Tags motivation


Is It Time To Get A Coach?

When you have a fitness or performance goal, it’s best to have clear intentions and quality support. But, how do you know if it’s time to get a coach, or try a new program? Here are some basic guidelines and suggestions You may want to hire a fitness coach if…. You haven’t reached a goal you’ve been trying to reach for a while. You’ve been working towards it on your own, but still don’t feel as successful as you’d like to You feel stagnant or like your overall fitness is actually declining. Maybe you’ve seen your progress come to a halt, or […]


3 Quick Mental Prep Methods For Athletes

Do not fall into the habit of walking in the gym and jumping right into the warm up without doing any mental preparation. Don’t chat with others about their plan and their goals until you’ve run through your own mental prep. Don’t even think about looking at the scoreboard or leaderboard without first considering your own focus areas, goals, and purpose. See, most people will do those things, and you don’t want to be most people do you? You want to be more confident, motivated and mentally strong…right? That’s why you’re on this site, reading this. So, BEFORE you talk […]


When To Retest Benchmarks or WODs

Benchmark workouts are a staple in CrossFit training and in most other strength and conditioning programs. If you’re taking your workouts seriously, it’s best that keep your scores, times and lifts in a journal or an online tracking system. One of the best ways to stay motivated is to continue to feel and see progress. The main way you’ll know if you’re progressing is by actually improving your score, time, lifts, amount to which you scale a movement, etc. It’s helpful to actually SEE your performance gains. So, a question I’m frequently asked is, “how often should I retest benchmarks?” […]


Get Real With Your Excuses

  It’s time to get honest about what you want and get on a plan for achieving it. If you know it will make you better, or more healthy, then ya gotta start taking steps to get beyond your excuses. Sure, there are hurdles. Yes, there will be some uncomfortable shit as you go after it. No, it’s not gonna be 100% easy or smooth. But guess what? It’s okay. It’s worth it. 1. Pick something that you have been wanting, but aren’t really feeling successful at doing. Pick something that you’re not getting better at doing, or just aren’t prioritizing like you […]


The 1 Month Experiment

At the beginning of June I decided I was going to try to learn how to juggle. I made a commitment to practice for 30 minutes a week (approximately 3, 10 minute sessions). I figured I would try to get as good as possible in 1 month and then move on to something else. I think that the timeline of “1 month” makes it less intimidating, a bit more structured than an open-ended goal and a lot more interesting. It’s like “let me see what I can do in just 30 days.” It challenges you to commit, to go for […]


Are You Paralyzed By Perfectionism?

Procrastination is one of the symptoms of perfectionism. Do you put things off because you don’t feel “ready,” and you want to make sure you do it “right?” Are you listening to your inner critic telling you that you’re not “good enough” yet, that you aren’t capable of performing how you want to, or that others are going to see your mistakes and imperfections? Do these thoughts keep you from doing? From trying? From making forward progress? Woah, that was a mouthful. If you’re someone who continues to feel like you have to learn a little more before you do, research a […]


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 […]


3 Things To Focus On Instead of Your Goals

It’s a new year and many of you are thinking about what you want to accomplish. You have fitness goals, financial goals, and tons of life goals swirling through your head. But, if you keep thinking about what you want to accomplish, you might never get there.  Why? Because you can’t just focus on a goal, you have to focus on what you can control and influence. You’ve gotta create a plan, keep things simple and have as much positive support as possible. So, instead of focusing on your goals, and the outcomes you want to achieve… Step 1: Focus on creating systems […]


When Your Training Feels Like A Job

Have your workouts ever started to feel like a chore or a job? You once looked forward to training and then it began to feel like an obligation. Has this ever happened to you? Follow these 5 tips Remind yourself of your choices. You can always choose, and it’s likely that no one is forcing you. Change your language. You don’t “need” to workout or “have” to train. Instead, remember that you “get” to workout, you’re “able” to train and that it’s a blessing to have the opportunity. Vary your schedule, environment and training partners. Get creative and mix it up so that you […]


Are You Too Hyped? A Coffee Analogy

Finding your optimal “pre -event pump” or “emotional-arousal level” has a lot in common with finding that perfect amount of coffee consumption. Here’s what I mean Before you drink any coffee, or even during the first few sips…you may feel groggy, unfocused, unmotivated and even disinterested. As you drink that perfect amount, you begin to feel focused, energized, excited but not too hyped up and ready to take on whatever comes your way. 4-6oz is perfect for me! If you go overboard with your coffee consumption, you may start to tweak out a bit and feel anxious, feel like your attention […]


Ego: What To Watch Out For

Are you regularly looking for quick ego boosts? Do you seek that immediate “feel good” feedback over something more rewarding in the long run? 2 simple questions to ask yourself about your choices, decisions and behaviors Am I trying to look better to others? Am I trying to seem smarter, wealthier, hotter, cooler, faster, stronger or happier? Am I trying to get attention? Am I trying to feel “good” by getting flattered, getting likes, feeling desired by someone, or being complimented? We all have egos and it’s imperative that we take a deeper look at our behaviors and our purpose behind our decisions. When […]


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 […]