148： True Transformation Through Exercise and Nutrition ｜ Josiah Novak
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Summary
Josiah Novak is a fitness and nutrition coach who has lost over 80 pounds and is now dedicated to helping men around the world do the same in their lives. In this episode, we talk about why people fail with regards to their health, fitness, and nutrition goals, and why they fall short of their objectives.
Transcript
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It's that time of year again when the masses begin their New Year's resolutions.
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Fitness, exercise, and nutrition have always been at the top of people's New Year's resolutions,
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but all too often people fail within the first couple of weeks or months to stick to their plan.
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Today I'm joined by my friend and fitness coach Josiah Novak. We talk about nutrition and exercise
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and why people fall short of their objectives. We cover why they fail, how to create the right
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environment for success, how to get back on track when you fall off, and how to create
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true transformation in your life. You're a man of action. You live life to the fullest.
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Embrace your fears and boldly chart your own path. When life knocks you down, you get back up one more
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time, every time. You are not easily deterred or defeated, rugged, resilient, strong. This is your
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life. This is who you are. This is who you will become. At the end of the day, and after all is
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said and done, you can call yourself a man. Gentlemen, what is going on today? My name is
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Ryan Mickler, and I am the host and the founder of Order of Man. I do not care how long you've been
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with us. I want to welcome you here and thank you for your support in the mission of reclaiming
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masculinity in a world that increasingly seems to dismiss it. I hope your New Year's is off to a
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great start. Mine certainly is. It's been a busy couple of weeks, but I wouldn't have it any other
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way. This is the perfect time to be listening to the show, guys, because I know you're focused on
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making 2018 the best year of your life. And there's no better way to do it than get new
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information from men who are succeeding on every front and doing what they're doing to achieve
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those results. And that's what this podcast is all about. I've recorded three podcasts in the last
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two weeks, and I've got four more lined up this month from some guys you are not going to want to
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miss. So make sure you subscribe so you don't miss any of those. And if you would leave us an iTunes
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rating and review, those go a long way. And then of course, share what we're all about here.
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I'm just jumping right into the show today. I'm stoked to introduce you to my guest again,
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Josiah Novak. I actually met Josiah through a mutual friend a little over a year ago. And
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through getting to know him over the past year, I can tell you that this guy is the real deal.
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I think it's really easy for us to assume that these fitness guys have always had the perfect
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physique and always had everything under control. But what I admire about Josiah is that he has gone
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through his own transformation. He's lost over 80 pounds and is now dedicated to helping
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men around the world do the same in their lives. You're going to hear that he's not all marketing
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and hype and another one of those guys, if you will, but a real person who's learned to take
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a practical, no-nonsense approach to the way we move, how we exercise, and what we eat.
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Josiah, what is up, my friend? How are you doing, man?
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Dude, I'm rocking and rolling, man. How about yourself?
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Good. You told me before we started the interview today that it has been about a year to the day
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since we met, since we first talked. I couldn't believe it. I looked at my phone and I realized
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it had been almost to the day one year since our first conversation, man. So yeah, it's crazy how
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things work out. It's pretty cool to see your transformation and just our friendship and
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everything that you're doing. I'm excited to have this conversation. I know this is something on a
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lot of people's mind, especially with the timing. It's New Year's, New Year's resolutions. I want to
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ask you as we lead things off, why do people fail with regards to their health, fitness, nutrition
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and resolutions they have for themselves? I think the first thing that people fail to do
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is we're always looking for these solutions, right? We're always looking for quick fixes and
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the list goes on and on. But we fail to take analysis of where we are right now. We fail to
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look at what exactly are the problems? What caused me to get out of shape, right? I mean, why am I
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where I am today? What are some of the habits and routines that I've been in that have caused me to
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get to this state? So instead, we search the universe for a magical pill or a quick fix solution
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that's going to solve all our issues. But we don't even know what the issues are, right? We have no
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clue what we're actually trying to fix. And so without knowing those issues and what we're facing,
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it's impossible to find a solution that works. It's like walking into a doctor's office and the
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doctor walks in and says, here's your prescription. Didn't even check you out, has no idea what the
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issues are, what your symptoms are. He's just handing you a prescription because maybe it's worked for a lot
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of other people for a lot of issues. But for you, it might not be the right prescription. So you need
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to know what the issues are and what you're facing before you get a solution. And that's the number
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one reason. Let's delve into these problems that people are dealing with. Because I think on the
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surface, it's very easy for someone like myself, who's not an expert by any means in nutrition,
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fitness, exercise to think, well, the problem could be what they're eating. It could be that they're not
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moving enough. But I think the problems probably go deeper than that. Can you help me understand
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what some of the root or underlying problems that people have that keep them from achieving
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their fitness goals? Yeah, I think there's an assumption that you need to be perfect. It's
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basically that 100% or 0% mentality where it's all or nothing, whether you're going after a better
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body or better health or better energy, whatever it is, you feel like you have to be spot on with
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your nutrition, your workouts, your sleep. Or if you're not, you're basically a failure. So there's
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this all or nothing mentality that keeps people from making progress, where if we just looked at
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things from a progress, not perfection standpoint, we'd be a lot better off, we'd be able to build
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momentum a lot easier when it comes to your health and fitness goals. You know, the other big thing I
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see too is environment, right? We're in this environment where we're surrounded by constant
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bombardment of noise and advertisements. And, you know, this, this works, and this doesn't work. And
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there's conflicting opinions everywhere you turn. And I think we get caught up in that noise,
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right? We don't create an environment for success where we follow a track and we actually stick with
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something to see if it does give us results before we jump to, you know, another program or diet.
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Instead of looking for, you know, the grass that's greener on the other side, we actually got to stick
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with something and we got to create an environment that allows us to build momentum and success, man.
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And so I think those two things, you know, where we have to, we have this all or nothing mentality
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that keeps us from our ultimate potential. And we also are always looking for that better edge,
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right? What's, what's the other diet? What's my neighbor doing? How did he get so ripped?
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You know, what are some of the things that he's taking? What pills should I get?
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We need to focus on the basics, man. Stick to the basics and that will get you much further
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than anything else. Well, you're talking about environment. One of the things I was thinking
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about the other day, and I don't know whether this is true or not. I'd have to look up the statistics
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on that. I almost wonder if we were just either skinnier or more fit 20, 30, 40, 50 years ago.
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I mean, I look around and I see how easy it is to pick up a cheeseburger or chicken wings or the
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junk food at the convenience store and think that's probably a lot of the problem that we're
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dealing with when it comes to the levels of obesity that we're seeing in the world today.
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Yeah, dude. I mean, it's, if you look at the statistics, the obesity rate has increased
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steadily year after year. Um, and it's simply due to the fact, well, there's a couple of things.
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Number one, you know, people, especially in Western culture, we're working way more than we ever
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have before, right? We're putting in a lot of work. We're spending a lot of time on our craft
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and that often involves, you know, driving to work for an hour there and back every day,
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sitting at a desk for eight hours. But beyond that, right, there's a lot of stress that comes from
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working more and trying to keep up with the Joneses. And so that stress leads to emotional
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eating and it also leads to inactivity, right? Where we just want to kind of lay on the couch,
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watch Netflix, you know, we're, we're, we're worn down from the day-to-day grinds.
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And this world that we live in is just constantly pushing this, you know, materialistic, you know,
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lifestyle, trying to keep up with everybody else. What are you going to do next? And we forgot about
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our health and fitness, man. Truth be told, we forgot the basics that are the building blocks to
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being successful, not just in your body or your energy and all those things, but just in life in
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general, man, your relationships, your career, all those things are empowered by your health. And
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we've lost sight of that. That's the truth. I think as a society, you know, we're always about
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what's easy, what's fast. And truth be told, all those easy things that are out there, like the
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fast technology, man, that takes a ton of work behind the scenes. And that's why people are
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working so much more. But coupled with that, like you just said, there's, dude, if I want a cheeseburger,
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man, I could walk out of my office right now and I could have a cheeseburger within probably less
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than two minutes, right? Because there's food on every corner, McDonald's, Starbucks. I mean,
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you name it, there's calories just waiting to be consumed everywhere we go. And so you have this
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like perfect storm of people working more, grinding more, being stressed out, not being happy.
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And along with that, you have better access to food. You have junk food everywhere, right? And so
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it's just, it's a perfect storm, man. It's led to increased obesity, decrease in health. I mean, dude,
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I heard a crazy stat the other day that there's actually a large percentage of 20-somethings,
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20-somethings now going to the doctor for erectile dysfunction. And a lot of that is because of
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hormonal imbalance and just a very inactive lifestyle, very sedentary lifestyle.
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That's interesting. I know a lot of the guys that ask in some of our groups will ask about
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testosterone, for example. And one of the things among others that I have seen through studies as
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a recommendation is just exercise, like go out and be a man, lift heavy stuff, run around and exercise.
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And I think that helps regulate a lot of those testosterone levels. Is that true?
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Absolutely, man. I mean, it's funny. If we actually look at the natural route to
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improve hormonal imbalances, like you mentioned, testosterone, the natural route is so much easier
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and more effective than popping a pill or taking a shot or whatever people want to do these days.
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Basically, with testosterone from guys, I mean, it starts with your nutrition, what you're putting
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in your body on a daily basis. We have to start looking at food as a way to fuel the things that
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are important in our life, right? So that might be our sex drive. And oftentimes, you know,
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if we're putting in a bunch of junk and highly processed food, that's doing a disservice to one
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of the main components to being a man, which is, you know, our ability to reproduce and satisfy our
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spouse. And so we need to start with nutrition. And then obviously activity, sitting around all day,
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not getting good sleep, not lifting heavy things and being a strong physical man can lead to a
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decrease in testosterone. Plus, if we're sitting down all day and we're in front of the computer
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and we're depressed, and maybe we're not happy with our careers, that can also lower testosterone.
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So all those things I just mentioned are things that are quite common in today's society, which is
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leading to not just poor health for the general population, but lower testosterone rates in men.
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It's actually really interesting. You talk about sitting behind a computer and
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that all day. I, yesterday I was having a bad day. I don't even know why I can't really pinpoint.
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It wasn't anything in particular. It's just one of those days, you know what I mean?
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And I went upstairs and I told my wife, I'm like, I'm going outside to work out.
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And I went out to my gym midday, went out to my gym, uh, did some pushups, did some kettlebell
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swings, did some sit-ups and air squats. And then I went for a run and it was amazing to me how much
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better I felt when I came back to work and I was able to get a good solid three hours in and be that
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much more effective and productive after my second workout of the day. It's really amazing
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what exercise can do. Dude, exercise is the catalyst to so much, including, you know, uh,
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creativity, energy to complete a task, uh, you know, boosting your drive to, you know, push through
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maybe a tough obstacle that's in your way, whether it's career related or relationship related,
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it can just improve your mood, right? I mean, it gets you in a happier place. I tell people all the
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time, there's no better high than finishing a workout. There's a quote that I live by.
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I've never had a workout that I regretted, right? Because it truly does do so much just for your
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mental sanity and clarity that it leaks into every part of your life. You just feel like a different
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person after you work out. I want to talk about what you were mentioning earlier about our desire
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just to let, and not even desire, but just our ability to let fitness go. Why, why is that the first
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thing to go? Like of all the things that could go, it seems like we let our exercise, we let our
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nutrition, we let our fitness go first before anything else.
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Man, there's a lot of reasons why, you know, when we're stressed out or when we're facing a
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challenging part of our life, um, we tend to, and this kind of goes back to where I think our
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survival mechanisms that we have built in, our brain's a very smart thing, right? It's not,
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it's very, it's damn near impossible to outsmart your brain. And so if you're stressed out and you're
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feeling really down about something, or maybe you're just going through a really rough patch,
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being active and putting your body through a stress, which is working out, it's a form of
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stress. The brain tends to want to shut that down because it wants to conserve energy for you to be
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able to focus on what's most important. And for a lot of people that's survival, right? Maybe it's
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a financial crisis, you know, maybe it's a relationship crisis, which, you know, our need
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to be loved is a, is a big, uh, point on our hierarchy of needs. Right. And so we tend to forget
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about physical fitness because for a lot of us, it's a challenging part of our day, right? It's a,
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it's a win that we need to knock out, but oftentimes we ignore it because it is really
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challenging. Sometimes just getting to the gym is hard for a lot of people prepping meals. I mean,
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it goes back to what we just talked about with the society that we're in now, where the easy
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route is so accessible that we tend as human beings to reach for that easier path. You know,
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if we flash back thousands of years, you know, there wasn't a McDonald's sitting there waiting for
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me. Um, if I'm having a bad day, I still had to go out and hunt for my food, right? I still
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had to migrate with my family during different climates or different seasons of the year.
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I had to find shelter, right? I had to do things that required me to be a man, to be active.
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I had to, you know, kill my food and cook it and prepare it and all those things in order to survive.
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So our hierarchy of needs has changed, I think over the, over the decades and years that we've
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been on this planet. But, you know, unfortunately physical fitness has been pushed to the back of the
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line, man, because it's just not at least, you know, consciously the most necessary thing where it
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used to be. And it still, it should still be, but unfortunately society has made it to where it's,
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you know, not as much of a priority. It's almost that path of least resistance.
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And that keeps us from doing what we know we should be doing.
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Exactly, man. It's just like anything else. I mean, I tell people, look, if you just listen to
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your true gut instinct, right? I mean, our gut instinct, man, is so right most of the time.
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And you know, deep down inside, man, I should be doing something. I should be active. I shouldn't be
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eating this. I should put away this donut. Like I should not be ordering a venti frappuccino or
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whatever people do. You know, I need to be eating healthier. I need to be doing this, not just for
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me, but for the people that care about me and the people I care for. But yet it's, we've allowed
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these other areas of our life to take over and kind of, you know, numb ourselves to the, this voice
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that's telling us, man, you got to be more active. You got to get yourself in shape because that's going
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to lead to so much more in all areas of your life.
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You bring up a really good point because I think the fitness industry is notorious for
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overlooking the fact that most of us probably already know what to do, right? Like we already
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know that we need to work out. We don't know what foods we should be. I get that all the time.
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What, what should I eat? What does my diet look like? I'm like, I don't know. I just eat meat,
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vegetables, and water. Like that's not really a secret. Everybody knows that. And yet I think
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we're constantly looking for, like you said, the quick fix, the out, the way to make this easy. I want
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to shift gears though a little bit because I want, I, again, everybody knows this stuff. I think
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I want to get more tactical into the solution. So the first thing I want to talk about,
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and one thing that you mentioned was the environment. How do you set up an environment
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to succeed? And what are some of the factors of a healthy environment that you should create
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for yourself? Absolutely, man. I think it starts with habits and routines, right? We have to start
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and you know, it's, it sounds almost boringly simple, but at the end of the day, it really does
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work. You have to write out a few habits and routines that you're going to focus on. Initially,
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those things could be as simple as having a day that you go to the grocery store and prep healthy
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food a couple of times a week. You have to write this stuff down. You have to actually plan just as
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if you were attacking any kind of other project that required a lot of planning and strategy and
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tactical methods to get to wherever you want to go. You have to map this stuff out. And so having
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habits and routines in place and focusing on those initially is going to help create an environment
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for success. So there's other things too, you can do. You can have accountability, right? That's a
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big one, man. I mean, you talk about that all the time, you know, reaching out to a community. If you
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don't have someone nearby that can help keep you accountable, we're all human, man. We all are going
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to fall off track. We got to have someone who's going to have our back and reach out to us and say,
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Hey man, what's going on? You know, why haven't you followed the plan or have you been following the
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plan and how can I help? Right? I mean, that's human nature. We need that, right? We got to have
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someone to make sure that we're staying accountable. Also getting rid of things that, you know,
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are going to put you off track. You know, I always tell people do not bring a jar of Nutella in my
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house, right? Because that thing is not going to last, dude. It's not going to last. I will wake
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up in my sleep and I will eat that sucker because it's so good. Right. And I'm a human being, right?
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I mean, like I, I'm not going to sit here and say I'm perfect and I have it all figured out 24 seven.
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It's just, I have to create an environment that pushes me towards success versus pulling me back
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towards failure. And part of that man is getting rid of the junk. Also getting rid of the things in your
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daily life that are going to bring you down. So maybe it's setting your alarm a little earlier
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and going to bed a little earlier and, you know, just turning off the TV, man saying, you know what?
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I need a little bit more sleep because I know I need to work out in the morning. And if I stay up
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late and watch this pointless hour of whatever you're watching, you know, the third rerun of
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Game of Thrones or whatever, that's just not going to be a good environment for my success.
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And so we have to take inventory of what our habits and routines look like. We need to set a course
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of action to improve them. And I can get into that more on how to do that, but that's really the best
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place to start with the environment. And then, like I said, eliminating the things that you know,
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that you're consciously seeing, bringing you down, man. I know I've been beating a dead horse here,
00:17:26.180
but you are going to want to get registered for our meetup in Nashville. We solidified some details
00:17:31.060
and this is going to be a killer, killer event. I cannot wait till the end of this month, January
00:17:35.860
26th and 27th, 2018. It's filled with camaraderie and brotherhood. I think that would be hard to
00:17:41.720
replicate anywhere else. We've had quite a few men lock in their seats over the past couple of weeks,
00:17:46.520
since a lot of guys are hyper-focused like you probably are in making this year, the best year
00:17:51.040
ever. If that is you, if you really want to make this year better than any other, I'd encourage you
00:17:55.820
to join us and tap into the skills that we're going to be talking about, the resources, the guidance,
00:18:00.420
the direction and focus that you're going to need to produce big results in your life. You're going to
00:18:05.500
get a signed copy of the new book, Sovereignty. When you come a choice between eight different
00:18:11.180
breakout sessions, two different panels to participate in some challenges, a firesides. And then of course,
00:18:16.660
what I mentioned earlier, the brotherhood and camaraderie that I think trumps everything else at this
00:18:20.780
event. If you'd like to lock in your seat, head to order of man.com slash Nashville, but do it quick
00:18:25.840
because we're getting very, very close to selling this thing out. And again, I hope to see you there.
00:18:29.780
That's order of man.com slash Nashville. Now let's get back to the rest of the conversation with Josiah.
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Yeah. Let's talk about the concept and notion of discipline, because I think this is a huge
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component. It's something that we talk a lot about. How do you develop the discipline required to hit
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some of these goals that you have from a health perspective? Well, the fitness industry is going
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to lie to you and say that, you know, it requires a bunch of motivation. It requires you getting hyped
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up and playing some crazy music and, you know, go in beast mode and all that stuff.
00:19:02.400
Absolutely. There's definitely value to it. The problem is, is that we've become
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so like attached to it, right? We've become so dependent on this thing called motivation where
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in reality, discipline is a skill, man. It's a skill. You have to develop it. It's not something
00:19:17.480
that we're all just naturally born with. I mean, some of the most successful people on earth will
00:19:21.480
tell you that it takes extremely, a ton amount of work, right? To be able to become disciplined at
00:19:28.640
habits and routines that maybe aren't something you want to do all the time, right? Because
00:19:31.740
when you're motivated, man, you know, and when you're high off life and everything's going great
00:19:36.660
and, you know, you're seeing changes in the mirror and the scale and you're just happy,
00:19:41.000
everything's easy, right? You go to the gym, workouts are fun. But as soon as something in
00:19:44.720
life happens and motivation disappears temporarily, that's when you got to have that discipline,
00:19:49.580
right? That's when you got to have that skill set to say, you know what? I have to get this done
00:19:53.300
because this is what's required of me as a person, as a man. This fits into my values as far as what I
00:19:58.780
strongly believe in, which could be for most people. Hey, I just want to be there for my kids
00:20:03.120
or I want to be the best man I can be, or I want to be there for my wife and I want to be the best
00:20:07.460
business owner and leader that I could possibly be. And that starts with taking care of myself.
00:20:12.080
And so I think we really just have to dig into the fact that, hey man, discipline is a skill.
00:20:15.980
It's not going to be easy. We have to steadily, you know, be pushing towards making this a permanent
00:20:21.320
part of my life. And that may not be a perfect day every single day. That might be me saying,
00:20:26.520
you know what? This shit sucks, but I'm going to get up and I'm going to do it because this is part
00:20:30.140
of the habit building that I need to do. What do you say to somebody who's wanting to get back on
00:20:34.380
track? I know a lot of guys that they're disciplined for a while or they get excited or hyped up or
00:20:39.580
motivated like you're talking about, and then they fall off the wagon. How do you get back on?
00:20:43.800
Great question, man. I mean, the thing is you got to take a look at what you know doesn't work,
00:20:47.740
and so that usually is jumping into something extreme saying, you know what? I'm going to go
00:20:51.920
from zero to a hundred. You know, I always compare things to cars. You know, if I'm great at driving
00:20:56.920
a Honda Civic and then I want to jump into a NASCAR race, I'm probably going to get my ass kicked,
00:21:00.780
right? And I may not come back because it might be really just demoralizing and it might make me feel
00:21:05.360
like a really bad driver. But if I say, hey, you know what? I can handle a Civic. Maybe it's time to
00:21:09.700
bump up to a big SUV or a big truck, you know, maybe one step at a time, maybe a little bit more
00:21:14.160
luxury sedan. I should be able to handle that, right? I should be able to handle that on the
00:21:17.720
road. It might be a small adjustment. I might be a little uncomfortable at first, and that's cool.
00:21:21.500
Being uncomfortable is part of the game. You have to get out of your comfort zone, but don't get so
00:21:25.220
far out of your comfort zone that you're just swimming in water that you can't handle, man.
00:21:28.920
I mean, you know, we have to take it one step at a time. Patience and consistency are always going to
00:21:33.160
win out versus that temporary motivation that drives you to go from zero to a hundred. Pick a couple
00:21:39.500
things that you know you can fit into your lifestyle. That might be just simple as tracking what you
00:21:44.320
eat, right? I need to take inventory of what I'm eating. What am I putting in my
00:21:47.520
body along with tracking how active I am? How much am I sitting every day? Do I need to be more
00:21:53.360
conscious of how much activity I'm doing? Am I walking enough? Am I on my feet enough? Am I
00:21:58.200
actually spending as equal amount of time on my feet as I am on my butt? That's really important.
00:22:04.260
If you start with those two things, then everything else becomes easier because it's momentum building.
00:22:08.980
You find success. You get wins because you start to see, hey, maybe I'm not eating as well as I
00:22:13.620
thought I was, or maybe I'm not as active as I was. And that just by changing those two things,
00:22:18.220
you start to see results. So boom, there's some momentum. And then from that momentum,
00:22:22.520
you get a little bit extra motivation and the discipline becomes easier. It's all a path,
00:22:26.860
right? But we have to, we have to start with the shit that's kind of boring and build from there
00:22:30.820
because that's what works. The extreme stuff that you see in advertisements on magazines, you know,
00:22:35.240
get ripped in 20 days, you know, build a body of the, she's going to drool over in 10 days or
00:22:40.880
whatever. Like that, that stuff is just of the blog posts you just put out though.
00:22:46.600
You out of me, man. That was 15 days. That's right. That's right. You changed the days.
00:22:53.180
Well, I want to talk about personality though, too, because I think there is something to be said
00:22:57.320
for diving headfirst into something. I know for me, when I started CrossFit, like three and a half
00:23:02.240
years or so ago, I went from, I'm sitting on the couch watching game of Thrones. Like you were
00:23:06.620
talking about to no, I'm, I'm in here five days a week without fail. And that actually worked out
00:23:12.100
really, really well for me, which I think contrasts with what you're saying of like,
00:23:15.580
just add a few things. I didn't do that. I just went headfirst. So what would be the difference
00:23:19.380
there? Yeah. You know, I would probably argue that your discipline, your ability to stay disciplined
00:23:24.520
might be higher than the average person simply because you have other areas of your life that
00:23:28.540
you've been super successful. And so you might have that mentality. And like I always tell people,
00:23:32.340
there's no cookie cutter approach, right? I, you know, my, my approach might not work for someone
00:23:36.940
else. You know, your approach might be great for someone who has your type of personality where
00:23:40.820
it's like, you know what, I'm just going to do this rain or shine. I'm showing up and boom,
00:23:45.240
that habit becomes a routine rather quickly because that's your personality. There are other people too,
00:23:49.840
that jump in and have no idea what they're getting into. They've never done something like this
00:23:54.320
before. They have no, you know, a history of success. And so they jump in and they, they find failure
00:23:59.180
and they're like, Oh dude, I don't know how to deal with this. I'm out, you know, I'm out. And so
00:24:03.140
I would tell someone, look, you know, if you have this, this desire to go from sitting your ass down,
00:24:09.440
watching whatever, doing nothing to extreme stuff like CrossFit by all means, go for it. But here's
00:24:16.700
the trick, go into it knowing that, Hey, I'm committed to this, right? I'm here to do the work. I'm
00:24:21.800
going to show up every day, rain or shine. And if I truly cannot, if I find that this is just too
00:24:26.900
much for me, I need to know what my next move is. That doesn't mean you go in like,
00:24:31.960
like we always talk about, you know, storm the beach, burn the boats or whatever it is.
00:24:35.220
You know, it doesn't mean you go into it with like all these plan B's and C and D,
00:24:38.180
like all these backup plans. You just go into it knowing that, Hey, I'm not just going to give up
00:24:42.520
if this doesn't work. Right. I'm going to try something that might be a little bit better for
00:24:46.120
me knowing that, Hey, there might be that roadblock that you run into. People just go into it,
00:24:50.400
man, with like no plan at all. They're just going to go in and man, this shit sucks. I'm out,
00:24:54.780
you know, versus being like, man, this stuff really isn't what I thought it was.
00:24:59.040
Okay. Now, now I got to take a look at it and analyze this stuff and then get into something
00:25:03.820
else that makes more sense for me instead of just being like, I give up. And then that's three to
00:25:07.420
six months later. And before they do something else, one of the things that's worked really well
00:25:11.240
for me is understanding that it's about the process versus the results. Of course, when I,
00:25:15.680
when I started back on my fitness journey, about three and a half years ago, I had things that I
00:25:19.760
wanted to accomplish, but I was more focused on the process itself rather than the results.
00:25:24.780
Like I went into it knowing that, Hey, the results are just going to take care of themselves.
00:25:28.500
I've just got to be here and show up every single day. And I think having that focus on the process,
00:25:34.000
the task being tactical, like we were talking about earlier about it really helped me maintain
00:25:38.840
the course over a long period of time and continue to do that, you know, three and a half years later.
00:25:44.340
Absolutely, man. I mean, unfortunately this world has been conditioned to
00:25:47.420
seek out the end result. We think that having a six pack is going to make us happy.
00:25:51.580
We think that having arms that are, you know, ripping out of our t-shirt is going to make
00:25:55.600
everybody, you know, intimidated by us or respect us or whatever. Right. When in reality, it's far
00:26:00.560
from the case. The real beauty of getting in better physical condition or just taking care of our
00:26:04.800
health is the journey. You know, it's like climbing Mount Everest. You know, when you get to the top,
00:26:10.160
I don't think you're living there, right? You're probably going to come back down. The beauty of it
00:26:13.260
is the struggle to get to the top and also the struggle to get back down and go after your next
00:26:18.180
mission, right? Go after the next challenge. And that's health and fitness, man. I mean,
00:26:21.720
you have to fall in love with the fact that it is a lifelong pursuit of greatness, of improvement,
00:26:27.040
of just staying healthy and staying alive. I mean, that's really at the end of the day,
00:26:30.740
what it's all about. And oftentimes we get so, you know, uh, hypnotized by this idea that we're
00:26:36.740
going to land on a cover of a magazine or that everyone's going to think we're hot or we're,
00:26:40.160
you know, in great shape and that's going to make us this better person. But if we go into it as a bad
00:26:44.020
person or unhappy and we get abs, we're probably still going to be just a guy with abs who's
00:26:47.980
unhappy, right? And so we have to fall. We, I mean, there's a ton of those guys running around.
00:26:52.000
And so we have to fall in love with that process that gets us there, dude.
00:26:55.840
Yeah. And I think where you talked about having success in certain areas of your life and then
00:27:00.860
it being able to transfer over, I think that was a really, really valuable comment. And I don't want
00:27:04.760
to gloss over that because I think it's very easy to think that we make decisions in a vacuum or that
00:27:09.400
we can isolate elements of our lives. I've personally found that, that it's not the case.
00:27:13.660
You know, if I'm going to be successful in the gym, I'm probably going to be more successful in
00:27:17.360
my relationship. If I'm more successful in my relationship, I'm probably going to be more
00:27:21.420
successful in the business. I know you and I have had multiple conversations about where does
00:27:25.640
somebody start on the self-help, if you will, journey. And you would advocate that somebody start
00:27:32.280
in the gym. Am I understanding that correctly? Absolutely, dude. It's the lowest hanging fruit,
00:27:36.380
man. I think you and I both agree on this. You know, if you're struggling in
00:27:39.360
your life and you're reaching out for something, somewhere to turn, if you're looking for a quick
00:27:44.000
win, if you really, you know, are looking for something just to say, dude, you're still worth
00:27:47.700
something. You still got this, man. You can still accomplish things. The gym is where it's at. And I
00:27:52.520
can speak from major experience, right? I've been through many struggles in my life, some worse than
00:27:57.620
others. And I'll tell you right now, health and fitness saved my life multiple times, literally saved
00:28:02.500
my life. Like I probably wouldn't be talking to you here or I'd be locked up somewhere if it wasn't for
00:28:07.020
health and fitness. It was something that I could get my worries and put them to the side, right? And
00:28:12.180
say, okay, this is about improving my health. This is making me feel good. It's boosting my confidence
00:28:16.940
because I see improvement. Like if I actually stick with this, this becomes easier, right? And so I can
00:28:22.600
apply the lessons that I've learned in health and fitness to every aspect, whether it's building a
00:28:26.580
business, a marriage, being a dad, which dude, by the way, is something that I'm utilizing health and
00:28:31.880
fitness now as lessons to become a better dad. Because I never had a dad to model and say, okay,
00:28:39.000
this is the man I want to be. I was kind of searching for something to grasp onto in that
00:28:43.260
area of my life. So what did I do? I grasped onto the lessons that I've learned in fitness and I've
00:28:47.740
applied them to my fatherhood journey. And dude, it's paying off big time because it's the same stuff.
00:28:52.680
I mean, it's crazy, but health and fitness truly is a metaphor for life. And so when we're reaching out
00:28:57.160
for something to get us on a right track or help us build or rebuild our life, health and fitness is
00:29:02.800
a great place to start. It could do so much, man. Let's talk about motivators because one of the
00:29:07.020
things that you said was, Hey, if you're chasing the six pack abs or whatever it may be, you're
00:29:10.760
probably not going to be happy. You may not be happy, but it does that by default make it a bad
00:29:16.080
motivator or, or is there a good motivator and a bad motivator? Do you understand what I'm saying?
00:29:20.700
Absolutely, man. No, I mean, dude, getting a six pack, let's not get it twisted. It's a really cool
00:29:24.880
thing. Um, and it's awesome and it shouldn't be something that you take lightly. It's, it's a
00:29:29.580
great accomplishment. Uh, the thing is though, we have to understand what's going to happen after
00:29:34.340
that, right? So if you're driven by the fact that you want to get a six pack, awesome. And I have
00:29:38.920
every confidence that anybody out there who puts their mind to it can achieve something that high
00:29:43.480
of physical perfection or whatever you want to call it. It can be done by pretty much everyone if you
00:29:47.280
do what needs to be done. But once you get there, if you've ever experienced getting there for the
00:29:52.220
first time, which I have, you know, I never had abs until I was in my twenties. And once I reached
00:29:56.940
to that, that point, man, it was kind of a letdown because I was like, dude, I thought this was going
00:30:01.220
to like do everything. Right. I thought getting to this level of, of physical development was going
00:30:05.560
to skyrocket my fitness career. It didn't, you know, it was just like, Oh cool. Do you have abs?
00:30:10.540
Awesome. Good, good job. Thumbs up. You know, now what are you going to do right now? And so there's a,
00:30:15.020
there's a psychological term. Um, I don't have it offhand, but it's basically like, you know,
00:30:18.320
if you're a marathon runner and you run your first marathon and you train so hard for it,
00:30:22.200
man, like you put in work months of effort and practice and you cross that finish line and you're
00:30:26.780
like, boom. And then you wake up the next day and you're like, Oh my gosh, what am I going to do now?
00:30:31.760
Right? Like I have nothing to shoot for, man. It was great, but it's gone now. Like it's done.
00:30:36.180
And so that's why I tell people fall in love with the process because the process is always going to
00:30:39.540
be there. You can have these road marks. You can have these checkpoints in your life. You know, I,
00:30:43.660
I was never a big video game player, but I know if you play those little race car games or whatever,
00:30:47.560
they have like these checkpoints, right? And it gets, it kind of propels you to the next one.
00:30:51.460
So you check in and you have like this, this next goal that you want to hit and you go through this
00:30:55.400
race until you complete, then you go to the next level. Right? And so you got to have these little
00:30:59.040
checkpoints. And one of them might be like, Hey, I just want to lose 20 pounds or Hey, I want to get
00:31:03.180
abs or I want to see veins in my arms or I want to deadlift 600 or like you do, you know, overhead squat,
00:31:07.960
you know, whatever the hell that shit is. Um, but you know, man, don't worry about it. Oh yes. Sorry. Yeah. Yeah. Um,
00:31:13.780
so you got to have those short term goals because that can propel you if used properly can propel
00:31:19.040
you to the longer term goal, which I think for most of us, man, most of the people listening and
00:31:23.280
you know, the, the, just human beings, we want to live as long as we can. Right? Like we don't want
00:31:28.260
to die young. We don't want to be on our deathbed and be like, damn, I just wish I wouldn't have eaten
00:31:32.540
so many damn cheeseburgers. Like they would have been, they're good, but I would have taken them all back
00:31:36.840
if you could have given me another, you know, three days on this earth. Right? Like that's the moment we
00:31:41.540
never want to be it. So our kids or our spouse or whoever we care about, the loved ones or just
00:31:47.300
friends that we're surrounded by, nobody wants to leave, you know, behind these people that we care
00:31:52.380
so much about. And so that's the longterm game, right? Pushing and being, you know, the best man
00:31:57.960
or woman that we can possibly be, uh, while we are on this earth, right? Giving back, being an ultimate
00:32:03.760
human being, being a godly person that starts with taking care of yourself, man. Anybody who says any
00:32:08.760
different, I would challenge them a hundred percent of the time, but along the way, it's awesome dude
00:32:13.640
to have these like little checkpoints, these little victories, abs, maybe doing a contest,
00:32:17.960
maybe deadlifting twice your body weight, whatever it is. But those are just boosters to get us to that
00:32:22.380
longterm picture. Yeah. I know that's certainly been true for me. I started with Spartan races and I did
00:32:27.920
like a three mile sprint and then I worked to a nine or eight mile race and then a 12 to 15 mile race.
00:32:34.180
And then the Spartan gogi. And so constantly elevating and improving and chasing the next
00:32:39.220
big thing has kept me on track because there are a lot of guys out there. And I've talked with a lot
00:32:43.760
of men who don't have any sort of motivator or they don't know when to get, I'm like, man, just sign
00:32:50.460
up for something and then force your hand. Cause you have to get in shape. That's what I did.
00:32:54.180
I signed up for events and then I told tens of thousands of men who are watching what I'm doing
00:32:58.980
that I'm going to do it. So it kind of in a way forced my hand that helped to provide a lot of
00:33:03.460
motivation for me. Yeah, dude, I, you know, you, you do need to get out of your comfort zone.
00:33:07.860
That's step number one. If you think you're going to be in a comfort zone for the rest of your life
00:33:11.580
and get in better shape, Godspeed to you, right? It's, it's probably not going to work. You've got
00:33:16.400
to set yourself up. And I always tell people this to chase failure, man, like really do just go after
00:33:21.500
because failure, whether it's in the gym or maybe it's with your diet is a great thing. If used properly,
00:33:27.700
it's a sign. It's like a, a flashlight on what you need to be focusing on. Maybe like with you,
00:33:32.800
you know, you're in the gym, you're doing CrossFit and you have these exercises that maybe
00:33:37.080
are just really challenging. Maybe you can't get the form down and you keep failing and failing,
00:33:40.440
but instead of giving up and be like, damn, dude, I'm such a loser. Like I have a cool beard and stuff,
00:33:44.520
but you know, I'm, I'm a loser. I can't do a hand clean or whatever. You know, you go back,
00:33:49.320
you say, no, dude, this is what I need to focus on. My, maybe my, you know, hip hinges weak,
00:33:53.440
or maybe my posterior chain needs a little bit of work, right? Awesome. That's what you go after.
00:33:58.380
Do the most successful people on the planet fail more than anybody else. If you line up all their
00:34:02.480
failures next to their successes, you'd have probably 10 times as many failures as you do
00:34:07.200
success. And that's why they're so successful because they fail as much as possible. So I tell
00:34:12.680
people all the time when it comes out, the fittest man, you know, fail early, like find out what
00:34:16.300
you're not great at, whether it's maybe you don't get good sleep. Maybe it's your stress level sucks.
00:34:20.680
Maybe it's your nutrition. Maybe it's your workouts. It's probably one of those four or a combination
00:34:24.500
for most people and find out like where you're failing on those aspects and then fail as often as you
00:34:30.520
can. Meaning go back and practice because practice is a controlled way to get better at those things
00:34:36.380
that you're failing at. And then fail as often as you can and fail forward, right? So what that means
00:34:41.040
is like you do with CrossFit, you go in the gym, maybe you don't, you're not good at a certain thing
00:34:44.580
or a certain Metcon or whatever. Well, you don't just go, okay, that's great. I'm done. You're
00:34:49.420
going to get better. You're going to go back. You're going to practice and practice and practice.
00:34:52.860
You're going to keep getting better until you reach new levels. And then you're going to keep
00:34:55.320
failing so that you find out what you need to get better at from there.
00:34:57.980
Right on. I love it, man. Let's get specific because this time goes so quick. I can't believe
00:35:02.220
we're already bumping up against time, but let's get really specific on some of this stuff. Cause
00:35:06.280
I know guys are listening to this right now and they're like, great, cool, whatever. Now what,
00:35:09.720
like, what do I do? So what I want to do is I want to break this down into a couple of different
00:35:14.340
areas. So let's talk about food first. What can guys do maybe three to five quick tips that men can
00:35:20.180
implement in their lives to enhance their nutrition and the food intake?
00:35:24.700
Yeah. So the first step, man, is just understanding that most of the nutrition information
00:35:27.940
out there is bogus. It's probably a lot of myths you've heard. And so you're going to have to kind
00:35:32.280
of unlearn and relearn some things when it comes to nutrition. But the easiest place to start
00:35:37.100
is stick to natural foods, like foods and as close to their natural state as possible.
00:35:42.260
We didn't talk much about my story, but when I was 80 pounds overweight, man, it was often because I
00:35:46.600
was eating out of comfort and eating to suppress emotional baggage that I had. I was depressed,
00:35:51.220
but I was eating a lot of junk, man, which when you're eating a lot of junk,
00:35:54.260
like that processed food and the candy and the pizza and all that stuff. Not to say that stuff
00:35:59.320
can't be included in moderation, but dude, that stuff is made to literally make you want to crave
00:36:04.680
more of it, right? It's processed in a factory. It's scientifically put together to basically tell
00:36:10.600
your appetite to chill out and not tell you that you're full and make you want to eat more of it.
00:36:16.360
So it's like almost impossible to get satisfied with eating that kind of junk. So get rid of that
00:36:20.260
and stick to produce, right? Vegetables, fruits, meat, right? And then as you get comfortable with
00:36:27.320
that, start including things like carbs, rice, potatoes, but things that are as close to their
00:36:32.500
natural state as possible. Number two would be drink water, dude, like water, coffee, forget about
00:36:37.960
the soda. I know it won't be easy at first. It's going to take some time, but cutting that stuff out
00:36:42.760
will help you kind of get back to square one, which is the natural state that your body is supposed to
00:36:47.180
be in, where you don't have all these weird cravings and you're constantly hungry. That
00:36:51.160
leads me to number three with nutrition, and that would be listen to when you're actually hungry,
00:36:55.540
right? So for guys, especially, this applies to us men more than it does women. We need to fast
00:37:00.840
more, right? I'm a big believer in intermittent fasting, which does a couple of things. Number one,
00:37:05.120
it teaches you what hunger actually feels like, right? We need to know that because if we are,
00:37:10.160
we're just eating because we're bored or it says, oh, it's noon. So I have to eat, you know,
00:37:14.060
I'm like a robot. It's noon or it's, you know, breakfast time. I have to eat breakfast. If we're
00:37:18.720
not actually hungry, dude, all we're doing is putting fuel in a machine that's not, doesn't
00:37:22.000
eat it, right? You're, you're, you're filling up gas in a gas tank that's already full, dude,
00:37:25.000
like relax. So start listening to your body. It takes time, dude. This is a skill that will not
00:37:31.160
happen overnight. I want to stress that as much as I can, but if you start with fasting, so maybe
00:37:35.560
once a week, just push your breakfast back until you're, you know, actually freaking hungry.
00:37:39.780
Maybe try, you know, four to six hours after you wake up, push that to eight the next week,
00:37:44.220
and then try to get as high as 24 to 48 hours, because that is actually going to teach you more
00:37:50.060
than it will help you lose fat. It's going to teach you what it means to be hungry so that you can
00:37:54.260
schedule your meals around when you're actually hungry, because that's going to help you control
00:37:58.460
your food intake more than anything else, right? Because we often just eat out of habit, out of
00:38:02.660
routine because it's noon, breakfast time, dinner time, whatever. Start to eat when you're hungry.
00:38:06.720
Those are my top three tips, man. Natural foods, water, intermittent fasting.
00:38:10.320
I like the intermittent fasting because I know where I get into trouble with my food
00:38:13.260
is late at night. And it's not even like you said, because I'm hungry. It's because I'm bored
00:38:16.920
because all throughout where I can go, I can go all day long without food, without lunch,
00:38:21.300
because I'm busy. I've got things to do and I'm active. But when it comes to sitting down and
00:38:25.140
resting, it's like, okay, now I'm supposed to eat, right? So I really liked that idea of knowing
00:38:29.980
when you're actually hungry versus when you might just be bored.
00:38:32.820
Yeah, dude. Intermittent fasting is one of the biggest things I've implemented in my fitness
00:38:37.020
career. It's changed the game for me. I can eat more food when I'm actually hungry, which is just
00:38:40.580
like you, dude. It's at night and we've kind of wound down for the day and we're sitting down,
00:38:44.820
relaxing maybe for a few minutes and we're like, man, I'm kind of hungry. So if I have calories
00:38:48.180
that I can play with at that time because I didn't eat during the day when I wasn't hungry,
00:38:51.940
then we're off to the races, man. A fat loss and being healthier is much easier.
00:38:55.420
Yeah, definitely. Let's go to exercise and then we'll start winding this thing down. What are three
00:38:59.960
tips that you have with regards to exercise? Yeah. Number one is we need to know how much
00:39:04.520
we're moving, right? If we actually break down our day, it's almost kind of scary if you think
00:39:07.880
about it. So if we are a commuter and we go to a job and we sit in an office, which a lot of people
00:39:12.200
do, we're in the car for however long in the morning. If you're blessed to live right down the
00:39:16.460
street from where you work, great. But a lot of people drive 30, 40, 60 minutes to work there and
00:39:22.260
back. So that's already a couple hours out of their day potentially. Then you're at a desk,
00:39:26.380
right? And so if you're at a desk for eight hours with minimal breaks to walk around or stand up and
00:39:31.240
take a phone call, the amount of time that you're sitting down is pretty excessive. If you couple
00:39:36.260
that with coming home, sitting down for a meal, sitting down to watch TV or the big game or whatever
00:39:40.980
was on, then all those hours sitting down start to add up and your activity level is pretty low.
00:39:46.420
And so an easy win for guys is start tracking your activity and schedule time to be on your feet.
00:39:51.800
So that would mean taking the stairs more than the elevator, standing up when you're taking phone
00:39:56.380
calls, schedule walks, you know, cut out a lunch 15, 20 minutes early and go for a walk, dude. Like
00:40:00.800
it's not going to, you're not going to lose your man card because you did it. Like it's actually
00:40:04.420
going to help you lose weight. That's number one. And then number two is don't get blinded by these
00:40:10.040
workout routines to tell you you got to train, you know, five, six, seven days a week. I'll tell you
00:40:14.600
right now, my best before and after clients train three days a week, Monday, Wednesday, Friday,
00:40:18.980
they crush a resistance training based program that is helping them progressively get stronger.
00:40:24.380
Right. And then as they kind of master that, you can start to add in things that are more high
00:40:28.640
intensity, almost like CrossFit, where you have, you know, things that challenge your cardiovascular
00:40:32.380
things that push you way out of your comfort zone with exercise selection and technique, but three days
00:40:37.840
a week of resistance training. And then the third thing, man, which I think is highly underrated
00:40:42.240
or probably never talked about really, it's like it's, it's hiding, but it's, it's active recovery.
00:40:47.000
Okay. And what that means is you've worked out, right? You're active and stuff, but on days that
00:40:51.620
you're not working out, dude, just stay moving. Like don't, you know, if it's a weekend day and
00:40:56.740
maybe you're not training that day, do something active with your family, like go for a hike,
00:41:01.380
chase your kids around. Don't sit around, man, because that's only going to actually lower the
00:41:06.680
chances of your body building muscle. Think about it, man. Like why would the body build muscle if you
00:41:10.140
don't actually use that muscle that you're building in the gym? Like you actually have to use it,
00:41:14.120
right? So get active, build something, chase your kids, dude. I went to the, uh, trampoline with my
00:41:19.080
kids, trampoline park with my kids this past weekend. That'll crush you. Oh my God, man. I
00:41:23.540
haven't been that sore in a while. And I was like, dude, this is kind of scary. Cause I work out a lot
00:41:27.280
because it's, it's what I do for a living. But, um, I was there and I left and the next day I woke
00:41:32.180
up and I'm like, what did I do to myself? But I realized, man, I got to use those muscles more.
00:41:35.720
So like I got to incorporate more stuff that's working on those kinds of plyometrics and whatnot.
00:41:39.800
Right. Cool. Very cool tips. Josiah, like I said, man, we're running down on time. I do want to ask
00:41:45.760
you one question and that question is what does it mean to be a man? Being a man means doing the work
00:41:52.440
plain and simple, man. The motto I live by in my life is you get what you want if you do the work.
00:41:59.220
And that doesn't just mean in business or, you know, in your career or in the gym. It means do the
00:42:05.000
work as a dad. I'm very passionate right now about fatherhood. It's something that I'm exploring
00:42:09.700
heavily with the book that I'm writing right now, uh, coupling that with fitness and how the lessons
00:42:14.680
in fitness helped me become a better dad. But I have to do the work, right? And especially with
00:42:18.840
my marriage, you know, I, I come from a history of divorce. I come from a history of abuse and
00:42:23.980
it's taken a lot of effort and work to get past those things and start a new as a dad and as a new
00:42:30.780
husband and just as a man. Right. And so do the work, man. That's what it means to be a man.
00:42:36.080
Right on. I appreciate that insight. How do we connect with you? I know you've got some
00:42:39.260
coaching programs available. How do we find out about those things and learn more about what
00:42:42.980
you're doing? Yeah. Easiest way to connect with me is on pretty much every social media
00:42:47.000
platform. It's at Josiah fitness. Um, I have my own podcast. You have been a guest officially
00:42:52.320
once your second episode will be coming out shortly. Um, and that is the fit man project
00:42:57.740
on iTunes, Google play, Spotify, it's everywhere. Fit man project. We have some amazing guests like
00:43:02.940
yourself. Um, come on and talk about how health and fitness has impacted their life. And then
00:43:07.220
my website blog is the true transformation.com. That is my health and fitness company where we
00:43:12.640
coach people, uh, show them how to use health and fitness to better all areas of their life.
00:43:17.060
Right on, man. We'll make all those connections. So the guys know exactly where to go. Josiah,
00:43:20.260
I appreciate you. Uh, we've built a friendship over the past year and I've been impacted by,
00:43:24.740
by what you're doing and your work and our friendship. So thank you so much for coming on
00:43:28.380
imparting some of your wisdom. I'm glad you joined us today.
00:43:31.420
Thanks so much for having me, man. The friendship that we have is invaluable. So I'm excited
00:43:34.980
to see where it takes us, bro. Guys, there it is. Josiah Novak. As you can see,
00:43:40.260
the man knows what he's talking about and his practical approach to getting in shape is one
00:43:44.140
that I think we could all do well to implement in our lives. If you liked this show, share it with
00:43:49.180
another man. And if you would both Josiah and I want to hear from you, I'm extremely, extremely active
00:43:54.100
on Instagram lately at order of man. Uh, so is Josiah, but you can let us know what your thoughts are on
00:43:59.100
the show and what you'll be doing about it in your life on Twitter, Facebook, Instagram,
00:44:02.980
wherever you might be. Just make sure to drop us a line and tag us guys. As I sign out, make sure
00:44:07.900
that you get registered for this meetup January 26th, 27th in Nashville, 2018. You are not going
00:44:15.680
to be disappointed. You're going to be inspired. You're going to be motivated, but more important
00:44:18.960
than that, you're going to have the system, the tools, the structure to do some big things in your
00:44:23.460
life in 2018. You can get registered at order of man.com slash Nashville. I hope to see you there.
00:44:28.720
Also, I did not mention this today. The iron council. This is our exclusive brotherhood,
00:44:33.740
uh, takes things well beyond what we're going to do in Nashville over a couple of days. And we've got
00:44:38.120
the structure, the system, the guidance, the direction, the support we've got teams, we've
00:44:42.360
got accountability, we've got challenges, we've got assignments, you name it, we've got it.
00:44:46.800
And guys are producing big, big results and improvements in their lives. You can check that
00:44:52.020
out. Our exclusive brotherhood, the iron council at order of man.com slash iron council.
00:44:56.520
I hope to see you in the iron council. I hope to see you in Nashville so we can shake hands.
00:45:01.060
But until next week, gentlemen, take action and become the man you are meant to be.
00:45:05.800
Thank you for listening to the order of man podcast. You're ready to take charge of your
00:45:10.060
life and be more of the man you were meant to be. We invite you to join the order at order of man.com.