A Job Well Done

"Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won't need to compare yourself to anyone else. For we are each responsible for our own conduct." When is the last time you finished a proposal, project, or presentation and thought, "Damn, that's good... Continue Reading →

“I’ll Start Monday.”

We have all heard someone say it. In fact, many of us have said it ourselves. Especially in the world of health and fitness, everyone is waiting until Monday. Regardless the objective: improving nutrition, beginning an at-home fitness regimen, or finally dropping-in at the local CrossFit affiliate, the plan is to start on Monday. The... Continue Reading →


Whether it be our relationships, careers, or fitness goals, virtually every aspect of life has peaks and valleys. These are the highs and lows; the good times and bad; the victories and defeats. The peaks and valleys are the experiences through which we develop and refine the most valuable attributes and characteristics: self-awareness, patience, empathy,... Continue Reading →

Feedback, Failures, and Finding Success

“Success is stumbling from failure to failure with no loss of enthusiasm.” - Winston Churchill “Most people have attained their greatest success just one step beyond their greatest failure.” - Napoleon Hill “Adversity causes some men to break; other to break records.” - William Arthur Ward “Champions have the courage to keep turning the pages... Continue Reading →

Thrive for Five: 10 Strategies to Win this Holiday Season

Thanksgiving officially marks the beginning of the holiday season. Five weeks of family, friends, and FOOD! There will be no shortage of delicious holiday treats: pumpkin spice lattes, peppermint mochas, frosted sugar cookies, gingerbread men, candy canes, and more! Every home and office essentially turns into Willy Wonka’s Chocolate Factory. These temptations, combined with celebrations,... Continue Reading →

Less is More: Fitness for the Ninety-Nine

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” – Greg Glassman, CrossFit Founder and CEO In 2002, Greg Glassman told us, “Be impressed by intensity, not volume.” Translation: be impressed by how quickly the work is completed, not the amount of work that is performed. However, in recent years,... Continue Reading →

Five or Six Days

100 Words In 2002, Greg Glassman, Founder and CEO of CrossFit, provided us with the prescription for fitness: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train the major lifts: Deadlift, Clean, Squat, Presses, Clean... Continue Reading →

Who am I?

In a recent post, I spoke of Self-Awareness, and that when we understand who we are and what we believe in, we are freed from judgement and expectation. So what is Self-awareness? Self awareness may be defined as the conscious knowledge of one’s own beliefs, values, attributes, and characteristics. In other words, it is the... Continue Reading →

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