Welcome back my friends to another episode of best hour of their day. I gotta say this selfishly. I put this podcast out because of the amazing people I get to be in touch with the amazing people I get to talk to you guys will recognize the games athletes. The Austin maleo lows the Spencer handles, but you'll also see some of the best coaches in the world and while their names may not be as recognizable.The fact that I call them friends in the fact that I get to sit down and chat with them for an hour is just something that I'm so grateful for and speaking of grateful and I tell you a quick story about the guests that I have on here because you may not recognize his name, but I can promise you it filled devote the 30 or 40 minutes to listening to this episode is you're going to leave a more grateful person. I am on an effort I said it. Goal at the beginning of 2019 of reading a hundred books and it was super lofty and I'm chipping away. I'm in the mid-70s right now and full disclosure. I listen to a lot of those books as well. But I'm constantly listening and reading and trying to find new books and I stumbled upon this author Mark richt lau and I didn't know him but I downloaded his book and he's got so many great books. But the first one that I downloaded was the life changing power of gratitude. Jude and it was something about the way he wrote it something about how simple and easy it was that really resonated with me and we talked about it in this interview, but it's just what amazing coaches and amazing human beings. Do they take this complex subject something that's overwhelming. That's daunting and they break it down and make it simple whether it's coaching CrossFit becoming a better athlete or simply being more grateful. The best in the world take a complex subject and they keep it simple stupid. So first of all, listen to the interview secondly go check out his books. He's got quite a few books out there at this point now months later. I've also read his 30 days of change your habits change your life. I've read some of his other books out there from jobless to Amazon bestseller to how to become a people magnet to love yourself first. I'll tell you what It seems kind of cheesy. It seems kind of cliche. It seems like this dude's just putting a BS. He's not he clearly lives it. He's been nothing but supportive of the podcast. He's been he welcomed me with open arms. I reached out. Hey, can I interview? He was right on board with it. He's talks about checking out CrossFit to which is what I really liked about him. But even cooler. Here's what we're going to do. We're going to do a little giveaway along with Mark as you know, we always post Is of our guests on our social media at best our of their day, here's what I want you to do go to today's picture or go back and find an if you're listening to this a little bit later, you're going to see the picture of Mark and I want you to tag three of your friends that you think would also enjoy this episode and we're going to pick two winners at random. So all you have to do is tag 3 friends, but we're going to pick two winners at random and Marcus told us he will send out an autographed copy of his book 30. Is to being more productive to our two winners. How cool is that? Couldn't be any easier good or social media on Instagram at best our of their day. Hey, if you don't already like us or follow us or whatever you do on Instagram, please do that. But then when you do that tag, 3 friends, no big deal just tagged them. They're going to love it. They're going to get an opportunity to hear Mark talk you guys, you know gratitude is a super important aspect of my life. I have a To journal now thanks to Mark and I write three things every morning and three things every evening that I'm grateful for and it's all because of this guy so stay tuned. Listen to my chat. He's over in Spain the connections pretty good though. I'm excited for it hit us up and enjoy much. Love to Mark. Once again. Thanks so much for being on here. I'm proud to know call you a friend Mark richt Lau. All right. We're recording Mark. Welcome to the show. It's it's a really cool for me to have you on because like I was saying before him the red eye red marks book the life changing power of gratitude. Yes. Exactly. I read that book recently and it really hit home for me. I've read a lot about gratitude and I've tried to practice myself, but I don't know why but your book really resonated with me who you still there. I'm there you okay. You got frozen here a moment. Next unfortunately, although it's all right. He's in Spain right now. I'm in my closet in Florida. So but it's really cool to have you on and what I thought would be cool is to talk about a lot of this stuff you write about gratitude to write about habits and you personally went from jobless to a best-selling author. Yeah. Now here's what happens when I read that book. I'm like, okay I can do this. I can read these things and implement it but then part of me is like I don't I know if I can do that what Mark did and I you know, I want this to appeal. We have a lot of CrossFit coaches. We have CrossFit athletes. They hear that and it's like anyone you see Tony Robbins talks about all I have to do is think positively is it that easy? No. No, it's not that easy, but I can tell you if I can do it really anybody can do it because I'm like just a normal guy. I worked in a normal trip. I got fired in 2013 at the end of 2013. I was always really In personal development, but I was never doing I was never applying it and I also have a coaching training. I did a coaching training. So I'm a life coach and there and with all the books I read about personal development. I I noticed that there are many many exercises that if you really do them for 30 days 60 days 90 days, they really work, you know, like the Gratitude which will come back to or writing down your goals or whatever. So, but the only thing is that people don't Don't do it. They don't apply it they give up too early because they don't see results right away and things like that. So that's how I got the book and its really didn't I was I proved it to myself during my life because I'm doing these habits. I'm writing about not all the 90 all the time. But I look at I always can do five or six gratitude is always there and it really works and it's also what you said. It's not so easy to be positive and sometimes just being positive or two not enough. You know, we also have to accept that life is like this life is like a roller coaster and when I'm when I'm sad and not walking around I'm happy. I'm happy. I'm happy. No I admit to myself that I'm sad. I try to work it out as okay. Why what happened? Why am I reacting to a situation like this? But also sometimes when you need a little bit of power like when you did need to get through the day there are little tricks, you know. Like two like faking a smile like this. Yeah if you do this. Like with a pen or something in your mouth, but in your brain your brain thinks you're actually something good is happening because all the muscles in your face are doing the same thing. So your brain will start putting out all those hormones happiness hormones. So this is this is but this is a patch it had that can help you through a rough day. But at the end of the day you should I always Advocate I mean like really reflect allow your emotions. Don't suppress your emotions. Yes, but these are little tricks that you can do and that's why we come right back to gratitude gratitude is like the single best habit or exercise to do because you can't be sad and grateful at the same time. You can't be you can't be envied have envy and grateful the same time. So gratitude is like a little bit the antidote to all those painful emotions, which are totally okay, which we have them, but if we More gratitude we practice the better. There are more resilient. We get, you know, alter the difference between happy people and unhappy people. It's not that one's unhappy all the time and have these are set and the other ones aren't it's that happy people. They come they recover quicker from the painful emotions. That's the only secret and gratitude is a big help with that and it's all its training. I mean, I'm talking to trainers here to you're doing your coach. As you train your body and it's the same thing. Really. I mean you you don't get in a top shape right now because you're doing it for seven days. You probably do it in for two years or three years and we're with our mind. It's kind of the same and it's always the same they are always setbacks or sometimes things don't work or sometimes you training, but it's not working as well as on other days. So it's all the same. I think the most important thing is consistency. and Trust keep on working. Keep on working. Yeah. Well, he's had so many great things there and I think one thing you said that I don't want to overlook is it's okay to be sad. I think so many people get sad and then they beat themselves up for being sad instead of just accepting absolutely may be thinking about something they are grateful for to help him and I like that also, it's not that you can't be sad. It's just that if you're grateful you get out of that funk out of that spiral a little bit faster a little bit faster. Yeah, and the thing is really and it's That we talk about it because there are so many misunderstandings in that I get confronted with with it a lot when I go and National radio they say yeah, you are you're right self-help. You say people to all always be positive and then everything is here. I'm like no, I mean, of course a positive attitude helps but sometimes it's just not so possible to then I go. I mean I have like 20 or 30 dark days a year like 10% of my of my time. I'm not really happy, but then I reflect sometimes I do Greta. You to get out of it. Sometimes I just even don't want to do graduate. I just want to be a little bit like because it's sometimes you just have to like accept what I said accept it at the end. You get out of it better and you feel like better. I remember people ask me. What was a time in your life. You really remember and for me it was a bad breakup and rather than trying to rebound and get out of it happy. I spent 30 days on my couch watching romantic comedies crying. And it's what allowed me to get over it and really changed me for the better accept it for me. It happened. Also same thing bad breakup and my best friend. I was living with my best friend. He was like like on day one after the breakup. He was like no, let's go out. Let's go party and I was like, look, I'm handling things different. I will now be sad for a week. I'm going to I need this you have to clean everything out and then in a week or two weeks we go out like never before but now please leave me this my time too. Yeah also of being sad or Too Deep This is to deal with it, you know, and then when we try to overplay our sadness with saying we are happy or something it gets worse because the sadness will come sooner or later. So if we try to to cover The sadness sooner or later it will come out even worse. Yeah, like a Band-Aid. Well this episode and what's important to know some un control of it? You can get out of sadness when you want when you see it's good for you. You have two techniques you can gratitude is the most simple thing if you would trust remember and if you read the book, you know it so how What A Difference A Day Makes if you wake up and say, oh now my God now I have to go to work and you think of everything that goes bad or if you When you have your credit your list of all the things in your life that you can be grateful for and it can even be a bad breakup because this bad breakup made you a better person and then you read this. How does the they change it's completely different they show you have the tools. That's a really good point to sometimes. We're only grateful for the things we can we envision is positive rather than you know, I'm a big proponent of these negative things in your life are what brought you here without that break up. I want to be married to my wife. So look at this. So what you said earlier and this is true for crossfitters, you know, we mostly crossfitters. Listen to this if you're not been crossed. Mark go check what out in Spain but 300 meters over their head, but I didn't go there. So probably you will convince me is it I've been in Nuremberg. I've been to my buddy owns what in Nuremberg as well and they are from Germany. So yeah, it's it's the best Fitness training out there. But whoa too many crossfitters only focus on the fitness. That's it. And I you know, I read your book because this year my goal is to read 100 books. I found yours and I was like, okay I want to read this. This as well and for me, it's been actually less time at the gym more time developing myself be reading gratitude meditation. So say someone is listening that I've okay. I do need to expand where can they start? You know sure read Marx book. It's it's an easy read, you know, it's two hours maybe sitting down saying attention to do all the drills and I'll put the links up for his worksheets as worksheets are great as well. Where can somebody listening say? Okay, what do I start with b it habits or gratitude? Because I wouldn't easiest thing would be and I said many times I get contacted by people who are at a low point of their life and ask me Mark. What should I do? And as I look I don't know because I have never been in that situation but start with gratitude because gratitude has something magical magical and it's scientifically proven and you probably noticing it all if you doing the Gratitude every day so scientifically proven, it makes us more optimistic. It makes us see more opportunities, which is very important for the more opportunities. You see the more you will see sort of medically even if you won't see a lot now, you will sleep better. You will become more positive you will have less headaches and all the so gratitude is such an amazing thing because it's like if it was a pill everybody would buy it. So that's one thing if you don't know where to start start with gratitude, I would always always do that. But the other thing can you be more specific when you see a star? Gratitude, okay. Yep. It's so easy as only writing down three things three things that you are grateful for every day every damn thing in the morning. Yep for thing in the morning or lasting in the evening or both that even better and then also it's important when you write it down or to feel the Gratitude, you know, like when you're right on and it can be small things like today. I went to drink a coffee in a nice park and then really like feel how grateful you are for that moment to Let's three things a day and Those this exercise doing it for four weeks. It will change already things in you it will rewire your brain a little bit because you will be you know, that Focus, you know, when you focus on something you see more of it. So when you focus on things you are grateful for you will see the more things you are grateful for so I have for me for me, for example, I'm writing now 10 things every morning and I could write 15 because my brain is now so trained on see. I mean, I'm just grateful for I'm even grateful for a rainy day to day. Although it's a shitty weather here, but it's like yes good for something. I feel like confit here in my in my living room. So gradual is a lot then for the other habits because people also often has a margin of 90 habits in my in your book and which one which one should I start with it? Like stop with the one that comes most easiest to you, you know, this is not a competition. It's not it's just that it's you so and when you start With a habit that comes easiest for you, you will get little small wins quickly because if you start with the Habit to go running every day 30 minutes, I mean that can be a little bit tough and maybe you will fail a couple of times. But if you start with the happy to drink one glass of lemon water every morning after brushing your teeth, that's a habit that can you can Implement quite quickly and then after 5 or 10 days you go to the next one and you already have this win, you know. Already had one small Habit in there, which what they say is I don't know yours your unit. But they say that drinking like a water with a little bit of lemon. And first thing in the morning is like a very great thing to do and if you do it for two or three months, you will see health health benefits are really small habits. Second thing is make it as easy as possible. I do that. I drink lemon water every morning and I don't think it was your book. I was reading another habit book. I forget which one and people were training for For a 5K and they lumped people into people that had to run every day. And then people that only see the first thing they did was stand during commercials. That's it. And the people that started slowly like you just said more of them completed the 5K at the end because the Habit was sustainable except me. That's the big secret is because we are out sometimes I think we taking it too serious. We all take like we we think we have to start with them biggest habit first and weave Failed and we already failures and we don't try it for the next year and I'm always like saying to my people say like taking more easy, you know start with the most easiest and then if you fail it once or twice, it also doesn't matter as long as you go back to it because if you see it in the long term if you see it in a year, if you do a habit five times a week in a year, that's what that's 260 times. You did it. Whatever habitat. Is that still better than zero? It's not 360. But 260 is not so bad and because it happened to me before, you know, it was like, okay now I failed after 10 days after 10 attempts and now I'll leave it and that's 10, but if I would just go back as a okay, it's also a little bit about being nice to one sells not to be too perfect realistic or to do forgive oneself and say, okay. Well, I failed once I'm a human or I fell twice now. I'm going to go back to it because see you in over a year. I'll still make a lot. Of great improvements. So what I want to talk a little more about you you went from jobless to an international bestseller. Most people that's too much that's like I can't do that and you know other people, you know, I look at like a Conor McGregor. You know, Conor McGregor is yeah. He did. He's someone who believes exactly what you're saying. I'm reading Muhammad Ali's biography all these people that we look up to her are basically people that just do exactly what you're saying and we look at them. Them at such a high level but we don't realize they got there and you did the same. What was it like for you? What were those first steps? Like, I mean, you're jobless. It wasn't overnight. You wrote all these notes. So well, it's that's exactly the first thing that came to my mind when you are talking is like it took me five years. And the funny thing is yeah, you know the thing because we never give ourselves five years. We are we will everything now, you know, I mean, I want to be like Mark and in three months that's not possible. But in three years it is more or less possible and I really started I started small steps. It was a test a lot of small steps, you know, it was like in my case it was studying self-publishing then the idea of the book was was building a matter. Of course. I had all the time in the world the most Orton excuse I didn't have it excuse. I don't have time. I couldn't that I couldn't sell myself because I had all the time of the world. I was jobless. So I want you to that to study. I really since I left my job. I have eight hour days, even when I was trouble as I was trying to study or to research eight hours a day. So I need a new I needed this discipline. If not, I can well, I don't there's none. I don't know where I would have ended up. So I needed this discipline to work every day. And then let's see it. Like small steps, you know, I didn't set out to say okay. Now, I'm going to write a best-selling book and then I know I was like, I'm going to write a 500-word today or two thousand words a day and then it became a book and it was a book that didn't sell. So I did a promotion and then I wrote another promotion. I did another promotion. I was so close to giving up so many times. You can't even believe it and then but still I always came back regroup analyzed and then things started to happen. I got on the right promotion suddenly I had I had 40,000 downloads on Amazon. So I got in the Amazon bestseller list with all the big guys, you know with Tim Ferriss. Yes. He looking on your site. You were like number 15 right near, you know, some highly renowned authors. Yeah incredible ended but the thing is it all happens and then I just went on and there were bad times again when I didn't sell again. So I started again. What can I do to sell more books? Where can I concentrate on and it was and then that's maybe the best takeaway. The worst times when sometimes I didn't know what to do when you get really overwhelmed or something. I just always like regroup and said what's the next one step I have to do and that thing about yeah, what's the next step and you could actually go very far trust when you are ways to trust the next step it can it takes you a long time always with giving yourself time. It took me 5 years. Nothing happens quickly at least in my experience, but I know I notice you've got better and better. ER and then more those doors open because it's kind of exponential, you know, the beginning is often times harder than I don't know. I think it may be the same in CrossFit. Right and it's exactly what I was going to say. We have a style of workout that we call Chipper which means you chip away one thing at a time, you know, one of the biggest ones is called filthy 50s. There's 10 movements of 50 reps. And if you look at the big picture like I can't do this this is too hard, but if you're like, hey, I just have to start and I have to do this. First exercise now all of a sudden you're on the second third by the time you realize that you're done and too many people without I'm on my third book and people say how do you do it and my answer is 200 shitty words a day exactly and which never is where I stopped but it's like no matter what I write down 200 words and then the your to just break down that task. I think Tim Ferriss talks about it a lot. Yeah. Think about one task at a time. It's chicken. You know for a lot of these listeners and I'm a big proponent of it my wife and I went to upw Tony Robbins recently and we're big proponents of a morning routine. Absolutely. Absolutely. What is your what is your morning routine look like my morning would have various when I'm on that top productive. I got like when I'm writing or something I need to be top on the top of my game. I get up at 5:00 5:00 5:30. I do a walk of half an hour. Clear my head already then do a little do a little meditation of 10-15 minutes. Maybe just like trust breathing, you know, just like relaxing nothing mystical on my oftentimes. It's even a guided meditation of somebody telling me something and I'm just there and then I start with the Gratitude, of course, I write down three three things. I'm grateful for and I plan my day I play I get my all my things together and plan really them. Let's say three to five times tasks that I want to go want to do today. And it's great because when you get up so early at first, but I do that and I got up and fight back up at three o'clock. I'm bored because first of all, I mean from at this time from five to ten. I'm like double of three times more productive than on a normal day. So sometimes I laugh when people at nine o'clock when I see people get to work I think to myself I'm really half done. I'm ready to and then at three o'clock, I'm really I don't know what to do anymore. That's like when I'm really productive and when I am, sir, Like a little bit more relaxed and I get up at seven or 6:30, but more or less the same maybe skip the walk maybe do the walk a little bit afterwards. I never skip is a gratitude and the planning of my day and also in the last thing at night when trust before like turning off my computer. I already make a little plan on what to do. I want to do get to the done tomorrow because this is awesome. I write it in my book and my personal experience. I live it. I don't know if you can if you have comparable experience, but if I write if I write down my plan for tomorrow, what do I want to do tomorrow? It's like when I I sleep I already prepare myself in my dreams and it's like I'm getting up and I know exactly where to go. And when I don't do this then the morning is like well, I'm getting up now. I'm looking at my emails Hoops already 10 already 10 a.m. So not as much. Another stream lines. So it's also a good thing before going to bed like planning a little bit out the next day. Yeah, I like about your evening routine in the worksheet is you kind of also reflect on what happened well today so you can you know things that were well but also you're not above knowing things could have gone better. What could I have done better? Yeah exactly that it's something I got from a client I was doing there was one of my first clients like five years ago six years ago and I am was doing this exercise with him and he said I need something else. I need some I need something else. I need to also to look at what I have done so well, but without beating myself up and I said great I will put that in my ritual to and there's this like to say, okay, what could I have done better today? Always like the words a little bit positive because beating yourself up about what you did wrong will not help but it really helps because then for example if I had Side with with somebody or something. I ride on I could have been more patient like could have shut up, you know, just like swallow so it or something and it's so great because it gives you a great perspective and then maybe next time you it helps you to react to your to react better in a situation like that. Sometimes it doesn't help and you will go just the same again, but also over time you learning a lot, you know, because if you reading it every time I mean nothing like journaling when you read it every time Time and maybe on a Saturday I would read again everything of the week just to yeah to go over it again. And then you can see your patterns. You can see your reactions and then it will it it helps you also to react better the next time well one thing we promote all of our coaches is after you coach a class stop and evaluate how you did you know, and it's no different than this. It's absolutely not just the last hour, but maybe the, you know the last 16 17 hours, but if you're not I didn't prove you're not going to get better. You're going to keep it the same mistakes as a life coach. Although did this when I have sessions. I also do it. Like I'm I'm evaluating myself. Why did I listen whether or not so really I mean so but if I would have you if I would have to resume the best is like really and it's really also them because I'm investigating a lot about self-esteem about people relationships about credit and the base is most of the time X is like self-reflection like everything starts with self reflects everything, you know, even self-esteem or gold or happiness everything starts with that like to look inside you and what do I really want or also analyzing yourself where I'm doing? Well, where can I improve this is one thing self-reflection gratitude. I wrote this book about gratitude because I noticed since I'm because my main book my best-selling book is 30 days change your habits change your life, which I came out five years ago four years ago. And since then whenever I was asked Mark, which is the Habit you like most or what do you think is the biggest ingredient to your success? It was it was gratitude. So the more grateful I got the better my life got it's really amazing. That's right. It's it has something magical and it sold. Last year, I was sitting there and then I just yeah, I got to go to write a book about gratitude because it's just so important and that's right. It's a very small book but but I just wanted to put everything in there everything I ever said about gratitude everything that maybe like to really describe it so that everybody can do it and you saw it is even something to because sometimes we are not in the mood to be grateful. Sometimes you want those also have a little bit of self-pity and it's okay also. But still the solution is gratitude. Yeah, we as I read the book one thing that really resonated other than the drills are super easy as being grateful for those hard times. That was really one thing. You know. I had a few hard times. I look back and you're sad or you're still grieving and realizing those things shape you those things, you know, one thing doesn't change in your life and then all of a sudden it's a completely different life if you never lost your job we wouldn't be talking. Right now it's sickening. I know that you'll be in trouble. Yeah, because the first time I was trouble is I was in Germany and then I decided to move to Barcelona and I'm living in Barcelona Spain which is one of the greatest cities and I just talked with my mother about it a couple of weeks ago because we passed Hard Times alternate from them from my youth. My life was not a word we're going to park and her life wasn't she really said she said it's like incredible because all the negative things that have happened to me. At the end they had something positive. It might take like a year to year five years to find it out. But you look back and you like actually think that is what you said, you know, and so I like the positive better. I like the nice life better, but every but if like shit hits the fan it's okay and I can and it's all just something for me when I'm going through hard times. I always remember, you know, it's like I did it wonder I did it five times. I will do it. I will come out of it this time again. I can be resilient once and you get better at it. Also, the more times you pass through these situations you get better at it and more resilient. And this is a may be a great comfort venue for people who listening to us. Now who are in a bad situation really something is there is really something positive is hidden there and maybe you don't see it now. But maybe in a half a year or in the year, you will see it and you will be grateful for it. Yeah, I think for some reason people always assume the worst is going to happen. But when you take a look back at your life and you realize you've always rebounded you've always been resilient, you've always move forward rather than thinking it's going to be bad. You need to think back and realize I've always done this it will go. Well, it'll move in the right direction. Who's the enough? Yeah, just because you reminded me of another great thing. Because I don't did you see Brenda Brown on Netflix? Oh, yeah, she's great. I've read all of her books accepting. That was one thing when you said because I had that before and suddenly it disappeared because you remember but before when maybe when good things happened and then you are like me. Oh, oh my God, it's going to well, I'm sure something is going to happen. Something bad is going to happen sooner and you always had like not this I had a lot and then suddenly disappeared and I didn't know I trust not didn't notice. And Brenda Brown talked about it and they studied people like this and I studied people who who didn't have this. Yeah. We'll just leave the know life is good and then we'll go on good. Why should something bad happen to me now and then they found out what they had in common gratitude. Yeah, so that's and I said wow another one another one for credit to it. So it's also nice. It's such an antidote to everything. Everything gets better your relationships get better because when do get relations, it's gets our when you're not grateful for your friend for your partner anymore. I had my job. I mean I got fired but I got at the end what I wanted because I was not great grateful at all for my job anymore for me. It was a burden horrible job. I didn't want to go there so I don't know the universe or or Destiny or whatever or just my bad attitude took care of it. I got fired. You didn't want to be here anyway, so and it happens to many people. I don't know a lot of people in Spain. There's a lot of now a lot of chocolates people and also for my friends, but I don't know anybody of my friends who said oh God. I got fired from a job. I lost everybody was like, so most of the time for them. It was really like also a Liberation to do. Do something that I didn't there before? For me, it was totally not your ear coach. We preach all coaches that have coaches who's been a big influence on your life. Oh, I have many coaches. I mean, we also taking them like like in sessions bad my influences, of course, as you said Tony Robbins Wayne Dyer all those great personal development writers, but I also take coaches when I see that I get too comfortable when I get too comfortable or when I see where I want to go. Go. Then I take look for a coach for a mentor who has already achieved what I want to want to achieve. So for me right now it was with books because I wanted to sell more books. So I did a course of of one guy who sells loads of books Mark Dawson. This is name is a British writing crime fiction something totally different than mine. But he's selling like a million dollars of books every year. So I'm like, okay. I'm interested. I'm going to see so At the moment I considered it a lot of that but surely always with a coach everything is easier. Mostly even if it's only for accountability because we have also this sometimes that we sacrifice more or we we are more motivated when we have somebody to be accountable to like for example for me getting up at six o'clock in the morning to go running. It's very difficult. But if I'm asked my neighbor to go running with me at six o'clock in the morning, it's very easy because I don't want to Jalen him right? Well, I'll send you a message at midnight tonight to remind you to go run at 6 a.m. Since your six hours and oh yeah, you are so I thought if you want Kelly that's too late because it will be 9 o'clock. But I guess that we have on here. I always like to ask a book that they recommend obviously all of your books are phenomenal. But do you have a book by someone else that you would recommend the listeners check on? Yeah my at the moment or always my favorite book of the Here is the Happiness Advantage from Shawn achor. Tronador is a researcher a happiness researcher and he really liked collected all the scientifical proof that we have already about the about that happiness really is an advantage that it is that happy brains work better and more productive a more creative and I love the book because when I wrote 30 days, I wrote it more letter of out of my experience. Of doing these things and say, okay look this works because it worked for me and somebody could say yeah well markets great it works for you, but that doesn't mean it works for me. But then I found Sean Acres book or tronic or I don't know how you pronounce it and he has all the he has the science and it has also the science about the Gratitude in it. He is the scientist about productivity in it. So attitude really helps a good a positive attitude helps optimism helps. And we can train it. It's habits. It's meditation. It's going for walks. It's gratitude. That's how you get more happy still. Like what you said in the beginning being positive is great if it comes from the heart, but if you are faking you're not doing yourself a favor, so you nearly but you have the tools to get there in a natural way. Absolutely and I don't I'm a big proponent of I don't care about the science so long as it works and I did exactly you know, what comes first gratitude or happiness. Wow. That's a great question. I think. They go hand in hand. It's a big gratitude leads to Happiness and happiness leads to gratitude because but it's like you said earlier. It's hard to be sad and grateful at the same time, except lie, really and it's hard to be is it's just it's also hard to be stressed and grateful at the same time. So really gratitude is the antidote to a lot of painful emotions, which are normal which we need because it's like look for today. It's raining. That's the way it is tomorrow. The sun will come out and with our emotions the same thing. So I'm not sitting here now and think oh no my God. Now the next train three month. It's going to be raining. No because tomorrow the sun will come out. So when I'm sad, I also don't think oh, no my God now, I will be sad all the time. I think yeah. I will I will come back. I will be I will find my way back. I have the tools but it also very good. Sometimes it's really what I'm watching. A lot of stand-up comedy right now. Are these short videos? Videos short videos on Facebook or YouTube Just To Laugh to laugh really hard until the tears come down because that I do before going to bed. That sounds like exactly what we do. We love watching stand-up comics before because it just relaxes you. You don't have to think do you think I would recommend the office to you if you've never watched the office? Yeah, I watched it. I what's that buddy? Re-watch it. I just I stop liking in this when Michael was leaving. I stop it, or maybe now I have to What's the rest but I wasn't the state's the last couple of weeks and I have I watch a couple of like episodes and it's just always great. You know. Yeah, I love it. It just relaxes me puts me in a good mood and I agree doesn't it's not as good with Michael leaves, but it's still pretty funny cool. It's been great chatting with you. Is there anything I missed anything you wanted to throw out there? No, I'm totally happy. I'm happy to have peed on your podcast lamb time. Yeah. Hopefully we will introduce you to a new audience of cross. Outfitters and in time, hopefully you and I can stay in touch. I will get you to do CrossFit yourself. You don't know shit about it. I just over there but it looks so exhausting. So I'm like nah, but now maybe you can convince me. I'm not going to lie. It's very exhausting but it's like any new habit Mark. He just starts coming up with excuses. You know, if you go online, you'll see some phenomenal athletes in their 60s and 70s. It's never too late. It's never too late. Is it that's what I always say when people have excuses. I'm too old or Too Young you just go to Google and you like your excuse explodes in your face because there's always somebody old who is doing it or somebody young who is doing it's great. Exactly. Well, I really appreciate you coming on. It's been great. I look forward to reading all of your books. I know it's from the series right change your habits. Change your life. And yes, I look forward to reading it all and you can find mark on his website and I'll post all of those links, but it's been a pleasure for me too. Great and we don't touch ability to all of our listeners to choose. Thanks for listening to best our of their day. If you haven't heard about anchor it's the easiest way to make a podcast. Let me explain. First of all, it's free. How cool is that? There's a creation tool that allows you to record and edit your podcast right from your phone or computer. So it becomes super simple some of these episodes with Fern or Todd or myself chatting with one another we've done right within the app itself. Anchor will make it easy to distribute your podcast to all platforms Spotify apple and many more and you can make money from your podcast with no minimum listenership. It's everything you need to make an awesome podcast in one place. All you have to do is download the free anchor app or go to Anchor dot f m-- to get started today. 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Marc Reklau is a Consultant, Speaker, and author of 7 books including the #1 Amazon Bestseller "30 Days - Change your habits, change your life", which since April 2015 has been sold and downloaded over 170,000 times and has been translated into Spanish, German, Japanese, Thai, Indonesian, Chinese, Portuguese and Korean. He wrote the book in 2014 after being fired from his job and literally went from jobless to Bestseller (which is the title of his second book). The Spanish version of his latest book "Destination Happiness" has been published by Spain's #1 Publisher Planeta in January 2018. Marc's mission is to empower people to create the life they want and to give them the resources and tools to make it happen. He writes about habits, productivity and happiness. His message is simple: Many people want to change things in their lives, but few are willing to do a simple set of exercises constantly over a period of time. You can plan and create success and happiness in your life by installing habits that support you on the way to your goals. If you want to work with Marc directly contact him on his homepage www.marcreklau.com where you also find more information about him. You can connect with him on Twitter @MarcReklau, Instagram, Facebook or on his website www.goodhabitsacademy.com ----- Rate/subscribe in Apple Podcasts! 