Mads Friis

Completed my first in Copenhagen!
Started off easy—with lots of smiles and laughter… but let’s just say it definitely pushed me to my knees and limits at times (as you’ll see in the photos).
Incredible setup, awesome energy, and a fun challenge all the way through.

Big shoutout to my buddies and for signing up and running it with me—made the whole thing even better. Always more fun to suffer together!

Won’t be my last one—and next time I’ll actually train a bit more for it!

Have you ever tried HYROX?
What was your experience like?
Or are you planning to take one on soon?
Drop it in the comments—I’d love to hear!

Most men wait for the “right time.” These guys took action.

The men from Cohort 4 of the Weekend Growth Bootcamp didn’t wait for the perfect moment.
They showed up, pushed their limits, and proved what’s possible when you go all in. 💪🔥🙏

Another Growth Island Weekend Bootcamp is in the books.
This weekend was about stepping up, getting uncomfortable, and breaking through limits—together.

When the right people come together, big things happen.

But this isn’t just about feeling good for a weekend. It’s about real, lasting change.

At one of the Bootcamps, we measured biological age before and after.
The results?
Multiple men reversed 2–3 years of their biological age in just a few months.
Some already had a biological age lower than their real age—and still turned back the clock further.

Three lessons from this weekend:

• Stepping back from the daily grind brings clarity and real progress.
• The right people around you change everything.
• N=1: What works for others is useful, but what works for you is what matters most.

To the men who showed up—you made this weekend what it was.

Several participants have asked for more.
A longer-term commitment.
A way to keep growing, stay accountable, and push even further—together.

I’ve been listening.
The next level of growth, challenge, and accountability is coming.
If you thought the Bootcamp was powerful, just wait.

Big shoutout to and for helping with the facilitation.

📸 Thanks to for capturing the moments that made this weekend special.

Grateful and Inspired! The men from Cohort 3 of the Weekend Growth Bootcamp are nothing short of extraordinary! 🙏💪🙌

Our third Growth Island Weekend Growth Bootcamp has wrapped up, and I’m deeply grateful for the opportunity to guide this incredible group of men. Each of you showed up as champions, and I can’t wait to witness the next steps in your personal growth journey.

In the coming weeks, I’ll share more insights and takeaways from the camp, but here are three quick lessons we uncovered:

• Stepping back from the daily noise is one of the quickest ways to make real progress.
• A strong community is a game-changer.
• N=1: While best practices are valuable, it’s all about finding what works best for YOU.

To all the participants: Thank you for your energy, commitment, and openness. You made this weekend unforgettable. 🙏

Grateful to have had , , and helping with the facilitation—they played a key role in making this weekend a success.

If you’re curious about joining a future bootcamp, message me to get on the pre-launch list—spots fill up fast!

📸 Huge thanks to for capturing the magic of the weekend 🙌

Struggling with sleep? A new 2024 study with 2,500+ participants uncovers an often overlooked solution. 🌙

Ever feel like you've hit a wall with sleep solutions?�

It might be time to look at your day, not just your night.

Here's what the study found:�

🏃‍♂️ More daytime physical activity significantly boosts sleep quality for both kids and adults.

🌞 Your entire day's activities, not just bedtime habits, influence your sleep.

💪 Simple daily exercises can effectively tackle sleep problems, boosting your overall well-being.

Daytime activity is a key, yet often missed, ingredient for restful nights. 🛌

Have you noticed how your daily routine impacts your sleep? Or discovered other sleep-improving methods?�Share your insights below. Let’s discuss how we can all achieve better sleep.

Why most male entrepreneurs struggle to build new habits

Many male entrepreneurs I work with want to jump in big from the start.

They set ambitious goals like meditating 30 min every day.

But here's the thing: starting too big is often why they don't see success.

The secret?

Start with Small Winning Steps.

If meditation is your goal, begin with just 3-5 minutes.

It sounds simple, but it's powerful.

This approach is something I also discuss in my Amazon bestseller on habits. It’s about gaining momentum with manageable steps that aren’t overwhelming.

Why does starting small matter?

- It’s Less Overwhelming: A tiny step is something you can do right now, without feeling swamped.

- It Builds Confidence: When you succeed at a small step, it boosts your confidence to take the next one.

- It Keeps You Moving: Getting started is the hardest part. Once you’re in motion, it’s easier to keep going.

This method has turned around the habits of many entrepreneurs. By focusing on small, achievable steps, they build habits that last.

I'd love to hear your thoughts:
Have you tried using small winning steps to build new habits? What strategies have worked for you? Share your experiences and let's learn together!

P.S. Curious to read my book?
Go to Amazon and search for "Winning Habits and Routine A No Bu****it Guide to Mastering Great Habits and Getting Rid of Bad Ones" to get your guide to success.

I was lying to myself and my friend Benjamin called me out on it.

I was lying to myself and my bet is you are too!

I was eating a dinner with one of my oldest friends Benjamin who I know from my days as an athlete.

He had seen my transformation from being an athlete believing sports was the most important thing in life to become what some would call a workacholic.

This might sounds like someone you know well? Perhaps yourself?

At this time I was still working most days from 9-21 and a lot of weekends with side projects as a podcast, education and other things. All projects that I loved.

And I told him I just need to grind 2 more years.

2 mores years and then I have gotten to a place where I earn enough to have the financial freedom and work on the interesting projects that I love.

Then I will have time to be more active again.

2 more years he said?

With the love of a real friend he called me out on that I had now said 2 more years the last 6 years.

He told how he just went down to 32 hours a week at work so he had more time for himself and doing triathlons.

Thats when I realized I had actually gotten to a point where if keeping my expensive low with out an expensive car or more fancy apartment that I was making enough money to just work 6 month a year and keep the rest of for travelling, being active and learning new things.

Yes this would not be luxury living. But hi what would I rather? Expensive car, apartment, watches, clothes and minimal freedom. Or nice apartment and lots of flexibility.

Next challenge was then creating a work setup where this was possible - not easy but doable for a lot more then you would imagine. But that is for another post.

I executed on the travel and have never regretted.

But I will leave you with this:

Are you also lying to your self?

Do you also just need to grind for another two years?

Have the goal post moved for when enough financial wealth is enough?

If so then only you can make the change.

And if you think you might need a friendly reminder or person questioning you like my friend Benjamin. Then reach out. Happy to help you structure that dreams life you have worked so hard for.

Hit your big goal and feeling 'Is this it?' Welcome to the club.

That void after success? It's more common than you think.

Sure, reaching the top feels good. But it's fleeting.

Was the grind worth it? Shouldn't the high last longer?

You're not alone. I hear this all the time from high achievers.

Here's the raw truth: It's not the goal. It's the journey. It's who you become along the way. That's where real fulfillment lies.

Sounds straightforward, but it's not.

Martin Seligman, the father of Positive Psychology, nails it with three happiness types:

1. The Pleasant Life: Enjoying life's simple pleasures.
2. The Good Life: Using your strengths to create flow.
3. The Meaningful Life: Contributing to something bigger than yourself.

Balance these for true, lasting happiness.

Real talk: Fulfillment isn't just ticking off goals. It's about growth, learning, balance.

Want to really understand fulfillment?

📩 Hit me up. Let's talk about finding deep, lasting satisfaction beyond just “winning”.

Looking beyond the gym for weight loss? Here's a surprising strategy!

Forget the usual focus on diet and exercise if you're aiming to lose weight. What if there’s a simpler, often overlooked element that could transform your weight loss journey?

Introducing the game changer: sleep.

Yes, really—sleep!

Matthew Walker, a renowned sleep scientist from Berkeley University, highlights how lack of sleep profoundly impacts our body. Shortening your sleep to just 4-5 hours can increase your hunger by over 30% because of hormonal shifts:

🔹 Decreased leptin levels by 18%, which help you feel full.
🔹 Increased ghrelin levels by 28%, ramping up your hunger.

This hormonal havoc means you could end up eating up to 400 extra calories every day, adding roughly 6000 extra calories each month.

Even your food choices change with insufficient sleep:
🍦 Sweet cravings increase by 33%.
🍞 Carb cravings go up by 30%.
🍟 And salty snacks? A 45% jump.

Thinking about another diet tweak or an extra hour at the gym? Consider tuning up your sleep schedule first to naturally aid your weight loss.

Have changes in your sleep ever affected your eating habits? How has improving your sleep helped your health goals? Share your thoughts and let's discuss practical ways to enhance sleep for better health.

You Know She Deserves Better

Hey, I get it—it's tough. I am also working on this area. You're either extinguishing fires at work or building the dream for both of you. Even when notifications are off, like I have mine, your mind can still be boiling with work thoughts. And yes, she senses it.

The date night that was meant to connect you two often gets overshadowed by these lingering thoughts from work. Sounds familiar, right?

It's distracting.
It diminishes the magic of the moment.
It makes your partner feel less loved.

I see this scenario often with my clients.
Together, we explore effective ways to deepen connections:

Set a mental 'off' switch for work, such as a pre-date mindfulness session.
Engage in deep, meaningful conversations that ground you in the now.
Choose quality time over quantity, ensuring that even limited time together is fully present and impactful.

The strategy isn’t about doing more—it's about being genuinely there, in the moment.

Rekindling the spark and strengthening your connection starts by truly showing up—not just physically, but mentally and emotionally.

If you believe she deserves better and you want help being more present, DM me "better man" and let’s make it happen. 🌟

🔋 The Navy SEAL breathing hack that’s a game-changer for entrepreneurs 🔋

Looking for a way to boost your entrepreneurial edge? Box breathing, a technique mastered by Navy SEALs, can help enhance your focus, decision-making, and stress management.

🌬️ Simple steps:
1️⃣ Inhale for 4 seconds.
2️⃣ Hold your breath for 4 seconds.
3️⃣ Exhale slowly for 4 seconds.
4️⃣ Hold for 4 seconds.
🔄 Repeat for 5 minutes.

Why it's a must-try:

- Quickly reduces mental clutter for sharper focus 🧠.
- Eases stress, paving the way for innovative thinking 🎯.
- Energizes your brain, boosting productivity and resilience ⚡.

Try this breathing technique in your daily routine and experience a significant shift in your entrepreneurial journey!

💬 Have you tried box breathing or any other breathing techniques to enhance focus and decision-making? Let's compare notes in the comments below!