The 5 AM Miracle with Jeff Sanders: Healthy Habits • Personal Development • Rockin' Productivity!

It's almost time for running season. Are you ready? This week's episode of The 5 AM Miracle features a thorough discussion on how to train for your first big race, from a 5K all the way up to a full marathon. ← Previous Episode Next Episode → Photo Credit: Jeff Sanders I have run about a dozen marathons and few ultramarathons in the last few years. Every race has taught me a little more about what it means to train well for a race and what it means to screw up badly. Predictably, I almost always realize I didn't trained enough and I didn't train properly. So, today I'm sharing 5 Do's and 5 Don'ts on how to prepare for your first big race. Tip of the Week For this week's tip I share 3 essential elements to brew high quality coffee and espresso: * Pristine water * Fresh roasted beans * The right grind * Water Before Coffee [my blog post] * Pura Vida Coffee [this is where I get my favorite organic beans] * How to Brew Coffee [article from the National Coffee Association] * Capresso Infinity Conical Burr Grinder [high-quality grinder at a low price] Featured Content In this episode, I share 5 Do's and 5 Don'ts on how to prepare for your first big race: * Why running at sunrise can be a great training tool. * How to create your ideal training plan. * How a heart rate monitor can make the whole process super easy. * Why you need to invest in the right gear. * Why it's okay to be terrible, even on race day. * How to mix up your training to be ready for anything. * How to love the entire process from the very beginning. Resources Mentioned in the Show * Ultramarathon Man [book by Dean Karnazes] * Finding Ultra [book by Rich Roll] * Eat & Run [book by Scott Jurek] * Born to Run [book by Christopher McDougall]

Are you living or existing? This week's episode of The 5 AM Miracle features my interview with Kimanzi Constable, author of the popular book, Are You Living or Existing?. ← Previous Episode Next Episode → Photo Credit: visualpanic via Compfight cc Kimanzi was recently featured as a guest blogger where he wrote about his amazing journey to lose an incredible amount of weight and run his first marathon. In today's interview we talk about how Kimanzi has overcome major challenges with his personal health, as well as in his business. Tip of the Week For this week's tip I answer a listener question. Nicole from Connecticut asks, “How can I tell my friends to stop watching so much TV? Don't they know that's how I get so much done?” * A Provocative and Intelligent Approach to Watching TV [blog post] Featured Content In this episode, I interview Kimanzi Constable and we discuss a wide variety of important topics: * How Kimanzi built a six-figure bread delivery business at age 19. * What inspired Kimanzi to write his book, Are You Living or Existing? * What the top 3 strategies are for living instead of existing. * How Kimanzi is moving his family from Wisconsin to Hawaii in a few weeks. * Why we should take action now instead of waiting for our big goals. * How Kimanzi went from 370 pounds to marathon runner in 4 months! * What has made the biggest impact in Kimanzi's life in the last 3 years. Resources Mentioned in the Show * Win a Free Hour of Coaching with Kimanzi [Tweet #5amKimanzi] * Kimanzi Constable [his website and blog] * Are You Living or Existing? [Kimanzi's book] * Amanda Hocking [fiction author] *

I cover many topics on my blog and podcast. In today's episode of The 5 AM Miracle I respond to some stellar questions, spanning many areas of interest, that have come directly from podcast listeners. ← Previous Episode Next Episode → Photo Credit: marfis75 via Compfight cc From eating 30 bananas a day to trying to stay productive while working overnight without any sleep, I attempt to shine a little light on some tough topics. Tip of the Week For this week's tip I answer a listener question. Tyler from St. Louis asks, “What books would you recommend to supplement your podcast?” * The Compound Effect by Darren Hardy * Finding Ultra by Rich Roll * Business Secrets of the Trappist Monks by August Turak Featured Content In this episode, I answer great listener questions: * Tan from Boston asks, “Omega Slow juicer or Vitamix blender? What's the difference and which would you recommend?“ * Diana from Minnesota asks, “How can I be more productive while working night shifts as a nurse?“ * Kendall from Chattanooga asks, “How many bananas a day do you eat? If you're not burning the carbs, is it still healthy to eat a lot of bananas?“ * Sarah from Nashville asks, “What do you think about Naked juices? Is there too much sugar?“ * Corey from Oklahoma asks, “Do you have any tips for keeping high energy, mental focus and being productive without sleep?“ * Jeffrey from Philadelphia asks, “What is the best habit for energy in the morning?“ * Jeffrey asks another great question, “How do you make money with your podcast and website?“ Resources Mentioned in the Show * Omega Slow Juicer [a really great slow juicer] * Vitamix Blender [my recommended blender] * Breakfast of Champions [episode #17 about smoothies] *

No matter how old you are, clueless-ness is a state of mind. In today's episode of The 5 AM Miracle Podcast I share how I identified my strengths, connected with my passions, and found my way after college. ← Previous Episode Next Episode → Photo Credit: Jeff Sanders The Penske truck in the picture is the truck my wife and I drove from Columbia, Missouri to Boston, Massachusetts just two months after I graduated college. This is the moment I officially entered the real world. Tip of the Week For this week's tip I share how to brainwash yourself with personal development. Featured Content In this episode, I share how to live with purpose after college. * Create a Thought Development Plan * Create a Personal Development Plan * Create a Global Development Plan “Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman Resources Mentioned in the Show * Earl Nightingale's “The Strangest Secret” [listen to the audio program] * StrengthsFinder 2.0 [book by Tom Rath] * Interview of August Turak [listen to episode #27] * The War of Art by Steven Pressfield [blog post] Announcements * If you have not yet joined The 5 am Club, you can easily do so today for free. When you join the club you will get a free copy of The 5 AM Miracle eBook, which shows you exactly how to wake up each morning with vigor and make enormous progress on your biggest goals. To join The 5 AM Club AND jump-start your morning, visit 5amMiracle.com. * For my next podcast episode I will be featuring questions from you! That's right, an entire episode devoted to answering listener questions. So, be sure to click the big red button below and leave a voicemail today. I will also take questions via email. Download the Transcript Here you have access to the word-for-word transcript of the entire episode of the podcast. Actually, it's the exact outline and script I use to record the show. Enjoy! Download the Transcript. Your Feedback If you enjoyed the show, please rate my podcast in iTunes and w...

Most of us are really bad at estimating time and planning for the future. In today's episode of The 5 AM Miracle Podcast I reveal why 25-year plans are worthless and how to prepare today for a future you can't predict. ← Previous Episode Next Episode → Photo Credit: Jeff Sanders Speaking of long-term plans . . . this picture of me is the product of an idea I had a year ago based on a goal to build a film/photography studio in my house. Mission accomplished. Tip of the Week For this week's tip I share what it means to live a bold life and stay true to yourself in the process. * Interview with August Turak [Episode #27 of The 5 AM Miracle Podcast] Featured Content In this episode, I share 7 strategies for how you can effectively plan your life: * Why 25-year plans are doomed for failure. * How to eliminate long-term planning without ditching ambitious goals. * How to visualize what you do with 7 effective life planning strategies. * Developing the skills today that you will certainly need tomorrow. * Living with a sense of urgency. * Focusing on what success really means: progress towards worthy ideals. * Implementing a new 12-week focus for goal achievement. Resources Mentioned in the Show * The Journey May Be Unpredictable, But You Can Do Something Now [blog post] * Getting Things Done [book by David Allen] * Graduated and Clueless [my book] * John Goddard [the world's greatest goal achiever] * Kayaks Down the Nile [book by John Goddard] * The Survivor [book by John Goddard] * Your Bucket List is Screaming Your Name [blog post] * My Skydiving Video [blog post] * 7 Life Planning Strategies Tha...

Why do I eat up to 15 bananas a day? You're about to find out! In today's episode of The 5 AM Miracle Podcast I share a dozen compelling reasons to eat more bananas. ← Previous Episode Next Episode → Photo Credit: ralph and jenny via Compfight cc It's true. I really do eat about 10-15 bananas every day — and some days I go as high as 30! The benefits of eating bananas are incredible and regardless of your current dietary choices, I think more bananas is just what the doctor ordered! Tip of the Week For this week's tip I share a quick guide to vitamins and supplements. * Daily Rituals and Michael Hyatt's Morning Routine [blog post by Jeff Sanders] * Do Vegans Need Vitamin B12? [blog post by Jeff Sanders] Featured Content In this episode, I reveal why everyone should eat more bananas: * They taste great! * They're very affordable * Easy to find year round * Plenty of healthy fiber * Great energy source * Easy to digest * Low in fat * Very filling * Great for athletes * Easy to transport * Can help overcome depression * Regulate blood sugar and increase mental alertness Resources Mentioned in the Show * How to Eat 30 Bananas a Day [blog post by Jeff Sanders] * The 80/10/10 Diet [book by Dr. Douglas N. Graham] Announcements * If you have not yet joined The 5 am Club, you can easily do so today for free. When you join the club you will get a free copy of The 5 AM Miracle eBook, which shows you exactly how to wake up each morning with vigor and make enormous progress on your biggest goals. To join The 5 AM Club AND jump-start your morning, visit 5amMiracle.com. * For my next podcast episode I will be sharing why a 25-year plan is useless and how you can prepare for your unknown future. Download the Transcript Here you have access to the word-for-word transcript of the entire episode of the podcast. Actually, it's the exact outline and script I use to record the show. Enjoy! Download the Transcript.

Are you a busy parent desperately in need of a better way to get through the day? In today's episode of The 5 AM Miracle Podcast I discuss parenting in my interview of Michael Mataluni. ← Previous Episode Next Episode → Photo Credit: Michael Mataluni Michael is an amazingly energetic parent who offers incredible advice in today's interview. He loves personal development as much as I do and he applies many life lessons to his role as a father and husband. If you are a parent who would love a few tips on how to make life a little easier, tune in for a great show! Tip of the Week For this week's tip I share why my podcast was horribly glitchy over the holidays and how it has everything to do with a lack of integrity and communication on the part of a company I trusted. * Holding Yourself to High Standards [blog post by Jeff Sanders] Featured Content In this episode, I interview Michael Mataluni and we discuss . . .  * What inspired Michael to start his own podcast about parenting. * What some of Michael's best strategies are for balancing home life with personal goals. * How Michael found his passion for parenting. * How Michael manages his time and activities with three kids at home. * Why Michael meditates daily and how it helps him focus and find clarity. * What the 3 distinct phases of parenting are and how you can benefit from knowing which phase you are in. * How Michael implements family meetings to maintain sanity and keep everyone on board. Resources Mentioned in the Show * The Greatness Zone Coaching Program [from Michael Mataluni] * Steven Covey's Big Rock Story [read the famous story] * Deep Energy 2.0 Podcast [hosted by Jim Butler] * Family Table Time [board game] * Neuro-linguistic Programming Video [hosted by Tony Robbins] Announcements * From now on you will be able to access these show note pages without the zeros. For example, this episode's show notes link is JeffSanders.com/29, as opposed to my previous structure which was JeffSanders.com/029. Although, both methods will work for any episode of the show. * If you have not yet joined The 5 am Club, you can easily do so today for free. When you join the club you will get a free copy of The 5 AM Miracle eBook, which shows you exactly how to wake up each morning with vigor and make enormous progress on your biggest goals.

Need a little more time for a great workout? In today's episode of The 5 AM Miracle Podcast I reveal how you can get a stellar workout in only a few explosive minutes each day. ← Previous Episode Next Episode → Photo Credit: Zach Dischner via Compfight cc I discovered burst training a few years ago from Dr. Josh Axe, a chiropractor here in Nashville, who is a huge advocate of getting the most from every workout. Burst training does just that. Tip of the Week This week's tip is how to optimize your energy every day with three effective strategies: * Start the day drinking 1 liter of water * Read something inspirational and think creatively * Give yourself a good project with not quite enough time * How to Overcome the Dreaded Afternoon Slump [blog post by Jeff Sanders] * Focus@Will [music for focus and productivity] Featured Content In this episode, I discuss . . . * Why I chose burst training as my primary exercise program while recovering from a running injury. * The simple exercises that combine to form a great burst training session. * How to do a session of burst training just about anywhere. * Why explosive exercise is likely the best kind for optimal health. * What equipment you need to optimize your exercise routine. * How you can reduce your weekly workouts to a very short time period. * Other easy exercises you can add to your workout to make it comprehensive and highly effective. Resources Mentioned in the Show * What is Burst Training? [blog post by Dr. Josh Axe] * Burst Training Video [hosted with Dr. Josh Axe] * The Dr. Axe Show Podcast [hosted by Dr. Josh Axe] * BurstFIT [Burst Training Program by Dr. Josh Axe] * Total Body Reinvention [blog post by Jeff Sanders] Announcements * First, If you have not yet joined The 5 am Club, you can easily do so today for free. When you join the club you will get a free copy of

Have you ever wondered how to attract incredible success in business and in life? This week's episode of The 5 AM Miracle Podcast features my interview with August Turak, author of Business Secrets of the Trappist Monks. ← Previous Episode Next Episode → Photo Credit: August Turak I'm not joking when I say that this book AND this interview are at the top of my favorites list. August Turak is an amazing man and you will certainly get a TON of value out of his advice, stories, and life lessons. Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the Transcript. The Tip of the Week My interview with August is longer than normal, so there is no tip this week. Featured Content In this episode, I interview August Turak and we discuss: * How August ended up spending a lot of time hanging out with monks. * What day-to-day life is like for a monk in an abbey. * Why August believes regular spiritual retreats are essential for business success. * What inspired August to write his book. * What it means to live with service and selflessness. * How to aim past the target in business and in life. * Why August believes personal development is the most important strategy in life. Resources Mentioned in the Show * August Turak [August's website] * @AugustTurak [August on Twitter] * August on Forbes [read articles by August on Forbes.com] * Business Secrets of the Trappist Monks [book by August Turak] * Mepkin Abbey [Trappist Monastery in South Carolina] * Monastic Guest Program [visiting Mepkin Abbey] * “We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle * Louis ...

Are you in need of a radical AND practical boost to your health? In today's episode of The 5 AM Miracle Podcast I reveal how to complete a functional juice feast without taking time off work. ← Previous Episode Next Episode → Photo Credit: SweetOnVeg via Compfight cc What is a juice feast? Great question. Think of it this way, imagine drinking a huge amount of fresh (and tasty!) vegetable juice, losing weight, and boosting your energy at the same time. The nutrients you ingest will provide more health benefits in 7 days than the average person gets in 60. Ready to hear more? Thought so. Download the Transcript Here you have access to the word-for-word transcript of the entire episode of the podcast. Actually, it's the exact outline and script I use to record the show. Enjoy! Download the Transcript. The Tip of the Week This week's tip is a quick discussion about my Top 3 Books for Plant-Based Diets: * The 80/10/10 Diet by Dr. Douglas N. Graham * The China Study by T. Colin Campbell, Ph.D. * Finding Ultra by Rich Roll (listen to my interview on Rich on Episode #21) Featured Content In this episode, I discuss: * What a juice feast is and WHY it's a life-changing experience. * What juicer would be best for you. * How to practically complete a juice feast while still maintaining your day job. * What options you have to get healthy quickly. * What ingredients are essential to get the best bang for your buck. * How long a juice feast should last to get the most benefits. * How often you could do a juice feast to maintain optimal health. Resources Mentioned in the Show * Jay Kordich [The Father of  Juicing] * The Juiceman's Power of Juicing [book by Jay Kordich] * Fat, Sick, and Nearly Dead [documentary about juicing] * JuiceFeasting.

What does it mean to be a real man? This week's episode of The 5 AM Miracle Podcast features an interview with Brett McKay, founder of The Art of Manliness. ← Previous Episode Next Episode → Photo Credit: Brett McKay If you've ever wanted to reconnect with the way things used to be — or embrace time-tested principles that lead to a better life — my guest today will be just what you are looking for. Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. The Tip of the Week This week's tip is how to improve your daily productivity by selecting the right kind of music. * Pandora * Focus@Will * Lindsey Stirling Featured Content In this episode, I interview Brett McKay and we discuss: * How Brett skipped the Bar exam after law school to start a blog. * What inspired Brett to launch The Art of Manliness. * What it means to discover the lost art of being a man in today's world. * The top 3 characteristics of being a man. * Why Brett is attracted to the way things used to be. * What attracts women to study the lost art of manliness. * How Brett begins his day, bright and early! Resources Mentioned in the Show * The Art Of Manliness [Brett's website] * The Art of Manliness Podcast [hosted by Brett McKay] * @ArtOfManliness [Brett on Twitter] * The Art of Manliness [Brett on Facebook] * Dr. Meg Jay [interviewed by Brett] * Freemasonry [world's first and largest fraternal organization] * Nick Offerman [actor] Announcements * Vote for The 5 AM Miracle on the 2nd Annual Stitcher Awards! * Secondly, If you have not yet joined The 5 am Club, you can easily do so today for free. When you join the club you will get a free copy of

I am not a fan of resolutions — but I am a HUGE fan of intentionally planning overly ambitious goals. In today's episode of The 5 AM Miracle Podcast I discuss how to plan and execute audacious goals for the new year! ← Previous Episode Next Episode → Photo Credit: ClickFlashPhotos / Nicki Varkevisser via Compfight cc Though I think this Les Brown quote is a little cheesy, it nails the theory behind setting big goals: “Shoot for the moon. Even if you miss, you'll land among the stars.” That's where we're heading in the new year, to the moon, at least metaphorically. Download the Transcript Here you have access to the word-for-word transcript of the entire episode of the podcast. Actually, it's the exact outline and script I use to record the show. Enjoy! Download the Transcript. The Tip of the Week This week's tip is how to optimize the holiday season with your family while maintaining your health and sanity. * Have a plan. * Share your plan with others and recruit them to join in. * Keep you schedule flexible, but always have some structure in place. Featured Content In this episode, I discuss how to plan for the new year. More specifically, I share . . . * How to plan for the upcoming year. * How to decide which goals to pursue and which to ditch. * How to effectively block little distractor-goals so you can focus on what matters. * What to do every day, week, month, and quarter to monitor your progress. * Who to turn to when you need support throughout the year. * How to let go of goals that just aren't bold enough. * How to celebrate when you've crossed the finish line! Resources Mentioned in the Show * Simon Sinek: How Great Leaders Inspire Action [TED Talk] * Start with WHY [book by Simon Sinek] * Man's Search for Meaning [book by Viktor Frankl] * “He who has a why to live for can bear almost any how.” [quote from Friedrich Nietzsche] * “Shoot for the moon. Even if you miss, you’ll land among the stars.” [quote from Les Brown] * Big Rocks Illustration in

Are you ready to ignite? This week's episode of The 5 AM Miracle Podcast features an interview with John Lee Dumas, host of the wildly popular podcast, Entrepreneur on Fire. ← Previous Episode Next Episode → Photo Credit: John Lee Dumas I may have met my match when it comes to a high-energy podcast host. John Lee Dumas is literally “on fire” with his abundant energy, personality, and incredible resources for entrepreneurs, podcasters, and ambitious goal-achievers. You will seriously love this interview! Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the script. The Tip of the Week This week's tip is how to integrate heart rate training into your workouts in order to make your workouts easier while getting better, strengthen your heart, and avoid injury. * Heart Rate Training ::: The New Healthy [blog post by Jeff Sanders] * Heart Rate Training [book by Roy Benson & Declan Connolly] * The Big Book of Endurance Training and Racing [book by Philip Maffetone] * Omron Heart Rate Monitor [affordable chest strap + watch] Featured Content In this episode I interview John Lee Dumas and we talk about: * What inspired John to start a 7-day-a-week podcast. * How John leverages his team to get more done than he ever could alone. * The exact digital tools John uses to organize his content. * How John's new program, Podcasters' Paradise (affiliate link), can help you launch your own podcast. * Why a mastermind group, like John's Fire Nation Elite, can boost your success. * How John begins his day at 5 am! * Which personal development tools John relies on for personal success.

Marriage can be tough, especially if the two of you are both high-achievers with BIG goals. In today's episode of The 5 AM Miracle Podcast I interview my wife, Tessa, and we talk productivity and marriage. ← Previous Episode Next Episode → Photo Credit: David Owens Of all the people I know, my wife is the only one who outworks me on a daily basis. Her productivity is astounding and her work ethic is even more impressive. That's why I invited Tessa on the podcast today to discuss how she gets it all done. Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the Transcript. The Tip of the Week This is the week of Thanksgiving in the United States so today's tip is how to create a permanent attitude of gratitude. I talk about how to eliminate scarcity thinking and how to train your brain to focus on abundance. Life is meant to be celebrated, not feared. There are so many things to be grateful for that it would be a waste of a great opportunity to ignore the blessings we all share every day. * The Power of Story [book by Jim Loehr] Featured Content In this episode, I interview my wife, Tessa, and we talk about: * How Tessa transitioned from teaching 8th grade math into coaching new teachers. * How she juggles a more-than-a-full-time job along with a Doctoral program. * How Tessa manages her energy to boost her daily output. * How she balances work and personal projects on a weekly basis. * Which tools Tessa relies on for optimal productivity. * What the ideal work environment looks like for her to get more done. * How Tessa begins her day more efficiently than anyone I've ever seen. Resources Mentioned in the Show * The New Teacher Project [parent company of the Nashville Teaching Fellows] * Doctorate in Education (Ed.D.) in Learning Organizations and Strategic Change [Lipscomb University in Nashville, TN] * Microsoft Outlook [calendar and task manager] * Nozbe [digital task manager] * The Necessity and Benefits of Sleep [blog post by Jeff Sanders]

This is the epitome of high-achievement. This week's episode of The 5 AM Miracle Podcast features an interview with Rich Roll, vegan ultra-endurance athlete and author of Finding Ultra. ← Previous Episode Next Episode → Photo Credit: Rich Roll Rich personally changed my life a year ago when I read his book and immediately made serious changes to my diet and exercise routine. Now, you have the opportunity to learn directly from Rich, hear his story, and be just as inspired by him as I am. Download the Script Here you have access to the script that I use to record each episode. This is not a complete word-for-word transcript, though it does provide you with a detailed account of what I do to produce every episode of this podcast. Download the Transcript. The Tip of the Week This week's tip reveals The Top 3 Mistakes to Avoid When Forming a New Habit. * Pushing way beyond your current abilities. * Making the process too complicated. * Believing the new habit will stick on Day 1. Featured Content In this episode, I interview Rich Roll and we talk about: * The moment that changed Rich's life and how he quickly became a world-renown athletic phenomena. * How Rich overcame alcoholism to eventually run his first Ironman. * How a 7-day juice cleanse revolutionized his health. * How Rich mentally and physically prepared himself for a double IRONMAN race. * How his book, Finding Ultra, can inspire you to make small changes with big results. * How starting every morning with a Vitamix smoothie can transform your health. * How you can learn directly from Rich in his eCourse: The Ultimate Guide To Plant-Based Nutrition. Resources Mentioned in the Show * RichRoll.com [Rich's website] * The Rich Roll Podcast [hosted by Rich] * IRONMAN World Championship [Kona, Hawaii] * Ultraman [World Championship Hawaii]