The Original Hero Workout: Murph

The post workout selfie? Check ✅ Now to get on with the day… #merge60 #2percentcollective

One. Hundred. Percent. 🎤 drop. Thanks for the reminder @garyvee 🙏

Good morning from #MonteCarlo :) @montecarlobay

Paleo lifestyle isn’t hard with a plan… and with a plan, results happen much more quickly. And when we are getting results we become more confident in our choices and actions. What’s your lifestyle plan providing you as far as results? Need a little help with cultivating more clarity? Let me know. Happy to help. Remember doing things on our own is a choice. But so is extending a hand for help… don’t worry I’ll be here to extend one back. #merge60 #paleo #mentorship

I'm flashing back to ten years ago today… Yeah, I was a rockstar when it came to helping my kids with their homework. Do any other parents relate?

Day 1 of #MERGE60 on the books! That was a sweaty one… but I’ve never regretted a workout I’ve done, only the ones I didn’t do. Get after it today. Your body, mind and energetic spirit will thank you for it. 🙏❤️ #sweatyselfie

I see you. You're awesome. And what you do matters. Keep striving for impact and the rest will follow.

I love embracing a paleo lifestyle! It’s all about the vibrant, fresh ingredients and an explosion of natural flavors! I couldn't be more thrilled with my choices…. And my body and energy agree with me. This way of eating may not be for you, but being mindful of how food affects our daily output to the world is a helpful practice that can change everything. To be more mindful of your food, check-in 30, 60, and 90 minutes after eating and ask yourself how you feel. If you feel ready to conquer the world and your mountain of tasks (don't we all have those?), the mix is right… However, if you feel drained, heavy, or sleepy, you may need to tweak your nutrition. Here to help if you need it or have questions. You got this!

Tracking my biometrics with my @WHOOP band has revolutionized my health and clients. It’s like having a personal health coach available 24/7, delivering invaluable insights into sleep, recovery, and daily strain that empower us to fine-tune our routines. The data lets us pinpoint precisely what works and what doesn’t, allowing for decisive adjustments that yield better results with less effort. By understanding our bodies’ signals, we can optimize workouts, enhance recovery, and identify stress or sleep pattern trends, making our health goals achievable and genuinely sustainable. At 48 years old, it's all about training smarter, not harder.

Sometimes you just need to reflect on all you have to be grateful for… today was one of those days for me. What are you grateful for today? I’m very grateful for my beautiful ladies @thelifeenhancers @brielynmanuel @chardonaemanuel ❤️🙏

I love my #paleo lifestyle. It's been the best way to nourish myself long-term. What's your go-to way of eating? #merge60

#MERGE60 kicks off today… it’s set up for success week!

A nice day for a boat ride. Feeling grateful for the unexpected surprises of life. 🙏

It's one of my absolute favorite family pics. One of my 5 F’s - fitness, faith, finances, family, and FUN! Cause if you’re not smiling at least once a day, there’s lots of room for improvement. What are your 5 F’s or equivalent?

What do you track and measure? I’m thrilled to see 21 men begin their journey with MERGE60! This isn’t just a program; it’s a community where we support one another while striving for personal growth. As we all know, success begins with understanding where you are and mapping out your goals. For this journey, we require two essential tools: a @WHOOP band for real-time biometric tracking and a #DEXA scan to assess body composition. Measuring and tracking are crucial for optimizing your plan and achieving the best results. They help you stay accountable and make adjustments for maximum impact. Let’s get started! 📸 Photo credit: @therealironwill 💥

In case you missed it the first time... a quick reminder and invitation for a perspective shift... Forget balance, it’s all about harmony. Balance makes it seem like we’re juggling, constantly one misstep away from dropping everything. Instead, think about creating intentional harmony. Prioritize what matters most: family, fitness, faith, finances, and fun. It’s not about splitting time equally—it’s about being fully present in each moment so that the pieces of your life flow together. Let’s stop chasing ‘balance’ and start living according to what truly matters.

It’s been a lot of years since this pic was taken but it sure feels like yesterday. #familyforever

Loving the outdoor “adult” playgrounds around #HongKong parks.

I. Needed. This. 🌞 #hongkong #merge60 #2percentsolution

This is a flashback to 2018, when it all started. I had recently exited a 17-year career, unsure of what was next. What I did know was that I wanted to help make a big impact in people’s lives holistically…. Fast forward to 2024, and that's what i get to do every day. Most recently launching what I believe is the most epic men’s group on the planet. I am grateful for the opportunity to bring high-vibing men together to help each other. What’s it all about? There's a quick synopsis: The MERGE60 program is an empowering journey designed for men committed to becoming the best versions of themselves. Over 60 days, we will explore the power of personal growth, resilience, and connection, driven by the desire to show up as stronger leaders, partners, sons, brothers, fathers, grandfathers and friends. This program fosters individual transformation and a ripple effect that positively impacts families, communities, and even the world. Through daily accountability, fitness challenges, and reflective practices, MERGE60 equips men to lead with purpose and live with integrity, creating lasting change from the inside out.

It's amazing how healthy food leaves you feeling invigorated and satiated without the post-consumption energy dip. When you get the mix right, its life changing.

I am just feeling happy. And sending out a quick note to anyone that's not feeling a lot of happiness these days — i got you. DM me. ❤️

Trigger ⚠️ warning: some won’t like this. What would you do if you were suddenly called up to level up in all areas of life? Would you be ready to say “yes!”

Forget balance, it’s all about harmony. Balance makes it seem like we’re juggling, always one misstep away from dropping everything. Instead, think about creating intentional harmony. Prioritize what matters most: family, fitness, faith, finances, and fun. It’s not about splitting time equally—it’s about being fully present in each moment, so that the pieces of your life flow together. Let’s stop chasing ‘balance’ and start living in alignment with what truly matters.

Great workout and programming by coach @hughes013 at @crossfittyphoon #HomgKong

I live for breakfast. How about you? @fineprint.hk #hongkong

The Pallof Press—one of my go-to moves! If you haven’t tried it yet, you’re missing out on three epic benefits: 1) it crushes core stability, 2) builds serious anti-rotation strength (goodbye back pain!), and 3) gives you rock-solid control over your body’s movements. If you’re looking for a game-changer, this is it. Give it a go and feel the difference for yourself! 💪 #CoreStrength #PallofPress #TryThis #merge60 #2percentsolution

This is one of my favourite core exercises. Next time you’re at the gym give it s rip!

The Pallof Press—one of my go-to moves! If you haven’t tried it yet, you’re missing out on three epic benefits: 1) it crushes core stability, 2) builds serious anti-rotation strength (goodbye back pain!), and 3) gives you rock-solid control over your body’s movements. If you’re looking for a game-changer, this is it. Give it a go and feel the difference for yourself! 💪 #CoreStrength #PallofPress #TryThis #merge60 #2percentsolution

Pushups. Everyone seems to have an opinion. This is how I do them and coach others to do them. But I’m open to feedback and heathy dialogue about technique, form and ultimately what produces best results long term. Love to hear your thoughts. 3, 2, 1, go! #crossfit #merge60 #2percentsolution #hongkong

Getting my Turkish Get ups on! Thanks for the pointers @cassielammie @crossfittyphoon #Crossfit #TGU #HongKong

A great session with coach @cassielammie at @crossfittyphoon #hongkong

This is me in 2011. I was 34. Interesting to think I thought I was healthy. I thought I was checking all the right boxes. I thought I knew best. Fast forward to now. I have a biological age of 24. I’m fitter, healthier, and a whole lot happier. I guess it’s nice to know we can teach old dogs new tricks. lol

A fun afternoon with @cintiasoulza and @crossfittyphoon — followed by a nourishing post workout meal at @noccoffeeco #hongkong #merge60 #2percentsolution

I know this one is a little revealing... but there’s a point to it. The other day, I shared my excitement to share some protocols I’ve been utilizing for the last number of years... The focus is simple — longevity with vitality! (cause one without the other is worthless) And, I think I’ve cracked the code as a 48-year-old man… I know it can be hard… but with the right plan, also amazingly simple. If you are a man (or know one) between 35 and 55, and you’re ready to make some big health shifts — drop me a message, and I’ll share the details about how everything can change in the next 60 days. 💪 Excited to inspire some good men to be better from the inside out! #merge60 #2percentsolution #WLFManifesto

A nice session at @crossfittyphoon with coach @cintiasoulza — needed to get some gymnastic work in. So bar muscle ups it is!

Happiness is best when it radiates from the inside out. I was reminded by my wife it wasn’t that long ago I wasn’t happy with me. I projected my unhappiness on anyone who got in my way. After all misery loves company. But what if it is those closest to you that gets the worse rather than your best? She reminded me that I wouldn’t take my shirt off at the beach. The unhappiness and lack of confidence as a man was real. But, change happens when we are ready. And the cool part, when you make the choice to prioritize yourself, your health — meaning your mental health, physical health, spiritual health and relational health — everything gets better pretty damn quick. And so I documented these changes and called them my MERGE60 protocols. What’s the goal? MERGE60 Goal → As you align with your purpose and passions and prioritize mental health, you create more ‘flow’ in life. As you adopt and practice the ‘MERGE60’ life rituals, including daily movement, mobility, and powerful nutrition guidance, you’ll find greater longevity with vitality and resilience to live a longer, healthier, and more fulfilling life. I’ve got a few spots left for the next group of men that are ready to say enough is enough. Drop me a note if you’d like more info. I’d be honored to support you with unlocking your inner happiness so your family, friends and community can experience your best self. Let’s do this! #merge60 #2percentsolution #wlfmanifesto

It’s officially my first day in #HongKong… what better way to start my morning than a workout at @crossfitcavaliers — was spicy, grippy and a whole lot of fun. 🙏 thanks for the great session. #2percentsolution #crossfit #merge60

Hello #HongKong… It’s my first time here. Suggestions for things I must do and try? I’m stoked to try @crossfitcavaliers tomorrow… and just an FYI, reached out to about 6 gyms within walking distance of where I’m staying — they’re the only ones that replied. That’s customer service! Excited to call it my home “box” while I’m here. PS. I love to hike — where should I go?

Update — program is full!!!!! Applications for January 2025 being accepted now. DM me for info. I know I look a little 🤪, but I’m just stoked!!! I’m a month away from turning 48 and I’m feeling my best ever… it was a few years ago that I asked myself, “is it possible to be healthier, fitter and more resilient as I age? Could 50 be better than 30?” And the bottom line, yes, anything is possible with a consistent plan. But the plan had to adapt as I hit 40 and beyond. Over the coming weeks I plan to share some of the habits that have been influential in my health resiliency — in hopes that it provides some simple, actionable habits that anyone can also do. Healthy is not hard. Being sick is hard. So stay tuned. More to follow. PS. If you’re a man between 35 to 55, we should chat. I have a new program based on what I’ve navigated the last 7 years, and need some dudes to test it. Only DM if ready to make lasting health and mindset changes. Sorry but need guys that can commit to the 60 days … it just may be the best thing for you that you’ve done in a long time. And I’m stoked to help. 🙏

Always love rowing in my workouts. ❤️ Do you utilize rowing for your conditioning? Why or why not? Curious to know.

Yup. A little Vitamin-D is just what the doctor ordered.

I’ve just landed in Seoul… next stop Jeju island. I’ll be sharing via Instagram if you’re curious to follow along… gonna be an epic 3 months! Gonna miss you girls… ❤️❤️❤️

First leg of the journey done… just landed in Seoul. Next stop… Gimpo airport then #Jeju island. #daiontheroadagain

Sometimes, we just gotta play! @crossfitbc @drsinghod @gregrkent @kravkt @sophiestraith

I’ve known these guys for over twenty five years… and it doesn’t feel like a day has passed. We may not see each other as often as we’d like, each of us living a full life. But when we need each other, we’re there. Do you have friends like that in your life, too?

A while back, my shoulders were giving me grief—stiff, sore, and feeling like they’d been through the wringer. Enter the #windmill, a game-changer with kettlebells that not only rehabbed my shoulders but took my flexibility and core strength to the next level. 🙌 Here’s why windmills are a must: 🔥 Shoulder stability and mobility: It helps unlock that stiffness and improves shoulder strength in multiple directions. 💪 Core power: You’ll feel your obliques working overtime for stability! 🦵 Improved hip mobility: Great for opening up tight hips and hamstrings too. 🏋️ Perfect accessory for overall functional fitness. 🚨 How to do it right: 1. Start with a light kettlebell pressed overhead in one hand, feet slightly wider than hip-width, and the toes of your back leg slightly turned out. 2. Keeping the kettlebell stable overhead, hinge at your hips (not your waist!), letting your free hand trace the inside of your front leg. 3. Focus on the kettlebell as you lower your torso, reaching your free hand toward the floor while keeping your back straight. 4. Press through your hips and engage your core to return to standing, keeping the kettlebell overhead the whole time. 📝 Tip: Don’t rush—control is key! Start light and work your way up as your flexibility and strength improve. Give it a try and feel the difference in your shoulders, core, and beyond! #KettlebellWindmills #ShoulderRehab #FunctionalStrength #MobilityMatters #KettlebellWorkouts

I'm back! Just a quick update, but an entire podcast episode is coming next week where I'll share the full low-down... After spending a week in the forest's silence, living with Buddhist monks at Birken Monastery outside Kamloops, BC, I feel grounded, connected, and present. No phones, no emails, just nature, reflection, and... well, a lot of time to explore my inner world. You know what I realized? Silence isn't empty—it’s full of answers. 🌲 When we hit pause on the noise of the world, we can truly hear our own thoughts and connect with the deeper part of ourselves. It’s amazing what a little introspection can do to reset the mind, body, and spirit. I encourage you to carve out a little quiet time, even if it's just for a few minutes each day. The power of reflection is real—sometimes, the best conversations happen in silence. 🙏💫 #MindfulLiving #Introspection #SilenceIsGolden #Gratitude #BirkenMonastery #ReflectAndReset #StayPresent

Bye for now! I’m going to be off grid for a week as I head to #Birken for a one week silent retreat. See you on the flip side! :) 🙏

🚨 New Episode Drops Tomorrow! 🚨⁠ ⁠ Want to live your best life? ⁠ ⁠ It's all about creating more F U N - Fueling Unstoppable Nerve! 💪 ⁠ ⁠ This kind of fun powers up your courage, boosts your confidence, and gives you the grit to tackle any challenge life throws. ⁠ ⁠ So, grab your favorite drink, get comfy, and consider how you can create more opportunities for this powerful fun in your life. ⁠ ⁠ What are you doing to Fuel Unstoppable Nerve today? 🤔🎉 ⁠ ⁠ Check out the episode via the link in my bio. ⁠ ⁠

Are you tired of the endless cycle of diet culture, feeling like your worth is tied to a number on the scale? It’s time to BREAK FREE. 💥 This week on *The 2% Solution*, I’m sitting down with the incredible Rachel Lavin (@rachellavinwellness), a body love educator, author of *The Doughnut Diaries*, and someone who knows firsthand the struggle of chasing the “perfect body.” At 40, Rachel hit a breaking point—and she’s here to share how she walked away from the size-zero mentality and embraced real happiness, self-love, and freedom from toxic expectations. 🙌 But here’s the thing: Rachel isn’t just about positive affirmations and feel-good vibes. She’s calling out the fitness industry for the lies it feeds us and offering real solutions for how to escape the trap. You won’t hear this anywhere else. ⚡ Curious? Ready to reclaim your body on your OWN terms? Then this is the episode for you. Click the link in the bio to listen now! 🎧 Let’s get honest about body love, breaking the rules, and creating a life where YOU are enough, just as you are. #2PercentSolution #BodyLove #DietCultureDropout #FitnessIndustryTruths #SelfLoveRevolution #PodcastLaunch

Congratulations to all the founding members who helped make Empowering Toastmasters an official @toastmastersofficial club. Curious about Toastmasters? 👇👇👇 You're Invited: Empower Your Entrepreneurial Spirit with Us! I'm stoked you're interested in joining our vibrant community at the Empowering Entrepreneurs Toastmasters Club! We engage in various activities, including public speaking workshops, networking events, and guest speaker sessions. It's an excellent opportunity to enhance your entrepreneurial skills and meet other passionate individuals. We're a diverse bunch, always ready to help each other nurture and grow our entrepreneurial passions - and we can't wait to welcome you into our fold! 📍 Every Monday evening, from 7 to 9 pm, you'll find us hanging out in Kerrisdale, Vancouver. Our meetings are a time of incredible learning, personal growth, and empowerment. We challenge each other to reach new peaks in our entrepreneurial journeys. We fill our meetings with electric speeches, helpful feedback, and opportunities to connect with people who think like you. So what're you waiting for? Let's kick those Monday blues to the curb with entrepreneurial excitement. Join us, share your journey, and let's take on the world of entrepreneurship together! If you have any additional questions, please let me know. I can't wait to see you at our next meeting!

Hey, 2% Collective! Ready to take a trip down the green path? 🌿 ⁠ ⁠ In today’s episode of the 2% Solution, we're diving deep into the world of cannabis—whether you call it Mary Jane, kush, sticky icky, or good old jazz cabbage. ⁠ ⁠ We're talking about the herb from the earth with the greatest worth! 😏⁠ ⁠ But this isn’t just about giggles and munchies—oh no! ⁠ ⁠ We’re breaking down what THC really means for your health. ⁠ ⁠ Whether you're a seasoned toker or think a joint connects your bones, this episode is packed with insights that might change your perspective.⁠ ⁠ So buckle up because it will be an educational, entertaining, and eye-opening ride. 🌿🍕⁠ ⁠ 🎧 Tap the link in bio to listen now!⁠ ⁠

We're open nesters again!⁠ ⁠ BTW, Being an "Empty Nester" versus an "Open Nester" is like choosing between seeing the glass half empty or half full—but with your kids' bedrooms!⁠ ⁠ My youngest, @brielynmanuel, is off to @westernuniversity! ⁠ ⁠ Entering the 'open nesters' stage as a dad is like riding an emotional rollercoaster—one minute, you’re fist-pumping with pride, and the next, you’re feeling that little tug on your heartstrings. ⁠ ⁠ We've always wanted to see our girls step out into the world fully empowered, confident, and ready to crush it. ⁠ ⁠ But man, it’s a bit of a bittersweet pill to swallow. ⁠ ⁠ It’s like, “Wow, they really don’t need me to fix that bike chain or help with homework anymore, huh?” ⁠ ⁠ But that’s the beauty of it. ⁠ ⁠ We’ve done our job and equipped them with everything they need, and now it’s their time to shine. ⁠ ⁠ So, yeah, it’s a mix of emotions, but mostly, it’s pure pride in seeing them lean into their greatness. ⁠ ⁠ It’s a reminder that, as parents, we’ve nailed it—even if it means getting used to a quieter home.⁠

It’s a new day. New week. New month. And what better way than to test with a max calorie test on the #EchoBike. Max calories in 10 minutes. 3,2,1 go! My total today was 165 calories. That was extra spicy!!! And as per my convo with @tara.robertson… “if I had to describe 10 minutes of F.U.N. - This world be it 👇👇👇 Fueling Unstoppable Nerve: Powering up your courage and confidence to take on any challenge.…

You know, as I’ve gotten older, I’ve ditched the lifting straps and belts. Sure, I might not lift as much as I used to, but I feel stronger—especially in my core. There’s something about going raw, gripping that bar with just your hands, and feeling every muscle work together. It’s powerful. That’s why I love deadlifts so much. They hit everything—no shortcuts, no crutches, just pure, functional strength. My numbers might not be as high, but the way I feel? Unbeatable. At the end of the day, lifting isn’t just about how much weight you can move. It’s about building real, resilient strength that lasts a lifetime. And for me, deadlifts are the perfect way to do that. #crossfit #2percentsolution

I can hardly believe it, but here we are—100,000 downloads in just 9 months! I’m beyond stoked and incredibly grateful for each and every one of you who’s tuned in, shared an episode, and supported this wild ride. You guys are the heart and soul of The 2% Solution, and I couldn’t have done it without you! This milestone isn’t just about numbers—it’s about the incredible community we’re building together. Every download, every listen, every share is a step forward in our collective journey to live 2% better every day. And let me tell you, this is just the beginning. We’ve got so much more to explore, discover, and achieve together. But I need your help to keep the momentum going. I’d love to hear your ideas for future episodes, the topics that fire you up, and the guests you’d love to hear from. Your feedback is what fuels this podcast, and I’m all ears. Let’s make the next 100,000 downloads even more epic! So, if you haven’t already, go ahead and check out the podcast—there’s something for everyone, whether you’re looking to boost your fitness, mindset, or just need a little motivation to get through the day. And if you’re loving what you hear, don’t forget to share it with your friends and leave a review—it’s like giving me a virtual high-five! Thank you from the bottom of my heart for being part of this journey. Let’s keep pushing those limits, growing together, and making each day just a little bit better. Stay strong, stay curious, and remember—this is only the beginning. Let’s keep thriving, 2% at a time! 🚀

We are so much more than a number on a scale. ⁠ ⁠ While that number often dominates our thoughts about health and fitness, it merely scratches the surface of our actual health story.⁠ ⁠ My latest podcast episode on The 2% Solution explores the fascinating world of body composition tests. ⁠ ⁠ These advanced methods, like MRI and DEXA scans, offer a more comprehensive and accurate picture of your health than any scale ever could.⁠ ⁠ 🔬 Here's what you'll discover:⁠ ⁠ 1. The intricate details of your body's composition - bones, muscles, and even hidden fat deposits you never knew existed.⁠ ⁠ 2. Why relying solely on your fitness tracker or scale might be misleading (I learned this lesson the hard way!)⁠ ⁠ 3. The game-changing methods for tracking body fat that go beyond traditional measurements.⁠ ⁠ As someone who has been on this fitness journey for 30+ years, I can't stress enough how understanding your body composition can revolutionize your approach to health. It's like gaining X-ray vision into your own body!⁠ ⁠ Ready to transcend the limitations of the scale and unlock a deeper understanding of your health? Tune in to "The 2% Solution," where I'll share insights that will transform how you approach fitness and help you reach your true potential.⁠ ⁠ The link to the episode is in my bio. ⁠ ⁠ I'd love to hear which body composition test intrigues you the most!

I’m super pumped to announce that I’m now a founding member of the Empowering Entrepreneurs Toastmasters Club here in Vancouver! 🎉 And guess what? I’m stepping up as a club mentor too—ready to guide, inspire, and help grow this incredible new club and it's beautiful members. 🚀 If you’re looking to level up your public speaking, sharpen your leadership chops, or just want to hang out with some awesome, like-minded entrepreneurs, you NEED to check us out! We’re meeting every Monday night from 7 to 9 pm in Kerrisdale (except those pesky holiday Mondays, of course!). It’s going to be a blast, and I’d love to see you there. This could be that next big leap you’ve been searching for! 💥 Let’s make magic happen together! ✨

🚀 Are you ready to unleash your LEGEND, or are you just coasting through life? 💥 ⁠ ⁠ Exclusively on The 2% Solution, we're delving into the journey from womb to tomb, revealing the keys to shaping a life of purpose and impact! 🌟⁠ ⁠ 🔥 Did you know that only 15% of people worldwide are engaged in their lives? It's time to break free from autopilot and start living intentionally!⁠ ⁠ 👉 Listen now for three game-changing takeaways:⁠ ⁠ 1. The science behind living with purpose (spoiler: it's linked to a longer, healthier life! 🧬)⁠ 2. Practical strategies to start living your legend TODAY 💪⁠ 3. How small, everyday actions can create a lasting legacy 🌱⁠ ⁠ Don't miss out on this life-altering episode! Hit that play button, and let's transform your life together.⁠ ⁠ Remember, warriors: life is what we make it. ⁠ ⁠ Are you ready to make yours legendary? 🎧🔥 ⁠ ⁠ #The2PercentSolution⁠ ⁠ 🎙️ To listen to the full episode, check the link in the bio. 🎙️

Did you know that 10 minutes of laughter can burn up to 40 calories? 😂⁠ ⁠ Here's to having a most epic weekend burning calories... ⁠ ⁠ #Throwback #📸

One of my favorite things about being a coach? ⁠ ⁠ I get to help people learn new things and, more importantly, shift their mindset of self-belief.⁠ ⁠ Sometimes, we believe we can't learn new things. ⁠ ⁠ Can't do hard things. ⁠ ⁠ Or, can't change.⁠ ⁠ With the right mentorship and a sprinkle of role modeling, perspective shifts occur. ⁠ ⁠ What was once deemed impossible suddenly becomes plausible, and with time, effort, and support, even achievable.⁠ ⁠ That's the moment when we shift to being a Champion of Change! ⁠ ⁠ REPOST c/of @crossfitbc ⁠ ⁠ Foundations graduate coming in 🔥HOT🔥⁠ ⁠ We can’t wait to see you in group classes, Gilles!

I'm looking for some feedback.⁠ ⁠ As my podcast approaches the milestone of 100,000 downloads and 135 episodes, I've been learning from you, my valued listeners, about the medium, your preferences, and what resonates. ⁠ ⁠ People seem to love my off-the-cuff moments when I spill tea on the goings-on in my life. ⁠ ⁠ So, I'm starting a new twice-a-month episode series called "Raw & Real Thursday Throwdowns." ⁠ ⁠ I'd love some feedback on the description below 👇👇👇⁠ ⁠ Throwdown Thursdays with Dai is where he gets “raw and real” on The 2% Solution Podcast. Twice a month, join Dai Manuel as he shares personal stories about the good, the bad, and the sweaty moments from his journey to live 2% better every day. It’s not just about his story—it’s about mentoring and learning together as the 2% Collective. Let’s grow together, one step at a time. ⁠ Thank you for your continued support!

🏋️‍♂️ Alright, fitness enthusiasts and high achievers! ⁠ ⁠ Grab your protein shakes because we've got three game-changing reasons why you NEED to tune into today's chat with the incredible @KatarinaPolonska:⁠ ⁠ 1. Discover the secret sauce to high-performance relationships and watch your success soar in your career and love life! It's like HIIT for your heart! 💪❤️⁠ ⁠ 2. Learn how this brilliant Oxford grad turned relationship coach uses science to transform your connections. It's like having a personal trainer for your relationships! 🧠🔬⁠ ⁠ 3. Uncover the bold steps to break free from society's relationship "shoulds" and build authentic, lasting connections. Time to flex those emotional muscles! 💯⁠ ⁠ Ready to level up your love life? Don't just stand there. ⁠ ⁠ Check out the link in my bio 🎧 ⁠

Ever hear the saying, "You are the average of the five people you spend the most time with"?⁠ ⁠ It’s not just a catchy phrase—it’s a powerful truth!⁠ ⁠ Now, imagine this: you’ve got a crew of motivated, like-minded people who challenge you, support you, and celebrate every single win alongside you. That’s where the magic happens!⁠ ⁠ When you’ve got the right people around you, suddenly, those big goals feel much closer, and those challenges seem way less daunting. ⁠ ⁠ And what about the journey? With the right community, it transforms into an adventure filled with laughter, shared victories, and the thrill of overcoming challenges together.⁠ ⁠ Whether you’re powering through a tough workout, tackling a business obstacle, or just navigating the ups and downs of life, remember, the right community can make all the difference. They are your safety net, your cheerleaders, and your source of strength. 🏋️‍♂️💼❤️⁠ ⁠ So, let me ask you: Who’s in your circle right now? Are they lifting you or dragging you down? It's time for some introspection and action. It's time to build a tribe that fuels your growth, spreads positivity like wildfire, and cheers you every step of the way.⁠ ⁠ It’s time to build a tribe that fuels your growth, spreads positivity like wildfire, and cheers you every step of the way.⁠ ⁠ Because when we come together, there’s nothing we can’t achieve. Let’s create connections that inspire us all to be our absolute best! 🙌⁠ ⁠ PS—Would you like to join me and the other Empowering Entrepreneurs at our Toastmasters meeting next Monday evening? DM me. ⁠ ⁠

Did you know I wrote a book called The Whole Life Fitness Manifesto? I’m beyond stoked to share some awesome news—I’m officially a published author, and the Whole Life Fitness Manifesto has been making waves and changing lives, and I couldn’t be prouder! 🙌 It teaches people how to navigate positive change with just 30 minutes of intentional time daily. Whether you’re just getting started on your fitness journey or ready to take things to the next level, this book is about making lasting changes—physically, mentally, and spiritually. And guess what? You can now listen to the whole thing, narrated by yours truly! 🎧 Check it out on Spotify: Listen via the link in my bio. I promise you’ll love it because it’s jam-packed with actionable tips, motivating stories, and a whole lot of heart. It’s all about helping you live your best life, one small step at a time, every day. So, grab those headphones, hit play, and let’s crush this journey together! 💪 #WholeLifeFitnessManifesto #2PercentSolution #AuthorLife #FitnessJourney #Inspiration #SpotifyNarration

Another fun Buddy Day is in the books! ⁠ ⁠ Thanks for joining us today, everyone!⁠ ⁠ 🚨FYI: Next Buddy Day: Saturday, September 21 @ 10:00 am 👯‍♀️💪🏼⁠ ⁠ #📷 @crossfitbc

Good vibes! Great friends! And another great night of connecting and conversation. 🙏 Shout out to @wearetheflyingpig — great eats last night!!!!

Who else is fed up with the same old fitness advice? 😩⁠ ⁠ Are you hitting the gym like a maniac but still not seeing the desired results?⁠ ⁠ What if I told you there’s a fitness tip that NO ONE is talking about—yet! 🤯⁠ ⁠ This simple strategy can transform your health and fitness journey, and guess what? ⁠ ⁠ It’s not about how hard you push yourself.⁠ ⁠ Tune in to the latest episode of The 2% Solution Podcast to uncover a game-changing secret. 💪✨⁠ ⁠ You’ll learn:⁠ ✅ Why slow and steady wins the fitness race (Spoiler: The tortoise was onto something!)⁠ ✅ How small, consistent efforts beat intense workouts every time (Yes, really!)⁠ ✅ Practical tips to build a sustainable fitness routine (No more burnout, folks!)⁠ ⁠ Get ready to bust some fitness myths and discover why less can be more. 🚀⁠ ⁠ 🎧 Listen now and start your journey to long-term fitness success! Link in bio.⁠ ⁠ Let's get fit, have fun, and maybe even laugh along the way.⁠ ⁠

Moment of truth, are you chasing those flashy quick fixes, or do you have the guts to stick around for the long haul? 😉 We’re in a world where everyone’s obsessed with going HARD, FAST, and ALL-IN, but here’s the deal: consistency beats intensity every. single. time. 1️⃣ Lasting Results Over Burnout Sure, anyone can go beast mode for a week, but what good is it if you end up crashing and burning? Consistency is what builds those habits that actually stick, leading to real, lasting transformations. 2️⃣ Mastery Through Repetition Yeah, intensity might help you win the sprint, but consistency wins the marathon. Repetition is the mother of skill, my friends. If you want to truly master something, you’ve got to show up daily—not just when the mood strikes. 3️⃣ Sustainable Growth, Not Quick Fixes Intensity might give you that sweet dopamine hit, but consistency? That’s where the steady, sustainable growth happens. Aka compound gains, people! The takeaway of this rant? Stop sprinting through life like it’s a race. Slow down, stay consistent, and watch the magic unfold.

What happens when a CFL linebacker trades in his helmet for a deeper sense of purpose? 🏈➡️💡 ⁠ ⁠ This week on The 2% Solution, we’re diving headfirst into the mind of the unstoppable Shea Emry (@sheaemry), who’s redefining what it means to be a warrior both on and off the field.⁠ ⁠ From bone-crushing tackles to breaking down the stigmas around mental health and masculinity, Shea is on a mission to challenge the norms and flip the script on what it means to be strong. 💪✨⁠ ⁠ But here’s the kicker: Is the path to true strength paved with vulnerability? Shea says YES, and he’s got the battle scars to prove it.⁠ ⁠ 💥 Ready to rethink your playbook on life? 💥 Tune in now! Link in bio. 🎧 ⁠ ⁠ And trust me, you’ll want to hit that subscribe button after hearing this one.⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #MensHealth #AdventureTherapy #SheaEmry #GreyCupChampion #AxeThrowing #CanadianFootballLeague #Wellmen #MensWellness #PlayTherapy #PersonalGrowth #MentalHealth #SportsTransition #MensAdventureClub #OutdoorActivities #MensSupport #Vulnerability #CommunityBuilding #SelfImprovement #Fitness #RecreationProgramming #WhistlerBC #SnowballFightExperience #AuthenticConnections #MensFitness #PersonalDevelopment #EmotionalWellBeing #MensMentalHealth #SportsRecovery #FitnessLeadership #MensEmpowerment

When I was 14, I found myself trapped in the cycle of obesity—a 14-year-old kid struggling with the physical, emotional, and social challenges that come with it. Carrying extra weight wasn't just about the physical discomfort or the looks from others; it was about the self-doubt that crept in, the confidence that always seemed just out of reach, and the frustration of feeling stuck in a body that didn’t reflect the person I wanted to be. One of the biggest culprits? Emotional eating. Food became my comfort, escape, and way of coping with the stress and emotions I didn’t yet know how to manage. But here’s the thing—those moments of comfort were fleeting, leaving me feeling worse in the long run. But I didn’t let that story end there. I chose to rewrite it. Through small, consistent changes and a lot of self-compassion, I transformed my health, mindset, and, ultimately, my life. And you can, too. If this resonates with you, or if you’re curious to hear more about how I broke free from the cycle of stress eating, check out the latest episode of the 2% Solution Podcast: "Stress Eating Debunked." We dive deep into emotional eating, how it starts, and most importantly, how to overcome it. Listen to this week's episode, "Stress Eating Debunked"- the link is in the bio. Remember, your past doesn’t define your future—it’s just the beginning of your comeback story!

🚨 New Podcast Alert! 🚨⁠ ⁠ Are you stress-eating your way through life? 🍫🍟 ⁠ ⁠ It's time to take control! ⁠ ⁠ Our latest episode of The 2% Solution dives deep into the WHY behind your cravings and HOW you can overcome them. 😱💪⁠ ⁠ 🎙️ Episode 132: Why Stress Makes You Overeat and What You Can Do About It⁠ ⁠ 🔑 Key Takeaways:⁠ ⁠ 1. The shocking role of cortisol—the "stress hormone"—in your eating habits.⁠ 2. Personal stories that hit home and make you realize you're not alone.⁠ 3. Science-backed strategies to break the cycle of stress eating.⁠ 4. Practical tips to manage stress and make healthier choices.⁠ ⁠ Don't let stress control your diet. Take charge and turn those cravings into mindful decisions. 🌟⁠ ⁠ 👉 Listen now and reclaim your healthy lifestyle!⁠ ⁠ Link in bio.⁠ ⁠ 🧠💥 This episode could be the game-changer you've been waiting for!⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #StressEating #EmotionalEating #MindfulEating #HealthyLifestyle #2PercentSolution #Cortisol #StressHormone #Overeating #StressManagement #HealthySnacks #Hydration #Sleep #Serotonin #ComfortFoods #WeightGain #StressReduction #EatingHabits #MentalHealth #PhysicalHealth #Meditation #DeepBreathing #Exercise #Cravings #Nutrition #AmericanPsychologicalAssociation #JournalOfObesity #MayoClinic #StressRelief #SelfCare #Wellness ⁠

A little reflecting and introspection to start the day. Have a great weekend! 📸 c/of @thelifeenhancers

🚨 ATTENTION PARENTS! 🚨 Is your child's snack drawer a ticking time bomb? 🍟🍫 The shocking truth about childhood obesity is here, and it's growing faster than ever! 😱 Join us on the latest episode of The 2% Solution Podcast as we dive headfirst into this health crisis sweeping the globe. 🌍 🎙️ Childhood Obesity: A Growing Problem That's Gaining Speed 🔑 Key Takeaways: 1. Alarming Stats: Discover the jaw-dropping numbers behind the rise of childhood obesity. 📊 2. Root Causes: Uncover why our kids are packing on the pounds—and it's not just the fast food! 🍔 3. Parental Influence: How your habits might make your kids fat—and what you can do to change it. 🏃‍♀️🥗 4. Actionable Strategies: Get practical tips to turn your little couch potatoes into fitness fanatics. 🥇 Don't miss this eye-opening episode! It's time to face the truth and take action for our kids' health. Let's stop making excuses and start making changes. 💪 👉 Listen Now and be the change your kids need! 🎧 Together, we can create a healthier future for our children. 🌟 🔗 Link in the Bio #childhoodobesity #healthcrisis #childnutrition #sedentarylifestyle #physicalactivity #healthyeating #parentalinfluence #childhooddiabetes #cardiovasculardiseases #mentalhealth #schoolprograms #screentime #fastfoodimpact #obesityprevention #familyhealth #exerciseforkids #weightmanagement #childhoodhealtheducation #obesitystatistics #communityhealth #pediatrichealth #healthyhabits #lifestylechanges #obesitysolutions #healthyfamilyroutines #childhoodweightloss #kidsfitness #youthhealth #nutritiontips #obesityawareness

🔥 Master the Turkish Get-Up! 🔥 Ready to level up your core strength and stability? Here’s a step-by-step guide to nail the Turkish Get-Up: 1️⃣ Start Lying Down: Lie on your back with a kettlebell in your right hand, arm fully extended. Bend your right knee, keeping your left leg straight. 2️⃣ Get to Elbow: Press the kettlebell up, rolling onto your left elbow. Keep your eyes on the kettlebell! 3️⃣ Move to Hand: Push up to your left hand. Your body should form a straight line from the kettlebell to your left hand. 4️⃣ Bridge Up: Lift your hips off the ground, creating a bridge. Sweep your left leg back to a kneeling position. 5️⃣ Lunge to Stand: Shift your weight and stand up tall, bringing the kettlebell overhead. That’s half the move! 6️⃣ Reverse: Slowly reverse the steps to return to the starting position, maintaining control and stability. 🔄 Repeat on the other side! 🌟 Tips: - Start light and focus on form. - Move slowly and deliberately. - Engage your core throughout. Give it a go and feel the full-body workout! 💪🏋️‍♂️ #TurkishGetUp #KettlebellTraining #FitnessGoals

One of my favorite spots with one of my favorite peeps… ❤️ @thelifeenhancers

A certain feeling comes over me when I finish a challenging, grueling workout... It’s a mix between "I’m a total beast!" and "I might need a nap in the middle of this gym floor." 💪😴 📸 c/of @thelifeenhancers 👟 c/of @strike_mvmnt 🩳 c/of ryu_apparel 🏋️‍♂️ @crossfitbc #BeastMode #NeedANap #VancouverFitness #YVRFitness #VancouverFit #YVRFit #VancouverWellness #YVRWellness #VancouverWorkout #YVRWorkout #VancouverGym #YVRGym #VancouverHealth #YVRHealth #VancouverLifestyle #YVRLifestyle #VancouverYoga #YVRYoga #VancouverPersonalTrainer #YVRPersonalTrainer #VancouverRunning #YVRRunning #VancouverFitFam #YVRFitFam #VancouverPilates #YVRPilates #VancouverCrossfit #YVRCrossfit #VancouverNutrition

🚨 Don’t Miss This Episode! 🚨 Are you ready to transform your health and wellness game? 🎧 Join us on the latest 2% Solution Podcast episode with the unstoppable Matty Christopherson! 🌟 From quitting alcohol to running an insane 125km, Matty’s journey is revolutionary. 🚀 Tap into his mind-blowing insights on: 🔥 Redefining health and fitness at 40+ 🔥 The secrets behind his successful health company, Opscotch 🔥 The incredible story of Project 125 and community support 🔥 Overcoming mental and physical challenges 🔥 The future of health innovation This is more than an interview; it’s a blueprint for a better you. 💪 Don’t just listen to this conversation with @matty_christopherson — experience the transformation. 👉 Tune in NOW and be inspired to take your 2% step towards greatness! Link in bio! #HealthRevolution #FitnessJourney #Opscotch #Project125 #WellnessWarrior #TransformYourLife #PodcastEpisode #2PercentSolution #MattyChristopherson #Inspiration #HealthInnovation #CommunitySupport

🚨 🔥 STOP SCROLLING! 🔥 Are you neglecting your body's NEED for recovery and mobility? 😱 I used to think heavy lifting and intense workouts were all that mattered—until my back gave out. 😔 In my latest episode of The 2% Solution Podcast, I share my personal journey from injury to thriving through the power of mobility and recovery. 🌟 Don't make the same mistake I did. Your body deserves better. Tune in NOW to learn how to avoid injuries, enhance performance, and achieve optimal health! 🏋️‍♂️🧘‍♂️ Link to the full episode in my bio.

Did you know that OVER 60% of folks feel disconnected despite being constantly plugged in online? Crazy, right? Let’s flip the script! You know, it’s the little moments that pack the biggest punch! 💥 Whether it’s that spontaneous laugh with a friend, a quick heart-to-heart, or a cozy evening walk, these gems enrich our lives. Take a sec today to unplug, be present, and make those small moments count. Trust me, your soul will do a happy dance! 💃🕺 #2PercentSolution #RealConnections #QualityTime #LiveFully #HeartfulLiving #DigitalDetox #Vancouver #dadbody #lifecoach #wellbeing #coach #mentor #mentalhealth 🕶️ c/of @eagleeyesoptics 👕 c/of @hollister 🧢 c/of @fit.integrated @jessebenson.official

Have you ever heard the saying, "You are the average of the five people you spend the most time with"? It’s true, and it’s powerful! By aligning yourself with a community of driven, passionate, and like-minded individuals, you set yourself up for success. Imagine having a circle that challenges you, supports you, and celebrates every win alongside you. That's the magic of association! When you have people around you who lift you higher, your goals seem more attainable, your challenges less daunting, and your journey more fulfilling. Whether it's pushing through a tough workout, tackling a business hurdle, or simply navigating life's ups and downs, the right community makes all the difference. 🏋️‍♂️💼❤️ So, take a moment to reflect—who’s in your circle? Are they propelling you towards your dreams or holding you back? It's time to cultivate a tribe that inspires growth, fosters positivity, and champions your success. Remember, together, we can achieve so much more. Here's to building connections that empower us to be our best selves! 🙌 #Toastmasters #PublicSpeaking #Leadership #Confidence #CommunicationSkills #Motivation #PersonalGrowth #Success #SelfImprovement #Inspiration #Goals #Mindset #ProfessionalDevelopment #SkillBuilding #Networking #PresentationSkills #Speech #Coach #Mentorship #CareerDevelopment #SelfDevelopment #Empowerment #LifeCoach #PositiveThinking #GoalSetting #SelfConfidence #Productivity #PublicSpeaker #Learning #PersonalSuccess

It’s been over 10 years since I did a split jerk of this weight… my protocols for the 40 plus athlete are dialled! Happy with my progress! If you’re over 40 and haven’t adapted how you train… energy management, improved vitality, faster recovery, better mobility and resilient hormonal health… we should have a convo. Drop me a DM. 🙏🙌

Someone asked me, if I were stranded on a desert island what book would I bring... ‘How to Build a Boat.’ — Steven Wright

🎙️ Ever feel like stress is taking over your life? Do you wake up tired, overwhelmed, and wondering why no amount of sleep or coffee can shake that constant fatigue? You might be dealing with a sneaky culprit called Cortisol! This so-called “stress hormone” is doing more damage than you think. Chronic high levels of cortisol can wreak havoc on your physical, mental, and spiritual health. We’re talking anxiety, depression, weight gain (especially around the belly!), weakened immune function, and even a sense of spiritual disconnection. 😱 But don’t worry! In this episode of The 2% Solution, we’re diving deep into the world of cortisol. We’re uncovering: - What is Cortisol?: The good, the bad, and the ugly. - Cortisol and Sleep: How disrupted sleep fuels this vicious cycle. - Health Impacts: The serious consequences of unregulated cortisol. - Regulation Strategies: Proven tips and tricks to keep your cortisol in check. - Supplements: The ones that actually work and how they can help you thrive. Plus, I’m sharing my personal battle with cortisol and how I turned things around. If you’ve ever felt like stress is running your life, this episode is a MUST LISTEN! 🎧 So, why continue suffering in silence? Take control of your health NOW! Hit that play button and discover how to turn cortisol from enemy to ally. Let’s thrive, not just survive. 💪 👉 [Listen Now - link is in the bio!] #CortisolCrisis #StressManagement #HealthAndWellness #MentalHealth #FitnessJourney #2PercentSolution #Podcast #WellnessTips #SelfCare #ThriveNotSurvive

Thumbs up baby! You got this @crossfitbc

Have you ever noticed how your morning sets the tone for the rest of your day? Starting with something positive, no matter how small, can create a ripple effect that benefits you and those around you. Taking a moment for yourself in the morning—whether it’s a few minutes of meditation, a walk, journaling, or simply enjoying a cup of coffee without distractions—sets the stage for a more focused, energized, and positive mindset. This simple act of self-care can transform your day, helping you tackle challenges with a clearer mind and a more resilient spirit. But it doesn’t stop there. Your positive energy is contagious. When you start your day on a high note, you naturally spread that positivity to others. Your interactions become more uplifting, your patience increases, and your ability to inspire those around you grows. Imagine the collective impact if we all began our days with a dose of positivity! So, tomorrow morning, choose to do something that makes you feel good. Remember, it’s not about the activity itself but the intention behind it. Prioritize your well-being, and watch how it creates a wave of positivity in your life and the lives of those you touch. Stay positive, stay inspired, and keep being the change you wish to see in the world! #MorningMotivation #PositiveVibes #SelfCare #BeTheChange #2PercentCollective

🚨 NEW EPISODE ALERT! 🚨⁠ ⁠ Are you tired of the same old fitness routines that don't work? 🤔⁠ ⁠ Greg Mack, a former nuclear engineer turned fitness guru, is here to shake things up! 💥 In our latest podcast episode, @exerciseproed reveals the shocking truths about exercise and why your current workout plan might do more harm than good. 😱⁠ ⁠ Key Takeaways:⁠ ⁠ 1. 🧠 Holistic Approach: Discover why understanding your body as an interconnected system is the key to better fitness outcomes.⁠ ⁠ 2. 📊 Importance of Data: Learn how collecting and analyzing data can revolutionize your fitness routine.⁠ ⁠ 3. 💪 Chronic Condition Management: Find out how personalized exercise programs can significantly improve your quality of life.⁠ ⁠ 4. 📚 Commitment to Learning: Why continuous education is crucial for all fitness professionals.⁠ ⁠ This episode is a must-listen if you're serious about taking your fitness to the next level! 🚀⁠ ⁠ 👂 Tune in now and transform your approach to fitness forever.⁠ ⁠ 🎧 [Link to Episode is in the Bio]

Joining Toastmasters has been a game-changer for my personal and professional growth. The skills, confidence, and connections I’ve gained are invaluable. If you’re ready to turbocharge your development, Toastmasters is the way to go! 🚀 Our newest club, #EmpoweringEntrepreneurs meets Mondays from 7 to 9pm in Kerrisdale (Vancouver). Wa@t to be my guest? DM me and I’ll share the details. Hope to host you soon! #PublicSpeaking #Leadership #PersonalGrowth #Toastmasters

Let’s talk about something super important – the people we keep close. Ever heard Jim Rohn’s quote, “You are the average of the five people you spend the most time with”? It’s a game-changer! Friendships aren’t just about having a good time (though that’s a big part of it!). They’re the backbone of our growth and success. The right friends? They lift us up, challenge us to be better, and cheer us on every step of the way. They’re the ones who push us to reach new heights and celebrate our wins like they’re their own. But here’s the kicker – the wrong influences can drag us down and sap our energy. So, it’s crucial to invest in meaningful friendships. Surround yourself with people who inspire you, support your dreams, and share your values. Your inner circle can be your secret weapon for becoming your best self. Choose wisely and cherish those relationships that make you better every day. Stay awesome and keep those positive vibes flowing! 💪🌟

Amazing all you can fit into a day… and this is just until 4pm! Next stop? Toastmasters! How’s your day going?

It's a great day for a ride! What's on your healthy-happy to-do list today? 🕶️ @eagleeyesoptics 🚲 @trekbikes Fixie 👟 @strike_mvmnt 🩳 RYU Apparel Inc. ❤️ @thelifeenhancers

🎙️ Exciting News! 🎙️ Hey everyone, it's Dai Manuel here, and I'm thrilled to announce the launch of our new weekly show, "2 Dads in a Lab,” hosted by my good friend @keithbilous and yours truly. 🎉 In each episode, Keith and I will dive into conversations that are not just relatable but also uplifting and educational. We're all about getting 2% better every day, and we want to share that journey with you. Whether you're looking for tips on personal growth, insights into navigating life's challenges, or just some good old-fashioned dad wisdom, we've got you covered. Tune in, join the conversation, and let's all strive for a life of continued growth and fulfillment together. 🚀✨ We will be live every Friday! #2DadsInALab #ContinuedGrowth #WeeklyShow #TuneIn

Unboxing my new @eagleeyesoptics sunglasses! First impressions: stylish, comfortable, and perfect for my active lifestyle. Don’t forget to use code DAVID25 for 25% off! #eagleeyespartner #unboxing #firstimpressions