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What To Do If You Are Bored In Life

path to success

Do you feel like you’re in rut? Are you bored with your life or don’t know what to do with it?


On paper someone could have an amazing life but still be bored: you could have a successful job and loving friends and family, however without the two elements that I’m about to talk about today you may still feel like something is missing from your life.


So what are these elements?


Purpose and Progression


I believe we have a craving to progress and improve; look at how far we have come in just 50 years in the fields of technology and science for example – humans love progression.


Not becoming a better version of yourself leaves you feeling a bit empty – I believe this is why having a family and/or focusing time on a career are so important to people; it gives them something to live for and feel good about.


It makes sense especially when you think about it from this angle: when you’re on your deathbed and are looking back at your life do you think you will be prouder  the countless hours you spent watching TV and scrolling through Facebook, or your children?


If you are feeling in a bit of a rut, I urge you to ask yourself the question ‘am I doing something today which is going to better myself?


If you are not then find something! Pick something you think you will enjoy which requires self-improvement and progression and slowly work at it. Be sure not to dive in too fast as it will likely take up too much willpower and push you away. Instead, start very slow and aim to improve just a little bit each day – it will take willpower at first, but slowly you will start to fall in love with it.


Now, if you are doing something which is progressive, such as having a career which gets you qualifications and takes you somewhere, but you still feel like you’re in a rut, it may be worth asking yourself if you are enjoying what you are doing and whether it is giving you a purpose. For example, a teacher may have a lot less career progression than an investment banker but may feel more satisfied as she is making a difference to children’s lives, but at the same time a teacher may not feel satisfied either as she is not making much self-progression – it may be worth her taking up a skill such as learning the guitar.


You have to find what works for you to get a mixture of purpose and progression in your life; what works for you may not work for me so you have to experiment and try different things out.


For me, my source of purpose and progression are the following:


-InvincibleMentality: Growing and building this blog gives me a sense of progression as it increases in popularity and reaches out to more people, as well as a purpose as I know that I am actually helping people out – there is not a better feeling in the world for me.

-Fitness: Becoming fitter, stronger, and more athletic is progression in one of its purest senses for me, and it gives me such an internal core feeling of satisfaction each day.

-Other random things: Currently I’m learning to play the guitar, improving on my piano skills, and focusing on internal progression such as being more honest with myself and overcoming some of my fears – again these mini achievements each day just make me feel internally satisfied that I am achieving and progressing in life.


Closing thoughts:


I fundamentally believe that we need something to live for: we need something to work towards and strive to achieve, whether it may be internal (career progression, learning skills, fitness etc.) or external (helping people etc.) we need something which gives us something to look forward to each and every day.




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The Best Way To Be Happy


So I was feeling a little bit down last Friday for numerous amounts of reasons:


-I was at work on a Friday at 8pm.
-I have a tax exam which requires stupid amounts of revision for.
-iM apparel sales have not been as high as I hoped.
-My website hasn’t grown as much as I hoped.
-I have had so many close business opportunities fall through.
-I have not been taking care of my body as well as I should have.


So yeah, those were reasons I was a bit of a grumpy boo.


Now, if I wanted to I could have let this turn into a grumpy weekend, a grumpy week, and a grumpy life – I could have built up on this by being annoyed that I had to study on the weekend, and given up on my website because it has not successful, and carry on being sad that I don’t look as good anymore.


Instead of doing all of the above, I did one thing which changed my mindset completely.


I walked up to the rooftop of my office building, stared at the london skyline, and just appreciated.


I took 10 minutes to just appreciate all the amazing things I had in my life:


1) The fact that I’m alive, fully-abled and well. People are struggling to survive every single day.

2) The fact that I have loving friends and family who truly take care of me and want me to achieve great things in life.

3) Being gifted with the ability to see everyone as equals and respect their own personal journey through life.

4) Being blessed with an amazing education and parents who placed me in an environment and helped guide me to strive to learn and progress.

5) The fact that I am in a job which will lead me to places that some dream of. Sure, this is not my end goal, but I am so greatful and blessed that the world has given me this opportunity.


Those 10 minutes changed my feelings from one of disappointed to one of gratefulness – it all stemmed from one thing:




When you appreciate everything you have, instead of everything you don’t, you start to realise that you have a lot to be thankful for in life – on a core level this helped give me a foundation on which true happiness is built on, and not simply by what we have on the outside.


Sure, I still have objectives which I want to achieve in life, but at no point should I let that make me feel down or sad; instead, appreciate the journey you have made so far and the fact that you have the ability to progressively work towards them.


There is a positive and negative to every event in life. Embrace the negatives, but appreciate and love all the positives that can come out of it.




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3 Common Nutritional Mistakes To Avoid

amazing lovely food

Nutrition can be a bit of a minefield…


Do this, do that. Eat this, eat that… There is a lot of conflicting information.


Like many others, I bet you feel a little overwhelmed – Who or what should you listen to?


To help you I want to provide a solution to three of the most common questions I receive and typically the biggest problem areas for most.



1. Setting macros as a percentage


Ever heard of 40/40/20?  I’ve done that myself, it worked okay. However, when I work with clients on setting up their proper macronutrient intakes rather than percentages their results are dramatically better.


When setting up our macros as a percentage you are simply taking a percentage of your calories and consuming them as either carbs, protein or fats – this is good as you can hit your calorie goal and your tracking app can give you your targets.


However, it can have you either undereating or overeating key macronutrients – this can be quite an issue.


To help you understand, lets put it into an applied example:


Take Phil. He weighs 75kg or 165lbs. He trains 4x per week but spends the rest of the day working at a desk so is pretty sedentary. His maintenance calorie intake is 2200 calories.


If we apply the 40/40/20 rule, his intakes would be: 220g carbs, 220g protein, and 48g fat.


This seems alright, however, if we look at the optimal intake of protein to maximise muscle mass and ensure recovery, it sits at 1g per lb of bodyweight – In Phil’s case this means 165g, however, the above ratio has him eating 220g. What happens this excess protein? It doesn’t help grow any more muscle – it gets turned into glucose via a process called gluconeogenesis, but you don’t really care about that… All you need to know is that the body isn’t using it for muscle growth or repair! Therefore, it’s essentially burning a hole in your pocket – at the end of the day, protein is expensive!


What’s a better idea?


For Phil, we would set his protein based on his bodyweight at 165g per day and his fat intake will be between 0.4-0.6g per lb based on his food preferences – the remainder of his calories come from carbohydrates.


This would give him a daily intake of: 236g carbs, 165g protein, and 66g fat.


If we look at his new macro targets, his fat intake now in the suggested range, his protein is in line with suggested amounts and is not being wasted, and he has more carbs which will help increase his daily activity levels and aid in training intensity


A win win,  no?


When starting I help people get better results by setting their macros based on this: Protein – 1g per lb of bodyweight; Fat – 0.3-0.6g per lb of bodyweight, and Carbs – Remainder of calories.


Follow the above and you are on course for a winner.



2. Slashing calories to lose weight


I bet you know somebody who has done this: They make weight loss their goal – completely slash your calories and starve yourself is obviously the way to go…




This is typically done by most recreational gym goers or those who have left competition weigh in too late.


Now, it does work. However, if you have ever tried it yourself or know somebody who has done the above, you will know that what normally happens is that you lose a bunch of weight at first,  then your progress stalls.


Now what do you do? Your calories are already so low you couldn’t possibly reduce them even further.


More cardio? You’re already doing it 4x a week – anymore and you would get married to the treadmill, and not in a good way…


What normally happens at this point? They binge or give up on their goal as it’s ‘impossible’ ending up putting on more weight than where they originally started.


Maybe I am exaggerating a little but you get the point – this approach is simply unsustainable. In short, you get progress but corner yourself in the process!


My approach with clients is a gradual process of weight loss. We aim to lose around 1% of bodyweight per week or 1.5% if they prefer to do it a little quicker.


To help prevent muscle loss during weight loss, we set their protein intake at the optimal amount – around 1g per lb and even higher in later stages of the diet. We also combine this with a period of higher volume training as it helps to retain muscle.


So, if weight loss is your goal – stop cutting your calories in half!


Instead set yourself up for long term success and keep the weight off!


  • Reduce your current caloric intake by 10% and set your macronutrients using the tips from point #1.
  • Monitor your bodyweight on a daily basis BUT look at the weekly average. Then, compare your weekly average to the next and so on.
  • If you are losing more than 1% of your bodyweight you can probably eat a little more
  • If you are losing less, you may want to eat  a little less or increase your activity levels.
  • Once you hit a plateau ie weight loss stalls for 2+ weeks, simply reduce your caloric intake by 5% and you should be good to go again! We only need minor adjustments to get ourselves back into a deficit – no need to panic and reduce your intake by hundreds of calories.
  • You may want to gradually add cardio instead of reducing your caloric intake – this is probably the preference for most once their food intake gets to a low point and most lightweight females will want to do this or they will be eating so little it’s unsustainable. If you are incorporating cardio, aim to do it as far away from your lifting as possible so it has minimal interference ie on off days or in mornings if you train in evening and vice versa. If this is too much of a time constraint, simply complete it after your training so you have most of your energy for your training!
  • Enjoy the process – if you overeat one day, don’t stress! Simply reduce your intake the following days. If you fancy a treat? Make sure it fits your calories – it doesn’t have to be more complicated!


 The Bunny Rabbit


Last but not least – the bunny rabbit.


Ever seen the people in the gym – one week they are lifting heavy singles, the next week they are performing every machine to failure, the next – who knows what they will do!

Perhaps you’ve talked to the guy who is cutting some fat for 2 weeks. You speak to them the next week and they are trying to bulk because they don’t like cutting


What’s the theme here?


They aren’t picking a goal and sticking to it – there is no consistency.  Instead they are simply spinning their wheels – they aren’t going to see any clear progress.


The guy jumping between exercises and rep ranges week to week never does enough volume to grow muscle or spend enough time training with heavy weights to get stronger.


The jumpy dieter simply always looks the same – they never get leaner and never get bigger.


To get stronger, add muscle or lose weight you need to spend dedicated time making this your sole aim. You need consistency!


Spend at least 6 weeks minimum trying to achieve one of these goals before hopping onto the next – I suggest spending even longer and getting the most bang for you buck out of the above goals.


A sample set up could be; 8-12 weeks spent training with higher volume – you would perform higher reps and sets, typically in a ‘hypertrophy’ fashion.  Then spend the next 8-12 weeks with higher intensities and lower volumes – you would spend time training with ~75%-90% and getting strong as possible


After this point you can either test your strength in a 1 rep max test and gauge your progress or simply switch back to higher volumes and aim to gain more size.


To take this a step further and improve your results you can marry two phases together.


For example, during periods of higher volume we are better making adjustments to our body composition. This is due to volume being the biggest overall predictor of muscle growth and retention. Therefore, if you are aiming to bulk you will be giving the body the opportunity to grow. If you are aiming to cut you are giving the body a stimulus to keep your hard earned muscle.


During strength training or lower volume training the volumes aren’t high enough to push the boundaries of muscle gain or retention. Sure, you could do it but it would be alot harder and more taxing. Within this phase simply aim to maintain your current bodyweight and body composition and get stronger. This will allow you to use heavier weights in your next higher volume block – this means you can get progressively bigger over time!


A sample set up could be: 8-12 weeks of higher volume training while adding weight, 8 weeks of strength training and maintaining your new weight , and then 8-12 weeks of higher volume training while cutting


Congratulations! You should not only be stronger but also bigger and as lean or leaner than you started.


You have made actual progress!




I hope you have found this article interesting and can take something away. Hopefully I have help you realise the fact that fitness, health and nutrition really don’t have to be as complicated as made out to be.


You can achieve your goals by monitoring your food intake by taking simple but smart steps and being consistent and sticking to the plan.


There really isn’t need to make it more complicated than it needs to be.


“Life is really simple, but we insist on making it complicated”



Thank you for taking the time to read – if you have any comments please feel free to add them.


If you have any questions, feel free to contact myself on the links below


About the author


Dave Carleton is the head coach at Carleton Performance and Nutrition – an online coaching service for those interested in competing in powerlifting, stepping on stage or simply improving their body composition. He creates regular articles and tips through his blog and facebook page which are linked below. He also has a free facebook group with members interested in strength training, nutrition and sports performance. Within the group, helpful tips, training feedback and nutritional support is provided – if this sounds like it would be beneficial to you, request to join on the link below.

Carleton Performance and Nutrition Facebook Page

Carleton Performance and Nutrition Main Website

Eat, Track, Lift Facebook Page

How To Deal With Stress

dealing with stress



My post appeared on SelfHelp! Check them out, they have loads of amazing articles:


Self Improvement from– – is the most complete guide to information about Self Improvement on the Internet.


Now Back to the article!



Aah stress, our favourite thing in the world!


Stress can ruin people. It plays a significant factor in a causing a lot of illnesses and generally lowers our quality of life.


I was letting stress get to me too: in my field we have a lot of work to do by tight deadlines – a recipe for stress. As a result I was always worried or nervous about not being able to get stuff done or in time; it got to a point where you could never not think about work and how on earth I was meant to finish the tasks that I was assigned.


I knew something had to change, so I spent some time actively working to reduce my stress levels.


I’m not going to go into detail about specific techniques like being organised or getting a good night’s sleep, because they’re everywhere. Check this and this out for two great articles on it.


Instead, I’m going to focus on the mentality aspect to how you perceive and think about stress.


First off:


Stress is a perception of our emotions


To me, stress is similar to fear and excitement – it is a feeling we get when we are faced with performing or dealing with a set of events.


Now, the beauty about emotions is that they are all perceived; studies have shown that excitement and fear actually elicit a very similar response in us – the only difference being that we decide to associate the feeling as either as either fear or. This is why some people are buzzing about public speaking whilst other people brick themselves


I have found that stress is similar; what’s stressful for me might be exciting to another person.  With practice, we can learn to choose how to perceive the event.


When I’m faced with a stressful set of events at work, I now try to think about it in 1 of 2 main ways


1. A challenge


Life is challenging you, not stressing you: it’s giving you a test to see what you are capable of; can you finish x, y, and z by the end of the week? That’s your task, and as soon as you start to perceive it as a challenge instead of stress you start to analyse it and try and break it down in order to tackle it, instead of being completely overwhelmed by it.


2. A non-threatening life event


So let’s imagine your boss gives you a stupid amount of work to do in not enough time by a deadline – what’s the worst thing that can happen? You get yelled at, the company looks bad and it’s your fault, or some other thing that is not particularly good happens… but are you going to die? Nope.


Sure you can try and do the best job possible, but unless you’re in a real threat because of it is there a reason to panic or feel stressed?


These two thoughts have helped me look at work from a much calmer perspective; either as something exciting and challenging, or something that’s not going to kill me if I don’t achieve what I’m meant to.


I hope this helps!




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