November 14, 2025 • 27 mins
Many people restart their fitness journey over and over because they never follow a plan built to last. In this talk, Coach Ben Olliver shares the 4-Phase Supra Human Journey: Foundation, Momentum, Mastery, and Supra Human, which has transformed thousands of Supra clients. Ben opens with the personal story that shaped his coaching philosophy, from being an overweight and insecure kid to rebuilding his identity through training, mentorship, and years of disciplined work.
He breaks down why awareness, action, and skill acquisition drive real fat loss, how patience and resilience keep progress moving during hard seasons, and why identity and intuition become the foundation for long-term results. Whether you’re a busy professional, a former athlete, or tired of stopping and starting, this 4-phase blueprint shows exactly how high performers build muscle, lose fat, and level up every year inside the Supra Human system.
Chapters
(00:00) Introduction
(01:00) From Bullied Kid to Bodybuilding
(04:01) Powerlifting and Injury
(07:11) Year One: Foundation
(14:19) Year Two: Momentum
(18:31) Year Three: Mastery
(21:44) Year Four: Supra Human
To learn more about Supra Human programs: https://www.suprahuman.com
Follow us on Instagram: https://www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello, hello, can everyone hear me at the back all good Hear me
at the back good. OK, My first year in the NFL did
did not happen. So when when John asked me to
(00:21):
speak SHX this year, I said absolutely, I would love to.
I've spoken at the last two and then he said, you'll be speaking
before at my lap and I went, OK,I will take the bullet for the
team for for this one. Before I dive into what I want
to talk about today, I wanted tojust go through my own journey,
(00:42):
my own fitness journey, just to show you I've been through the
same process that you guys were embarking on now.
And I wasn't born with NFL elitegenetics, as you will see in my
first picture. So that's not Samwise Gamji from
(01:04):
Lord of the Rings, that's me. And I was at the top of Mount
Snowden, somehow managed to makeit up there, and it's the
tallest mountain in Wales. And even though I'm smiling in
the picture, I was a really, really sad kid.
I was an overweight kid. My older brother had bullied me
for years and we're good friendsnow, but I hated him at the time
(01:27):
and I was bullied at school. I always did well in class.
I got made fun of for being a nerd and my friends ditched me
because of this. And this is no joke.
At lunchtime I would I would walk around the school as if I
had somewhere to be just becauseif you stopped you were easy
pickings for the bullies and so I you'd think I'd burn some
calories walking all those steps.
(01:48):
But if pictures had smells, thatone smelled of Doritos.
And so there was there was one day where I think my brother
just really went in on me and I sat on the edge of my bed.
And, you know, when you sit downand you kind of you your fat
rolls kind of just kind of crumple up.
And I sat and I grabbed them andI looked and I just started
(02:10):
bawling. I just started crying.
I was, I was really unhappy. I hated myself.
I hated the fact that I didn't have any friends who wanted to
hang around with me. Just didn't know what to do.
I was really, really struggling at this time two people changed
the trajectory of my life. First one was my dad.
(02:30):
So my dad was into bodybuilding at the time never pushed me into
it never forced me to lift weights.
Anything went up to my dad. I said I think it's time I I
started lifting weights. His eyes lit up crazy excited
straight in the gym. And that was kind of like my
first experience of having a great coach, just tons of
positive reinforcement, called me out when I needed it, never
(02:50):
shamed me for being overweight. And it's, it's played a huge
role in the coaching philosophy that we have here.
And, and what I have, the secondperson was a guy called Lloyd
Morgan at my school. Now Lloyd is one of those kids
that hit puberty when he was like 7.
And so back then, I think I was about 5 foot 3 and Lloyd was
(03:12):
already 5-10 with a full beard like Sully's.
And, and he also worked out, I think he was benching like 225
when he was like 13. And he invited me to sit down
with his friends. He could see me walking around
the school just like, like I hadsomewhere to go just yet.
And he asked me to sit down withhis friends.
(03:32):
And to him, that probably didn'treally mean anything to me.
It was like like I felt safe again, like I had, I had someone
to sit with at lunchtime on my breaks.
And so we started working out together.
And he's my longest best friend.We've best friends ever since
He's now in Canada, married kids, successful chiropractic
(03:52):
clinic. But that just changed the the
path that I was going down. And I and I really don't know
where I'd be without those two people.
So Fast forward to 2012 to 2017.I try to bodybuild.
I think, shit, I've never seen my abs before.
I've just seen flaps. Let's try and do it.
And so this is kind of the extreme side.
(04:14):
This was back in 2017 when I didmy last bodybuilding show.
So if you think Jesse, it looks like a crackhead, this is
crackhead in the thong and stillhad hair then.
And so I did bodybuilding for a couple of years.
I really, really enjoyed it and I was obsessed with it.
Just training nutrition, supplements.
(04:34):
I wanted to know how to do everything and I almost had
training ADD. I'd read a new article and I'd
say I'm going to try this. I'm going to try that.
I've tried every diet, I've tried every supplement, every
training routine. Then I wanted to I wanted to get
really strong, so I started doing powerlifting HD pictures.
Thanks guys. One pixel.
(04:55):
So I started, I started powerlifting and this is a video
of me squatting back in the day.Oh, we play the video.
No, we can just have the I promise you.
I did lift it but this was Ryan spotting me back at university
that I think this was about 7 years ago back when my back
(05:15):
actually worked. Fast forward to 2024 and I had a
string of injuries, hips, lower back, shoulders and this was
this was my spine. Funnily enough they're not
supposed to look like the letterS and for about 6 months this
was how I was walking. I was getting shooting pains
(05:35):
down my leg, I couldn't sleep, my calf was numb and it was, it
was really, really depressing, you know, gained some body fat.
I was sat doing my check insurance with a miniband just
trying to do pull aparts and some curls, just anything I
could do. And you know, at that point,
powerlifting was a really huge part of my identity.
Like I was, I was the strong guy.
Like that's what I did. And now I'm not the strong guy
(05:57):
and weakest piss. And so I managed to rehab my
back. Fast forward to the summer 2024.
And then we did our photo shoot last year, SHX.
And so thank you still still gotit, still got it.
But I wanted to show you this because it's not the it's not
(06:21):
the dream journey that you see, you know what guys are born,
born out of the womb with A6 pack.
You know, I was, I was, I was a fat kid.
I've had to fight tooth and nailto get all of the progress that
that I got. And So what I want to talk to
you about today in the next 25 minutes or so is is this journey
that you're embarking on this, you know, several of you renewed
for multiple years yesterday, which is fantastic because this
(06:41):
isn't a one year journey. You know, we, we can break this
down into four phases. So year one, we have foundation,
year 2 momentum, 3 mastery and four superhuman.
And So what I want to do today is just talk about each phase
and the key skills that I believe you should be focusing
on to get the most out of these phases and also progress to the
(07:03):
next one. The amount of people I know that
will be stuck in year 1 because they can't go out of their own
way and they're working on the wrong things.
So year one foundation, hands up, who's in year 1 down.
That's a lot welcome. So foundation, this is where
you're going to be doing the majority of the time your
initial fat loss phase. This is where we say 6 pack
(07:24):
guarantee or for the ladies, thetone body, peachy ass.
How do they do it on Instagram is just just trained arms today
just. And so come on guys, let's be
serious. So foundation, these are the
three things that I really want you to focus on in this first
(07:47):
year #1 awareness. So we can't plan our route to
our destination until we know exactly where we are.
Hands up, if their coaches called them out at any point
this year, there should be more than that.
So awareness, we need to understand our beliefs, our
(08:07):
habits, our perceptions, our behaviors, all of these things
that cause us to make the decisions that we make.
So all of you, stand up, sit back down.
All right, So why did you do that?
(08:28):
I asked you to stand up. Now, you might think, well, you
just asked me, so I did it. In your mind, there would have
been 100 micro decisions that you made before standing up.
It may have been. Well, Ben's asked me to do it.
He's in a position of authority.I don't want to look stupid.
I'm going to stand up. Ben's a nice guy.
He's probably going to make me do anything silly.
I'll be fine. Standing up isn't that hard.
(08:49):
I can do it. If I asked you to do it again,
probably a few would go. Well, I didn't do anything last
time, so I'm probably not going to stand up this time.
And so every decision that you make throughout the day, you've
got hundreds of micro decisions that go with it.
It's your coach's job to open upthat time and show you what were
you thinking during that time before your hand when in the
(09:10):
cookie jar? What was that thought process
that you had? And we start to break down these
habits, beliefs and tendencies that we have.
So I want you guys to be really,really careful with I am
statements. I'm impatient.
I'm a perfectionist. These things, they, they do not
serve us. And so we want to change that
(09:31):
language to say, I have a tendency to be impatient.
I have a habit of wanting thingsto be perfect.
I try to please everyone. You are not these things.
They are just tendencies. And when we say I am statements,
we're using it as a justification to not change,
change these things. And so it's your coach's job to
bring these to your awareness. And it's sometimes it's
(09:52):
uncomfortable. You're going to have some
uncomfortable conversations. You might feel a bit defensive
and I encourage you to just dropthe ego because until you drop
the ego, you're going to be stuck in your own way.
I had a guy who was 400 lbs and the first onboarding call that
we had, he said I took a personality test and already I'm
like, Jesus Christ, I can't, I can't stand these things.
(10:13):
And so he said I, I thrive in chaos and I was like 400 lbs and
he said I thrive under chaos. He said I have no routine.
I, I eat whenever I want. I eat whatever I want.
Sometimes I forget to brush my teeth.
He wasn't English. And so I sat there.
I said OK and I said well what if that personality test was
(10:36):
wrong? What if you actually thrived
under structure and routine? And I could tell that he had
never even thought of that possibility.
And so he stuck to his stuck to his roots.
He said Nope, this is this is who I am.
And he made 0 progress the wholeyear that I worked with him.
I could not get him out of his own way.
And so the best scientists in the world are constantly trying
(10:58):
to disprove themselves. And so I encourage all of you to
be a skeptic of your own beliefs.
I I'm not too proud to say that I've been wrong in the past.
I've tried everything. I've tried crazy high protein,
super low carb, fasting, all of this stuff.
And I can turn around and say I was wrong.
I thought that was good at the time, but I've been proven
wrong. And so you should always
question your habits, beliefs, perceptions, and ask yourself
(11:21):
why. Why do I think that is?
Is that true? Is this helping me?
Can I change it #2 Action so we can manifest, we can visualize,
we can meditate, we can make vision boards.
If we don't act, we get zero of the results.
None of us intentionally turned into our starting pictures.
(11:45):
None of us manifested 50 lbs or 100 lbs of fat game.
But we did it because we did theactions that caused the outcome.
And so that's proof to us that we can get an outcome even if we
don't intend on it, if we do theactions that 'cause that
outcome. And so a lot of times people
will use things like thinking about the thing.
(12:06):
I've been thinking about losing fat all day.
I've been thinking about my macros all day.
I've been thinking about doing my steps.
But you didn't fucking do it. And so you need to do the thing.
Some people lose weight without even thinking about it.
Maybe they're stressed, they forget to eat, they're doing the
action that causes fat loss. And so intentions don't pay the
bill, the work does. And so if you feel yourself
(12:28):
caught in paralysis by analysis,just start.
Just take consistent action. Thirdly, acquisition.
This is probably the most important part of the process.
You need to look at this as acquiring skills.
You're collecting skills. The goal isn't fat loss.
The goal is to become really, really good at all of the skills
required to lose body fat. The body fat is going to come as
(12:50):
a, as a, the fat loss is going to come as a byproduct.
And so when we look at these skills, we're looking at things
like, what can I plan my day? Can I weigh my food?
Can I track my food accurately? Can I get really, really good at
these things so I can actually execute the work that I need to
do? And a great example of this is
effort doesn't equal results. If I've never deadlifted before
(13:12):
and I tried to pull £400, I could put 100% effort into that
bar. It's probably not going to
budget because my skill set isn't proficient enough to lift
that weight. So now if I go, well, OK, I'm
going to work on my grip strength, I'm going to work on
my lower back, I'm going to fix my glutes, work on my
hamstrings. Eventually that 100% effort, I'm
probably going to, I'm probably like a cat taking a shit, but
(13:34):
I'm probably going to put it up.Now if I keep working on those
skills, maybe it only takes 60% of effort to dead of that 400
lbs. So it feels easy.
It's still 400 lbs. And so a lot of times we say,
well, I'm, I'm trying really hard and it's a really tough
conversation to have because if we can say it's not good enough,
the, the work required is here, your maximum effort is here.
(13:56):
And so we need to look at, well,what's the skill deficit that we
have? What's the low hanging fruit
that we need to work on? Just like Anthony said
yesterday, what are the holes inyour game?
And we need to improve those so your effort can match the
workload required. So always think about acquiring
skills. So even now you can be thinking
in your mind, what do I need to improve?
What do I need to work on? What's what's the weakness in my
game? So once we progress past this
(14:19):
initial fat loss phase, we've started building some momentum.
We've got some basic skills. This is now where we start to
move into a performance phase, amuscle building phase.
Hands up, who's in year 2? Fat loss phase is complete.
Start building some muscle. So here's what I want you to
focus on this phase. The P word patience, the one
that everyone hates. Hands up, who's impatient?
(14:42):
No, you're not. You have a habit of being
impatient. You are not impatient.
So people think that patient people are just OK with slower
progress. It's not true.
Patient people are able to continue with the actions and
not deviate from them to get theresults.
They still want them just as fast.
They're just OK, still doing thething.
(15:03):
Impatient people, they'll look for shortcuts, they'll try and
cut corners that'll invest in Bitcoin and then they lose a
load of money and they take evenlonger to acquire the wealth.
And so it's a it's a skill that you need to practice.
And so when you find yourself thinking, man, I really want
this to come faster, you can still feel that and do the
(15:24):
thing. Just like I spoke about actions,
you could be frustrated and still do the thing.
You can still want it faster andstill do the thing.
Resilience. So on average, every 12 to 18
months you're going to experience hardship in your
life. Hands up, who's gone through
some shit this year? Every 12 to 18 months.
(15:47):
It's so common when people experience these hardships, they
say I need to take a break. I need to prioritize this thing.
I'm going to put this stuff on the back, but I'm going to take
a pause. It's the worst thing you can do.
If you can learn to do this stuff in those hard times, it's
easy when you're in the good times.
Now, the hard thing about resilience is you only acquire
(16:09):
it by going through hard times. You only acquire it by going
through struggles. The most resilient people on the
planet have gone through the most shit and so you should
welcome that stuff. This is where you can build that
skill of resilience. We want to be anti fragile, so
being able to persevere and continue through hardship.
When you start the transition into this year too, there's
(16:29):
going to be something that happens in your life that starts
to derail you from this stuff. Year 1, we're excited, we're
motivated, it's new, it's novel.We've got rid of that body fat.
We think we're done. It's just the beginning.
And so this is where we say, well, can I, can I still operate
when shit hits the fan? And so this again, this is where
you work with your coach and build that skill set of still
(16:49):
being able to do the thing underhigh stress affiliation, who you
surround yourself with, where you surround yourself.
This will make or break your success.
Hands up, who has a supportive spouse?
So anyone that doesn't have their hand up there, you're
you're swimming upstream. It's really hard when you don't
(17:11):
have someone in your corner. And fitness and nutrition is a
really good litmus test. See what does this some?
Does this person support you period?
Because if they don't support you and your fitness and health,
what the fuck do they support you in?
So now if you do have a spouse that you feel is unsupportive,
have you asked them so many times?
(17:32):
I speak to her when they moan about their spouses and they'll
say, well, they don't, they don't support me, they don't get
it. And I'll ask them say, have you
asked them for support? And I'll say, well, no, I'm
like, maybe try, maybe try asking.
And again, if the answer is no, there's probably a bigger
discussion that you need to have.
And so when you start going through this phase, it starts to
(17:53):
become really apparent when you start levelling up, when your
friends group, maybe it's time to acquire some new friends.
Maybe it's time to change those affiliations.
Maybe it's time to move states like John.
John moved from Utah to Scottsdale to level up.
You're going to experience and say, man, I've got the itch to
grow. And you'll really notice the
people in your circle that aren't growing and you'll start
(18:16):
to just get that disconnect. And so this is where you really
need to constantly pay attentionto who you affiliate and who you
associate with. That's why I love these events
because everyone is on the same mission.
There's there's no better affiliation than everyone in
this room. Yeah, 3 mastery.
So this is probably where we've done several fat loss cycles,
(18:37):
several muscle building phases. We've been through some
hardship, We've been through some tough times.
Who's in year 3? Got a few.
So this is where we really startto master this skill set.
Flexibility. When we initially start this
plan, there's a lot of structurewhere we're learning skills.
Structure has to proceed flexibility.
(18:58):
And so we may use a meal template.
We might eat the same things every day.
We're trying to create systems and habits and behaviors.
Now when we start to master thisskill, we start to be able to
operate on this continuum. So on one side, we have
rigidity. This is the strict meal plan.
This is the fish and green beansthat I ate for six weeks doing
bodybuilding and stank. I could feel it coming out my
(19:21):
paws. And then we have flexibility.
I'm not going to imitate flexibility because I'm probably
hurting another disc. But flexibility we've got over
here and that's typically where we start Superhuman.
We've got no plan, no meal structure, no exercise routine.
We eat what we want, we drink what we want, we do what we
want. And so we want to learn to
operate on this continuum depending on the situation that
we're in. And so there's going to be
(19:42):
sometimes maybe we have a vacation and we dial it in for
four weeks. We're right over here.
We've got our meals laid out. We're eating our Tupperware.
We are, we are dialed in. There's going to be other times
where maybe you have to prioritize your business and
say, well, I can't really train five days a week right now, but
I could do 2. And I know the big rocks that I
need to use in order to get results.
(20:02):
And you continually move along this continuum.
It's not an all or nothing mentality.
The all or nothing mentality I despise.
The all or nothing mentality is a bullshit excuse to not do
anything when everything isn't perfect.
Same thing as perfectionist. You're not perfectionist, you're
procrastinators. Autonomy.
(20:22):
So this is where these habits become second nature.
You have to think less about doing these things.
I call this, I call this effortless execution.
This is where you, you don't have to think about weighing
your food. It's just something that you do.
You don't have to think about working out.
It's just something that you do.You start to begin to embed this
into identity. Not quite yet, you still have to
pay attention, but you're getting that.
(20:44):
And so this is where it becomes automatic.
You feel like you're playing on easy mode and then we have
alignment. So when I mentioned that my life
changed when these two people, my dad and my friend Lloyd,
stepped into my life and I started lifting weights, started
started reading about nutrition and training.
I got so much benefit from this outside of just the physique,
(21:07):
the apps I learned discipline, consistency, hard work.
And then I looked at this and said, well, shit, what can I
apply this to elsewhere in my life, my relationships, my work,
my studies. And so this is where you start
to have those questions of am I doing what I want to be doing in
my life? Can I align this stuff?
So everything is in alignment ofwhat I want to achieve in my
(21:29):
life. And so this is where you start
to apply this into your work, into your relationships.
And I'll tell you, there is no better feeling than knowing that
you are in complete alignment with everything that you do to
work towards that goal that you have.
And then we have Superhuman year4.
Any year fours, there must be one.
We've got one. My man.
(21:50):
David, Cassie, I see you. So superhuman.
The three IS intuition. So when we start, who's heard of
intuitive eating? Anyone intuitively, we
intuitively get fat. If I leaned on my intuition,
I'll be eating Oreos right now. That's to be smelling of
(22:11):
Doritos. Your intuition is fucked, and so
that's why we have to reprogram and recalibrate it.
Now when we get to year 4, now we've done that reprogramming,
we can start to learn more on it.
We don't have to weigh everything.
We don't have to track everything.
We understand how we feel. We understand our bodies.
We know we need more carbs, moreprotein.
We can still use those tools, but they're just tools.
(22:34):
And so our intention isn't to have you just weigh everything
to the ground forever, but we have to go through that process
to recalibrate. So then we understand the
process and we can lean back in that intuition identity.
So being in shape is no longer the goal.
It's just who you are. You don't think about training,
you don't think about nutrition.It's just who you are.
It's what you do. You're known as the fitness guy,
(22:55):
the fit guy in your team and your family with your friends.
It's just something that you don't even have to think about
it. You don't even have to plan.
It's it's already ingrained intoyour schedule.
Now this takes time, you know, and again, when I talk about the
I am statements, you don't even have to say it because you look
at people can feel it when you walk into a room.
It's that confidence, you know, when you see John walk into a
(23:17):
room. I remember when I first saw John
walk into a restaurant, first time I'd ever met him.
I've never seen so many eyes just go, who the fuck is that?
Just just walking in big green eyes, handsome guy, 65.
And I was just like, Jesus Christ, like that kind of just
energy that you feel. This is what you start to have
in this year for and then inspiration.
(23:42):
So I believe that is your moral obligation to inspire those
around you. Once you've achieved this, this
is where you need to talk to your kids about this stuff.
Talk to your spouse about this stuff.
Talk to your friends, encourage them, help them.
You know, the coaches that we have on staff or you guys at the
back, please stand. My team, my family, every, every
(24:10):
single one of you, every single one of you inspires me every
day. I wake up every single morning
so excited to work at Superhuman, and it's because of
that team I'm inspired constantly.
An inspiration. Aren't these these big gestures?
You don't have to walk up Everest.
You don't have to bench 1000 lbs.
It's just these micro inspirations.
(24:31):
Every single day I see the work ethic of these guys.
I see how much they give a shareand it inspires me to do more,
become more, and again, provide you guys the best service
possible. And I believe that you have the
obligation to do that with your friends and family as well.
So we look at the timeline. Just to summarize, we have
foundation, awareness, action, acquisition, momentum, patience,
(24:52):
resilience, affiliation, mastery, flexibility, autonomy
and alignment, superhuman intuition, identity and
inspiration. Now the last quote that I want
to leave you with, you are one friend away from success.
So when I was at university, I was broke and I was really,
really struggling. They, they give out these tiny
(25:14):
student grants in the UK and they, they barely cover your,
your accommodation. And I needed a job and at a time
I was training in the universitygym and I saw this this Welsh
guy walk in. He had a rat tail haircut.
He had his, his track, he's tucked into his socks.
And he just loaded the bar with 3:15 and just starts heaving at
(25:36):
it, just up to his chin. And I kind of stopped and I was
like, who? Who is this guy?
Takes some plates off 225 straight up, just starts
pressing it, puts it back down. And I turn around and I look at
him and I go, what the fuck do you eat?
And then he said something in his Welsh accent and I couldn't
understand a word he said. And that's why I met Ryan
(25:56):
Stevens. Now Ryan I have never met
someone with so with he has the biggest work ethic in the
biggest high I've ever seen. But from that one friendship
that I met at university, he then put me forward to work at
the gym. I started working at that gym.
Me and Ryan become best friends.Then I start working online for
(26:18):
a company in the United States. Ryan comes and work with me
through Ryan Stevens meet the Doc Taylor Waters, through
Taylor Waters who meet Code Sully and his mustache.
And it's always been just this one friend, this one connection
that's allowed us to build such a successful team.
And so I would ask you guys whilst you're here to be that
(26:39):
one friend to someone you know, I guarantee every single person
in this room knows someone wouldbenefit from this program.
And I really believe even if they push it off first, keep
going on it, go after them. If you're a good friend, you
won't let up because I guaranteeit will change their life.
And so you see the coaches at the back, you see how much they
(27:00):
give a shit. And so I really ask you guys to
just think about that one friendthat you think would be a good
fit for this. Thank you so much guys, and I'll
see you the Hall of Fame. If you love this show, please
like, share and leave us a five star review so that we can help
(27:20):
more people. I'm John Matson, reminding you
to always go get what's yours.
Hello, hello, can everyone hear me at the back all good Hear me
at the back good. OK, My first year in the NFL did
did not happen. So when when John asked me to
(00:21):
speak SHX this year, I said absolutely, I would love to.
I've spoken at the last two and then he said, you'll be speaking
before at my lap and I went, OK,I will take the bullet for the
team for for this one. Before I dive into what I want
to talk about today, I wanted tojust go through my own journey,
(00:42):
my own fitness journey, just to show you I've been through the
same process that you guys were embarking on now.
And I wasn't born with NFL elitegenetics, as you will see in my
first picture. So that's not Samwise Gamji from
(01:04):
Lord of the Rings, that's me. And I was at the top of Mount
Snowden, somehow managed to makeit up there, and it's the
tallest mountain in Wales. And even though I'm smiling in
the picture, I was a really, really sad kid.
I was an overweight kid. My older brother had bullied me
for years and we're good friendsnow, but I hated him at the time
(01:27):
and I was bullied at school. I always did well in class.
I got made fun of for being a nerd and my friends ditched me
because of this. And this is no joke.
At lunchtime I would I would walk around the school as if I
had somewhere to be just becauseif you stopped you were easy
pickings for the bullies and so I you'd think I'd burn some
calories walking all those steps.
(01:48):
But if pictures had smells, thatone smelled of Doritos.
And so there was there was one day where I think my brother
just really went in on me and I sat on the edge of my bed.
And, you know, when you sit downand you kind of you your fat
rolls kind of just kind of crumple up.
And I sat and I grabbed them andI looked and I just started
(02:10):
bawling. I just started crying.
I was, I was really unhappy. I hated myself.
I hated the fact that I didn't have any friends who wanted to
hang around with me. Just didn't know what to do.
I was really, really struggling at this time two people changed
the trajectory of my life. First one was my dad.
(02:30):
So my dad was into bodybuilding at the time never pushed me into
it never forced me to lift weights.
Anything went up to my dad. I said I think it's time I I
started lifting weights. His eyes lit up crazy excited
straight in the gym. And that was kind of like my
first experience of having a great coach, just tons of
positive reinforcement, called me out when I needed it, never
(02:50):
shamed me for being overweight. And it's, it's played a huge
role in the coaching philosophy that we have here.
And, and what I have, the secondperson was a guy called Lloyd
Morgan at my school. Now Lloyd is one of those kids
that hit puberty when he was like 7.
And so back then, I think I was about 5 foot 3 and Lloyd was
(03:12):
already 5-10 with a full beard like Sully's.
And, and he also worked out, I think he was benching like 225
when he was like 13. And he invited me to sit down
with his friends. He could see me walking around
the school just like, like I hadsomewhere to go just yet.
And he asked me to sit down withhis friends.
(03:32):
And to him, that probably didn'treally mean anything to me.
It was like like I felt safe again, like I had, I had someone
to sit with at lunchtime on my breaks.
And so we started working out together.
And he's my longest best friend.We've best friends ever since
He's now in Canada, married kids, successful chiropractic
(03:52):
clinic. But that just changed the the
path that I was going down. And I and I really don't know
where I'd be without those two people.
So Fast forward to 2012 to 2017.I try to bodybuild.
I think, shit, I've never seen my abs before.
I've just seen flaps. Let's try and do it.
And so this is kind of the extreme side.
(04:14):
This was back in 2017 when I didmy last bodybuilding show.
So if you think Jesse, it looks like a crackhead, this is
crackhead in the thong and stillhad hair then.
And so I did bodybuilding for a couple of years.
I really, really enjoyed it and I was obsessed with it.
Just training nutrition, supplements.
(04:34):
I wanted to know how to do everything and I almost had
training ADD. I'd read a new article and I'd
say I'm going to try this. I'm going to try that.
I've tried every diet, I've tried every supplement, every
training routine. Then I wanted to I wanted to get
really strong, so I started doing powerlifting HD pictures.
Thanks guys. One pixel.
(04:55):
So I started, I started powerlifting and this is a video
of me squatting back in the day.Oh, we play the video.
No, we can just have the I promise you.
I did lift it but this was Ryan spotting me back at university
that I think this was about 7 years ago back when my back
(05:15):
actually worked. Fast forward to 2024 and I had a
string of injuries, hips, lower back, shoulders and this was
this was my spine. Funnily enough they're not
supposed to look like the letterS and for about 6 months this
was how I was walking. I was getting shooting pains
(05:35):
down my leg, I couldn't sleep, my calf was numb and it was, it
was really, really depressing, you know, gained some body fat.
I was sat doing my check insurance with a miniband just
trying to do pull aparts and some curls, just anything I
could do. And you know, at that point,
powerlifting was a really huge part of my identity.
Like I was, I was the strong guy.
Like that's what I did. And now I'm not the strong guy
(05:57):
and weakest piss. And so I managed to rehab my
back. Fast forward to the summer 2024.
And then we did our photo shoot last year, SHX.
And so thank you still still gotit, still got it.
But I wanted to show you this because it's not the it's not
(06:21):
the dream journey that you see, you know what guys are born,
born out of the womb with A6 pack.
You know, I was, I was, I was a fat kid.
I've had to fight tooth and nailto get all of the progress that
that I got. And So what I want to talk to
you about today in the next 25 minutes or so is is this journey
that you're embarking on this, you know, several of you renewed
for multiple years yesterday, which is fantastic because this
(06:41):
isn't a one year journey. You know, we, we can break this
down into four phases. So year one, we have foundation,
year 2 momentum, 3 mastery and four superhuman.
And So what I want to do today is just talk about each phase
and the key skills that I believe you should be focusing
on to get the most out of these phases and also progress to the
(07:03):
next one. The amount of people I know that
will be stuck in year 1 because they can't go out of their own
way and they're working on the wrong things.
So year one foundation, hands up, who's in year 1 down.
That's a lot welcome. So foundation, this is where
you're going to be doing the majority of the time your
initial fat loss phase. This is where we say 6 pack
(07:24):
guarantee or for the ladies, thetone body, peachy ass.
How do they do it on Instagram is just just trained arms today
just. And so come on guys, let's be
serious. So foundation, these are the
three things that I really want you to focus on in this first
(07:47):
year #1 awareness. So we can't plan our route to
our destination until we know exactly where we are.
Hands up, if their coaches called them out at any point
this year, there should be more than that.
So awareness, we need to understand our beliefs, our
(08:07):
habits, our perceptions, our behaviors, all of these things
that cause us to make the decisions that we make.
So all of you, stand up, sit back down.
All right, So why did you do that?
(08:28):
I asked you to stand up. Now, you might think, well, you
just asked me, so I did it. In your mind, there would have
been 100 micro decisions that you made before standing up.
It may have been. Well, Ben's asked me to do it.
He's in a position of authority.I don't want to look stupid.
I'm going to stand up. Ben's a nice guy.
He's probably going to make me do anything silly.
I'll be fine. Standing up isn't that hard.
(08:49):
I can do it. If I asked you to do it again,
probably a few would go. Well, I didn't do anything last
time, so I'm probably not going to stand up this time.
And so every decision that you make throughout the day, you've
got hundreds of micro decisions that go with it.
It's your coach's job to open upthat time and show you what were
you thinking during that time before your hand when in the
(09:10):
cookie jar? What was that thought process
that you had? And we start to break down these
habits, beliefs and tendencies that we have.
So I want you guys to be really,really careful with I am
statements. I'm impatient.
I'm a perfectionist. These things, they, they do not
serve us. And so we want to change that
(09:31):
language to say, I have a tendency to be impatient.
I have a habit of wanting thingsto be perfect.
I try to please everyone. You are not these things.
They are just tendencies. And when we say I am statements,
we're using it as a justification to not change,
change these things. And so it's your coach's job to
bring these to your awareness. And it's sometimes it's
(09:52):
uncomfortable. You're going to have some
uncomfortable conversations. You might feel a bit defensive
and I encourage you to just dropthe ego because until you drop
the ego, you're going to be stuck in your own way.
I had a guy who was 400 lbs and the first onboarding call that
we had, he said I took a personality test and already I'm
like, Jesus Christ, I can't, I can't stand these things.
(10:13):
And so he said I, I thrive in chaos and I was like 400 lbs and
he said I thrive under chaos. He said I have no routine.
I, I eat whenever I want. I eat whatever I want.
Sometimes I forget to brush my teeth.
He wasn't English. And so I sat there.
I said OK and I said well what if that personality test was
(10:36):
wrong? What if you actually thrived
under structure and routine? And I could tell that he had
never even thought of that possibility.
And so he stuck to his stuck to his roots.
He said Nope, this is this is who I am.
And he made 0 progress the wholeyear that I worked with him.
I could not get him out of his own way.
And so the best scientists in the world are constantly trying
(10:58):
to disprove themselves. And so I encourage all of you to
be a skeptic of your own beliefs.
I I'm not too proud to say that I've been wrong in the past.
I've tried everything. I've tried crazy high protein,
super low carb, fasting, all of this stuff.
And I can turn around and say I was wrong.
I thought that was good at the time, but I've been proven
wrong. And so you should always
question your habits, beliefs, perceptions, and ask yourself
(11:21):
why. Why do I think that is?
Is that true? Is this helping me?
Can I change it #2 Action so we can manifest, we can visualize,
we can meditate, we can make vision boards.
If we don't act, we get zero of the results.
None of us intentionally turned into our starting pictures.
(11:45):
None of us manifested 50 lbs or 100 lbs of fat game.
But we did it because we did theactions that caused the outcome.
And so that's proof to us that we can get an outcome even if we
don't intend on it, if we do theactions that 'cause that
outcome. And so a lot of times people
will use things like thinking about the thing.
(12:06):
I've been thinking about losing fat all day.
I've been thinking about my macros all day.
I've been thinking about doing my steps.
But you didn't fucking do it. And so you need to do the thing.
Some people lose weight without even thinking about it.
Maybe they're stressed, they forget to eat, they're doing the
action that causes fat loss. And so intentions don't pay the
bill, the work does. And so if you feel yourself
(12:28):
caught in paralysis by analysis,just start.
Just take consistent action. Thirdly, acquisition.
This is probably the most important part of the process.
You need to look at this as acquiring skills.
You're collecting skills. The goal isn't fat loss.
The goal is to become really, really good at all of the skills
required to lose body fat. The body fat is going to come as
(12:50):
a, as a, the fat loss is going to come as a byproduct.
And so when we look at these skills, we're looking at things
like, what can I plan my day? Can I weigh my food?
Can I track my food accurately? Can I get really, really good at
these things so I can actually execute the work that I need to
do? And a great example of this is
effort doesn't equal results. If I've never deadlifted before
(13:12):
and I tried to pull £400, I could put 100% effort into that
bar. It's probably not going to
budget because my skill set isn't proficient enough to lift
that weight. So now if I go, well, OK, I'm
going to work on my grip strength, I'm going to work on
my lower back, I'm going to fix my glutes, work on my
hamstrings. Eventually that 100% effort, I'm
probably going to, I'm probably like a cat taking a shit, but
(13:34):
I'm probably going to put it up.Now if I keep working on those
skills, maybe it only takes 60% of effort to dead of that 400
lbs. So it feels easy.
It's still 400 lbs. And so a lot of times we say,
well, I'm, I'm trying really hard and it's a really tough
conversation to have because if we can say it's not good enough,
the, the work required is here, your maximum effort is here.
(13:56):
And so we need to look at, well,what's the skill deficit that we
have? What's the low hanging fruit
that we need to work on? Just like Anthony said
yesterday, what are the holes inyour game?
And we need to improve those so your effort can match the
workload required. So always think about acquiring
skills. So even now you can be thinking
in your mind, what do I need to improve?
What do I need to work on? What's what's the weakness in my
game? So once we progress past this
(14:19):
initial fat loss phase, we've started building some momentum.
We've got some basic skills. This is now where we start to
move into a performance phase, amuscle building phase.
Hands up, who's in year 2? Fat loss phase is complete.
Start building some muscle. So here's what I want you to
focus on this phase. The P word patience, the one
that everyone hates. Hands up, who's impatient?
(14:42):
No, you're not. You have a habit of being
impatient. You are not impatient.
So people think that patient people are just OK with slower
progress. It's not true.
Patient people are able to continue with the actions and
not deviate from them to get theresults.
They still want them just as fast.
They're just OK, still doing thething.
(15:03):
Impatient people, they'll look for shortcuts, they'll try and
cut corners that'll invest in Bitcoin and then they lose a
load of money and they take evenlonger to acquire the wealth.
And so it's a it's a skill that you need to practice.
And so when you find yourself thinking, man, I really want
this to come faster, you can still feel that and do the
(15:24):
thing. Just like I spoke about actions,
you could be frustrated and still do the thing.
You can still want it faster andstill do the thing.
Resilience. So on average, every 12 to 18
months you're going to experience hardship in your
life. Hands up, who's gone through
some shit this year? Every 12 to 18 months.
(15:47):
It's so common when people experience these hardships, they
say I need to take a break. I need to prioritize this thing.
I'm going to put this stuff on the back, but I'm going to take
a pause. It's the worst thing you can do.
If you can learn to do this stuff in those hard times, it's
easy when you're in the good times.
Now, the hard thing about resilience is you only acquire
(16:09):
it by going through hard times. You only acquire it by going
through struggles. The most resilient people on the
planet have gone through the most shit and so you should
welcome that stuff. This is where you can build that
skill of resilience. We want to be anti fragile, so
being able to persevere and continue through hardship.
When you start the transition into this year too, there's
(16:29):
going to be something that happens in your life that starts
to derail you from this stuff. Year 1, we're excited, we're
motivated, it's new, it's novel.We've got rid of that body fat.
We think we're done. It's just the beginning.
And so this is where we say, well, can I, can I still operate
when shit hits the fan? And so this again, this is where
you work with your coach and build that skill set of still
(16:49):
being able to do the thing underhigh stress affiliation, who you
surround yourself with, where you surround yourself.
This will make or break your success.
Hands up, who has a supportive spouse?
So anyone that doesn't have their hand up there, you're
you're swimming upstream. It's really hard when you don't
(17:11):
have someone in your corner. And fitness and nutrition is a
really good litmus test. See what does this some?
Does this person support you period?
Because if they don't support you and your fitness and health,
what the fuck do they support you in?
So now if you do have a spouse that you feel is unsupportive,
have you asked them so many times?
(17:32):
I speak to her when they moan about their spouses and they'll
say, well, they don't, they don't support me, they don't get
it. And I'll ask them say, have you
asked them for support? And I'll say, well, no, I'm
like, maybe try, maybe try asking.
And again, if the answer is no, there's probably a bigger
discussion that you need to have.
And so when you start going through this phase, it starts to
(17:53):
become really apparent when you start levelling up, when your
friends group, maybe it's time to acquire some new friends.
Maybe it's time to change those affiliations.
Maybe it's time to move states like John.
John moved from Utah to Scottsdale to level up.
You're going to experience and say, man, I've got the itch to
grow. And you'll really notice the
people in your circle that aren't growing and you'll start
(18:16):
to just get that disconnect. And so this is where you really
need to constantly pay attentionto who you affiliate and who you
associate with. That's why I love these events
because everyone is on the same mission.
There's there's no better affiliation than everyone in
this room. Yeah, 3 mastery.
So this is probably where we've done several fat loss cycles,
(18:37):
several muscle building phases. We've been through some
hardship, We've been through some tough times.
Who's in year 3? Got a few.
So this is where we really startto master this skill set.
Flexibility. When we initially start this
plan, there's a lot of structurewhere we're learning skills.
Structure has to proceed flexibility.
(18:58):
And so we may use a meal template.
We might eat the same things every day.
We're trying to create systems and habits and behaviors.
Now when we start to master thisskill, we start to be able to
operate on this continuum. So on one side, we have
rigidity. This is the strict meal plan.
This is the fish and green beansthat I ate for six weeks doing
bodybuilding and stank. I could feel it coming out my
(19:21):
paws. And then we have flexibility.
I'm not going to imitate flexibility because I'm probably
hurting another disc. But flexibility we've got over
here and that's typically where we start Superhuman.
We've got no plan, no meal structure, no exercise routine.
We eat what we want, we drink what we want, we do what we
want. And so we want to learn to
operate on this continuum depending on the situation that
we're in. And so there's going to be
(19:42):
sometimes maybe we have a vacation and we dial it in for
four weeks. We're right over here.
We've got our meals laid out. We're eating our Tupperware.
We are, we are dialed in. There's going to be other times
where maybe you have to prioritize your business and
say, well, I can't really train five days a week right now, but
I could do 2. And I know the big rocks that I
need to use in order to get results.
(20:02):
And you continually move along this continuum.
It's not an all or nothing mentality.
The all or nothing mentality I despise.
The all or nothing mentality is a bullshit excuse to not do
anything when everything isn't perfect.
Same thing as perfectionist. You're not perfectionist, you're
procrastinators. Autonomy.
(20:22):
So this is where these habits become second nature.
You have to think less about doing these things.
I call this, I call this effortless execution.
This is where you, you don't have to think about weighing
your food. It's just something that you do.
You don't have to think about working out.
It's just something that you do.You start to begin to embed this
into identity. Not quite yet, you still have to
pay attention, but you're getting that.
(20:44):
And so this is where it becomes automatic.
You feel like you're playing on easy mode and then we have
alignment. So when I mentioned that my life
changed when these two people, my dad and my friend Lloyd,
stepped into my life and I started lifting weights, started
started reading about nutrition and training.
I got so much benefit from this outside of just the physique,
(21:07):
the apps I learned discipline, consistency, hard work.
And then I looked at this and said, well, shit, what can I
apply this to elsewhere in my life, my relationships, my work,
my studies. And so this is where you start
to have those questions of am I doing what I want to be doing in
my life? Can I align this stuff?
So everything is in alignment ofwhat I want to achieve in my
(21:29):
life. And so this is where you start
to apply this into your work, into your relationships.
And I'll tell you, there is no better feeling than knowing that
you are in complete alignment with everything that you do to
work towards that goal that you have.
And then we have Superhuman year4.
Any year fours, there must be one.
We've got one. My man.
(21:50):
David, Cassie, I see you. So superhuman.
The three IS intuition. So when we start, who's heard of
intuitive eating? Anyone intuitively, we
intuitively get fat. If I leaned on my intuition,
I'll be eating Oreos right now. That's to be smelling of
(22:11):
Doritos. Your intuition is fucked, and so
that's why we have to reprogram and recalibrate it.
Now when we get to year 4, now we've done that reprogramming,
we can start to learn more on it.
We don't have to weigh everything.
We don't have to track everything.
We understand how we feel. We understand our bodies.
We know we need more carbs, moreprotein.
We can still use those tools, but they're just tools.
(22:34):
And so our intention isn't to have you just weigh everything
to the ground forever, but we have to go through that process
to recalibrate. So then we understand the
process and we can lean back in that intuition identity.
So being in shape is no longer the goal.
It's just who you are. You don't think about training,
you don't think about nutrition.It's just who you are.
It's what you do. You're known as the fitness guy,
(22:55):
the fit guy in your team and your family with your friends.
It's just something that you don't even have to think about
it. You don't even have to plan.
It's it's already ingrained intoyour schedule.
Now this takes time, you know, and again, when I talk about the
I am statements, you don't even have to say it because you look
at people can feel it when you walk into a room.
It's that confidence, you know, when you see John walk into a
(23:17):
room. I remember when I first saw John
walk into a restaurant, first time I'd ever met him.
I've never seen so many eyes just go, who the fuck is that?
Just just walking in big green eyes, handsome guy, 65.
And I was just like, Jesus Christ, like that kind of just
energy that you feel. This is what you start to have
in this year for and then inspiration.
(23:42):
So I believe that is your moral obligation to inspire those
around you. Once you've achieved this, this
is where you need to talk to your kids about this stuff.
Talk to your spouse about this stuff.
Talk to your friends, encourage them, help them.
You know, the coaches that we have on staff or you guys at the
back, please stand. My team, my family, every, every
(24:10):
single one of you, every single one of you inspires me every
day. I wake up every single morning
so excited to work at Superhuman, and it's because of
that team I'm inspired constantly.
An inspiration. Aren't these these big gestures?
You don't have to walk up Everest.
You don't have to bench 1000 lbs.
It's just these micro inspirations.
(24:31):
Every single day I see the work ethic of these guys.
I see how much they give a shareand it inspires me to do more,
become more, and again, provide you guys the best service
possible. And I believe that you have the
obligation to do that with your friends and family as well.
So we look at the timeline. Just to summarize, we have
foundation, awareness, action, acquisition, momentum, patience,
(24:52):
resilience, affiliation, mastery, flexibility, autonomy
and alignment, superhuman intuition, identity and
inspiration. Now the last quote that I want
to leave you with, you are one friend away from success.
So when I was at university, I was broke and I was really,
really struggling. They, they give out these tiny
(25:14):
student grants in the UK and they, they barely cover your,
your accommodation. And I needed a job and at a time
I was training in the universitygym and I saw this this Welsh
guy walk in. He had a rat tail haircut.
He had his, his track, he's tucked into his socks.
And he just loaded the bar with 3:15 and just starts heaving at
(25:36):
it, just up to his chin. And I kind of stopped and I was
like, who? Who is this guy?
Takes some plates off 225 straight up, just starts
pressing it, puts it back down. And I turn around and I look at
him and I go, what the fuck do you eat?
And then he said something in his Welsh accent and I couldn't
understand a word he said. And that's why I met Ryan
(25:56):
Stevens. Now Ryan I have never met
someone with so with he has the biggest work ethic in the
biggest high I've ever seen. But from that one friendship
that I met at university, he then put me forward to work at
the gym. I started working at that gym.
Me and Ryan become best friends.Then I start working online for
(26:18):
a company in the United States. Ryan comes and work with me
through Ryan Stevens meet the Doc Taylor Waters, through
Taylor Waters who meet Code Sully and his mustache.
And it's always been just this one friend, this one connection
that's allowed us to build such a successful team.
And so I would ask you guys whilst you're here to be that
(26:39):
one friend to someone you know, I guarantee every single person
in this room knows someone wouldbenefit from this program.
And I really believe even if they push it off first, keep
going on it, go after them. If you're a good friend, you
won't let up because I guaranteeit will change their life.
And so you see the coaches at the back, you see how much they
(27:00):
give a shit. And so I really ask you guys to
just think about that one friendthat you think would be a good
fit for this. Thank you so much guys, and I'll
see you the Hall of Fame. If you love this show, please
like, share and leave us a five star review so that we can help
(27:20):
more people. I'm John Matson, reminding you
to always go get what's yours.
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The Bobby Bones Show
Listen to 'The Bobby Bones Show' by downloading the daily full replay.