Motivated to Recover

By Coach Dean / August 31, 2015

Most 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 […]


Food Label Friday: Get Enough

By Coach Dean / August 28, 2015

What is “enough”? That question applies to many things in life, but in this case we are talking vitamins and minerals. Did you know that RDA’s (Recommended Daily Allowance) that are on food labels are based on the minimum amount required to prevent disease in a normally healthy body? In other words if you don’t […]


“Change the Water, Not the Fish”

By Coach Dean / August 27, 2015

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 […]


Quotable Aug 26, 2015: Todd and Twister

By Coach Dean / August 26, 2015

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”. Powerful. Take a few minutes to watch these guys talk about Twisters journey…there is gold in […]


There Is Nothing You Can Do

By Coach Dean / August 25, 2015

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?


Motivation Monday

By Coach Dean / August 24, 2015

What motivated you to get out of bed this morning? Are you out of bed yet? 🙂 Was it fear of losing your job if you weren’t to work on time? Was it duty because you were expected to cook breakfast for someone (even yourself)? I too have been motivated by fear and duty, still […]


Food Label Friday: Protein

By Coach Dean / August 21, 2015

Ahh Protein, the macro nutrient everyone seems to love to hate! As a nutrition coach my recommendation is that you eat between 3/4 and 1 gram of protein per pound of body weight. People in hard training may need more, but this is a great start. Your body needs this to build and maintain muscle, […]


Compared To What?

By Coach Dean / August 20, 2015

Do you like to compare yourself to others? Why? 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.


Give up this “bad” habit

By Coach Dean / August 18, 2015

In the past I used “bad” language when describing some food choices. No, I didn’t swear about it. Language as in – “x is a good food” and “y is a bad food”. In reality food does not have morals, it is not “good” or “bad”. And what I learned is that it really is […]