Laser focused. Goal Reached.

We are finally here!

I have been so eager to finally launch:

The Change Blueprint - Unlock Monk-Like Clarity, Achieve your wildest dreams.

It’s specifically made for A-Players to truly hone in on their ambitions, skills and vision

Are you a A-Player?

Find it here

See you next Thursday! 👋

Morten Charlie

*This article contains an affiliate link. The author might be compensated if link is used. No extra cost for you.

Simplify to Multiply🤔

After 7 months at home, returning to work has been a mind-twisting experience that sparked reflections on what truly matters.

One thing became crystal clear:

To gain control of my life, I started simplifying. This meant budgeting, automating savings, investing, and selling things I no longer need. The cool part? I made $940 just from decluttering this week - and saved even more by switching from daily grocery runs to ordering once a week.

To stay on track, I focus on three key activities each day:

• Learning to increase my earning potential.

• Tweeting to build an audience.

• Writing to sharpen my ideas and boost critical thinking.

Doing these consistently will compound over time, leading to exponential results.

For me, decluttering is about clearing space, both physically and mentally, to focus on what truly matters.

If you need a solid mind-f*ucking, try this one from Morgan Housel here*.

See you next Thursday! 👋

Morten Charlie

In his book The Psychology of Money, Morgan Housel presents money as a tool for freedom - the freedom to do what he want, when he want, and how he want. This philosophy drives him and his wife to be heavy savers, focusing on what truly matters to them.

In a world where everyone is a financial trader - either trading time for money or money for time - it’s crucial to pause regularly and reflect on our lives.

What do we value? Is it a bigger house? A ever-growing need for the next new thing? Quality time with loved ones? Or the feeling of financial security?

The truth is, there’s no wrong answer. Everyone is free to set their goalposts wherever they choose to.

However, this is somewhat meant to be spark for you to start thinking.

If you want to go deeper into this concept click here _Affiliate

See you next thursday👋

Morten Charlie

Big Change! Quit Hoops to Pursue the Game of Money.

New era of the newsletter: Atomic Gains - Mastering the Art of Growth.

Why?

For decades, my focus has been on fitness and sports. While I still enjoy that. It’s time to shift attention towards a new challenge: the game of money.

The Atomic Gains Approach

Diving head first into the art of growth - both financially, mentally, spiritually and physically. Join me on the journey as I explore strategies that lead to lasting change.

My Game Plan:

1. Invest Consistently
   Leverage the power of compounding by investing regularly each month.
   
   See this insane example from Tony Robbins here 🏌️‍♂️
   

2. Create Additional Income
   Explore additional income opportunities such as 💸:

   • Side hustles

   • Affiliate marketing

   • Websites

   • Copywriting

   • Purchasing seller-financed assets

Let’s Go!

Ready to join me? Let’s make some Atomic Gains! 🚀

See you Thursday! 👋

Morten Charlie
_{Just a regular guy sharing what I learn towards mastering the art of growth}

Feeling low on energy? These 4 habits will unlock immense energy:

1. Cut Energy Drainers 🚫

Steer clear of negative people and mindless scrolling—they sap your energy fast.

2. Plan the Night Before 🦉

Stop wasting energy in the morning. Pack your gear and prep the night before.

3. Daily De-Stress 🧘‍♂️

Burnout happens when you’re always grinding. Schedule daily downtime—whether it’s meditation, gaming, or a bath.

4. Power Naps 💤

Elite athletes swear by short, strategic naps that sharpen focus and decision-making.

I’m out!

Morten Charlie 👋

Missed a game-changing tip in yesterday's letter. One hour before your workout, hike, or game, do this: ⬇️

You need 15 grams of gelatin or collagen with a glass of orange juice or an orange.

Why?

This combo is pure gold—collagen absorption skyrockets by 153%, and vitamin C cranks it up even more. Effective? Hell yes. No downsides? Absolutely.

Take this an hour before your workout and mix it with the isometrics I laid out in Part 1 (link here to Part 1).

How?

Just grab a glass of orange juice and pair it with one of these:

• 2 scoops of collagen powder (link to my go-to)

• 2 cups of bone broth

• 2 small sachets of Dr. Oetker Gelatine powder (dissolve in warm water first)

• 10-12 sheets of Husblas/Unflavored gelatin (dissolve in warm water first)

This shit works!

Catch you later!
Morten Charlie

Been hitting the court hard lately - daily workouts and team practice.
And now? Feeling it in my left knee. That annoying pain.

But as always, I found a solution.

The Fix 🦸🏽‍♂️?

Isometrics

Isometrics is muscle contractions without movement. Static holds in slight bend positions of a joint. No pounding.

My Go-To: Slant Board Holds 🏀

The solution for my knee pain? Slant board isometric holds.

• Stand on a slant board, slight bent knee, and hold for 45 seconds.

• Repeat up to 5 sets per day.

Got this gem from Paul Fabritz at PJF Performance—it’s a game changer. My knees are thanking me.

Why Isometrics Work 🔑

1. Strength without strain: Build stability without moving joints.

2. Pain relief: Isometrics block pain signals to the brain.

3. Blood flow boost: Increase circulation to muscles and joints for faster recovery.

Science Backs It Up 🤓

Decades of research show isometrics cut pain by up to 50% in just 6 weeks. No wonder pro athletes swear by them.

Until next time👋

Morten Charlie

We were never taught this. Not in school. Not by our parents whom did the same.

But this habit is making us uglier, day by day.

This habit will deform your face. Create gum disease. Poor jaw formation. Misaligned teeth and maybe even sleep apnea.

So what is it? It’s mouth breathing.

How to not be ugly

Breathe through the nose

Unless engaged in high intensity physical activity, breathe through the nose.

Shut your mouth!

If not eating, drinking or speaking, shut the mouth!.

Control the tongue

The tongue is meant to rest in the roof of your mouth to clear air space.

By switching from a mouth breather to a nose breather, you should see remarkable changes in your face - for the better.

I personally use mouth tape at night if I snored alot the night before. This forces me to breathe through the nose.

Till next time!

Morten Charlie

The month of September? Monk mode🧘🏽.

Multiple sessions a day.

Last week, I shared how short & delibarate skill workouts is a superpower.

Now, here’s the next layer: The Quiet Eye.

What the hell is the Quiet Eye?

Simple. It’s about finding your target—Early. Whether it's the hook in front of the basketball hoop, a corner of the soccer goal, or the hole in golf, you lock in.

How to use it🔑:

1. Find the target—that hook on the rim, a corner of the goal, or a spot on the backboard.

2. Fixate on it—focus your eyes early, before you even move.

3. Lock in—keep your eyes glued to that spot until you’ve made the move, shot, or hit.

The longer you hold your focus, the calmer and more accurate you’ll be. It's that simple. It's that powerful.

Science backs it up🤓:

Over the last 35 years research show that a longer Quiet Eye results in higher accuracy, better timing, fewer distractions.

Simply. Better. Performance.

I’m out.

Morten Charlie 👋

PS: Wifey is beyond happy about the end of snoring from sleeping with mouth tape. Worth it.🤙🏽

Arms slippery and soaked in sweat.

Mind frustrated after yet another horrible practice performance.

How do I turn this shit around?🤷🏽‍♂️

Returning to division ball after 4-year break is tough.

But I know I will have atleast one +20 point game this season.

In my endless research, I stumbled on Steph Curry’s coach, Brandon Payne. His approach? Make training fun, focused, and progressive. Here’s how you can apply it:

1. Set a Mini-Goal 

- Make 10 shots in a row. Miss? Restart.

- Why: A goal keeps you sharp and competitive.

2. Mix It Up 

- Change the drill, or even the location.

- Why: Variety keeps things fresh, preventing burnout.

3. Add Randomness 

- Flip a coin for the next move.

- Why: Train your brain for unpredictable moments.

4. Create Game Pressure 

- Act like every drill is the game-winner.

- Why: Prepping for pressure = real game readiness.

This method’s kept my workouts from getting stale—and I can already feel the improvement.

Until next week,

Morten Charlie 👋

Hey there! 👋

Just wrapped up a layup session—hair still wet from the shower.

A protein shake by my side.

I’ve been grinding this week, prepping for the upcoming basketball season and focusing on those two-foot layups.

I discovered something jaw-dropping: Spaced Practice. It’s a game-changer for skill development.

So, how does it work?

Here’s the breakdown:🧐

• Go hard for 15 seconds—like perfecting that jelly layup.

• Take a 30-120 second break. Just stand or walk around.

• Repeat for 20 minutes.

Why does this work?

Those breaks let your brain replay the skill up to 1,000 times. Yup, 1,000 times—helping the skill stick faster.

This trick will save you time and repetitions. It’s not just for basketball. You can use it for juggling, singing, catching, throwing, or even work tasks.

Your skills will skyrocket.

Just make sure not to interrupt the brain’s magic with music switching or scrolling.

That all for this week’s Performance Snacks

Ciao!👋

Morten Charlie 

Just hit the couch after basketball—sore feet, greasy steak hands.

Laptop’s a mess.

Three weeks ago, I shared a grounding tip - barefoot on grass. Game-changer for sleep and recovery.

Next up: Grounding sheets.

Why Bother?

• Full benefits*

• Less Inflammation

• Better Sleep

• Faster Recovery

I haven’t tried one yet, but it’s on next up on my list. Also, just ordered mouth tape to fix my snoring and mouth breathing. I’ll update you on that soon.

Curious about Grounding Sheets? I found alot on Amazon (No affiliation) here.

Ciao!

Morten Charlie

P.S. Missed my last tip? Catch up here.

*The best effects of grounding comes from +2 hours daily, at least that’s what I was taught.

Need a little boost in your performance? In todays bite-sized performance snacks we are diggin into supplementation👇

My supplement stack 💊

This stack of supplements help me crank of that extra few reps, sprint for a little longer, maintain muscle mass, stay fresh-recovered-hydrated. all in a quick few and cheap supplements

Creatine - Increases power output

Beta Alanine - Postpones muscle failure

Rosita Cod Liver Oil - Rich in high quality vitamin D

Magnesium - Improves recovery and sleep

Protein powder - Aids in daily protein intake

Electrolyte tabs - Keeps electrolyte balance stable

🔊Personal annoncement🔊

After a 4-year hiatus with various sports such as cycling, krav maga, BJJ and MMA I’m coming back to my passion of division basketball🏀 

Getting away from basketball and mainly during Martial arts and cycling I broke through hell of a lot of mental barriers

Try getting choked out by someone smaller, weaker and younger and not be able to do anything about it

See you next thursday

Ciao!

Morten Charlie

In 2019 I was part of a undefeated basketball season for a danish division and quickly got a problem. My sleep was time crushed 😵

Late practices, showers and cooking up dinners at home, plus a regular 9-5 (which is 7-15 in Copenhagen) had me feeling like shit in the mornings

So I knew I had to find a solution to optimize my post-practice routine and become quite strict with it

My routine for late practices/games:

• Hit the floor and slow down breathing and heart rate

• Consume a quick protein and carb rich meal

• Hit the shower and get going

• Drive home, unpack, brush teeth and sleep

Meals I brought:

• A few mÿsli bars and a protein shake w/water

• Spaghetti Bolognese

• Left overs

• Wraps with some kinda meat and dressing

This routine gained me up to 60 minutes of sleep by cutting out phone scrolling, cooking and cleaning after practice

Are you dealing with these problems? Got better solutions? Smash that reply button and let me know

See you next Thursday

Ciao!

Morten Charlie

Recover like a Pro👣 #2 Performance Snacks

Lately I been smashing it on the road bike, riding longer and faster than ever before and that made me question "What recovery methods does Tour de France riders use"?

​Strava profile here​

One answer is: Grounding or Earthing

The recovery method of Grounding is gaining traction among elite athletes and that includes Pro cyclists

What is Grounding?

We are electric beings and Grounding is basically connecting directly with the Earth's surface with barefoot on grass or sand on the beach. But what is the benefits?:

• Reduce Inflammation

• Improve sleep quality

• Enhance blood circulation

• Stress reduction

• Speed up muscle recovery

My Take on Grounding:

I have personally started a daily habit of grabbing a bottle of water with me outside on the grass and I can only leave when the bottle is empty

This at least gives me a minimum of 5 minutes of Grounding through the grass and I feel a difference since doing it consistently

Have you ever done it consistently? try it for 30 days and hit that reply button

Thank you for reading

See you next sunday

Ciao!

- ​Morten Charlie

The Secret Juice🥤#1 Performance Snacks

Hey Mate,

Welcome to this weeks dose of Performance Snacks🥤

One amazing supplementation to enhance your performance across just about any sport is Beta Alanine.

Beta-alanine is a tried and tested supplement that postpones the build-up of lactic acid during high-intensity exercise, improves endurance by buffering hydrogen ions in muscles to delay fatigue, and also improves cognitive function by enhancing neurotransmitter activity and reducing mental fatigue during exercise.

Side effects

• Some people - I don't - experience harmless tingling sensations such as paresthesia, typically with higher doses.

• Asses dosage to personal tolerance

How to Use Beta-Alanine

• Typically 2-5 grams per day

• Divide into smaller doses each day to reduce side effects (paresthesia)

• Combine with Creatine monohydrate to boost performance even more

I found multiple choices for you on amazon for you here​

_{*Always consult with health care professional before starting new supplementation}

BA is a legal supplement and is not on World Anti Doping Agency (WADA) prohibited substance list

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That's it for this week's newsletter. We hope you enjoyed and find it helpful in your journey to excel in your sport.​

As always, beat your buddies this week!

Ciao!