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Will Schiller  ☝️ I do ONE thing. 💪Get YOU the best results of your life. ⬇️Book a FREE call with me here

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In the 1980s there was a study conducted to learn how our perception to pain and external circumstances affects how we feel physically.
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A scientist went back through hospital records and correlated pain killer use to patients that had gallbladder surgery.
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The findings were interesting...
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Patients that had a view of trees from their window in the room, used far less painkillers than those patients without a window.
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The way you perceive the outside word will directly impact how you feel on the inside.
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Your mind affects your body.
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You choose what to feed it. 💡

I don’t normally do client shoutout’s...
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But Gerald, who has increased his confidence so much, is now doing the New Zealand Hacka before his workouts in the middle of the gym and it's amazing!
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Here’s how he went from shy and out of shape, to confident and ripped:
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“I was never able to keep a steady workout routine or even a schedule to fit my everyday lifestyle. I didn't have any real confidence and was caught in the classic yo-yo cycle.
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The most helpful and important tools that helped me improve were definitely the mindset adjustments and the habitual changes. I truly had no idea how much of an impact that my environment, the people I surrounded myself with, and even my small daily habits had on me until I joined Schiller Fitness.
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I truly feel like a new and improved person, as if I've leveled up in a video game.
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I'm much more confident within myself and my capabilities, mentally, physically, and emotionally.
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I've even witnessed sometimes where I take a few days, even a week off, that I've been able to maintain my body despite whatever I had eaten over that length of time. As if I subconsciously know what my body can handle and maintain. And I haven't even reached my final form! (Dragon Ball Z reference lol)
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I feel so positive about myself that, I just want to spread the word, spread the vision and show those who are struggling that there is a bright light at the end of that dark tunnel".
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Love seeing results like this that positively impact all aspects of life. 🙌
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Want to work together?
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Direct message me and we'll chat. 💪

We all want the fastest, most efficient way to get in shape so we can do other awesome things with our lives. So the idea of being able to work out for such a short amount of time and get results, rather than slogging away on the treadmill for hours, sounds like a no-brainer.
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This workout looked like:
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Warmup
30 yard sprints x 6
50 yard sprints x 4
70 yard sprints x 2
Cooldown
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Your sprints should be extremely intense, short bouts of all out effort, and if you can go longer than 30 seconds… you’re not going hard enough.
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Why I love finishing them first thing in the morning?
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They wake you the F up lol. But seriously it increases mental clarity and focus throughout the day, and you won’t experience that mid afternoon crash that you usually do. And I’m just straight up happier in the morning after I exercise.
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Give it a try! 🏃

When your body or mind has reached its threshold or limit, you'll experience pain.
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Pain is a signal telling you to not push any further. If you listen to that signal, you'll stay the same. If you keep going, your body and mind release what's known as serotonin and endorphins which are pain masking agents.
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Once they've been released, you feel a 'high' which is where the term 'runners high' comes from.
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Your mind doesn't want you to experience and feel pain, so it helps you get through it! It feels great, it wakes you up and most importantly it makes you feel alive.
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Without a demand greater than what you're accustomed to, you would have no reason to grow stronger or improve.
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It's in our nature to grow and repair after discomfort so when the next time your faced with a similar challenge, you're capable of overcoming it without being affected.
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Embrace the hard times, you need them to grow.

The term “diet” is usually thought of as a short-term solution.
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“Once I get these 20 pounds off then I’ll go back to what I’m use to.”
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This mentality is just fundamentally misguided. You obviously can’t sustain these extreme diets, and once you achieve your goal, you’ll revert to your old habits and what comes with your old habits, is your old body.
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You might be wondering why your weight isn’t budging if you’re eating 1200 calories and doing hours of cardio every day.
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But when you don’t eat enough, important metabolic hormones begin to down-regulate. Hormones such as thyroid and leptin start to drop to create homeostasis (fancy word for staying the same) in the body.
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Metabolic damage usually occurs from years of binge/restrict cycles, also known as severe dieting followed by an even bigger period of overeating.
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Calorie deficits only need to be 10-20% lower than your maintenance calories to be effective. Anything more and you start to veer into dangerous metabolism destroying territory, and you put yourself into a higher risk of having adherence issues.
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Calories aside for a second, if you want sustainable results you need to alter your identify and self image, and have it match the body image that you want and desire.
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You’ll notice healthier and leaner people have a conscious goal that they want, and an unconscious identity and image that causes them to feel a certain way, think a certain way, and act in ways that keep them consistently fit.
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It’s time to stop feeling the disconnect between your mind and body.
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Remember, it’s not just a matter of having a strict diet plan and exercise regimen. You have to align your mind with your actions and intentions and think long-term, or else you will continue to be stuck in the infamous Yo-Yo cycle…

Don't have a ton of equipment laying around?
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No worries, you can get a great full body workout in with just a bench (or any kind of platform).
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Try 10 reps of:
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Feet elevated hip thrusts
Single leg feet elevated hip thrusts
Plyo push-ups
Pike push-ups
Side plank
Bench jumps
Steps ups
Step up to reverse lunge
Blast off push ups
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Take 1 minute rest after completing the circuit and repeat 3-4 times.
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Can do this anywhere! 👌

Body image is a lot harder to change than the actual physical body is.
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This is why 85 – 90% of the participants in the biggest loser (which is the biggest weight lost show) re-gain the weight they lost, and in most cases even more.
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Why is that?
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The key to KEEPING it off has virtually nothing to do with whether you’re on one specific diet program or supplement.
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It’s more a mental game, because most people subconsciously sabotage themselves.
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With the latest research, we now understand how your brain plays a huge part in your ability to lose weight and KEEP it off.
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As a result of your beliefs, come your behaviors.
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You have to get to the ROOT cause of changing your self-image in order to address the behaviors.
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Your beliefs will drive your habits, and your habits drive your results.
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The weight and fat is usually a by-product of the way you think!
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But let’s help make your brain work FOR you, NOT against you.
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People who are formally overweight, often still carry the negative internal image. They literally still feel overweight, even though they look great!
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This is because their brain hasn’t yet caught up to their improved body.
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If you have a poor self image, body image, or identity about yourself that has been locked into your unconscious mind for years or even decades, you will almost always revert back to that once your willpower fades.
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AND that’s why you may find yourself going from one diet to the next, gaining and losing body fat over and over and over again.
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You will continue to fail UNLESS you fix what’s going on between your ears first.
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Win the inner game, and you can win the outer game A LOT easier, and actually sustain it. 👌

Abs are great.
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But you know what else is great?
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The thing between your ears.
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When you work out, your body releases a variety of hormones and brain chemicals that help build a healthier brain.
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Here are a few of them:
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⭐️Serotonin
Working up a sweat tells your body to increase production of a mood-boosting brain chemical called serotonin. People who are depressed often have low levels of serotonin. This, at least partially, explains why exercise lowers the risk of depression.
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〽️Norepinephrine
When you exercise, especially a high-intensity workout, your adrenal glands, two small glands above your kidneys, as well as your brain ramp up production of norepinephrine, a substance that’s both a hormone and a brain chemical.
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When more norepinephrine flows into your bloodstream during exercise, you become more alert and focused. Norepinephrine also boosts memory retrieval, so you become better at retrieving information stored in your brain. Find yourself more focused when you workout before work? This is why.
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🎉Dopamine
Dopamine is the “motivation” and “reward” brain chemical. On a given day, if you feel motivated and ready to tackle the day’s list of projects after a workout, you can thank dopamine.  It’s dopamine that gives us the motivation to achieve something of value or that makes us feel rewarded.
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🌀Endorphins
Endorphins are the ultimate “feel good” chemicals. You know when people talk about “runner’s high”? They’re talking about endorphins. Once you start pumping out endorphins, exercise no longer feels as hard! They help to calm fear and anxiety, thereby making you feel more tranquil and at peace with yourself.
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Fitness helps improves cognitive function and elevates your mood!
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Don't forgot about those mental gains! 💡

Need a quick morning circuit to jump start your day?
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I got ya covered 👊
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This one is time based! Complete each exercise for 1 minute, then switch.
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Body Squats
Line Jumps
Push up to Side Plank
Command's
Burpees
Reverse Lunge + Press
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Repeat twice, or more of you'd like to increase difficulty!
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Happy Friday 😊🎉

Every morning when you wake up, lets say you have 10 attention units to use for the day (for example). This is your ability to stay focused, and it happens at the conscious AND non-conscious level.
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Most people use 4 to 6 of those units focusing on why they can’t do something, or stressing out about something they don’t have.
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This is like having your computer using most of its battery on programs you’re not even using. Or your car having a major leak in the gas tank.
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We all have a certain amount of attention units every day.
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Let's use them in a way that’s highly productive, vs. wasting them on things that don’t matter or don’t move you closer to your goals.
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Prime your brain in the morning.
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What do you want to focus on?
What emotions do you want to feel?
What actions do you need to take?
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You set the course for what you want your brain to focus on, take back control.
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Make it automatic, and put those attention units to good use! 👌

I just finished Charles Duhigg's book, The Power of Habit, and he discusses the idea keystone habits. ⬇️
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We have habits everywhere in our lives, but certain routines like keystone habits, lead to a cascade of other actions because of them. 🔄
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Fore example, on days I work out, I want to eat better. I just feel like eating real, healthy foods. 🥗
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I also sleep better. And when I am awake, I seem to be more productive. Especially in the hour or two after working out, when my mind seemed to think clearer and my writing was crisper. Thoughts flowed easily. 💡
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But when I don't exercise, I find I’m more prone to eating junk food. I would stay up later working on unimportant tasks, start to feel tension in my back, list goes on. 😓
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In other words, fitness is the keystone habit the puts the rest of my life in place I don't have to think about eating better. I don't have to force myself to focus on getting things done. Exercise naturally pushes me towards my best self. 💪
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I'm not always on top of my game, but on the days that I work out everything seems to come a little bit easier. And I'll take all the help I can get! 😂
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Imagine how much easier and more fulfilling your lifestyle could be if you discovered one or two KEYSTONE habits that naturally put the rest of your life in place!! 🔥
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What are you doing when everything falls into place?
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What is your keystone habit?
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Find it and do more of it. 👌

This is something I regularly ask my clients..
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It's amazing to have goals and set your bar high, but it's so easy to get off track and end up spinning your wheels not really going anywhere.
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Audit your day.
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Are your goals congruent with your daily habits / routine?
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You might find something needs to be changed or adjusted.
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Become more self aware and course correct when you realize you're headed in the opposite direction.
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Keep that momentum strong 💪

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