughens you up. My friend, Joe Desenda, founder of Spartan Races says, you'll know at the finish line if you gave your all. Oh, it gives me the chills just saying that.
• 4:28
  Master your body spills into mastering your money, your marriage, and your mind. I love that. So here's exactly how I built a powerhouse body that fuels everything else I do. Number one.
• 4:41
  Daily movement, no exceptions. Why? Because consistency is king. Every day you move, you reinforce power. So like I said, today's exercise 284 and 285. I have missed three days this year because of travel. Still have 284 workouts as of this recording.
• 5:03
  I focus my workouts on strength training. First workout of the day is massive heavy, heavy weights. Why? Because muscle equals longevity, metabolism, and daily confidence. Plus lifting heavy clears my mind. My second workout of the day is usually cardio and ab filled and I get the blood flowing. It gives me a little jolt to finish my day. The third part of my workouts are high intensity conditioning, which is what I was just talking about.
• 5:32
  You train your heart and your mental grit under stress. It gives me that jolt of energy. And then this is going to sound weird, but another important part is active recovery, not laziness. Why? Walks, yoga, stretching. I'm 49 years old. I'll be 50 soon.
• 5:51
  I must stretch or I will tense up and I will pull a muscle or worse yet kink my neck. So recovery keeps me, the machine, running. Fifth most important thing is nutritional precision. Why is this important? You can't out train a garbage diet. Food is fuel, not entertainment.
• 6:13
  I use little hacks like meal supplements, meal replacements. There's no secret that my good friend Don already owns Clean Eats. I supplement with those because there's lots of good protein, lots of good carbs. I eat a ton of protein. Again, one gram of protein per pound of body that you weigh. So I weigh 220. I have 220 grams of protein a day. Easy enough for me to say.
• 6:38
  And then this is going to sound really funny. I have two more for you. Sleep mastery. Why is sleep so important? Recovery is where the real growth happens physically and mentally. Your body needs to recharge, reload itself. I didn't sleep well last night as you're telling with all these mistakes.
• 6:55
  My daughter was out a little late, so I didn't sleep well. I was up, down, up, down, and my workout suffered. I might not actually get to my second workout because I have to record three podcasts. I'm going to try like heck, but it might suffer. So it shows you when you don't get good sleep, that's the foundation. For me, I need seven hours.
• 7:18
  And then finally, hydration discipline. You know, you hear everybody talking about to drink a gallon of water. Listen, drink more water than you normally would. I do get to a gallon, but I think I drink a little bit more than a gallon. I just, whatever I want,
• 7:36
  a soda or a sugary drink or coffee. I just reach for water. I got one right here. It quenches your thirst. It fills you up. So it gives you energy, gives you cognitive function, and physical performance are all water dependent. Keep in mind, you can go longer without food than you can water. That's how important hydration is.
• 8:02
  So Dwayne The Rock Johnson says success isn't always about greatness. It's about consistency. Consistent hard work leads to success and greatness will come. I keep saying that over and over. Believe in invisible progress.
• 8:18
  Again, I want to redo that quote. Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come. So many people give up. I went to the gym a week and I didn't see any results. The cool thing about going to the gym, when you're done working out, you get to see a glimpse of what you'll look like if you continue to work out because of that pump is real.
• 8:43
  And man, I can guarantee you never left the gym feeling bad. Although someone did message me yesterday, like I tore my bicep. I left the gym feeling bad. Touche brother. I got you.
• 8:55
  Let's move on. I just touched on why people fail, but I wanna talk about more details, which is all or nothing thinking. They think that they gotta look like me or they didn't work out. That's not true, guys. Everybody has their own barometer. I have a temperature gauge that I run hot. So I go hard and fast. So the easy fix for that is progress over perfection. A bad workout beats no workout.
• 9:23
  Another thing I hear all the time. I'm too busy. I can't.
• 9:30
  The easy, simple fix, 30 minutes a day is 2% of your day. You're not too busy. Get up a little earlier, go to bed a little later. I get up at 4 a.m. Yes, 4 a.m. I've been saying 4.15. Now it's 4 a.m. So I can get to the gym by five, get my whole morning routine in. 24 hours in a day, how do you use them? Nutrition neglect is a big one. And I am guilty of this really bad. So there's a fix. I gave you a couple of them. It's do meal prep.
• 9:59
  simple guidelines, discipline shopping. And I always keep protein bars and shakes, pre-made shakes around everywhere. You'll find one that doesn't have a ton of sugar in it because you want it to be as natural as possible. So fixed meal preps, simple guidelines, simple foods, keep a snack handy. I've seen so many people falling off and staying off
• 10:23
  That one I can't, I don't understand. So if you fall off, get back up immediately and just never miss two times in a row. Like I said, there's a good chance I'm gonna miss tonight. I will be 5 a.m. tomorrow morning, like clockwork. Last little things you'll hear me say is train with purpose. This is also just how you live life with intentionality. So train like your life depends on it because it does. A healthy body, healthy mind,
• 10:52
  We've talked about all the things. Again, I've been talking to Garrett White a lot lately. He writes, your body is the reflection of your commitment to yourself.
• 11:02
  Now at Lowe's, faster quotes start at the Lowe's Pro Desk. Got a material list handwritten on a sticky note or saved us a photo? Perfect. Bring it to us and get a quote in minutes. And if you don't see what you need on the shelf, we'll help you get it. You can access thousands of products beyond what's available in-store or on lowes.com right from the Lowe's Pro Desk. Build quotes faster and source the materials you need to keep your jobs moving. Just like that at Lowe's.
• 11:32
  Garrett, you're killing me with that one. So I want to link the physical mastery to your mental and emotional power. The mastery of your body transforms three different things. Mental toughness, emotional stability, and spiritual alignment. Yep, I went there. So first we'll start with mental toughness. You learn to do hard things even when you don't feel like it.
• 11:54
  That's it, literally. There's a part in your brain that Andrew Huberman talked about, and I think it's the hypo campus that gets stronger every time you do something you don't want to, especially when it's hard. And that grows, it builds your mental toughness.
• 12:14
  You get emotional stability because regular exercise releases feel good brain chemicals like serotonin and dopamine. I love that dopamine hit. When I walk out of the gym in the morning, I feel like I can take over the world. And then there's a spiritual alignment. When your body is strong and cared for, you vibrate higher. Think about David Goggins running ultra marathons on broken feet. That's not just physical strength. That's mental dominance forged in the gym first.
• 12:42
  Discipline equals freedom, says Jocko Willenick. Your body is where discipline is tested and where freedom is earned. My man, Jocko. Good quote. So here's your harder than life blueprint.
• 12:57
  Start moving today. Walk, run, stretch, just start. Lift weights, whatever it is, just start today. Set physical standards, not just goals, minimums you hold yourself to daily. I'm gonna work out for 30 minutes. I'm gonna lift this many weights, this many sets. I'm gonna walk this many steps. I see a lot of you doing it and I love seeing it.
• 13:25
  Grow that a little higher, raise the bar. You must track everything. I see people in, there's apps that you can do this. I see people with journals, they write everything down, their workouts, their meals, their sleep, their progress. But even during your workouts, you track your weights, your reps, so you can constantly amp it up a little bit.
• 13:45
  Y'all heard me about my morning routines. You win the morning. Morning movement wires your brain to win early. I start off with gratitude, high five in the mirror, hydration, meditation, and off to the gym. So you win your morning. That's great. Finally, attach purpose to your physical goals. It's not about looks. It's about freedom, strength, and longevity.
• 14:09
  For me, it's just about confidence. It's about looking in the mirror and loving who I am and knowing that I've done the commitment and I've put in the hours it takes to look like this. And for me, my word means everything. You know me, I'm a big fan of the four agreements. Four agreements be impeccable with your word.
• 14:28
  And that also means to not only to everybody else, but to yourself. So once I make a promise to myself, I'm keeping it. Another Arnold Schwarzenegger quote that I love, the worst thing I can be is the same as everybody else. I hate that. The worst thing I can be is the same as everybody else. I hate that. Arnold dropping bombs on me. I took those from his book. Again, if you haven't read, it's good. Building physical mastery makes you a one percenter in a world full of excuses.
• 14:58
  I should see my Instagram and all the messages that I get. I only look like this because I took steroids. I wish. I wish it were that easy. So here's your Heart of Life Physical Mastery Challenge. For the next 60 days, train daily, even light movement on recovery days. Eat clean 80% of the time. Notice I said 80%. Prep, don't gasp.
• 15:22
  No junk food, no fast food, no greasy foods. Prioritize sleep. No screen binging. And please, please, please don't pick up your phone the first thing in the morning and start scrolling. It doesn't work. Please track your metrics. If you can't measure it, you can't manage it. So even if it's as simple as what's your weight, what's your max rep,
• 15:47
  And then document your journey. I love taking progress pics and writing journal entries or whatever you want. But the progress pics, even in Andy Frisella's 75 hard, makes you take a picture every day. It's wild to watch the first day and the last day. So I'm going to post it eventually from day one this year to when I get to my Fit 500 workout. And you'll see my abs are coming. It's enjoying that journey and then watching everything.
• 16:13
  what you became physically. It's awesome. Not only to mention what happens mentally. You want to be optimized. You want next level business results. You want next level peace, clarity, and freedom. Starts with your body. DM me on Instagram at kelly.segal.71 and tell me your biggest physical goal for the next 60 days.
• 16:32
  And if you're ready to go even deeper into elite fitness, elite mindset, and elite living, you can reach out to me. We're gonna restart the Heart of the Life coaching membership in September because around here, we don't negotiate with our potential. We dominate it. We are harder than life. Let's build a life.
• 16:51
  That's not only harder than life, but happier than life. And it starts with being physical mastery. Thanks for listening, guys. I hope that this helps. If you want to message me, I will gladly put you together a...
• 17:08
  one-off program for you. I can develop them really quick. I've been doing this for 30 plus years. Thanks for listening. Please rate this. Please share it with whoever is looking to get in shape. Notice I didn't put any big, heavy, difficult things. These are just, this is the 80-20. This is for 80% of people. Probably 90% of people can use this. And I hope you got something out of it. Till next week, be harder than life. Love you all.
• 17:33
  Please rate and share this podcast. I'm active on all social platforms and love to hear from my Segal supporters. Each and every episode is sponsored by my company, National Technology Management, the easiest and best IT company to do business with, delivering peace of mind with technology every day, even simplifying cybersecurity. Visit TrustNTM.com for more info. Until next week, be harder than life.