The Big Picture

1. Do Your Best and Forget the Rest

"Do your best” means showing up and doing your best without being attached to the outcome.

Overcome fear. As a kid, fear of failure held the author back from trying anything. This simple mantra became his secret weapon to push past that fear and take chances, like his first on-camera gig despite paralyzing anxiety. It's about putting in the effort, regardless of the result.

Effort is victory. Satisfaction comes from the effort itself, not just the attainment of a goal. When you know you gave something your absolute best shot, no one, especially yourself, can fault you. This mindset helps silence the "Blockers" or "New Haters" in your life who criticize your efforts to justify their own inaction.

Play TAG. When faced with negativity or fear, use the TAG method:

• Take a deep breath.
• Acknowledge their opinion (or your fear).
• Go do your thing anyway.
  Focusing on your own effort and letting go of external validation or fear of failure is the path to feeling better and inspiring others.

2. Find Your Driving Purpose

Purpose is the reason you are.

Beyond shallow goals. While short-term goals like losing weight or getting a raise are great motivators, they don't provide lasting fulfillment. Purpose is the deeper "why" – the reason you want to achieve those goals and how they connect to the "Big Picture" of your life and impact on the world.

Physical health enables purpose. Taking care of your body through diet and exercise isn't just about aesthetics; it's fundamental to having the energy, clarity, and productivity needed to discover and pursue your purpose. A healthy machine functions properly, allowing you to engage with life fully.

Jeremy Yost's transformation. Jeremy lost over 240 pounds not for vanity, but because his purpose became being a present father and husband. His "Why Change" list (for kids, wife, self-worth, pain-free movement, setting an example) was far more powerful than his fear-based "Why Not Change" list. Finding that emotional driver is key.

3. Create and Follow Your Plan

It takes as much energy to wish as it does to plan.

Structure for success. Tony's early life was unplanned and chaotic, relying on luck and odd jobs. The opportunity to train Tom Petty highlighted the need for a structured approach. A plan is deciding what you want and mapping out the steps to get there.

Work backward. If the path seems unclear, start with your ultimate goal (Point Z) and break it down into smaller, manageable steps back to where you are now (Point A). This makes daunting tasks feel achievable and provides a clear roadmap.

Schedule and adapt. Scheduling creates accountability and ensures important tasks (like workouts and meal prep) don't get squeezed out. Write it down, ideally where you see it daily. However, plans should be flexible, written in pencil, not concrete. Be ready to adapt when life throws curveballs, always keeping your purpose in sight.

4. Embrace Variety in Everything

Variety’s the very spice of life, that gives it all its flavor.

Prevent stagnation. Doing the same thing repeatedly leads to boredom, plateaus, and in fitness, injury. Variety keeps things interesting, challenges your body and mind in new ways, and promotes continuous adaptation and growth.

Cultivate creativity and curiosity. Variety isn't just for artists; it's essential for problem-solving and discovering new possibilities. Be open-minded, stay curious, and think outside the box. Try new foods, take a different route, explore new hobbies.

Balance your efforts. In fitness, variety means cross-training different muscle groups and systems (strength, flexibility, cardio) for a well-rounded, injury-resistant body. In life, it means balancing different aspects like work, relationships, and hobbies to avoid becoming one-dimensional. Use the "Are You Being Served?" test to evaluate if an activity is still beneficial.

5. Commit to Consistent Action

Sustaining an audience is hard. It demands a consistency of thought, of purpose, and of action over a long period of time.

Show up daily. Consistency is the bedrock of progress. It's not about being perfect every time, but about showing up repeatedly. This builds momentum and transforms conscious effort into ingrained habits.

Consistency in all areas. Apply consistency beyond workouts and diet. Be consistent in your relationships, work ethic, and daily routines (like sleep and hygiene). Inconsistency in one area can negatively impact others.

Gradualism works. Don't try to change everything at once. Use the OPIE method:

• One project at a time.
• Partition that project into small steps.
• Ignore your screw-ups (don't let one mistake derail you).
• Evaluate your project periodically.
  Consistent, small steps lead to permanent, positive change better than drastic, sporadic efforts.

6. Dial Up Your Intensity

The harder I work, the luckier I get.

Push your limits. Intensity is about challenging yourself, physically, mentally, and emotionally. It's pushing for one more rep, taking on a difficult project, or facing a fear. This is where real growth happens.

Learn from "awful." Intense experiences aren't always fun (like barfing in an F-16), but they teach you your capabilities and limits. Embrace these moments as opportunities for profound learning and resilience.

Gradual progressive overload. In fitness, intensity means gradually increasing the challenge (weight, reps, speed) over time to force adaptation. In life, it means pushing your boundaries slightly beyond your comfort zone. Don't destroy yourself; find the "line" where you're challenged but can still maintain good "form" (technique, integrity).

7. Love What You Do or Change It

Follow your bliss and the universe will open doors for you where there were only walls.

Fun fuels consistency. You're more likely to stick to your plan if you enjoy the process. Prioritizing fun reduces stress (lowering harmful cortisol) and increases motivation, making consistency and intensity easier to maintain.

Avoid the Boredom Tipping Point (BTP). Recognize when an activity or routine becomes stale. Boredom is a signal that it's time to introduce variety or find a new approach to reignite your passion. This applies to workouts, jobs, and even relationships.

Reconnect with play. Many adults lose touch with hobbies and activities they loved as kids. Make time for pure fun outside of obligations. This feeds your soul, reduces stress, and can lead to unexpected connections and opportunities.

8. Confront Your Reality

Reality isn’t what the world brings to you. It’s what you bring to that world.

Seekers vs. Hiders. Seekers are honest with themselves, acknowledge challenges, and take accountability. Hiders bury their heads, blame external forces, and avoid self-reflection. Your ability to confront reality determines your ability to change it.

Internal forces matter most. While external forces (traffic, work, other people) are unavoidable, your reaction to them is entirely within your control. Your attitude, choices, and responses shape your personal reality.

Be solution-minded. Roadblocks are inevitable. Instead of dwelling on the problem or making excuses (like the Hider with the flat tire), focus your energy on finding a solution (like the Seeker who just changes it). Positive thinking is only effective when paired with proactive action.

9. Seek Balance in All Areas

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Orchestrate the laws. Balance is the principle that brings harmony to all the other laws. It's about finding a healthy equilibrium between opposing forces in your life, like action (Yang) and rest (Yin).

Interconnectedness. Use a Venn diagram approach to see how different areas of your life (Exercise, Nutrition, Rest, Relationships, Work, etc.) overlap and influence each other. An imbalance in one area often impacts others.

Live in the moment. You can only assess and adjust your balance when you are present. Avoid getting stuck in the past or overly anxious about the future. Meditation, even for a few minutes, can help quiet the mind and increase awareness of the present moment.

10. Stay Flexible and Adapt

When we are no longer able to change a situation, we are challenged to change ourselves.

Resilience is key. Life will inevitably bring trauma and misfortune. Flexibility is the ability to accept these challenges, adapt your mindset, and do the work required to move forward. This can lead to "post-traumatic growth."

Functional optimism. This isn't blind positivity, but a realistic mindset that knows things will work out because you will take the necessary steps to make them work out. It's a proactive, adaptable approach to problem-solving.

Physical flexibility. Just as mental flexibility helps you adapt to life's challenges, physical flexibility (through stretching, yoga, etc.) helps your body adapt to physical stress, prevents injury, increases mobility, and combats the effects of aging. It's the fountain of youth for your body.

11. Prioritize Rest and Recovery

Sleep is the best meditation.

The Three R's. Recharge (sleep), Recover (heal), and Relax (reduce stress) are non-negotiable for physical, mental, and emotional well-being. Ignoring them leads to burnout, poor decision-making, increased risk of disease, and derailed plans (like Joe B. Average).

Recharge through sleep. Lack of sleep disrupts hormones (ghrelin/leptin), leading to overeating and poor food choices. It increases inflammation and disease risk. Aim for 7-9 hours nightly in a dedicated "sleep sanctuary" free from distractions.

Recover from stress and injury. Allow your body and mind to heal properly from workouts, injuries, and daily stress. This includes physical therapy, massage, foam rolling, and mental breaks. Ignoring the need to repair turns small issues into debilitating problems.

Last updated: June 26, 2025