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July 11, 2017


Plan Accordingly

“No battle plan survives first contact with the enemy,” as Helmuth von Moltke once noted. Or more simply, “Everybody has a plan, until they get punched in the mouth,” as Mike Tyson eloquently put it.  Either way, your success in life hinges not only upon your meticulous planning, preparation, and previous accomplishments, but also your indomitable will, fortitude, and sacrifice.

Sometimes we get so involved in our goal, preparing to reach it, and planning how to get there, we forget to account for the fact we will inevitably get punched in the mouth along the way. An idea or a goal will get you to the doorway. A plan, some talent, and a little luck will get your foot in the door. And a clear passionate vision of your desired end state, coupled with hard work, preparedness, and resolute tenacity is what kicks the door off the hinges and makes the room yours, regardless of how many punches to the mouth you take on the way in.

Plan for failure, not for perfection. Planning for perfection will only lead to debilitating failure at the first sight of adversity, and adversity will disguise itself as failure only to those whom have not dared to persevere it. If you are truly pushing yourself to your maximum potential, you will undoubtedly take hits along the way. These moments of adversity will eventually become routine, thus inoculating you to the sting of the punch over time, allowing you to move with a thick skinned confidence in pursuit of your goals, with pride in the battle scars you earned in the fight. – CPT Ryan

July 11, 2017


Figure It The Fuck Out

Here are the Agency, I often use the term FIFO. It stands for (excuse my language) “Figure It the Fuck Out.” Some of you may find this to be incredibly harsh, but let me explain my thought process…

Any one of us can ask a question and have it answered, right? 9 times out of 10, if one of my employees, friends, coaches, doesn’t know something, I or another coach, friend, or employee does. Rather than simply GIVING them the answer – I tell them to FIFO.

Figuring things out on your own takes time. It takes self-motivation and an eagerness to learn. Figuring it the fuck out drives growth and development.

If we constantly spoon feed each other the information, never forcing one another to go out into the world and find the answer, we never truly reach our full potential. I mean, isn’t this the whole point of Google? The resources are out there!

If you discover the answer to a question yourself, if you go through the process of this discovery, the outcome will be so much greater both internally and externally than if you were just told the answer. Learning never stops people!

July 11, 2017

Travel Essentials

Most people absolutely dread traveling. They get anxious about airports, lines, traffic, seats, getting sick, timing, delays, etc.

ME? Over the years I like to think I’ve become a travel guru. I’ve got my routine narrowed down to the bare essentials & rarely have trouble because that sense of anxiety is no longer with me.

Here’s a few of my MUST-HAVE travel items :

  1. Travel Aid – The TRAVELAID Immunity blend from LifeAid Beverage Co. delivers key vitamins & nutrients to help boost your immune system when you need it most. Vitamins A, C, and D, as well as Zinc, Echinachea, Astragalus & Valerian Root promote wellness & immune support. Chamomile & Lemon Balm help relax nerves while Ginger Root helps reduce stomach nausea. TRAVELAID
  2. Rodan + Fields Travel Packets – These convenient, single-use Micro-dermabrasion paste packets are a LIFE-SAVOR! Immediately after using, your skin will feel silky smooth and clear of dirt & grime. Once I hop off the plane, my immediate stop is to wash my face with one of these bad boys! R+F
  3. Sweat Stick – The Sweat Cosmetics twist brush + mineral foundation is super lightweight & withstands just about anything. The compactness of the brush makes it super easy to travel with and an easy touch-me-up in seconds with a quick twist! Sweat Cosmetics
  4. 2XU Recovery Tights – My 2XU recovery tights have been a game-changer while traveling! Not only are they light-weight, so you don’t have the dreaded “swamp-ass”, BUT, they’ve got super-secret stamping technology that helps direct blood flow to your leg muscles (aka no swollen cank-les!) 2XU Tights

Whether it’s for business, pleasure, world domination (you name it), we all leave our nests eventually. Either for a quick trip a few states over or perhaps half-way across the country, a few things remain unchanged…

  1. If you work out at a gym/box, you suddenly may not have access to your precious equipment.
  2. If you usually prepare your own meals, suddenly you don’t have a kitchen, fridge, tupperware, etc.
  3. If you’re used to a good nights sleep, suddenly you are in a new time zone/not your own bed 🙁

Luckily, these items can be combated with a few tips & tricks. The key to traveling is to try to stay as close to your normal routine as possible & when you just simply can’t, figure it the fuck out!

Use your travel time to introduce NEW training/exercises to your routines. If you generally smash heavy weights, your body could probably use a good jog or long session of stretching & lengthening the muscles. Instead of looking at your trip as an excuse to not workout whatsoever, try something different!

If you’re driving to your destination, good for you, you can put a little extra effort in on the front-end & have all your meals packed & ready to go! If you’re flying, unfortunately TSA is not a fan of our incessant tupperwares & smelly broccoli 🙂 In this case, it’s important for you to stay extremely hydrated – the salt/preservatives you’ll find in airport/plane food is excessive and can cause you to feel extremely bloated. Once you reach your destination, try to find a local market where you can grab some fresh fruit & veggies, hard boiled eggs, oatmeal and some peanut butter for your stay.

Though I don’t have a magic secret for beating a time-zone change, I can say that drinking plenty of water + meditating have done wonders for helping me to feel rested & adjust to new surroundings. Take at least 10 minutes each night to mediate before bed. Bonus: If possible, bring a mini bottle of lavender oil with you & place a few droplets in your pillows – this will help relax you after a long day of traveling & help you to fall asleep faster.

July 11, 2017


A Letter To The Team

Dear Haters. We see you, we hear you, and we know you. We know you don’t really mean what you say. We know what you say is really a cry for help with your insecurities. We know our self-confidence, our plan, our grind, and our purpose make you uncomfortable. We know all you are trying to say is you wish you had the courage to expose your hopes and dreams to the world, and relentlessly pursue them with laser focus and steadfast vision like we do. We get it, and you have our sincerest thanks and gratitude.
Dear Naysayers. We see you too. We can assure you we have taken your concerns into account, and that we are fully prepared to fail in the pursuit of possibilities. We know your opinions are merely based in a deep rooted appreciation for what may go wrong. It’s okay you can’t see what we see when we close our eyes and envision a future without limits. We get it. And we can’t really blame you, our goals sound crazy to us sometimes too. But we really want to thank you as well for all you have done for us.
And Dear Motivation. Don’t worry. We know sometimes you don’t know what will give you life. We know sometimes you won’t be able to make it out to the grind with us. We know there will be times we will even have to fake your existence for you. But take solace in the fact that the Haters and the Naysayers have your back. They are standing by, ready and willing to breathe new life into you in your darkest hours. When we are getting started, they will be there. When we fall short, they will be there. When we epically fail, they will be there too. And when we are inches from the finish line, not really sure if we will make it, that’s when they will be cheering us on the loudest. Reminding us why we embarked on this journey together to begin with. Reminding us what it would look like if we didn’t go out on a limb and chase after something we couldn’t see. And reminding us how vindicating it will feel when we finally break through all the hurdles and hit our mark.
And when we succeed…they will definitely be there, because that’s when we will need them the most. They just want to make sure we aren’t getting cocky, or arrogant, or resting on our laurels. They want to remind us there are no plateaus, that there will always be another level to go to, and reviving that hunger to succeed we felt when we first started. We won’t get a moment’s rest, not on their watch, for they live to push us to greatness.  We’re an interesting team, the Haters, the Naysayers, Motivation and I…and I wouldn’t want it any other way. – CPT Ryan
July 11, 2017


So Fresh & So Clean

There is no such thing as a bad time to make a fresh start. Sometimes we think that a fresh start is an all or nothing game, which can intimidate us into not taking action at all. A fresh start doesn’t mean you have to wipe the slate clean, leave everything you have come to know, and set out on some unprecedented adventure which could leave you with less than what you started with. A fresh start can begin one weakness at a time, one new habit at a time, one day at a time, or even one year at a time.

A fresh start is a simple commitment to changing something you consistently do so that the cumulative result is a positive and permanent reinvention of yourself. Don’t get caught up in the past, don’t adhere to your labels or prior failures, and don’t worry about whatever your reputation may or may not be. Your fresh start lives and dies with a solemn belief in your character, which is holding true to the values you know represent you, and everything else is merely what other people think.

Fend off the intimidation of a fresh start with a plan of action which focuses on what is important right now, with a clear perspective as to how you are going create a cumulative change in the future. Open yourself up to what needs to change in order for you to reach your purpose, and make it your purpose to open yourself up to change. Create an unrelenting momentum one improvement at a time, with a respect for the past but not a focus on it, and start fresh today because “Ain’t nobody dope as me, I’m dressed so fresh, so clean.” – Outkast
-CPT Ryan
July 11, 2017

Find the Perfect FIT

I find that when it comes to fitness & my career in the field – people have two ways of thinking. They either think I am SOLELY a CrossFitter & that I have absolutely no idea how to do anything beyond that type of sport OR that I excel at every workout I’ve ever tried, whether it be yoga, running, martial arts, etc.

The truth is NEITHER of these are correct. I used to think that since I was in this realm of fitness I had to love every single type of workout I ever tried if I was to truly be considered an “athlete” or “fitness-er” of some sort. I’ve indulged in a smorgasbord of fitness endeavors in my time as an athlete – while some left me inspired & eager for more (CrossFit & Weightlifting), others left me demoralized & bored.

Exercise is not a one-style-fits-all proposition. Not every workout is suited or enjoyable for everyone. It seems logical but is an easy concept to throw out the window when your BFF swears up and down that pilates melted the pounds right off her body & you’re wondering if this is FINALLY the answer for you too. But if intense stretching & slow movement is not your thing, you aren’t going to stick with it no matter what your best friend says.

In my own life, I’ve definitely had my girlfriend preach about how fun & hardcore Zumba is. Naturally, as the hard-headed individual that I am, determined to prove I’m athletic in ANY arena, I gave it a shot. Unfortunately, rhythmically I couldn’t keep up & this was a huge blow to my ego – so of course, I didn’t return to zumba for another ego-ass beating and that’s OK. Remember, for an exercise method to be sustainable it needs to please your body & mind + get you closer to achieving your goal & thus, these methods are different for EVERYBODY.

Take some time to try out a few different types of workouts & find your own perfect FIT!

Christmas Abbott Blog

July 11, 2017

Ways To Love Yourself

Love Yourself MORE!

We all have those days where we wake up, take a look in the mirror, and just see faults. You nit pick every single little thing – whether it’s imperfections in your skin or dimples on your butt – you identify these things that take away from all your hard work at the gym & in the kitchen.

You’re not alone! Even the most ELITE athletes criticize themselves & pick out flaws that NO ONE else sees. We are masters of negative thinking when it comes to body image. We are truly our own worst enemies (us & that damn mirror!).

Teaching your mind to love the skin you’re in is JUST as important (if not more important) that learning proper exercise form & how to eat well for your body.

Luckily, this negative way of thinking can be easily corrected! Here are a few ways to train your mind to love yourself:

1. Praise the Good: Rather than focusing on the things you wish you could change about yourself – focus on the things you LOVE – maybe its your pearly white smile, your killer long legs, your luscious hair – whatever it is, praise the hell out of it! Write these things down. Create a list with all the things you’re happy with & give these things the full attention they deserve. Everyone, literally EVERYONE has things they wish they could change about themselves, but there is no good on harping on these – take the bits & pieces that you love & praise them for all their glory 🙂

2. Remove Criticism: When we are in a critical state of mind we likely attack others while attacking ourselves. It’s not pretty & it’s certainly not something anyone wants to be around. If you’re striving for rock hard abs, chances are you will be hateful and/or envious towards those who already have a 6 pack & negative towards those who are lacking in the ab department. A critical state of mind only snowballs your thoughts, feelings, and actions in a deep dark spiral….remove this criticism from your mind & see what happens!

3. Focus on YOU as a person (not image): Sure, it’s nice to have a kickass body but it doesn’t make a lick of difference if you have a shitty personality & nothing to show for it. As cliche as it might sound, what’s inside COUNTS! Your body image is just one tiny, itsy bitsy part of who you are – don’t let it define you! Spend some time this week working on your inner pieces – your confidence, learning new skills, sharpening your mind – chances are by focusing on yourself as a “whole” your spirits will raise & you’ll find yourself enjoying life from a happier place.

4. Live your Life: Our lives are SO valuable. What kind of life are we living if we spend every waking moment criticizing ourselves? Think about all the opportunities you could be missing out on. Don’t let life pass you by because you don’t want to take your shirt off at the pool, or you don’t feel comfortable in shorts at the gym – we only get one life, so live it to the fullest!

July 11, 2017


Embrace The “Suck”

Everything you want in life will always have a suck factor associated with it. “The Suck” lives everywhere. It lives in the worst case scenario, the mediocre case scenario, and even in the best case scenario. Sometimes “The Suck” is immediately apparent, showing itself before you even start your journey. Sometimes “The Suck” will lull you into a false sense of security, making you think your journey is all sunshine and rainbows, until it reveals itself unexpectedly in the eleventh hour. But the only way to defeat “The Suck”, is to embrace “The Suck”.

To embrace “The Suck” is to trust in the fact that success is born of strife, struggle, and shortcomings. “The Suck” is that knot in the pit of your stomach before you break through your comfort zone. It’s the spinning in your head when you’re overwhelmed, the monotony of countless repetitions, the late nights, early mornings, and those times where you question if it’s all even worth it. Embracing “The Suck” is allowing yourself to feel all those things, but accepting it is part of the process, and that there is growth on the other side of it.

Whatever suck you are experiencing right now, embrace it. There will come a time where you will miss “The Suck” because you will miss what it brought out in you. “The Suck” will expose a side of you that is a fighter, a survivor, a motivator, and a grinder. The exponential self-discovery you will experience in the midst of “The Suck” will be unmatched in any other venue, so get comfortable with it. Seek “The Suck” out, hunt it down, chase after it, and once you find it (or it finds you), embrace it, because “The Suck” isn’t going anywhere, and it’s only mission is to show you what you’re made of. – CPT Ryan

July 11, 2017


How To Ride The Wave

Since I’ve been in the most creative light, working on writing my second book, I find myself digging deeper into quotes and/or thoughts that I come across on a daily basis. A few days ago, I read a quote that said “Your wave is coming.” It made me think…if you’re sitting still in the water, the wave will come up behind you, lifting you up to see the world from a different view…you feel a certain, unexplainable rush…but you don’t have enough momentum to ride that wave through. You may start to frantically paddle trying to catch up to the wave or you may just sulk, floating aimlessly, without direction. If we are going to “catch the wave”, we have to be moving FORWARD. We can never be certain where the wave is going to take us but if we are moving forward regardless, we have enough momentum to catch it when it does come.

From there, there is this beautiful (actually quite magical) balance of power. Yes, we are surfing it (or as I prefer – boogie-boarding it) to the best of our ability so that our bodies feel that we are in control – but, we can’t control how fast, how slow, whether it’s going to end, whether someone is going to get in our way, or how long we’re going to be able to ride it.

No matter what, whatever the ride, we are in a new space – where we can chose to sit still…..or catch the next one!

Christmas Abbott Paul Buceta

*Photo by Paul Buceta*

July 11, 2017


The Laws Of Attraction

The laws of attraction are quite simple & an age old premise. You attract what your mind thinks. The people, places, things, feelings, that enter your life are a direct reflection of what you think internally, in that big, beautiful brain of yours.

If you think people are not trustworthy, you will attract dishonest people. If you are focused on sickness, you will attract illness…and so on.

Everything you hold in your conscious becomes evident in your reality. It’s that simple & that complex all at the same time.

If you want to have a good life, to be at peace with yourself & your surroundings, you have to focus on the good. Thus, you will attract the good 🙂 And you have to do this for more than a week at a time. You can’t be positive pete for an entire week and turn into negative nelly the very next. Consistency is key. It’s how your brain operates, how you think on a daily basis – that’s how you change what magnates towards you.

This week, this year, for the rest of your life – try to see the good in people, see wealth, see health, focus on the beauty of everything in your life, not the ugly.

Christmas Abbott beauty