So, I decided to combine these ideas - create my own "commonplace book" but also live stream my morning ritual each morning. This also helps me commit to getting up a bit earlier.

If you would like to join me at 6:30 a.m. each Monday-Friday, I will be on Facebook Live through my Page (Jacob Craig or @inspiringleaderscollective). If you go to that link, you can click the "Follow" button so that you get notified by Facebook when I go live.

These streams will only be about 15 minutes long and we will:

1. Discuss the quote that I've chosen for that day. I will start by reciting it and then stating why it is meaningful to me and how it could be helpful to you. At any point, you can add comments of what you think of the quote or how it speaks to you.
2. I will mention someone or something I am grateful for that day. You are also more than welcome to comment with what you're grateful for that day as well.
3. Talk to me, ask me questions, talk to everyone else in the chat, tell each other to have a great day, and get the morning started off on the right foot!

I've already done a handful of these streams ​and there was a lot of troubleshooting at first but now that I have the schedule down and the streaming program working, it should be smooth sailing from here.

So come meet up with me - 6:30 a.m. Monday-Friday! See you there! :) 

Kelly Starrett is an athlete, physical therapist, and (above everything else) strength and conditioning coach who focuses on movement. He has worked with several national and international teams including the Buffalo Bills, New York Giants, Golden State Warriors, New Zealand All Blacks, Toronto Blue Jays, and a variety of sports organizations like the NBA, MLB, NFL, NHL, and international Rugby as well as multiple (if not all) branches of the military. Kelly also coaches top-performing athletes one-on-one at his gym, San Francisco CrossFit, where he focuses less on volume and power and more on form and function being the keys to performance.
 
Kelly states that there are three categories or ways to train:

1. General Physical Preparedness, or GPP, is working on foundational strength or fitness by practicing basic skills like push-ups and pull-ups.
2. Sports Preparation is mastering coordination and skill, like jumping and landing with your feet straight, to work on being able to pick up new sports and skills quickly.
3. Sports Specific Training is training skills for a specific sport so that you can be “good at your job” and/or be prepared. This means you are possibly sacrificing work in the other two categories.

 
The reason for having these categories are to know when you should be working on which area and to be aware of all the areas of strength training so that you can be a better athlete all-around.1
 
He gives the general public advice on strength training and ways to improve outside the gym through mobility exercises which he provides in his New York Times and Wall Street Journal bestselling book, Becoming a Supple Leopard, and his online coaching program, The Ready State. Kelly is popularly known for teaching people to use tools like foam rollers and lacrosse balls to increase mobility in joints and to downregulate and he suggests doing this for about 10 minutes each day outside the gym.
 
Kelly has many other accomplishments worth mentioning, including:

• Being a two-time Whitewater Kayak and Canoeing champion.
• Being co-founder of StandUp Kids with his wife, Juliet. StandUp Kids is a non-profit organization with the mission to give all public school kids standing desks in a matter of 10 years and so far have been very successful, implementing standing desks in school all over the United States.
• Running The Ready State Podcast with Juliet, interviewing friends and people with heavy influence on topics like longevity, nutrition, pain, CrossFit, and children’s sports practices. Guests include folks like Laird Hamilton, Matt Hasselback, Geoge St. Pierre, and Alex Hutchinson.
• He has also written other books than Becoming a Supple Leopard, including: Ready to Run, Waterman 2.0, and Deskbound, focusing on more specific topics.

1. Alpha Brew Podcast - "Ep. 2 - Kelly Starrett"
2. Ever Forward Radio - "Ep. 242: How to Best Recover From Injuries and Training for the Infinite Game with Kelly Starrett"
3. Becoming a Supple Leopard, p. 59
4. Becoming a Supple Leopard, p. 96
5. Becoming a Supple Leopard, p. 126-`128
6. Becoming a Supple Leopard, p. 132
7. Below the Line Podcast - "Ep. 22: Kelly Starrett - Foundational Thinking"

​Dr. Cate is a board-certified physician who worked as a family physician all over the United States for over 20 years. She also worked with the Los Angeles Lakers to create a nutrition plan that helped players be less susceptible to injuries and allowed them to recover faster. Currently, she works as a consultant for a company in Florida (ABC Fine Wines & Spirits), helping to improve the health of their 1500 employees through one-on-one consultations.
 
Dr. Cate has written multiple books but her most well-known is Deep Nutrition. She covers many different topics in this book but the most prominent are:

1. Why vegetable oils are “Public Enemy #1.”
2. What she calls the four Pillars of World Cuisine: meat on the bone, organ meats, fermented and sprouted foods, and fresh foods.

 
“Meat on the bone” means that when we consume meat, we should be including everything that comes along with it. Most of the meat you find in the grocery store is stripped of the skin, fat, cartilage, and bones even though all of those things give us nutrients that our bodies need. Dr. Cate warns that the more you cook meat, the less nutrients remain, especially when it comes to steak - she advises trying to work your way down to eating steak medium-rare or even rare.1 She also states that the bones can be used to create something she calls “a missing food group,” bone stock.2
 
The other groups are more self-explanatory. She suggests eating organ meats 1-3 times per week,3 eating probiotic-rich foods like kimchi and sauerkraut once a day,4 and having a salad with four cups of fresh vegetables of four different colors, four days a week.5
 
Dr. Cate’s other books include Food Rules and The Fatburn Fix and she also shares articles on her website, DrCate.com. Through her job, her books and website, and the work she does to spread the word through interviews and health documentaries, she is doing all she can to help as many people as possible with improving their overall health.

1. Deep Nutrition, p. 244
2. Deep Nutrition, p. 303
3. Deep Nutrition, p. 405
4. Ben Greenfield Fitness Podcast: "4 Ways To Eat Yourself Beautiful: Meat On The Bone, Fermented & Sprouted Foods, Organ Meats, Deep Nutrition & More With Dr. Cate Shanahan"
5. Ben Greenfield Fitness Podcast: "4 Ways To Eat Yourself Beautiful: Meat On The Bone, Fermented & Sprouted Foods, Organ Meats, Deep Nutrition & More With Dr. Cate Shanahan"
6. The Fatburn Fix, p. 333
7. Deep Nutrition, p. 21
8. Deep Nutrition, p. 118
9. Deep Nutrition, p. 298
​10. The Fatburn Fix, p. 216

​Mike Matthews is a virtual fitness coach and bestselling author of several books. His flagship books and programs are Bigger Leaner Stronger (or ’BLS’) for men and Thinner Leaner Stronger (or ‘TLS’) for women. To explain the purpose of these books and his mission as a coach, he states, “I’m Mike and I believe that every person can achieve the body of their dreams. My mission is to give everyone that opportunity by providing time-proven, evidence-based advice on how to build muscle, lose fat, and get and stay healthy.”1 He also has a popular podcast, Muscle for Life, and is the founder and CEO of his supplement company, Legion Athletics.
 
Mike works to give the coaching advice that he wished he had when he started working towards his health and fitness goals. He also backs up all of his advice with scientific reasoning. For instance, in BLS and TLS, he cites over 500 different resources that are mainly scientific articles.
 
For Mike’s advice on weightlifting, he mainly focuses on progressive overload. This term is used to express that you are loading your muscles enough when you work out that you consistently see progress in reps and weight you’re adding to the bar. He also focuses on “The Big Three” lifts: the barbell squat, barbell deadlift, and barbell bench press and working in the 4-6 rep range (with 1-2 left in the tank) for those lifts and in the 8-12 rep range for most other exercises.
 
For his advice on nutrition, his main focus is on your caloric intake: making sure you are in a caloric surplus when you are trying to bulk up and in a caloric deficit when you are trying to cut weight. He also states that you cannot ignore the quality of food you eat and suggests eating 1-2 servings of fruit and 2-3 servings (cups) of fibrous vegetables each day.2
 
Mike does a great job at breaking everything down so that anyone could get started on one of his programs. His programs vary between 3-5 workout sessions each week to accommodate those who cannot find time to go to the gym every day. He also has workbooks that go along with the BLS and TLS programs, more advanced books to follow, and even a cookbook, The Shredded Chef. Last but definitely not least, The Little Black Book of Workout Motivation is a book that he wrote to give advice on motivation and success to assist you further in making goals for yourself and crushing them. As you can see, Mike has been creating great content for a while and he continues to do so.

1. Bigger Leaner Stronger, p. 31
​2. Bigger Leaner Stronger, p. 206
​3. Bigger Leaner Stronger, p. 38
​4. Bigger Leaner Stronger, p. 102
5. Bigger Leaner Stronger, p. 163
6. Bigger Leaner Stronger, p. 70
7. Bigger Leaner Stronger, p. 216
8. Muscle For Life - "Ru Anderson on How to Master Your Habits"

​Ben has so many titles, both current and former, that if I tried to list them out, I know I would miss a few. Today, mainly he is a coach to high-performing CEOs and athletes, CEO of his own supplement company, Kion, a top-rated blogger and podcaster through Ben Greenfield Fitness, and a world-renowned speaker on health, fitness, and productivity. To explain some of his past work, he has written over a dozen books on all different subjects from his experiences of being a personal trainer, bodybuilder, and top-performing triathlete.
 
During a live conference he spoke at for Mindvalley Talks, Ben stated that his main goal through his work is to, “empower people to live a more adventurous, joyful, and fulfilling life.”1  He strives to give people quality advice on performing their best, whether it is in the gym or in the office, while maintaining a full and happy life. Many know Ben as a “biohacker” because he talks of improvements you can get by means of things like saunas, cold thermogenesis, and stem cells.
 
Ben has also been a strong advocate of being on a high-fat diet, or at least saving the most of your carbohydrates for the end of the day. Outside of an increase in performance and just anecdotally feeling better, Ben states that a high-fat diets also improve metabolic efficiency and flexibility2 as well as recovery3 and reduced risk of diseases like type 2 diabetes and even cancer.4
 
Some of Ben’s highest-praised and most recent books include Beyond Training and Boundless. His past books speak more to specific topics like bodybuilding or triathlete training while these books speak more to a general audience who wants to improve their lives and increase longevity.

1. Mindvalley Talks: "Can You Hack Your Biological Age? - Ben Greenfield" 
2. Beyond Training: p. 318-319
3. BenGreenfieldFitness.com Article: "Rewriting the Fat Burning Textbook - Part 1: Why You've Been Lied to About Carbs And How To Turn Yourself Into A Fat Burning Machine"
4. BenGreenfieldFitness.com Article: "10 Ways To Do A Low Carbohydrate Diet The Right Way"
5. Beyond Training: p. 207
6. The Mindbodygreen Podcast : "Ben Greenfield, Professional Biohacker, On Daily Hacks Everyone Can Try"
7. Beyond Training: p. 115
8. Beyond Training: p. 127