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My March & April 2018 Goals Review

At the end of each month, I perform a monthly goal review where I measure the progress of my 2018 goals and recalibrate my performance to ensure I reach my targets for the year. The Objective of this review is to be 100% honest and truthful with myself and learn from my mistakes & wins as I go.

Below is my March & April 2018 Monthly Goals Review, which goes over each goal that I set and the progress that I’ve made so far. Ultimately, it is my hope that my goal list and process inspire you to set and achieve your own goals.

Overview:

So it seems like these reviews are bi-monthly this year instead of monthly, and honestly—I don’t mind that. I find I’ve got more to share with 8 weeks of progression than I do with only 4 weeks. So I might keep this rhythm until I feel the need to change it.

Wow, it’s already May. Looking back, the first 4 months of this year have been really good. For the most part, I’ve been sticking with my theme of doing more with less, or “Maximize by Minimizing” as I coined it at the start of the year. March was a unique month for me because I spent 2 weeks traveling to New York and Toronto (more about that below) and it took me a few weeks to get back into the “groove” of things. But now that I’m back, everything is moving along really well.

I’ve made progress in almost all areas of my life and goals, and I feel like I’m on track for one of my best years yet. And as it gets warmer and the days get longer here in Vancouver, I’m getting really excited about the summer ahead! But… before I get ahead of myself—lets first review these last 8 weeks and see how I’m progressing 🙂

With love,
Sunny.

Goals for 2018:

1. I will make 7 figures in 2018

With a goal like this its hard to judge performance this early in the year. Especially for me because I’m in the process of selling my first business and just getting started in another one. To be frank, numbers for these first 4 months have been lackluster. But I just have to keep in mind that this goal is multi-pronged and I just have to focus on one step at a time. That’s why I do these reviews, to see how I’m doing and spot the areas where I need to improve. I’m incredibly optimistic about this year and I feel I’ve picked the right projects and people to get me to this goal by years end.

2. I will make an App by April 2018

I’m proud to say that technically, this goal is done!
…though we still have a lot of work to do.

Let me explain:

We officially launched our app in the app store in March. As mentioned in my last review, we’re taking a lean approach to creating this app thus pushing features & builds out progressively & incrementally. So the first version we released back in March was fairly minimalist. We focused primarily on the technical workings of the app, rather than the design or marketing. The great news is that even with this lean approach, Apple noticed our app and saw potential in it, which then lead to an invitation to their campus for a special training where we were able to learn how to improve our app first hand from Apple engineers, designers, and marketers. The event was held in the UK, so I wasn’t able to attend, but my Business partner, Ryan who lives in the UK was able to attend and the feedback we received was priceless.

I’m so glad we’re taking a lean & incremental approach to this app because now we can incorporate all the feedback received from Apple into our second build which I’m currently designing now. I’m really excited to continue to build on this app because I think we’ve got something very cool on our hands!

3. Understand Cryptocurrency and build a Winning Portfolio by December 2018

The Crypto landscape has been rocky and turbulent in recent months, though with a bullish few weeks we’re finally starting to see numbers stabilize and people are starting to buzz about crypto again. I’m still very confident in my holdings and remind myself that I’m in this for the long term, so I’m happy with holding my current positions.

4. Create and Distribute a Hardcover Journal by Fall 2018

Still no progress on this task. As I said in my last review, I want to wait until I’ve got my coffee subscription on autopilot and finished the design work for the FOCUS App before I will be starting this project.

With that said, I still need to consider my options for funding. And will be contemplating these for the next few weeks.

  1. Self-funded (less work, more risk) OR
  2. Kickstarter campaign (more work, less risk)

5. Hit 200lbs in bodyweight by June 2018

It’s now May and I am 190lbs—the biggest I’ve been in a while! I’ve been working out 7-8am in the morning which has helped with the consistency of my workouts and I find gives me more energy and clarity throughout my day. I never thought I’d say this, but I actually enjoy working out in the morning!

My overall body composition isn’t as lean as I would like and it feels strange not cutting for Summer, but I need to remind myself that this is a sacrifice I want to make. Currently, I’m on track for reaching 200 lbs by mid-July early August.

6. Learn to cook 5 healthy high protein Indian dishes by October 2018

My trend of to eating more home cooked meals and eating out less is continuing. I used to eat out 30-40% of the time, but now I eat out only about 10% of the time. Though I haven’t cooked many Indian dishes, I have gotten fairly comfortable in the kitchen and in the last few months I’ve made a variety of dishes, most notably:

  • Thai Green Curry (veg & non-veg)
  • Red Lentil & Meat Pasta
  • Mango Sticky Rice
  • Kheer (Indian Rice Pudding)
  • Banana Nut Muffins

I even hosted my first dinner party complete with veg and non-veg options which was a challenging but rewarding experience. I also made a Mango Sticky Rice dessert for my parents 36th wedding anniversary which was well received.

Overall, I’m really enjoying cooking for myself and others (other than the clean up – I hate that part!) but not many of the dishes I’ve made so far have been Indian dishes (as per the original goal). So I could go 2 ways with this.

  1. Learn and cook more Indian dishes (less interesting to me at the moment) OR
  2. Cook more of what I feel like (more interesting to me right now).

In the name of FUN, I’m just going to pick option (2) and continue to get more familiar with the kitchen with spices and flavors as I’ve already been doing. I feel if I corner myself into Indian food only, it might suck the fun out of it. That’s not to say I won’t learn more Indian dishes, it just might not be ALL Indian as I had originally thought.

7. I will write, sing & perform music by Dec 2018

In March I had the amazing experience of performing at Total Vocal 2018 in New York City at the Lincoln Center, coached by the infectious Deke Sharon as our conductor. The entire trip was something special. Traveling with a  group of 40+ friends and performing for over 3000 people is something I’ll never forget.

Soon after NYC, we performed our 4th benefit concert where along with being part of the choir, I was a backup singer for
India Arie’s “Ready for Love”. A few weeks ago my 5th term with the YVR Pop Choir started and this semester I am going to audition for a solo. I’m really excited for this opportunity! Overall, this goal has been going so well. I’m really coming into my own when it comes to singing and it’s been a very rewarding experience for me.

8. Do an epic travel/hike in Fall of 2018

So I’ve been trying to plan this “epic travel” the last few months and then when I was in NYC, it HIT ME! I was already on that adventure! I was surrounded by 40+ friends from Choir and close friends who traveled from Vancouver, Calgary, and San Francisco to see me. Even having been to NYC only 8 months prior, this second NYC experience was one I won’t soon forget.

After 10 days in NYC, I then flew to Toronto where I got a sweet family hook-up on an amazing Airbnb (with its own rock climbing studio!) and a brand new 2018 Jeep to check out the city. Toronto was so good to me; the locals were ultra friendly, the food was amazing and my company was perfect.

Sometimes you have to take a step back to see just how good you’ve got it. So I asked myself about this “epic travel”. Was this experience the epic travel I was looking for? And the answer was a resounding, YES.

Do I feel the need for another multi-week trip right now? No.

Will I still seek out more adventures in 2018? Well, let’s say,  I’d never say no to an adventure 🙂

Hope you enjoyed this review!

Lots of love,
Sunny.

 

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Life List

The document below is my ever-evolving life list. A collection of experiences, skills and achievements I want to collect during my stay on this beautiful earth. For me, having a list like this serves as motivation to keep growing and never settle.

Travel #1-99
I will travel to the following places:

  1. Visit all 7 continents—Europe [done – Born in Dunoon Scotland, UK Aug 4, 1983]
  2. Visit all 7 continents—North America [done – Moved to Vancouver, Canada Oct 4th, 1991]
  3. Visit all 7 continents—Asia [done – Trip to Punjab, India in Nov, 2011]
  4. Visit all 7 continents—South America
  5. Visit all 7 continents—Africa
  6. Visit all 7 continents—Australia
  7. Visit all 7 continents—Antartica
  8. New Zealand
  9. Japan
  10. Dubai
  11. Chile (recommended by Pepe)
  12. Hong Kong
  13. Mainland China
  14. Machu Pichu
  15. Italy
  16. Greece
  17. Poland [done – May 2015]
  18. Slovenia [done – May 2015]
  19. New York
  20. Chicago
  21. Montreal
  22. Relax in Hawaii
  23. Turkey [done – 2014]
  24. Latvia
  25. Paris, France [done – May 2015]
  26. Holland, Amsterdam [done – 2014]
  27. Vietnam


Historical Sights & Landmarks #100-199

I will visit and see the following sights:

  1. Visit the Golden Temple in Amritsar India [done – Nov 2011]
  2. Go back to hometown of Dunoon, Scotland as an Adult [done – March 2015]
  3. Enjoy a picnic & wine under the Eiffel Tower with my love
  4. Pay homage to Bruce Lee’s Memorial in Seattle
  5. Take a picture of the Bruce Lee statue in Hong Kong
  6. Relax in a Turkish Bath House (aka Hammam) in Turkey [done Feb 2014]
  7. Star gaze at Joshua Tree national Park, California [done – Summer 2013]
  8. 7 Wonders—Petra Jordan
  9. 7 Wonders—Great wall of China
  10. 7 Wonders—The Colosseum in Rome Italy
  11. 7 Wonders—Chichen Itza Pyramid in Ycatan, Mexico
  12. 7 Wonders—Machu Picchu in Cuzoco Region of Peru
  13. 7 Wonders—Taj Mahal in Agra Uttar Pradesh India
  14. 7 Wonders—Christ the Redeemer in Rio de Janeiro Brazil
  15. Easter Island, Chile
  16. Visit the Pholriwal village where my dad grew up in Punjab, India [done – Nov 2011]
  17. Haga Sophia, Istanbul Turkey [done – Feb 2014]
  18. Float in the Black Sea
  19. Write in the countryside of Italy
  20. Travel India with best friends (Goa/Punjab)
  21. Live in Bali, Indonesia for a season
  22. Eat a fresh out of the oven Portuguese doughnut in Portugal
  23. Take a picture at the Pedra Do Telegrapho cliff in Brazil
  24. Stand in awe of the Grand Canyon, Nevada
  25. See the full moon in Alaska (where it’s supposed to be bigger)
  26. See the Northern Lights
  27. Take part in the famous Tomatina (Tomato) festival in Spain
  28. Visit the Satue of Liberty
  29. Eat the best NY Style Pizza in NYC
  30. Learn how to make traditional Sourdough bread in the English countryside – http://www.sourdough.co.uk/
  31. Attend the Canton Export Fair in Mainland China
  32. Visit Japan during the Spring cherry blossom season


Adventure #200-299
I will:

  1. Jump out of a perfectly good plane
  2. Watch UFC 300 live with VIP floor seats
  3. Visit Outer Space (SpaceX)
  4. Learn how to drive a manual car [done – 2006, after buying a  2001 1.8T Wolfsburg Editon Jetta. I bought the car without knowing how to drive stick, so I had to learn. Thanks dad!]
  5. Learn how to ride a Motorcycle [done – 2005]
  6. Own a Motorcycle [done – 2005. I bought home a 2001 Yamaha R6 motorcycle without knowing how to ride it and without telling my parents. They hated me for it.]
  7. Race my favorite sports cars on a track
  8. Party in Ibiza
  9. Study Dutch style Kickboxing in Holland
  10. Study Muay Thai in Thailand
  11. Learn to ride a horse
  12. Live at sea for 2 weeks
  13. Hunt my own meat
  14. Compete as a kickboxer
  15. Party at a Superclub in England
  16. Learn to Snowboard
  17. Perform my own music live
  18. Drive a manual car in Europe
  19. Milk a cow
  20. Spend a night in an Igloo in Northern Canada
  21. Learn ancient wisdom from the First Nations
  22. Attend Oktoberfest in Germany
  23. Attend Burning Man
  24. Enjoy a crisp Lager in Brussels, Belgium
  25. Relax in a Finnish Sauna
  26. Canoe on Lake Louise [done, Oct 2013]
  27. Attend Holy or Diwali festival in India
  28. Drink a Caipirinha in Brazil (made with cachaça (a rum-like spirit distilled from fermented sugar cane), fresh lime, sugar, and ice)
  29. Climb to the peak of Mount Kilimanjaro in Tanzania, Africa (tallest mountain in Africa)
  30. Study Bushido in Japan
  31. Study Ancient Wisdom in India
  32. Stay in an Ice Hotel
  33. Do Ayahuasca in Peru
  34. Party at a Nightclub in Tokyo, Japan
  35. Spend a relaxing week in Ljubljana, Slovenia with my love

Personal Achievements (#300-399)

  1. Own a Multi-disciplinary gym
  2. Become a best-selling author
  3. Get my black belt in Tae Kwon Do [done-currently 2nd Dan Black Belt]
  4. Get my black belt in JiuJitsu
  5. Coach an elite MMA athlete on Mindset
  6. Make my parents proud of me
  7. Design & write a Self Development Program
  8. Start a successful clothing line
  9. Be in a Hollywood movie
  10. Find true love & marry the woman of my dreams
  11. Raise my children to be model citizens of the world
  12. Make $50,000 a month
  13. Restore a vintage Miyata Bicycle
  14. Restore a classic car
  15. Restore a classic Motorcycle
  16. Go on the Joe Rogan Experience Podcast
  17. Build a School for a community in need
  18. Motivate & Inspire 1,000,000 people
  19. Own a downtown loft
  20. Own a family home
  21. Own a summer home
  22. Design & build my dream home
  23. Buy my parents a Volvo
  24. Design a physical product
  25. Become a Certified High-Performance Coach
  26. Learn how to Sing
  27. Join a Choir [done – Joined EA Choir Oct 2014]
  28. Learn how to play music (Piano/Push)
  29. Write & release an Album
  30. Be a Model [done]
  31. Work at Electronic Arts [done – Interactive Designer Feb 2013 – Aug 2015 ]
  32. Own a Land Rover
  33. Own a Tesla
  34. Own a Porsche
  35. Own a Maserati
  36. Achieve 190lbs at < 10% w/ a Photoshoot for proof
  37. Start a Company with an amazing company culture
  38. Own a Doberman
  39. Raise a beautiful, happy family
  40. Be on TV
  41. Get featured on a top 100 Blog
  42. Learn the art of Indian food from my parents
  43. Make a music video for one of my songs
  44. Be in a Band
  45. Have my photography published
  46. Become a certified Yoga teacher
  47. Master the art of  Public Speaking
  48. Build a thriving online Personal Development community
  49. Get a Degree [done – Design for Marketing Degree]
  50. Lecture on the power of Design & the Creative process
  51. Teach Martial Arts to the upcoming generation
  52. Connect with God
  53. Live to be at least 120 years old
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Golden Rituals—A Step by Step Guide to Mastering your AM/PM Routines.

The following is a sample chapter taken from my book The Bushido Code: Life Mastery Manual

We are what we repeatedly do. Excellence, then, is not an act, but a habit – Aristotle

We are all creatures born with infinite potential. Though many of us have had our power reduced—or worse—stripped from us through the repetition of poor behaviors. In this blog post/sample chapter, I will show you how to replace your old behaviors with the routines and rituals of high achievers.

But first—think back to how you began your day today.

  • Did you wake up with a plan or an agenda for the day ahead?
  • Did you stretch your tight, contracted body after your slumber?
  • Did you meditate to settle & focus your mind?
  • Did you savor the privilege of eating a healthy and nutritious meal this morning?

Many people who I’ve asked these questions didn’t even manage a good breakfast. Those who did had to rush through it so as not to be late for work or school. They tell me they didn’t have time, but the truth is—they never made the time.

Much like an elite athlete must warm up before a game, elite performers must warm up before their day. Oprah Winfrey, Bill Gates, Tony Robbins and Ellen Degeneres are just some of the names who utilize powerful morning rituals to maximize their energy & focus before they start their days.

In this blog post/sample chapter you’ll learn a powerful & proven routine of rituals which you can adapt to maximize your own energy and focus like that of an elite achiever.

As the great philosopher Socrates said, the secret of change is to focus all your energy, not on fighting the old, but on building the new. So my friend, I urge you to take action of the advice you’re about to read. The adaptation of this routine will without a doubt, improve the quality of your life.

Your days are your life in miniature. As you live your days, so you craft your life. – Robin Sharma

Building Blocks for a Great Life

  • The key to living a great life is filling your life with great days
  • The key to great days is having a well-organized plan/routine
  • The key to a well-organized plan/routine is waking up early
  • The key to waking up early is going to bed early
  • The key to going to bed early is an effective & consistent nightly ritual 

Whereas most programs begin with what to do in the morning, the Bushido Code encourages you to focus all your energy on developing your nightly ritual first. A well designed (and strictly enforced) nightly ritual, will naturally bring ease & pleasure to your morning ritual.

The PM Ritual

Stop eating after 8pm

In preparation for sleep, we stop eating at least 2 hours before bed. We do this because our body’s digestive system requires large amounts of energy to operate. When we eat before bed, the digestive system delays the nightly repair your body performs as you sleep. This results in poor sleep. A poor sleep effects every element of your day, including a lack of focus and poor cognative function & reduced energy the next day.

Digital Sunset 8:30pm

We’ve covered this in earlier sections of the Bushido Code, but it’s so important that I need to repeat it. When it comes to our time of rest and contemplation, our technology is often a black hole that robs us of attention and valuable energy. For this reason, we enforce a strict digital sunset in the evening—turning off all screens & technology, eliminating distraction so we are fully present in our nightly ritual.

The final hours of your evening should be dedicated to transitioning from an awake state to sleep-state. You don’t race your car into the garage and then do a sharp and abrupt stop, do you? Then why do so many of us do this when we sleep? For best results, we must ease into a resting state. We do this by creating the right environment and setting the intention for a deep and restful sleep. Below we continue the process I use for an optimal night’s rest.

Golden Milk

Golden milk is the fabled, “Milk and Honey”, enhanced with spices from the ancient Indian study of Ayurvedic medicine. Comforting, relaxing and soothing, this warm bedtime drink will aid in your transition to a deep, restful sleep. Coupled with an impressive list of health benefits, including anti-inflammatory agents, liver detoxifying properties, antioxidants, and memory support, amongst others; Golden Milk is an ideal bedtime beverage that you’ll want to incorporate into your nightly routine.

To prepare your Golden Milk, bring the following ingredients to a boil:

Review, Reflect and Recalibrate

Journaling is by far one of the most underutilized practices which can supercharge personal growth & development. The journaling process forces us to analyze our days, record significant lessons and ask ourselves important questions. It’s difficult to make leaps and bounds in your life without knowing what is working and what could be improved upon. For that reason, I’ve included “Plan & Conquer: The Bushido Journal” as a FREE bonus with the Bushido Code which will help you create a focused plan for your days, weeks and months so you are constantly achieving new goals and uncovering the best version of yourself. Use the next 10-15min to write in your journal each night as you relax and drink your Golden Milk.

Use the included Plan & Conquer Journal to ask yourself the follow questions in the spaces provided:

What went well today?

A space for your wins of the day, big and small. For Example:

  • Finished editing the “Digital Distraction” blog post
  • Hired new personal trainer
  • Designed eBook Cover
  • New Lemongrass chicken recipe turned out great!

What did you learn today?

A space to write down what could be improved upon. For Example:

  • I work best when I separate my creative work in the morning, and my analytical work in the evening.
  • Getting a double shot of espresso “to-go” and drinking it quickly, as opposed to sitting down and drinking it over a longer period of time makes my mind jittery and reduces my focus.
  • Plan my driving routes better and avoid the rush hour—was in the car far too long today. If long drive are unavoidable, listen to podcasts to make the most out of my time.

3 to Thrive

A concept I learned from Tony Robbins. The idea is to write down your top 3 objectives for the next day, so you are in an optimal state to  thrive. Do not overwhelm yourself. These are actionable tasks that you are committing to completing within the next 24 hours. For Example:

  • Submit finished e-Book transcript to editor
  • Find and hire a talented illustrator for Instagram project
  • Setup a landing page for the eBook with email opt-in

Read, Write, Listen & Relax

This next block of time is dedicated to personal enjoyment. Here you may continue writing in your journal for pleasure; write about the things that inspired you, an idea you want to execute in the future, or write for the sake of creative expression—poetry, lyrics, or letters to loved ones. Alternatively, I encourage you to use this time to read an interesting book, or listen to an audiobook or relaxation audios. I especially enjoy relaxation audios after a day of strenuous physical exercise.

The Neti Pot

The Neti Pot is simply a small pot designed to rinse your sinuses with a warm salt water solution. This exercise is a foundational practice of any Yogi. This is because the Yogi understands the importance of breath. Many of us have lost touch, forgetting that our breath is our connection to life. It is amazing how often the quality of our breath is neglected in the understanding and improvement of our overall health. For this reason, I suggest using the Neti Pot on a nightly basis, to improve your breath & overall well-being.

Some may find this exercise uncomfortable at first. This is normal, and the feeling will subside with frequent use. But once you try the Neti Pot and see the improvement in the quality of your breath, I assure you, you will want to practice this exercise nightly.

I recommend the SinuClenase Neti Pot which is affordable at $10, and also comes with salt packs and simple instructions for use. [Get the SinuCleanse Neti Pot]

Bedtime 10PM

When it’s time to retire for the day, it is important to do so in a room which is pitch black, quiet and cool. Use earplugs and a night mask, if necessary. An ideal bedroom should only have a bed in it. No blinking lights coming from computers or TVs. No tablets or phones. In fact, I recommend that you get an old analog alarm clock, so you’ll never need to bring your phone into your bedroom again.

Before closing your eyes for the night, affirm to yourself that you are about to enjoy a deep, restorative sleep. I often say the following out loud: My mind and body are ready for a deep, restful sleep. I give myself permission to melt into my bed as exhale, letting go of all thoughts and worries. I fall asleep with ease and wake feeling renewed and refreshed. Tomorrow will be a great day full of growth, potential and promise.

And with this, our nightly (PM) ritual comes to an end. Sweet dreams.

 


 

A well-spent day brings happy sleep – Leonardo Da Vinci

Next, we dissect a potent and powerful morning (AM) ritual. As the world-renowned artist, scientest and inventor Leonardo Da Vinci explains, when we spend our day well, a deep restful sleep comes easy.

In the following section, I share a morning ritual which will ensure your day is full of productivity, focus, and growth, so you are able to enjoy not only a deep, restful sleep but more importantly—a satisfying and fulfilling life.

THE AM RITUAL

In my own experience, and from the teachings of the many great of the greatest minds before me, it is important to begin your days early. The early hours between 5am-8am are often known as the “Golden Hours” for writers, creatives, entrepreneurs, and visionaries alike. Many of the greatest minds praise these early hours for their ability to harness creative energy and laser-like focus. In order to take full benefit of these hours, we rise at 5am. I’ve seen this single change be the tipping point for many clients, who after incorporating this habit have seen a massive increase in their personal and business success. 

Though waking up at 5am sounds (and can be) difficult, if we put the time and effort into creating and enforcing our PM ritual, we will experience a much easier transition to becoming an early riser. For this reason, it is essential we practice our PM rituals with diligence and consistency.

Rise at 5 am

Before you sleep, decide that you will wake up at 5 am and jump out of bed without hesitation when your alarm rings. For those new to waking up this early, understand the first 20 seconds will be the most difficult. You might feel like crawling back to bed, or negotiating with yourself for 5 more minutes, but don’t surrender to those thoughts—know that after the first 20 seconds, the discomfort will dissipate.

Think back to any military movie and the environment in a military barracks. When it’s time to wake up, the soldiers snap to full wakefulness. They don’t lie in bed half-asleep, almost catatonic, wishing they had another minute or two to doze off. No—the alarm rings, the lights come on and they spring up immediately, with zero delay. Confront your mornings with the same mentality. Do not resist life by hitting the snooze button. Your rest is over, the day has begun.

Splash of Cold Water

Once you leave your bed, walk straight into the bathroom. Here, a few splashes of cold water on your face will help remove the morning fog.

500ml Water & Vitamins

Staying well hydrated can be something that is easy to neglect. But a well-hydrated body brings energy, and a well-hydrated brain brings clarity. Use this opportunity to make a habit of drinking 500ml of water every morning, along with any vitamins or supplements you take.

Tip: Squeeze half a lemon into your water to give it alkalinizing properties, and a great refreshing taste.

Ask Yourself—What am I Grateful for Today?

It is amazing, all the goodness we take for granted. The act of gratitude forces us to be aware of all the gifts and opportunities we’re blessed with. This fundamental shift in perspective creates happier, more positive people. As a general rule, these people live healthier and more abundant lives.

Tip: I use a whiteboard marker on my bathroom mirror to write 1 thing I’m grateful for every morning. I read over these statements as I get ready for my day. It’s an incredible boost to be reminded for all I have in my life. Try it!

Cold Shower

As mentioned earlier in the Bushido Code Manual, a cold shower can  give you a surge of energy, heighten your alertness, and elevate your mood, especially in the wee hours of the morning. For more detail on cold showers, please refer to section 2 of the Bushido Code, entitled: Instant Courage.

20/20/20 Routine

This segment of your morning routine is designed to prime your mind & body for the day ahead. Again, much like an elite athlete warms up before a game, we as elite performers, must put the effort to warm up our mind and body before our actual day begins. The 20/20/20 routine consists of the following components:

20 Minutes of Mindfulness—Set the Mind

  • We begin by reviewing our goals. Take a look at your goal pyramid (found in section 7 entitled: Goals & Ambition) to remind you of your greatest purpose and why you woke up today. Envision yourself accomplishing your goal and embrace the feelings and emotions associated with that victory. Next, find a quiet place to spend 12 to 15 minutes with yourself in meditation. For a review of meditation see section 5, The Art of Meditation.

20 Minutes of Movement—Prime the Body

  • Movement is the most fundamental of human behaviors. In our modern world, we’ve dubbed this practice as exercise, and often it’s seen as something to do when we have the time to spare. This is false thinking. Exercise should never be optional. Our body craves movement, and it is when we move and use our body that our mood and spirit are uplifted, and our mind is lubricated.I suggest finding a movement routine which works best for you. I offer the following ideas, with a strong emphasis on yoga to loosen the body, especially the neck, shoulders and hips after a night’s rest.
  • Stretching / Yoga (highly recommended)
  • Skipping rope
  • Jogging
  • Shadow boxing

NOTE: Correct breathing while performing your morning exercise is extremely important to invigorate the body. Hence the emphasis on yoga, which is a practice built around breathwork.

20 Minutes of Inspiration—Invigorate the Spirit

  • The next 20 minutes are reserved for recharging your creative energy. We do this through the power of inspiration. It only takes a single idea found in a book to completely change the way you perceive your life and the world around you. It is your duty to find the source of that idea. Consider the following:
  1. Reading – Books
  2. Listening – Audiobooks / Podcasts / Lectures
  3. Watching – TED Talks

Bushido Bowl Breakfast

In our busy, modern lives, nutrition is often an afterthought— yet the evidence is overwhelmingly conclusive: The foods we eat fuel not only our bodies but also impact the quality of our thoughts. More evidence suggests that breakfast is the most important meal of the day. For this reason, it’s essential that we eat a nutritionally balanced breakfast to start our day.

Try this recipe which I’ve dubbed the Bushido Bowl. This breakfast is easy to prepare and nutritiously dense, providing a great energy boost with enhanced cognitive performance. I challenge you to find a healthier, easier and tastier breakfast recipe.

To assemble, simply mix the following ingredients into a large jar and store it in your refrigerator.

[recipe only available in the full version of the Bushido Code: Life Mastery System – Get your copy here]

When it’s time to eat, spoon 2 to 6 heaping tablespoons into a small bowl of hot or warm milk (or milk substitute, I use almond milk) and top with sliced banana, blueberries or strawberries to taste. Let it sit for 5 minutes to allow for the mixture to expand before eating.

Conquer The Day

After your power breakfast, you are now in an optimal state to tackle the day ahead. Having followed the routines above, your body will be well rested, your mind will be charged and your spirit invigorated. With a clear mind and renewed energy, now is the time to begin your biggest task of the day (as decided the night before—see your Bushido Journal for this).  Now is the time to do the work that is required to get the results you want.

Dear friend, I hope you enjoyed this Sample chapter of the Bushido Code: Life Mastery System. The Bushido Code is a Manual based on ancient wisdom from the Samurai and has been used by thousands of people all over the world to improve all aspects of their lives, including personal, relationship and business successes. My readers have cured anxiety, overcome financial pitfalls, built successful businesses and climbed out of depression using the simple strategies within the Code. If you are looking to take your life to the next level and become the very best version of yourself, I highly recommend the Bushido Code.

With love,
Sunny.

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