Welcome to this week’s Lab Recap, Nation! We talked about owning your mornings, building routines that work, and creating success on your own terms.

We challenged the 5AM club myth, explored the power of small, intentional choices, and unpacked why setting boundaries might be the smartest business move you can make. Whether you're an early riser or a night owl, these nuggets are here to help you take control of your day—and your life.

Grab a coffee (or whatever gets you going) and enjoy the highlights from the Lab that’ll fuel your focus, discipline, and growth.

HIGHLIGHTS FROM THE MORNING LOOP

Does Success REALLY Demand an Early Start?

Keith and the team took on the popular belief that you have to wake up at dawn to be successful. They challenged the notion that success means joining the 5AM club, with a few laughs and some strong opinions along the way.

While Keith is a 4 AM riser and early start loyalist, the verdict was clear: success isn’t about when you start but how you approach your day.

For some, early mornings are the best way to stay focused and disciplined, while others find their groove later in the day. It all comes down to making intentional choices and setting your own pace.

Success is less about the time on the clock and more about owning your routine, whatever it looks like.

From Branding Blunders to Food Poisoning… in a Strange Place (Gents, this One is Not for the Faint Hearted)

The crew poked some fun at branding blunders—those times we obsess over logos and color schemes before there’s even a business to show. They all agreed: skip the costly design and focus on the work first!

Of course, no morning in the Lab would be complete without Keith’s unpredictable stories. This time, it was about a guy in Lebanon supposedly got food poisoning… where no man wants it.

Stop Hitting Snooze on Your Life (and Maybe Get a Bidet)

Keith and the team got fired up about the little habits that hold us back, with the snooze button taking the top spot.

They called out those “I’ll start next week” excuses, challenging everyone to show up for themselves now. What followed was an unfiltered discussion that took a hilarious turn as the team shared their thoughts on bidet routines (and it was pretty in-depth).

Every Day is Hump Day

On Wednesday, the Mornings in the Lab crew turned the classic midweek slump into a call to action. They started by dismissing the “hump day” excuse, with Jon declaring that every day should be hump day. Yes, exactly in the way you think.

The group got right into the heart of what it really means to level up, not with grand gestures but through small, intentional choices that build momentum. They shared insights on discipline and stacking those daily wins, because success doesn’t just magically show up. Every day is a chance to get over the hump and get after what you want.

Sleepless, Hungry, and Still Winning

Thursday opened with laughs about the crew’s early wake-ups after grueling gym days—Jon and Marty were too wired to sleep but still ready to go. They shared tips for sticking to good choices even on the most exhausted days, especially when the comfort food cravings hit. Then, for a lighter moment, they cracked up over LeBron’s prank on Bronny, filling his car with cereal.

The takeaway? Work smart, stay prepared, and always keep it fun.

From Diet Coke to Discipline: How Mornings Can Change Everything

Keith got real about transforming his chaotic lifestyle—late-night fast food, endless Diet Coke, and hitting 230 pounds—by finally embracing a morning routine. He shared how intention and structure helped him break the cycle and focus on real results.

Jon and Marty chimed in, emphasizing that routines aren’t one-size-fits-all. Jon pointed out that a good morning routine is personal, built around clearing your mind or setting up your day, not just copying what you see online.

Forget the fear of missing out and focus on the power of consistency and discipline. Build a morning that works for you, and watch everything change.

Phones in Bed and Boundaries in Life—Are We Really That Distracted?

Did you know one in five people check their phones during sex?

Jon joked that if Terry ever grabbed her phone during “Terry time,” he’d know he had to up his game, sparking laughs and a serious look at phone boundaries. The crew agreed it might be time to rethink screen habits, especially in bed. Put the phone down, set some boundaries, and give your attention to what matters most.

ACCOUNTABILITY CHECK-IN OF THE WEEK

You've fallen for the biggest lie ever told... Work-life balance. Yeah. It's BS.

👉 Follow the Chief Baplete, Keith Bilous, on Substack or LinkedIn for daily accountability check-ins.

CENTER STAGE HIGHLIGHT OF THE WEEK

Vulnerability is Strength—A Lesson in Mental Resilience

Dr. MC Bourque, a mental health and peak performance specialist working with elite athletes like the Toronto Maple Leafs, joined the team to dive into the power of mental resilience and vulnerability.

Dr. Bourque explained that real toughness isn’t about pushing emotions aside but recognizing them and moving forward with purpose. When people avoid their feelings, they often build distrust with themselves, making it harder to tackle challenges head-on.

As the discussion unfolded, Dr. Bourque shared how younger athletes are more willing to seek mental support openly, while older generations still hold onto the “tough it out” mentality—even if they reach out discreetly. The Lab crew resonated with her message that developing mental strength is a lot like physical training: it requires practice, intention, and a willingness to look inward.

True resilience means building a relationship with yourself, where acknowledging emotions becomes the foundation for being your best self in all aspects of life.

FITNESS TIP OF THE WEEK

Lift Smart, Lift Safe, and Keep Your Elbow Joints Healthy

THE DEEP STUFF: KEY TOPICS OF THE WEEK

How to Control Your Calendar for Real Success

Michael Kainatsky joined Keith and the crew to share insights on managing a busy life and the importance of scheduling down to the minute.

A LinkedIn powerhouse and marathon runner, Kainatsky talked about his approach to creating structure while staying flexible to life’s demands, like raising a young son and managing a hectic career. His biggest tip? Put everything—even the smallest tasks—in your calendar and stick to it.

He also emphasized the importance of non-negotiables, like time with family, and encouraged listeners to assess their own time habits.

Even high achievers waste hours daily without realizing it. So, plan rigorously to discover just how much time you actually have.

Master your calendar, prioritize what matters, and cut the time-wasters.

👉 Watch the full show.

When Values Drive Habits, Real Change Follows

Dr. MC Bourque joined the Lab to talk about why sustainable change often starts with discomfort.

When you’re genuinely unhappy with the gap between where you are and where you want to be, you’re more likely to make lasting changes.

Dr. Bourque suggested that listeners identify core values, like health or achievement, and build daily routines around them, emphasizing that actions rooted in personal values are more sustainable.

Rich Ingram shared his technique of “habit-blocking” for endurance training, setting up small, consistent actions to stay on track.

If you want to make real, lasting changes for a fulfilling life, align your habits with what truly matters to you and commit to the process.

👉 Watch the full show.

Build Your Business by Giving Away Your Best Ideas

Jay Melone, founder of Profit Ladder, shared strategies for growing a business by offering value upfront. Jay encouraged entrepreneurs to embrace giving away free or low-cost content, explaining that doing so attracts clients who truly align with your strengths. While some worry that offering too much for free reduces demand, Jay explained that most clients need help with implementation and will return for paid guidance.

“Giving to get” builds trust and helps entrepreneurs refine their offerings by revealing what clients actually need.

Focus on providing real value first, and the right clients will follow.

👉 Watch the full show.

The Power of Giving First for Real Success

Bestselling author and business development expert, Carl Grant III, joined the Lab to share his key to sustainable success: adopting a “give first” approach. With 25 years in business development, Carl explained that helping others without expecting anything in return builds genuine connections, often leading to unexpected rewards down the line.

Carl also shared how his faith guides his discipline, applying values like “doing unto others” in both business and personal life.

When you make generosity a habit, you’ll see lasting rewards in your career and relationships.

👉 Watch the full show.

The Power of a “No BS” Mindset

Jeanine Suah joined the team to discuss the mindset shift that turns routines into real results.

Known for building community-driven strategies, Jeanine emphasized the importance of deciding what you truly want and making a commitment to excellence. She shared her personal mantra, “I’m not going to be basic,” as a reminder to go beyond mediocrity and push herself to the next level.

Jeanine also shared her “no BS” approach to fitness, channeling competitive energy from her athlete days to stay consistent—even on tough days.

Focus on small, intentional actions and surround yourself with people who push you to be better. Success isn’t about doing more; it’s about locking in habits that genuinely drive you forward.

👉 Watch the full show.

LIFESTYLE TIP OF THE WEEK

Win the Morning, Win Your Life

IN THE GYM WITH JON & MARTY: HIGHLIGHTS

Push, Pull, and Just Show Up

Jon and Marty tackled the push-pull workout method and shared a no-nonsense approach to fitness. They explained that while push-pull routines (like alternating chest exercises one day and back the next) can be a great structure, they’re not a requirement for getting started.

For beginners, Marty recommended mixing push and pull exercises into a single upper-body session, while Jon pointed out that what truly matters is simply getting to the gym and putting in the effort.

Don’t stress over the perfect routine or intricate details.

Start by showing up consistently and enjoying the workout. The science behind fitness, like muscle-building protocols, only makes a difference once you’re already in the habit.

For now, make fitness fun and manageable, and save the details for when consistency becomes second nature.

👉 Follow Christopher “CMartyFit” Martin on LinkedIn and Instagram.

👉 Follow Jon Andersen on LinkedIn and Instagram.

BUSINESS & BRANDING WITH KEITH & KRISTINA

Why “No” is Your Best Business Move

Keith and Kristina discussed the power of setting boundaries and saying no in business. Kristina shared that many entrepreneurs, driven to grow, often feel compelled to say yes to every opportunity. She highlighted her strategy of never committing to anything on the spot; instead, she assesses requests against her core goals to ensure alignment.

Boundaries aren’t limitations. They’re how you protect what matters most.

Together, Keith and Kristina invited listeners to try “No Month” in November, challenging everyone to say no to distractions so they can create space for their biggest, most audacious goals.

PERSONAL BRANDING TIP OF THE WEEK

Embrace the Chaos and Do It Your Way

👉 Follow Kristina with a “K” on LinkedIn for personal branding mastery.

PROTEIN BREAK

(Like a Coffee Break, but Better)

Boosting Your Hormones with the Right Foods

Our in-house nutrition expert Jorie Janzen unpacked the importance of supporting the endocrine system—the network that regulates critical hormones like testosterone, cortisol, and insulin.

* Think of Hormones as a ConductorJorie described the endocrine system as the conductor for our body’s “orchestra,” making sure each part works in harmony. Nutritional balance is key to keeping this system running smoothly.

* High-Impact FoodsHigh-protein foods, fiber, and nutrients like zinc play an important role in stabilizing hormones. Avoiding processed foods and adding in whole, nutrient-rich options can make a big difference.

* Stress Control is EssentialChronic stress floods the body with cortisol, throwing off hormonal balance. Jon reminded listeners that managing stress and negative thoughts can help reduce cortisol levels.

* Actionable StepsJorie recommended simple tracking to build awareness of what you’re eating and how much sleep you’re getting. Creating awareness can lead to lasting changes without obsessing over every detail.

Support your hormones with smart nutrition, manage stress, and start by tracking small habits to keep your system in sync.

MIND FUEL WITH AJ ZEGLEN

Overcoming Bedroom Anxiety by Focusing on Mindfulness and Connection

Keith, Dr. MC Bourque, and our in-house mental performance coach AJ Zeglin dove into a topic rarely discussed openly—how mindfulness and communication can help tackle performance anxiety in the bedroom.

* Keith’s Elastic Band TechniqueKeith shared his go-to strategy: snapping an elastic band on his wrist to break anxious thought loops and bring focus back to the moment.

* The Power of MindfulnessDr. MC recommended tuning into your senses to ground yourself, helping you stay present and ease performance anxiety.

* Open CommunicationAJ highlighted the importance of honest conversations with your partner to relieve self-imposed pressure and set realistic expectations.

Bonus tip: Keith’s partner, Lauren, added in the comments that dropping words like “performance” can take off the pressure that men experience.

A focus on connection over achievement can make a big difference. Drop the pressure, embrace presence, and replace expectations with real connection.

COMMUNITY CORNER

Creator Spotlight of the Week

Keith and Kristina highlighted the inspiring story of Jacob Hong, who rose from crew member to Senior VP in the landscaping industry in just nine years.

Jacob took an industry often seen as “just hard work” and showed how intentionality and skill can transform it. He’s proof that dedication and vision can elevate any career.

Supporting Stay-at-Home Moms: Jacob advocates for stay-at-home moms, supporting their value and contributions—something rarely highlighted by men in the corporate sphere. His empathy and commitment to honoring family roles add a unique perspective to his leadership.

Want more from the Lab? Follow us on YouTube and LinkedIn for daily check-ins, actionable tips, and strategies to help you stay on track and hit your goals.

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How To Own Your Mornings, Build Routines, and be Successful on YOUR Terms 07:03 Share

Live in the Lab with Keith Bilous

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How To Own Your Mornings, Build Routines, and be Successful on YOUR Terms