NOTE: For a greater reading experience, turn on image display in your email settings.

If you remember from last week’s Monday Motivation With Mike I briefly mentioned my longing for suffering.

What was said:

“…I’m referring to INTENSE ASS workouts, “suffer sessions” as I refer to them as. Not your typical routine, not to be done everyday, separate from your regular workouts. Only 1-2x per week, 20-40 minutes TOPS. Character building workouts baby— trying to make yourself quit…”

Last June, In Puerto Rico, I spoke at the Billion Dollar Sellers Summit about this very topic. This was my 2nd BDSS serving as the event’s fitness trainer, but 1st to speak at.

This room full of millionaires needed more than just Motivational Mike. They don’t need motivation, what they are looking for here at this event is more ways set themselves apart.

There’s nothing on this planet that will have a better ROI (other than investing in your relationships like mentioned in my newsletter titled “Live Full. DIE EMPTY”) than suffering.

While I wasn’t too thrilled with my presentation, the message, as you’ll see below, is as good as it gets.

Pay close attention and I promise you’ll see how we can take your life to a whole ‘nother level, too.

• 💪🏽Physically

• 🧠Mentally

• ❤️‍🩹Emotionally

• 💰And yes, by default, as a byproduct, it can also pay dividends financially, too.

First, let’s define what a “suffer session” is because, no, not all workouts are created equal.

Can you talk? Does it look like I wanna talk to anyone?!

The easiest way to measure whether or not you’re in suffer mode— no matter what your fitness level is— can you have a full blown conversation?

If you can only muster but a word or two, and you’re annoyed that someone even has the audacity to speak to you then you are precisely where you need to be to set fire to your neurochemicals:

• Endorphins— Hard, intense workouts stimulate the release of endorphins as a response to stress, helping to reduce pain perception and create a sense of well-being. This can contribute to improved mood, reduced stress, and increased motivation to exercise regularly.

• Dopamine— a neurotransmitter associated with pleasure, reward, and motivation. Suffer sessions can trigger dopamine release, enhancing feelings of accomplishment and reward, reinforcing continued exercise and goal achievement.

• Serotonin— Balanced serotonin levels promote feelings of happiness, contentment, and emotional stability, while imbalances can contribute to depression and anxiety. Physical activity, especially intense workouts, can boost serotonin levels.

• Norepinephrine— Intense workouts elevate the natural chemical aiding in the body's ability to respond and adapt to physical challenges or stressors. Its release heightens focus, alertness, and preparedness, ensuring an individual can respond rapidly to external stimuli.

Do y’all notice a common theme here?

All of the above will help contribute to an improved mood, an overall more optimal sense of happiness.

Happy people perform better. They love harder. They live longer.

It’s science! Not rocket science, but science nonetheless.

Time under tension, y’all. Your ability to push through the burn and not quit at the first sign of discomfort. Doing the exact opposite, embracing the discomfort, you must be willing to get comfortable being uncomfortable.

The harder you push the better mood you’re in. The better mood you’re in, the more focused you can be, the more focused you are, the sharper you can be for yourself, your family, your staff, customers, etc.

Y’all, SUFFERING in the gym also promotes neurogenesis-- the brain's ability to create new neurons. Especially in the hippocampus, which is responsible for memory and learning. Suffering also increases your ability to effectively learn and actually retain what you just learned!

Hold on y’all, this is getting out of control.

So intense ass workouts:

• 😃Boosts your mood and overall mental well-being.​

• 💥Grows new neurons, specifically in the hippocampus increasing memory capacity and information retention.​

• 🔥All of which can increase work productivity and engagement, along with enhancing overall cognitive function and performance.​

So you’re happier, more focused, learn and retain info better, and work harder?!​

Bruh. It's not even close, the data is staggering, those who SUFFER in the gym, also work harder outside of it.

Now, before I continue, because I know you’re dying to ask, yes you can also book me to speak at your next event or to your team (sports or corporate). Reply directly to this email for inquiries.

Moving right along, true suffer sessions are not to be done everyday. If done correctly, your body won’t be able to handle these type of workouts every day.

So think 1-2x per week. For no longer than 20-40 minutes at a time. Trust me, if you’re pushing yourself the way you should, the way I look in the pictures above, then you’ll only need and won’t be able to handle much more than 20-40 minutes at a time.

I’ll get into several examples of what some of my suffer sessions look like in this week’s Wednesday Hump Day Pump Day newsletter. So keep your eyes peeled and your ears open Wed morning.

Hope you enjoyed today and understand the insane value that busting your ass can bring to your life. Don’t be scared, push yo’self and enjoy the life results.

And please never forget:

Sometimes our elevation requires isolation. So don't be afraid to work on yourself, BY YOURSELF. Much love, mi gente!

- Mike O’Hara

PS

Did you know my client, Kevin King AKA “Tha KING” AKA “The LeBron James of Amazon” just so happens to be the event organizer for the Billion Dollar Sellers Summit and not too long ago he also started his own newsletter? He’s actually the inspiration behind mine! If you’re into selling products online, you have to subscribe.

And don’t forget to vote again, Friday is in the lead but it’s a close race between these three: