“All profound things and emotions of things are preceded and attended by Silence. . . . Silence is the general consecration of the universe.”

Starting your day well:

  1. Have something to look forward to Plans with a friend are always good.
  2. Manage your mood: Don’t check your email. Do what gives you a feeling of control.
  3. Eat breakfast: If you eat nothing and end up killing someone, well… I hope it’s not me.
  4. Do something you dread: You’ve got the willpower. And you’ll feel so much better afterward. Shower singing counts!
  5. Send a “thank you” email: Yes, it’s that simple. Really!
  6. Plan how you’ll deal with challenges: Think about the worst that could happen and it probably won’t.
  7. Kiss somebody you love: If this makes you late for work, feel free to blame me.

The Importance of Sleep



Self Analysis:

1. Am I achieving my daily workout goals including weights, sets, and reps?
2. How am I feeling at the start and finish of my workouts?
3. How is my nutrition in all honesty? Am I following the goals for myself? How am I tracking my nutrition?
4. How is my overall sense of self including self-esteem, energy, mobility, resting heart rate when waking, and motivation?
5. What can I do differently for achieving better workouts and reaching current goals?

GOALLLLLLLLLS!!! (English soccer announcer voice):

1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional setbacks along the way, but regard them as learning experiences, thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it 
4. Take pain and fatigue as signs that you are working hard to achieve your goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

In my opinion, getting VERY strong and muscular comes down to a few key variables:⁣
𝟭. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱⁣
– To get strong, you need to follow a program that facilitates progressive overload. If you’re not improving over time — be it the number of reps you do of a given exercise at a given load, the RIR of a given exercise (more on that below), or the intensity of the weight that you’re using, you’ll have a damn hard time getting stronger.⁣

𝟮. 𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁⁣
– Muscle confusion is a myth. To progress, you should be doing similar exercises each week and gradually progress on them. If you’re always changing up your workouts, you’ll be learning the “skill” required to perform the movements rather than making consistent gains in muscle mass.⁣

𝟯. 𝗥𝗲𝗽𝘀 𝗶𝗻 𝗥𝗲𝘀𝗲𝗿𝘃𝗲 (𝗥𝗜𝗥) 𝗼𝗿 𝗥𝗮𝘁𝗶𝗻𝗴 𝗼𝗳 𝗣𝗲𝗿𝗰𝗲𝗶𝘃𝗲𝗱 𝗘𝘅𝗲𝗿𝘁𝗶𝗼𝗻 (𝗥𝗣𝗘)⁣
– RIR/RPE is a great tool to ensure that you’re getting close enough to muscular failure to gain size and strength without getting overfatigued or risking injury. An RIR of 2 means that you had 2 “reps in reserve” (you could have done two more reps if you ABSOLUTELY had to). Similarly, an RPE of 8 out of 10 means essentially the same thing – you had two reps left until failure. In my opinion, RIR/RPE can separate the good lifters from the great ones.⁣

Many other factors go into getting strong beyond what I’ve listed above. However, in my opinion, these three concepts are critical to a well-structured training program.⁣

Recommended products to have on hand:

Ronin Wraps | BFR Occlusion Bands | Blood Flow Restriction Training https://www.amazon.com/dp/B07CQXDSQ5/ref=cm_sw_em_r_mt_dp_U_2wAIEbAZ9H14F


Marathon Adanac 3000 Digital Sports Stopwatch Timerhttps://www.amazon.com/dp/B014L4TXPS/ref=cm_sw_em_r_mt_dp_U_wxAIEbRJHDCF0
Bodyweight Resistance Fitness Trainer Strapshttps://www.amazon.com/dp/B0865L3Z9B/ref=cm_sw_em_r_mt_dp_U_g3MIEbZ668JYW


Supportive Gear:

Bench Blokz

Proloc Olympic Barbell Collars – Multi Sports, Powerlifting, Weighlifting
by LiftingLargeLLC
Learn more: https://www.amazon.com/dp/B00JKUB5BY/ref=cm_sw_em_r_mt_dp_U_GeNIEbM0YGN61

Foam RollerPhone Tripod, Portable Cell Phone Camera Tripod Stand with Wireless Remote, Flexible Tripod Stand for Selfies/Vlogging/Streaming/Photography Compatible with iPhone, Android Phone, Sports Camera GoPro
by ErligpowhtDirect
Learn more: https://www.amazon.com/dp/B07HR5T8ZD/ref=cm_sw_em_r_mt_dp_U_OvNIEbHDT3CBN

Reshare: EARN IT

Got this great message from http://comptrain.co/ and wanted to share.  The company is run by Ben Bergeron who is an amazing coach and very cerebral.  Read on!

You might have noticed that we’ve been all about #Earned lately.
We sent all of our individual and team Regional qualifiers white CompTrain t-shirts emblazoned with “Earned” on the back. We sent the same swag out to all of the CompTrain Masters and Teens athletes that advanced to the Age Group Online Qualifier.
We had some fun on Instagram with an “Earn It” campaign around our Games athletes. Over the last month or so, we have relentlessly deployed it as a hashtag on all of our social media. 

Yes, the shirts looked cool on the Regionals floor (thanks guys!). The graphics got a lot of love on Instagram. But #Earned is deeper than a social media campaign.
It’s at the heart of who we are.   

In the face extreme difficulty, #Earned is a reminder that results are reflection of our effort and our behavior. 

Let’s unpack that:
1. Adversity
2. Effort
3. Behavior 

Embrace Adversity 

Earning something implies difficulty. You can’t earn something without putting in work. There’s a word for that—given. Earned without struggle is like thunder without lightning. You might not have seen it, but trust me, it was there. 

Most people naturally avoid struggle, consciously or unconsciously. CompTrain athletes are not like most people. When adversity finds us, we make a point of running into it headfirst. We do this because we understand an essential truth: that adversity is the only thing that makes us better. 

Most of the time, #Earned is synonymous with results. That’s fine. We’re proud of those. But we’re more proud of what our results imply about what we became in the process—better. 

Talent is Overrated 

When we watch those at the top of their game perform on game day, it’s easier to say they are “talented” than it is to acknowledge that they have spent thousands of hours beating on their craft, lungs burning, exhausted, all when no one is watching.
When people think they see talent, what they really see is effort. 

Effort is at the heart of #Earned. 

There is very little genetic talent in the world. No one is born good at muscle-ups, running, walking on their hands, or Fran. Ninety-nine percent of the time, when people are good at things, it’s the result of dedication to a craft; to learning and improving over time. #Earned reminds us that the bright lights don’t make us shine—they only reveal the work we did in the dark. 

The last element of #Earned reflects our behavior. #Earned is a choice. No one becomes world-class on accident. Katrin, Brooke and Cole are world-class because they decided to be. 

#Earned implies something important—though easily forgotten—about the glitz and glamour around the CrossFit Games. That getting there is painful. That it is ugly. That it’s the result of years of hard work and learning from mistakes. 

#Earned is a nod to the daily discipline. To all of the seemingly insignificant habits and choices that added up—over a very long period of time—to something extraordinary: The decision to go to that dark place in a workout (or not). The decision to return to that place, day after day, despite the pain that waits for you there (or not). The decision to go all-in on nutrition (or not). The decision to commit to warm-up and recovery protocols (or not). The decision to make sleep a priority (or not). The decision to improve your mental game (or not). 

We are the sum of what we repeatedly do. #Earned is reserved for those among us who choose excellence every single time. 

Earn It
Embrace adversity—it’s the only thing that makes you better.
Focus on your effort—talent is a sugar-coated lie.
Choose excellence—every decision you make moves you closer or further away from your goals.
This is our ethos.
Go #EarnIt.

Fear Factors

“You can live your dreams or live your fears” – Les Brown

I use to struggle with anxiety that would manifest into panic attacks to the point I had a seizure type episode and black out. Every episode’s epicenter manifested from fear that would run wild through my mind. Understand, fear at times does demand respect particularly for our human survival. But there is a profound difference between having fear and the fear having you. My panic was nothing short of fear running me into the ground. I had been had!

Fear is not real. The only place it can exist is in our thoughts. Sure, danger is real enough but fear is a choice. I believe it was Zig Ziglar that said, “F.E.A.R is known as false evidence appearing real.” Fear is similar to anger in that it is a symptom of a deeper issue. Insecurities, past traumas and experiences, negative self talk, fight or flight responses are all the causes of fear. Even success can lead to fear. I remember the movie “Chariots of Fire” where one of the characters Harold Abrahams won the 100 meter dash in the 1924 Olympics. Just before the race he said to his friend, “ Aubrey, I’ve known the fear of losing but now I am almost too frightened to win.” It makes sense in many ways because we do truly fear the unknown. That bump in the night. The stoic stare of a peer. The police car driving behind you. And in this case for Harold what would he do after years of chasing the gold medal?

What are you afraid of?

My clients are fantastic and so unique. I enjoy the relationships that I have established with each and every one of them. This past week, failure was a central theme with several. Failure manifests itself into fear which freezes our foundational freedoms to fly free! Failure has a deep relationship with self worth; often having been created from past experiences. “Shawn if I try to lift that weight I could fail.” And? “Shawn, I never keep with my eating plans and always rebound.” Ok? On my chalkboard in my studio it says: “Every time you fail is a step toward success.” I want you to understand that the partnership between failing and fear can be broken for your benefit. You must know and accept that it is fine to fail because it has the potential to take you to the next step toward success. Often times I like to refer to failing as learning. There is an opportunity to grow in the moment you fail. When you accept this truth, the bond between fear and failing is weakened if not broken totally.

What are you afraid of?

What is the benefit of allowing fear to have its way in your life? Fear will kill your dreams. Fear will murder your hopes. Fear will age you. Fear can paralyze you. Fear is fed a regular dose of negativity to flourish. Negativity many times is about your environment. Who do you connect with? What do you listen to? Where do you spend time? Negativity and cynicism will fight you so decide to invest in what fuels your spirit with hope, joy and passion. What do you need to change in your personal inventory? A simple approach: if you want to keep on getting what you are getting, you can just keep doing what you are doing. So do things differently! Starve fear with hope, joy and passion to move ahead in life. Spend time with positive people. Listen to positive messages. Speak positive words. 87% of self talk is negative! Can you imagine that? We walk around saying no to ourselves, our dreams and our hopes. Do something different! Be honest with yourself regarding the past regarding what you have done and what has been done to you. It’s over! It’s in the past! The only thing that matters is what are you going to do about it now?

Start making goals. Getting rid of negative people. Take chances. The movie “Yes, Man” really has a profound message of what can happen when we say yes to life. Everything that the main character did also took action so be ready. None of this will be easy to work through those fears but as you face those fears over and over, life will get better. Remember, do something different. You didn’t face those fears and where did it get you? It will be hard. Acknowledge and accept that fact but buttress that truth with faith to endure. You can do this!

Opportunity is here!

Monday is upon us.  Despite Garfield cartoons feeding into the negative notion of Monday being sent from the bowels of hell really we’ve arrived at a moment of opportunity!  Monday for many of us is the starting line for the race we run.  If you aren’t happy with your race fix it.  It is that simple and that hard.

Monday,starting line or not, is just a time of POTENTIAL ENERGY so to speak.  There must be a catalyst that sparks the race.  YOU ARE THAT CATALYST.  It doesn’t matter if no one else believes in you either!  What matters is DO YOU?  Come Wednesday or Thursday when you feel like giving in to apathy; scrolling Facebook or Instagram instead of taking another step toward your goals in your race, YOU ARE THE ONLY ONE THAT MATTERS TO SEE IT THROUGH.  It is your race, your dream, your vision to see it and take it!

Start Sunday night reconditioning your mind to be ready and excited for the opportunity to run your race with excellence!

My love to you all!  Make it happen!

Facing the giants

Early January and maybe your resolutions are already failing.  Monday morning is lurking and the thought of another day at your job is already making you sick literally.  That relationship that has such awkward conflict keeps rearing its head even on social media to the point your heart races when you see a post that he or she has commented to or liked.  All of these issues seem like GIANTS to us at times.  Watch the video link for a moment.

We get in the way of our own happiness, success and productivity so many times because of fear.  Our insecurities and doubts are nothing but fear based.  I think we need to just get out of our own way, close our eyes and do all we can to just move forward even if crawling.

The Death Crawl is a powerful scene where wanting to bargain, stop, give up for many reasons and justify our efforts in quitting all manifest in one 100 yard grind.  Rewatch this clip whenever you need to get your mind right to give life your very best.  #bloodsweatchalk