Feeling stuck?
Need a spark to crush your goals?
This week on Mornings in the Lab, we tackled everything from reinventing yourself to mastering accountability. And yes, we found time for some fun debates about cigars and Superman.
The takeaways?
Clarity, momentum, and a plan to show up as your best self every day.
Let’s dig into it.
200 Live Shows Later… Keith Bilous Learns Boredom Is Sexy (Sort Of)
Consistency gets a bad rap.
It’s not flashy.
It doesn’t trend on social media.
And it definitely doesn’t happen by accident.
But after hosting 200 mornings in a row of Mornings in the Lab, Keith Bilous can confidently say that consistency works—even if it isn’t sexy.
(Okay, maybe it’s a little sexy when the results roll in.)
Here’s what 200 live shows taught Keith about accountability, growth, and embracing the grind.
Public Accountability = A Good Kind of Pressure
Keith didn’t just decide to go live every morning—he declared it publicly.
Out loud. To the world.
Why?
Because nothing lights a fire under you quite like knowing people are watching. It’s not about fear of judgment; it’s about showing up for the people counting on you—and proving you can back up your own promises.
Boredom Is Where the Magic Happens
Here’s the secret no one talks about: mastery is boring.
The daily grind of showing up, refining, and repeating isn’t glamorous—but it’s where all the good stuff lives.
Repetition sharpens the blade.
Boredom builds brilliance.
And those mundane moments? That’s where greatness is forged.
Your Audience Knows Best (Listen to Them)
Keith learned early on that his audience is his mirror.
They cheer when something resonates, they speak up when it doesn’t, and if you’re willing to listen, they’ll tell you everything you need to know to improve.
Feedback is a gift—even when it stings a little.
AI: The MVP You Didn’t See Coming
Let’s not forget the role of AI in keeping this ship afloat.
From automating workflows to engaging the audience, AI has been Keith’s right-hand assistant. But here’s the kicker: AI doesn’t replace humans; it frees them up to connect better.
That’s the real win.
The Big Takeaway
The key to 200 shows?
Just. Keep. Showing. Up.
Consistency builds trust, sharpens skills, and creates ripple effects far beyond the camera. Keith isn’t slowing down anytime soon.
The lab is open—and this ride is just getting started.
Catch the show highlights here.
Best Moments from the Episode
Jason Shen’s Flow Secrets
Jason Shen revealed how his wife helps maintain his iconic “COVID flow” hairstyle and shared actionable insights on leveraging your “outlier status”.
The Great Drone Mystery
Talks about unexplained drones over Jersey and Maryland sparked wild theories, from government experiments to alien encounters—mixed with a side of karaoke banter.
Alana Tart on Emotional Intelligence
Alana Tart shared transformative insights on mindfulness and emotional awareness, encouraging us to use emotions as tools and embrace agility in navigating challenges.
Mantra or Mantra? Why the Right Words (and Actions) Matter
Ever notice how the word mantra can make people squirm?
Maybe it’s because it sounds too fluffy, or too yoga-retreat-for-the-weekend.
But forget the feel-good Instagram posts.
A mantra isn’t a magic wand. It’s a tool. One that works only when you pair it with action.
What’s Your Battle Cry?
Love them or roll your eyes at them, mantras are here to stay.
But they’re not magic spells.
They don’t work unless you do.
Repeating a phrase while lying on the couch doesn’t cut it. Real mantras live in the trenches—with action, sweat, and effort backing them up.
If It Bleeds, You Can Kill It
AJ Zeglen brought up a mantra straight out of Predator:
“If it bleeds, we can kill it.”
Translation?
Every challenge can be tackled—if you’re willing to show up and do the work. Whether it’s crushing goals in the gym or battling the “Monday scaries,” this mantra reminds you that no obstacle is unbeatable.
Mantras Need Momentum
Adam House flipped the script, calling mantras “battle cries.”
He shared his go-to:
“Build brick by brick.”
Why?
Because great things are built with consistent effort, not overnight success. A mantra can inspire your team, but only if your actions back it up. As Adam put it,
“Mantras aren’t magic—they’re preparation.”
The Power of Routine
A mantra doesn’t have to be just words.
Routines turn mantras into triggers.
Pair a phrase with an action—like turning your cap backward, Stallone-style, or taking a deep breath before stepping into the ring (or the boardroom). When repeated, they cue your brain to go all-in.
Best Moments from the Episode
Keith’s Canadian-isms
The crew couldn’t resist poking fun at Keith’s pronunciation of mantra. It spiraled into a debate about Canadian quirks, Zed vs. Zee, and whether Keith should start calling it decal instead of deckle.
If It’s Not the Lights, It’s the Sand
Keith dropped a stat: most adults fantasize about having sex in a car, a pool, or—wait for it—a family member’s home. The conversation led to Adam House sharing a very… specific warning.
“Sand in your butt crack isn’t worth it.”
Noted!
The Bautista Bombshell
Keith’s excitement over Dave Bautista’s transformation (complete with flowing hair!) sparked laughter—and a reminder from Jon’s that movie stars reinventing themselves is all part of the hustle.
Guest Spotlight: R. Scott Edwards
The morning’s guest, comedy veteran R. Scott Edwards, kept things lively with stories from his nightclub days.
Highlights? His number-one podcast in Albania and the time he hung out in a hot tub with Dana Carvey (fully clothed, apparently).
Whose Life Are You Living, Anyway?
Ever find yourself chasing someone else’s dream?
Wearing a mask that fits their expectations but suffocates your spirit?
It’s time to rip that mask off.
Keith and the crew tackled how to break free from others’ expectations and finally, unapologetically, be your true self.
Step 1: Recognize Your Uniqueness
What makes you different is what makes you unstoppable.
Jon Andersen nailed it when he said,
“You don’t get anywhere extraordinary by being ordinary.”
The key?
Stop apologizing for what sets you apart and start owning it. Whether you’re the loud one, the quiet one, or the “weird” one, lean into it.
Step 2: Know What YOU Value
If you’re chasing what others value, you’ll always feel empty.
Marty talked about skipping football Sundays to prepare for the week ahead—not because he hates football, but because it’s not his thing.
Ask yourself: what do you love? What excites you? Then do more of that.
Step 3: Say Goodbye to Limiting Beliefs
We’ve all been there—dragging around someone else’s narrative about who we “should” be.
It’s time to let it go.
As Keith shared, “The only way to beat limiting beliefs is to recognize they’re not even yours to begin with.”
Step 4: Set Boundaries Like a Boss
Boundaries aren’t barriers—they’re life’s GPS.
When you say “no” to what doesn’t serve you, you’re saying “yes” to what does.
Bottom line?
Being your true self isn’t easy—but it’s worth it.
Stop living someone else’s life. Own your quirks, your dreams, and your story. And if anyone doesn’t like it? That’s their problem, not yours.
Best Moments from the Episode
The “Wet Cigar” Dilemma
Keith and Jon had a lighthearted discussion about the practice of wetting the end of a cigar before smoking it.
Jon explained the practical reasoning behind it, but Keith’s witty remarks and playful sense of humor veered the conversation into cheeky and laugh-inducing territory.
Bring Back Shame (But Make It Helpful)
Marty took a controversial stance on self-improvement, saying society needs to bring back a little shame—not to tear people down but to encourage accountability.
His blunt delivery got a big reaction from the group, sparking a lively debate on the line between healthy self-awareness and unnecessary guilt.
Judgment-Free Zone... Except for Soda Drinkers
Keith made it clear that while the show is all about offering grace and second chances, there’s one exception: sugary drinks.
The team had fun doubling down on their mock “soda-shaming,” calling out the absurdity of consuming liquid sugar in an era when healthy alternatives are everywhere.
The Brutal Truth About Accountability (and Why You’re Doing It Wrong)
“Accountability” is the magic word that can get you from “I’ll do it tomorrow” to “I crushed it today.”
But what if your best accountability partner isn’t your best friend, spouse, or coworker?
What if it’s a total stranger?
Strangers Tell It Like It Is
Let’s be real.
Your loved ones don’t want to hurt your feelings.
They’ll sugarcoat, sidestep, or let you off the hook when you’re slacking.
A stranger?
They don’t care if you’re offended—they care about results. As Keith put it, “Strangers bring brutal honesty because they’ve got nothing to lose.”
Fresh Eyes, No Bias
Unlike someone who knows you well, strangers don’t have preconceived notions about your habits, strengths, or excuses. They can offer a fresh perspective, helping you see things you’ve been blind to.
Think of them as the ultimate reality check—served straight, no chaser.
The Fear Factor
Accountability to a stranger taps into a unique motivator: the fear of looking unreliable.
Marty explained, “You don’t want to let someone down—especially when you know they’ll call you out.”
It’s the kind of pressure that keeps you showing up and doing the work.
The Endgame: Self-Reliance
Of course, the goal isn’t to depend on anyone forever.
As Jon pointed out, “An accountability partner is just the launchpad. Eventually, you’ve got to fly solo and hold yourself accountable.”
Accountability starts with you—but sometimes, a stranger’s unfiltered honesty is the boost you need to get moving.
The question is: Are you ready to hear the truth?
Watch the show highlights here.
Best Moments from the Episode
Colby’s Accountability Insight
Colby Wegter revisited his goal to cut back on drinking and focus on healthier habits. He credited setting boundaries and working with a “qualified stranger” for helping him stay on track.
“The right accountability partner cuts through the noise,” he said.
Marty vs. Glory Days
Marty delivered a memorable fit tip: “Nobody cares if you played football in 1999.”
His advice? Let go of past achievements and focus on your health today, because nostalgia won’t keep you fit.
China’s Robo-Cop
Keith introduced a wild video of a futuristic police robot patrolling the streets in China. Marty joked, “They need that—half these cops can’t chase a donut, let alone a bad guy.”
Reinvention 101—How to Become Who You’re Meant to Be
Reinvention isn’t just for New Year’s resolutions. It’s a way of life.
The question is, how do you shed the old you and build something new without losing momentum?
Step 1: Look in the Mirror
Reinvention starts with self-awareness. Taking an honest inventory of where you are and where you’re falling short is the first step to plotting a fresh course.
Step 2: Define Your Vision
Jon Anderson dropped a truth bomb when he said, “You wouldn’t go to the movies without knowing what you want to watch.”
The same goes for life—if you don’t know what you want, how can you get it?
Take the time to create a clear picture of the future you.
Step 3: Set Stretch Goals
Marty chimed in with his usual no-nonsense advice.
Greatness doesn’t happen by accident.
Set goals that push you just outside your comfort zone. Your goals should scare you a little and excite you a lot.
Step 4: Take Small, Consistent Steps
The key to long-term success is sustainability. Don’t try to change everything overnight. Start with one habit, nail it, then move on to the next.
Reinvention isn’t a single event—it’s a process.
It’s about constant reflection, adjustment, and forward momentum.
The real question isn’t whether you can change. It’s whether you’re willing to do the work to become the person you’re meant to be.
Best Moments from the Episode
The Cigar Revelation
Jon Anderson found a forgotten box of cigars stashed in his house.
His excited retelling of discovering them—and the crew’s debate about the “right flavor profile” for cigars—turned into a mix of humor and camaraderie.
Keith couldn’t resist joking, “Just sucking on the shaft, eh?”
Marty’s Basketball Passion Ignites
When the team discussed ChatGPT’s list of overrated NBA players, Marty exploded when Carmelo Anthony topped the list.
“Get the f*** outta here! The man broke records and went head-to-head with LeBron!”
Marty’s fiery defense was peak entertainment.
Food Psychology 101
Jorie Janzen shared a simple but effective visual for portion control: comparing a dinner plate to a platter. “Most people are eating off platters these days,” she said, sparking a discussion about mindful eating and the difference between real hunger and emotional cravings.
The Superman Nostalgia
Keith geeked out over the new Superman: Legacy trailer, comparing it to the classic Christopher Reeve films. It’s like reconnecting with an old friend—but with better CGI.
No one’s coming to save you—but the Lab is here to keep you moving.
Last week was packed with lessons, laughs, and reminders to stop settling and start showing up for yourself.
If you’re serious about making progress, don’t wait—join us LIVE on YouTube and LinkedIn every weekday at 8 AM EST.
And remember… The only thing standing between you and your next win is you.
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