Daily Dose of Coach #271: Getting Back on Track

It's much easier to fall off the wagon than get back on it. Especially when dealing with nutrition.

And personally, nutrition is much more of a fall-off, get-back-on experience than one smooth ride. I'm sure you can relate.

Once I feel I'm off, meaning I don't think twice about eating ice cream every night, or have no conscious about what I'm putting into my body, I remind myself of the "one thing" rule.

The one thing rule is, choosing one thing to change for the week. It could be replacing ice cream with Greek Yogurt and fruit. It could be drinking 16oz of water when I wake up. It could be adding one portion of vegetables to lunch and dinner. It could be going back to my breakfast smoothie, rather than just grabbing something when I run out the door.

Have you fallen off the wagon? Don't let the thought of having to re-engineer your diet stress you out. Just choose one thing.

As you practice this small habit, you'll notice as you improve, other areas of your nutrition will start to correct as well.

What's the one thing you can change this week?

Daily Dose of Coach #270- Think on This - 10 Pages a Day

"Don't say you don't have time to read. You don't have time not to read, look at it that way." Mike Boyle

In 2004 I committed to a personal growth plan. This plan involved reading one book a month in professional or personal development. I would spend about 30-minutes, every morning, before work reading, reflecting and recording any insights I felt valuable.

This, by far, has been the most important decision I ever made with regards to my career. As the years went on, I began to slowly separate myself from other people who were showing up to work every day just as I was.

It wasn't because I had any particular talent or ability. In fact, many of the people I worked had more advanced degrees in higher education than I had. I was merely more committed to furthering my development at a small level, every day.

Last Wednesday my friend Mike Boyle made an Instagram post on reading 10-pages a day. He wrote, if you read ten pages a day, that's 300 a month or 12-books per year.

It reminded me of the power of small commitments. Anyone of us has time to read 10-pages a day.

Jim Rohn said, "Personal development – the never ending chance to improve not only yourself but also attract opportunities and affect others."

Give it a try, you won't be disappointed by the results.

Daily Dose of Coach #269: Time Isn't the Problem

One of my primary goals in my personal training program, as well as my training app, is to make it as convenient as possible for people to train.

Instead of having one or two times to choose from, there are multiple times during the day. With my app, you can choose whatever time of the day you want to train, and your program is waiting right there for you.

The reason is to help eliminate the time excuse. However, time is rarely problem. Yes, many of you can argue who have kids who play sports, businesses to run, or the multitude of other things that fill your calendar. But time isn't the problem; your level of commitment is the problem.

Nothing exists without commitment. You can try to motivate yourself all you want. You can keep telling yourself you'll start on Monday. But with each attempt, you'll increase the stress, guilt and discouragement as it continues to widen the gap between your motivation and action.

Ralph Waldo Emerson said, "There is no strong performance without a little fanaticism in the performer."  Sometimes to get things done, you have to become a little fanatical, a bit crazy about your commitment. Some may label you these things as you do what they aren't willing to do. But in the end, you may inspire them to get off their butt too.

Daily Dose of Coach #268: Try this 24 Hour Rule

One of the most challenging things about leadership is maintaining a positive attitude during difficult times. But this is an essential trait of the greatest leaders I've ever known. No matter how bad it gets, they were confident in the fact that they would be able to pull through.

Author Jon Gordon summed it up when he wrote, "If you are complaining you're not leading. If you are leading, you're not complaining."

Imagine how many times we've given away our position of positive influence because we chose to complain instead of helping provide solutions for change.

At the core, this is what leaders do. They deal out hope, figure out solutions, and inspire others to act. Complaining is the easy way out. Solutions take energy and courage.

Try not complaining about anything for 24 hours. When you are about to open your mouth to whine, cry or bitch about something; stop yourself. Instead, think about it as a challenge and write down three solutions. I think you'll find your attitude and leadership will take a positive and productive turn.

Daily Dose of Coach 267: Think on This: Rest, Don't Quit

"If you're tired, learn to rest, not quit." Banksy

Maybe my mom was right after all. Perhaps, as a kid, when she’d tell me it was okay for me to rest instead of thinking I need to work hard on something, it was wisdom flying over my head.

Maybe she wasn’t just concerned about me overworking myself. Perhaps she knew that I might actually be better if I took some time to rest, sleep in, watch a movie, do nothing…

After 40 years of life, I’m only now starting to understand the value or rest. My identity has always been wrapped in my work ethic. I took great pride in it. But, I’ve also learned that this constant stress and pursuit has ill effects.

For example, I’ve always got up early. But for most of my adult life, I’ve tried to be up before the sun, many times struggling to wake up to a 4:30 AM alarm to get ahead of the day. This is something I could control. It was a way for me to gain a competitive advantage. After all, that’s what all successful people do right?

But living on 4-5 hours of sleep eventually catches up to you. I began to notice extreme bouts of fatigue. Hormonally, I was more than likely a disaster. When I met with a Doctor last year, all we spoke about was sleep. He encouraged me to find a way to get 7-8 hours, and he guaranteed me I’d be feeling like my old self again.

Low and behold it worked. And though I still struggle with learning to take a break, especially mentally, I took steps to make rest a priority rather then something I am forced to do.

The great Vince Lombardi said, "Fatigue makes a coward of us all." This includes all types of fatigue, mental, physical and emotional. Fatigue plays with your mind; it questions whether you can do it, it makes it easy to quit.

A good strategy is to think of work, or stress and rest, or recovery in a one to one ratio. Whatever time you spend at work, try to get at least that amount of time in rest. This is the balance of high performers.

Learn to stop. Learn to rest. Learn to take time away from work. Learn to take short walks in fresh air. Learn to sleep more. Learn to nap. Learn to put your phone down for a few hours. And learn to walk away, give things some time before you give up on them.

Daily Dose of Coach #266: Random Thoughts on Pre-Season Basketball Training

For the past few days, I've been entrenched in the game of basketball. Some people may think that my favorite part about traveling to a country like Greece is partaking in what this beautiful country has to offer, but that's not 100% the case.

What I enjoy most is observing the game at this level, especially in the practice setting. I love seeing the process of the coaches plan at work, new and old players coming together as a team, skill and competition drills I've never seen before, and of course, learning what is important to their club with regards to strength and conditioning.

With this, I have some random thoughts on preseason basketball training. In this frame of time you get players you know and don't know. You get players in shape and completely out of shape. You get players who buy in immediately while others take some time. But either way, the goal is to get them to the season physically prepared to play and injury free.

By no means are these reflections new or revolutionary. But concerning pre-season at elite levels, these thoughts should hold true.

RT#1 - Initial evaluation, structural efficiency testing, pre-screening and interviews regarding off-season training are critical. These include as many metrics as you can collect as possible. And even though where a player tests may give you an idea of their off-season training plan, it doesn't always tell the full story. This is why I think an honest and non-judgemental interview process is vital.

RT#2: Not all players come equal. Age, shape, size, training and injury history all play a part in how training should be introduced into pre-season training. For instance, a veteran player going through 2-a-day practices often needs more therapy work. Training for these athletes can include more FMS weak link work, short stints of intentional strength, power and core work. Younger athletes may need to learn and be introduced to new lifts and education on the training process.

RT#3: Team conditioning can be accomplished through drills in practice. I don't see too many elite or professional teams running suicides and 17's. I also believe, if possible, monitoring heart rates of all players during practice can give you more information about when to break than anything else. Individuals who need extra conditioning can have this scheduled as a part of their program.

RT#4: On the same note, movements such as lateral shuffles, crossovers, skips, footwork can be accomplished in a solid pre-practice warm-up. These don't necessarily need to be drilled as intervals.

RT#5: Strength work should be scheduled, systemized and individualized for each player on the team. These are customized off evaluations and interviews.

#RT6: All medical staff, PT's, AT's, and strength coaches must be on the same page with regards to the goals of the program.

RT#7: If possible, nutritional counseling should be provided. You'd be surprised at the lack of basic knowledge players at elite levels hold. Nutrition can go as far as being individualized for each player to help accomplish body composition goals, to providing pre and post workout nutrition, training tables, and hydration.

RT#8: Practicing, teaching, and evaluating recovery starts on day one. This is an area of training largely overlooked. Education on sleep hygiene, physical and mental recovery principles and how to put these into practice is essential to keeping your team healthy and physically prepared year round.

Daily Dose of Coach #265: Travel with a Plan

There are plenty of reasons not to train. Traveling accentuates these reasons.

Whether on vacation or business, most people find it nearly impossible to stick to a plan. In the process, substitute all they've worked for with lots of bad food and relaxation.

Not to say there is anything wrong with this, but if you're on my email list, I'd say there's a good chance you take your health and fitness more seriously than others. If there's an opportunity you can get something done even while in relaxation mode, you'll do it.

I've found the easiest way to make this happen is just like anything else, have a plan. It can mimic or be a lighter version of your training plan at home. Or if you travel often, you can have a base plan that you follow each time you go.

Here is a base seven-day plan you can use. The goal here isn't to spend your entire time in a gym or training. Max, these workouts will take is 20-30 minutes. This will help you get your fix, get something done and you'll feel great about the rest of the day.

Monday (or Day 1): Weight Training 3-4 exercises 2-3 sets of 10

Tuesday (or Day 2): 30 minutes of low-intensity cardio. Go for a walk. See some sights where you are traveling to

Wednesday (or Day 3): Body weight 3-4 exercises of 2-3 sets of 10-20

Thursday (or Day 4): High-Intensity Interval Cardio. 3-6 sets of :30 on 1:00 off.

Friday (or Day 5): Weight Training 3-4 exercises 2-3 sets of 10

Saturday (or Day 6): Yoga, Stretching, Dynamic Flexibility 3-4 exercises 1-3 sets of :30 seconds in duration

Sunday (or Day 7): Do nothing or 20-30 minutes of low-intensity cardio. Go for a walk before anyone one wakes up. Take in the morning air and be grateful for where you are.

Daily Dose of Coach 264: Pre-Workout Nutrition

The reason you eat before you workout is to help you sustain energy, improve your training performance, hydrate, preserve muscle, and speed the recovery process, post-training.

Protein before you workout will help you with preserving muscle, reduce muscle damage, and gets amino acids in your blood for immediate use.

Carbohydrates help fuel your training, preserves stores of muscle and liver glycogen and stimulates the release of insulin (improves the synthesis of protein and protein breakdown).

Fats help slow digestion and provide some vitamins and minerals essential for performance.

If you have two to three hours before training you can eat the following:

For males, 2 Palm Sizes of Protein, 2 Fist Sizes of Vegetables, 2 Cupped handfuls of Carb-dense foods like fruit or brown rice, two thumbs of fat dense food (nuts/avocado) and 16 oz of water.

For females the same but one serving of each and 8-16oz of water.

If you only have an hour before your workout, you won't have much time to digest your food. A shake or smoothie may be your best option at this point.

A good example of a pre-workout shake would look like this:

1 Scoop of Vanilla Protein

1 Fist full of Spinach or Kale

1 Banana

1 Table Spoon of Peanut Butter

8 oz of Chocolate or Vanilla (unsweetened) Almond Milk

Keep in mind the following:

1. These are basic guidelines for people who are going to do 45-minutes to an hour of training. If you are preparing to go on a 10 mile run the amount of carbohydrates you will need will be different.

2. Know how your body responds to food. Don't eat foods that upset your stomach. No need to eat a great pre-workout meal that stops you from working out.

Daily Dose of Coach 265: Good Morning From Greece

Good morning everyone. Last night I arrived in Greece and posted the picture above.

Greek salads are probably one of my favorite things to partake in when visiting this beautiful country. And if you are a fan of fresh vegetables and olive oil, you can see why.

This is my third time in Greece. This time to work with two or three of the athlete's I've been blessed enough to get to train.

But, when I get a moment to myself, I like to reflect on how fortunate I am to do what I love to do and the opportunities that come with it.

I'm pretty sure I was made to do what I do from a very young age. I've never considered doing anything else. Many people tried to change my course along the way. In fact, the first mentor I had told me, "You'll never make any money in this, you might want to consider something else."

I was told when I arrived at RDV Sportsplex in 2001 that they did not train athletes there. Three years later we opened up a 7500 square foot sports performance center.

My passion was always so great, I didn't even understand why they would say those things.

My first mentor didn't understand it wasn't about the money for me; it was about making a difference. And that has never changed. When someone told me a facility like the RDV Sportsplex didn't train athletes, all I could think of is, "Why not!?!"

It's unfortunate that people can get in the way of your passions. I believe this happens more often than not. It's never an easy road to follow, but if there is something you love to do, don't give up. Don't let people who have no passion discourage you. Don't let the realists give you every reason you should go another way.

I love what baseball manager Roger Hornsby said, "People ask me what I do in winter when there's no baseball. I'll tell you what I do. I stare out the window and wait for spring. "

Find a passion like that. Be so in love with it you don't even know what your critics are talking about. Keep with it, and you never know just where you might end up.

 

Daily Dose of Coach #262: Think on This - 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 #261: Box Jumps Done Right

It's important to understand how to perform a box jump. In my observation, most people are doing it wrong. In the today's world of Instagram and PR's (personal records) on video, box jumps have been taken to a whole new stupid level. The point of box jumps is to develop explosive full body power.

In many of these jumps where people are showing their vertical glory, though impressive, are exhibiting more so how high they can get their knees than actually lift their center of mass.

To do the basic box jump, you start in an athletic position. You initiate the movement by driving your hands down and back (keeping elbows as close to 90 degrees as possible or you'll break your fingertips either bringing the arms down or up) while loading your hips. The cue's I use are as follows:

1) Jump high, land soft: This cues power intent and controlled deceleration on to the box.

2) Get to the top of your jump as quickly as possible: This cues power intent. Many times in sports it's not how high you jump, it's how quickly you get to the top of your jump.

3) Land in the same position as you started: This ensures you are focusing on moving your center of mass vertically, not just how high you can get your knees up and land in a deep squat position.

4) Land as if you were dropping through a hole in the center of the box: This cue is to focus on jumping and landing with more vertical intent. Too much horizontal movement in a box jump can make for a shaky landing. The feet will hit the box and the forward momentum can tip the box over with you on top.

5) Step down off of the box: Most people do not need to do repeat box jumps (dropping back off the box and immediately returning to the box). The plyometric movement can be left for athletes with the dead set focus on improving the speed of their neuromuscular system. Keep it safe and step down, reset, and do the next jump.

Lastly, make sure you are using a box made for box jumps. Don't stack plates on boxes. Plates are for lifting, not jumping on (as you can see in this video) . Aerobic steps are okay if you are a beginner and only using 3-4 risers. But trying to be impressive with more than that can end up in a complete disaster like this guy trying to be awesome in this video.

Daily Dose of Coach #260: Willpower May Be Overratted in Your Diet

I have blamed a lot of people's diet failures, including myself, on lack of willpower.

As we know, there are just some delicious, sweet, salty, fatty, and processed foods we can't seem to escape.

But as this article, Eating too much? You can blame your brain , explains; willpower may not be the primary culprit in falling victim to cravings.

If you have 10 minutes to browse through this, I think you'll find interesting the science behind any cravings and overeating problems (especially junk) you may have.

If you don't have time to read the entire article, jump to the Change what you eat, change your brain section. This will reinforce many of the habits you can use to change your chemistry to improve your health, body composition, and performance.

Daily Dose of Coach #259: Bad Kettlebell Swings and Nickelback

Not too long ago I tweeted that "watching bad kettlebell swings is kind of like listening to Nickelback."

Though speaking of two different sensory terms, seeing and hearing, they both offer distaste and can leave one cringing and rethinking what they are doing with their life at that moment.

Okay, that's a little dramatic, but kettlebell swings done right are one of the greatest exercises to build posterior chain strength, powerful hips, good looking glutes and burn a lot of calories.

Done correctly it can help to regain posture, battles the ill effects of sitting, strengthen your heart, and burn the fat off of you.

One of the biggest mistakes people make when doing the swing is "squatting" instead of "hinging." This settle difference makes all the difference in what this exercise accomplishes.

Watch the video below about the difference between "squatting" the swing and doing the swing correctly and make sure you are doing it right.

Squatting the Swing vs. Proper Form

Daily Dose of Coach #258: 3 Leadership Questions

Anytime I'm introduced into a new leadership situation, whether it be with a new team or clients, I try to put myself in the other person's shoes,

A long time ago, I learned an invaluable list of questions that people will intuitively ask about you when you are put in a position to lead

1. Can you help me? This is them questioning competence. Am I capable of improving or helping improve something in their life?

2. Do you care for me? This is questioning compassion. Literally, do you give a damn about me or are you just manipulating me to better your situation?

3. Can I trust you? This is a character question. Poor character generally leads to bad motives. And there is nothing worse than a leader with bad motives.

Great leaders make it their mission to get people to answer an absolute yes to all of these questions.

They do this by taking the initiative to get to know people first. They show them they care for them before asking them to follow.

I've witnessed the opposite philosophy plenty of times. And it's always a train wreck waiting to happen. These types of leaders become the captain of their own A-hole train. But eventually, everyone gets off the train and has no interest in riding with them.

Ken Blanchard said, "Great leaders are people who others follow because they respect them and like them, not because they have power."

Real leaders don't care about positions. They care about getting results, making you a part of those results, and sharing that success with you.

Have a great week!

Daily Dose of Coach #257: Think on This - Weekend Choices

"Following a grueling basketball practice aimed, in part, at building up players physical strength, I would advise them the following: 'All we've worked so hard in accomplishing on the court today can be torn down quickly, in a matter of minutes, if you make the wrong choices between now and tomorrow's practice." John Wooden, Wooden on Leadership: How to Create a Winning Organization ,

Same goes for you. All the hard work you do in the gym becomes voided out if you don't make the right choices between training sessions.

Don't ever think what you do in the gym gives you the right to make the wrong choice. It should enhance the reason to make the right one.

Not saying that you have to be perfect, but's it's almost the weekend. Remember how hard you've worked. Do your best to carry that commitment until Monday.

Have a Great Friday!

Daily Dose of Coach #256: Staying Fit While Traveling

I probably should have provided this information at the beginning of the summer. I know many of you have been traveling either on vacation or moving from tournament to tournament.

But, many of you still travel on a consistent basis. Use this post as a stark reminder of how to remain fit while you travel.

 It's easy to get out of your routine or make an excuse not continuing to train. If I'm honest, I just experienced this last weekend as my diet went to crap as I traveled to Ohio and I did not take advantage of my hotel gym. Bad coach.

But, whether you are on the road for business or travel, it is possible to get it done. Here are six ways on how to stay committed and get over your travel training excuses. Next time I will read this before I travel.

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, before the kids wake up on your vacation, or between games. Remember, just because you're in another city doesn't mean calories and no physical activity have different effects on your body.

2.  Think maintenance if you can't continue your current program:  When athletes go into their season, they spend much of their training time doing maintenance training. The goal of this is to help preserve muscle size, strength, power and endurance that they earned in their off-season training. You can do the same on the road. You don't have to train as hard as you do when you are at home, but stimulating your muscular and cardiovascular systems will help maintain what you've been working hard for in your normal training program.

3. Explore your new environment:  Today, you can map runs or walks (into safe locations) that will give you an opportunity 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 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 #265: Carbs at Night

There is some false information that eating carbs, or anything else for that matter, at night, will turn into fat like Cinderella to a pumpkin.

 I hear this all the time from my clients. They say, "Should I not eat at night?"  or "At what time should I stop eating carbs?"

The answer is unless you are a physique competitor, bodybuilder, or weight class athlete, it doesn't make that much of a difference.

Not at the level it's giving you anxiety about eating some fruit and yogurt an hour before you go to bed.

Yes, a sleeve of Oreo's probably isn't the best after dinner snack if improving your body composition is the goal.

But this leads to the final point. The most important thing about improving body composition is making consistent and high-quality choices of food all day long. If you're making good decisions, you can time them whenever you want, and the improvements will follow.

If you need help on making these improvements let me know.

Daily Dose of Coach #264: Improving Your Pull Up

"I want to be able to do one pull-up."

This is a common goal I get from people doing my online and in-person training, especially with females.

Being able to do pull-ups is an excellent measure of upper body strength. I've heard it framed before that pull-ups are for your upper body what squats are for your lower body. Maybe, maybe not, but one thing is for sure is that pull-ups are much more difficult to improve.

Pull-ups have been linked from everything to greater athleticism and improved 40 yard dash times. And in my observation this is true. Some of the greatest athletes I've worked with, even those over 240 pounds, can do multiple pull-ups.

Check out this article from stack.com called Do Your First Pull-Up . It gives you an 8-week guide on how to either get your first one done or increase the number of pull-ups you already do.

You'll notice there isn't any mention of band assisted pull-ups. This is something I've been slowly starting to hate. Reason being is that all of your assistance is at the bottom of the movement. However, the most challenging part is the top portion. The band gives you nothing at the top because of its variable resistance.

The argument is, the bands will help me improve the number of repetitions I can do, my non-assisted pull-ups will improve. I'm not sold on this. If your goal is only doing repetitions of band assisted pull-ups, I think it's okay. But, if your goal is to be able to do an unassisted pull-up, it's not the route to take.

Negatives, jumping pull-ups (slowly taking away the velocity of the jump), anti-extension core work, upper body pulling, partner assisted pull-ups, and losing body weight are better choices.

Daily Dose of Coach #263: Bring on the Pain

If you followed me on social media this weekend, you'd know I was at the Pro Football Hall of Fame inductions with one of my former clients, Brian Dawkins.

It was a fantastic weekend. Not just as a fan, but being in the presence of some of the greatest players to ever play the game. Guys I grew up watching and hoping one day I could be like on a football field.

And then there was Brian's speech . I was unaware until just a couple of days ago that he battled depression and suicide his rookie year. I worked with him when he had just reached his thirties, and he had already established himself as one of the premier safeties in the league.

The thing I took away most from Brian's speech is a reiteration of what I try to teach and hopefully exemplify in my life, being prepared and dealing with pain.

Not in a sadistic or tough guy way, but in a way that is a reality for all of us. We will have pain, we will suffer, and how we come out on the other side of that pain will tell the tale of who we are and how we inspire others.

At the end of his speech, he said, "But I believe that this next chapter was going to be something special with His guidance. And the only way that I could have that thought in my head is the fact that I think and I believe that there are going to be some painful things to come. It is. I know it is. But I’m prepared for the pain. I’m prepared to push through it. I'ma persevere through it with His help and His guidance. And with that purpose and with that pain, I’ll be able to bless so many more people with what God has put inside of me."

On top of the world, in his induction of the Pro Football Hall of Fame, he recognized that his struggle has just begun.

It is human nature to search for comfort constantly. We don't want to go through hell and back. If it were up to us, we'd have smooth sailing all the way through life getting and keeping everything we need.

But that's not how life works. It's utterly important that you learn to embrace struggle and pain. It's also vital that you find something bigger than yourself to help you deal with that pain.

Dawkins encouraged those struggling right now, "So for those who are going through it right now, there is hope! You do have hope! There is something on the other side of this! Don’t get caught up where you are! Don’t stay where you are! Keep moving! Keep pushing through!

Have a great week!

Daily Dose of Coach #262: Think on This - Bet on Yourself

"Growth is the great separator between those who succeed and those who don't. When I see a person beginning to separate themselves from the pack it's always due to personal growth." John Maxwell

People that don't invest in themselves don't do it for one primary reason. They don't believe in themselves.

They don't believe the $10 they spend on a book will give them any new ideas to improve their life.

They don't believe the $500 seminar on improving their business, will do them any good.

Same goes for health. They don't think highly enough of themselves to invest more health-conscious food choices, or spend more time moving and strengthening their body.

The most successful people I know look at a $10 book as a possibility of finding one idea they can turn into thousands of dollars.

They'll happily spend $500 on a seminar, not just for knowledge, but to grow their network with other like-minded and successful people.

They emphasize their health to maximize their levels of energy and confidence.

They believe everything they invest in themselves will be returned to them x 1000000.

They do this with no problem because they are willing to bet on themselves.

Believe in yourself, because you'll never be able to bet on yourself if you don't. People who don't bet on themselves are satisfied with being average.

But you're on my email list, so you're not about that life.

Place your bet. The more you bet on yourself, the more you're bound to get in return.