Happy 5-Reps Friday!


First, here's what's new on the Obvious Choice Podcast these past two weeks. Please click to listen:

Moving on, here are 2 coaching concepts, 2 business nuggets, and a quote to consider this week.

2 Coaching Concepts


"Being strong gives you the confidence you think weight loss gives you."

Hunter Elam



It's more complex than calories in / calories out.

3 elements account for the total daily energy expenditure.

Resting Metabolic Rate: This is the number of calories you burn when resting.

Thermic Effect of Food: This is the the calories your body uses when digesting and storing the food you eat.

Activity Energy Expenditure: This is all the calories you burn through physical activity.

More detail from Physiqonomics here

2 Business Nuggets


I've identified the top 5 Leapfrog Skills.

They’re timeless. Advancements in technology might make them easier to implement but won’t render them less valuable.

Leapfrog skills are also transferable. They can be combined with any industry expertise to make you more valuable.

The 5 skills are:

1. Business writing: Write simply. Hook the reader. Tell a story. Get to the point. And offer actionable takeaways.

2. Behavioural psychology: Learn to recognize and work with the major cognitive biases.

3. Conversation: You’ll be more interesting once you become more interested. It’s never about you.

4. Sales: The way to get what you want is to help others get what they want.

5. Wealth management: It’s easiest to make money with money. Even a little bit of money is enough money to make meaningful money; with patience.



Did you know that the reason we have grassy front lawns is because in the 1300s medieval kings planted it as a way to show off their wealth.

According to the historian Yuval Noah Harari, grass was the perfect status symbol. It produces nothing of value, needs a lot of land, and requires a lot of costly labour to maintain (this was before sprinklers and lawn mowers.)

We don’t need to show off our wealth with grass anymore. We have social media for that. For some reason though, this status symbol outlasted all of the monarchies that built it.

Personally, I don’t have a problem with grass. But it’s interesting to learn that our obsession with it is nothing more than a remnant of the past that really only exists because people kept copying one another until nobody really knew why they were growing grass but figured that there had to be a reason, so kept doing it.

I guess what I’m saying is that copying others is an inevitable byproduct of constant exposure.

1 Quote to Consider

"You’re allowed to eat cold watermelon on a warm day without the world knowing.

You don’t need to take a picture of the watermelon.

You don’t need to think about something witty to say about it.

You can eat the watermelon as you enjoy the warmth of the sun on your skin and simply live in this precious fleeting moment."


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Met up with a friend yesterday. Asked if he was hungry. He said "not really". We went for tacos anyway. I had Al Pastor, obviously.

P.S. What an insane proposition

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That’s why I’m looking to mentor 15 trainers, influencers, or gym owners already making over $5,000/mo.

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Jonathan Goodman
Coach. Author. World explorer. But mostly, Dad.
Thanks for reading. Here's a few additional ways that I may be able to help you.

Instagram: @itscoachgoodman
Podcast: The Obvious Choice
Software: QuickCoach

Book: Ignite the Fire
Course: Online Trainer Academy
Mentorship: Online Trainer Mentorship