The Truth About Procrastination, Goal Setting, and Snooze Buttons
16:42 Share

Welcome to the weekly recap, Business Athlete Nation

We tackled everything from time mix-ups to snooze-button battles—and threw in a few Ziploc burger jokes for good measure. Keith “discovered” daylight savings a week early, giving the crew plenty of roasting material.

We also got real on issues ambitious men live with: why morning routines really fail, how to beat procrastination, and the art of setting goals that actually matter.

Along the way, Jon flexed his “elite” 2:40 AM wake-up, Kristina called out fake hustle, and Marty kept it real, as always.

Whether you’re looking to build a morning routine that sticks or just need a laugh, this week’s highlights have something for everyone.

Let’s get at it.

HIGHLIGHTS FROM THE MORNING LOOP

Time Traveling, Early Flexing, and a Whole Lot of Roasting

Keith “found” an extra hour last week after mistakenly living on daylight savings time—a full week early. The crew couldn’t get enough of it. Jon was up at 2:40 AM, flexing his “elite” circadian rhythm, only for Kristina to roast him—Brooklyn style—for claiming early rising as some kind of Olympic feat.

Marty threw in his classic reality check: people wouldn’t stress about an hour if they actually had something meaningful going on. Kristina backed him up, adding, “If you’re actually doing something, you won’t care about the time—or lose it.”

Big goals take focus, a little grit, and a sense of humor for when you end up living life an hour off.

Knobs, Ziplock Burgers, and Procrastination

Keith couldn’t keep a straight face as he tried to kick off Tuesday’s, especially when he introduced Felix, the new “guy on the knobs.”

Jon turned “knob” into a string of sack jokes that spiraled from “ball jokes” to golf games involving Ziploc bags and burgers. Marty, the ever-practical one, jumped in to bring order, reminding Keith to at least say good morning before launching into locker-room banter.

Kristina laughed, saying Jon’s got the personal brand of “meat in a Ziploc”—and Jon owned it, adding, “It’s just my way of life!” By the end, Keith was back on track, diving into the show’s focus:

Tackling procrastination with humor, accountability, and just the right amount of chaos to get everyone moving.

Bell Peppers and Relationship Advice Gone Wild

Turns out, some folks in the UK are allegedly using red bell peppers to signal they’re open for, let’s say, extra companionship. Cue Jon’s outrage: “If you’re married, what are you doing looking to cheat? Just get a divorce!”

Marty laughed, pointing out the dangers of innocent shoppers picking up peppers for a recipe and accidentally “sending signals.”

Meanwhile, Jon’s still hooked on Rich Ingram’s) old “Rico Suave” hair and asked Keith for a wig to match the infamous flow. Marty set the record straight: “Those aren’t locks!”

Rich? He took it in stride, joking he’s ready for a wig-styling episode.

Snooze Buttons, Pizza Ovens, and Versace Shades

Keith opened Thursday’s show by challenging everyone to ditch the snooze button and every “mental surrender” that goes with it. He had Jon, Marty, and Kristina backing him up—calling out every excuse that keeps people under the covers.

Jon and Marty reminded everyone that building discipline starts with small wins, like grabbing a glass of water the moment you wake up. “You can’t talk the talk if you don’t walk it,” Marty added.

The team’s own stories kept it real: Jon had a pizza oven at his Mexico house just for friends (he doesn’t even eat pizza), and Keith had converted his basement bar into a gym.

Choose habits that serve the big goals in your life—one small win at a time.

Morning Mind Games and Winning the First 90 Minutes of Your Day

The real reason most people’s morning routines fail?

It’s not discipline, it’s mindset.

Keith, Jon, Marty, and Kristina agreed that the biggest enemy of a powerful morning is those little negative thoughts that creep in before you’re even out of bed. If you wake up with negative momentum, it can spiral into a bad day, month, or even year.

Too many people wake up without intention, just “wandering like a ship without a destination,” as Jon put it.

Keith admitted he’d faced it that morning too, working out the tension with a run, focusing on his feet and breath to get his head right. Each team member shared a ritual—small, intentional moves—that can transform a messy start into momentum for the day.

ACCOUNTABILITY CHECK-IN OF THE WEEK

Is Your Morning Routine Yours?

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

CENTER STAGE HIGHLIGHT OF THE WEEK

Beat the Snooze, Beat Procrastination

Maja Walczak) went from invisible to impactful in the SEO world. When AI disrupted her translation business, she pivoted to SEO, even pushing through her discomfort with social media.

Maja’s morning hack? Keep phones out of the bedroom to avoid snoozing.

She now starts each day at 5 a.m., enjoying a quiet hour before the “mama” calls start. Her approach to beating procrastination is straightforward: set priorities, tackle small goals, and keep moving forward.

FITNESS TIP OF THE WEEK

Skip the Biceps Obsession

THE DEEP STUFF: KEY TOPICS OF THE WEEK

Ditching the Overload: Why Most Routines Fail

The crew and guest Kyle Thomas) tackled why most routines don’t last. Keith kicked off with a relatable truth: adding too much to your plate at once sets you up for failure. Kyle, a coach for high performers, expanded on this, noting that routines often break because we try to “bite off more than we can chew.”

He explained that starting small and building consistency is key. Aiming for the minimum viable habit keeps routines enjoyable and sustainable.

Marty chimed in, saying many people get caught up in what looks sexy instead of what works, whether it’s cold plunging or gym routines that don’t fit.

Jon suggested starting with a system that trains the mind before the body: “If the first steps don’t move the needle, you’re stuck.”

Sustainable progress comes from doing what truly matters, not overloading with tasks.

The Art of Focus and Building a Solid Morning Routine

When constant notifications and to-do lists pull your attention in every direction, focus feels like a luxury. Regular co-host and friend of the Lab, Adam House), joined the team to share how he protects his mornings from the daily noise.

“It’s not about cramming in more,” Adam explained.

Instead, his routine—journaling, gym time, and 45 minutes of focused work—helps him zero in on what truly matters.

Jon and Marty shared their own approaches, both admitting that social media can hijack their focus if left unchecked. Jon even keeps his personal contacts off social media, using it strictly for business to stay sharp.

Your routine doesn’t need to be packed with activities. Instead, let it reflect where you are in life. Real focus is about doing less but doing it better.

A Blueprint for Fitness and Life

Struggling to stick to a routine that works? Daniel Intorella), who helps men transform their “dad bods” sustainably, shared his hard-won formula for making health a lifestyle. By 4 a.m., he’s already checked off five wins: water, breathing, stretching, breakfast, and day prep.

“It’s about stacking those little victories,” he explained.

But it hasn’t always been about discipline and early mornings for Daniel. He opened up about tough chapters—navigating chronic kidney disease, mental health struggles, and finding his identity. He calls it recycling pain into power and says the key to lasting change is starting small and being consistent.

Jon and Marty agreed, with Jon adding that routines aren’t about what looks flashy but about what fits your life.

Daniel’s advice? Health isn’t about restriction; it’s about balance. “Focus on reducing, not eliminating,” he told listeners, urging them to make habits that last.

How To Chase Goals that Actually Matter

Most of us set goals without really questioning what they mean to us. Olympic coach Kyle Paquette) joined the team to share why that’s a problem, especially if you’re aiming high. Kyle explained that the first step with any athlete isn’t setting their physical routine—it’s digging into their “why.”

When someone says, “I want to win gold,” he asks, “But why? What does that actually mean to you?” Chasing the wrong goals, Kyle warned, can lead to success that feels hollow or even destructive. Jon and Marty related, reflecting on how defining their priorities helped them say no to distractions.

Success often requires saying no to things—even people—to stay focused. But that discipline pays off with clarity and a strong sense of purpose.

Goals have to align with what you value most, or you risk working hard for an outcome that might leave you feeling empty.

Rebuilding Yourself with Baby Steps when Life Hits Hard

What do you do when life knocks you to your knees?

Joe Fontana) joined the crew to share how he faced two of life’s toughest blows—a cancer diagnosis and the devastating loss of his mother. He admitted that grief and anger pushed him back into old, destructive habits, pulling him away from everything he’d worked to become.

But instead of staying down, Joe took baby steps to rebuild, reclaiming his life with small, intentional choices each day. Inspired by his wife’s resilience—someone who’d rebuilt her own life after profound setbacks—Joe now begins every day with a single question:

If this were my last day, how would I live it?

Even in the darkest times, we have a choice: to surrender or to fight our way back, one step at a time.

LIFESTYLE TIP OF THE WEEK

Success Starts Outside Your Comfort Zone

IN THE GYM WITH JON & MARTY: HIGHLIGHTS

The Most Important Principles of Building Muscle

Want real results in the gym? Here are four foundational principles that will help you build muscle that lasts:

• Progressive Overload

Muscle growth happens when you keep challenging your body, either by adding weight or reps. But overload only works if your basics—sleep, nutrition, and stress—are balanced. Hitting a plateau? Jon and Marty recommend changing the order of your exercises to keep your body adapting.

• Protein is King

Protein is essential for muscle repair and growth. Think of protein as “bricks” for building muscle. Track your intake to make sure you’re getting enough to support growth.

• Sleep and Recovery

Growth requires rest, and sleep is your most powerful recovery tool. Consistent, quality sleep fuels repair and helps you perform at your best.

• Consistency is Key

Showing up regularly is what sets successful lifters apart. Even on low-energy days, getting to the gym reinforces habits that keep you moving forward.

Top 5 Gym Excuses—and How To Ditch Them

Struggling to stick with a workout routine? Jon and Marty tackled the most common excuses people make to skip the gym, with real strategies to get past them:

• “I’ll Go Later”

“Later” is the enemy of progress. Jon stressed that putting things off often leads to skipping workouts entirely. Make exercise a non-negotiable, even if it’s a quick set of pushups in the break room.

• “I Don’t Have Time”

Marty reminded everyone that if you have time for social media or TV, you have time to exercise. Even 15-20 minutes can build consistency and keep you on track.

• “I Don’t Feel Motivated”

Motivation is unreliable, but discipline creates results. Jon shared a tip: start with small promises, like drinking water in the morning, to build up your discipline. Once you see progress, motivation often follows.

• “I Need the Perfect Plan”

Waiting for the perfect workout plan just means putting things off. Jon’s advice? Start with what you have and refine as you go—any action beats waiting for perfection.

• “I’ll Start After the Holidays”

The best time to start is now. Jon recommended building good habits before the holidays so you can enjoy meals without derailing your progress.

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

👉 Follow Jon Andersen on LinkedIn) and Instagram).

BUSINESS & BRANDING WITH KEITH & KRISTINA

How Visualization Can Transform Your Business Goals

Keith and Kristina explored how visualization can clarify long-term business goals beyond chasing likes or metrics. For Keith, visualization means feeling his goals as if they’re already accomplished—seeing each step, each win, and even setbacks in detail. It’s about anticipating the path so he can approach it with confidence.

Kristina shared her own journey, explaining that while she’d used visualization in sports, applying it to business felt less natural. Now, she’s focusing on visualizing confidence and self-worth to align her goals with a strong belief in herself.

Visualization isn’t just about “seeing” success; it’s about truly feeling it. And for any big goal, the question isn’t “What if I fail?” but “What if I succeed?”

PERSONAL BRANDING TIP OF THE WEEK

Break Free from Old Labels and Own Your Story

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

PROTEIN BREAK

(Like a Coffee Break, but Better)

Is Intermittent Fasting Right for You?

Jorie Janzen) and the team tackled the topic of intermittent fasting, breaking down the pros, cons, and myths. She emphasized that fasting can be helpful for some people, like those looking to simplify calorie control, but it’s not for everyone.

Jorie explained that fasting gives the body a break, allowing it to reset and detox. But it’s important to know why you’re fasting. Many jump on the trend without understanding it, often just because they’ve heard it’s a weight-loss tool.

The team also discussed the impact of fasting on kids. Jon pointed out that parents’ habits influence their children’s view of food, so fasting or dieting in front of kids can have unintended effects.

Tailor fasting to your needs, and remember that the key to lasting health is discipline, not a one-size-fits-all approach.

MIND FUEL WITH AJ ZEGLEN

How To Break the Morning Procrastination Habit

AJ Zeglen) shared his best strategies to get past the morning “snooze button syndrome” and start the day with purpose.

AJ’s top tip? Get your feet on the floor as soon as the alarm goes off. Movement builds momentum, and lingering in bed only makes it harder to get up.

Jon suggested putting your phone across the room so you have to get up to turn it off. The team also discussed ways to boost energy first thing in the morning, like rebounding, push-ups, or quick stretches. For AJ, the real game-changer is purpose—knowing why you want to get up and make the most of your day.

COMMUNITY CORNER

Creator Spotlight of the Week

Building the Nike of Mental Fitness

This week’s Creator Spotlight featured Maya Raichoora), the UK’s top mental fitness coach, known for helping elite clients reach their peak. Three years ago, Maya began visualizing a partnership with Nike. Today, she’s their first mental fitness trainer—proof of the power of her techniques.

Check out Maya on LinkedIn) to learn how mental fitness can change your game.

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.

Thanks for reading the Mornings in the Lab Weekly Recap. Subscribe for free to receive new posts and support our work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai)