I love working hard in the gym and in life. But an area that I have been lacking most of my career as an athlete and coach (to this point) is how to optimize my time out of the gym. Every moment away from training is an oppertunity to regrow and rebuild the body for the next day of training. There are a variety of different modalities I could get into in regaurds to recovery but today I would like to focus on the importance of optimizing your BREATH!
At the end of March 2019 I took a course looking to grow my understanding and coaching of recovery. The course is was run by XPT Life. "XPT is a performance lifestyle designed to challenge people in a variety of unique ways to synchronize the systems of the body, harness the power of the mind, and restore the functional abilities of human beings to allow us to live our best lives". One of the main pillars to XPT Lifestyle is optimizing the breath. If you are reading this blog you most certainly know how to breath but the question is can you breath better; and what can that do for your life in and out of the gym?!
Benefits of Optimized Breath:
How do you start improving your breath?
Taking ownership of how you breathe and taking time each day to optimize your breath could radically change the way you preform in life!
Are in control of your breath... are you aware of how you are breathing?
For more information go to:
We all can think of a time when things are going great and you are feeling the momentum. It is in those moments you feel like you are doing what you were put on this earth to do. And BAM just like that the next moment it is all over... your speeding car, perfectly swerving in and out of traffic comes crashing into a what seems to be a brick wall.
I'm here to tell you these are the moments when life is at its finest. We don't live in a perfect world with perfect stories. The times when things stop going our way is when you get a chance to slow down and take a hard look at what is happening in your life.
Many will stop to blame or take on shame for the miss steps. But I challenge you to see the set-back as an opportunity to adjust your sails and reach for even greater heights. A chance to reevaluate when things aren't going your way can be some of the most honest and REAL conversations with yourself.
If you can change your conversation from thoughts of failure to what can I GAIN from this. How different would your relationship with setbacks be? How much possibly can you create from failure? How much stronger of an individual can you become?
Failure will shape you. And reach setback is an opportunity to adjust and refine your masterpiece.
Let's get right to it, Leaderboarding can be insanely destructive to progress in training! Here are 3 reasons why I believe this:
I wanted to write on this topic because for years that's what I did and I see it far too often in athletes around me. Unfortunately, it can bring the worst out of you and doesn't allow you to get the most out of your hard working time in the gym.
It many times can leave you frustrated and create resentment toward the sport you are in or the people in your gym. The gym is a space to grow and intense leaderboarding largely stunts your growth... training is a space to get better for YOU!! Competitions are a much better place to bring out leaderboard watching but even then you may find it cause much more harm than good.
My suggestion is to focus on your game-plan, your daily training focus, your past performance and build yourself up from there.
The reality is many will still check leaderboards but can you at least change your perspective on what that set of data means?!
I challenge you to see and build your set of data points rather than compare to those around you!
"Beware of no man more than of yourself; we carry our worst enemies within us."
Some days I just don't have my head on and feel myself lacking in motivation and interest. For me this can be a symptom of overreaching and forgetting about the wonderful things that are already in my life.
I came across a wonderful entry in The Daily Stoic the other day that really put things into perspective for me: "There are two ways to be wealthy; to get everything you want or to want everything you have. Which is easier right here and right now?" For me this reminded me of a daily practice that radically transformed my perspective...
Plan and simple.
What are you are YOU grateful for? Do you regularly take the time to acknowledge these great things in your life... the things you already possess?
"... freedom isn't secured by filling up on your heart's desires but by removing your desire."
*Today's post was inspired by the normal struggles of life and the perspective altering words from The Daily Stoic by Ryan Holiday.
What does your life flow look like? Do you even know what it is?
For me, life flow is the manner in which you operate each and every day. This is a planned thing that I set up everyday to achieve the priorities of that day. As a mainly self-employed professional it is important for me to organize my tasks each day in order to keep the ball rolling in my desired direction. I can be a total scatter brain without some sense of direction for my day.
Typically I start the week off(Sunday) with planning what I would like to achieve. On Sunday I will also go through and create a task list for Monday and when appropriate I will also lay some tasks out for other days of the week. But on Sunday the main priority is to set up large goals for the week and setting Monday up for success!
To organize my days and week I use a check list and calendar. I love the apple Reminders and iCal because it works perfectly to sync between my devices. Once I set the tasks for the day in my Reminders(I have a Reminders tab for each day of the week) I can go to my calendar and block off the times throughout the day to ensure I can complete each task.
BOOM! That is the planning phase. But guess what life many times doesn't make it quite that easy. To manage for unexpected turns in my day I always get my #1 priories done first and then move onto other supporting tasks. This way I can always end my day knowing I completed the major priorities.
This is a practice I recommend for anyone looking to create more freedom in their day... Yes a little more planning and structure can create more freedom for your life. Having clarity with the tasks needed to be complete each day and a scheduled plan for those tasks allows you to say NO when there are other priorities needed to be complete.
You have the power to create the ideal flow for YOUR life... it takes a preparation. Work this simple system into your daily habit and you can see daily success and achievement take off!
"Great things are not done by impulse, but by a series of small things brought together."
-Vincent Van Gogh-
Sport and exercise have always been a huge part of my life. They have taught me and continue to teach me so much about life! That's why I have become a coach and will most likely spend my professional career helping others see what sport and exercise can do for their lives.
Growing up as a swimmer my athletic focus was very specific to skills in the water and massive amounts of conditioning. This was a great experience but it wasn't until I found CrossFit that I had my eyes truly open to the possibilities for my life. Starting CrossFit was an awakening to how weak my foundation of health and fitness was. After swimming at the college level I was 165lbs had no clue how to eat, had no understanding of what recovery meant, lacked body weight strength, and some pretty atrocious mobility. This is no knock to swimming but this is a knock to how little as growing humans we get educated on the basics to live a healthy life. How little we get taught what a balanced health and fitness life looks like.
CrossFit has given me and millions more the tools to be successful in whatever endeavor we want to pursue in life. In CrossFit here is our focus of education and improvement:
I went HAM(Hard As a Mother F&%@er) for over 5 years in CrossFit, dramatically improving my abilities in all of the 12 areas of focus. That has allowed me to take on a new sport, Brazilian Jujitsu, with this insanely awesome foundation of fitness. I still do CrossFit not nearly to the level or volume from before but life has taken a fresh direction.
Through this new direction of primary focus I have gained a new respect for CrossFit and the power it has to create this insanely awesome foundation for people. CrossFit is the lettuce to your salad. It should serve as your base of health and fitness. Without it everything else is just harder!
CrossFit is the perfect answer to improving your life. It is a program designed to evolve every aspect of your physical being and prepare you for the unknown!
TIME my friends is the most valuable resource on the planet. Without it we can't grow, love, experience... live! For this blog post I'd like to shed some light on the importance of time and its strong correlation to your success in life.
Let's begin this conversation by taking 60 seconds and write down something you have a burning passion to be great at. This won't be hard to answer because odds are it's always on your mind. Next, how many hours a day and week are you spending with this passion of yours? Now keep this in the forefront of your mind because we will circle back to this at the end.
Like I said TIME is our greatest resource without it we have nothing else. How you use that time is ultimately up to each one of us. To become great or even better at anything all you need is time. More time practicing, more time learning, more time experiencing everything you can about that craft. Creating a life that allows you to spend as much time as you possibly can in that craft will be a huge factor in your success. Share with the people around you what you are looking to achieve and become so they know how to help you. This doesn't always mean direct help but support in the time you need to achieve the journey you are on will make a massive impact in your long term success!
Now... the more time in your craft can be very powerful BUT creating quality time will lead to you working smart! It is easy to spin your wheels and work, work, work but have no focus or direction. Create goals and objectives with your time. This doesn't lead to success all the time but it will give you focus to your time! Knowing what doesn't work is just as valuable as knowing what does work!
Creating a "balance" of spending a massive amount of FOCUSED TIME in your craft will lead to success. Maybe not tomorrow but at some point it will. As in strength training the more time you can put your muscles under tension the greater success you will have in building muscle. Tension is the QUALITY of your TIME. And TIME is time... without it we have nothing. Those that understand how to capitalize on the time they have the greater chance of success no matter the endeavor!
Circle back to my original question about your deep passion. How much time are you spending in it? Can you do more? Can you improve your quality of the time?
Live out your dreams one moment at a time!!
We have all been there. The days when you wake up and just don't have the motivation or desire to go after your day. There can be a variety of reasons why this happens but you may not quite understand the reason for your lack of motivation.
Here a few different reason that you may relate to your "I don't wannas!":
These are just a few ideas for you to counteract the challenging days when you wake up and DONT WANNA do the thing! At the end of the day understand that challenges are apart of any great journey no matter the goal.
Find a way to CREATE your SUCCESS. Find a way to LIVE your ultimate LIFE!!
Are you unhappy with the path you are on?
Do you want more for your life?
Are you ready for an upgrade?
It is time to dig into your daily habits and make an evolution to them! A great teacher once told me that, "everything is always moving, it is just a matter of what direction you are moving in." If your current habits aren't helping you evolve in the direction you want then it is time for a change. This change can be hard because even though things aren't working you may still be working in a "comfortable" space. SHAKE THE MESS UP!
When you are trying to take on change, no matter what it is, start small. Making small adjustments for a long period of time allow for two very important factors in your success:
In my profession of health and wellness here are a few examples for you to try on and see what they do for your life!
These are all small adjustments to your health and wellness plan but you can use this concept of making small adjustments in any aspect of your life you are ready to evolve!
“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.”
Barriers, we all have. We aren't always able to recognize them. And dang they can be so hard to knock down and see the light on the other side!
In trying to achieve or reach for new levels of success in your life you will have to uncover these barriers and bust them down. The uncovering step of this process can be very challenging because you will have to shed light in an area that you have not looked before. This can be oh so scary!
I would like to share with you an experience I have had in last few months that has radically changed my perspective and the way I do life. For over 10 years I was an everyday marijuana smoker... and when I say everyday I mean multiple times a day. Any "free" moment I had I was looking to get high. I spent a lot of money feeding my habit. I spent a lot of time abusing the gifts I was given. I spent a lot of time hiding from the realities of my life. This past fall I found myself in a position extremely frustrated with the direction and future of my life and felt it was time for a drastic change to create a better future.
Cutting out my weed habits was something that I never wanted to fully commit to over the 10 years prior. But this time I committed myself to 6 weeks, to see what would happen. With a fresh perspective, during that 6 week period I poured myself into evaluating my life and the realities of where I was at. I didn't sugar coat what was going on around me. I spent a lot of time and energy to uncover the BIG barriers that had me where I was. Weed had been blocking me from SEEing what was going on... from UNDERSTANDing what I was thinking.
It has been 4 months now of NO smoking and I can proudly say my life has never been better from a business perspective, relationship perspective, wellness perspective, and my very own relationship with NICK. My life is evolving in all aspects! 4 months of sobriety is not a long period of time BUT over that time I have seen "the light". I have began the journey into knocking down BIG barriers in my life. With this new perspective and outlook on life I have the power to continue moving my life forward in a positive direction. I have never seen a brighter future and so many exciting possibilities for my life!
Making the choice for change is difficult but it can have dramatic rippling effects in all aspects of your life. Take a look in the dark places of your life... the spots you have disregarded. This could be certain relationships, mindsets, or lifestyle habits. Each of these could be creating BARRIERS in your life that are stopping you from where you want to be. Is it possible to take on a new version of you, a new version of living and interacting? Give yourself the permission to see a brighter future! Give yourself the permission to change and evolve into your dream life!