Josiah Novak's Linkedin Analytics

Most days I don't feel anywhere near 100% Running a business, maintaining a high level of fitness, and leading our client community isn't easy. Now add in being blessed with 2 boys and a wife that needs me to be present and available... Plus, managing my own mental health... It's a lot. And most days I feel like my battery is on the wrong side of 50%. I only tell you this because I don't want you to feel alone in this fight. There's nothing wrong with admitting that things aren't easy. And when your body isn't healthy And you're eating your feelings away - it can often feel hopeless. I won't pretend to have all the answers. But what I do know is that I won't give up on you. Even though you might feel like quitting (I know I go through moments of wanting to quit). What pulls me out of that pit is people in my corner who refuse to quit on me. It's why I'm a huge believer in coaching and community. You need both. I know I need them daily. So, if you're going through some tough spots - I'm just letting you know you're not alone. Sending you good vibes today. Josiah

To my fellow busy and successful fathers who want to be in shape I won’t lie to you It’s not always easy to eat right and workout consistently In fact - there’s many days I don’t want to do either one I’d rather eat whatever and spend more time on my business And yes it’s crazy to say that considering I’m in the body transformation industry But there is good news The good news is that is ALWAYS worth the effort You’ll always feel so much better when you do your workouts and stick to your meal plan And you’ll never regret being healthy and in shape All the junk that seems so much more appealing when you’re tired and stressed out will always make you feel 10x worse Yes it might seem daunting when you look at the scale and in the mirror Getting in shape might feel impossible But check this out Look around at all the blessings you have in life Some might even be considered miracles Getting in shape won’t require luck or a miracle In fact it’s very very predictable As a father who runs a million dollar organization I can tell you that being a dad and business owner takes way more skill than being in shape So if you have those 2 things covered - you’ll be an expert at fitness in no time Don’t just take my word for it Ask the hundreds of guys I’ve worked with this year who completely transformed how they look, feel and perform Our secret ? We keep things simple and enjoyable We don’t chase flashy objects or fancy diets We stick to 3 simple habits per day And stay accountable to each other That’s where the magic happens So if you’re serious - then consider this my invitation to join the Transformation Community Message me "READY" and we can chat.

It's the week of our live event. This Friday-Sunday we have almost 100 team members and clients flying into Washington DC for our Spring TT LIVE event. On Friday we are doing a full workshop day to plan out our next 6 months. Then Saturday and Sunday we are hanging out at Hyrox. We have 50 people running the Hyrox too! It's going to be insane. Busy weeks used to destroy my fitness goals. Years ago I'd let my stress overwhelm me. It wasn't until I realized that fitness is even more important when times get crazy. It's an anchor. And when the seas are rough we need to use it! This week I'm focused on my foundational pillars. Movement, muscle and meals. I'll throw in a couple Hyrox sessions to stay sharp for my race on Sunday. (I'm running doubles with one of my best clients David) And with food, I'm fasting most of the day this week. Eating a couple meals a day. And having a protein shake and bar to keep me satiated and focused. Nothing too crazy. My Summer Shred will be really kicking into high gear after the event. But in the meantime I'm focused on showing up in a huge way for our amazing clients. Btw, if you're interested in attending - I have a few tickets that I'll be giving away for free. Just message me and let me know. I'll send you details. Life moves fast, make it count.

‪Here’s why one day of poor eating isn’t that big of a deal‬ To gain a pound of bodyfat you need to overeat by 3500 calories So if you burn 2000 calories over 24 hours and eat 5500 calories you’ll gain a lb (roughly) This is proven by science FYI ‪I’ll use myself as an example ‬ I burn roughly 3000 calories per day including my activity and workout To lose fat I eat about 2500 calories This is both enjoyable and sustainable I tend to go as low as 2200 to get super shredded (if needed) ‪So if 3000 calories is my maintenance...‬ The average person eats 4500 calories on Thanksgiving according to the New York Times So let’s say I’m a little more than average and I eat 5000 calories That’s 2000 over my maintenance calories Which means I probably gained 1/2 lb of bodyfat So in order to combat that I simply go back to my fat loss level of 500 calories under maintenance 4 days later I’m down 1/2 lb of fat Now I could speed that up by doing extra activity or by going 700 calories below maintenance ‪Now most people eat leftovers too the days following Thanksgiving‬ So let’s say today I ate 4000 calories And tomorrow I ate 3500 That’s another 1500 over my maintenance 3 days of over eating puts me at 4500 calories over what I need to maintain my weight ‪4500 calories equals roughly 1.28 lbs of fat‬ 1.28 lbs You’re going to freak out over 1.28? Once again- you can combat this by doing more activity Or with special calorie control tools But either way it’s not the end of the world Just get back on track.

HOW TO SEE YOUR ABS FOR THE FIRST TIME 5 Lessons I Learned that Will Save You Time and Headache 1) Understand everyone has abs But most people store a lot of body fat in their midsection and can’t see any abs definition. I never saw my abs till I was 23 years old. It took a ton of work the first time I got lean enough to see them, so I’m going to share all my mistakes here 2) Having abs isn’t the only goal Being strong, having good cardio and being healthy internally are the top 3 goals you should have. Abs can be achieved with the proper diet and system, but they aren’t the only thing that you should care about. 3) The simple formula for abs is: Eat less calories than you burn. Train to build and maintain muscle. Move more throughout the day Repeat this until you get lean enough to see abs 4) The best diet to get abs is: The one you can sustain and find enjoyment in for the rest of your life. You shouldn’t always be trying to get lean. Most of your nutrition should be to give your body what it needs to perform 5) Low carb vs high carb I use both types of eating. I use lower carb when my main focus is getting lean because I lose more water on this approach and I feel tighter. I use more carbs when I’m running and training more but still want to be lean. Let me know if this helps.