THE MANANA PRINCIPLE

Do you look at a challenge as an OPPORTUNITY or an OBSTACLE?

Obviously, this is a challenging time.

I won’t diminish that, or be callous to anyone who’s going through a tough time.

But I WILL encourage you!

The things that you've been putting off, that you didn’t "have time” for before, you now have TIME to do!

Time is the most valuable resource we have, and we all have the same amount of it, whether your name is Warren Buffet, or a homeless person.

“Success” comes down to how we use that time each day.

So what have you been putting off?

Is it your fitness, your health, starting a business, a relationship, time with your kids?

Or…

Perhaps you’re on this flip side and you are going through an extremely tough time from losing income, your 401k, or maybe lost a loved one?

You STILL have an OPPORTUNITY because now you have time.

The challenge is FOCUS.

Are you focusing on what the news media is telling you? 

Or…

Are you focusing on what we need to do to evolve and capitalize on this OPPORTUNITY?

I promise you, WHAT YOU FOCUS ON WILL EXPAND!

However, a positive attitude doesn’t guarantee success.

We need tools in order to TAKE ACTION to change an outcome, and I want to give you a tool that you can IMPLEMENT immediately.

It’s called: THE MANANA PRINCIPLE.

The way you use it tool is simple.

The next time you feel stress (aka the achiever’s word for fear), I want you to take that stress and put it on tomorrow.

THEN, you’re going to take what you’ve been putting off to tomorrow (mañana), and do that today!

And then tomorrow, you’re going to repeat that again.

And again.

And again…

IF you do this, you WILL start to see results!

I’ve been using this myself and it’s amazing how it shifts your focus.

In complete transparency, all my “guaranteed income” is drying up in a couple weeks.

So I’m in the same boat as you!

Will you IMPLEMENT the MANANA PRINCIPLE with me?

If you're in for this challenge, I want you to send me a message and say: “I’M IN NATE” and/or connect with me here.

I’d love to support you in this time!

Remember we have an OPPORTUNITY.

Even though it is a challenging time for us…

Be Strong and Be Courageous.

Have an amazing day!

Love you!

Nate

FAT LOSS 101

When setting a FITNESS goal, it comes down to 20% your training, and 80% your mindset and nutrition.

The good news is that fitness is a KEYSTONE HABIT that motivates you to improve your mindset AND nutrition.

But for now, let’s just talk nutrition.

Unfortunately there's a lot of myths about which diet is the best for you…

Remember, the BEST nutrition plan you can do is the one you actually COMMIT to.

Every diet comes down to three basic things:

1. HOW much to eat. 

2. WHAT foods to eat. 

3. WHEN to eat.

Let's start with HOW much to eat.

You need to understand your Basal Metabolic Rate, which is the bare minimum calories your body needs to function on a daily basis.

Once you know that, you need to add in your activity level:

• How many calories are you burning while working out? 

• How many steps are getting daily?  

• Are you trying to burn fat or gain muscle?

To gain muscle, you need to be in a caloric surplus.

To burn fat, you need to be in a caloric deficit.

It’s that simple. 

Here's the caveat…if you go too far in a deficit you're going to trigger what's called starvation mode (or metabolic adaption).

This is the body's natural response to long-term calorie restriction. It involves a reduction in the number of calories your body burns, which can slow weight loss.

So your body says, I can live longer on this fat than I can live on proteins or carbs.

WHAT foods to eat.

You need to know the correct % of proteins, fats, and carbs your body actually needs. Again based on your body type and activity levels.

Personally, I respond best to a high protein/high fat nutrition plan.

Some people are respond better to a high carb diet.

Point being, you need to gain an understanding of how foods make you feel. 

Once you're aware of how foods make you feel, you're then going to be able to pick the right foods.

If you really want to be scientific, go get a food allergy and food intolerance test done to tell you exactly what foods your body needs.

WHEN to eat.

A lot of people try intermittent fasting or other fasts.

I intermittent fast almost every day, and go through periods where I eat breakfast daily too.

BUT if you don't understand HOW much to eat, you won’t hit your fat loss goal…

You MUST understand (in this order):

#1 HOW much eat.

#2 WHAT foods to eat.

#3 WHEN to eat.

If you need help with this, download my Game Ready Playbook, which is my Nutrition Manual of how the basics of how to conquer your nutrition challenges.

I know nutrition can be super confusing with all the crap information out there, but if you focus on those three rules, you will GET RESULTS!!!

If you need help with this, PLEASE reach out to me here.

I would be honored to be a resource to you!

Share this with someone who needs to conquer their nutrition goals.

Have an amazing, awesome, blessed day!

Your Friend,

Nate

The Carrot vs. The Whip

What up, Legend? 

One of the most frequent questions I get asked is, “Nate, how do I get to the next level?” 

This next level can be anything from Fitness, Nutrition, Mindset, Business, Relationships, Managing Money, etc…

These areas of opportunity are our metaphorical “push-ups”, meaning it’s going to take effort, intention, and a plan to achieve the result we desire.

Remember, you can outsource everything but the pushups!

YOU must do the work.

And this journey starts internally before it is expressed externally.

Change is inevitable, but growth is a choice.

We are motivated by two things: pain and pleasure.

Some say that pain is a greater motivator than pleasure, and it may be at a certain time in your life.

However, if we ONLY focus on pain it will eventually lead to exhaustion because we get what we focus on.

Since we ALL desire to become the best version of ourselves, how do we make the changes to accomplish that? 

It’s through harnessing the Pain vs. Pleasure Principle.

This states that people will stay the same UNTIL the pain of staying the outweighs the pain of change.

The pain of staying the same will get you off the couch, but once you that happens, what’s next?

You must have a direction to move towards with intention.

This is what I mean by “The carrot is more powerful than the whip”.

Have the direction you are moving towards and focus on that.

Because if I’m just focused on what I don’t want, I get more of that.

Let me break this down…

Your mind is comprised of two parts: the conscious mind and unconscious mind.

Think of your conscious mind as the “goal-setter” and your unconscious is the “goal-getter”.

Meaning you consciously set a goal, but you unconsciously accomplish it.

Sometimes this is why we stay stuck after setting a goal, because there are things in our past (traumas, old programming, etc.) holding us back.

Your unconscious is designed to protect you, so sometimes these traumas can be repressed.

So be encouraged because when these challenges (push-ups) come up, you HAVE THE RESOURCES TO CONQUER THE CHALLENGE!

Otherwise it wouldn’t even be in your consciousness!

Another one of the core functions of your unconscious mind is that it CANNOT process a negative.

What did you think about when your mom told you: “Honey don’t put your hand in the cookie jar”?

THE COOKIE JAR!!!

So when you say “I don't want to be stressed anymore”, or “I don’t want to be fat”, or “I don’t want to be broke”, all your unconscious mind only hears stress, fat, and broke.

The carrot is more powerful than the whip.

What are we moving towards, not just away from?

Here’s my four step process in order to do that:

#1: Have a Clearly Defined Goal.

My favorite Tony Robbins quote is: “The purpose of a goal isn't to achieve it, it's who you need to become in the process of achieving it.”

Meaning your goal gives you the direction, but in order to achieve the outcome, we must focus on the process and be flexible in how this will be accomplished.

Joy is found in the process, never the outcome.

#2: Have an Unstoppable Why.

Your unstoppable why is your purpose, and this is found through the people around you.

It takes time.

Have patience.

It’s not a microwave process.

This is where we depend on the Holy Spirit (our intuition) to guide us.

When you reach your Unstoppable Why, emotions like peace, love, joy, hope, freedom etc. will come up.

These are the highest vibration emotions and usually tears will accompany come along with this too.

And that’s a GREAT SIGN!

***if you haven’t arrived at these emotions yet, KEEP GOING!!!***

#3: Have a System, Strategy, and/or Playbook.

You need to have a playbook to follow, which a proven system that get results.

This is the shortest path to success, because the person that created the playbook has taken some arrows in their back and learned from experience.

You can try to do this on your own, but be prepared to take the arrows in YOUR back.

This is where we focus on the PROCESS, and what we need to do on a daily basis.

Focus on no more than THREE things to do on a daily basis.

Any more than three will lead to a feeling of overwhelm (and I’m speaking from personal experience).

I call these my First Downs.

In football the team that averages the most first downs, averages the most points because they focus on the process.

#4: Have Community and Accountability.

It must be bigger than yourself.

You will let yourself down before you let other people down.

This is Psychology 101.

Parents will do anything for their children and neglect themselves.

But, when you have that community around you that challenges you to be the best version of yourself, success is inevitable!

Remember you're the product of the five closest people to you.

The good news is that community and accountability can come in many forms like coaching, online groups, or apps.

Join our community here!

The only excuse is the one you create.

My hope is that this encourages you!

If you need help in this process, reach out to me right now!

I would love to do a complimentary Clarity Call with you to help you conquer this process because guess what?

MY purpose and Unstoppable Why is for to you say: “Because of you Nate, I was able to conquer my push-ups!”

Have a fantastic day and please share this with someone who needs to hear this and would be encouraged by it.

LET’S BE GREAT!!!

Your Friend,

Nate

My Holiday ENERGY Cheat Sheet

Energy is the highest currency we have, and optimizing your energy is the first step to getting your game-ready body back.

The challenge is that it’s very hard to have unstoppable energy if you’re carrying around extra body fat.

Did you know that the average person will gain at least one pound of body fat over the holidays?

This may not seem like much, but most people NEVER lose that fat throughout the year. 

Multiply that over 20, 30 or 40 years, and you see why 70% of Americans are considered obese today.

Just think about taking a backpack and putting a 25 pound plate into it and having to carry that all day…

Then imagine how amazing it will feel taking that backpack off PERMANENTLY!!!

If one of your goals is to optimize your energy (and break the fat gain pattern), then I have five tips for you this holiday season.

First, you must have clearly defined goals. 

This may seem like it has nothing to do with losing body fat, but it is actually the piece that most people are missing. 

If you aim at nothing you will hit it every time.

People go through life not knowing what they want, so they get exactly that!

Remember what we focus on expands, so decide what you truly want, and be very specific in what that goal is.

Second holiday tip is to lift something four to six times a week.

And when I say lift something, I specifically mean strength training. 

It’s great to go for a run and build your cardiovascular strength, but you won’t change your body without strength training.

Please don’t think I’m bashing someone who loves to run, or do cardio; I’m simply saying the most effective way to change your body is with a form of strength training.

If you train like an athlete, you're going to look like an athlete.

Look at Olympic sprinters. 

I’ve never seen a chubby sprinter, but I have seen quite a few overweight distance runners.

Point being, if you want a certain aesthetic look, follow the people that have the look you want and do what they do.

Success leaves clues in every aspect of life!

My third holiday tip is to eat the proper amount of food for your body. 

Most people that say they're “eating clean” have no idea how much they are eating. 

Fat doesn’t make you fat. 

Excess calories do.

If your calories are out of whack, it’s going to be hard to achieve your fat loss goals, and to optimize your energy. 

Focus on amount of food you need to eat, then what kind of foods to eat, then the timing of meals (like intermittent fasting).

Make sure you follow this order.

My fourth holiday tip is to get at least 10,000 steps a day. 

If you sit in a chair at a desk for eight hours a day, you are probably only getting about 2,000-3,000 steps. 

Sitting for that long has the same negative effects that smoking cigarettes has on your cardiovascular health.

So get up and take your calls as you walk, go for a walk with your friends and/or significant other, and BE intentional about tracking your steps.

My fifth tip is to get at least 7.5 hours of sleep per night.

Every hour less that 8 hours of sleep increases your chances of getting sick by 10%.

Disease comes from a weakened immune system, so being proactive in your sleep is your first level of defense.

Obviously, there are many more ways to optimize your energy this holiday season, but your life won’t change without taking action.

If you’re challenged by where to start, I have a final tip for you…

JUST PICK ONE!
Information without implementation will never lead to transformation.

So start small and a couple months from now you will be amazed at how far you’ve come!

I hope these holiday energy tips help you create an action plan to optimize your energy and you decide to IMPLEMENT one of these.

If you need help on this journey please don’t hesitate to reach out and also download my FREE Game-Ready Nutrition Playbook here.

Let’s sprint into the new decade with purpose and intention!

Your Friend,

Nate

My Story

Hey team!

I’ve never done this, so I wanted to take a minute to introduce myself:

My name is Nate Forse (in case you were wondering, I was born with this last name. I didn’t change it when I joined the fitness industry lol).

I am originally from Uniontown, PA. Growing up as a kid, I was SHY as heck! I hated being tall, having freckles, and big ears.

So, I gravitated to sports because it was the only place where I felt like I fit in.

My dream was to play Division 1 sports and I accomplished that by walking-on the football team at West Virginia University.

I was promised my scholarship after my first spring game, but that scholarship never came. This led me to a very dark place because my whole identity and self-worth was wrapped up in my success on the field.

I contemplated quitting for two weeks, but decided that transferring schools was the better option.

I decided to attend California University of Pennsylvania because they were on the verge of turning the program around. 

We had a solid run at Cal and I’m honored to now be in their Athletic Hall of Fame! 

In the three years I started in high school, we only won 6 games. 

At Cal, we only lost 6 games in the three years I was a starter!

Pretty cool how life comes full circle.

My next dream was to play in the NFL. Looking back, I realize I didn’t believe I could play in the league the same way I believed I would play Division 1 football.

But I digress...

I wasn’t drafted or invited to an NFL camp and was living at home selling cars and doing workouts for different teams.

Selling cars sucked so bad that I took a job coaching girls basketball just to be around sports again.

Still, I had a burning desire to play football and knew I needed to play at least one more season.

The only contract on the table was one in the Arena 2 football league for $200 a week with a $50 win bonus.

I’m not joking.

That was my first “pro” contract.

I was just so grateful to be playing football again that I had one of my best seasons!

I set the single season receiving records for the Green Bay Blizzard and was named First Team All Conference.

The success from that season earned me a workout with my hometown Pittsburgh Steelers!

That was the closest I got to the NFL.

The next season I signed with the Milwaukee Iron and doubled my contract!!

In case you needed to do the math, that is $400 a week!

We had a great team. I was leading the league in catches and yards going into Week 12 when I developed a sports hernia, which is a tear of the low abdomen and requires surgery.

This was the first major injury of my career and was extremely frustrating because I could do everything on the field except sprint full speed.

Basically, the injury stemmed from me overworking myself.

Once I learned that I was leading the league in receiving, I tried to change my routine and force the NFL happen.

I was still getting my validation and self-worth by what I accomplished, and not in being who I am created to be.

All I needed to do was be patient, stay consistent, keep working, and instead I got anxious and tried to do more than I needed to.

Funny thing is, that the week I got my sports hernia, I heard that the Miami Dolphins were looking at me…

But the good news is that life is ALWAYS happening for us, not to us.

These lessons made me who I am today!

The following season I broke my left ankle.

I remember crying in the locker on the phone with my dad realizing that my NFL dream was done.

The year after, I separated my right shoulder. But I still didn’t know what else to do with my life outside of football.

I started selling life insurance on the side because it gave me a flexible schedule and because arena ball didn’t pay great.

My plan was to play until I was 36 or 37, build my insurance business, and live happily ever after. But that changed quickly.

The team in Milwaukee folded because of financial challenges. My quarterback suggested that we go play in Chicago because it was only an hour-and-a-half away.

So, we both signed with the Chicago Rush in 2013.

Two days before camp, he got a job coaching quarterbacks at Central Michigan University. Since the quarterback/receiver relationship is so essential, I thought about calling it quits. 

Instead, I decided to play simply because I needed the paycheck.

I had been one of the top players in the league but, because of my injuries, I was now just a role player which was incredibly hard to swallow.

I knew my football career had a shelf life and I was searching for what was next.

About that time, I scheduled a meeting with a friend, who was an ex-NFL player, with the intention of selling insurance to him.

During that meeting he asked me what I passionate about and I answered that it was training, nutrition, and helping people.

Remember this: when you make a decision to change your life, you will be tested!

And boy was I tested!!!

On Monday May 13, 2013, I decided to join his online nutrition business, because selling insurance didn’t align with my passions.

On Wednesday, I got a voicemail telling me that I was cut -- A.K.A. fired.

On Thursday, I came home to find that there was no more furniture in the team housing because the team hadn’t paid the bill and it was repoed.

I only knew one person in Chicago that wasn’t affiliated with the team. Thankfully, he offered to let me stay on his couch.

That afternoon, my car’s muffler fell off and, to put the icing on the cake, that evening I was attacked by a rottweiler…

I promise you I couldn’t make this up if I tried!

But, like I said, I was being tested...

The easy route of moving home was pretty attractive at that point. However, something told me to stay in Chicago and figure it out.

I found a job as a server while also training clients on the weekends for extra cash.

I love this quote: 

“Life moves at the speed of your relationships.”

— Chris Carmona

I had an interview set with a technology company to be a recruiter. On the way to the interview, I scheduled coffee with a guy that could potentially help me out.

His name is Ritchie and he is an incredibly successful entrepreneur.

We connected because he had been a high level athlete too. In that meeting, he asked me why I was going to an interview when I already had a business.

I remember starting to answer, but he cut me off in his Australian accent: “Mate, you’re going for Plan B and you’re going to wake up ten years from now and still be on Plan B.”

Truth was, he was right. 

I was scared.

I thought I needed to find a job to pay the bills, but I needed to shift my mindset.

He became my first personal training client and I’m so blessed that I got to be around him and share my gift with him while, at the same time, he shared his gift with me.

“Your gift makes room for you...”

— Proverbs 18:16

Forse Lifestyle Coaching was launched in June of 2013. Over the next five-and-a-half years I built the company up focusing on personal training, group fitness, and corporate wellness.

Circa 2015, I started to see a trend in my business: some clients got amazing results, but once they stopped training with me they went back to their old habits and lost their progress.

This frustrated me because my goal is to transform lives. Not to get temporary results.

What I realized was that I was helping people change their behaviors (like going to the gym, or eating better foods), yet wasn’t helping them change the underlying cause of their negative behaviors.

So, I started to dive into the mind and what specifically makes us do what we do.

Since then, I’ve attended over 50 events and workshops to learn about mindset, fitness, and nutrition. 

My obsession with empowering people to be the best version of themselves has grown since then. On July 1, 2018, I launched my first online program, called the Transform in Twelve Game Plan, which focusses on lifestyle transformation using the pillars of mindset, fitness, nutrition, and community.

On September 1, 2018, I decided to follow my heart and “Go west young man”, and moved to Los Angeles, CA.

I now reside in Marina Del Rey, CA and fulfill my mission of helping ex-athletes get their game-ready bodies back. 

I use my 12 years+ experience as a coach and trainer to help them maximize their lives, master their bodies, and ultimately find their true purpose.

I couldn’t be more excited for the next chapters of this book and I hope this inspires and encourages you!

If this resonates with you, please share it with someone who is in the middle of the valley.

Remember, there’s always blue sky above the clouds!

I believe in you!

Your Friend,

Nate