Your Step-by-Step Plan to Transform Your Life
Live in the Lab with Keith Bilous
Shownotes Transcript
You know that moment when your alarm goes off, and you debate whether to start the day or roll over for “just five more minutes”?
That’s not just a snooze button—it’s a life metaphor.
The truth is, from our mornings to our money, our fitness to our relationships, success boils down to showing up, building habits, and taking ownership.
This week, we dove into the art of transformation—whether it’s your body, your bank account, or your bond with your partner.
It’s time to skip the shortcuts and focus on what actually works.
Let’s get at it, Nation.
Why Most People Waste Their Mornings—and How You Don’t Have To
What happens when you hit snooze?
You’re not just delaying the start of your day—you’re delaying your momentum, your mindset, and ultimately, your success. That extra nine minutes is a loan you’re taking from tomorrow’s energy, and the repayment terms aren’t pretty.
What’s the First Domino in Your Day?
Dr. John Page) says, “How you start your day determines your whole day.”
It’s not just about when you wake up—it’s about how.
Whether it’s rolling out of bed with purpose or dragging yourself up like a zombie, your first move creates a ripple effect for the next 16 hours.
Snooze-Proof Your Morning: 5 Tips to Transform Your Day
- Put Your Alarm Across the Room
Can’t trust yourself not to hit snooze? Make it impossible. Put your phone or alarm clock across the room so you have to get out of bed to turn it off.
- Set One Simple Morning Goal
The night before, write down one achievable goal for the next morning. It could be a five-minute walk, drinking a glass of water, or just making your bed. Starting the day with a win builds momentum for the rest of the day.
- Get Moving—Even for 5 Minutes
You don’t need a full workout to boost energy. Do a quick set of stretches, a walk around the block, or even a few push-ups. Movement gets your blood flowing, clears your mind, and starts your day on a positive note.
- Turn Fear Into a Clue
If something about your morning routine scares or challenges you—like trying meditation or getting up earlier—it’s a sign you’re on the right track. Lean into the discomfort and take one small step forward.
- Experiment with Morning Intimacy
The team touched on the surprising benefits of morning sex:
Reduced stress, better connection with your partner, and a boost in creativity. If that’s an option, give it a try—you might be surprised by how much it sets a positive tone for the day.
What’s Your ONE Thing Tomorrow?
Stop trying to do it all.
Focus on one simple, achievable win for tomorrow morning. Maybe it’s getting up on the first alarm. Maybe it’s a walk, journaling, or five minutes of planning.
Just one thing. Start there.
Catch the full show here).
Are You Playing to Your Strengths? Why Owning Your Core Identity Changes Everything
We’ve all been there—trapped in a role that doesn’t feel quite right.
Maybe it’s a job that pays the bills but drains your soul, or a daily grind that doesn’t align with who you really are. Here’s the truth: lasting transformation starts when you lean into who you are at your core.
Inspired by a Tony Robbins framework, we dove into the power of knowing whether you’re an artist, a leader, or an entrepreneur.
Why does this matter? Because clarity drives transformation.
- Figure Out Your Core Identity
What lights you up? Artists thrive when they’re creating—whether it’s painting, writing, or building something new. Leaders shine when guiding and motivating others. Entrepreneurs? They come alive building from scratch and taking bold risks.
If you’re forcing yourself into a role that doesn’t fit, it’s like running a race in the wrong lane. You’ll feel out of sync, stressed, and ultimately stuck.
- Stop Letting Ego Get in the Way
Ego is tricky. It can push us to grow—or block us from admitting we need help.
Take it from Keith: when he realized he was more artist than entrepreneur, everything clicked. He stopped trying to do it all and started surrounding himself with people who complemented his strengths.
Knowing your limits lets you focus on what you’re great at while outsourcing the rest.
- Build a Team That Matches Your Vision
Marty dropped this gem: “The most successful people on Earth tap into their gifts—and surround themselves with the right people.”
If you’re an artist, team up with business-minded folks who can monetize your vision.
If you’re a leader, find creators and strategists to back you up.
Transformation isn’t a solo sport. Find the team that brings out your best.
- Be Honest About What You’re Chasing
As career coach Keri-Lynne Shaw) shared, many of us get stuck because we’re chasing someone else’s dream. Look in the mirror and ask: what’s driving you? Is it legacy? Freedom? Creativity? Align your actions with what matters most to you.
**Watch the full show now. **)
Stop Overcomplicating Your Fitness Journey
Most people fail at fitness transformations, not because they lack motivation, but because they’re overwhelmed by myths and shortcuts that don’t work.
The truth? Transforming your body isn’t about chasing perfection—it’s about building simple, sustainable habits.
Why Accountability is Non-Negotiable
“Transformation starts with accountability.” —Keith Bilous
No more excuses. Missed a workout because your trainer wasn’t available? That’s on you. Your fitness journey is yours alone. Trainers, friends, or gym buddies can support you, but they won’t do the work for you.
Tip: Build a non-negotiable routine.
Set one or two things you will do every day, no matter what. Whether it’s a morning stretch, a short run, or prepping meals, these small wins compound over time.
Keep Your Nutrition Simple, Not Sexy
The team dove into nutrition myths, including why processed foods like bacon double cheeseburgers are wreaking havoc on your heart.
But the key takeaway? Nutrition doesn’t have to be complicated.
Stick to single-ingredient foods.
Chicken should just be chicken, not “chicken-flavored protein.” A potato is fine, but skip the processed fries. Start with whole, recognizable foods, and watch how your energy and results improve.
How to Build Your Non-Negotiables
Ryan R. Sullivan) shared how his 3-hour daily non-negotiable work block has been the backbone of his success in both business and personal wellness. He keeps his mornings sacred, prioritizing sales, writing, and mindfulness to start every day with purpose.
Choose the most critical part of your fitness or wellness routine and make it untouchable.
Dedicate focused time to it every day—even if it’s just 30 minutes.
The Mind-Body Connection
Ryan also shifted his fitness mindset from aesthetics to mental clarity.
“Now I train for my mind,” he said.
This shift turned fitness from a chore into a source of joy and stability.
Reframe Your Why
Don’t just aim to look good; aim to feel good. Fitness is as much about mental clarity and emotional balance as it is about physical change.
Transformation isn’t a magic moment—it’s the sum of better choices made every day.
So, are you ready to stop overcomplicating and start showing up?
Watch the full show here.)
The Key to a Better Relationship? Start by Asking the Hard Questions
Relationships are messy, complicated, and sometimes downright exhausting.
But when they work, they can transform your entire life.
The good news? Creating a powerful connection with your partner isn’t about grand gestures—it’s about doing the small, meaningful things every day.
We dove into the hard truths about relationship transformation with guests Charissa and Tyler Halonen, who shared their journey of strengthening their bond through communication, fitness, and accountability.
Are You Asking the Right Questions?
If your relationship feels stuck, ask your partner one simple, transformative question:
“What’s one thing you need more from me right now?”
Then—and this is crucial—just listen.
No explaining, defending, or justifying. Listening without interruption builds trust, shows respect, and gives you clarity on how to show up better for each other.
Do You React or Respond?
When tensions run high, it’s easy to react with anger or frustration.
But Charissa shared a powerful technique: imagine your partner’s frustrations as a softball lobbed your way. Instead of throwing it back, catch it, pause, and take a moment before responding thoughtfully.
This shift from reacting to responding can defuse conflicts before they escalate.
Are You Prioritizing Each Other?
Tyler and Charissa make time for a daily coffee date after their 3:45 a.m. workouts (yes, you read that right!).
Bottom line?
Your relationship won’t thrive unless you create intentional time for each other, even if it’s just 15 minutes a day.
Practical Steps You Can Take Today
Start the Day With Gratitude: Each morning, share one thing you appreciate about your partner.
Build Connection Rituals: Whether it’s a daily walk, a shared meal, or a late-night talk, create habits that prioritize your “us.”
Practice Accountability: Instead of pointing fingers, reflect on how you can improve and communicate that to your partner.
Relationships aren’t easy, but with the right tools, they can be the most rewarding part of your life. What’s one thing you’ll do differently in your relationship starting today?
Here’s the full show.)
How To Build Wealth Like a Business Athlete
We’ve all been there—scrolling social media, sipping our overpriced latte, and wondering why our bank account doesn’t match our dreams. But here’s the thing: transforming your finances is just like transforming your body. It’s not about quick fixes—it’s about small, consistent steps that compound into massive results.
Keith and the team tackled the parallels between fitness and finance.
Let’s break it down into actionable steps you can start today.
Build Your Financial Six-Pack
You don’t need to overhaul your entire budget overnight. Instead, start with one habit:
Swap a $7 latte for a $1 home brew.
Skip the $15 takeout lunch and pack your own.
Why It Works:
Consistency beats intensity. Saving $20 a day might not seem like much, but over a month, that’s $600 you can put toward paying off debt or investing.
Track Your Reps and Your Expenses
Fitness transformations rely on tracking—reps, weights, meals. Why not apply the same logic to your money?
Use apps like Mint or YNAB to track every dollar.
Review your subscriptions—how many streaming services do you really need?
Make tracking a daily habit. The more aware you are of your spending, the easier it is to make intentional choices.
Avoid Financial Junk Food (a.k.a. Impulse Buys)
We all know the temptation of processed snacks.
Your wallet feels the same about impulse buys. Whether it’s that Amazon deal or the latest tech gadget, ask yourself:
“Do I need this, or is this a want?”
Implement a 48-hour rule: wait two days before purchasing anything over $50. Most of the time, the urge passes.
Building financial strength is no different from building physical or mental strength—it takes patience, discipline, and consistency.
There’s no secret sauce or overnight success.
It’s about showing up every day, making smarter decisions, and playing the long game. Because when you commit to the process, the results aren’t just transformative—they’re life-changing.
Watch the full show.)
Whether you’re rethinking your mornings, prioritizing your relationship, or finally taking control of your finances, remember this: progress is always better than perfection.
The only thing standing between you and the life you want is the courage to start and the discipline to keep going.
What’s it gonna be?
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