How to Create a Pre-Gym Routine for Better Focus & Training Sessions

create a pre-gym routine

What do you do immediately before you start training? If you don’t have a specific pre-gym routine, you’re missing a trick…

The Benefits of a Pre-Gym Routine

The purpose of your pre-gym routine is to get into the best state for the coming training session.

Being in the correct state will make you more focused, driven and present. Getting into a flow state and feeling at one with your body will be easier when you have developed increased focus through your pre-gym routine. Do this; you will be stronger, and have better training sessions.

The pre-gym routine is a set of actions you go through before every training session to get ‘in the zone’. These act as a trigger, or an anchor – to use the NLP term – which indicate to your brain and body that it is training time.

You’re hacking the Pavlovian response to your advantage, to have better training sessions.


Creating Your Pre-Gym Routine

Your routine will have a few different elements in it. Below I describe the ones that I have found most beneficial. You might want to experiment with some other things in your own routine.

These are the things I use and recommend:

  • Caffeine
  • Music
  • Self-talk
  • Specific movements or actions



I will have a coffee about 1 hour before going to the gym. Caffeine increases focus and blood flow, which will lead to being stronger, more present in your body and having better focus. You could use caffeine pills or a pre-workout shake if you don’t like coffee.

Pre-workout is overkill for me, but you might find it works well for you. If you’re jittery and feel buzzed, it’s too much for you too. In that case, you will be better off with just caffeine. Self-experimentation is always the way forward. I am not your guru, and I do not know what will work best for you. I’m just here to trigger ideas for you.



The correct state for training is the one that gives you the most drive and energy. This might be driven by negativity or anger, or by a positive vision of a better future. You will need to work out if your motivational style is predominantly moving towards pleasure, or away from pain. Check this post out to get started on understand what drives you.

Music is a great way to create a high-energy state. If you’re going for anger or aggression you could use heavy metal to get fired up. I prefer a more upbeat and positive vibe, so I use drum and bass or dubstep to get in the zone.

Music that is fast, high-energy, and powerful is best for getting you in the right state for the gym.

create a pre-gym routine

Getting in the zone for training


Why are you in the gym? What do you want to achieve?

Reconnecting with your why – the thing that drives you on a deep level will put you in the most powerful state for training.

I like to use the question:

What are you fighting for?

Spend a couple of minutes before you start training to sit somewhere that nobody is going to disturb you. Put your hood up, hat down, headphones in; or whatever will make people leave you alone. Close your eyes and meditate on this – what am I fighting for?

If you’ve read Fitness Mindset Mastery, you will understand the importance of having clarity on your why, and how to determine what it is.

Run through your vision in your mind. See it, feel it, live it… then transmute that energy into your training session.


Specific movements or actions

I didn’t cover this in the video, but you could have specific movements or actions that help to get you in the zone. It’s not just about what the movement is specifically doing for you; but also the creation of the habitual pattern repeated over time that creates the effect.

I suggest spending a couple of minutes deep breathing, to ‘get into your body’ and centre yourself. Then try a couple of minutes of flexing different muscle groups or posing.  This is to develop the mind-muscle connection, get your focus into your body, and ready to really feel your training.


What works for your pre-gym routine?

What works for you will be somewhat individual. You need to experiment with different things and see what gives you the best focus and presence. It’s very dependent on your unique motivations and drivers.

Whatever works for you, a good part of why it works is simply the Pavlovian trigger that develops through repetition. With this in mind, it’s important that after choosing a routine, you consistently do it.

Spend 5-10 minutes before every training session to get ‘in the zone’ and your body will show the results pretty quickly. You will soon be able to trigger the correct state in just a couple of minutes, by going through your routine.

To let the struggles of the day wash off you. Forget about the argument with your missus, or the looming deadline, and simply be present, focused and ready to kill it in the gym.

If you want some inspiration; watch the biggest guy in your gym, or open Netflix and put Pumping Iron on. Notice how they are in a deep state of focus while training. How they shut the rest of the world out, and their entire focus is inside their body. This is what the pro’s do, because it takes you to the next level.

If you want to find out more about using mindset to hack your fitness results, check out my Fitness Mindset Mastery course.

Chiang Mai Digital Nomads – Bunch of Retards?


Of course, not everyone in Chiang Mai is a retard, but there are a lot of people who are. Which is fine if they keep to themselves, but they seem intent on selling a dream to guys that is going to leave them in a bad place…

In this podcast I recorded last week with Will of Revolutionary Lifestyle Design, and Brian of Loser 2 Winner we discuss the state of the “Chiang Mai Digital Nomads” scene. Things to expect, what you need to do before you move abroad, and some of the realities that most people ‘selling’ digital nomading don’t tell you.

Check out the podcast here:

I’ve written about Chiang Mai as a place to live if you work online a few times before. I reluctantly use the term “digital nomad” in those posts, because it’s the search term people will use in the Googles. However, I would never use the term to identify myself in real life, and nor does anyone else I know who is actually living a long term freedom/travel based life.

In the podcast we talk about the difference between the dictionary definition of a “digital nomad”, which I would be, and the identity people want to attain from calling themselves “digital nomads”. The latter is a huge turn off and it seems like Chiang Mai is ground zero for all of the people who are looking for an identity to attach themselves to.


Digital Nomading is not a business…

To succeed as a digital nomad, you simply have an online business and travel around. Yet many of the Chiang Mai digital nomads manage to fail on both of those counts.

They come out to Chiang Mai chasing the identity; without a business, any experience making money on their own, especially online, and sometimes without even any valuable skills they can sell.

Inevitably they spank a load of money on a course to learn how to be a digital nomad from the digital nomading guru, fail as most first (any) businesses do. Then they go home with their tail between their legs and move back in with Mummy, or go back to working for the man, because they couldn’t cut it alone.

I’m 100% an advocate for people working for themselves, living a free life that they choose, and travelling – if that is part of your agenda. I just want you to be realistic about things. If you’re never ran a business or made money on your own before, you are going to be in for a rude awakening.

Business is hard. Selling is hard. It will chew you up and spit you out. Being in a new place where you don’t know anybody, don’t understand the culture or language, have culture shock, and you’re thousands of miles away from the support of friends and family… is probably not the best place to go through the ringer of your first year in business.

Like Will says in the podcast, if you have $10,000+ in the bank then you will be good, as you have that safety net. If you don’t, think long and hard about whether you actually have means of making an income.

If you’ve been in business before and/or have valuable skills, then you don’t need to worry so much. I left home with about $4,000 in my bank. However, I have been running my own business since I was 20, and I had skills and contacts that meant I could easily make money freelancing if my business didn’t work out.

I’d also been grinding for 4 years to achieve the freedom to travel. I was very driven and once I got there, I was not going back, no matter what. As the boys mention, if you’re coming with a back-up plan to go home, the chances are you will.

Travelling is great, but be honest about what it is and just go backpacking if you want an adventure for a few months before going home. If you’re serious about travelling/living abroad permanently, there should be no going back.

On the second point; most “Chiang Mai digital nomads” aren’t nomadic at all. They can only afford to be in Chiang Mai, which is about the cheapest place in the world that has an internet connection and flushing toilets. They live here and scrape by, but cannot go anywhere else. That’s cool for a little while to build a business, but hardly a good long term life plan.

First person view of my “how to be a digital nomad” course… Just write about digital nomading…


But “digital nomading” is great…

The intention here is not to put you off living your dream of travelling and working. The freedom is amazing. My quality of life has shot up immensely since I left the UK, and I never even had a boss, mortgage, or cubicle prison to bring me down when I was still at home.

Like I said, there are many people who live this lifestyle successfully all around the world- they just tend not to be the ones promoting it, or identifying themselves first and foremost as “digital nomads”. I’ve met many people all over the world who have great lives and businesses. It’s very much possible and within your reach, just expect to do some work to achieve it.

A weekend course and 3 weeks setting up an Amazon store might work, but if you have no experience, the statistics tell you that it probably won’t.


Chiang Mai is also great…

Chiang Mai is also a great place to live. The quality of life and value for money is insanely good. I leave and travel around, but I always end up getting pulled back here every few months. It is a beautiful place to live and I do encourage people to come here. Just beware of why you’re coming here, and who is trying to sell you a dream.

What To Do If You’re Going Bald Young

Going bald young?

My hair started to fall out when I was 17. For the next 3 years it got slowly worse, I wore a hat all of the time to hide it, but my friends still teased me about it. I was always shy when I was getting undressed with a girl, because I had to take my hat off. In hindsight, when they’re already getting in bed with me, they aren’t going to care. Nonetheless, I felt embarrassed about it.

When I was 20, I shaved it for the first time, and I’ve never looked back since.

Check out the video to discover the 3 options you have available if you’re losing your hair young, and how to look great if you choose to shave your head like I did.

What to do if you’re going bald young

The way I see it, you have 3 options available to you if you are going bald young. 2 are perfectly legitimate and a matter of personal choice. The third is one that I cannot recommend to you, and is important you do not get trapped into.


Option 1 – Treat it

There are treatments available to slow or reverse hair loss, you could get a hair transplant and explore the other medical solutions. I have never gone down this route so I do not know much about it. Check out to do more research on that side of things.

If this is the option you want to explore, go ahead and do your research. Unless you’re getting a full (expensive) hair transplant, as far as I know, you will still have to face up to losing your hair at some point in the future, so you might want to pay attention to option 2 as well.


Option 2 – Embrace it

This is what I did, and what I would recommend most people do. I was in the position that I had shitty hair I had never liked anyway, so it wasn’t a big deal for me.

That’s not to say it wasn’t scary; I thought about shaving it for a few months before I did. I had many of the common fears like:

  • What if I have a funny shaped head?
  • What if I look stupid?
  • What will people think?
  • Will girls like it?

In the end, shaving my head was the best thing I ever did. It’s been 8 years now and I’m better looking and happier than ever before. I’ll give you my top 5 tips to look great with a shaved head in a moment. First I need to cover the third, and most dangerous option for you.


Option 3 – Be a victim about it

Yeh, it sucks to lose your hair young. I know that better than most. It is what it is and being upset about it will not serve you in any way.

Everyone has problems, the guys with a full head of hair will have some other problem that you don’t have. Don’t worry about it, just choose one of the two options above and go for it.

You can live a great life, be good looking, get lots of girls and all that; without your hair. As long as you don’t dwell on it, becoming shy and anti-social. Getting depressed about losing your hair will fuck your life up. Dealing with it or embracing it will empower you to get on with living your life.


5 tips to look better with a shaved head

  1. Have facial hair. Facial hair adds contrast to your shaved head and stops you looking like an egg.
  2. Be tanned. The darker your skin complexion, the better you tend to look with a shaved head. If you’re very tanned or black you can probably pull off a shaved head without having facial hair.I’m naturally very pasty and look stupid without facial hair…
    going bald young

    Me, age 20. No facial hair, pasty white, skinny, a little bit chubby… not a good look

  3. Be Muscular. Who looks good with a shaved head? Jason Statham does. Why? Because he’s built. Girls love the masculine look of a shaved head and big muscles.
  4. Be lean. The leaner you are, the stronger your jawline will be. The stronger your jawline is, the better you will look with a shaved head (or with hair for that matter). Muscular, lean and shaved head is a great masculine look.
  5. Own it. The final tip is to just own it. Wear it with pride. I can tell you from experience that women love it, and nobody will even ask you about it after about 2 weeks. Certainly anyone new you meet will not have any prior image of you with hair, so that will be completely normal to them.

As you can see, I look infinitely better in my late twenties than I did when I was 20. that’s because I have good, well groomed facial hair, a tan, a lot more muscle, less body fat and I’m confident in my look.

I know it’s frustrating and scary to lose your hair young, but it doesn’t have to have a negative impact on your social or dating life. Embrace it, own it and do you. Life is short and being unhappy about your hair is not a good way to live it, in my opinion.

Leave a comment if you have any specific questions, I’m happy to help. If you’ve only read, watch the video for a more in-depth explanation.

Where to Buy Modafinil Online? (Afinil Express Review)

where to buy modafinil

Where to buy modafinil online? You can buy high quality modafinil from Afinil Express at

This is my review of Afinil Express, the shopping experience, quality of the products and anything you need to know before buying modafinil online.

Does modafinil work? How to Take Modafinil?

Modafinil works great as a focus aid. It puts you into a state of deep focus – obsession even – that allows you to speed through 3-4 times as much work as you otherwise might.

It is the single best way I have found to get things done quickly, especially boring tasks I would usually procrastinate on. Alternatively it is superb if you have a deadline, a lot of work due and not enough time to complete it. It’s hard to describe, but your mind just works better when you take modafinil. You have to try it.


Buying Modafinil from Afinil Express

The shopping experience on Afinil Express is high quality. The website is simple and easy to browse, with a good description of all of their products.

Afinil Express has free worldwide shipping to every country apart from the ones listed in the “Does Afinil Express ship to my country” section. They also have a full refund policy if the shipment does not arrive, is lost or damaged, or the order is incorrect.

Afinil Express accept Visa, Mastercard and Bitcoin payments. Featuring a 20% discount on all Bitcoin payments and also a 10% discount for returning customers.

where to buy modafinil

Modafinil vs Armodafinil

I’ve used both Modafinil and Armodafinil to improve focus and concentrations. Both work, but they work slightly differently.

Armodafinil feels stronger than Modafinil, with the effects being shorter lived. It kicks in faster and harder, but leaves me feeling wiped out the next day.

Modafinil is a little bit more mellow – though still wickedly effective – and doesn’t have the nasty after effects I got from Armodafinil.

I would typically opt to use Modafinil. Personally it is a more pleasant experience and any slight increase in productivity from the Armodafinil is countered by the negative ‘come down’ experience.


Modalert vs Modvigil

Modalert and Modvigil are different names for the same modafinil product, produced by different companies. It’s a difference in brand name, but the base product is the same. However, they may use different fillers and coating for the tablets, which may have different effects on different people.

Modalert is made by Sun Pharma, while Modvigil is made by HAB Pharma. I have used both and noticed little difference between the two.


Waklert vs Artvigil

The same is true for Waklert and Artvigil, they are the same Armodafinil produced by different companies. Waklert by Sun Pharma and Artvigil by HAB Pharma.

Again they may use different fillers and coating, which could potentially impact how you react with the product. Again I have used both and seen little difference in how I reacted.


How good is Afinil Express Modafinil or Armodafinil?

All online Modafinil retailers sell essentially the same products. Modalert and Waklert are produced by Sun Pharma, while Modvigil and Artvigil are produced by HAB Pharma.

They are all generic forms of the product and thus will be the same regardless of which retailer you buy them from.

I cannot say objectively how good they are, because I have not used any other alternative to Sun Pharma and HAB Pharma to compare them too.

I can confidently say that they work as advertised.


Payment methods on Afinil Express

Afinil Express accept Visa, Mastercard and Bitcoin. Including a 20% discount for all customers who pay with Bitcoin.

They have a thorough tracking system to ensure you are comfortably able to follow the progress of your order from distribution, through shipping and arrival.


Does Afinil Express ship to my country?

Afinil Express ship worldwide, apart from a few select countries who do not allow modafinil to be purchased by law.

The below is copied from the Afinil Express website:

We ship worldwide using the world renowned Express Mail Service. EMS is an international postal Express Mail Service, for documents and merchandise, offered by postal operators of the Universal Postal Union. Our packages can be tracked on all international servers by using the EMS tracking number that is provided to you shortly after purchase. In certain cases we may use Registered Mail services depending on your location.
We currently do not serve the following countries due to stringent import regulations: Austria, Belgium, Brazil, Canada, China, Cyprus, Czech Republic, Denmark, Estonia, Finland, Germany, Greece, Iceland, Indonesia, Ireland, Lithuania, Luxembourg, Mexico, Norway, the Philippines, Poland, Portugal, Russia, Saudi Arabia, Serbia, Slovakia, Slovenia, Sweden, Taiwan, or the United Arab Emirates.
The shipping time shall will vary based your location. Shipping times may range from 7 to 30 days, depending on your country and its local post. You will receive a package tracking number immediately on clearance of payment and you will be intimated on every movement of your package.

How good is support on Afinil Express?

Support on Afinil Express by email is good. They are responsive and helpful.

The addition of a live chat feature would definitely improve the customer experience and probably lead to them getting a lot more sales, but as it stands currently, you will have to wait a few hours to have your questions answered.


Does Afinil Express have an affiliate program?

Afinil Express do have an affiliate program. To enroll you will need to email them on the email address listed on their contact page.

The affiliate program is simple to set up and use, and they pay good commission.

THIS is my affiliate link if you would like to use it to purchase Modafinil from Afinil Express.

Mindset = Fitness Results

Getting results in fitness; losing fat, building muscle and getting strong…

It’s not about which workout program or diet plan you’re following. Only considering those factors is like saying you want to 10x your income, but only looking at how many hours you work as a way to achieve this.

Sure, you might be able to do that, but if you’re already working a 40 hour week; there is not 400 hours in a week.

You actually need to change your approach, with a new business or career, if you want to achieve that goal. You need to do something that creates greater leverage.

Thinking that chopping and changing training programs or diet plans every 3 weeks is going to bring any different results in your body, without addressing the common denominator – your mindset – is setting yourself up to fail.

You’re going to feel like you’re doing the right things, because you’re doing lots of ‘things’, but you will ultimately not get anywhere.

Question: What is the commonality between hyper-achievers like Arnold Schwarzenegger, Donald Trump and Mohammed Ali?

A rock-solid mindset. An incredible belief in themselves, their vision and a commitment to doing whatever it takes.

Now, chances are you will never make it to that level, but you can at least apply the same techniques to master your body. To look good, feel good and live good.

Getting in great shape, combined with the power of a strong mindset will often lead to much more success in other areas of life…

Building a bigger business, getting laid more, etc.

When body and mind are aligned, anything is possible.


Change Your Mindset

The thing that will lead ultimately to success is applying the right mindset to your fitness.

No matter what program you’re following, when you have the right mindset, you will get excellent results.

The way you think is going to determine how you do everything that you do. Including the programs you choose, how strictly you follow them, how hard you work, how consistent you are; and everything else that counts.

The best program or diet in the world is shit if you don’t follow it, don’t put any effort in, or start and stop every 3 weeks.

Ultimately the ‘best’ thing to do is the thing that works for you.

Knowing what works for you is where your unique circumstance meets with proven and tested wisdom. Many people would argue that you just need to follow X program or Y diet, and for most people that is good advice.

But what if you can’t follow that program? This is when you need to apply accurate thinking to determine if a piece of advice is appropriate for you.

Even more relevant for a lot of people – does this advice actually make sense for your goals?

For example, every newb is told to do a 3×5 or 5×5 program to build strength.

That’s great, and it will build strength – but what if you have 100lbs to lose? A strength program is definitely not the best way.

What if you just want to build muscle and don’t care about strength? A strength program would bring some results, but not optimal results.

You can see that there is no blanket recommendation for a one size fits all protocol. Rather, you need to figure out your unique situation, consider the options and choose the best of the appropriate options available.


Find the ‘Dull, Unpolished Objects’

As opposed to the ‘bright, shiny objects’.

Find the time tested, proven plans that are based on hard work. No short cuts. No amazing new discoveries, or sexy supplements are going to bring results. The truth is, it takes time and effort working on the basics.

Every great physique is built by doing the basics well.

Every great achievement, in just about anything, is built by doing the basics well.

To achieve success you don’t need to re-invent the wheel. Simply find how to implement the basics well and consistently.

Case Study: Lifelong Procrastinator Loses 40lbs, Falls in Love With Exercise and Gets a New Lease On Life

Scott was someone who had been struggling with his weight for about 15 years. Trying a new workout or diet for a few weeks; seeing some initial results and then giving up.

It was always inconsistent. Always hopping on the hype-train for the next bright shiny object.

Every fad diet that came along, he tried it. Every new workout routine, he bought.

He never progressed because he never actually did anything.

Constantly starting and stopping. It was the lack of consistency that meant he never got results.

When he finally focused on the basics, was accountable to tracking his numbers and actually did the ‘boring’ routines, he lost 40 lbs.

Further to this, as he started getting results, he started to enjoy it. He’d never enjoyed anything about fitness before now.

It wasn’t just the workouts, but he enjoyed the structure of preparing meals and tracking his calories.

He liked the changes not just in his physique, but in his daily habits. He found that working out consistently gave him more energy and got him into the habit of moving. 

Moving lead to him re-kindling old passions he hadn’t done since high school. To trying new thing, and adding a new spark to his relationship.

His entire life changed for the better when he stopped following the latest bright shiny object, and started doing the basics properly.

If you think the basics are ‘boring’, that is a self-sabotaging mindset that you need to change. You wouldn’t start a business where you think the basics like making sales and serving customers is ‘boring’, so you don’t do it, would you?

Consistency & Intensity

Give me 15 minutes to train someone and they’ll get better results than they will in an hour on their own.

I pretty much guarantee that is true, unless they’re already fairly advanced.

See, consistency and intensity are the two variables that matter most.

Nothing works if you do it for 3 weeks then stop. Consistency is obvious. Commit to it for the long term if you want to get results.

Intensity is the difference between someone getting average results, and getting unbelievable results.

Making people’s jaw drop when they haven’t seen you in 6 weeks…

Having your friends ask if you’re on steroids…

Those kind of results come from intensity. 

From working harder than you’ve ever worked before. Pushing your limits and going beyond what is comfortable…

Then going a little further still.

Nobody makes changes from their comfort zone. Sack up, put some effort in and push yourself if you want to change your body.


How To Change Your Mindset, Build Consistency and Intensity; & Kick Ass in the Gym

I’ve already laid out the basics of a process for getting your mindset in order in a previous post >>> HERE.

Go there and follow the process.



1 2 3 17