This has become my baseline each day Lifting weights 3x/week 1 Sprint workout 1 stair climb or longer hike 1 bike ride Walks most days 1 day of longer duration low intensity conditioning in the gym Smaller workouts are better for current schedule

The older I get, the longer time frame I give myself for everything. Example- if I think a training goal should take 8 weeks to accomplish, I give myself 16 weeks. This works in business also

If you’re not willing to acknowledge what you need to give up to hit your goals then be willing to accept that you’ll never achieve it

Hey A PR to start Friday 150x12

Yep

People hit their snooze button to start their Monday and wonder why they struggle all week to get stuff done

For the last 3 years I’ve taught PE at My Place to Be working with kids who have Autism Spectrum Disorder and it’s been one of the best things I’ve ever done This is Damian

Stop looking for the one special thing a few people do Do the thing that you know you should be doing

Many athletes could improve performance simply focusing at the dinner table Not more tournaments, showcases, or lessons I know. Eating a meal at home is wild.

Strength never goes out of style 525x8 today on hex bar

To make a change, you have to decide you’re worth changing. No one else can control that. There’s a lot of power in that

Our athletes are lifting with lower percentages than ever before Our athletes are also getting the best results we’ve ever had

30-60 minutes a day can change your life forever If you can’t find 30 minutes, delete all social media apps from your phone

This was one of the first things Lou told me and all these years later he’s 100% right. Also explaining dynamic effort bench cycles to Boris Sheiko was maybe the coolest lifting thing I’ve ever done

Before you add something to your plate to make a change- think of how you’ll fit it into your routine. Saying you want to work out 3x/week is cool Saying I’m going to work out M/W/F at 6am on my way to work is a plan that has structure

One of the things that have always separated our adult training from others They do things that make them move their feet Jumps Skips Hops Throws Crawls Simple but helps keep people young and feeling athletic

In 2025, athletes can gain a huge advantage by simply eating breakfast. Lunch is a big deal too. But start with breakfast

Too much variety becomes distraction Be a master of fundamentals while everyone else looks for secrets