Category Archives for "Mindset"

Understanding Bodyfat

understanding bodyfat-page-001So you have had your body composition tested – now what?

What does that number mean?

Where should I be?

What’s the relationship between fat and muscle in how I look and feel?

Click the image to your right to find out.


Pain and Pleasure

Usually we are spurred into action by Pain.

It’s a swift kick in the butt when you look at that family photo and don’t recognize the fat guy, until you realize it is you (my life story).

But after awhile pain doesn’t work anymore. The picture is forgotten about eventually.

So what’s going to keep you going to the gym, and eating healthy food, forever?

It’s the Pleasure that is derived from knowing that those activities are going to keep my fit and trim, happy and healthy.

How close are you to finding pleasure instead of being driven by pain?

Start Small

James Clear’s blog is one of my favorites (it’s in the sidebar to your right, take a look!)

This post on “The Chemistry of Building Better Habits” confirms once again that habit formation is not a matter of willpower and wanting it more.

It is science, which can work for us if we let it.

While I recommend reading the entire article, the key points are as follows.

Habit formation takes energy (real chemical energy, not just “I feel like doing it”).

The less energy required, the better.

Start Small.

Be Afraid of Fear

skydivingNancy and I are out in Indiana visiting her family, and somehow we got into a conversation of the time we went skydiving.

I mentioned that it wasn’t the jump that scared me, that was pretty awesome. What had me shaking was the anticipation of the jump.

All these crazy scenarios of what might happen made the plan ride to 14,000 feet seem like it took an eternity.

The fear of the “might happen” nearly robbed me of all the joy of an incredible experience.

Turns out I am not alone.

I read this quote from Coach Vince Gabrielle this morning on the subject of fear:

“A research study was done on skydivers, where their heart rate before and during the jump were measured. Their heart rate increased as they got closer to the jump and then decreased as they were in the air. It was not the actual sky dive they made them scared- it was the time leading up to it!”

Nice to know I wasn’t the only one!

Fear has held me back many times in my life as I created these scenarios in my mind of what might happen.

Why are we humans so negative? Instead of thinking of all the bad things that might happen in a given situation or by making a certain choice, why don’t we naturally think of all the good things that might happen?

I have learned that as I take action good things usually follow, and anything that doesn’t turn out quite the way I want it to (what we call “bad”) is rarely if ever as terrible as my overactive imagination has allowed for.

Action trumps Fear.



Motivated to Recover

goodrecoverycurvemed-640x387-300x181Most of us know what it means to work hard.

But what we don’t realize is that to progress we need to rest just as hard, maybe even harder.

In my work we call the hours outside of training “The Other 165”, as in there are 168 hours in a week, you train an average of 3 hours a week, so there are 165 hours that you do something besides working out.

For sure your work and responsibilities will take up some of that. For guys like me I have to work hard to make sure I stop working, and I know plenty of you are like me.

But we need to rest, to recover, to play, to sleep, to enjoy life.

That is where the magic happens.


“Change the Water, Not the Fish”

I first heard that phrase from coach Josh Hillis.

If you want to change, If I want to change, we have to change our water.

We need to look at our culture, our environment, the people we hang around with, and the attitudes we live with and have about life.

That’s our “water”.

If the water is toxic, we won’t thrive.

It’s not about doing “the right thing”, it’s about creating the right environment in which “the right thing” naturally happens.

Very soon I am going to be opening a very special coaching group for those who want to “change their water”.

I am looking for those special people who are ready for a coach to help them with the process of creating habits they can live with for the rest of their lives.

Are you one of those special people?


Quotable Aug 26, 2015: Todd and Twister

Peter Twist and Todd Durkin are two coaches I look up to. I love this quote from “Twister”, who survived Stage IV head and neck cancer.

“we are also training to be our best when our best is needed”.


Take a few minutes to watch these guys talk about Twisters journey…there is gold in here.

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?

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