Daily Dose of Coach #376: If You Want to Be Strong

If you read my emails and blog posts I'm sure you've heard me reference the name, Dan John .

His genius is in his simplicity of training. He says, if you care about being strong, you must be strong in these three movement patterns:

Picking heavy stuff off the ground (deadlift)

Lifting heavy stuff overhead (overhead press)

Carrying heavy stuff for time or distance (farmer walk)

Strong can be a very relative term. So here's it can be defined relative to you.

Men: Pull double your body weight from the ground.

Women: Pull 1.5x your body weight from the ground

Men: Lift bodyweight overhead

Women: 65-95lbs

Men: Carry body weight for 100 yards

Woman: 75% of body weight 100 yards

Daily Dose of Coach #375: One Teaspoon at a Time

"Through perseverance many people win success out of what seemed to be destined a certain failure." Benjamin Disraeli

The toughest yet most important thing you will ever learn about chasing a goal is perseverance.

And as our society continues to change, it will be even harder to teach to the next generation.

We live in a time where everything is at our fingertips. There's no need to wait. We want things now, or at least delivered in 2-days.

The ability to be patient, to suffer through, to accept misfortune is more critical now than they've ever been.

This reminds me of one of my favorite stories:

In World War II, France surrendered to Germany in 1940. There were rumors that the fate of England was next.

In that same year, Hitler and Mussolini invited Winston Churchill to Paris for a meeting. They met at a tea table next to a famous carp pool.

Hitler began the meeting by saying, "England is finished, Churchill! Surrender!"

Churchill calmly replied, "I don't agree. We have not lost this war."

Hitler was enraged and pounded the table in a tirade.

Churchill continued, "Why not settle this whole dispute on a wager?"

Confused, but willing to play along, Hitler asked, "What's the bet?"

Churchill stood and looked over the pool they were next to and said, "You see these big carp? Let's bet that the first to catch one without common fishing equipment will be the winner."

Hitler and Mussolini, though confused, decided to play the game.

Hitler pulled out his gun and emptied five rounds into the pool, but the water diverted the bullets and missed the fish. Mussolini jumped in, trying to catch a fish with his hands, but failed.

Churchill watched in amusement at their failures. He then began to repeatedly dip his teaspoon into the water and toss it over his shoulder.

Hitler yelled, "What are you doing!"

Churchill calmly replied, "It will take a long time, but we are going to win the war."

Great achievements are accomplished through perseverance, suffering, and hope. Those who have the guts to hold on the longest are usually the victors.

Daily Dose of Coach #374: Lead Yourself First

"If I can't lead myself, others won't follow me. If I can't lead myself, others won't respect me. If I can't lead myself, others won't partner with me." The 360 Degree Leader

Your discipline and courage determine your growth. Your growth will make you who you are.

You attract who you are, so your growth determines what you continually attract in your life.

What you attract into your life determines the level of success you can have.

Take an inventory of what you are drawing into your life. Is it the right people? The right situations? The right partnerships? Are these things adding up to what you want to accomplish?

If so, great. If not, the next thing you need to do is take step one I mentioned above, find the discipline and courage to grow every day and get better.

This stuff doesn't happen overnight. There's no lottery winner in the grind of getting better at who you are and what you do. Growth never stops. Life never stands still. You're either moving forward or falling back.

Daily Dose of Coach #373: Talent Isn't Everything

I've worked with some amazingly talented athletes over the years.

But what I've found is the majority of these athletes often fail to ascend to the level of their talent. They are tempted to coast on their abilities.

Often it's because of small decisions they decide NOT to make. Because of their talent, they believe that they can just show up, don't play by the same rules as everyone else, and even owed something.

I've had athletes that their talent separates them by so much, they CAN just show up and beat everyone!

But there are levels to this.

Steven King said, "Talent is cheaper than table salt. What separates talented individuals from the successful one is a lot of hard work."

Talent is much more common than you think. Eventually, you run into the same pool of talent, and then all the little things you didn't do leave you exposed.

Peter Drucker affirmed, " The key choices you make--apart from the natural talent you already have--will set you apart from others who have talent alone."

Here are a few of those key choices:
1- The choice to always be on time.

2- The choice to work harder than anyone in the room

3- The choice to put out your greatest effort in all things

4- The choice to maintain positive and confident body language

5-The choice to bring energy and enthusiasm

6- The choice to have a great attitude

7- The choice to be passionate about what you do

8- The choice to be coachable

9 - The choice to do just a little bit more

10 - The choice of being fully prepared

Daily Dose of Coach #372: The Nutritional Heirarchy of Importance

There are a few simple questions you need to ask yourself throughout the day regarding your nutrition.

These questions form the nutritional hierarchy of importance. This list is prioritized one through six and provides simple questions and answers to improve the quality of your nutrition throughout the day:

#1: How much am I eating?: Only try to eat until satisfied, don't stuff your self until you can't move, and use the portion guides I've sent in the past.

#2: How am I eating?: Eat slowly, take your time with each bite. Eat mindfully without distraction. In my opinion, this is the hardest one.

#3: Why am I eating?: Try and ask yourself this with each meal. When I do this on the weekend, a lot of times it's because I was sitting and watching a game and decided I wanted food with it. I didn't eat because I was hungry. I ate because I was bored. Ask if yourself if you are eating because you are hungry, stressed, or in social situations just eating like everyone else. There's always a reason, try to be mindful of it.

#4: What am I eating?: Are you eating vegetables and good carbs like fruits and healthy starches? Are you eating lean protein and healthy fats? Or are you eating cardboard carbs and lots of processed foods?

#5: Am I doing #1 and #4 properly: The goal is doing these two 80% well before moving on to anything else.

#6: When am I eating?: Are you eating throughout the day? Are you eating healthy snacks and make good choices after dinner? Are you eating breakfast and replenishing yourself after workouts?

This is a hierarchy. So, start asking yourself question number one for the first week. Try only eating until satisfied at every meal. Once you get this down, move to number two and so forth.

Daily Dose of Coach #371: The Passion Paradox

"The man who chases two rabbits catches neither." Confucius

You need enthusiasm to accomplish.

But passion seems to be more of a hindrance than an asset for most people.

Passion gives you big dreams. It says, "I will become the best _______."

Passion can lead to a lot of talk and aimless work to look busy.

We convince ourselves that just because we have a grand vision and we sprinkle activity here and there, we're not wasting time.

But, years can be lost on passion, endlessly chasing flashes of inspiration.

It seems real to us. Our hearts tell us, it's the right thing to do. But when reality sets in, these passions lead to a dead-end filled with excuses for why it didn't work out.

Kareem Abdul-Jabbar, the NBA's leading scorer, played for the legendary coach John Wooden at UCLA. Together they won three National Championships. Wooden won ten in twelve years as head coach, seven of them were in a row.

You would think that Wooden was a very passionate individual, able to inspire his players to go out an beat their competition.

But Jabbar, who was Lewis Alcindor in college, described his coach in one word, "dispassionate."

Wooden did not rely on fiery speeches and emotion. He saw all those extra emotions as unnecessary interference to the task at hand.

Instead, Wooden based his philosophy on his pyramid of success where self-control, doing your job and not becoming a slave to passion were the keys to winning.

Dispassionate is not the same is apathetic.

Though we hear only about the passion of successful people, it's their failures and the processes that they have stuck to for years and even decades that made them great.

.Passion needs purpose and boundaries. It requires a realistic perspective.

Success always leaves clues. This goes from everything from national championships, to earning a college scholarship, to weight loss, to making money.

Forget chasing your emotions and blind passions.

Following a purposeful plan, doing what we have to do every day for as long as it takes, sprinkling in a little luck, and keeping our emotions at bay is how great gets done.

Daily Dose of Coach #370: Mistrust Your Critics

If you're not content with yourself, you'll stop taking those little steps forward and big steps backward." Greg Maddux, Hall of Fame Pitcher

I've worked with quite a few MLB player's who have faced Greg Maddux in their career. The consensus has always been, he's the best pitcher they've ever faced.

What most people don't know is Maddux wasn't recruited by any major colleges and passed by every single team in the first round of the draft.

He didn't have a fastball that peaked scouts interest. He would hit 90 MPH only on occasion and even as a pro, only topped out in the mid to high 80's.

Though Maddux didn't fit the mold of an elite pitcher to scouts, he never doubted himself.

He believed that real pitching talent was the ability to change speeds, find hitters weaknesses, and have pinpoint accuracy on the outsides of the strike zone. He possessed and developed that talent.

Where talent scouts recognized him as a sub-par pitcher because of his velocity and size, he turned that into a strength. That strength led him to be arguably the best pitcher of all time.

I specifically remember watching Maddux growing up. I grew up an LA Dodger and Colorado Rockies fan. Whenever Maddux faced us, I remember just feeling hopeless. He seemed to deal us out of every game. And he did it throwing 84 MPH fastballs! I'm not sure if I'll ever witness anything like his greatness again.

Don't believe your critics.

You may not be on the "radar" because of perceived limitations in talent.

But talents come in many forms and if you believe you have it, maximize it, and have confidence in yourself.

Daily Dose of Coach #369: Celebrations, Sportsmanship, and Sipping Your Tea

As we made our way over the mountains two days ago, I did my best to follow the US Women's soccer semi-final game against England.

Though I wasn't able to stream it, there were pockets of cell service where I could update the live feed feature on the ESPN app.

I began keeping track of the game when it was 1-1 in the first half. Then after only a couple of minutes, I noticed the score had quickly changed to 2-1. The live feed read, "Goal - Alex Morgan, Header."

I sent a few high-fives around the van and then saw a still picture of Morgan taking a sip of imaginary tea with her pinky up in celebration. I thought it was funny and brilliant.

Little did I know there would be both English and US backlash calling her arrogant, disrespectful, a bad sport, and even brought politics into it.


This is a game. Games are supposed to be fun. Goal celebrations, just like touchdown celebrations in American football have always been a fun way of victorious expression.

Morgan said this in a post-game interview speaking of her tea-sipping, "I wanted to keep it interesting. I know Megan Rapinoe has the best celebration. I had to try and step us this game."

I can never imagine playing a game without some level of trash-talking. Or, sensitivity at such heights you aren't able to jab at your opponent some when you succeed. Not at an unsportsmanlike level, but at a gamesmanship level.

A true competitor respects this part of their opponents game. They don't cry about it and get their feelings hurt.

They applaud their opponent's creativity and understand as long as they are still breathing, they may get another shot at payback. They burn the image of their rival's celebration into their mind and use that as motivation.

I've always told my athletes, if you don't like it, get better. And at that point, you can let your game do the talking. Then, if the situation calls for it, like Miss Morgan, you sip your tea.

Happy 4th of July! I hope everyone has a fantastic day!!

Daily Dose of Coach #368: What Should You Eat?

Good morning from Colorado! Vacation here means lots of outdoor fun, time with my family, and plenty of food!

My goal on vacations or when I go out of town is never to be 100% on my diet. However, I don't want to eat unconsciously, devouring anything that is placed in front of me.

Making conscious food choices doesn't have to be left for only vacations and when traveling. Asking yourself these questions with every food choice is the key to changing your health and performance nutrition.

So what should you eat?

In a Precision Nutrition coaching lesson I recently completed it encouraged us to go through these questions:

-How is the food I'm about to eat made?

-What is in the food (Or, not in the food)?

-Do I know all the ingredients of the food?

-How does this food affect my body? How will I feel after eating this food?

-Could I change this food at all to be a bit more nourishing?

-Is there a healthy alternative I can choose for this food?

-Under the circumstances, is this food the best available choice?

-Is this food easy or difficult to eat slowly and consciously?

You don't have to be perfect with what you eat, but you should attempt to be conscious. Having a small bank of knowledge on types of foods, ways they are cooked, how to look at food labels, and being able to run through a few questions above will help know what to eat.

After that, it's up to you to make that decision.

Want even more help; here's an awesome infographic called "What to Eat." It provides a spectrum on what to eat more or, what to eat less of, and base food choices on your goals.

Daily Dose of Coach #367: 200 Crappy Words Per Day

In the book, The Subtle Art of Not Giving a F#$%, Mark Mason writes about an author who has written over 70 novels. He was asked how he was able to stay motivated and inspired to write this type of volume.

His answer was, "200 crappy words per day." Every day he would get up and force himself to write 200 crappy words. By just starting with 200 words, it would begin to inspire him, and he would end up with 1000 words on his page.

As someone who writes almost daily, I get this. Though, I've taken time off here and there to re-group, never in a million years would I of thought I would be writing my 367th daily email when I started.

When I first committed to it, I thought it was kind of crazy. And those who I told I was going to do it felt I was even crazier.

But, the commitment to action is what inspires me, not the act itself. My goal is to become a better writer. How could I not get better writing every day?

The author of this book wrote, "Success in anything is tied less to knowledge or talent, and tied more to action supplemented by knowledge and talent. You can become successful at something without knowing what you're doing. But you can never become successful at anything without taking action. Ever."

Hall-of-fame careers, college scholarships, pounds loss, your first million dollars are all started with step one, taking action.

Action leads to inspiration, which leads to motivation.

If you think you lack the motivation to do something extraordinary in your life, than do something, do anything.

Only then will you see how small daily actions can motivate you to start changing your entire life.

Daily Dose of Coach #366: Step One for Building Young Athletes

Michael Jordan was asked this question by a parent at one of his camps, "What advice would you give to my kid?"

He said, “Let them just enjoy the game. What they have to learn more about, at the young ages, is their love for the game. And once they develop that, the mental part is easy. I didn’t really get instruction until I was a junior in high school. At first, I just loved the game and I let my skills develop. So I believe in learning late. Playing early, but learning late.”

A small minority of children will find this love of their sport early.

The majority end up finding their love and passion in something else.

Instead of offering opportunities to be good and competitive at something they don’t care too much about, it’s more important to give them every chance to find that thing they can fall in love with.

Love grows the seeds of passion, discipline, and competitiveness.

This love is also the fuel that helps overcome all the obstacles that will come their way

Without love, any success is short-lived. Without passion, victories aren't as fulfilling, losses don't hurt as much, and indifference leads to average.

And as the saying goes, "It's not opposition but indifference which separates man."

Daily Dose of Coach #365: Embrace Rejection

When difficulties or unexpected change arrives, our initial response is looking for the easiest solution.

This is human nature to choose the path of least resistance. It attempts to regain a place of comfort. The best thing that can happen when thinking like this is rejection. These rejections will hurt. But what you will learn in the process of overcoming is what changes your life.

It reminds me of growing up on the mean streets of Colorado and playing lots of outdoor basketball. I was always one of the smallest kids. I didn’t hit 6 feet until I was in college. I quickly learned taller, stronger kids had the advantage in this sport.

As a small and skinny kid, I felt like I had two options: learn to shoot from really far away or drive to the lane and pass, or else, get my shot blocked into someone else’s yard. In taking this path of least resistance, this is what I did. The results were, I didn’t grow as a player and limited myself.

It all changed when I decided I wanted an opportunity to keep playing after high school. I set up a meeting with the college coach, and in our 2-minute meeting he told me I was too small, he’d never heard of me and laughed at me out the door. I walked out disappointed but more motivated than I’d ever been in my life.

My assistant high school coach told me if I wanted any chance, I had to be able to get my shot off faster and had to get stronger. I made three focused decisions. 1) I was going work tirelessly to figure out how to get my shot off, whenever I wanted to, against anyone, at anytime. 2) I was going to harden and strengthen my body to the point that I was doing the punishing. When I took it to the basket, I wanted my defenders to take the worst part of it. 3) I was going to be the aggressor. I was going to dunk on you if I could.

My focus helped me become good enough where I was asked to walk on my college basketball team by the players.

It wasn’t the path of least resistance. I got rejected a lot. I was told to give it up a lot. It took a concentrated effort of 1000’s of hours in the gym, the weight room and playing with people much better than me.

When I made the team, the first thing I did was thank the coach for telling me that I was too small and unknown to play for him.

Rejection is a great thing. It will help you focus and concentrate your mind on exactly what you need to do. It helps you realize that nothing in this world can be taken for granted, that you have to work for and fight for what you want. It forces you out of your comfort zone. Not only that, but it motivates you to prove yourself, your abilities and brings out your competitiveness.

Embrace rejection.

As one door is slammed in your face, it opens up opportunities for so much more. It gives you a chance to sharpen your focus but also to prove yourself and other people wrong.

Or as the great Michael Jordan says, “If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.

Daily Dose of Coach #363: Movement and Posture with Aging

A client and I just had a conversation about how the degree of difficulty changes with simple movements as we age.

It reminded me of an article I read on strengthcoach.com called the "Dynamic Dozen." It goes through 12 movements important in active aging.

The first is posture-breathing-alignment in motion. This is the foundation of all other movements and should be kept safe, protected, and in-check as we age.

The author, Pat Van Galen, suggests asking yourself the following questions.

1. Do my posture and alignment allow for efficient and deep diaphragmatic breathing?

2. Can I rotate my torso and arch my spine?

3. Can I raise both arms overhead without pain?

4. Can I look over my shoulder without turning my entire torso?

5. Could I crawl on my belly or all-4s if I had to?

Maintaining posture is essential in all stages of life. But as you age, and/or spend less time being active, this greatly affects static and dynamic posture.

It also affects breathing and gait.

And what about crawling? If you can crawl, you can actively sync your shoulders, torso and hips. Sounds easy, but you'd be surprised how many adults struggle with this simple movement.

Your goal should be to get up and move more and do it comfortably. If you are unable to complete the list above, practicing movement is at a critical level.

I would suggest getting some help from a qualified movement specialist or physical therapist (for pain related to these movements).

These movements are important for positive active aging. The inability to check off any one of these could lead to injury and a slippery slope of poor movement patterns and pain.

Daily Dose of Coach #362: The Great Question

When's the last time you did something for the first time?

This is one of my favorite questions to ask myself. I've gone through some pretty long streaks without being able to give myself an answer.

And during those streaks, I've sucked.

I'd like to be able to answer that question every day with a new answer. It means I'm living with courage. It means I'm not stuck in any kind of a comfort zone.

Whenever I can answer this question consistently with new answers, my professional and personal life are going in a positive direction.

During these times, fear is a big part of it. Fear of the unknown, fear of looking stupid, fear of failure, fear of change, fear of success, fear of wasting my time, fear of physical, mental or emotional pain are all relevant.

But as these fears fill every cell in my body, I know I'm moving one step closer to getting to where I want to go.

Fear is an indicator I'm moving in the right direction. It tells me I'm exactly where I need to be.

Ask yourself this question? I bet the results of your past actions will have the same repercussions as mine.

Now commit to answering that question with new answers more than you ever have before. And take heart the words of Jack Canfield, "Everything you want is on the other side of fear."

Daily Dose of Coach #361: No Wasted Reps

"Winning is the science of being totally prepared." George Allen

I will never forget the day my high school basketball coach told me, “Never shoot a basketball without the intention of getting better.” At the time, my teammates and I were screwing around in practice, shooting pointless shots, wasting not only our time but our coach’s time.

An earful from that lesson completely changed my perception on how to go about practice. From that point on, every time I picked up a basketball, every time I shot a ball, it was to get better.

Quickly, I learned this small piece of coaching applied to how you excel in anything. From school to sports, to my profession, I learned that time spent in diligent practice paid high dividends.

Coach John Wooden believed that his strength as a coach materialized from his diligent preparation.

In his book, Coach Wooden’s Pyramid of Success: Building Blocks for a Better Life, he spoke of his dedication to planning practice and how it was the most vital part of their success as a team. He wrote, “I spent two hours with my staff planning each practice. Each drill was calculated to the minute. Every aspect of the session was choreographed, including where the practice balls would be placed. I did not want any time lost by people running over to a misplaced ball bin.”

If you want to be great, prepare for everything — no wasted reps.

Daily Dose of Coach #360: Choosing the Right Strength Program for Your Sport

When taking on a new athlete, there is generally an interview process whether it's with the athlete themselves, their agent, their coach, and many times their parents.

Asking questions is a smart move. You can tell a lot about what type of program you are getting into by detail of the trainer's answers.

Sometimes the questions are broader, "Can you tell me about your program?" And sometimes they are more specific, "What's the difference between your program and others?" A very popular question is, "Is your program sport-specific?"

All valid questions, but here is an infographic by Chris Beardsley to help you navigate and ask the right questions when looking for a well-administered strength and conditioning program.

The infographic asks four basic questions based on the principles of specificity, individuality, variation, and progressive overload. It finishes with a question based on the athletes level of enjoyment in the program.

Every time you answer yes to a question, it moves to the next. If all questions are answered with a yes, all arrows lead to: "This program could be a good fit for you!"

Anytime you answer no throughout the process, the arrow points to "It is probably not right for you."

Great trainers and programs can explain and show you how their program follows each of these principles. You should also be able to experience the program on a short trial basis to see if it fits you from a psychological standpoint (did you enjoy the program, dig the program culture, and fell like it will get you where you need to go).

Selecting the right program is essential in all athletes development. The window is small, and the choices are vast. Educate yourself, ask the right questions, and use the infographic above to guide you.

Daily Dose of Coach #359: The Anchor of Nutrition Skills

All great skills have a foundational level. Nutrition skills are no different.

And this anchor skill comes way before learning how to shop, cook or getting your macros right.

It's also the foundational skill of my nutrition coaching. In fact, it's the first skill you learn to master.

It's foundational, but it's not easy. Each time I've went through the coaching program it's been the most difficult one for me to master.

The skill is eating slowly.

I'm talking about taking your time while you're eating, savoring every morsel, putting down your utensils between bites, not having any distractions (like your phone or TV), and being completely present with your food.

Without thought, I typically schedule no time frame to eat. So I'm doing what most people do. Grabbing something as I run out the door, eating between clients or meetings, or stuffing my face as fast as possible because I'm watching TV and not even thinking about it. Sound familiar?

So why eat slow?

First, it takes about 20 minutes for your satiety signals to show up. This helps you have a better feel for when you're indeed full. When you crush your food, these signals don't get a chance to process correctly; thus you have a much higher tendency to overeat.

2nd, when you take your time and savor your food, you tend to feel more satisfied with less food.

3rd, if you commit to eat slow, you'll tend to eat better foods. There's a big difference between taking your time, enjoying whole and nutritious foods, rather than trying to savor something processed.

4th, it helps with digestive issues. When you eat slowly, there's much less cramping, bloating, and feeling sick after overeating.

5th, it gives you time to be present without any distractions other than maybe your thoughts. Or, it can allow you to be more present with others, engaging in great conversation with family and friends.

So give this a try and if you'd like to take it to another level and advance your nutrition skills to a pro level, check out ProCoach link below.

Daily Dose of Coach #358: Summer Travel and Training

Summer is in full swing. Between traveling for vacation, summer sports, and other events staying on track with your training can be challenging. To help you with this, I've come up with six ways on how to stay committed and get over your travel training excuses.

1. Commit: This is number one. Commit to your training. Commit to continuing to be active no matter what situation you find yourself in. Make it a priority. Add it to your traveling schedule, whether it's before meetings or before the kids wake up on your vacation. Remember, just because you're in another city doesn't mean calories and no physical activity have a different effect on your body.

2. Get Something Done: It's challenging to stay on your specific program when traveling. Typically, you don't have the space, equipment, or time to do what you can do at home. But you can do something. You don't have to work at the same intensity; you don't have to do the same exercises, you can get something done with what you have. Make it your goal to do something everyday. Whether it's a few calisthenics in your room, a short run outside, or doing something recreational with your family.

3. Explore your new environment: Today, you can map runs or walks (into safe locations) that will allow you to explore places you've never seen or experienced before as well as get some fresh air.

4. Take advantage of your hotel gym or room: Most hotels have gyms that have dumbbells and cardio equipment. For the most part, that's all you need. If you can't get to the gym, your room serves as a great place to knock out a 30-minute bodyweight circuit. If you need help with programs for your travel, you can join my app at www.coachjdh.com/trainingapp, and I'll set you up with all the workouts, you'll need for both.

5. Research gyms or gym studios in your area: I always find it a lot of fun to visit a gym I've never been too before when traveling. You'll always get a chance to see, do, and experience some different programs, equipment, or classes.

6. Be that girl/guy: While everyone is waiting for you at continental breakfast, be the only one who comes in still sweating some from the workout you just put yourself through. I always found it inspiring when that guy or girl showed up to the table as I'm stuffing my face with the second Belgian waffle. Being that girl/guy says something about your discipline. And committing to this will move into all areas of your life.

Daily Dose of Coach: 357: Superhero Dads

I'm currently sitting at the Fort Wilderness Cabins at Disney World watching each of my children starting to wake up. We've come here the past few years for fathers day. It's a fun way to get away and do a "glamping" and spend some close quarters with my family

During Fathers day, I always try and reflect on the men that made an impact on my life, especially my Dad. I also have a chance to reflect on myself as Dad.

It always brings me back to the beautifully painted and colored paper bag my daughter gave me years ago. On the paper bag there was a poem glued to it. The poem was this:

"Walk a little slower Daddy," said a small child,

I'm following in your footsteps and I don't want to fall.

Sometimes your steps are very fast,

Sometimes they're hard to see;

So walk a little slower, Daddy,

For you are leading me.

Someday when I'm all grown up,

You're what I want to be;

Then I will have a little child

Who'll want to follow me.

And I would want to lead just right,

And know that I was true,

So walk a little slower, Daddy.

For I must follow you."

The day your child is born, whether you like it or not, the "Superman" shirt is permanently on. No one will look to you for love, guidance, protection, and to be a hero more than them.

I have been so blessed to have a Dad who has given me all those things. He is the definition of a "selfless" man, which I think is the core character trait of a hero.

Being a father is about being courageous in everything you do. It's a job that can never be replaced by anyone else no matter what other good influences your child has around them.

Everything you think, say, and most importantly do, will be looked at and followed by your child as their highest level of influence.

I hope you were able to take some time yesterday to reflect on not just how awesome it is to be a dad, but the responsibility you have. You are a superhero.

Happy Father's day to my Dad and all the other great Dads out there.

Daily Dose of Coach #356: First Day Mindset

“Greatness comes from humble beginnings; it comes from grunt work. It means you're the least important person in the room--until you change that with results." Ryan Holiday

Nothing is owed to you. Once you start feeling that way, it's impossible to improve.

Most people confuse results with time or even experience. How long you can stay somewhere has nothing to do with the impact you've had in influencing positive change.

The most exceptional people I know keep a beginners attitude no matter what they've accomplished. Results are a byproduct of their continued growth and doing what is necessary day in and day out.

Yes, it's boring. Yes, at times, it's frustrating. And not being recognized for all the extra work you do is difficult at times.

But one day, it starts to become worth it. Maybe a year, maybe five, perhaps even ten years down the line it will be worth it.

My advice is keep going, stay a beginner, and earn it

"Gotta try to stay above water, y'know?

Just stay busy, stay working.

Puff told me, like, the key to this joint

The key to staying on top of things

Is treat everything like it's your first project.

Like it's your first day, like back when you was an intern

Like, that's how you try to treat things, just stay hungry."

-Notorious B.I.G-