What I Learned from Living with a Navy SEAL via @the100MileMan

What I Learned from Living with a Navy SEAL

Do Something Hard Every Day:

Get up early EVERY day, it sucks for five minutes, then you instantly think, “I got a leg up on the competition”

Don’t Put Off the Little Things—Just Get Them Done:

So much about being happy and feeling productive is momentum, the more little things you get done, the more big things get done.


I eat the same stuff almost every day and wear almost the same sets of clothes every week. Focus on this that matters, ideas, health, family, not material bullshit.

Say No to Stuff:

I put my life into four buckets: I sleep seven hours a day. I take three hours for myself so I don’t resent the people I’m closest to. I work for about eight hours. And I set aside six hours for hygiene and all the other random stuff that comes up.

I had “sort of” done this, but by no means so structured, totally co-opting this. Plus it fits great into a Kanban/Trello board productivity method.

Have a Plan:

NOBODY does this, well except peak performers.  I try and fail constantly in making plans, but the process is what is important, before you do ANYTHING, ask yourself. “What is the plan?”

Living with a SEAL: 31 Days Training with the Toughest Man on the Planet by Jesse Itzler

Rich Roll Podcast #266 David Goggins

Review of #traderchecklist Instructional DVD by @timothysykes Chapter 11

Click here to get Timothy Sykes Trader Checklist 100% for FREE.


Table of Contents for Review of TraderChecklist


Whoops I didn’t realize till finishing the last post that this segment was only five minutes long. Otherwise I would have just built them into one post, but oh well.

While short this chapter is very useful for new to intermediate traders. Basically it is centered around a mid day stock offering by EVOK. Many traders get confused about these offers and scream “PUMP AND DUMP” etc. Sykes does a very solid job of quickly explaining that while shady and disgusting these types of offerings happen every day in the land of shit penny stocks. Sooner you understand this and accept it the better. Always trade low priced stocks cautiously.

MUST WATCH chapter for new traders or current or former traders that have become “bagholders” at any time in their career.


EVOK Late date crack

3:15PM Friday afternoon ATM

Rodman and Renshaw

Good description of this type of financing.

Trade these stocks CAUTIOUSLY.

Project Murph – Day 1

Well I’ve posted here and there about wanting to complete Murph once a week leading up to a Sealfit Kokoro even in the spring. Big Hairy Audacious Goal for sure. But I’ve lacked any sort of fitness project for quite some time, so excited to have something to work towards.

Biggest issue right off the bat is gonna be bodyweight and pull ups for sure. I don’t distance run that much but I’m not concerned about the 1 mile runs. And I can do pushups and squats all day long 50-100 reps at a time. My strength level at the pull ups is ok, but I need to specialize on increasing strength in them.

But I don’t see being able to do 100 pullups for any sort of decent time at my current 184 bodyweight. So my interim goal is to drop some bodyfat. I’ll use and blog about various techniques, including:

  • Running a mile each morning (probably worthless for fat loss, but I need to get better at the one mile run, and any extra activity is good for weight loss)
  • Ketogenic diet, bulletproof coffee etc. Basically super low carb, high fat, which is my preferred way to diet anyway.
  • No alcohol, if it weren’t for quite a few beers each week I think I’d be in Ketosis most days. This is an easy way to ditch a shit load of carbs and sugar in one step
  • Tabata’s as conditioning, probably mostly on the Airdyne
  • 300/8 Sprint workouts, I’ll detail this in a post
  • Barbell Complexes

My goal is to be 175 pounds in a couple weeks. I have a pretty active metabolism so once I clean up the diet I don’t see any issue. I’ll be tracking and logging pull ups closely, and training them during the day starting with sets of 4. My goal is to “grease the groove” by doing them all day long.

Recent Podcast appearance with @million_first

Recently I was fortunate enough to be asked to appear on an up and coming podcast “The First Million.” Not sure if I deserve to be a guest but I had a great time doing it. The guys starting this podcast up were awesome to talk to and did a killer job as hosts.


If you have a minute check out the podcast and also follow them on social media. Even if you don’t enjoy listening to me ramble on for an hour give them a follow, I see big things coming from these guys and this podcast.

The primary focus of this podcast is my early entrepreneurial experience creating a startup in my early 20’s and then focusing on my daily routines and methods. Most of which are stolen from other peak performers like Tim Ferris, Jocko Willink, Joe Rogan etc.

If you enjoy it or even if you don’t, if you make it to the end of it, drop me a line and let me know what you think! Thanks






The Work is Never Done (And I Feel Fine) – Good trading advice from @Cernovich

Sales, medicine, law, engineering, craftsmanship, and trades like plumbing and electricity allow for continued growth in knowledge and skills. What you learn today builds on your mistakes and successes of yesterday, and what you learn tomorrow will build on today’s victories and defeats.

Source: The Work is Never Done (And I Feel Fine)

Add stock trading to this list of skills that you always need to learn/evolve, but never master.

67 Tips on Happiness, Fullfillment & Life via @JasonFerruggia

“The meaning of life is that it is to be lived.”– Bruce Lee

1) Always have a quest.

2) Don’t feel the need to justify your opinion.

3) Cut your expenses in half. Then cut them again.

4) Don’t die without any scars. Like Tyler Durden advised.

5) Remember that everyone wants to feel important.

6) Don’t fall into “the busy trap.” It’s okay to not always be “on your grind,” 24/7.

7) Learn something from everyone you meet.

8) Take more risks without fear of making mistakes.

9) Sweat every day.

10) Get Facebook and email off your phone.No one ever got rich checking their email more often.”– Noah Kagan

11) Never “grow up.”

12) If you haven’t worn something in more than two months get rid of it.

13) Send more hand written notes.

14) Not everyone will like you. You need to be okay with that.

15) You don’t have to respond to every Tweet, email, call or text message. That’s a form of slavery.

16) Question authority.

17) Learn to do something artistic- paint, draw, play an instrument.

18) Keep your cell phone off the dinner table.

19) Get punched in the face at least once. Everyone needs that. (Keeping your phone on the table is a good way to facilitate that)

20) Say “please” and “thank you” more than everyone else.

21) Repeat a persons name aloud when you first meet them.

22) Never waste time arguing on the internet.

23) Carry a book with you wherever you go. A real book.

24) When you’re with friends or family members, be with them 100%. Don’t think about work or check your phone.

25) Make a difference in someone’s life.

26) Never discuss how much money you make.

27) Go for a walk every day.

28) Be the first one to try everything.

29) Slow down.Nature does not hurry, yet everything is accomplished.”– Lao Tzu

30) Don’t watch the news. It’s depressing. If something important happens you’ll know.

31) Tell your friends you love them.

32) Smile before you pick up the phone and say “hello.”

33) Give advice only when it’s asked for.

34) Don’t give it a second time if the person didn’t listen the first.

35) Do things that make you uncomfortable.

36) Everyone’s looking for a leader. Stand up and lead.

37) Turn off your cell phone after 8pm. Or at least set some kind of boundaries.

38) Get out of debt. Take it from someone who was buried in it.

39) Spend more time doing only things you’re passionate about.

40) Change the way things are normally done.

41) Say less, listen more.

42) Think long and hard before you make the decision to go to college or grad school. Read The Education of Millionaires before you do. And visit this website.

43) Challenge the status quo.Whenever you find yourself on the side of the majority, it is time to pause and reflect.”– Mark Twain

44) Spend some time to come up with a really fucking cool bucket list and start working your way through it.

45) Make more time to spend with your friends and family.

46) Get your hands dirty.

47) Daydreaming and saying “I want” or “I wish” are the signs of an amateur. Be a pro.

48) Do things that scare the shit out of you.

49) Remove all stressful people and situations from your life.

50) Whenever you see a member of the military, thank them.

51) Pick up the check.

52) Travel more. This doesn’t always cost as much as you think. Read this book for some ideas.

53) Help others make their dreams come true.

54) Anger, jealously and bitterness ruin your life. Be happy for everyone.

55) Laugh every day.

56) Pay your credit cards off each month. “Too many people spend money they haven’t earned, to buy things they don’t want, to impress people they don’t like.”– Will Rogers

57) Reinvent yourself.

58) Dream bigger. Most people don’t think they can accomplish big things so they settle for mediocrity. Don’t be like everyone else.

59) Quit your job. Life shouldn’t be spent doing shit you hate. Benefits and security aren’t worth your happiness.

60) Save more of your money. Trust me on this.

61) Read The War of Art by Steven Pressfield.

62) Everyone wants to change the world. That doesn’t make you unique. Acting on that desire does.

63) Eat your steak rare.

64) Drink your coffee black.

65) Try completely unplugging one day per week. Or at least, per month.

66) Remember the words of Dr. Martin Luther King, “Our lives begin to end the day we become silent about things that matter.”

67) Call your mom more often. Now would be a good time.

Source: 67 Tips on Happiness, Fullfillment & Life

Update For The Week Of December 6th


The Martian Paperback –  by Andy Weir

Little bit of a departure from the usual business or self improvement books I usually link up. I actually wish I read more fiction, I do enjoy it a lot. I am just a sucker for the latest “How to get better” book and end up buying almost every one I see. So then I end up with a backlog of about 20 of them, so I never take the time to just read a story.

I read this a while ago, last fall I think and devoured it. I believe I read it in one or two days over a weekend. The science and sic-fi in it was fun, but it ended up being very witty. I went with witty because its not laugh out loud funny, its just the main character is such a smartass I found myself chuckling quite a bit. With the movie out now I’m sure everyone knows the plot. But its based on an astronaut getting left behind on Mar’s and all the challenges he has to go to get off. A significant portion of the book is just the main character talking to himself. So the author does a great job crafting the story from that challenging stance. Highly recommended if you are looking for a fiction book.


Since winter is here I’ve decided to start upping the level of indoor cardio. I have a Schwinn Airdyne  that I enjoy using. Found some recent inspiration when I found out the guys at Gym Jones uses them a lot. These guys are the trainers that got everyone in shape for 300 the movie as well as several other celebrities. They have a very old school approach.

Anyway, my current workout is to do manual intervals for 20 minutes a day. I’m going to continue to do that in the early AM, then add some of these other workouts. My goal is to increase the “Calories” burned on the computer considerably. Keep in mind I  don’t believe these calorie meters its simply a consistent metric that I can use.

My Current 20 Minute Max: 284

Will update this next week.

Gym Jones

Gym Jones 87 Calories in 1 Minute Video

The Ultimate Cardio Machine: Airdyne Bike


I feel a little guilty because I am in essence re-posting about Martin Shkreli, but he continues to be the most interesting man in finance. I am being seduced by his live streaming on Youtube. He is a very odd person but very entertaining. He also appears to be smart as hell. I only wish I had more time to watch more of the streaming, some of them go on for hours and hours. Unless something monumental happens I won’t mention him again next week. This will be the last time I repeat. But again if you have any interest in finance/trading/small cap pharmas/drug pricing etc. You owe it to yourself to check him out.

Martin’s Twitter Account

Martin’s Livestream Channel on Youtube


How to Get Shit Done

Teaching My Son to Be a Man

What to Do in an Active Shooter Situation


GoPro: Tiny Home Adventure with Mike Basich

Quote of the week:

“All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.” -Pope Paul VI

Here’s the Ultimate Navy SEAL Guide to Exceptional Success and Achievement | Inc.com

All you have to do to quit–is ring the bell. Ring the bell and you no longer have to wake up at 5 o’clock. Ring the bell and you no longer have to do the freezing cold swims. Ring the bell and you no longer have to do the runs, the obstacle course, the PT–and you no longer have to endure the hardships of training. Just ring the bell.

Source: Here’s the Ultimate Navy SEAL Guide to Exceptional Success and Achievement | Inc.com

How to Get Lucky at Life – Mike Cernovich Presents Danger & Play

Lifestyle design is not luck.If you woke up every morning with 30 minutes to spare rather than hit the snooze button, warmed up your brain, did some cardio, reflected on your day at work, remained mindful at work, avoided negative people, refused to gossip, ate nutritious foods, lifted weights, watched zero television, and set your cell phone down at night to either spend time with your children or focus on your life vision….Might you get lucky?

  • Waking up before we have to (rather than hitting the snooze button) is a choice.
  • How you choose to view your position in life is not luck.
  • Leveraging your gifts is not luck.
  • Gaining self-knowledge is no luck.
  • Going to the gym is not luck.
  • Meditating is not luck.
  • Eliminating negative people is not luck.
  • Refusing to argue is a choice, not luck.

Source: How to Get Lucky at Life – Mike Cernovich Presents Danger & Play

Watchlist for 9-11-2015 – $LE, $VTAE, $AKBA, $KBIO, $VVUS, $SGMO

Today’s Plan

Nothing I am in love with, that being said everything on short watch probably fades all day. I’m just in defense mode after a great week. I have no desire to fight any battles on a Friday. Every day I try and “Let them come to me.” Today I’m going to be iron clad on that.

Missed fills like 5 times on the way down, crappy execution but I'll take the profits $MBLY

A photo posted by Timothy C. Bohen (@tbohen) on

Today’s List: Full list from Yahoo Finance

Lands’ End, Inc. (LE) -NasdaqCM

Held this overnight because I was sitting very green and it was sitting on the edge of rolling over. While this could have several dollars of downside I have no desire to hold more than today. Ideally a crack for an exit and move on.


Vitae Pharmaceuticals, Inc. (VTAE) -NasdaqGM

Keeps hanging around, ugly miss by me yesterday. Will look to short pops, but it’s Friday so will be careful on size.

Target: $14.50 or higher


Akebia Therapeutics, Inc. (AKBA) -NasdaqGM

Same thing as $VTAE if it wasn’t Friday I’d get more aggressive, ideally big spike to get small into. Hopefully they both hold up for next week.

Target: $10.50-$11.00


KaloBios Pharmaceuticals, Inc. (KBIO) -NasdaqGM

Target: high $3’s-$4.00


VIVUS Inc. (VVUS) -NasdaqGS

“Billionaire play” blah blah, everybody is looking for the next one. I’ve shorted this stock a lot through the years, but considering the hype about billionaire investment, AND the fact this thing was over $30 bucks a couple years ago. It’s a long only at this point. Highly doubt I’ll buy but it could have legs for sure.

Target: Buy over $2.50 on big volume.


Sangamo Biosciences Inc. (SGMO) -NasdaqGS

Showed up on several scans, but it really is not up that much compared to the chart. I’m only interested if it gets waaaay higher. Sure it probably fades right back, but I don’t like it here.

Target: Huge move $10+