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      "body": "Hola @theapexmindset, upv0t3\r\nEste es un servicio <b>gratuito</b> para nuevos usuarios de steemit, para apoyarlos y motivarlos a seguir generando contenido de valor para la comunidad.\r\n<3 Este es un corazón, o un helado, tu eliges\r.\r\n\n<h1> : ) </h1>\r\nN0. R4ND0M: \r\n3727 7916 1343 1763\n7484 4365 3898 5804\n2121 2122 9268 8746\n1477 4337 2822 5610\n",
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      "body": "@hotpacks thanks. Glad you liked the article!",
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      "title": "Congratulations",
      "body": "Upvoted ☝ Have a great day!",
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      "title": "Reach Your Apex: Becoming Physically Elite",
      "body": "@@ -1,8 +1,111 @@\n+!%5BConquer.jpg%5D(https://steemitimages.com/DQmbsoL4nTMcQuAW5t9sq1a7mDGDkUkMnGEusgS5m2fFCbV/Conquer.jpg)%0A%0A\n We've al\n",
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      "author": "theapexmindset",
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      "title": "Reach Your Apex: Becoming Physically Elite",
      "body": "We've all seen them.\nThe human that just doesn't belong.\n\nThe breed of man that seems to be cut from a different cloth. \nThe physical specimen. The Freak.\n\nThe well-muscled, powerful, ripped, terrifying, and yet… inspiring. \nThe physique that is carved out of a predator mindset, good nutrition, and thousands of hours of grueling physical exertion.\n\nA developed physique is a testament of human willpower, discipline, and a status symbol. Health benefits aside, muscle will aid in every activity that you partake in during your day.\n\n> Here’s an example:\nAbout a year ago, I applied for an entry-level position in corporate banking. I have spent majority of my working years as a personal trainer, therefore the suit-n-tie dress code was brand new to me, and fairly intimidating (most likely due to the fact that I was wearing my Dad’s dress shirt that was 2 sizes too big for the interview, but that’s a story for another time).\nAs you can imagine, my resume did not make me a good candidate for the position, but I gave it a shot regardless.\nAfter sitting in the lobby for what felt like a decade, the manager came out to greet me.\n>\n>“Hello, you must be Endi” he said.\n“Yes sir, pleasure to meet you” was my response.\n“Step into my office whenever you’re ready” he replied, as he walked back into his office.\n“Certainly, be right there.” I said, arising from my puddle of nervous cold sweat.\nAs I walked in, I closed the door behind me, and the interview had officially begun.\n“Man look at those muscles! You’re in great shape! How long have you been working out?” he greeted me with enthusiasm.\n“About 6 years sir, I’m a personal trainer” I replied.\n>“That’s awesome. We need some big guys to scare off the criminals are here” he could barely contain his excitement.\n\nFast forward 20 minutes, I got the job. \nJust like that. I was prepared to answer what my 5/10-year plan with the company was, why I chose this bank over it’s competitors, blah blah blah.\n\nHaving control over your domain, shows to the outside world that you have control over your life. It shows that you value yourself, your longevity, and that you’re reliable.\n\nIf you want to improve your success with women, why not let your body give you a fantastic first impression and do the talking for you?\n\nHighly competitive job interview? Stand out from the mere mortals with your towering traps and wide lats.\n\nIf anxiety, stress, or depression make constant appearances in your life, why not combat them permanently by physical exertion? You’d be surprised at how good a 30 minute run is for alleviating stress and all correlating symptoms.\n\nWhere do we go from here?\nMost people are not comfortable with exercise and never begin because there exists an irrational fear of being judged,as well as the desire for instant results.\nThe thing is, if fitness was easy, everyone would be walking around with a ripped six-pack. That’s what makes it so desirable and attractive. Achieving a great physique takes time, discipline, and hard work.\n\nLots of fucking hard work.\n\nIt’s not enough to go to the gym, surf the internet and do 20 minutes on the elliptical. You have to challenge your muscles. You have to make them work.\nAnd likewise, a few push-ups at home might give you some short-term results, but you will never build a dense, striated, and powerful physique by doing 100’s of crunches before bed, or whatever the latest “six pack shortcut” is.\n\n**Step 1:** Join a gym.\n**Step 2:** Stick to a routine.\n**Step 3:** Monitor your calories.\n**Step 4:** Adjust accordingly to body composition goals.\n**Step 5:** Train hard, rest harder.\n\n**Side note:** \nYou will have more success sticking to a “bad” routine than you will jumping from routine to routine every 4 weeks. Not only does this build the discipline that you can see something all the way through, but the gains you will make come at an exponential rate based on how long you’ve been following a program.\n\n**Side note #2:**\nThere is no “one diet” that you can follow for the rest of your life. Our bodies are dynamic, therefore our diets should always be changing based on our bodies, metabolic rate, and goals. A competitive bodybuilder will have a different nutrition protocol when it comes to fat loss vs. the Average Joe who wants to lose just “that little bit”.\n\nThe takeaway message from this article is that your health and fitness are two of the most important attributes when it comes to living a happy, and successful life that most people grossly undervalue in the pursuit of money, status, and power.\nBuild your body, and all those things will come.\n\nIn the wise words of ma boy Socrates, I leave you with this quote:\n![PFLiQVG.png](https://steemitimages.com/DQmcz5Tuf7Y42iiB97KNA8gCgCYgenPfVjgF7eC6u3a6xAr/PFLiQVG.png)\n\nYours Truly, \nApex   \n\n \n## Reach Your Apex\nAs a personal trainer, I know that fitness is a catalyst to success, that is accessible to all. I have released a training routine that can be done by anyone at any fitness level.\n\n[Get the training routine here!](bit.ly/2DsmoyK)",
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      "body": "![hakon-sataoen-30528-unsplash.jpg](https://steemitimages.com/DQmTEdW3gJZFwTogcLTS5rx95SjY4ewjoWpXboJ9maDQxDu/hakon-sataoen-30528-unsplash.jpg)\n\nWe’ve all heard the excuses of the complacent:\n>“I’m not a morning person.”\n>“I need my sleep.”\n>“I’m a night owl.”\n>“We’re not supposed to wake up before the sun, it’s science”\n>“If I don’t get 8 hours, I will self-combust”\n\nWhat goes up, must come down, therefore, for every reason someone has that they can’t wake up early, there is an equal or greater reason that they CAN wake up early!\n\nIf you work a 9–5 job (which is more like 7–7) it will always feel like you just don’t have enough time to do things for yourself.\n**New 3x a week gym routine?** You’ll be lucky if you go twice.\n**New book to read?** Best of luck hitting page 50/400 by Sunday.\n**Side business you want to work on?** My condolences to your dreams.\n\n---\n\nDeveloping new habits and working on long-term projects that will give you fulfillment and satisfaction is hard, serious work. \nIt needs to be reserved for when energy, mood, and motivation are at an all-time high.\nThus, the best time to work on your dreams is in the morning, before 6am.\nHere are 5 reasons why you need to start waking up at 5am:\n\n## 1) The World is Still Asleep\nYou’re less likely to get any sort of notifications at 5am, meaning you will have total silence, and your undivided attention can go to the task at hand.\n## 2) Willpower is at the All-Time High\nDespite popular belief, willpower is a finite resource. When you wake up at 5am, there is no matter that requires your urgent attention, besides the one that you choose to focus your efforts on. If you want to learn a new skill, an instrument, a language, or exercise, it will be easiest to do when you wake up.\n## 3) Extra Time for Planning\nYou can update your short/long-term goal list, journal, plan your day and have the peace of mind that you are in control of your day, and not the other way around. This is also a great way to reduce stress/anxiety.\n## 4) The Accumulation Effect\nBy giving yourself 2 additional hours every morning, by the end of the week, you will have given yourself an additional 14 hours to channel into whatever you want. In a month, that’s 60 hours. In a year, that’s 720 hours.\nThink about something you’d like to get better at, and now picture how you would do said activity with over 700 hours under your belt.\n## 5) Improved Quality of Sleep\nBy gifting yourself the discipline of a sleep schedule, your body will award you with abundant energy during the day, and help to naturally shut you off when night time rolls around. I have written more in-depth about sleep cycles here.\nThese benefits will be experienced once the discipline of waking up has been implemented. This in turn will lead to better control over your day, and ultimately, total control over your life.\n---\n\n### Reach Your Apex\nAs a personal trainer, I know that fitness is a catalyst to success, that is accessible to all. I have released a training routine that can be done by anyone at any fitness level.\n[Get the training routine here!](bit.ly/2DsmoyK)",
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      "author": "theapexmindset",
      "permlink": "5-excuses-to-wake-up-at-5am",
      "title": "5 Excuses to Wake Up at 5am",
      "body": "![hakon-sataoen-30528-unsplash.jpg](https://steemitimages.com/DQmTEdW3gJZFwTogcLTS5rx95SjY4ewjoWpXboJ9maDQxDu/hakon-sataoen-30528-unsplash.jpg)\n\nWe’ve all heard the excuses of the complacent:\n>“I’m not a morning person.”\n>“I need my sleep.”\n>“I’m a night owl.”\n>“We’re not supposed to wake up before the sun, it’s science”\n>“If I don’t get 8 hours, I will self-combust”\n\nWhat goes up, must come down, therefore, for every reason someone has that they can’t wake up early, there is an equal or greater reason that they CAN wake up early!\n\nIf you work a 9–5 job (which is more like 7–7) it will always feel like you just don’t have enough time to do things for yourself.\n**New 3x a week gym routine?** You’ll be lucky if you go twice.\n**New book to read?** Best of luck hitting page 50/400 by Sunday.\n**Side business you want to work on?** My condolences to your dreams.\n\n---\n\nDeveloping new habits and working on long-term projects that will give you fulfillment and satisfaction is hard, serious work. \nIt needs to be reserved for when energy, mood, and motivation are at an all-time high.\nThus, the best time to work on your dreams is in the morning, before 6am.\nHere are 5 reasons why you need to start waking up at 5am:\n\n## 1) The World is Still Asleep\nYou’re less likely to get any sort of notifications at 5am, meaning you will have total silence, and your undivided attention can go to the task at hand.\n## 2) Willpower is at the All-Time High\nDespite popular belief, willpower is a finite resource. When you wake up at 5am, there is no matter that requires your urgent attention, besides the one that you choose to focus your efforts on. If you want to learn a new skill, an instrument, a language, or exercise, it will be easiest to do when you wake up.\n## 3) Extra Time for Planning\nYou can update your short/long-term goal list, journal, plan your day and have the peace of mind that you are in control of your day, and not the other way around. This is also a great way to reduce stress/anxiety.\n## 4) The Accumulation Effect\nBy giving yourself 2 additional hours every morning, by the end of the week, you will have given yourself an additional 14 hours to channel into whatever you want. In a month, that’s 60 hours. In a year, that’s 720 hours.\nThink about something you’d like to get better at, and now picture how you would do said activity with over 700 hours under your belt.\n## 5) Improved Quality of Sleep\nBy gifting yourself the discipline of a sleep schedule, your body will award you with abundant energy during the day, and help to naturally shut you off when night time rolls around. I have written more in-depth about sleep cycles here.\nThese benefits will be experienced once the discipline of waking up has been implemented. This in turn will lead to better control over your day, and ultimately, total control over your life.\n---\n\n### Reach Your Apex\nAs a personal trainer, I know that fitness is a catalyst to success, that is accessible to all. I have released a training routine that can be done by anyone at any fitness level.\n[Get the training routine here!](bit.ly/2DsmoyK)",
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      "permlink": "5-excuses-to-wake-up-at-5am",
      "title": "5 Excuses to Wake Up at 5am",
      "body": "![hakon-sataoen-30528-unsplash.jpg](https://steemitimages.com/DQmTEdW3gJZFwTogcLTS5rx95SjY4ewjoWpXboJ9maDQxDu/hakon-sataoen-30528-unsplash.jpg)\n\nWe’ve all heard the excuses of the complacent:\n>“I’m not a morning person.”\n>“I need my sleep.”\n>“I’m a night owl.”\n>“We’re not supposed to wake up before the sun, it’s science”\n>“If I don’t get 8 hours, I will self-combust”\n\nWhat goes up, must come down, therefore, for every reason someone has that they can’t wake up early, there is an equal or greater reason that they CAN wake up early!\n\nIf you work a 9–5 job (which is more like 7–7) it will always feel like you just don’t have enough time to do things for yourself.\n**New 3x a week gym routine?** You’ll be lucky if you go twice.\n**New book to read?** Best of luck hitting page 50/400 by Sunday.\n**Side business you want to work on?** My condolences to your dreams.\n\n---\n\nDeveloping new habits and working on long-term projects that will give you fulfillment and satisfaction is hard, serious work. \nIt needs to be reserved for when energy, mood, and motivation are at an all-time high.\nThus, the best time to work on your dreams is in the morning, before 6am.\nHere are 5 reasons why you need to start waking up at 5am:\n\n## 1) The World is Still Asleep\nYou’re less likely to get any sort of notifications at 5am, meaning you will have total silence, and your undivided attention can go to the task at hand.\n## 2) Willpower is at the All-Time High\nDespite popular belief, willpower is a finite resource. When you wake up at 5am, there is no matter that requires your urgent attention, besides the one that you choose to focus your efforts on. If you want to learn a new skill, an instrument, a language, or exercise, it will be easiest to do when you wake up.\n## 3) Extra Time for Planning\nYou can update your short/long-term goal list, journal, plan your day and have the peace of mind that you are in control of your day, and not the other way around. This is also a great way to reduce stress/anxiety.\n## 4) The Accumulation Effect\nBy giving yourself 2 additional hours every morning, by the end of the week, you will have given yourself an additional 14 hours to channel into whatever you want. In a month, that’s 60 hours. In a year, that’s 720 hours.\nThink about something you’d like to get better at, and now picture how you would do said activity with over 700 hours under your belt.\n## 5) Improved Quality of Sleep\nBy gifting yourself the discipline of a sleep schedule, your body will award you with abundant energy during the day, and help to naturally shut you off when night time rolls around. I have written more in-depth about sleep cycles here.\nThese benefits will be experienced once the discipline of waking up has been implemented. This in turn will lead to better control over your day, and ultimately, total control over your life.\n---\n\n### Reach Your Apex\nAs a personal trainer, I know that fitness is a catalyst to success, that is accessible to all. I have released a training routine that can be done by anyone at any fitness level.\n[Get the training routine here!](bit.ly/2DsmoyK)",
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      "title": "How To Sleep: The Definitive Approach",
      "body": "In a world where human potential is encumbered by caffeinated sleep deprivation, habitual stress, and a crippling addiction to social media, sleep quality and total hours spent snoozing have taken a hit.\n\nBut what if there was a way to optimize and reduce the hours we sleep per night?\n\n**Introducing : The Sleep Cycle.**\nA sleep cycle lasts about 90 minutes and during that time we move through five stages of sleep.\n\n**Stage 1:** Light Sleep\n**Stage 2:** Breathing and Heart Rate Slow Down\n**Stage 3:** Deep Sleep Begins\n**Stage 4:** Very Deep Sleep\n**Stage 5:** Rapid Eye Movement (most dreaming occurs here)\n\nA good night’s sleep is composed of 4 to 6 of these 90 minute sleep cycles, with the time spent in each stage varying as the night progresses. \nIt is important to be mindful and focus on completing as many uninterrupted sleep cycles over the course of the night, since the farther along you are in your sleep cycle, the harder it is to get over that grogginess you sometimes feel when you first wake up (known in the sleep world as sleep inertia).\n\nI like to use [sleepyti.me](https://sleepyti.me) to accurately assess how much sleep I need, by working backwards from the moment I plan on waking up.\n\nUsing the website above and setting 6:00 AM as the goal wake-up time, counting backwards in sleep cycles, will yield the following results:\n\n- 9:00 PM\n- 10:30 PM\n- 12:00 AM\n- 01:30 AM\n\nWaking up in the middle of a sleep cycle leaves you feeling tired and groggy, but waking up between cycles wakes you up feeling refreshed and alert.\nThe average human takes fourteen minutes to fall asleep, so plan accordingly!\n\nWhen the sun sets and bedtime is rapidly approaching, there must be a system in place to help the body wind down, relax, and get ready for sleep.\n\n**No screens an hour before bed.**\nDigital devices are designed to look like the sun, but when getting ready for bed, the last thing you should be doing is looking at a giant bright fireball. \nF.lux changes the colors of your screen’s display to adapt to the time of day. Download it. Now.\n\n**Sleep in total darkness.**\nAt night our bodies produce melatonin, which allows us to fall asleep, and stay asleep. We produce this hormone the most between 11 PM and 3 AM, and even the slightest ray of sunlight or artificial light interrupts the secretion of this important hormone. \nLess melatonin in the blood causes fatigue, bad mood, anxiety, hormonal imbalance, poor concentration and many other problems.\nTurn off all the lights, leave your devices face down, and get blackout curtains if you live in the city.\n\n**Limit water intake before bed.**\nConsuming large amounts of water before bed will force you to wake up many times during the night. Keep the majority of your water intake for the morning, to rehydrate after a good night’s rest.\n\n**Go to sleep and wake up at the same time everyday.**\nThis goes without saying, make it a habit to get up at a certain time, and you will make it a habit of getting good sleep!\n\n**On Actually Waking Up**\nNow, how does one actually muster the strength to arise from eternal slumber?\n\n**Place your alarm clock/phone as far as possible from your bed.**\nGetting out of bed is 90% of the battle, this solves that.\n\n**“But Apex, I’m still sleepy, and the bed looks so warm!”**\nPut on your clothes, and jacket and go for a walk. The fresh air will wake you up, and this is a good time for planning your day/reflecting. Don’t think about it, don’t reason the pros and cons of stepping out in the cold. Don’t worry about waking up your other family members. Just go.\n\n**Plan your day.**\nYour mind is clearest and most productive in the mornings, use this time to plan for the long-term and work on any tasks you find difficult. If you work a 9–5 job, waking up at 6:00 AM to journal, exercise, work on a project, learn a new skill, the list goes on.\n\nImplementing these tips will allow for better control over your sleep, which in turn will lead to better control over your day, and ultimately, total control over your life.",
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      "body": "Solid post brother, can't seem to get enough of 1 myself. \n\nGood luck here at Steem 👍",
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      "body": "Dude I've been going through your posts, you've been going hard for 2 years!\nThanks for the great steemit intro article, and congrats on the first book Glen!",
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      "body": "\"Walking through a section of wall\" haha, legendary ma man!\n\nThis is why it's very important to begin training and working on new skills at a young age while we are still full of energy. Cognitive functions tend to slow down as we get older and older.\n\nYou are my first comment on Steem, and I have followed you back! Still getting the hang of this website, with lots more content in the future! Cheers brother.",
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      "body": "Excellent post brother, even though this is 2 years old, it is as useful as ever!",
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      "body": "You had me at deadlift < 3 Unfortunately if I want to go over 425 I need to buy more weights! I've never gone over 425 before, but deadlifting changed my life. It's a special feeling to know you have the choice of walking out the front door, or walking through a section of wall as a shortcut. \n\nI'm 30 now, and I recognize everything you say. I never regretted getting older because I could see myself growing, but I can imagine 30 being scary for people who have never worked out before and have little experience with relationships. \n\nYou seem very ambitious so I'll give you a follow, maybe you could do the same!",
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      "body": "![Toronto.jpg](https://steemitimages.com/DQmZtw6dhs49Nes426rjyZqpLJNXWsGyHsjztsC2RYGxVDt/Toronto.jpg)\n\nIt’s Wednesday, November 29, 2017. The time is 00:00am.\nA mere 3 hours from now (3:10am to be exact) was the moment that I was brought into this world, 25 years ago. How time flies…\n\nNow mind you, this is not going to be some motivational shpiel about how you should “seize” your 20’s, “grind” in your 30’s, and “shine” in your 40’s, but rather, some observations that I have made up to this point of my life.\n\nEnjoy.\n\n**1. Lift lots of weights, often.**\nKind of ironic that I start off with this, but a lean, muscular and well-defined physique is a game-changer at all points of your life. It’s crucial that you start weight training at a reasonable age, while your hormones are still raging and energy levels are at the highest they will be in your life. It will be much easier to get in shape at 20 and maintain it in your forties, as opposed to stepping in the gym for the first time at 40 years young.\n\n**2. Play the field.**\nWe live in the digital age of instant gratification, where your sex life is determined on whether someone’s thumbs swipe left, or right. Finally getting some consistent action should not be an indicator to settle down. Learn about different people, different cultures, and in the process, you will learn more about yourself. The best time to do this is when you are free, young and single.\n\n**3. Do drugs.**\nI know what you’re thinking, but hear me out. There is logic to my madness. Drugs allow us to experience things in a different way (which may not necessarily be a bad thing, it’s just different) and personally, I would rather be the parent that knows what’s out there, as opposed to being the Dad that my kids can pull a “quick one” on.\n\n**4. Learn an instrument.**\nDon’t be that 40 year old that used to play (insert instrument name here). Not only is it great for your cognitive functions, but you will also blow people away if you can re-create timeless and powerful compositions on any instrument. Which instrument, is not anywhere as important as an instrument. Except for the Tuba, that shit’s heavy.\n\n**5. Learn a new language.**\nAkin to #4, what specific language does not matter so much as a language. Travelling to foreign lands and being able to speak the language of the locals will open you up to unimaginable opportunities.\n\n**6. Read, everyday.**\nLeave no genre unexplored. Not only will your vocabulary expand, but the social circles that you have access to will also be broadened, giving your personality layers and depth.\n\n**7. The answer to every problem, is action.**\nIt really is that simple. Do the best that you can, with the tools that you have, and as the tools improve, so will your best. Whether it’s getting in shape, paying off that VISA, studying for that exam. Take. More. Action.\n\n**8. Deadlift 500lbs.**\nWith a bit of technique training and core bracing, a 405lb deadlift is achievable for most people. But the real beauty in strength training lies in unleashing the primal force within you that a 500lb+ deadlift requires.\n\n**9. Cut out sugar.**\nCut out this sweet sin and enjoy stable insulin levels, less bloat, and better performance.\n\n**10. Don’t play video games, but don’t suck at them either.**\nThis is a delicate art of investing time & time consumption. No one wants the guy who sucks at Call of Duty on their team when the boys get together for a BBQ. Don’t be that guy.\n\n**11. Listen more than you speak.**\nYou have two ears and one mouth for a reason.\n\n**12. Fuck motivation, what you need is discipline.**\nMake your flesh obey your spirit. You will not be happy the other way around.\n\n**13. Don’t increase the limit on your VISA.**\nIt’s not a step in the right direction towards adulthood, nor is it free money. You’re just going to end up buying stupid shit that you don’t need.\n\n**14. Stop asking people for approval.**\n9.9 times out of 10 the advice will be a projection of what they would do in that situation, not what is best for you. Go fail on your own, and be proud doing it.\n\n**15. Learn how to do laundry.**\nRemember, there is a machine for washing, and a machine for drying.\n\n**16. Improve your argument, not the volume of your voice.**\nYou don’t need your voice to be heard.\n\n**17. Do some scary shit.**\nIf you’re scared of heights, go sky diving. Scared of spiders, buy a tarantula. Me? I’m still waiting for the day when I get courageous enough to eat a tomato.\n\n**18. Skip the small-talk.**\nNo one wants to be asked what school they go to, or what show is trending on Netflix, especially on a first date. Rule of thumb is: ask questions you want to know the answer to.\n\n**19. You are who you surround yourself with.**\nYour closest friends are a direct reflection of you.\n\n**20. Write stuff down.**\nIdeas, thoughts, notes, to-do lists, and everything else that races through your mind, should be written out in full, so that thought can be revisited at a later time.\n\n**21. Stretch, and make it hurt.**\nI’m not talking about rolling around on a yoga ball while texting. Get yourself a foam roller, a lacrosse ball, a mobility band, and get to work on releasing the connective tissue around your muscles.\n\n**22. Unplug.**\nFrom everything. No phone, no internet, no music, no stimulants, no friends. Sit in absolute silence with your thoughts for a week. You may uncover some things about yourself that have been hiding behind all the noise your mind has been making.\n\n**23. Drink lots of water.**\nBuy a gallon jug, carry it around as a fashion statement, and hit your 4L daily quota of h2o. Your skin, joints, organs will thank you.\n\n**24. Listen to weird shit.**\nAbout half of [these views](https://www.youtube.com/watch?v=1NOzQsdh_t0&t=156s) are probably mine. \n\n**25. The meaning of life.**\nAt the end of the day, we are just monkeys on a floating rock, spinning around a bigger, and brighter (not to mention millions of degrees hotter) rock. Nothing we do in this lifetime will have any grand meaning in the bigger picture of the universe, and as depressing as that thought is, it is very liberating.\n\n*The meaning of life is to solve problems, that you enjoy solving.*\n\nDo shit that you like, often, and solve the problems that will allow you to do the shit that you like to do, more often. Repeat until death.\n\nThe End.\n\nSpeak soon,\nApex",
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