Category Archives for "Mindset"

There Is Nothing You Can Do

About what you ate yesterday.

Absolutely nothing.

That ship has already sailed.

I have wasted way too much energy in my life worrying about what I have already done, rather than focusing on making choices that will make me feel good now and in the future.

Kinda silly, isn’t it?

Compared To What?

Do you like to compare yourself to others?


There is someone out there stronger, faster, leaner and maybe even better looking than you.

So what?

They will never be the best version of you.

Only you can be that, and that is enough.


There is a line in here that echoed something it took me a long time to understand and accept.

“…life can be much broader once you discover one simple fact, everything around you that you call life was made up by people that were no smarter than you. Once you learn that you will never be the same again.”

If they can do it, why can’t I?

Make Your Own Destiny.

How Results Happen

One thing we know for sure, they never seem to happen fast enough, do they?

It seems we fight for every inch of weight lost and every pound dropped.

And frankly, we can get discouraged.

I saw some before/after picture of a client recently who just crossed the 100 pounds lost mark, which is just an incredible achievement. But if you ask her she would tell you it was really hard to gauge her progress day-by-day. She fought that mind gain by setting small goals and taking a new picture every time she reached it. The results is a dramatic picture diary of what she looks like now compared to then.

Coach John Romaniello included this graphic in one of his latest newsletters. It outlines, IN ORDER, how results really happen.


You can’t cheat this order. You know it to be true. You know you are picking up more weight and getting your heart rate up higher, but the scale just doesn’t seem to budge.

Two things you need:

  1. Patience
  2. A body comp analysis AKA “The Truth Detector” (Your scale is lying to you) 🙂

This fat loss and muscle gain thing takes time. You are in it for the long game. When you are working hard in the gym, eating right for you, and getting enough sleep things WILL happen.

Keep Making It Happen!

Be Phenomenal

Don’t be scared of failure…

Don’t be scared to make a mistake…

Don’t be scared you aren’t perfect…

You Don’t Have To Be Perfect…It’s A Lie.

Forget yesterday, be your best today.

Be Phenomenal…because you can.

The “5 Lacks”

Martin Rooney, founder of Training for Warriors, talks about the “5 Lacks”. They are:

  1. A lack of Purpose
  2. A lack of Discipline
  3. A lack of Focus
  4. A lack of Enthusiasm
  5. A lack of Self-Confidence

Notice that one of the “lacks” is not “knowledge.”

You know enough to get started, don’t fool yourself into thinking otherwise.

You just gotta have a big enough reason.

Start with your Purpose, your “Why?”, and everything else will follow.

Purpose —> Discipline —> Focus —> Enthusiasm —> Self-Confidence

They are yours for the taking.

If you know WHY.



1. the power or ability to return to the original form, position, etc., after being bent, compressed, or stretched; elasticity.

2. ability to recover readily from illness, depression, adversity, or the like; buoyancy.

I am a sucker for these video montages, and while this video is pretty cool, it was the title of it that caught my eye.


It’s your ability to get back up when you are knocked down.

But is it something you either have or you don’t, or can you develop resiliency?

I say resiliency is something that can be nurtured, developed and strengthened.


When you have a big enough reason why to get back up, you won’t stay down.

When you have a purpose that drives you, you won’t stay down.

When your reason is bigger than your doubts, you won’t stay down.

Sometimes you get saved by the bell, but usually it’s just a choice we make.

I get up, or I don’t.

It’s my choice.

Are Habits Hard?

What is a habit anyway?

Google it and the definition that comes up is “a settled or regular tendency or practice, especially one that is hard to give up.”

That last part may SOUND like a bad thing, but it really depends on the habit, doesn’t it?

What if was HARD to give up eating vegetables at every meal, or HARD to not eat protein?

What if it was HARD to miss your workouts, and HARD to sleep less than 8 hours?

What if it was HARD to skip meal planning and prep?

That would actually be pretty cool wouldn’t it?

That’s what the “New Normal” we are working toward is all about.

Making the “right things” hard NOT to do.

So how do we do that?


Monday Motivation: It Starts With One Foot On The Floor

I don’t know if you are reading this while you are still lying cozy in bed, but either way, at some point today you have to throw off the covers and put one foot, then the other, down on the floor.

Sit there for a minute, that’s fine. Get your bearings, but don’t sit there too long.

Embrace your day, no matter what’s next.

You did the hardest part. You stopped hitting the snooze bar and actually got up.

When you wake up, don’t immediately think about work, or the kids, or going to the gym.

Just think about putting your feet on the floor.

Start there.


Habit Mastery

Mastery is not easily achieved, is it?

We want to be really good at something, but rarely do we stick with it long enough to be really great at it, to master it.

When I was a kid my parents wanted me to play a musical instrument. I wanted to play the trumpet. For some reason the school band said I couldn’t, how about the trombone instead? I “played” it for awhile, hardly ever practicing, until for some crazy reason my parents let me drop it and play the clarinet. That lasted about 10 minutes too.

I regret not sticking with it long enough to get good at it. My sister is a wonderful pianist, and I can attest she put the hours and hours of practice in it took to get there.

Same thing with skiing and golf. To enjoy those, you have to practice. Otherwise you are just falling down hills and chasing little white balls into the woods and ponds.

When I was learning to ski, the instructor took me step-by-step. Learning to stop, learning to turn, learning to stay upright for more than 10 yards. He didn’t just put me on the black diamond and tell me to go for it. And golf? I got a free lesson from a pro at a driving range because he felt so bad for me. True Story.

Why do we think that creating new eating habits is any different?

You need a step-by-step approach here as well.

Find the low-hanging fruit first. What’s the one thing you can do that will make the biggest “change” impact.

For instance which one of these things would have the MOST impact on if you adopted it today?

  1. Planning your meals
  2. Preparing your meals
  3. Eating slower

Don’t choose all three, just pick one. There is no wrong or right answer, just your answer. Work on getting really good at the one before worrying about anything else.

Ask yourself these two questions.

Which one can I do?

Which one will I do?

And then get doing.

Need help? Stay tuned.