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Bryce Henson

Monday Mindset: Challenges create growth! 790 468 Bryce Henson

Monday Mindset: Challenges create growth!

Happy Monday!
We are kicking off a 4 week nutrition challenge today called “Drop 1 size” with over 100 challengers at our locations. Very exciting for this at will roll into our 3rd and final 8 week challenge of the year launching on September 21.
Now when you hear “Challenge” specific to our Fit Body Program, I want you to think a “Nutrition Coaching & Accountability Program”.
Now according to the CDC, exercising at least 120 minutes per week with 2 strength sessions is baseline Physical Activity recommendation. The CDC also classifies meeting this recommendation as the single most important thing you can do to increase your immune system and to better your health.
So getting to at least 3 boot camps a week is SO IMPORTANT!
However, when it comes to body compensation change (which also directly & greatly impacts health), your NUTRITION is the biggest factor that will dictate whether or not you lose weight and change your body compensation.
In fact, have you ever heard the saying “You cannot out train a bad diet!”?
Well, it is true!!
This in mind, and while challenges can sound scary and something we want to avoid, they are in fact the fuel to strength and growth. As humans, we have a natural impulse to avoid resistance.
Although ironically enough, this is the exact opposite strategy if we want to create strength and growth.
  • You see, if you want your muscles to grow… add resistance/challenge consistently (aka weights), and they will.
  • If you want your endurance to grow… add resistance/challenge consistently (aka cardio HIIT Training), and it will.
  • If you want your communication skills to grow… add resistance/challenge consistently (aka practice in front of audiences), and they will.
  • If you want your confidence to grow… add resistance/challenge consistently (aka keep the promises you make to yourself), and it will.
By now you get the point.
So if you want to change and grow; the secret formula is to add resistance/challenge consistently and you will do just that!
So my call to action today is to combat your internal impulse to avoid resistance which is factory installed in you and in all of us as humans. Instead, lean into & embrace resistance and you will grow from it.
And I will leave you with a quote from former Navy Seal David Goggin’s:
“If it doesn’t suck, we don’t do it”.
A little extreme, but clearly you can see the incredible growth you will encounter if you have a mindset like this towards embracing the challenges that come your way.
Make it a fit week!
Committed to your success,
-Coach Bryce
Monday Mindset: A few lessons from 37 spins 768 1024 Bryce Henson

Monday Mindset: A few lessons from 37 spins

Happy Monday.

I hope you had a great weekend. I did and am extremely grateful for all the birthday messages as I celebrated 37 spins around the sun on Friday.

As such, I wanted to provide you some birthday value and share a few lessons from my journey thus far that I know to be true, and trust they can benefit your life.

  1. Move your body and sweat every day. And while this is important for your body, your mind will benefit the most.
  2. Life isn’t long. In fact, time is your most important commodity which is fleeting. Don’t waste it otherwise you will live with regret.
  3. Short term: take massive action, long term: have patience. This is a very good strategy for a successful life.
  4. Drink more water.
  5. Be the hardest working person in the room. Period.
  6. Travel as far and wide as possible and to 1 new place every year. Even if you have to sleep on couches and scrape pennies together to do this, you will become a better and more interesting person.
  7. Eat less sugar, and more nutrient dense foods. Your body will respond and feel much better.
  8. No one owes you anything. If you live an entitled life, while short term it feels good, long term you will suffer.
  9. Live abroad for at least 12 months of your life and ideally in a 3rd world country. This will build your confidence, teach you humility and make you a better person.
  10. Pick a new hobby and dedicate yourself to consistent & weekly pursuit of mastery every decade. Your life will be enriched.
  11. Sleep is critical for a successful and happy life.
  12. Have more patience with yourself and others. Life is hard and we are all doing the best we know how.
  13. Tackle your problems head on. Otherwise, they grow and ultimately get worse with time and avoidance.
  14. People will learn from what you do, not what you tell them.
  15. Practice Ronald Reagan’s rule number 6. What is rule number 6? Don’t take yourself to seriously, no one is getting out alive.
  16. Take extreme ownership of your situation and your life. Stop pointing fingers & playing the victim. You might have been wronged, but it’s still your responsibility to fix. Which also means that in any situation, you are also the solution.
  17. When you mess up, apologize promptly and deeply mean it. Learn from it and then move on. We all make mistakes so don’t live with regret.
  18. Accept the things you cannot change. Change the things you can. And pray for the wisdom to know the difference. (that’s easier said than done).
  19. Remember that the more you learn, the less you realize you know.
  20. In every situation you encounter, leave it better than you found it.

I trust you got some value, and here is to another year of learning and growth.

Love, respect and gratitude,

-Coach Bryce

Monday Mindset: Community 587 214 Bryce Henson

Monday Mindset: Community

Happy Monday!

After a 10 day trip to the east coast, I am very happy to be back home!

It was an interesting trip to say the least as airports were empty, social distancing protocols in place and many adjustments to the coach’s training were made to ensure everyone was safe.

Was it the same? No. And being very honest, my business mind kept thinking of the concerns for our big picture economy.

But as my good friend and NAVY Seal Ray Care says “Do what you can with what you have.” And that is exactly what we did.

And while different, it was still very successful.

As I got my work outs in, ate healthy food (which is much tougher on the road as you can probably attest), wore my mask, kept our distancing protocols, delivered value to our Fit Body owners, leaders and coaches, and just got my COVID rapid test negative result.

So while eventful and different, was overall a win.

And through the experience, seeing the different culture and climate on the east coast, it really made me think how connected we humans are.

In fact, from a biological and evolutionary standpoint, living and working together in communities is a foundational reason for our success as a species. Yes, certainly we have developed intelligence which is the other giant factor.

But I think we can all agree, if you dropped any one of us in the middle of the African Savannah or Amazon rainforest alone; our intelligence would be little match for the lions, tigers, elephants, anaconda snakes or panthers in the environment.

The fact remains, we have thrived due to our intelligence AND ability to work together in communities.

And while I will share some other big takeaways from the trip in the coming weeks, my message today is this..

Throughout all the faults, frustrations and differences, deep down we are the same.

In order for us to continue to survive and thrive as a species, we must love each other, help each other and work together both in these strange times, and when they pass. As this too shall pass.

As the reality is that there we remain, naked and vulnerable alone.

But together, we are strong.

-Coach Bryce

PS Go ahead and tell someone you love them today. It will make their day, and yours.


Monday Mindset: Compassion 1024 440 Bryce Henson

Monday Mindset: Compassion

Happy Monday!

I hope you had a great weekend.

I spent mine traveling to the east coast to deliver a workshop that I will co-lead this week teaching other Fit Body owners, leaders and coaches. It will be a great event so I am very excited.

And as an added bonus, the travel was super smooth being there were significantly less travelers than normal. This is something I have never experienced at LAX before.

And as I cleared security and entered the terminal, I had an ah-hah.

While much lighter than normal, everyone who was walking to and from their terminals had masks on, myself included.

And upon this sight, I was overwhelmed with compassion for humanity. As it became very clear from the visible snapshot, that this situation has connected us all as humans.

It showed me that we are in this fight together and all doing the very best we possibly can. That life is tough, riddled with challenges and dangers. That is our tough reality.

But there we are, battling this situation together, all trying to do our very best.

And with all the negativity in the world as of late, it was a great reminder to have patience. To be kind. To seek to understand. To love our fellow man even if there are differences.

As this life we live is fleeting, and we don’t have much time in the grand scheme of things.

So today’s message is to please value your time and  your fellow man. To live with urgency, to apologize when we need to, and to pay it forward by showing love and compassion in every possible situation.

As the truth remains that we are all connected as a one human race and in this fight together.

Love, respect and gratitude,

-Coach Bryce

Tuesday Mindset: Amor Fati 593 223 Bryce Henson

Tuesday Mindset: Amor Fati

It’s only Tuesday and is already shaping up to be an eventful week.
So am checking in with some EXTRA mindset coaching to get you through and hopefully to exceed your expectations which is a core value of our company.
To provide insight, I lead a business coaching program for our most successful owners in Fit Body Boot Camp across all parts of North America.
Last week, I sent the below video to them to sharpen their minds. And today wanted to pass along to you as well, so you receive value.
The video was produced by Ryan Holiday of the Daily Stoic on the topics of 1) Amor Fati 2) Controlling how you play and 3) Memento Mori which needs to be our focus.
Click HERE
-Coach Bryce
PS the attached picture is that of a coin I have in my pocket to remind me to not only accept; but to love whatever is thrown my way. I would be lying if I said it’s easy, but this is exactly why it is imperative in keeping your focus & mindset strong. As this mindset is needed all while you continue to empower yourself to take action against the things within your control.
Monday Mindset: The $177 Billion Dollar Health Crisis 574 478 Bryce Henson

Monday Mindset: The $177 Billion Dollar Health Crisis


Happy Monday!

If you read the subject line… no I’m not talking about COVID. In fact, todays message has very little to do with that topic so let me explain….

But before I do and with a little back story, I have a busy few weeks ahead as I will be delivering a few trainings to our team in addition to many owners and coaches within our brand.

Like always, I am very excited to pour into our Fit Body fitness professionals on a mission to Inspire Fitness and Changes Lives. So this week I will be preparing and updating the content for the 8 long days of trainings over the next month!

And one of the new presentations I just created touches on the value of fitness coaching, so our teams really understand the incredible impact they are making around the country and world.

Not to be fair, this content was recommended by a good friend of mine and owner of a few Fit Body Boot Camps in Georgia when I was there in February.

Since feedback creates growth and thought it a good idea, I went to work and have crafted this presentation called “There is a Need”.

Now in preparation for this content and being glued to the CDC for the last few months, I have been reviewing a lot of health data. The actual presentation has very little to do with COVID, rather obesity rates, health care costs, exercise, depression and national security statics.

And the sad truth is they are downright scary.

As not to downplay our current pandemic, but looking at data, I believe the real health crisis our country will face over the next 10-20 years will be dealing with this mess of compounding poor health choices by our citizens. This unfortunately creates poor living standards and will tax the suffering individual and our health care system.

And this of course, also adds complexity to our immune systems which puts our population even more at risk when COVID or the next pandemic hits. Which studying history, is inevitable.

Just a brief example with all research below coming straight from the CDC directly, as of 2018 the adult obesity rate in the US hit 43% and the trends have keep rising as of the last 20 years.

Which means if the trend continues which the data points to, when the 2019 studies are published, we will be even closer to 50% of our adult population being obese.

Additionally and sadly, 88 million Americans are pre-diabetic and 34.2 million have preventable diabetes.

In fact, only 23% of American adults meet the Physical Activity Guidelines of 150 minutes of moderate intensity activity (or 100 minutes of high intensity) with at least 2 days of the week requiring muscle strengthen activities, which along with nutrition, is the main culprit for this.

This is also affecting mental health as there are 47,173 suicides per year linked to poor health and fitness. And many deaths are happening, and completely avoidable IF every person would hit the physical activity guidelines.

These preventable deaths include:

· 1 in 10 premature deaths
· 1 in 8 breast cancer deaths
· 1 in 15 heart disease deaths

And looking at the financial impact, the overall cost to the health care system is an extra $177 BILLION dollars annually due to inadequate physical activity which specific to obesity breaks down $1,429/year in extra health costs.

So being health and fit actually saves you money!!

And to top it off, the CDC reports that this is actually becoming a national security threat as 25% of young adults are not lean enough to serve.

So while this data is very depressing, there is silver lining which is the goal of this message.

This is all preventable and within our control.

And you reading this content shows you are part of the solution!

You are taking care of yourself. You are exercising regularly, eating lean proteins, fruits and veggies. You are drinking enough drinking water and inspiring others to do the same which prevents everything listed above.

And as I told my team yesterday when I presented some of this info, which also applies to you:

“Team – moral of the story: there is a GIANT NEED for what we do which is to help shape the LIVES of our clients!!!

YOU have THE MOST IMPORTANT JOBS IN THE WORLD so do not forget that!!!!”

Head up, onward and keep let’s make it a FIT week!

-Coach Bryce

Monday Mindset: Have the post-holiday blues? 956 960 Bryce Henson

Monday Mindset: Have the post-holiday blues?

Happy Monday and hope you had an incredible 4th of July weekend!

We are certainly going through some interesting times and it is clear that our country has issues like the rest of the world.

But all things considered, we are very blessed to live in such an incredible place and extremely important we don’t lose sight of that.

Now looking back, a holiday weekend gives us the opportunity to indulge in BBQ’s, desserts, and maybe even sleep…

But why are you so tired now?

Staying up later, travel, alcohol, over-eating, and sugar – which we tend to experience during a holiday weekend – can all disrupt us from getting quality (restorative) sleep. A few gatherings around town, and an extra snack here-and-there… and before you know it, the weekend has come-and-gone leaving us with a feeling of fatigue.

You’re not alone.

The overwhelming majority of people are normally under-rested (chances are this means you), and the truth is under-sleeping can slow down your metabolism. Sleep is vitally important to maintaining a healthy lifestyle, and even more important in the regulation of hormones (cortisol & growth hormone) essential to repair tissue, strengthen your immune system, and boost your metabolism. That’s right, quality sleep ensures your immune system is STRONG and BOOSTS your metabolism!

So here are this week’s 3-keys to get you back to your habits:

● 3 – workouts this week (minimum)
● Drink ½ your body weight in ounces of water
● Get 7-8 hours of sleep each day

Sure, you might feel a little groggy right now, but when you focus on these 3 cornerstone habits, you’ll be feeling better in no-time!

Committed to your success,
Coach Bryce

Monday Mindset: Is your focus serving you? 697 341 Bryce Henson

Monday Mindset: Is your focus serving you?


Today’s Monday Mindset is around your focus and how it effects your life.

So today I wanted to share with you a personal story of very bad habit I used to have..

What was it you might ask?!

Well.. about 8-9 years ago, I picked up the bad habit of watching “Investigative Discovery” and shortly after became addicted which is very congruent with my personality.

On the weekends, I could easily burn through 3-4 hours of episodes per night.

Now if you haven’t heard of Investigative Discovery or “ID” for short, it’s a channel on the Discovery network with many themed episodes which typically recounts “True” murder stories.

I put “true” in paraenesis; as the finished product of true story can sometimes hardly resemble the couple facts in which they build the foundation.

But since I am a very curious person and fascinated with people, psychology and the human mind, I quickly became obsessed. As the lure of psychopaths & serial killers would just pull me in for hours.

Extremely embarrassing to admit, but true.

But after about 2 years of binging on this content upwards of 6-8 hours nearly every weekend, it started affecting me mentally.

It got to the point I began researching cases that I had seen including suicides, serial killings, and murder cases in general.

After a little time I began noticing it was affecting my mental state and normal levels of happiness and positivity..

Until finally one day I hit a breaking point as I woke up in a complete panic after a nightmare in which I was being followed.

So later that day, and I decided enough was enough. I needed to stop watching this garbage for my brain and change my focus which is exactly what I did.

So I took a complete stand of eliminating any ID or any murder mystery show.

Was it easy? Heck no!

As being completely transparent, for the first 3 months of the ID detox, I had to put the “parental block” on the Discovery Network to detour me until I began to return to my normal state of happiness.

Consequently, my life and outlook changed.

Why do I tell you this?

Because what you focus on shapes your thoughts and life. Ultimately, it shapes your outlook, your view of the world and your actions.

**And as it turns out in looking at homicide data around the world objectively speaking, statistically we live in the safest time in human history as it pertains to homicides or violent crime. That’s right…. in human history!

In fact, from 1990-2015, the number of homicide victims per 100,000 people has fallen 20% worldwide according to Quartz research study.

Statistically, the world is actually getting SAFER from homicide and violent crime perspective.

Although, with my focus on ID consumption, I would have never known as the world began to feel bleak and dangerous.

So my friends, to kick off this incredible Monday, my call to action is for YOU!

And while I am not saying the world is care free without danger.

But I am asking…

What are you focusing on that is not serving you?
What can you mentally remove from your life that will HELP you be a better version of you?
What can you eliminate from your daily or weekly routine that will allow you to be a more positive light for this world we live in?

I highly encourage you to take a quick audit, be honest with yourself, and take action on whatever it is for you, just like I did for me..

As consequently, it completely shaped my focus & mentality in a very positive way and know it will do the exact same for you!

Committed to YOUR success,

Coach Bryce

Monday Mindset: Fighting Back 745 493 Bryce Henson

Monday Mindset: Fighting Back

Happy Monday!

I hope all you fathers enjoyed your special day yesterday.

Whether you are a dad, have/had a dad, or act as a dad type figure, the world need you so much love and gratitude.

Looking ahead, a few things in motion!

I cannot believe Summer has officially started being we just past the summer solstice here in the Northern Hemisphere.

All while our 6 week challenge is finishing up. Challengers, SPRINT through the finish line!

And excited to launch our Fat Loss Forever Coaching program as a continuation of our accountability and nutrition coaching program. Great things in the works!

Aside from that and in today’s message, I wanted to share an uplifting story I received from my friend Pat M. as I received value and trust you will too.

“An old man used to meditate early every morning on the bank of the Ganges River in India. One morning he saw a scorpion flailing helplessly in the strong current of the river, tangled in a complex network of the tree roots.

The old man immediately reached out to rescue the drowning scorpion. The panicked animal tried to sting him, but the man persisted. For several long minutes, his hand darted back and forth, evading the scorpion’s plunging stringer as he tried to rescue it.

A passerby on the riverbank saw the struggle. “Hey, old man, what’s wrong with you? Don’t you know that you might die trying to help that dangerous animal?”

Slowly the man turned his head to gaze calmly into the stranger’s eye, “Friend, it is the nature of the scorpion to sting. Why should I give up my own nature, for fear of his?”

Maintaining our compassionate nature in a world that sometimes bites and stings can feel like a struggle; perhaps it’s merely a dance to remind us who we truly are.”

Committed to YOUR success,
-Coach Bryce

Monday Mindset: What do you control? 482 254 Bryce Henson

Monday Mindset: What do you control?

Happy Monday!

With the world’s problems still in full tact, but emotions a little less this week. I wanted to share a quote I found valuable to strengthen your mind through any difficult situation.

To preface, it comes from Marcus Aurelius’, the Roman Emperor and Stoic philosopher.

“You have power over your mind – not outside events. Realize this, and you will find strength.”

This realization is simple, but not easy to comprehend. But keep the thought front of mind, and you will have more peace.

Make it a great Monday and week!

Coach Bryce