Daily Dose of Coach #398: Crazy Positive

"So often what people say their problem is, really isn't their problem. Their problem is their attitude which causes them to handle life's obstacles." John Maxwell

One of the most essential characteristics of a leader is optimism.

The leader has to believe with all their heart that the mission is going to be achieved. If there is any inkling of negativity, every person that follows them becomes a passenger on a trip to nowhere.

Research has shown that optimism is a competitive advantage. In a study conducted at Duke University by Manju Puri and David Robinson, they found that optimistic people work harder, are paid more, win at sports more often, are much more successful in getting elected to office, and live longer.

In the book by Walter Isaacson, Steve Jobs , the author talked about Job's Reality Distortion Field . He was continually inspiring his team to push further, to achieve almost impossible things and meeting ridiculous deadlines regularly.

What Jobs did was lead his team out of thinking pessimistically, or in many cases realistically, into overbearing optimism. Because of his belief, he created one of the most successful company's ever and changed the world.

To achieve the unthinkable, you can't think like everyone else. You have to believe without a shadow of a doubt, you can accomplish it. If everyone thinks you're crazy, you're probably on the right track.

Daily Dose of Coach #397: A Few Random Tips on Improving Speed

RT 1: No doubt; speed kills. But controlled speed and knowing when to use it can optimize game performance. Max speed all the time can lead to mistakes, being out of position, and affect the precision of skills.

RT2: Though acceleration is vital in most team sports. Focusing only on acceleration mechanics is not optimal. As I learned from speed coach, Lance Walker , this summer; max speed mechanics present themselves in acceleration. Max speed mechanics should be practiced to improve all phases of speed.

RT3: A variety of cues work great for teaching amateur athletes. My favorite for acceleration is "drive the knees through panes of glass," "get long with your arms and legs," "push the ground away." For max speed, " Stay tall, lean slightly forward as running through a wind tunnel," "think running in shin-high water, or step over your opposite knee," "relax."

RT4: Time your sprints. I learned this one from Mike Boyle. He said, it's amazing how much faster our athletes got once we started timing them. This summer, I started experimenting with the Jawku Speed watch with a few of our athletes. We timed their 10-yards sprints each week. Wouldn't you know, they all got faster. We'll have six of these bands in our new facility and will be incorporating timed-speed into our program.

RT5: Your arms are your gas pedal. Explosive and proper arm action drives the speed at which your legs go. This also works in situations when the athlete is fatigued. I tell athletes to focus on their arm drive when they are playing in a fatigued state. I've found they can maintain their explosiveness for longer when thinking "arm drive" rather than just " run."

Daily Dose of Coach #396: A Case For Frozen Fruits and Veggies

In a perfect world, we'd either be able to grow our fruits and vegetables or stock up at our weekly farmer's market.

But, for the most part, that's not reality.

Fresh produce in the grocery store, though chemically sprayed to help it last longer and keep the bugs away, is the best most of us do.

But what about frozen fruits and veggies? Do you get the same nutrient value by trucking over to the frozen food section and tossing in frozen bags of broccoli and blueberries into your cart?

The answer is probably not, but it's never the wrong choice.

Here are a few things to know about our frozen friends.

They are both usually picked at their peak ripeness; this is when they hold their highest nutritional content.

Research shows that the blanching process of vegetables (boiling in water for a few minutes) increases the loss of water-soluble vitamins such and B and C. This can decrease vitamin C from 10-90%.

Fruits do not go through this blanching process.

Though frozen, fruits and vegetables still have the same fiber content and more than likely their antioxidant capabilities.

Fresh produce is the best choice, but don't shy away from stocking up on frozen fruits and vegetables. It's a convenient way to get your required portions of fruits and vegetables throughout the day

Also, last night I was throwing Alley-Ops to my son on his Little Tikes Basketball Hoop. He misjudged one of his jumps, lost his balance, and smacked his head on the TV stand. Frozen veggies come in handy in times like this as excellent ice packs.

Daily Dose of Coach #395: Is Toning What You Really Want?

What's the most popular goal for most non-athletes in a fitness training program? It usually starts with, "I don't want big muscles; I want to tone."

Intuitively the person knows what they want, but what does it actually mean?

For the most part, I believe people separate training to "tone" from strength training. In their mind, a strength training program is going to create on them an excessive amount of muscle.

The creator of Training For Warriors and longtime trainer in the industry, Martin Rooney says, " Most people are asking to harden their body. How do you do that? Your burn fat and build muscle."

Toning programs are usually high rep strength training with light weights. This supposedly helps you increase the aerobic effect of the program while preserving and not "building muscle."

This is rubbish.

Recall Rooney's definition of getting your body harder; burn fat and build muscle . The way you build muscle is through a smart resistance training program. That's not the same as a bodybuilding program where you do chest on one day, back on the other, and legs and shoulders on the third.

You can accomplish building muscle with full-body strength training, two times per week at an intensity of 70-80% of your max with two sets of 10-20 reps.

Add a couple of days of 30-45 minutes of high-intensity training and most importantly, improve the quality of food you're eating and in 8-12 weeks your body hardens.

If you want your body to be soft; your arms, hips, glutes, to be flat as a board, continue the "toning" program.

If you want your body to be hard and curvy in your arms, glutes, legs etc, add the strength training component (at the above intensity) to your life.

Before you say you want to "tone,' make sure you understand what it is exactly you are trying to accomplish. What you think you should do may not get your results you're looking for.

Daily Dose of Coach #394: The 40% Rule

"The only way you're ever going to get to the other side of this journey is by suffering. You have to suffer in order to grow. Some people get it, some people don't." David Goggins

I love the saying, "If it's too hard for them, it's just right for us." Or the Navy Seals motto of, "If it doesn't suck, we don't do it."

Only those with this mindset can accomplish the most in their life. While the majority are chasing pleasure and distraction, these types of thinkers are looking for their next fight.

There's a rule called the 40% rule. It says, "when the mind is telling you you're done, you're only 40% done."

This applies to everything you do in your life. As a coach and someone who pretty much lives in gyms, I see people training at 40% (if that) every day and act like they're dying.

We're continually seeking pleasure or distraction to stop any pain, discomfort, or boredom. This happens at work, with your family, with your training, everything. The results are mediocrity, regret, excuses, and blame.

If you're tired of being something you're not, embrace everything that sucks about getting there. Choose the steep path and prove to yourself you can do it. And remember when you think you're done, you're not done, you have 60% left. Learn to find that next 60% in everything you do.

Daily Dose of Coach #393: The Athlete, the Entrepreneur, and Responsibility

Excuses wreak havoc in the young mind.

I believe it's difficult for that mind to grasp the concept of time. Meaning, they think they have more time than they do to accomplish their goals.

This is where a sense of personal responsibility must be forever present.

Young athletes. It's your responsibility to do all the things you need to do to be great, not your parents. Your parents may provide you the resources, but you have to be responsible in not just attendance, but effort and focus.

I tell people all the time the toughest thing about being an entrepreneur is you are responsible for EVERYTHING.

Being an athlete is no different. Your parents may drive you, but beyond that, it's all you.

It drives me insane when a young and talented kid won't train in the morning because they "can't" wake up. I ask them, "The pros showed up this morning, and you can't. Are you better than them??

Wasting time in practice or training is another pet peeve of mine. When you are training, or in practice, every repetition counts. Responsible athletes focus on doing the right things at the right intensity all the time.

The great Pat Summit, who won eight national championships with the University of Tennessee said, "If you don't want to be responsible, don't sit in the big chair. To be successful you must accept full responsibility."

If you don't want to be your best, make excuses and put it on others to be responsible for your success. But if you're going to be great, embrace that you are responsible for EVERYTHING. Let this reflect in all things: attitude, effort, timeliness, focus, commitment, and leadership.

Daily Dose of Coach #392: Ditch the Macros

I have been saying this for a long time. Clean eating beats calorie counting every time.

In an article published in the New York Times called, The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds, it says: "A new study, published Tuesday in JAMA, may turn that advice on its head. It found that people who cut back on added sugar, refined grains, and highly processed foods while concentrating on eating plenty of vegetables and whole foods — without worrying about counting calories or limiting portion sizes — lost significant amounts of weight over the course of a year."

Yes, weight loss is dependent on energy in and energy out, but only calorie counting is not reliable for four reasons:

- Calorie burn estimates are not accurate.

- Every person burns calories in their own unique way

- What and how much you eat will influence calories burned

- Your weight history will determine how many calories you burn

My advice: If you are looking to change your body composition, don't just jump right into a "macro-plan" or follow a calorie counting plan. Just start eating clean. Commit to 30 days. Eat whole foods, cut out refined sugars, drink lots of water, and eat vegetables at every meal. See how your body responds.

I'm still a fan of tracking your food as another level of accountability. You can either use the myfitnesspal app or simply write down what you eat every day. As you review your journal, don't just focus on the quantity, but more so the quality of the food you're eating.

If you want more intensive help and learning the ends and outs of nutrition that is right for you, check out the link below to my online nutrition coaching.


Daily Dose of Coach #391: Cryotherapy Chambers? Are They Worth It?

A few years ago, I did my first cryochamber session? It was one of the coolest (no pun intended) things I'd ever done for recovery.

In my mind, as a former athlete and current strength coach, I thought this machine was genius. Plus, one of the smartest people I knew was endorsing it; so how could this not be a fantastic tool for recovery?

Cryochambers use liquid nitrogen to quickly present the body to temperatures to negative 250 degrees Fahrenheit or below. This is done by getting into a giant cooling chamber with nothing on but socks and gloves. When you're ready, the chamber quickly fills with the liquid nitrogen, and the temperature immediately starts to drop. You stay in for around two to two-and-a-half minutes and then it's all over.

Though it's uncomfortable because of the cold, it's nowhere near as unbearable as sitting in an ice bath. This is another reason I thought this was great. I've never been able to get any farther than my knees into an ice bath, and that was miserable. Here, I was able to cool my entire body and felt great afterward

And why do you feel great? Some people who put these 50 or 60 thousand dollar machines in their facilities say it's because all the blood rushes to your heart and "superoxygenates " your blood. So you will not only feel the effects right after you step out, but will benefit from this supercompensation for hours after.

This is false.

Dr. Darry Willoughby from Baylor University says in the book, Good to Go , " It's physiologically impossible to superoxygenate the blood, because the blood leaving the lung is already nearly 100% oxygenated under normal conditions. There's no such things as superoxygenation."

But what about recovery? Do cryochambers help your muscles recover? If we're talking the pure benefits of cold, the old ice bath still seems to take the cake.

The author of the Good to Go book, Christie Aschwanden wrote, " Water is a better conductor of heat than air is, basic physics. One study found that muscles cooled even less, about -1.1 degree celsius, and concluded that these differences are smaller than you'd experience by using an ice pack or cold tub."

She concluded that the reason that people enjoyed this method of cyrotherapy over an ice tub is that it is clearly a more pleasant experience.

To conclude, there is no real research to prove that cryochambers present any of the benefits they claim, from recovery to supercompensation, to improving medical conditions.

I'm not saying don't do it. I'm a big believer in if you think something is helping you and you want to pay for it, do it. The placebo effect is a powerful thing. I've used it for my professional athletes who are here for only a few weeks of intense training (6 days a week). If they do it two to three times per week, they seem to think it helps them recover better between days.

And that feeling you get when you step out of the cylinder of liquid nitrogen? It's your body's fight or flight response. Like I told a friend of mine yesterday. You can get the same feeling if you turn your shower on as cold as possible and step in for a few seconds. When you step out, you'll get the same rush and maybe even more.

There is no doubt that these machines are really cool and sold well. With recovery spas opening up everywhere, they are accessible to most people. They are also much better for photo ops and Instagram stories than sitting there miserable in a cold tub. Just know the facts. From there it's up to you to spend $25 to $50 a pop in less than three minutes.

Daily Dose of Coach #390: Screw the Competition

“Focus on running the race rather than winning it. Do those things necessary to bring forth your personal best and don't lose sleep worrying about the competition. Let the competition worry about you." John Wooden

This may be one of my favorite John Wooden quotes. Coach Wooden was known for not scouting other teams. Instead, he focused on preparing his teams to do what they did on almost a flawless level.

He believed it wasn't necessary to worry about what the competition was doing. He wanted his team to be so prepared and so sound at what they did; all adjustments would have to be made by the opponent.

Today, no matter what you do, it's easy to get caught up in the comparison game. Social media presents a highlight film of other people's successes that can sometimes leave us feeling like we're not doing enough, or even good enough.

That's BS. Each one of us has something completely different to offer and in our unique way.

It's never a matter of what this person or that person is doing. It's only a matter of what YOU are doing.

How are you developing your unique abilities and strengths? What are those little things you're doing every day you won't get credit for until its game time? What are you doing behind the scenes that no one ever gets to see?

Comparison is a trap that can lead to you doing things entirely outside of who you are. It can even convey feelings of depression and unworthiness. Don't get caught up in all that.

Do what you do. Do it smartly, do it diligently, do it consistently, do it honestly, and if other people want to worry, let them worry about you.

Daily Dose of Coach: #389: The Greatest Burden

“Courage atrophies from lack of use." -Anonymous-

There's a story of a wealthy young man who inherited all wealth, gifts, and comforts life could give. He had even hired an older statesman to mentor him so that he could maintain this comfort for the rest of his life.

One day, as he sat drinking fine wines, eating grapes and speaking philosophy, he asked the elder, "What's life's heaviest burden?"

His response, "Having nothing to carry."

We spend way too much time trying finding ways to ease our life. Instead, look for a good fight. Problems introduce you to who you are.

As the great Jim Rohn said, "Don't wish it were easier, wish you were better. Don't wish for fewer problems, wish for more skills. Don't wish for less challenge, wish for more wisdom."

Daily Dose of Coach #388: A Few Ways to Build an Aggressive Athlete

Aggressiveness is something I teach my athletes from the beginning.

In almost every sport, the aggressive athlete has the upper hand. Because of this, we teach "be aggressive" at the youngest of ages. When the skills haven't been developed yet, aggression usually comes out on top.

When my daughter started playing soccer at five years old, this was my only coaching point: be aggressive. It was in the hope of instilling in her the courage to go get the ball!

There are plenty of athletes out there who are highly skilled and great practice players, but when the lights come on, are submissive. Fear of failure seems to be the primary culprit. It forfeits their edge, regardless of their skill or talent.

Many times you'll see the aggressive player win out over the talented player because of their willingness to compete and be proactive.

Aggressive, by no means, is uncontrolled behavior. Instead, it is controlled and relentless. This is the guy coming downhill at you all game. They exhaust their opponents because they never let up. There the person that when they check into the game, you tie your shoes a little tighter.

I believe there are a few ways to help push that non-aggressive kid (who has skill) to be more aggressive.

1 - Help them learn to accept that failure as a way of getting better. They don't have to be perfect. They can mess up. In fact, encourage them to mess up but do it aggressively.

2- Award them for being aggressive. Make it a priority. There are many ways to reward an athlete. The best usually comes through encouragement and telling them how hard and aggressive they played.

3- Get them stronger, faster, and more powerful. I may be biased here, but I've seen more tentative kids turn into monsters on the field or court after enlisting into a good strength training program. Strength helps give them that edge and helps them believe; they now are the aggressor.

4- Help show them aggressiveness is fun and is the only way to play. Aggressiveness means you're competing. If you're not competing, then what are you doing? It's no fun to be the best practice player. It's fun to be the most feared in-game player. Teach them in any way possible about this. Talk, read, and watch videos about great players in every sport, how they attacked the game, and what their mindset was.

5- Show them love. No matter what, kids need to know they have support. I tell kids all the time, "your performance has nothing to do with how I like you as a person." Kids who have positive support and can separate themselves as a person and an athlete tend to play with less fear. They don't feel their whole life is on the line every time they compete. They can relax, go hard, display their skill, and win or lose; they know they're still loved.

Daily Dose of Coach #387: Where to Eat Out

I should have re-shared this site at the beginning of the summer.

It's called www.healthydiningfinder.com .

But, while many vacations have completed or you're wrapping up traveling all over the country for travel baseball or AAU basketball, this site can still come in handy.

It's challenging to eat healthy when eating out. In my experience, there aren't many times when you show up to a restaurant saying, "I'm not that hungry." Usually, dining out leads to poor choices because of hunger, lack of options, or not knowing what type of requests to make the option healthier.

On this website, you can put in the zip code of the current area you are visiting. It then provides restaurant options, their menus, nutritional facts, and even which items you can make healthier with special requests.

When choosing your meal, try to follow the guidelines of one or two servings of lean protein, one serving of vegetable and/or fruit and one serving of high quality-carbohydrate (grains, high-fiber). Stay away from soda's, sugary drinks, and do your best to stick with the best deal at every restaurant, free water.

And, unless you're not a 15-year-old kid looking to put on muscle, stick to my favorite vacation or dining out rule: eat to 80% full. This will help you eat more consciously, at a slower pace, and save you from what's so easy to do when eating out, over-eating.

Daily Dose of Coach #386: Training to Be Awesome

A couple of years ago, my friend Charlie Weingroff did a great talk about a program he had developed. He said something to the sorts of, "You don't do this program to be fit; you do it to be awesome."

I think we've got away from being awesome in our training. As adults, we're so concerned with looking a certain way, focusing on what I call the "side benefits" of a good training program.

Instead of focusing on losing fat in your stomach or your arms or getting "toned" or getting in shape, I think you should concentrate on getting awesome.

What does that mean?

It means you are strong. You can pick heavy things up, put heavy things over your head, and carry heavy stuff. It means you can sprint. Not run, but sprint. It means that you are powerful. You can develop force quickly. You can explosively swing a kettlebell or jump over something if you have to. It also means you take small steps to improve and eventually master your nutrition and sleep.

Do you know what the side benefits of training to be awesome are? Let's start with weight loss, increased muscle and decreased body fat (which is the definition of toned...I guess). How about improvement in functional strength, mobility and joint range of motion. By this I mean comfortably being able to play with your kids on the floor or even tying your shoes.

The best thing about training like this is it doesn't require you to kill yourself in the gym every day. You don't have to take every HIIT class or run on the treadmill for 60 minutes a day.

What you do have to do is show up for 30 minutes at least 5-6 days a week. Some days should be more intense on the weight training side, some days will be more intense on the interval training side, and some may only be body weight, mobility, and working on your cardio base. It also means you commit to training to be awesome for the rest of your life. Being awesome doesn't happen in a 30 or 60-day challenge.

Let me make something clear. You are already awesome. But we both know you have a little more. Try to focus your training, nutrition, and sleep on bringing it all out.

Daily Dose of Coach #385: Your Best "Ability"

"If you are capable, but not available, nature will raise a person with lesser ability to replace you soon.” Israelmore Ayivor

Capability is often overrated.

The ability to continue showing up with a great attitude, ready to go, bringing your best spirit possible is invaluable.

We all know a few people like this. They may not be the most talented, but you know what you are going to get from them every time. Their intangibles help create a better environment, and they are always a welcome sight.

Availability is your best ability. But not just showing up. It's showing up to make a difference each time you walk through the doors, on the field, or at home with your family.

It's difficult. It's saying, "how can I help you?" rather than saying "how can you help me?" And it's doing it with enthusiasm.

I'm so fortunate to be around people with this "ability." My business partner, my colleague and right-hand man Cordero Young, the majority of the athletes and clients I work with, and most influential in my life, my wife. All of these people are much better at this than me and inspire me to become better.

Kevin Eastman wrote, "The common thought in all professional sports is that one "bility" is the most important and a key separator for greatness: availability."

Being available crosses every aspect of our lives. It shows character, humility, and willingness to give even when it's not most convenient for you. It's the ultimate team-player.

If you are reading this chances are you're talented. Don't overestimate that talent over the skill to be completely available to those who count on you.

Daily Dose of Coach #384: Stay Ready

“The secret to success in life is to be ready for his opportunity when it comes." -Benjamin Disraeli

It starts with the little things, the details, the fundamentals to building success in anything you do.

Stephen Curry won't stop doing ball handling drills an hour before every game because he is a 2-time league MVP and world champion.

Most people don't get this. They want the big stage before they have earned it. For some reason they think showing up every day makes them entitled.

I don't get this mentality and never will. I believe in doing the basics at a high level. Things like being on time, willing to do whatever it takes to help your team and being a good teammate are a good place to start.

Then you move to master the fundamentals of what you do. You have to be passionate about the details, or you will always be the one who maybe knows "how" but never "why."

To quote Ralph Waldo Emerson, "The man who knows how will always have a job. The man who knows why will always be the boss."

Once you do this consistently for 10-15 years, then you'll be amazed at the opportunities you will get and more importantly, the opportunities you are prepared to take on.

Any other path, once you reach a certain level, will eventually expose you to how good you aren't.

Daily Dose of Coach #383: Step Two For Building Yourng Athletes

Yesterday, I saw a twitter post where retired NBA player, Ray Allen, captured a video of his kids competing on the basketball court.

He points to one of his children who is sitting behind the basket, obviously mad and sulking that he's not in the competition anymore.

Pointing at his child, Allen says, " You see that right there? That's the disappointment we have to learn to live with."

This is step two in building young athletes.

A few weeks ago, I wrote about step one. You can see it in this link .

Where step one is about finding a love and passion for your sport, step two is all about accepting a challenge and learning how to get your butt kicked.

There may be no greater lesson in life than this. And the earlier you can teach is as a parent, and learn it as a child, the better.

It teaches them to be competitors. It teaches them to look for challenges, rather than shy away from them. And it teaches them to be okay with the outcome, as long as they learn something from it.

Today, everyone is rewarded for something. Parents are protecting their children from losing and failure at all costs.

These children end up becoming adults who don't know how to handle failure and ultimately crumble in their responsibilities as an adult and contributor to society.

From an athlete standpoint, failure is what drives the greatest ever to do it. Their success is built in the fires of their failures and difficulties. It is what ignites their competitive spirit.

Allen finished off his video saying, "Losing is so important to a kid...I love to see them lose because it makes them want to fight harder, it makes them want to try; it makes them want to practice."

Want to build a great athlete? Teach them how to get their butt kicked. Expose them to situations where they will undoubtedly fail. See how they respond. Teach them how to respond. Help them drive the seeds of failure into competitive fire, and continue to seek even greater challenges for themselves.

Daily Dose of Coach #382: You Can't Eat Just One

The old Lay's potato chip commercial says, "You can't eat just one." And, they are absolutely right.

This goes for most easily handled, processed, sugary foods. I watch my children handle treat foods like ravaged animals and try to put a stop to it by telling them sugar is poison or sugar eats your muscles. And, yes sometimes I'm right there with them.

But these sweet foods are so highly palatable. You can't just eat one. Cookies, chips, candy, overstimulate the reward/pleasure zones of our mind and it makes us so happy to continue chucking that crap down.

These little binges add a lot of extra energy or calories to our diet. Worthless calories that don't do anything but steal energy by giving us a quick boost of it. Don't be fooled by fruit juices, yogurts with sugar and fruit, fitness foods (like bars). They're packaged nicely but delivered with high sugar contents.

At the end of the day, if you could just eat one, you'd be okay. But, because of the enjoyment it brings to our palate and how our brains respond to them, we can't.

My advice, don't have them in the house.

It sure is nice to pick up a bag of chips when you're starving, but if it's not available, you won't be tempted. Fill your house with fruits and high quality snacks.

If you're busy and constantly on the go, download this awesome infographic, "25 Ways to Eat Well On The Go."

Try a large glass of water before you dive into snacks, and make sure that you are eating at least three quality meals to avoid getting into "I'm starving!" mode.

Daily Dose of Coach #381: If You Want to Be Lean

The majority of men and women I work with would love to achieve these body fat percentages: 10-12% for men and 22-20% for women.

Though doable, there is a price is paid through creating new habits to be performed daily.

In an article by Ryan Andrews and Brian St. Pierre called "The Cost of Getting Lean," they dove into what types of habits these types of percentages call for. They started with the benefits and trade-offs first.

First the Benefits of These Body Fat Percentages:

-Fit appearance

-High energy

-Better overall health

-Fewer food cravings due to balanced diet and exercise regimen

-Relatively easy to maintain once it becomes habitual

The Trade-Offs:

-Better planning and overall attention to diet

-Greater time commitment and more consistent exercise regime

-May need assistance or coaching to achieve seven to eight hours of sleep

The next part of the article went into what you have to do more and less of to achieve these percentages:

Do More:

-Eating slowly until satisfied at 90% of your meals

-Include protein-dense foods, fibrous Veggies, and minimally processed carbs at most meals

-Exercise 45-60 minutes 6 days per week. Three to four of those days at high intensity.

-Sleep seven to eight hours per night and de-stress for 20 minutes per day.

Do Less:

-Eating desserts and processed carbs (limit to 1-2 times per week, within reason)

-Drink only 1-2 beverages per week that contain calories.

If this is something you'd like to try to achieve but looks overwhelming. Take one thing at a time. People often like to start with the exercise habit first. Get that down. Figure out how you can move or exercise for 30-60 minutes per day.

Once you start to get in that habit, move on to the next thing, either diet or sleep. There are plenty of strategies to help you improve both of these, which are 100% critical to getting lean.

The main thing to understand is that this process takes time. This isn't something that comes in 30 or 60 days. Give yourself a year. You can make incredible transformations in your body in just one year with following these habits.

Daily Dose of Coach #380: Your End of the Bargain

"Preparation doesn't begin with what you do. It begins with what you believe. If you believe that your success tomorrow depends on what you do today, then you will treat today differently." John Maxwell

Yesterday, I watched the first episode of "All or Nothing" with the Carolina Panthers.

This episode featured a lot of the heart of the team, who happens to be their quarterback, Cam Newton.

For Quarterbacks in the NFL, their preparation is what separates them.

Peyton Manning said, "Pressure is something you feel when you don't know what the hell you're doing."

And six-time Superbowl champion Tom Brady said, "The only thing I really like doing during the week is getting ready to play the game."

There was a part at the beginning of the show that showed Cam Newton sitting in a barber chair, getting his hair cut and casually talking about the game of football and his responsibility towards it.

Like many great quarterbacks, athletes, and any other great leaders, I know there was a tremendous sense of responsibility. This responsibility wasn't just in his success but to the success and of those around him.

Newton said, I don't believe in that type of pressure when it comes to expectations being held up. Because one thing that gives me supreme confidence, I know what I do weekly, no one is doing. And come Sunday, that's the only thing that runs through my mind."

He continued, "In this league, you have a small window. Who knows how small? But I for damn sure know that when it comes to my preparation, I will always be ready. Every game won't be lights out, but I have to go into each and every game prepared to uphold my end of the bargain."

I believe that every great leader, every great athlete, thinks like this. There are no excuses; it's always about upholding their end of the bargain. If they fail; it wasn't just because of their preparation, it was because they got beat fair and square. Excuses do not exist.

Be great in your preparation. Take full responsibility for the success of you and your team. Feel obligated to hold up your end of the bargain at such a high level it changes everything around you.

Daily Dose of Coach #379: The Warrior Mindset

" Consistency is one of the hallmarks of my career. You knew what you were going to get out of E-Smith every game, every year, no matter if I was 22, 21 or 35 years old." Emmitt Smith

Whatever space you work, train, or compete in, there's one thing that is the toughest to compete against; consistency.

Consistency requires a full commitment, something most people say they have but don't.

Ultrarunner and former Navy Seal David Goggins says, "A warrior is someone who says, 'Hey, I'm here again today!' They put no limit on what is possible."

There's nothing fun about saying, "I'm here again today." If you've committed to something for an extended amount of time you know what I'm talking about.

Whether it's me getting up and writing this email every morning, you showing up for your fifth day in a row to the gym, staying after practice to work on your jump shot, showing up to that class you hate in pursuit of your degree, or even showing up to be a contributing member of your family, it's difficult and a lot of times it sucks.

To continue to push forward, you must achieve a warrior mindset. I define that as a mindset of sacrifice, submitting to something greater than one's self, acceptance of suffering as a means to advancement, and committing to a life of training.

We live in a society that preaches, "Do whatever makes you feel good. Do what makes you happy." That's the worst advice ever.

Do what consistently challenges you. Keep showing up. Work on getting 1% better every single day. It may suck now, but I promise you one day, it will feel better than anything that's ever made you comfortable.