Viewing entries tagged
athletic performance

Print this on your wall!

Print this on your wall!

Wanting to stay on track, motivated, thinking…post this in your home!


10 Ways to Succeed


1.)     Give your goals deadlines and make progress on them every day.  Even if it is small improvements.

2.)    Handle adversity.  If you can’t handle stress, you will buckle under every pressure.  Confront adversity.  Get back up after you fall down.

3.)    No matter how many programs you buy, how many shakes, how many online tracking apps…it is worthless if you don’t use it and GET BETTER.  Longevity of results comes from getting better, not just showing up.

4.)    Always survey your health.  Download Grid Diary.  Make your own processes for checking in with your health.  Don’t just stagnate.  Write things down. 

5.)    The fastest way to optimal body composition and health is strength training and nutrition.  If you aren’t doing these things, your body won’t change quickly.  If you are, get a little better every day.

6.)    Proper movement beats lifting heavy things poorly.  Know how to move and watch your strength change drastically.

7.)    Success without work is a lie.

8.)    Create accountability around you through loved ones, coaches, and measurements.  When things get tough, potential keeps you moving.

9.)    How to get good results?  Win more than lose at your behaviors every single day.

10.)   Have a plan.  If you do not have a coach, you have to have a plan at least a month out.  Otherwise, you cannot be consistent.



Immersing yourself with ways to get better means you have unlimited opportunity.  If you can’t see that, you need to change your mind.


In wellness,

Erin and Rod

Are you doing this every month?

Are you doing this every month?

Every month, you need to be writing down your accomplishments in wellness.

The pain of missing the mark will cloud your sense of self more than the wins for most people, so most of us need to be really deliberate about how we think about accomplishments.

In fact, I heard someone say once that you need 5 good things in your brain bank to offset 1 bad thing.  I believe that.  Though I do not think that it is a fixed feeling IF you work on it all of the time.

By the end of this month, you should have a list of every single thing you did and have continued to do to better your health .

Things to consider?

Foods you ate
Foods you ate when circumstances were more challenging
Ways you managed your emotions
How many times did you move or exercise?
How many times did you quietly reflect on goodness?
Did you overcome negativity?
Did you change priorities?

You cannot overcome negative thoughts without overdoing it.  Overdo your positivity in the next few days.  Write down all that is good.  Even ratio it out!  

You will find that the negative, WHICH YOU DID GET THROUGH EVEN IF IT WAS PAINFUL AT THE TIME, had a lot of positive attached to it.  

You ARE doing great things.  Celebrate them.