Monday Motivation 03.18.19: It All Starts With Your MIND


True and lasting transformation begins within the mind.

Notice your thoughts.  They’re either helping you, or hindering you.

Understand this: you have the power to change what you think and the patterns thereof. 

Change your thoughts and you’ll change your emotions.

Change your emotions and you’ll change your reactions. 

Change your reactions and you’ll change your actions.

 Change your actions and you will transform your life!


Level-up with our Mind page and our selection of Sports Nutrition aids and Healthier Choices.

Monday Motivation 03.11.19: Destiny

You are here, now, for a reason.  

You are enough.  You are up to the task.

You either have what you need to succeed, or you’ll find it, develop it, or it will be given to you. 

You matter.  You matter more than you can comprehend.

 What you do with your days matters.  Your actions and inactions will ripple throughout the ocean of time.

Destiny waits, but it will not wait long.  Go get it.  

Go make it happen.


Yes, go!


Level-up with our selection of Healthier Choices, all chosen to help you meet your everyday needs!

Only by Work!

Wishing won’t build muscle.  Dreaming won’t get you in shape.  Hoping won’t unlock your destiny.  Simply believing will not change your life.  

Wish for it, and then work for it…

Dream it, and then act on the dream…

Hope, and press forward…

Believe with your whole heart, and then go after it with all your might!


Start working for it! (1)

You can do this.  I believe in you.  

Now get to work!


Need help?  Find fabulous, high-quality fitness gear, books, supplements, and more here:

General Fitness

Sports Nutrition



Winter Training Mode: Why You Should Use It

Recently, I dusted off my good ole weight bench.  Yes, there was a layer of dust on it. And, there were little splotches of mold or mildew on it too.  I hadn’t used that bench in six or seven years, so dust and mold (and old spider egg sacks?!?) were expected.  What wasn’t expected was how good it felt to get back to lifting. But this is a temporary addition to my workout routine, just a part of my winter training. Do you change up your training in winter?  I do, and it makes a big difference in many ways.

Winter Training Mode


For several years, I wondered if it was possible to stay 100%, tip-top, super-duper “in shape” all year around.  Wouldn’t that be great, to be at the pinnacle of your fitness level not just a few days or week, but 365 days a year, every year? Imagine being strong, flexible, and having great endurance all the time.  Who wouldn’t want that?  But after researching and reading about the pros and cons of training at a high level all the time, and after experiencing some of those cons for myself, I concluded that it might not be such a great thing after all.  So, I decided I should try a different way.  In 2011 or 2012, I started experimenting with what I call Winter Training Mode (WTM), and I’ve been doing so ever since.

About five years after I made WTM a regular part of my training practice, I reconnected with one of my former karate instructors.  We hadn’t seen each other since 1995 so we had a great time catching up.  He’d been deeply studying and training in a Chinese martial art (Bagua) for more than a decade at the time of our reunion.  During our fervent and enjoyable conversation, he mentioned a training principle of Bagua that sounded very similar WTM.  I couldn’t help but nod and smile.

What It Isn’t 

man holding remote control

Winter Training Mode is not an excuse for slacking off.  It’s not a time for lounging around the house, catching up on the backlog of television shows you recorded during the previous weeks.   And, it’s not permanent; it should last just a season, three to five months, tops.

What It Is


Winter Training Mode is a time to allow your roots to thicken and grow deeper.  Or, said another way, this is a time to:

  • Set a short-term goal or goals and go after it.
  • Reassess and shore up the four pillars of your base.
  • Cross-train in, and explore other exercise and movement methods.  
  • Take care of your immune system so it can take care of you throughout the winter. To do this, lower intensity training with sufficient rest, especially during wintertime, is all but essential. The intensity of training must be lower, but the training days and times should remain consistent.
  • Research any ideas or theories you have related to health, fitness, martial arts, etc.
  • Be more mindful and aware of various aspects of your training, your diet, and your life as a whole.

During WTM, I decrease the intensity of my training routines while increasing the depth of my personal martial research and experimentation.  Because I really enjoy training, I have to remind myself quite often at the start of WTM that is okay, and necessary, to not push so hard during this time. 

The Gains

photo of man with muscular body

I’ve experienced the following benefits through WTM:

  • My immune system tends to be much better able to deal with winter’s challenges
  • My enjoyment of training and teaching deepens even more
  • My understanding of the topics I’m exploring grows even as many new questions are sparked by the few answers I find
  • Replenished mental and physical strength
  • A powerful sense of mission during WTM
  • A potent sense of renewal and excitement at the end of WTM

I usually enter WTM in late October after my major karate training seminars and events have ended for the year.  This season’s switchover was delayed due to a karate tournament in early December, so in some ways, I’m just now getting into the groove.  

I also add a new / alternate exercise or set of exercises to my routine.  Kettlebell training, strength-stretching routines, and the Five Tibetan Rites have been very helpful in the past.  I will probably use the Rites when I begin the transition from WTM back to standard training; I’ll share more on the Rites soon.

Give WTM a Try

person writing on white book

Though spring is just weeks away, there’s still time to try Winter Training Mode for yourself.  It’s simple: 

  1. Determine what you would like gain, and write it down.
  2. Map out your lower-intensity workouts.
  3. Pick one or two alternate exercise methods that you’d like to explore.
  4. Examine your base and do what is necessary to give each area the appropriate attention they need.  Remember, you cannot grow without a strong base.
  5. If you enjoy self-directed research, pick a topic, write down any questions you seek to answer as well as any hypotheses you might have.

Once you implement, remember to keep track of your goals, stay fluid and adjust as needed, and enjoy the journey.

Maybe you already have your a WTM-type routine, or perhaps this will be a new experiment for you.  Either way, be sure to share your WTM experiences and let me know how it goes.

Best to you!





Others, but Not You…

Statistically, by this time in January, most people have already forsaken their “New Year, New Me!” resolutions and goals.  But not you.  You are not like the rest, and here’s why…

Others.  You.


Those who have already given up on their goals:

Have lost sight of their why…  Not you; your why is always at the forefront of your heart and your mind.  Your why is about your family, friends, and community as well as yourself.

Relied on hype and motivation instead of consistency and discipline…  Not you; you understand that while hype and motivation are useful, they are fleeting, but consistency and discipline are two solid keys to success in any endeavor.

Found it too difficult to get through the difficult parts…  Not you; sometimes it hurts, sometimes it is all but impossible, but you know pain won’t last, and you believe all things are possible.

Didn’t make a plan… Not you; you know that those who fail to plan, really do plan to fail.

Didn’t draw a line in the sand…  Not you; you dug that mental-emotional line/trench because you understand the power of intention and commitment.

Choose comfort over transformation…  Not you; you know that comfort and transformation cannot coexist, so you choose transformation over comfort.

Thought it would be a cinch…  Not you; you know that nothing worthwhile will ever be easy.  It will be hard, very hard, but it will be worth it.

Gave up when they found they had to go it alone…  Not you; you are willing to follow the path to your goal even when it gets lonely.  In fact, you’d rather go solo than to try to drag the deadweight of a semi-committed buddy.

Are easily distracted…  Not you; while you also become distracted from time to time, you wake up quickly and get back on task.

Don’t want to be seen as “obsessive”…  Not you; you understand that unleashing your greatness will require a certain, healthy level of obsession.  You’re willing to be thought of as weird.

Are content with the status quo…  Not you; you are grateful for your life as it is now but you know that your potential is vast.  You are willing to push the limits in order to unlock that incredible potential.


But you…you set your sights and go after it.  You are willing to do the work, endure the pain, and sacrifice the desires of today for the greater victories of tomorrow.  This is who you are, and because of this, who you are now is nothing compare to who you will soon become! 

You’ve got this.  You really do.  Keep going!