Project UF

Take the guesswork out of your Fitness and Nutrition so you can walk around with confidence.

09/27/2024

Carving out the time to reflect and plan is a non negotiable.

If you are like me and you run 100mph and skip the step of Slowing down to reflect, you are not in gods rhythm.

Slow down.

Create a pace that allows for sprint and recovery.

This is a pace that allows you to enjoy the fast pace of life but also build strength and keep focused. And not get burn out.

I’m seeing it with our football team. And I’m seeing it in my life.

Sprint. Recover. Get stronger.

It’s a way of life.

Coach Ck

09/22/2024

A 4 dimensional life is Your sport. Train like you want to be the GOAT 🐐

09/03/2024

The rate my relationship grows deeper with God is directly related to the speed with which I take obedient action.

08/28/2024

//morning wisdom//

if i am relentlessly committed to my purpose (obedience to GOD) and being excellent in business, in fitness, in marriage, in parenting, and living a life that i am obedient to GOD means that I dont do what feels good, or what i want to do in the moment.

i do what is required to get the results i desire based on the north star i created for my life. that creates a game for me and winning that game means doing a bunch of boring work, that isnt fun in the moment, but the taste of victory on the field makes all the training and sacrifice worth it.

and i have become someone who loves to train.

i love to get up early and i love to work and i love to take my family out and i love to workout and i love to eat healthy and i love to wake up at 430am and pray and read the bible and i love to go to bed early.

i love to reach out to people and have conversations and i love to post my progress about my life and share my journey, the wins and the losses.

i love to coach people on what it takes to be excellent in their body and in their fitness.

i love it.

and im okay that i love it.

and im okay that you dont love it.

im okay if that makes you feel bad about yourself that you dont love it.

its okay if you dont want to seek excellence in business, and family and fitness.

its okay if you dont want a relationship with god.

its okay if you dont want to make a million dollars and you think im a doushebag for wanting that!

the truth shall set you free.

so what do you want your life to look like?

Coach CK

04/16/2024

The game is about clarity and not doing too much so that you can create a sustainable pace and win for a long time.

04/15/2024

When I expose the truth, only then can I make changes. When I lie to myself that it’s not that bad, I don’t have the motivation to take drastic action!

03/03/2024

This is what success looks like for me.

Yup.

No lambos.
No private jets.
No stacks of cash.

Just me, with my squad, being able to take a breath, escape the rat race for a second and be around each other.

This photo was taken a couple years back after we bounced from a tournament to a family trip to all be together for a brief moment.

But I want you to realize how successful you already are for a minute.

Thank and love yourself for the strength and vision that you have right now.

You can feel successful right now, without depending on meeting certain goals to give that feeling to you.

Recognize all the badass things you are already doing in life.

I think success comes from feeling successful in the present moment; not something you may feel “some-day” when you have reached a goal or have something you want.

This legit took me years to understand.

I know a lot of people who are rich as s**t yet have never learned to appreciate themselves and feel successful from within.

Here’s my challenge to you.

Since we live in this Instagram world of comparing yourself to everyone and everything.

Instead of defining your success in terms of the concrete things (house, cars, jets, travel, etc.), be willing to expand your definition of success to include the goals of your higher self.

Maybe you’re transforming an old habit or negative belief, releasing a fear, doing things you love, and developing and recognizing your special talents.

From my point of view, success is creating something when you need it, making a contribution to others, and loving and respecting yourself and others in the process. Its about living the life you were created for, at the highest version you can.

Look at others as successful not just by how rich they are but by the quality and happiness of their lives.

Coach CK

01/15/2024

//morning wisdom//

sometimes the dark cloud following you around that you are afraid of, that you are trying to get away from, is actually hiding the gift you need to get what you want. instead of running away from it, turn around and go into the dark.

every day i must go into the dark and do the inner work. not sometimes. not when i feel like it. not when i dont have a client. every. damn. day.

the stakes are high. if i chose not to do the required work, the kingdom dies. everything crumbles. the business. the family. the marriage. the team. hundreds of peoples happy place.

when the stakes are high, you will either rise up, or fold like a cheap lawn chair.

make the stakes higher for yourself. if you make them lukewarm, if you make them halfass, then you will not have enough courage to pull yourself from the comfort of your bed at 4am. if the stakes are not high enough, you will not have the courage to push away the extra drink or the dessert that sits in front of you. if the stakes arent high enough, you will have no problem watching one more episode on netflix and staying up to late so you arent worth a s**t in the morning.

its life or death. figure out how to make it that way for yourself and get to work.

coach ck

ps the game starts january 29th and im taking applications for our mentorship program to run with me and Jen Sneed Kaufman personally for the rest of Q1. this is top program. only 4 spots per quarter and its not cheap. but if you want to change your life, you might need to raise the stakes. DM if interested.

06/27/2023

If you could see into the future, with the current path you are on, how does the future you look? comment below!

01/02/2023

5 non negotiables to crush your fitness goals in 2023.

What is your identity? Are you healthy, wealthy, and strong? You will take action based on how you see yourself. You ego and unconscious must be in alignment.

What are my daily non negotiables? And how do I know if I am executing on them? Data doesn’t lie. Track or die. Your non negotiables must line up with your identity. And you must be brutally honest with yourself if you want to lay a true foundation. You can sugar coat it or make excuses. You either do it or you don’t. And you mark a point of it if you do. Here are 5 fitness non

1. Track your food for 16 weeks! Create awareness around what you are putting into your body. Without this, you have no clue if what you are doing is effective from a fueling standpoint. If you skip this step, you are shooting in the dark.
2. Move! Healthy people move. You are healthy, wealthy, and strong. So you do what healthy people do. They move their body. Every day. No matter what. Set a low minimum like 10min and get started today. Increase as you progress.
3. Eat protein with every meal. Hit your minimum required custom target. Ladies over 100g, fellas over 150g. MINIMUM!
4. Resistance train 3-4x. Push your muscles close to failure for 1-2 sets so they grow. Start with 20min and expand to more. Message me for a great beginner workout plan you can execute in 20min.
5. Sleep. Track your data. If not over 6 hour every night then adjust your life. Consistently Getting over 7 or 7.5 could change your life.
6. Drink water and drink electrolytes. Drink when you wake up. Drink when you workout. Drink before or after you have a coffee. Keep your electrolyte balance for more energy and less cravings.

Coach CK and Jen

10/12/2022

10 quick things that you should be doing to live your best life.

They are not sexy. But….

It takes what it takes.

So we keep showing up.

When someone tells you what it takes, you think that sounds too easy so you dont take it seriously..

You do it half ass…

and then it doesnt work so you move on to the next thing.

Guys, its really that simple.

I don’t care if you are 24 or 54.

It takes what it takes.

If you can do the boring work consistently, you will get results.

I have been that guy searching…

looking….

wanting it to be something other than what it actually is….

if i can just find this perfect formula or this hidden thing… then i will achieve success.

there is no magic outside. the magic is found within…

as you do the work, day in, and day out… you learn what works for you.

the tweaks, the nuisances, the adjustments…

it happens while you are in motion.

if you never stick with something long enough, you will never get to experience it.

fall in love with the process.

make it yours.

there is nothing new under the sun.

Here’s 10 quick things that pass the test of time. If you are doing them everyday, I promise you won’t be dissapointed.

1. prioritize protein when you eat
2. eat enough to sustain your activity, but no more.
3. find foods that you enjoy, make you feel good, and don’t cause inflammation. make those your staples
4. move you body daily
5. stress and strain your muscles so they grow stronger
6. sleep more than 6 hours
7. drink lots of water
8. be in constant communication with God
9. love on people. be encouraging, give hugs, smile.
10. whatever you are doing, do it as if unto the lord.

Bonus. 11. Find someone else that wants to go where you want to go, and now when you don’t feel like going, they can drag you along. And when they don’t feel like going, you can drag them along.

Address

325 Parker Place
Oswego, IL
60543

Telephone

+16303634797

Website

http://www.projectuf.com/, https://join.projectuf.com/request-access-fbg147317940

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