The Ev Daily

The Ev Daily

anchor.fm/evantcook
The Ev Daily, hosted by Head Down Heart Up founder Evan T. Cook, dances between the philosophical and the practical to bring you the best strategies, insight and inspiration. I (Ev) am on a mission to help filter out the hype and hyperbole. I want to make food, fitness, and lifestyle strategies so stupidly simple that it feels easy to do more of what works and less of what doesn’t. If you’re ready to stop SETTING goals and actually start REACHING them, well, you just might want to listen in🕺
EvD60: Pause and Reflect
Apr 23 • 3 min
Time to create some space to figure the future of The Ev Daily!
EvD59: What’s a Backlog?
Apr 20 • 3 min
If you’ve been listening in over the past few episodes, you should now have a better understanding of where you are, where you want to go, and why. Now, let’s introduce you to the concept of the “Backlog” - the “how” you’re going to bring your goals to…
EvD58: Not Today
Apr 19 • 2 min
Don’t quit. Don’t give up. Don’t give in. Not today.
EvD57: Go Below The Surface
Apr 18 • 3 min
Over the last two days, we looked at where you are and where you want to go. Now it’s time to go below the surface and figure out WHY! 5 Whys Exercise: https://www.headdownheartup.com/5whys
EvD56: Where Do You Want To Go?
Apr 17 • 2 min
Today, we take the next step in the Perfect Fitness Framework. Now that you have an idea of where you are, let’s start to look at where you want to go!
EvD55: Assess The Situation
Apr 16 • 3 min
Today, let’s talk about the cornerstone of getting started with The Perfect Fitness Framework.
EvD54: An Introduction to The Perfect Fitness Framework
Apr 13 • 3 min
Every so often I mention the Perfect Fitness Framework. Well, let’s take the next few days to talk about what this is and how you can bring it to life in your own life
EvD53: Goldilocks
Apr 12 • 3 min
Today, we learn a thing or two from Goldilocks and her pursuit of finding that thing that’s juuuust right.
EvD52: Doing Less of What Doesn’t Requires More of What Does
Apr 11 • 3 min
Today, let’s talk about the reasons why we simply cannot focus exclusively on cutting out what isn’t working and what to do instead.
EvD51: Shaping A Path To Cut Out Sugar
Apr 10 • 3 min
Today, we talk about why cutting out sugar cold turkey rarely works and how one of my favorite “frosting” recipes can help!
EvD50: You Need A Reason To Change
Apr 9 • 3 min
Today, just a quick reminder that change does not happen accidentally.
EvD49: The Quick Reset
Apr 8 • 3 min
Today, we talk about using The Quick Reset, both as a practice and a mindset, to keep us in the game.
EvD48: Reaching Your Goals Won’t Make You Happy
Apr 7 • 3 min
Today, let’s talk about how little happiness we get from “getting” our goals and what we can focus on instead. I’m bringing the heat today folks so this is not a EvD you want to miss!
EvD47: Is Your Food/Fitness Program Really “Working?”
Apr 6 • 3 min
Today, let’s look at whether or not your Food, Fitness and Lifestyle plan is really working and why it’s important to prioritize developing skills, habits, and behaviors over prescriptive plans or programs
EvD46: If you don’t use it…
Apr 5 • 3 min
Today, we look at one of the easiest things we can do to deal with an age-related decline in our metabolism.
EvD45: Your Body Just Wants To Keep You Alive!
Apr 4 • 3 min
Today, let’s see if we can change your perspective a bit to help develop a little more empathy, love, and respect for this body you’ve been given.
EvD44: A Pre-Workout Primer and my Three Favorites
Apr 3 • 3 min
Today, I let you in on my favorite pre-workout supplements and how to figure out if a pre-workout is right for you! Quick links to the supplements I mentioned (affiliate links!): Onnit Total Strength: onnit.sjv.io/c/368210/349603/5155 Onnit Shroomtech…
EvD43: The Three-Day Principle
Apr 2 • 3 min
Today, we look at one of my favorite practical habit-building strategies.
EvD42: Steal This Breakfast Recipe
Apr 1 • 3 min
Today, I give you my super simple breakfast meal prep recipe that I use each week!
EvD41: Stop Focusing on Weight Loss
Mar 31 • 3 min
Today, let’s get away from perpetual dieter’s syndrome (yes I made that up, yes I’m sticking with it) and focus on something a bit more freeing and fun than “weight loss.”
EvD40: Build Your Foundation, Then Optimize
Mar 30 • 3 min
Today, a quick reminder to focus on your foundation (the 80) before trying to optimize (the 20).
EvD39: What’s the Alternative?
Mar 29 • 3 min
Team, before you call it quits ask yourself this question.
EvD38: Nature’s Chill Pill
Mar 28 • 3 min
Today, I’ll walk you through a super quick exercise that activates nature’s very own chill pill.
EvD37: Take your MEDs
Mar 27 • 3 min
Today, let’s talk about the importance of getting your daily dose. Of what, you might ask? Listen in for more!
EvD36: The Awesome vs. The Awful
Mar 26 • 3 min
Today, let’s see if we can find was to focus more on what we want to do (approach) versus not do (avoid)!
EvD35: A Nutrition Strategy To Optimize Recovery
Mar 25 • 3 min
Today, we look at how we can leverage our approach to food and nutrition to optimize our recovery.
EvD34: Do It Anyways
Mar 24 • 2 min
Today, we look at what to do when we just don’t feel like doing it.
EvD33: From CAN Do, To WILL Do
Mar 23 • 3 min
Today, we take the two questions from yesterday and take them one step further by transitioning from intent to ACTION!
EvD32: Two Questions To Start Asking Daily
Mar 22 • 2 min
Today, we talk about the two questions, that when asked daily, could completely change your life.
EvD32: My Not-So-Secret Power Smoothie Strategy
Mar 21 • 3 min
Today, I confess my love of a good smoothie (shout out to the Currito Jimmy Carter) and how smoothies can be a game-changer in your food, fitness, and lifestyle goals.
EvD30: WTF is OTAAT!?
Mar 20 • 3 min
Today, we talk about my favorite strategy to move closer to your food and fitness goals (or really any goals in your life for that matter). Even if you’ve never heard of OTAAT, I bet you won’t be surprised about what it represents.
EvD29: Macro Consistency, Micro Intensity
Mar 19 • 3 min
Today, we add some context to the “Consistency over Intensty” discussion as we talk about how both, when applied correctly, are critical pieces to achieving your goals.
EvD28: A Little Further, A Little Faster
Mar 18 • 2 min
Today, let’s talk more about iterative, incremental changes as we find ways to go a little further and a little faster!
EvD27: Enjoy The Journey
Mar 17 • 3 min
Today, we appreciate the process of becoming the type of person who deserves to have the things we want in our lives by focusing less on the outcome and more on your day-to-day behaviors👊
EvD26: Freestyle Friday
Mar 16 • 3 min
Today, I went into this with nothing planned but ended up touching on the importance of ”space days.” Use these days to reassess, recalibrate, ad pick your head up for a moment to make sure you’re doing more of what’s working and less of what isn’t.
EvD25: Sore Is The Enemy
Mar 15 • 4 min
Today, we consider maybe, just maybe, our level of soreness following a workout or training session isn’t the best indicator of ”good.” Is being sore after a workout a ”good” thing? Listen in as I explain why you might want to reconsider if you think it…
EvD24: It’s All Your Fault
Mar 14 • 3 min
Today, it’s time to own up to your life. That’s right, 100% responsibility plus acknowledging that it’s all your fault. Here’s why that’s the best news you’ll hear today.
EvD23: Prioritize Like Warren Buffet
Mar 13 • 4 min
Today, we talk about the two central tenants of the Perfect Fitness Framework and I take you through a 3-step prioritization strategy used by none other than Warren Buffett’s (yeah, THAT Warren Buffet).
EvD22: Become Proficient In The Kitchen
Mar 12 • 2 min
Today, we look at the practicality of learning as developing basic cooking and kitchen skills and how this directly supports our food, fitness, and lifestyle goals.
EvD21: Listen To Your Body
Mar 11 • 3 min
Today, I answer the question of “How do I know if I’m overdoing it, if I’m doing too much, if I’m going to the gym too much?”
EvD20: Desperation vs. Exploration
Mar 10 • 4 min
Today on The Ev Daily we take this “mindset” conversation a bit deeper by looking at living from a place of desperation versus exploration. I brought the 🔥🔥🔥 on this one so you do not want to miss this!
EvD19: Inaction Vs. In Action
Mar 9 • 3 min
Today, we build on yesterday’s topic of choosing to focus on what we can do and how to create the space and opportunity to go from in action to being in action.
EvD18: What CAN you do?
Mar 8 • 3 min
Today, we keep our focus on our mindset by the subtle shift in focusing on what we CAN do instead of what we can’t.
EvD17: Do something, anything.
Mar 7 • 4 min
Today, we power through a quick Wednesday check-in and move right into embracing the fact that a little bit o’ something is better than a whole lotta nothing!
EvD16: One Thing At A Time.
Mar 6 • 3 min
Today, you might start noticing a trend in the things I talk about as we embrace consistency over intensity by focusing on ONE Thing At A Time🕺
EvD15: Slow Down
Mar 5 • 3 min
Today, I encourage you to adjust your expectations (not necessarily lower them) so you can slow down, create some space, and maybe, just maybe, have little fun along the way.
EvD14: Stress, RECOVERY, Adaption
Mar 4 • 3 min
Today, we talk about the cyclical nature of life, particularly the Stress-Recovery-Adaption cycle. Hint: you can’t skip out on the recovery aspect and expect your body to adapt!
EvD13: Pick One Thing
Mar 3 • 3 min
Today, we avoid all hype and hyperbole and keep things super simple. We go back to basics with a focus on just ONE thing at a time. Remember, you can do anything and everything you want, just not all at once.
EvD12: Set the Tone, Set the Pace
Mar 2 • 3 min
Today, we find a way to set the tone and set the pace for the rest of the weekend by doing a little planning ahead. Doing so might just make all the difference. Enjoy🕺
EvD11: An Intro into Systems & Schedules
Mar 1 • 3 min
Today, we take a quick look at how systems and scheduling can help us with our food and fitness goals.
EvD10: Celebrate!
Feb 28 • 3 min
Today, well, today is my birthday people and while I appreciate every day for the blessing it is, it’s hard not to CELEBRATE when 365 of them come together🙌 So, that’s what’s we’re going to do. But let’s not forget our Wednesday check-in as we calibrate…
EvD9: Find Your Parallels
Feb 27 • 3 min
Nothing exists in isolation. How can you take what’s working in one area of your life and apply that to another?
EvD8: Focus on what matters
Feb 26 • 3 min
Today, we look at the power and importance of focusing on what truly matters to us and identifying our ONE thing.
EvD7: The Power of Patience
Feb 25 • 3 min
Let’s build off yesterday’s episode as we appreciate the power of patience and why it’s so important to our progress and, ultimately, our success.
EvD6: New Level, New Challenges
Feb 24 • 2 min
Today we acknowledge that every new level brings a whole new set of challenegs (and why this is a good thing!)
EvD5: Friday Focus
Feb 23 • 3 min
Ev Daily - Fri02.23.2018
EvD4: The Gap
Feb 22 • 2 min
Today on The Ev Daily we talk about THE GAP between both where we are and where we’re going as well as where we are and from where we came🕺
EvD3: Wednesday Check-In
Feb 21 • 2 min
Today, we use the Wednesday Check-In to help build on the momentum we’ve built on Monday and Tuesday and make sure we’re moving in the “right” direction.
EvD2: A Little More, A Little Better
Feb 20 • 2 min
Today, we build on the Monday Momentum we focused on yesterday and find ways to do a little more or a little better.
EvD1: The Power of Little Wins
Feb 19 • 6 min
Today, we bring a little Monday Motivation as we find ways to capture those little wins. We have a call in front the wonder Anji Ray. And from her we’re inspired to talk about the important and power in paying it forward🙌
Home Gym Equipment Essentials
Feb 17 • 4 min
Setting up your environment for success is one of the best ways to be, well, successful. Having equipment available at your Home is essential to building or maintaining your fitness habit. Here are 4 pieces of equipment I recommend to get you started.
Stay Committed To Your Goals
Feb 15 • 8 min
Pt1: Why You Can’t Seem To Stay Committed To Your Goals (& what to do about it) • Pt2: Why You Can’t Seem To Stay Committed To Your Goals (& what to do about it) • Signing Off✌️