Colton Roy

Are you ready?

with
・・・
Create as many passionate and happy moments as you can. Happy Monday 🙌🏼

THIS RIGHT HERE.

Pretty much sums up my thoughts on how to live.

Do everything with love and pure intention to explore and serve and give and fill your mind and heart.

Learn and teach and talk and hug and feel and support.

Take care of yourself first. You will emanate healthy, vibrant energy.

Then take care of those you choose to surround yourself with.

Remember, just as being around those you love feels like a gift, you are a gift to those you allow to be close to you.

Live free, love with all your heart, free your mind, trade guilt and shame for curiosity and excitement.

Do , and light up your world with and and .

ʟɨʄɛ ɨֆ ռօȶ ǟʟʟ ȶɦǟȶ ֆɦօʀȶ ⁣
⁣
𝑰𝒕 𝒄𝒂𝒏 𝒉𝒐𝒘𝒆𝒗𝒆𝒓 𝒃𝒆 𝒘𝒂𝒔𝒕𝒆𝒅 𝒊𝒏 𝒕𝒉𝒆 𝒃𝒍𝒊𝒏𝒌 𝒐𝒇 𝒂𝒏 𝒆𝒚𝒆. ⁣
⁣
𝐀𝐫𝐞 𝐲𝐨𝐮 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐟𝐢𝐥𝐥 𝐲𝐨𝐮𝐫 𝟏𝟎𝟎+ 𝐩𝐨𝐭𝐞𝐧𝐭𝐢𝐚𝐥 𝐲𝐞𝐚𝐫𝐬 𝐨𝐧 𝐭𝐡𝐢𝐬 𝐩𝐥𝐚𝐧𝐞𝐭 𝐰𝐢𝐭𝐡 𝐦𝐞𝐚𝐧𝐢𝐧𝐠𝐟𝐮𝐥 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐬, 𝐚𝐝𝐯𝐞𝐧𝐭𝐮𝐫𝐞𝐬, 𝐬𝐞𝐫𝐯𝐢𝐜𝐞 𝐭𝐨 𝐨𝐭𝐡𝐞𝐫𝐬, 𝐚𝐧𝐝 𝐩𝐨𝐬𝐢𝐭𝐢𝐯𝐞 𝐜𝐨𝐧𝐭𝐫𝐢𝐛𝐮𝐭𝐢𝐨𝐧𝐬? ⁣
⁣
𝑶𝒓 𝒘𝒊𝒍𝒍 𝒚𝒐𝒖 𝒐𝒏𝒍𝒚 𝒃𝒆 𝒂𝒃𝒍𝒆 𝒕𝒐 𝒍𝒐𝒐𝒌 𝒃𝒂𝒄𝒌 𝒂𝒏𝒅 𝒉𝒂𝒗𝒆 𝒔𝒐 𝒇𝒆𝒘 𝒄𝒉𝒆𝒓𝒊𝒔𝒉𝒆𝒅 𝒎𝒆𝒎𝒐𝒓𝒊𝒆𝒔 𝒕𝒉𝒂𝒕 𝒊𝒕 𝒇𝒆𝒆𝒍𝒔 𝒍𝒊𝒌𝒆 𝒚𝒐𝒖 𝒎𝒊𝒔𝒔𝒆𝒅 𝒐𝒖𝒕 𝒐𝒏 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏 𝒍𝒊𝒇𝒆? ⁣
⁣
⁣
⁣
𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐲 𝐢𝐭 𝐢𝐬 𝐒𝐎 𝐜𝐫𝐮𝐜𝐢𝐚𝐥 𝐭𝐨 𝐚𝐬𝐤 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 (𝐚𝐧𝐝 𝐨𝐧𝐥𝐲 𝐲𝐨𝐮, 𝐚𝐰𝐚𝐲 𝐟𝐫𝐨𝐦 𝐚𝐥𝐥 𝐞𝐱𝐭𝐞𝐫𝐧𝐚𝐥 𝐢𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞𝐬)... ⁣
⁣
“W̲h̲a̲t̲ i̲s̲ i̲m̲p̲o̲r̲t̲a̲n̲t̲ t̲o̲ m̲e̲?” ⁣
⁣
𝑻𝒂𝒌𝒆 𝑻𝑰𝑴𝑬 𝒕𝒐 𝒇𝒊𝒈𝒖𝒓𝒆 𝒐𝒖𝒕 𝒘𝒉𝒂𝒕 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒅𝒐𝒊𝒏𝒈 ⁣
⁣
𝑾𝒉𝒆𝒓𝒆 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒃𝒆𝒊𝒏𝒈 ⁣
⁣
𝑾𝒉𝒐 𝒚𝒐𝒖 𝒍𝒐𝒗𝒆 𝒔𝒉𝒂𝒓𝒊𝒏𝒈 𝒔𝒑𝒂𝒄𝒆 𝒂𝒏𝒅 𝒆𝒏𝒆𝒓𝒈𝒚 𝒘𝒊𝒕𝒉 ⁣
⁣
𝐓𝐡𝐞𝐧 𝐦𝐚𝐤𝐞 𝐭𝐡𝐞 𝐮𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐥𝐨𝐯𝐢𝐧𝐠 𝐜𝐨𝐦𝐦𝐢𝐭𝐦𝐞𝐧𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 ⁣
⁣
𝐃𝐞𝐝𝐢𝐜𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞 𝐭𝐨 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐢𝐧𝐠 𝐚𝐬 𝐦𝐮𝐜𝐡 𝐚𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 𝐨𝐟 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐥𝐨𝐯𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭. ⁣
⁣
#𝘤𝘰𝘮𝘮𝘪𝘵𝘮𝘦𝘯𝘵 #𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦 #𝘴𝘦𝘳𝘷𝘪𝘤𝘦 #𝘱𝘶𝘳𝘱𝘰𝘴𝘦 #𝘨𝘰𝘢𝘭𝘴 #𝘮𝘦𝘢𝘯𝘪𝘯𝘨 #𝘺𝘰𝘶 #𝘭𝘪𝘧𝘦

What do you think about Ben Greenfield?

I think he’s an expert in exploration of the human mind and body and the supplementation that can take it to the next level.

If you disagree with Ben, what’s your opinion- and why?

Lifting and Longevity 101

Muscles become smaller and weaker with age via a process called sarcopenia. Research suggests that a key part of this decline occurs in your muscle cells’ mitochondria, the primary engines of energy production. A 2007 study demonstrated that six months of progressive resistance training, otherwise known as “lifting heavy stuff,” made the gene expression of aging mitochondria appear to be significantly younger.

During this study, researchers discovered that men at an average age
of seventy were able to improve strength by approximately 50 percent. The strength-training seniors closed the strength gap between themselves and men who were nearly forty years younger, taking it from 59 percent to 38 percent. That is an improvement of almost 36 percent in a mere six months. Muscle biopsies from the study showed a remarkable reversal of the expression profile of 179 genes associated with age and exercise.

So, what kind of weight training is best for longevity?

I do have one reminder for you: bigger muscles aren’t always better: it takes a lot of metabolic energy to carry and cool and also requires a high amount of endogenous antioxidant activity to repair.

However, compact and explosive muscle beats out pure muscle mass, especially for slowing aging. The healthiest muscles are those found on a wiry physique of modest size, capable of exerting a lot of force over a short period. I detail the science behind this in my book Boundless.

But you also want to be able to maintain strength and muscle in an uninjured state when you are forty, sixty, and eighty years old, and that does require some amount of muscle mass maintenance, not just explosiveness. For this, especially if you are just getting started or want the minimum effective dose of strength training, I recommend performing one of two specific workouts each week.

The first workout is a super-slow lifting protocol similar to that described by Dr. Doug McGuff in his book Body by Science.

For twelve to twenty minutes, perform a few multijoint exercises with relatively heavy weights, doing each rep over thirty to sixty seconds. The workout should include the following:

• An upper-body push (e.g., overhead presses, push-ups, chest presses)
• An upper-body pull (e.g., bent or upright rows, lat pull-downs, pull-ups)
• A lower-body push (e.g., leg presses, squats)
• A lower-body pull (e.g., dead lifts, Romanian dead lifts, lower back extensions, reverse
hyperextensions)

Why is this type of workout so darn effective? The first benefit is that performing reps very slowly has low injury-producing potential. In addition, a recent study coauthored by Dr. McGuff highlights how super-slow resistance training to muscular failure results in the same type of cardiovascular adaptations caused by a long run. These adaptations include a better ability to buffer lactic acid, increased mitochondrial density, and even better blood pressure.

Stay tuned for the second ultimate longevity workout tomorrow. Have you tried super slow, eccentric training before? If not, try it out and let me know what you think!

ACCOUNTABILITY

This lesson hit me hard today, and when something shakes my foundation, I feel compelled to share it with you!

I consider myself to be very driven, successful, and passionate about what I do and how I do it. However, just when I was about to settle down and pat myself on the back, came along and said “get up mo********er, you aren’t done the work!” And he was RIGHT.

Andy sent a blog today with a challenge. The challenge is, next time you let that voice in your head say “you’ve done enough” or “you can do it tomorrow, just relax!”- you don’t relax.

You do the opposite.

Not only do you get done what you intended to do, you add one more step. One extra push. Another task. Surprise yourself. Be even MORE productive than you planned on being that day.

Here’s the cool part:

It’s not a punishment.

It’s a victory. You are always capable of more than you think you are. Ask , he’ll tell you just how much. When you think you’re done, you aren’t even half way done.

So, thanks for reading. This challenge is to myself today. I’ll be sure to share with you guys what happens next. In the meantime, I’d also love to hear how you are pushing yourself!

with
・・・
BACKSTAGE ACCESS WITH

Yes- if you buy your tickets with my code COLTONR to come see Gary Vaynerchuk in Edmonton on March 26, you could WIN backstage access!

Welcome to the GRIT Series by Gary Vee- this guy is KING when it comes to the world of social media and business.
Not only that, he cuts through bu****it like a Hattori Hanzo samurai sword and will defeat any excuses you have swimming around your head.
If you somehow haven’t heard of him, I encourage you to check out his podcasts or books- or check out his awesome videos that have exploded all over the net.

DM me if you want tickets! Link in bio, don’t forget promo code COLTONR

DREAMS

Where do you keep track of your dreams?

Did you know, that by writing down your dreams, you are more likely to make them come true?

This is because, as writes in a Lifehack article (link in bio),
“When we take notes, though, something happens. As we’re writing, we create spatial relations between the various bits of information we are recording. Spatial tasks are handled by another part of the brain, and the act of linking the verbal information with the spatial relationship seems to filter out the less relevant or important information.”

What does this mean?

It means several things:

1. If you write something down, you have put conscious effort into being specific about what you want to achieve.

2. If you’re taking the time to actually write down your dreams, create a plan to make them come true, partnered with action steps with a definitive schedule to accomplish said tasks... it is important to you. If you can’t be bothered to write down your goals and make a plan for them, you may benefit from asking yourself if it’s really something you want.

3. By keeping a journal, you are SEEING your dreams. By SEEING your dreams, you will find it hard to avoid taking action to ACCOMPLISH the tasks necessary to make them come TRUE.

4. By creating physical evidence of what you want, you get to reflect on your progress- put a check mark beside each completed task, cross the to-do’s off your list, and CELEBRATE the dreams you have accomplished.

I do this frequently, as I track my dreams, finances, fitness progress, and business goals on paper- and it blows my mind every time I turn back the pages and see what I’ve achieved.

Do you journal? Have you tried? What do you write, and how often do you reflect on what you’ve accomplished? Comment your strategies and successes below! Or feel free to ask me for journaling strategies!

@ Indigo Books & Music Inc

RELATIONSHIPS

Your relationships will flourish in ways you may not yet have experienced, if you have not developed the habit of asking to truly listen.

When you ask someone "how was your day?" or "How are you?" Are you truly wanting to know, or are you wanting to just tell them your answer?

Practice asking someone about their well-being and DON'T RESPOND until they have given you a thorough explanation. Then, only respond with your thoughts on their answer!

with
・・・
Just an incredible night, with amazing humans. This is just the beginning. To everyone who came out to support me or sent me messages cheering me on, I love you!

with
・・・
My heart is full! 💙Thank you to everybody who came out last night and to for being vulnerable and sharing your story! .

This is how we make the world a better place, sharing, connecting, supporting and sharing Oola! ☺️.

Our next Conscious Connects is Wednesday March 18 hope to see you there! .

Thank you for being our social media Guru! 😘

PROGRESS

Are you really moving the needle?

There are possibly three categories of existence you may find yourself.

The first group has no sense of organization or progress, you are living unconsciously day to day. If you are happy with this existence and have no desire to be more or give more in life, you can stop here.

The second group is feverishly “doing” with no plan in mind. If you are constantly giving yourself 20 things to accomplish each day, yet going to bed frustrated that you accomplished none of them, you are not alone. So many of us get lost in trying to “do”, without remembering WHY- or maybe, you haven’t even thought about why you want something in the first place.

The third group. The third group makes slow, steady progress. You almost don’t notice it, until that person achieves “overnight success” that we are all so eager to celebrate. The truth is, that person has been putting in the work for months, or likely even years.

The third group made a plan. We sat with ourselves and FELT our desire rise within us. We then asked ourselves “Why do I want this?”

When the answer became clear, we created a plan. An achievable, realistic plan. We built it in small pieces. It started with a morning routine. A specific time for reflection. A few specific tasks that we accomplished each day that truly led towards a greater goal. These tasks were intentional down to every minute detail, and BEFORE we acted on them- we SAW THE DESIRED OUTCOME.

This is how you progress. This is how you grow. This is how you test yourself and really see what you are capable of. Life is not a film climax. Life happens in the director’s chair, creating the story before you put the pieces in motion, and making sure each scene comes to life exactly the way you imagined it.

IS YOUR MIND AND BODY BEING HELD CAPTIVE BY CLUTTER?

Sometimes we don’t realize that our space, or lack thereof- is what is preventing us from feeling free.

De-cluttering your home, office, vehicle, etc. is a great way to free ENERGY that has been trapped by lack of SPACE to MOVE.

If you aren’t sure why you’re holding on to something that is no longer serving you, this challenge will be a great practice of mental fortitude. Sit with the objects cluttering your home, and ask if or why they mean something to you. If you can’t find a reason to hold on, it may be time to let go.

The benefits:

- less stuff = less mess!

- more space in your home = more space for your mind and body to move, which will increase your creativity and lower stress!

- as usual with the challenges I share with you, it is an ACCOMPLISHMENT that once achieved, you should feel proud of.

Make February your de-clutter month and give yourself the rest of the year to feel FREE! Link in bio for de-cluttering advice and more 😁

Be good. Be kind. Be human.

Be . Be . Be .

•

Random acts of kindness are thoughtful and it means you are putting others ahead of yourself. Taking that action one step further is practicing those random acts so often, they become a . Habits are intentional. Intentional acts of kindness will change the world.

•

How are you being intentional today? How are you showing love, kindness, and serving others? Like says, it’s the little things too. Action. Not the size of the gesture. Focus on what’s important.

VISION

•

How far are you willing to look? To find the courage within yourself. To take ownership that you GET to have anything you want in life, WHEN you go after it.

•

Nothing is out of sight. If there is a characteristic about myself that I accredit to my success and everlasting outlook on life, it is my BELIEF. That there is nothing I can’t do. Nothing I can’t have. Nothing that can get in my way. Nothing that can tell me “no”. Not my family. Not my friends. Not anyone looking in from the outside. Most importantly, not even me. I learned to be my own best teammate.

•

By creating the ideal version of myself, and creating such a VIVID incarnation of that being, he now lives in my head. He lives in my heart. He is me. We all have different versions of ourselves within this body. I have turned these versions into an unstoppable team. We are ready for any challenge. Nothing can slow us down.

•

Who’s living in your heart? In your head? Make sure the team you have around you and inside you is playing for your side. See the reasons WHY, and the reasons why not fade away.

•

Be . Be . Be .

•

Random acts of kindness are thoughtful and it means you are putting others ahead of yourself. Taking that action one step further is practicing those random acts so often, they become a . Habits are intentional. Intentional acts of kindness will change the world.

•

How are you being intentional today? How are you showing love, kindness, and serving others? Like says, it’s the little things too. Action. Not the size of the gesture. Focus on what’s important.

You are a product of your environment. Lucky for you, your environment is a product of your own choices.


You decide who you spend time with. Who you share energy with. Who you give your love to. Where you work. Where you work out. What kind of energy you put out (because that energy attracts the same kind of energy back).


Since you decide your environment, you get to choose your own support system. You have all the power.


My biggest supporter is . She supports me and loves me, in a truly unconditional way I never knew someone could. She lets me make mistakes. She accepts, encourages, and cheers on my wildest dreams. She’s helping me make them happen! She picks me up when I’m down, and she accepts me for who I am. I don’t need her to be me, or to be happy, but she absolutely adds a cosmic level of excitement and joy to my life. I will always be grateful for her. Who’s your biggest support? Let me know.

It’s easy to get wrapped in the “do this for your health” or “3 steps to a better mindset”, and lots of the information you can find is great in GENERAL. However, you are not general. You are unique. Your own being. With your own specific dreams and desires.

•

When you decide to take on a new challenge, whether it be physical, mental, emotional or spiritual- it’s really IMPORTANT to first ask yourself “Why am I doing this?” You NEED to set specific goals so that you can practice growth with a tangible outcome in mind.


For example, are you taking a cold shower to prove to yourself that you’re tough enough?


Or are you taking a cold shower because of the immense health benefits?

Challenging yourself to grow is amazing and so necessary if you want to tap into your unlimited potential and make an impact- and you will see the best results if you always link a challenge to a specific, desired outcome for what you want to achieve out of that growth.


How are you growing, and why? Let me know in the comments or send me a DM!

MAKING LIFE AN ADVENTURE

•

Learning to embrace every moment in life, including every challenge, roadblock, or decision, is something I continue to learn every day.

I’m not always certain that I’ll make the right choice, but I am certain that I have no fear holding me back to try something that will serve a greater purpose. I have no fear that I will suffer the regret of indecision. I have no fear that I am not putting in the conscious effort EVERY SINGLE DAY to live my life to the fullest, love myself and the people around me, and give more to this place than I take. Life is beautiful, and I am going to enjoy every second of it.

POSITIVITY IS A HABIT, SKILL, AND CHOICE!

Want to learn how? Think about the 3 most people in your life. How do they carry themselves? How do they treat you? What is their outlook on life? Start by listing their most admirable qualities.

What you will likely find, is that these people simply choose NOT TO ALLOW negativity into their life. You won’t find these people complaining, gossiping, making excuses, or sitting around watching life pass by. Remember- simple, is not easy. It’s easy to fall into the habit of negativity- but MUCH MORE REWARDING to practice positivity until it becomes a habit. I promise you, the effort of turning positivity into a habit will benefit you 24/7. Your thoughts will be built around growth and fulfillment, even your sleep will improve as you find stress evaporating from your life.

Who are the top 3 most positive people in your life? Comment below- and mention any common traits they share!!

Fellas, listen up! Self care does not make you soft, it makes you STRONG. Taking care of yourself- taking GREAT care of yourself- proves that you know what’s best for you, and it proves you can provide a high level of care. If you want to be strong, successful, and powerful- whether that’s to attract your soulmate, impress your associates, move up in your career, or become a champion of your own health- you NEED to learn how to execute an elite self-care routine.

My self care includes fitness almost every day, yoga, healthy eating, mindset work, meditation (I’ll be honest- I still haven’t developed a habit with this, and that’s ok because I’m working on it!), reading (or listening to ), massage/chiro/physio to keep me moving, and sometimes a float in a sensory-deprivation chamber like the ones at (pictured)!

How do you practice self-care? Let me know in the comments, or DM me if you’re looking for some guidance!

If you want to achieve greatness at anything that fulfils you, don’t worry about getting it right- make sure you have gotten it wrong more than anyone else.

The greatest achievers have failed more times than anyone else- they have also refused to give up or quit, more times than they have failed.

Make it a HABIT to refuse to quit, learn from every action you take that doesn’t work, continue committed action to achieve your goals. NOTHING is impossible. Every dream is within reach. Decide what you truly desire, create a plan, and make it happen.

Challenge #2: HELP- take action to help others.

Taking action to help is so empowering, on so many levels. It is a selfless act that gives love and actually makes a difference in someone’s day, week, or life!

I challenge you to help 5 people (or animals) this week- and TELL me about it! Tell me how you felt giving your heart and energy with no expectation for anything in return- and tell me what the response was!

I believe in a world where we all look out for each other and HELP each other achieve our dreams- I dare you to prove me right.

This is why I can help YOU- I have failed, continue to fail, and embrace failure- because it is an opportunity that I seize, every time.

Why Tons of Failure Is the Key to Success, According to Seth Godin If you let it, failure can be a precious gift, rather than something to be avoided at all costs.

Right now. Right now is the time to start. There is no better time. The past is gone, tomorrow is uncertain.

•

Take control of your own journey, address your greatest fear and discover what causes it. Is it a real threat to you? Or is the idea of failure holding you back from overcoming your fear? Sometimes, you need someone to trust and lean on to take the first steps. I can help you with that.

AFFIRMATIONS change your vibration- vibration is your energy. If you want to maintain a powerful energy, put powerful thoughts out into the world with your words.

•

My core desired feelings for 2020 are OBSESSED, LOVE, STOIC, FOCUSED, DISCIPLINED, and GIVING.

What are yours? Comment below!