• Samuel Gegen

Hack your mind - change your life with ONE word!

Updated: Aug 26

Hi everybody! Sam here and I am motivated to talk health and wellness today - as always. My blog, my YouTube are always evolving. It’s now developing into what I like to call a ‘Sober Lifestyle’ brand with your own personal coach (cough**cough** That’s me!). What it’s NOT is a way to shame others for choosing to drink or live a different lifestyle. I am not here for that. It is meant to empower those that want to be the best they can be and change certain pinpoints in their life whether it’s fitness, finances, sober living etc. I have experience in all of that! If you haven’t yet, head over to my Youtube channel and subscribe to be a part of this specific community. We support one another! Special people close to my heart and that I want to specifically help are the LGBTQ community, people living or wanting to live a sober lifestyle and those struggling with barriers and set backs.

If you are more of a video person, I have this blog post done in a 3 minute vid!:

Anyways! What were we talking about? Oh yea - today I want to tell you my favorite word. Before I give away what it is I want you to understand the meaning of this word and how powerful it can be. This word means discipline. It means that you are in control of your life. You are in control of what you eat, what you drink, where you go and who you hang out with. Without this word, you may succumb to pressure or doing things that aren’t going to move you forward in the direction that you want to go in. This word is a full sentence. This word is fulfilling once you practice it enough and form a habit of using it.

You want to know what the word is?


No, I can’t eat that donut. No, I can’t go out to the bars with you. No thank you I can’t take on that extra task because I have too much going on reaching my specific goals. This isn’t selfish. This is critical to your success. Critical to reaching it is whatever you dream. And 100% necessary to be great.

Relate no to sacrifice. When you make sacrifices you can reap huge rewards. Let’s paint the picture in a scenario using the infamous donut I just referenced. Sometimes, when you open the ‘cheating on my diet’ door, it stays open and leads to a disastrous diet fail avalanche. Sometimes lasting days or even weeks.

Scenario 1: You say NO to the donut from the coworker. You are right on track to your wellness goals. You feel a sense of accomplishment and motivation to keep going. Saying no was extremely gratifying to you and now that you said no to the donut, you are going to have your power fit smoothie and salad for lunch just as planned! These consistent, healthy, daily habits are what is going to lead you to success of accomplishing your 30 lb. weight loss journey. And damn! It feels so good. Saying no gave you the power and will to keep going on this difficult, yet rewarding journey!

Scenario 2: You say YES to the donut. Hell, they looked good and your discipline was lacking that morning. Plus the coworker was extremely convincing. Sort of a “I jump, you jump” situation. You both jumped. Here’s what happened next. You ate the donut. Then shortly after you felt tired, and thirsty because you haven’t had carbs/sugar in awhile. You bloat up a little bit and not in the most productive mood. By lunch you decide to order take out because your healthy meal you brought doesn’t sound good anymore and hell, you already cheated on your diet so might as well keep the ball rolling. Then you end up skipping your workout that night due to being lethargic and don’t have the easiest time falling asleep because you're a little restless since you didn't get your evening workout in. Wow! All because of a little donut.

I think this is a good reminder that one little action that is opposite of the goals you want can lead you in the wrong direction. Snowball effect to say the least!

You guys. Listen to me for just one second. You don’t have to feel like an asshole for saying no. It’s totally acceptable and people will not think ill will of you. I recommend not using it to get out of work, or defy your boss or your spouse but if it’s something that has to do with what you REALLY want, you should feel obliged to say no. It is a duty to yourself.

I used to be such a yes man. And while yes is great for things such as opportunity, it also can mean that you need to grow a pair and stand up for what is best for you. It’s okay to be selfish with your success. I learned to say no when I quit drinking. I had to say no. To me, it was a matter of life or death (literally). It was great practice to continue saying no to the things that didn’t line up with my values or my goals. It filtered into other aspects of life and not just my sobriety lifestyle journey. That is how I became the person to develop a habit to say NO to that donut. Saying no means you love yourself and is an amazing form of self-care.

Here are some of my polite phrases for turning someone or something down:

“No thank you! I don’t drink anymore.” >>Put that sh*t out in the universe! Say it out-loud!

“No I can’t make it tonight. I have to finish my new blog post.” >> Be intentional with your time!

“No Karen, I can’t have dessert. It past my eating window for intermittent fasting.” >> Want great results? Tell Karen no! (And also check out my IF video, it can change your life ;) )

I think you all get the message! Now get out there and say no to the things that don’t align with your goals and say YES to the beautiful opportunities, sacrifices, disciplinary practices that will lead you to success!

What are you dying to say NO to?????

I would love to hear from YOU!

Hit me up with that feedback at

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