Daily Dose of Coach #270: Think on This: Don't Cheat Yourself

“Commitment is key. The moment you commit yourself all incidents, people, things that can happen that are positive come your way.” John Maxwell.

It's easy to quit. It's even easier to decrease your effort, but still say you're committed. Both are dead-ends. Both are cheating yourself.

When trying to accomplish a big goal, there will be times you think it's not worth it. You will lose focus on the big picture and only focus on the temporary pain. You'll think of all the other options that might not be so bad after all.

The best example I can think about right now was one week ago when my wife decided to have our baby with no epidural. This was a decision and commitment she made months before. No matter how crazy I told her she was. No matter how many of our friends and family tried to talk her out of it, she was all in.

During her 9 hours of intensive labor, she looked at me a few times and said, " I can't do it." But I knew she could. I've seen the fight in her; I knew she had all it took to do it. I knew her level of commitment was there. I calmly said, "You can do it."

As much as I wanted to ease her pain, her commitment inspired mine. I was just as all-in as she was. It ended up being one of the most amazing experiences of our life.

It's incredible how the world will bend towards you once you commit 100%. You'll also discover reserves and strength you never thought you had. But you have to keep going, even when it seems pointless, impossible, or everything has turned against you.

There's tremendous potential on the other side of genuine commitment. Don't miss it. Don't cheat yourself out of it.

Daily Dose of Coach #269: Cranky Shoulders? Try Adding These

Every now and then I'll run across an Instagram post with a lot of value. I believe this post by Luka Hocevar was one of them.

In this video , Luka demonstrates five exercises to improve shoulder function and thoracic mobility.

The exercises are:

-1- Roll out and lift (on a foam roller)

-2- Sidelying Windmill

-3- Kneeling Thoracic Rotations

-4- Sitting Dower Rotations

-5- Half Kneeling Wall Rotations

Add two or three of these exercises to your warm-up or recovery days.

Daily Dose of Coach #268: Healthy Restaurant Go To's

One of the greatest struggles with eating well is eating out!

In working on my clean eating diet this month. The best option I've found around my hood called Zoe's Kitchen . It's basically meat and veggie sticks and salads.

But then we had a baby. And as a guest of my wife, I was delivered some pretty low-grade cafeteria food. Even when I ordered the chicken breast, it was the size of a silver dollar and tasted like cardboard. Let's just say the ability to maintain a healthy diet while not at home was severely compromised.

It's challenging to eat well when we travel. We tend to make choices when we are starving, and it's usually the closest thing to where we're staying or the first thing that catches our eye. But I found a cool website called HealthyDiningFinder.com that can help us all out.

You put in the zip code or city visiting and it provides restaurant options, their menu, nutritional facts, and even which items you can make healthier with special requests.

When choosing your meal try to remember the three rules 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.

Daily Dose of Coach #267: Are 1/2 Rep Bench Press Reps Okay?

Since 1998 when I started lifting weights at the Battlement Mesa Rec Center, I've had numbers of people try to convince me that doing full reps on the bench press (touching the bar to your chest) is bad for your shoulders.

I believed the hype for a while. And, I'm embarrassed to say, that I've done a lot of half reps (maybe not half reps but stopped an inch above my chest).

I remember the day when I decided that I wasn't going to "painful shoulder" myth anymore and started touching the bar to my chest. I realized that what I thought was my bench press max, in reality, wasn't even close.

My goal from that point forward was to build my bench press max to a respectable number doing it the right way, touching my chest and locking my arms out at the top.

The goal of this post is to help anyone doing half reps realize a few things. 1) You're missing out on developing strength at the bottom of the lift, 2) You're missing out on more prominent hypertrophy (muscle growth) gains, 3) You won't hurt your shoulders if you're bench pressing with correct form.

If you're worried about injuring your shoulders by touching your chest lower the weight and fix your form. Try focusing on these three things: Raise your chest slightly as the bar comes down, squeeze your shoulder blades back, and keep your elbows at 75 degrees.

I'll just say it, half rep bench press reps are not okay. If you want to get the most out of your bench press, learn correct form and go all the way down. Don't make the "I don't want to hurt my shoulder" excuse. Don't make the "I don't have a spot" excuse. And definitely, don't throw any number out you've ever benched that you didn't touch your chest.

For a detailed explanation on bench press form read this article, "How to Bench Press with Proper Form: A Definitive Guide."

Daily Dose of Coach #266: That's LIfe

It's been quite the weekend. Mainly welcoming in my newest baby girl, Gianna Rose.

With a new baby comes a lot of sitting in a hospital recovery rooms waiting for bad food and revolving nurses.

Luckily my little girl decided to arrive the morning of the NCAA tournament, so I've watched more basketball than I have been able to in years.

I'm sure many of you saw the UMBC team make history beating number one seeded Virginian in the first round. This was the first time, a sixteen seed has beaten a number one seed.

For a team like Virginia who just won the ACC tournament and was the second overall seed in the NCAA tournament, it was a devastating and unfathomable loss.

In the video above, Virginia's coach, Tony Bennet, handled the loss just about as well as anyone could. His press conference was first class.

He said, "You know a week ago we were cutting down the nets at the ACC tournament, and how good that felt. They (Virginia) had a historic season, they really did. And then we had a historic loss being the first one see to lose. So, um, that's life!"

That is life. As I watched this press conference with my baby girl in my arms, it couldn't help to remind me of the time about a year ago when we lost a child to a miscarriage.

It was a dark and challenging time for us. But, that is life. Sometimes when you're living at such a high, the next moment can drag you to your knees. It's not the loss that defines you; it's how you move forward from there that does.

I'm glad a sixteen seed finally beat a one seed. It's another example of not only hope in achieving against incredible odds but more importantly how to lose with grace, humility, and courage.

Daily Dose of Coach #265: The Nutritional Hierarchy 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 just 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 #264: Tiger Woods

It was great to see Tiger Woods back in old form this weekend. After nine difficult years, he looked like the old Tiger again in the Valspar Championships.

Tiger seemed to be playing with the same joy as when he was dominating the golf circuit. However, you could also observe much more humility and appreciation in that joy. On a few tough shots he missed, and a few he made, he had the same response. He smiled graciously, but seemed to have a different type of determination and believe in himself.

Tiger, just like all of us, has made some critical mistakes at specific points in our lives. But as Dick Biggs, a consultant for Fortune 500 companies says, "One of the best teachers of persistence is your life's critical turning points. Expect to experience 3-9 turning points or 'significant changes' in your life. These transitions can be happy experiences...or unhappy times such as job losses, divorce, financial setbacks, health problems, and the death of loved ones. Turning points can provide perspective, which is the ability to view major changes within the larger framework or you lifetime and let the healing power of time prevail. By learning from your turning points, you can grow at a deeper level within your career and life."

Yesterday, Tiger turned some problematic experiences into a breakthrough moment. That's what life is all about. You can't run from these "significant changes" in life; they happen to everyone. You just have to accept them, let time heal, forgive yourself and others, and move forward. On the other side, you'll find humility, a new joy and more strength for the next challenge.

Daily Dose of Coach: I don't want to look like a bodybuilder

I hear it all the time; "I don't want to look like a bodybuilder." This typically comes from females beginning my program. Besides the lack of anabolic hormones in women and a non-bodybuilding diet, I'd have to say it's pretty much impossible for most people to look like a bodybuilder. Or, even slightly start to resemble one.

What I wanted to do in this post is give you an idea of what a bodybuilding program may look like. This is just one side of attempting to look like a bodybuilder. The diet and supplementation regimen is another story.

  •    They are high volume: This means a lot of sets and reps.
  • They have lower frequency regarding body parts. Bodybuilders typically train one body part per day. Think "chest day." 
  • They train with slower tempos. This means their muscles are under tension longer. A typical tempo for bodybuilders is 2 (eccentric)-1(isometric)-2(concentric)-1(contracted). But everything from 3-1-3 to 5-1-5 tempos is used as well.
  • Rest periods between sets are typically 1-2 minutes long
  •    A typical training day would consist of one body part, 5-7 exercises, 3-4 sets, and 8-15 reps of each done with controlled tempo's and 1-2 minutes rest in between each set.

Daily Dose of Coach #262: Why I don't like "Cheat Days"

It's the weekend (hypothetically), and you've done a great job with your diet all week. And it's "cheat day!"

You deserve it. You've been measuring your calories, eating broccoli and veggies that you wouldn't regularly eat, and haven't had one glass of wine that you can remember.

You feel like a prisoner in your own home, feeling guilty for looking at anything your kids are packing down for dinner and doing your best not to catch the sweet aroma of anything like pizza.

So on the weekend, you pay back all those bad feelings with whatever you want. You eat and drink what makes you happy. But sitting there bloated and full, you think twice if limiting yourself for six days and cheating on the seventh is worth it. Here's why.

You've forced yourself to live in compliance, with not much freedom. It's like food communism. You live with a scarcity mindset. So when you chow down all day on Sunday, that evening you freak out because you know you have to go back to the treachery on Monday full of rules and dread.

And as you sit there with ice cream and Tostitos on your shirt, sipping on that 5th glass of wine, you're thinking about the kale you have to eat tomorrow morning somehow.

To get rid of cheat days you must think in abundance the entire week. As I've written about before, it's not about staying within your macros every day; it's about figuring out how eating clean and healthy works best for you.

Eat during the week, and eat well. Just make sure you are eating the right things. One palm of protein, 1-2 cupped handfuls of veggies, one fist of good carbs and a thumb of fat at three meals. Drink water and have one or two healthy homemade shakes per day. Even enjoy a glass of wine occasionally, just don't drink a bottle.

I promise if you do this you'll never feel like you are in food hell. I'm currently going through 60-days of clean eating, and there hasn't been one day that I've felt deprived. I have no desire for a cheat day because what I'm doing is good and right for my body.

Forget cheat days. Because I've observed and found is cheat days turn into cheat weeks. Do what's right for your body and think in abundance.

Daily Dose of Coach #261: 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 (deadlifting)

   Lifting heavy stuff overhead (overhead press)

   Carrying heavy stuff for time or distance (farmers 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 #259: Think On This - Behaviors over Results

“In 19 Years, Tim Duncan was never late for practice, workout, or a bus. That's a standard of excellence you tend to take for granted.” Monty Williams

In an era of superstars and headlines, Tim Duncan was quietly the best power forward to ever play the game. Not only did the Spurs win 71% of their games in the Duncan era but he is one of only two players to hit 26,000 points, 15,000 rebounds, and 3,000 blocked shots. He was an All-Star 15 times, had 15 All-Defensive team selections, two NBA MVPs, and 3 Finals MVPs.

I wanted to write this out of my distaste for the "look at me" era. Where social media can make you look like you can do no wrong. It's every person's highlight reel. This is plaguing our youngest generation, where "likes" start to become more important than the little, boring, essential things you must do to become a winner.

Tim Duncan was the best player on his team for 20 years. They won a lot of games and a lot of championships. It started with him never being late. I'm sure his coach didn't give him a high five every time he was early.

But by doing so, he set a standard of excellence that worked its way into everything they did as a team and helped them to form the Spurs dynasty.

Coaches and parents, make sure you praise behaviors not just results. Praise effort, hustle, being a good teammate, attitude, proper execution, winning well, losing well, showing up before practice or staying after practice to work on improving a skill. From this, results will not only follow, but character lessons will move on forever.

Daily Dose of Coach #258: Ditch the Macros

I have been saying this for a long time. Clean eating beats calories 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 calorie counting just calorie counting is not reliable for four reasons:

  1. Calorie burn estimates are not accurate
  2. Every person burns calories in their own unique way
  3. What and how much you eat will influence calories burned
  4. Your weight history will determine how many calories you burn.

My advice is this. 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. Using the myfitnesspal app gives you another level of accountability. It's good to have to input everything you eat when you're trying to eat clean.

Go to my ProCoach Online Nutrition coaching site and download the Kitchen Rescue Pak. It will help you with how to use portions, create healthy meals, and make super shakes.

Daily Dose of Coach #257: Never do these exercises again?

When you read the subject line, you were probably intrigued as I was when I got an email with an article named, "7 Exercises You Should Never Do Again."

I always look at NEVER as a powerful word. And I was interested in what seven the author chose.

Reading through it, I agreed at some level with each of his thoughts. And some, if modified, and aren't done all the time won't kill you.

I was hoping to see kipping pull-ups and Olympic lifting, but I didn't. And as I've learned in spending some time watching and learning from CrossFitters, kipping pull-ups are just an erratic cousin of the pull-up. They don't have much in common except a vertical pulling movement of the body. And if done correctly and you have the mechanical ability to perform them, they are useful for getting your chest to the bar (if that's important to you).

I still don't believe any adults should do Olympic lifting for fitness. But that's a whole other subject.

Here are the seven exercises presented by the author:

  1. Sit-Ups (knees bent) and Crunches: This is becoming more common knowledge. Repeated flexion of the spine causes compression of spinal discs this can cause bulges and herniations. Think about bending and flexing a credit card over and over; eventually it breaks.
  2. Smith Machine Exercises: Instagram trainers love showing off their squats on smith machines, but it's dumb. The bar path has no freedom, meaning you have to adjust your body to the bar. Just do barbell or dumbbell squats. I agree with the author on this one; smith machines are only good for inverted rows and a pull-up bar for short people.
  3. Seated twist machine: I honestly think anyone who has ever got in this machine, gets out of it thinking "this is dumb." There is absolutely nothing natural about this movement, and it cranks your low back into rotational positions that are no bueno.
  4. Supermans: Just forget these ever existed.
  5.  Back Extensions: I don't mind this movement for the glutes and hamstrings. But that's called a glute ham raise. But hyperextending your back, especially with a plate in your hand is not a good idea.
  6. Upright Row: Barbell upright rows are tough on the shoulders. I have people do alternating dumbbell upright rows to free up the shoulder during the movement. It's not something I'd do every workout or with anyone with shoulder issues.
  7. Behind the neck lat pulldowns and pull-ups: I still see people doing these. They were popularized by the bodybuilders of the 80's. But that was like 40 years ago; we should know better by now to keep the bar in front of us to spare our shoulders.

Saying you should NEVER do these again is a bit of an exaggeration. There are always safer options and modifications. And for these exercises, safer options are a good idea.

Daily Dose of Coach #256: Don't Take this For Granted

I hear stories all the time about little kids quitting a sport when they are six and seven years old because their coach made them feel so bad about themselves.

This kind of stories breaks my heart. Not only for the kid but lost opportunities because some jerk in a position to positively influence them, decided to exhibit their gutless power over a child.

This past weekend I was involved in a lot of coaching of six and seven years old's. Teaching skills, the games, and getting them not to chase every butterfly that comes along is a tough task.

They are restless, full of wonder and sometimes the last thing they want to do is stand on a field and wait for a ball to come to them.

But a lesson I always learn from coaching young kids is just how much influence with have on them. We should never take that for granted. As someone positive in their life, we can either catapult them to the next step or make them stop right in their tracks. Encouragement, high fives, good-jobs, atta-boys, and pats on the back are what make these kid's day.

The lesson goes just beyond children. We will influence tens of thousands of people in our lifetime. How we make these people feel is eventually our legacy.

JR Miller said, "There have been meetings of only one moment which have left impressions for life, for eternity. No one of us can understand that mysterious thing we call influence...yet out of every one of us continuous virtue goes, either to heal, to bless, to leave marks of beauty; or to wound, to hurt, to poison, to stain other lives."

Don't take your influence for granted. For as many people as you can be a blessing, a positive vibe, a go-to for encouragement in their life.

Daily Dose of Coach #255: Think on This - Shoot with Intention

“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 with 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 with the purpose of getting 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 assiduous 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 #254: The Speed Killer


If you are one of my online or personal clients, you may have heard me talk about interval training and high-intensity interval training as my advice for improving body composition over long slow cardio.

And when it comes to athlete's (especially basketball, baseball, football, etc.) I can't emphasize enough, DO not do slow long distance cardio.

This is the time of year I start working with individual high school baseball players on improving their 60-yard run before showcase season.

A question either parents or the athlete themselves often ask me is should I be doing some long distance running as well. Meaning miles.

The answer is NO. Unless they are 40lbs overweight and need to walk to lose weight, the answer is always NO.

My friend Mike Boyle wrote an article about this on his site strengthcoach.com some time ago and said, "No distance running. If you want your kid to suck in the winter, have him do cross-country in the fall."

Speed endurance work should be done. But according to sprint coach Charlie Francis , should be performed by young athletes only up to 150 meters."

Instead of long-distance running, young athlete's can do tempo runs to improve speed endurance. This is running at 80% for short distances, reps using a 1:2 work to rest/ratio (example: If it takes them 25 seconds to run 100-yard shuttle run, rest :50 seconds.

Daily Dose of Coach #253: 20 Random Nutrition Tips

I have put together a list of 20 of random nutrition tips I've learned or written about over the past couple of years.

  1. Drink 16 ounces of water as soon as you wake up
  2. Keep these six snacks handy
  3. If you are traveling or going on vacation, use this
  4. Check out my friend and client's blog for fantastic recipes at Aggie's Kitchen
  5. If you want to be rich, eat healthily. Check out my blog post on habits of the rich and poor.
  6. If you seriously want to lose or gain weight, track your food daily on something like myfitnesspal.
  7. It takes 12 committed weeks to see real results. Don't quit too early.
  8. Drink 16 ounces of water before every meal
  9. Four supplements to take: A Protein Supplement, a Green Food Supplement, fish oil and a multi-vitamin.
  10. If you drink wine, here's 16 wines that are under 120 calories per serving
  11. Things you can live without and feel much better: processed sugar, most bread, soda and any carb that comes in a cardboard box.
  12. If you feel hungry, you may just be dehydrated. Before you eat, drink a glass of water, wait 20 minutes and see if you're still hungry.
  13. Add Chia Seeds to your smoothies or oatmeal. Here's why.
  14. To improve your nutrition right away, get rid of that one thing you know shouldn't be in your diet, modify one thing, and drink more water.
  15. Always follow a lousy meal (you know what that is) with a healthy meal.
  16. Eat slow and only until you're satisfied. You don't have to clean your plate.
  17. If you want a six pack do this.
  18. Use your hand for portion sizes instead of counting calories (palm = protein portion, fist = veggie portion, cupped hand = carb portion, thumb = fat portion)
  19. To make lasting progress, commit to one or two good nutrition habits per month. Don't move on to the next until you've mastered the first two. For example: Drink 16oz of water before each meal and eat a breakfast shake.
  20. Download the Kitchen Rescue Pak for how to create the perfect meal, master meal prep, and the super shake guide

Hope you found some of these useful and as good reminders. And, as always, if you're interested in taking the next step and being one of my full-time nutrition clients, email me back or get more information here.

Daily Dose of Coach #252: Technique - The Turkish Get Up

Ah, another one of the most disliked exercises I have people do. But if you asked me if I could only do one exercise for the rest of my life, I'd choose the Turkish Get-Up.

Not because I like it any more than you, but it's because there aren't too many exercises I've found hit stability, mobility and strength in almost all joints as does the Turkish Get Up.

I understand why most people dislike it. First timers usually overthink the exercise and are taught too quickly the whole movement rather than in parts. And even as the StongFirst folks explain it in the video above, there's a little more detail than most people think.

If you dislike this exercise, give it another chance. You will discover stability and or mobility issues you have. And you will find out just how weak you are in specific areas as well.

Some typical weak points I've seen in beginners:

  •    Elevating and holding the post so you can sweep the leg
  • Keeping the kettlebell vertical in the transition from post to 1/2 kneeling
  •     Standing up from kneeling position with kettlebell overhead (without leaning forward or being able to maintain the kettlebell vertical, over the head)

Many of you I've worked with have gotten the cliff notes version of the execution. Meaning I teach you in seven steps. In the video above, StrongFirst coach's teach it in ten to twelve steps.

StrongFirst teaches an excellent Turkish Get Up. 

I've broken down their steps below (kettlebell in right hand):

  1. Roll left and press with right hand (same side leg is bent, opposite leg is straight)
  2. Maintain 45-degree angle with left arm and right leg
  3. Roll to left elbow
  4. Post to right hand into a good hinge position
  5.  Low sweep the left leg
  6. Come up to lunge position; windshield wiper left foot back to square hips
  7.  Stand from lunge position (maintaining kettlebell directly overhead)
  8. Reverse the movement by lunging to a soft knee
  9. Same windshield wiper of left foot so you can hinge to post.
  10. Post by returning left hand to the ground
  11. Low sweep the left leg back to straight
  12. Drop to the elbow under control and then roll to the back.

Here are three more tips to help you improve your Get Up.

  • Perfect the movement by first perfecting the Get Up balancing a shoe on top of your fist
  • Keep your eyes on the kettlebell at all times. It helps maintain balance of the bell overhead.
  • Work on pieces. Sometimes I start with teaching the Get Up from the top down rather than bottom up. This way you can train the movement with people who have a hard time transitioning from the bottom up lunge position.

Have fun.

Daily Dose of Coach #251: The Passion Paradox

“The man who chases two rabbits, catches neither.” Confusius

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, a lot of 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 our 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 in ten years as head coach, seven of them were in a row

You would think that Wooden was a very passionate individual, able to inspire and fire-up 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 firey 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 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 weight loss to earning more 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 #250: Think on This - The Beginners Attitude

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 ever 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 it 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 simply, 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-