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Dr. Stuart Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is also the Director of the McMaster University Physical Activity Centre of Excellence.
Dr. Phillips has authored more than 350 research papers. In 2018-21 he was named to Clarivate’s Highly Cited Researchers list as a being in the top 1% of all cited researchers in nutrition and physiology research.

Brendan Fitzgerald @brendanfitztv is a play-by-play announcer and show host for the UFC. He also is the host of the Fitz Nation Podcast, featuring long form interviews about personal development and what top performers in MMA have used to reach a high level of success. Brendan has been in sports broadcasting since 2007 and has had the most fun in his career calling fights and falling in love with martial arts since joining the UFC in 2017.

Happy New Year. So how will you judge this year? What will you be able to say was successful? I want you to write down what life will look like on Dec 31, 2023. What will the end of the year look like, and then work every day towards that? Take tiny little steps every day towards those goals on that date. That way, when that day comes, you will have something to judge your success against.

Every heard consistency is the key. So why can't we do it? Set your daily goals small so that you will actually be able to accomplish them. Be realistic with balancing what you want with what you can actually do. If you set the goals too large, yes you will do it for a bit, but then you will fall off and most likely end up below where you even started. Set small consistent goals that you can actually accomplish and work slowly towards them.