The Mindful Savage Has Left The Building

 In Motivation / Mindset, News & Events, Sport Performance

If you’ve been around the gym lately, you’ve probably heard the news. I’m pulling a Lebron James and taking my talents to South Beach. And by “South Beach”, I mean Albuquerque, New Mexico. Home to a lake by the name of Elephant Butte, hot air balloons, and a mountain range they call watermelon (“Sandia” in Spanish means watermelon). And by “talents”, I mean eating entire rotisserie chickens and tubs of hummus in one sitting. So, here’s my thank you, the top 5 lessons I have learned, and a farewell, all in one!

What does someone even say after nearly five years with an organization? There are so many thoughts and words that come to mind, it’s honestly overwhelming.

I believe my amazing co-workers put it best when hearing of my departure, “We hope you fail. You’re dead to us now.” and “We’re really going to miss doing all your work for you.”

They really are beautiful people aren’t they?

In all seriousness, the past five years has been an incredible journey and life changing to say the least. I came in as a novice with answers to questions that were never asked. “Oh, you don’t want to hear about how Amish Paleo Vegan Crossfitting is the only way to live? TOO BAD!” After well over a thousand one on one meetings, I leave with questions that may never be answered. Like, is there actually any protein in those protein balls? And, how is it possible to not like bacon? I guess some things we’re just not meant to know.

I was encouraged by some of the greatest minds in the industry to discover my own passions and define myself as a coach. I became obsessed with habit change. I sought to answer the question, “How come we know what we need to do, but we don’t do it?” AND “How come we know what we shouldn’t do, but we do it anyways?” I started a business (, and was given more support and encouragement than anyone could ask for. Force has been the catalyst for my development both personally and professionally, and for that, I will forever be grateful.  

Top 5 of 5

I can confidently say I learned more during my time at Force than I did throughout all of college. Which, in all honesty, isn’t that impressive. Sad? Maybe. True? Definitely. Force is full of brilliant coaches. It would have been hard to not learn a thing or two while at the gym, even if just by osmosis. With that said, I would like to share a few things I picked up over the years, or more accurately, 5 of the most important lessons I’ve learned.   

You won’t get a gold star for dying with a 6 pack

I am not certain of many things in life, but this is one of them.

You want to get shredded? Great! Go for it. However, understand what that does and does not mean. Will your life magically be better because you have abs? Definitely not. Does having abs mean you’re healthy? Again, no. Eat good food, sleep well, manage your stress, and move often. When you do those things well, life is good.  

Change Your Environment to Change Your Life

Like it or not, our environment determines our behavior. Will you shape it, or will you let it shape you?

Here’s an example: In one experiment, conducted by Brian Wansink from Cornell University and Koert van Ittersum from the Georgia Institute of Technology, it was discovered that a shift from 12–inch plates to 10–inch plates resulted in a 22% decrease in calorie consumption. Assuming the average dinner is 800 calories, this simple change would result in an estimated weight loss of more than 10 pounds over the course of one year.

Boom, change the environment (size of the plate), change your behavior (amount of food consumed). Now rinse and repeat.

Ditch the scale

If you’re anything like the vast majority of people who walk into a gym, you probably want to lose weight, and that’s fine, but it shouldn’t be your goal.

Your weight (too high or too low) is a symptom and not an issue. Think of your weight more like a fire alarm. It’s what got your attention, but it’s not the problem. Let’s address the problem!

Step one is to evaluate the Four Pillars. These are the factors that we have control over that will contribute the most to the way we look, feel, and perform. A side effect of doing these things well is a healthy body composition, and general awesomeness.

Food – Are you eating good food?

Sleep – Are you getting enough quality sleep?

Stress – Are you managing your stress appropriately?

Movement – Are you moving often and with the appropriate intensity?

Step two is to pick one area and make a change. Evaluate how that change affects you as time goes on and make adjustments. Once you feel good with the change, pick the next one and repeat.  

Avoid Hangry at All Costs

Have you ever been so hungry you got angry? Yeah, that’s called being hangry, and it’s an epidemic sweeping the nation. Want to eat well? Avoid hangry at all costs. Once you become hangry, you lose all ability to make rational nutritional decisions.

My significant other put together “Jake’s box of hangry” – a literal box full of healthy protein rich snacks for those times when my food planning or execution is less than stellar (lunch box is packed full of great food…at home in the fridge). This box has been a lifesaver on more than one occasion.

Create your own box of hangry for moments when things don’t go according to plan. These snacks (beef jerky, peanut butter packets, etc.) should be enough to tide you over until you can eat a real meal.

Ensure you eat enough food throughout the day. Eat a giant breakfast so you aren’t hangry by lunch time. You’ll be shocked at how much different you feel when you aren’t in a perpetual state of hangry.    

The Secret to Success

I’m leaving at the end of the week, so I’m going to tell you something I probably shouldn’t. I’m going to reveal the secret to achieving all the success.

Most goals can be put into one of three boxes: look better, feel better, or perform better. Below is the magic bullet to achieving just about any goal you can come up with. It’s the secret trainers and doctors don’t want you to know. This one weird trick will help you achieve lasting success…Don’t tell on me…

Look your best – Example: Weight loss (improved body composition)

What you need to do:

  1. Eat good food
  2. Sleep well
  3. Manage your stress
  4. Move often
    1. Hit the gym 2-3 times a week and create more movement in your day to day life #TakeTheStairs   

Feel your best – Example: Have more energy throughout the day

What you need to do:

  1. Eat good food
  2. Sleep well
  3. Manage your stress
  4. Move often
    1. Hit the gym 2-3 times a week and find a hobby that includes lots of movement. #GetAHobby   

Perform your best – Example: Set a PR in an event

What you need to do:

  1. Eat good food
  2. Sleep well
  3. Manage your stress
  4. Move often
    1. Training for performance requires the most specificity. Talk to a coach and get a program developed for you and your personal goals. #GetACoach     


Aloha – Arrivederci – Auf Wiedersehen – Au Revoir


This is not a goodbye, it’s a see yah later. It’s a thank you for being a part of my journey and for  all of your support and encouragement over the years. I will miss you, and I will miss Force. There is an amazing team here that cares about you more than you could imagine, and they will continue to be awesome even in my absence. Rest assured, you’re in good hands.

Fortunately, this doesn’t have to be the end. With the magic of the internet, we can stay in touch. Reach out to me on social media, or via email ( and let me know how things are going. I want to hear about your wins, and your struggles. I want to keep supporting you in any way I can.

As Tupac once said, “We gotta make a change. It’s time for us as a people to start makin’ some changes. Let’s change the way we eat, let’s change the way we live. And let’s change the way we treat each other.”


Stay Strong,

Jake Geary

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