THE

5 STEP
FORMULA
TO
INFINITE
MOTIVATION
WAVE GOODBYE TO YOUR
EXCUSES

AND SAY HELLO TO RAPID

RESULTS!

[NEW EDITION]
BY JAKE GAY

FOUNDER OF JG CALISTHENICS
 DISCLAIMER
The information provided in this eBook is presented as a
guide from good intention, but no results are guaranteed.
Results can vary from person to person based on the
applications from what is included in this eBook.

When downloading The 5-Step Formula To Infinite

Motivation, you here by acknowledge the risks associated
with using this information. You therefore agree to not
hold the author or representatives accountable for any
injuries, damages or results of improper use of this
information. The author will not be liable for your actions,
and you thereby use this information at your own risk.

Please consult a licensed health care professional before

using this information, as the general advise within this
eBook is by no means any substitute or replacement for
the advise provided by a specialist.

Copyright © JG Calisthenics 2019. All rights reserved

worldwide.
 INTRODUCTION
Hello there! How are you doing today, my friend?

Allow me to introduce myself: my name is Jake. I am the

founder of JG Calisthenics. I help busy men across the
globe unleash their body's infinite potential. When it
comes to physical growth, we primarily exploit the long-
lost art of bodyweight training (calisthenics). When it
comes to mental growth, we will tap into our core beliefs
and values. Once we come the two together, we become
UNSTOPPABLE.

Since October 2018, I have worked with dozens of men

across the globe through my Online Coaching Program:
The Bodyweight Transformation Blueprint. Combined
with a net social media following of over 17,000 people (as
of April 29th 2019), I realised there is typically one thing
that will hold most people back from gaining the results
they desire: MOTIVATION.

The purpose of this (new & updated) eBook is to enable

you to tap into your body's infinite potential. From both
my experience, as well as witnessing my trainees carry out
this practice, I have found that the moment we find our
'why', we will do ANYTHING to find a way to shape our
goals into reality. ENJOY!
STEP 1: THE A.I.M PRINCIPLE
"The only impossible journey is the one you
never begin." - Tony Robbins
Now, what I mean by the A.I.M Principle is:

Action. Inspiration. Motivation.

You see, the biggest problem people have is that they try
and do the opposite, so what they'll do first is that they'll
try and gain motivation.

Have you ever got home from a long day at work, sat
down, looked at your calender, and then said to yourself:

"Ah...I'm so tired and demotivated...and I STILL haven't

worked out today!"

Have you ever wondered what the simple trick is to fixing

this once and for all, so that you NEVER missed a single
workout again?

Alright...because I'm nice, I'll tell you:

When you actually take ACTION, you create the

inspiration that therefore creates the motivation to keep
on going.

(Think of something as simple as feeling 'too lazy' to floss

your teeth. What happens when you start flossing one
tooth? You don't procrastinate, do you? You floss the next
tooth...and the next tooth...you see how this works?!)
As ironic as it sounds, motivation is only temporary.
It's short-term. So if you only work out on days in which
you're motivated, you're not going to get very far, I'm
afraid, because your consistency levels are so low to
actually gain the results you desire.

Now yes, you will inevitably have a lot of days where

honestly, as I've experienced myself, working out after a
draining day can be the last thing you actually want to do.

HOWEVER, when you follow the A.I.M Principle - and

actually take action by simply DOING. Start warming up.
Get your earphones on. Get a banging playlist going on
Spotify...and then next thing you know, you've completed
your workout and you've actually SMASHED personal
bests!

(Despite being unmotivated beforehand!)

It's the power of the A.I.M Principle, my friend.

So with that said - in order to create the discipline and

consistency required to gain the results that you desire,
TAKE ACTION, because the inspiration and motivation you
need will follow.

In order to show up every day, following the A.I.M

Principle will help you achieve exactly that without any
issues. The key to succeeding in any area of your life is
being committed to it, and the only way you can ever stay
committed to something is by consistently taking the
necessary action steps required to achieve your desired
goal.
To make the most out of this concept, I want to assign you
a little task:

1) Identify when you next feel unmotivated to complete

a task. (This can be a workout, a business project, or even
as simple as helping a friend(s) / family member(s) out
with something).

2) Force yourself to spend 5-10 minutes on starting the

task. Don't question it, don't hold back, just get out there
and do it!

3) Watch your behaviour and perception of the task

evolve. If you know WHY you're doing it (more on this in
step 2), you’ll find that you have already become so
motivated to complete the task…you won’t stop until you
actually get the job done!

(Powerful stuff, I know!)

STEP 2: DIG DEEP INTO YOUR
'WHY'
“It’s what you practice in private that you will be
rewarded for in public.” – Tony Robbins

In case you weren't aware, I'm a big fan of Tony Robbins.

You're a big fan of Tony as well?

*Virtual high five!*

Now, when working with new clients, one of the first

things I like to ask them is: "What are your SPECIFIC
health & fitness goals?"

They'll typically respond with: "Ah...you know...I wanna

build some muscle...lose some fat...do some pull ups...get
ripped..."

"OK." I respond. Now, tell me: "WHY do you want to

achieve those goals? What motivates you more than
anything to accomplish what you desire?"

And that's when the buttons flick...

They'll proceed to express how building an awesome

looking physique will help them develop self-confidence
in themselves and be happy with what they see in the
mirror. They'll have more energy and pride to become a
better role model to their friends and family. (And so on)
So ask yourself: WHY did you start working out?

WHY do you want to get in shape?

What motivates you more than anything to accomplish

your goals?

(The more why's you ask, the more ways you will establish
HOW you'll get to the end goal!)

This is imperative because acknowledging the reason as

to what got you started will be your primary fuel to
continue striving forward when the going gets tough.

BIG TIP: your ‘why’ must be emotionally empowering to

truly be strong. My original ‘why’ was to peak my biceps in
a way so I could attract more girls, but when I became
extremely de-motivated, this ‘why’ never sparked a light in
me.

Why this was is simple: my ‘why’ wasn’t strong enough!

Now however, my ‘why’ is to continually improve myself

so I can further serve my clients and followers (i.e. The
Gains Train Express!) to a higher standard. When I better
my craft, share my experiences and help others, the
feeling I gain from the acknowledgement that I am
making a positive impact in more and more people's lives
across the globe is when I TRULY am fulfilled. (But never
satisfied! :D)

See the difference?

STOP READING, START DOING:

1) Identify 3-5 goals you want to achieve. This can be

health, wealth, relationships, contribution...you decide!

2) Write them down on pen and paper. (If not, they're not
goals...they're just dreams!)

3) Establish what it is you want, and write out (at least) 5

action steps you need to carry out to accomplish these
goals.

*It helps to follow the S.M.A.R.T rule when doing this:

Specific, Measureable, Achieveable, Relevant, Time-
Bound*

4) For the next heading, write in capitals WHY, and

underneath, write down why you want to achieve this
goal. Once you have written the first why, write
underneath the reasoning behind that why. Repeat this
so you have at least 5 why's stacked on top of one
another.

5) Take action. Action speaks louder than words!

 STEP 3: DON'T COMPARE
YOURSELF TO OTHERS
"Don't compare yourself with anyone in this
world. If you do so, you're insulting yourself." -
Bill Gates
This one is crucial, because in today’s era of millions of
posts being uploaded every single day on social media, it
can be extremely easy to fall under the fallacy of
comparing your own progress to everyone else on the
internet.

Now, I'd like to apologise for sounding like an old-record

player here, but hear me out:

Your only competition is yourself!

The least amount of progress I have made is when I was

more focused on others and their progress rather than my
own progress. When you dwell on how much stronger or
leaner someone is compared to you, this is the number 1
route to waving goodbye to your self-esteem.

Without self-esteem, it’s very hard to believe in yourself.

I believe in you though, my friend, you can do it!

LET’S GO!
The more you focus on you and only you, the more you’ll
respect the process and appreciate how far you have
come. When you respect the process, it will always
deliver results in return!

Important note: a lot of what people post on social media

is based on the ‘perfect image’, meaning they will only
post the photos or videos of them when they’re at their
very best.

For example – a lot of the ‘six pack abs’ photos you see go
viral are when these people take the photo in the perfect
lighting whilst also having a ‘muscle pump’ that’ll make
them appear bigger and leaner at the time the photo is
taken.

(And no, I'm not going to pretend to act all perfect and
flawless here...I also hold my hand up for this one!)

Let me take myself as an example:

When recovering from elbow tendinopathy, I was able to

begin 2019 injury-free. In February, I was asked on
Instagram:

"Hey, Jake. You should try and start some handstand /

hand-balancing work. It's great fun, and is also good
conditioning for the shoulders, elbows, and wrists!"
I gave it a thought. After the months of prehab-
rehabilitation work I had been through over the previous
6 months, I was skeptical as to whether I may make the
(past) mistake of doing too much too soon.

"You know what?" I said. "Let's give it a go!"

After an initial frustrating few weeks of trial and error, I

managed to get the grips of hand-balancing on the floor.

(I've still got A LOT of work to do by the way!)

I started to get a load of messages on my social media

platforms: "YO, JAKE. How are learning the handstand so
fast?!"

The thing that most people don't know though, is that I

had to fall down HUNDREDS of times to even get just a
single half decent 10 second hold without the need of
assistance from the wall.

This is the type of stuff that isn't usually shared on social

media...
I've had my fair share of experiences where I've felt like
head-butting the wall after falling down so many times
(please don't go and headbutt a wall).

I've scrolled through social media, and read about

people's frustration of how they can't nail the one-arm
handstand (when there's me struggling to balance on two
hands!).

But do you know what kept me going through all my

failures?

I blocked out the distractions, invested in the knowledge

of others, and just went and took action.

Moral of the story: you'll make a lot more progress when

you focus on what you're doing rather than what the rest
of the world is up to!

*AND SQUUUEEEEZZZZZEEEEEE*
 STEP 4: THE 80/20 RULE
"It's not the daily increase but daily decrease.
Hack away at the unessential." - Bruce Lee
The 80/20 rule was discovered by an economist called
Pareto.

In short - the 80/20 rule is based on the concept that

'20% of the inputs of something make up 80% of the
outputs.'

For example: 20% of a business's products make up 80%

of their profits.

20% of the people in your life make up 80% of your

happiness. (That is of course if I am in that 20% region!)

So when I was looking at all these examples, I thought to

myself: "you know what. Surely this must apply to
working out and physical exercise as well?"

And boy does it do so!

(I also implemented the 80/20 rule for my A Level exams.

For revision, we were given past exams from previous
years as resources to use. I realised that roughly 80% of
past examinations were covered by just 20% of the topics
in most subjects...so I mainly studied the 20% of topics
that were most likely going to come up on the day of my
exams. Despite failing Economics for almost 2 year
straight, I manage to pull a B out of the hat when it
mattered most. Take that Aggregate Demand!)
On my social media platforms, from YouTube to
Instagram, there's a reason why I emphasise the
importance of focusing on the big full body exercises
before you dedicate any time on isolating specific
muscles.

*Compound movements being 'multi-joint exercises' -

Push ups, Pull Ups, Squats, etc*

Why?

Because they are the 20% of exercises that yield 80% of

the results!

But how does this link to motivation?

Well, think back to times in your Fitness Journey where

you have felt extremely de-motivated. The times in which
you have poured so much of your blood sweat and tears
into your workouts, your cardio, your nutrition plan,
EVERYTHING. And in return, you've gained little to no
results.

*Ouch. This one certainly makes me flinch when I look

back at my past experiences!*

And when you look back at those darker times, have you
ever wondered why you gained little to no results...despite
your hard fought efforts?

It's because 80% of your efforts only went towards the

20% of things that actually produce results!
*Okay, my head is beginning to hurt now when I look back
at all the protein shakes I would jug down immediately
after my workouts...*

But my point is - if you're after results (i.e. everyone!),

then focus all of your efforts on the principles.

In your workouts - focus on progression rather than

exhaustion.

If your goal is fat loss - focus on a consistent calorie deficit

as opposed to hours of drooling cardio...only to eat
another 1000 calories from McDonald's afterwards!

Success is the consequence of repeating the

fundamentals over and over again. And once you
understand the principles, application is easy.

Hard work doesn't pay off, SMART work does.

The principles are simply the 20% of the goal that yields
80% of the results.

Keep It Simple Sweetheart (K.I.S.S), as that's the only way

you'll gain results, and consistent results is what will keep
you constantly motivated to strive onwards and upwards!

*BONUS QUESTION: what are the 20% of things that spark

80% of your motivation / willpower? Focus on the small
things that make the big things!*
 STEP 5: ENJOY YOUR
TRAINING!
"“Be thankful for what you have; you’ll end up
having more. If you concentrate on what you
don’t have, you will never, ever have enough.” —
Oprah Winfrey
Now the last step to accomplishing the results you
deserve, which is arguably the most important yet, is to
simply enjoy your training and the point at which you're
currently at.

Whether you cannot do a single pull-up, or you've

surpassed 5 clean pull ups, or even if you're now
progressing onto the one-arm chin up, enjoy every single
moment of it!

Because the more you dwell on what you don't have, or

the more you beat yourself down over what you can't
currently do, the sooner you're going to quit, and the
sooner you're going to give up.

I DON'T WANT THAT HAPPENING TO YOU!

Think about it: if building a strong, muscular, and

athletic body was easy, everyone would be walking
around shirtless, right?!
So, as Fitness & Bodyweight Training is based on the long-
term, you're far better off simply enjoying the years of
effort you're going to put into it.

(Trying to speed up the process only gets you hurt. Lesson

learnt!)

So if you can remain consistent and patient with your

progress, overtime, LONG TERM, you're going to make far
FAR more progress than the majority of others who gave
up way sooner because they simply weren't patient or
consistent with their efforts.

Whereas you, my friend, as you were patient and

consistent, you are the true winner.

You are the true star.

YOU ARE THE CHAMPION!

*FYI - yes, this image is flipped 180 degrees. Lol.*

BONUS STEP - THE FORMULA
TO WIN BIG
Action + Accountability = Success

Have you ever wondered why some people are so happy,

driven, and motivated all the time? It's because they
surround themselves with like-minded people who
spread similar vibes!

Have you ever wondered why some people are so grumpy,

miserable, and take the time to try and bring others down
to their level? It's because they're surrounding themselves
with others who are doing the exact same thing!

This links into Fitness perfectly. Those that keep on going

and see results do so because they have others
encouraging them, motivating them, and praising their
efforts.

On the other hand, it's unfortunate to see so many people

give up and stop working out, simply because they gave
into the words of negative people.

There's a saying that states that you are the sum of the 5
people you surround yourself with. (Notice how your
actions interlink with those you spend the most time
with...)
As well as surrounding yourself with like-minded others
who are on a similar path as yourself, it is SO important to
also connect and engage with those who are above you.
(i.e. People who have accomplished exactly what it is you
want to achieve.)

I get asked frequently as to how I have gained so much

knowledge about Physical Exercise, Nutrition, and
Bodyweight Training.

It's simple - I interact with and seek guidance from those

who are better than me!

If you aren't seeking guidance from others, you're seriously

hindering the amount of progress you could be making.
After all, how can you know whether what you're doing is
right, if you actually have no idea what you're doing in the
first place?!

Remember, if we could all accomplish our goals on our

own...we'd all be there right now!

It's one of the reasons my trainees come to me for help in

the first place - they know that, if they were to do it all
themselves, it's much easier to skip a workout, or not to
follow a structured nutrition plan, or genuinely put in less
effort compared to having me as their (awesome) coach.

Professional athletes have coaches. Multi-million dollar

business owners have coaches. Everyone who succeeds in
their craft does so because they seek advise from others
who are simply better at what they want to accomplish.
And when the going gets tough, these are the people who
will make success happen for you. Nothing is more
encouraging than having someone right by your side,
guiding you every step along the way, and ensuring you
avoid all of the painful pitfalls they had to suffer
themselves!

This is because when we know we're not doing it alone,

and that another person is with us and has our best
interest in mind, we dedicate at a higher level.

(As I'm sure you can relate from experience, right?)

To summarise once more - the more you can hold yourself

and others accountable, the more action you will take.
The more action you take, the more results you'll gain in
return.

Combining massive action and accountability will ensure

that you will remain infinitely motivated to crush your
goals, whilst also having the imperative guidance from
others to ensure that your hard work actually pays off.

(Without the latter, you'll just be spinning your

wheels...only to be left exactly where you left off!)
 THE FINAL STEP - IT ALL
COMES DOWN TO YOU!
If you have come to the end of this book feeling super
pumped, ecstatic, and motivated than ever, then that's
awesome!

BUT, are your words going to match your actions?

Are you going to talk the talk, or are you going to walk the
walk?

Are you going to 'start tomorrow', and then say it again

month after month, or are you going to say "FORGET
WHAT DAY IT IS, IT'S GO TIME!"?

In this eBook I have provided you the 5-Step Formula To

Infinite Motivation, but if you want to wave goodbye to
your excuses and finally see rapid results, you have to
actually put in the work; because no one else is going to
do it for you.

I hope this helped, and I hope the ACTION you take

following the strategies I have revealed to you will take
you one big step further to packing on the lean muscle
mass you desire and shredding off the excess fat that you
deserve to lose!
Keep Moving Forward!

Jake Gay :)

HOW I CAN SUPPORT

YOU FURTHER:
1) Click Here Now to Apply for Exclusive 1-on-1 Fitness
Coaching with me

*Only for those who are SERIOUSLY committed to

transforming their bodies and life!

2) Subscribe to my YouTube Channel: JG Calisthenics

*I upload multiple videos every week to enable you to

build muscle, lose fat, and sculpt a body you are proud
of through the use of Calisthenics & Bodyweight
Training. You won't want to miss out on these!