Why are you here? Yes, you. You’re reading this right now because you care enough about yourself to take the time to read things that might help you find more fulfillment, more happiness and get more out of your life.

There is no way you can accomplish those things just by reading blogs, reading books, surfing the internet, listening to your coach at the gym or going to seminars.

You actually have to do the work. You actually have to put into practice all the things that make your ears perk up and your heart pound a little faster. You can’t keep putting your ideas and your dreams off until next week, or tomorrow, or after your semester ends or when your sister leaves.

You are the director, the actor and mostly the star of your own life and it’s time to stop talking about all the things you want to do and actually just do them.

I was notoriously bad at this for years. I talked about being a writer all the time, I had great ideas and I’d spend hours reading great books, even great books about writing and having conversations with people who responded to my ideas and even said they’d like to read things I’d written.

But I didn’t do the work.

When I finally sat down and started writing, I wasn’t as great at it as I thought I’d be…which could have stopped me right there. But doing anything great takes practice. And you can’t get practice in and develop your ideas if you don’t actually start doing the shit you talk about. Bruce Lee did not become a martial arts god by sleeping in every day and talking about how cool Jeet Kune Do would be, he practiced every day and through trial and error created one of the most revolutionary martial arts philosophies of our era.

Once I started writing and surpassed the obstacle of not being fucking awesome right away, I didn’t stop. I kept writing and found a variety of places to do it. In fact, I now actually get physically uncomfortable if there’s nowhere to write down what pops into my head – so I have a writing program in my phone because that thing is always with me. I’m constantly connected to whatever I’m passionate about and I have an outlet to express it anytime I want. That is a strategy for success.

I also still read books and blogs and articles about writing and follow great writers. Because staying in touch with the current discussion on your topic is an important part of being relevant and cutting edge. What the difference is now is that not only do I take in information, I also write something every day. I’ve noticed that practicing my writing in a variety of forums has vastly improved my ability to perform my craft.

Whatever you want to do – and it could be eating a balanced, healthy diet every single day to getting in an awesome, effective workout 5 days a week with the crazy schedule you already have to writing a program that would impress your boss and vastly improve your chances of getting promoted – QUIT SLACKING. Just fucking do it. Start giving a fuck about your life before you run out of time.

Meal-Prep Sunday

  • Grocery shopping start to final meal in the fridge: 1.5 hours

Some of the things we did this week:

  • Chop yams and potatoes.
  • Marinate meat.
  • Compile chili ingredients.
  • Make garlic crackers.
  • Make two types of cookies for snacks throughout the week.
  • Make muffins for easy breakfasts.
  • Chop vegetables for pasta meal.
  • Make cookies for Cinnabon.


  • Breakfast: Eggs and Toast.
  • Lunch: Left Over Soup.
  • Dinner: Chicken, Yams and Grapefruit & Avocado Salad.
  • Dessert: Quest Bar Caramel Apple Pie.


  • Breakfast: Overnight Oats.
  • Lunch: Left-over Grapefruit Salad.
  • Dinner: Roasted Mahi Mahi and Garlic Veggies.
  • Dessert: Quest Bar Grasshoppers.


  • Breakfast: Pancakes and Sausage.
  • Lunch: Left-over Mahi Mahi on a Sandwich.
  • Dinner: Chicken with Cranberry Infused Butternut Squash Bake.
  • Dessert: Puppy Chow.


  • Breakfast: Eggs and Toast.
  • Lunch: Oatmeal.
  • Dinner: White Chicken Chili (R)
  • Dessert: Raspberry Fluff with Cookies.


  • Breakfast: French Toast.
  • Lunch: Left-over Chili.
  • Dinner: Homemade Pizza and Salad.
  • Dessert: Peanut Butter Fluff (R).


  • Breakfast: Eggs and Toast.
  • Lunch: Pasta Fagioli and a ‘we need to clean out the fridge’ sandwich…
  • Dinner: TBD MEXICO!!
  • Dessert: TBD MEXICO!!

Weekly Grocery List


  • Coconut flour
  • Almond meal (can be made by crushing almonds in a food processor)
  • Rolled Oats
  • Cinnamon, ginger, nutmeg
  • Vanilla
  • Coconut oil
  • Chili powder
  • Almond butter
  • Almond milk
  • Canned pumpkin


  • Steak
  • Free range organic chicken breasts
  • Eggs
  • Egg whites
  • Mahi Mahi (I buy these frozen from Costco)


  • Carrots
  • Celery
  • Tomato
  • Butternut squash
  • Yams
  • Kale
  • Lettuce
  • Apples
  • Banana
  • Red onion
  • Mushrooms
  • Zucchini
  • Brussels sprouts
  • Frozen Raspberries
  • Garlic
  • Cranberries


  • Fat-free Greek yogurt
  • Diya lactose free cheese


  • Bread for toast
  • Kneaded GF Bakery Chia Buns

I will be providing the recipes for the items with (R) beside them. If you have any questions, comments or concerns feel free to email me at anytime [email protected].

Have a strong, focused and bad ass week.

With love from the Trench Kitchen,