Tags body language


Best Practices When You’re Waiting

    Throughout your day you’ll have moments of waiting. You’re 5 minutes early for a meeting. You’re in line at the post office or grocery store. You’re waiting for your significant other at the restaurant. Traffic. Customer service calls. Waiting for your training partner. Sometimes the waiting can be viewed as an annoyance, and you’ll start to feel agitated by the inconvenience. Other times, you’ll see it as a chance to chill for a couple of minutes, and it’s no big deal. Either way, when you’re waiting…you have choices. When you start to feel frustrated or impatient, you can […]


The Difference Between Bitching & Sharing Your Struggles

It’s imperative that you learn how to communicate whatever it is that you’re feeling angry, sad, frustrated or anxious about. If you’re not exactly sure what’s bothering you, you can talk it out and brainstorm to figure it out. This process helps you become more aware and less stressed. You’ll be better at managing your emotions and navigating them so that you can hit your goals. I know people who don’t want to seem like they are complaining, so they don’t ever say what’s really on their mind because they don’t want to sound “negative,” but, that’s not such a great […]


2 Week Cold Water Challenge

The Challenge Specifics Every day for 2 weeks spend at least 3 minutes (I’m doing at least 5) in cold water You could use a cold shower, an ice bath, a natural body of water or whatever. If it’s uncomfortable for you, there are likely some benefits to it, even if it’s just the mental benefit of intentionally doing something challenging How cold is cold? Cold water is really anything from freezing to about 70 degrees – Reference the right side of the chart above – I’d suggest practicing a few times in 55-65 degree water before you go even colder and use […]


How To Set Process Goals To Perform Better

What do you want to happen in your upcoming performance? Do you want to win? Do you want to finish in a certain time? Do you want to hit a specific number of reps? Do you want to be in the top 10? Do you want to make it to the next stage in competition? Score, time, placement, weight, and reps are all OUTCOMES. They are all results that come from your actions. Sure, it’s helpful to embrace your desires and to understand what you want to happen in your performance. But, are you missing the most important steps? Are you […]


How To Analyze Your Workout/Open Video

You can learn a lot about yourself by watching yourself perform on video. It’s best to do this with a coach or training partner who also knows you very well so that you have another set of eyes giving you feedback. When you want to get the best score possible, there are numerous parts of your workout to analyze. Grab your stop watch, take some notes and become more aware of where you might be able to make up some time to perform a bit better. Remember,watching yourself on video is a valuable tool whether regardless of if you’re doing […]


Are You Willing Enough?

If you’re ready to dig in and you’re willing to try, then you’re going to get to the next level. But, when you become unwilling, you shut down opportunities for growth. When you act like you have it all figured out, or like you don’t need any help, then you immediately become stagnant. Remember, mental strength comes from recognizing that you have areas to work on, and fighting to improve no matter what.  Do you get pissed off when others point out something you’re doing poorly or inefficiently? Do you tune people out when they’re make a suggest that could help you? Do […]


Do You Have A Bad Gym Habit?

The first step to improving, is building awareness. Take a look at yourself and your habits so that you can see what you want to work on. We can’t get better, unless we know what’s important to improve. Do you have any of these bad gym habits? Which ones are you ready to work on and change? Using negative language (in your head/to yourself) – talking down to yourself, constantly thinking about how you’re not good enough Using negative language (out loud) – bitching and complaining, gossip, negative assumptions  Focusing on everything BUT what you’re doing Dillydallying and wasting time […]


Tips From My 1 Mile Open Water Swim (first time)

Occasionally I’ll throw a personal story out there and hopefully you can take something from it. Yesterday I completed the “Sharkfest Swim.” It’s a 1 mile long course that goes from point A to point B, basically the length of the Coronado Bridge in San Diego. Other details I swim regularly in a pool and feel comfortable swimming a mile there, but had never done more than .5 at a time in the open water and that was over 3 years ago I signed up for the event about a week before and decided to just go for it It was 74 degrees out […]


6 Reasons You’re Not Enjoying Your Training

Do you dread your workouts? Are you feeling like it’s just “not fun” anymore? Are you simply not enjoying yourself when you’re at the gym? First off, I’m definitely not suggesting that every day is going to be a fucking blast. You’re going to have days that feel like a grind, and that you don’t want to be there. Each training session is not going to be 100% enjoyable. But, if you’re really not looking forward to your training and not enjoying yourself while you’re there MOST of the time, then something is up. If you don’t enjoy it, it’s […]


15 Ways To Improve Your Confidence

Your confidence will go up and down throughout your training. Understand that this is normal and is part of the growing process. At times, you’ll feel like you’re improving at a rapid speed. At other times, you’ll feel like you just aren’t getting much better at all. Many different variables in your life can impact your athletic confidence. My favorite definition is: Confidence is a feeling of self-assurance arising from one’s appreciation of one’s own abilities or qualities. This helps us realize that we must constantly practice appreciating ourselves and what we are capable of, which will help build our confidence. Regardless of […]


Top Tips For How To Interact With Judges and Refs

It’s amazing how many athletes can be disrespectful to judges and volunteers. Don’t athletes recognize that judges and refs have the ability to control the flow of an event, so you gotta do what you can to create a good vibe with them? You’ll also want to be very concise with your communication, so that you can focus on the work you’re about to do. During a competition, you obviously want to make sure that you’re setting yourself up to perform your best. To do that, you want the event to go as smoothly as possible and how you interact with your […]


The #1 Way To Intimidate Your Competition

Occasionally I will post frequently asked questions and my quick answers. These posts will be tagged “ask coach”, so you can find them easily. Question: “How should I intimidate my opponents at a competition?” My Quick Answer: It’s not necessarily helpful to go around a competition trying to intimidate every other athlete. By doing that, you’re putting excessive energy into something you can’t control anyway (if or how they respond). Yes, you’ll want to continue feeling confident and prepared by doing all that you can to stay focused and positive. But, you’ll have your best chance to intimidate your opponents by how you act […]