module 2

Lesson 4

 Build a Confident Mind & Body (Pt. 2)


Not long ago I was discussing productivity routines and habits with 15 different startup founders and entrepreneurs here in San Francisco and my hometown of Toronto. 

I asked the following:

The results are striking. I expected most to say yes, but not 100%. 

Working out is one of the single greatest mood enhancers you can do.

I can be having the worst day. Maybe I'm low on energy, maybe I got rejected from a proposal, maybe I failed at something and am feeling low on confidence.

We all have these moments, but going to the gym and having an awesome workout immediately flips my mood around, almost without fail.  Why does that happen?

What happens when you workout

When we workout, our body releases two powerful hormones.


(Brain derived neutrophic factor) 

  • “BDNF is like Miracle-Gro for your brain.” That’s how Harvard psychiatrist John Ratey describes brain-derived neurotrophic factor (BDNF).
  • It is a powerful protein that stimulates production of new brain cells and strengthens existing ones. 

Beta Endorphins

  • Beta Endorphins are the guys that make you feel super awesome after a workout. They are essentially released as a painkiller by your body to alleviate some of the pain associated with physical exercise. 
  •  These are the mood changers, the ones that put you in a really positive place and ramp up your confidence. 

These two represent a pretty powerful one, two combo when they hit us.

The best way to get them is via exercise.

 When you're more confident your less likely to procrastinate and less likely to let fear get in the way of you doing something. 

Working out once will release these temporarily, but working out routinely will have these firing all the time and keep us in a far more confident and productive state.

It's why fitness is a keystone habit of high performers and should be one of yours too.

Aside from so many other positive effects it has on us, it's a must to maintain our moods and energy in a highly elevated state. 

Almost every successful entrepreneur and startup founder I've ever talked to takes their fitness routine seriously for this exact reason. 


You have just over ten thousand minutes given to you each week. 

If we take out about 3000 of those minutes for sleep (assuming 7-8 hours of sleep each night) you still have 7000 minutes left of which you can spend.

Can you spare 90 of those 7000 minutes?

That's all you really need if we do things properly.​

Remember our friends of BDNF and beta-endorphins above? Well, we can activate those in as little as 10 minutes, the key is to do a routine with HIGH intensity.

Your objective should be to get in, give the workout everything you got and then get out. 

The higher​ we can crank up the intensity of the effort we put in (while still being smart on our own limits), the greater the response in beta-endorphins as pictured above.


Specific exercises are also known to give  a much higher hormone response as they call a greater demand from a wide variety of muscles.

If you want the best results in the shortest amounts of time, add the following to some of your workouts. 

Weighted Exercises:

  • Deadlifts
  • check
    Front Squats or Back Squats
  • check
    Kettle-bell Swings
  • check
    Pull-ups or chin-ups
  • check
    Barbell bench press
  • check
    Barbell Rows

Body-weight Exercises:

  • Interval sprints
  • check
    Stair runs
  • check
    Fast paced sport (soccer, hockey etc)
  • check
    Pull-ups or chin-ups
  • check
    Pushups (especially Plyo pushups)
  • check
    Jumping Squats

The most important thing is working out period. Find what you can stick with and what you love doing. 


In the video I mentioned how starting your day with mobility stretching will get your energy fired up.  Not only that, it will keep your muscles loose and avoid tightness and soreness. 

Here's the exact routine I use. It hits almost every muscle group and when done everyday will leave you feeling great. 

2 of 4

Module 2 Complete! 

  • This entire module was built to get you understanding how confidence works and how to make sure your tank is fully charged.
  • There is a lot here. Take some time to digest this and find ways to implement it in your own life.
  • Once your ready, let's proceed onto getting you focused and mentally tough. 

2024 EverProductive. All rights Reserved