Stop Hoping Things Change. Start Making Things Change

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Today’s Health Upgrade

Monday motivation
Snack IQ
From hope to action
Workout of the week

Arnold’s Corner
Monday Motivation: Hope Is Not A Strategy

I talk so much about vision that some of you might be confused.

It is essential to have a clear vision of who you want to be. I always say a pilot who takes off with no idea where he is going will eventually crash.

If you prefer ancient wisdom, Seneca said, “If a man knows not to which port he sails, no wind is favorable.”

Everything starts with a vision. But it can’t end there. I don’t want you to be confused.

I hear a lot of people who say, “I hope I lose 20 pounds.” “I hope I get stronger.” “I hope I read more books this year.”

I hope, I hope, I hope.

And then I hear from the same people months later: “I am frustrated.”

I get it. I need you to know that hope is wonderful. But hope is not a strategy.

You start with the vision, full of hope. That’s fantastic. But the majority of people miss the next two steps: the plan and the work.

You must translate your vision into a plan, and you have to work at it every single day.

The work fuels the hope, not the other way around.

If your vision is to read more, your plan can be to read 10 pages every day. Your work is doing it, every single day, even on the days when you are tired and you have to force yourself to read the 10 pages before you fall asleep, relentlessly.

If your vision is to be stronger, your plan might be to do your squats, your presses, your deadlifts, and your rows every other day. Your work is showing up, even on the days you want to sleep in, relentlessly.

If your vision is to lose 20 pounds, your plan might be to reject the snacks and desserts after dinner. Your work is staying disciplined, even when you had a stressful day, and sticking to your plan, relentlessly.

Relentless means that you can’t be stopped. You do the work, no matter what. You do not give up, no matter what. You show up for yourself, no matter what.

Hope, on its own, has not changed a single life. Relentless effort has changed millions of lives.

I want you to think about one thing you’ve hoped for, maybe for years. Then, I want you to ask yourself, “How can I transition from hope to a plan?”

What simple, daily actions would bring you closer to your hope?

Then, I want you to get to work. Become relentless. Execute your plan, every day, no matter what. Follow through.

I want you to do this all week. Because, at the end of your week, your great hopes probably won’t be a reality yet, but you will find they are much closer.

You will see that the more you work, the more hope you have. It’s time for you to stop hoping things change and start making things change.

I believe in you.

All week, I’m going to share stories of people who turned hope into action, because you might think I’m inspirational, but these are the people who inspire me.

Together With David
How to Crush Cravings (Without Fighting Yourself)

Cravings show up for many reasons, from boredom or dehydration to blood sugar dips and life stress. But not all snacks work the same to calm whatever is making you feel hungry

This is where protein bars can shine: they interrupt cravings by changing your biology, not by demanding discipline.

Scientists analyzed 68 randomized controlled trials to see how protein affects hunger both right after eating and over time. In the short term, protein works extremely well. Eating protein led to decreases in hunger, increases in fullness, a decrease in your hunger hormone (ghrelin), and an increase in your fullness hormones (such as CCK and GLP-1)

In other words, protein slows digestion, blunts blood sugar swings, and flips on hormones that tell your brain, “I’m good for now.” That’s why a protein bar can feel like hitting a mute button on hunger, especially in the afternoon or after a workout.

But protein doesn’t work forever or work alone. Over the longer term, if you’re not eating a good diet, including fiber, or hydrating, those hunger-suppressing effects can fade.

So that means protein and protein bars can hit the spot, as long as you use them as a strategic part of your diet.

The best time for a protein bar is between meals, mid-afternoon, post-workout, or when meals are spaced far apart. But it shouldn’t replace all your meals.

That’s why we like bars that are designed for strategic use, not sugar bombs pretending to be health food.

If you need a high-protein, low-calorie, low-sugar bar — like the type used in research — then David checks all the boxes. They’re meant to bridge the gap and quiet hunger when it matters most, without pretending to do everything.

Their Gold Bar includes 28 grams of hunger-satisfying protein, 0 grams of sugar, and only 150 calories; it’s everything a healthy snack should be. David has a perfect protein digestability score, thanks to a complete amino acid profile from milk isolate, egg white, and collagen.

They just launched their new Bronze Bar, which features a smooth, marshmallow base and a chocolate-flavored coating, offering a different taste and texture from the Gold Bar. And yet, it's still just 150 calories, has no sugar, and packs in 20 grams of protein. And it features flavors such as Cookie Dough Caramel Chocolate, Peanut Butter Chocolate, and S’mores Chocolate

As an APC reader, buy 4 boxes, and you'll get an additional box for free.

If cravings keep derailing your afternoons, don’t fight biology. Use it.

The Positive Corner
From Hope To Action: Meet Carlee

Tell us about yourself:
I am a 34-year-old mom of two young boys. Growing up, I was a competitive athlete and continued to work out and be active after college. Then I had kids and lost myself. I really lost my identity and couldn’t figure out how to be someone more than a mom (which made me the person feel invisible). Now I feel like a whole, complete person again. Not the same person, but someone more. I feel alive again!

How long did you hope for things to get better?
I had hoped for literal years for things to get better. To feel like me again in some way. Things didn’t get better till I started working on making things better. I had to take an action instead of just sitting and hoping.

What was your plan?
I started small by committing to doing a workout a week. That felt manageable with a 3-month-old and a 2-year-old.

I started with the bodyweight program, incredibly uncomfortable and lacking confidence. But I made the commitment to do at least one movement. Once I did that first movement, I knew I could do the rest of the workout. I needed to build up the confidence before adding ANYTHING else. I didn’t incorporate diet changes for a very long time. I didn’t work out on the barbell for quite a while. I built up the habit of movement slowly and consistently before adding complexity.

How did you show up when you didn’t feel like it?
There were and are many days when I don’t want to do any of it. The boys get sick, work is stressful, my husband is working two jobs multiple days in a row, or I didn’t sleep, or something else. The list of challenges goes on and on. I still commit to the single movement on those days. “Just do one movement” becomes my mantra, and every time, I end up finishing the workout. Helps if it’s deadlifts first!

What’s been the hardest part?
Change is hard! It’s scary, it’s uncomfortable, it makes you feel all these things that you’ve been actively avoiding. The hardest part is being kind enough to yourself to feel those things while committing to whatever new behavior. Getting comfortable with the uncomfortable is hard. But hoping for change is not enough.

Did you notice that your success translated in other ways in your life?

This success has translated into being a better parent and partner. I am able to face toddlerhood challenges so much better now. I am able to communicate with my husband now. Super cheesy, but it’s true. I am so less in my problems and issues and can be present for my boys and husband now.

I know for a fact without the app I wouldn’t be here like I am today. There are so many facets to the app, like the posts, calls, and nutrition tracking, that have given me so much. Thank you and the whole team for what you do! You’ve made a huge impact on my life and my family’s.

Note from Arnold

I just want everyone to see that joy on her face. That is what it is all about. You don’t have to compete in powerlifting. Whatever you do, I just want you to feel that sense of accomplishment we all see on Carlee’s face.

Fitness
Workout Of The Week

This week’s workout is a reminder that the simplest exercises can be wildly effective when done with purpose.

This workout will push you to increase intensity, and it’ll help you learn to feel the muscles you want to target by attacking the hardest part of each movement: the sticking point. That’s where strength is built, technique is revealed, and momentum can’t save you. By holding these positions, your muscles have no choice but to work harder, longer, and more honestly.

It’s uncomfortable in the best way. Fewer reps feel heavier. Basic movements feel brand new. And when you return to regular reps, everything feels stronger and more controlled.

How To Do It

Each exercise combines an isometric hold with reps. For example, you might hold the bottom of a squat and then perform reps.

Perform 1 set of each exercise in order, and then rest for 2 to 3 minutes. Complete for a total of 2 to 3 rounds.

Inverted Row Iso + 10-20 reps
Hold the top position of an inverted row (chest against the bar) for 5 seconds, and then do the reps.
Pushup Iso + 10-20 reps

Hold the top position of a pushup (chest just above the floor) for 5 seconds, and then do the reps.
Goblet Squat Iso + 10-15 reps
Hold the bottom position of a squat for 5 seconds, and then do the reps.
Dumbbell Romanian Deadlift Iso: Iso + 8-12 reps

Hold the bottom position of a Romanian deadlift for 5 seconds, and then do the reps.
Dumbbell Lateral Raise: Iso + 8-12 reps/arm

Hold the top position of a lateral raise for 5 seconds, and then do the reps.
Dumbbell Split Squat: Iso + 8-12 reps/leg

Hold the bottom position of a split for 5 seconds, and then do the reps.