It is random and in absolutely no order of importance. Here goes.

– With every thought, uncomfortable and scary challenge, ask “will any of this matter in 10 years?”

– Virtually anyone can get fit if you are willing to put in the work.

– “An amateur practices until he can play it correctly, a professional practices until he can’t play it incorrectly.” – Unknown

– “Your program is a living, breathing organism. It has to adapt to every different circumstance and environment. I hate when people say, “Progressive overload.” It’s not progressive overload. Even in Supertraining, it says, “Fluctuating overload,” which is the ability to handle where your readiness is for the day.” – Buddy Morris

[This is the key to long-term success in training, whether you are an athlete or a beginner. You don’t always have to do what it says on the paper if your body or mind is not up for it.]

– Rotate food habits that are essential for a healthy diet. Don’t get philosophical. Just focus on simple habits (in no order of importance):
1. Eat 3-4 serves of protein a day.
2. Eat mostly wholefoods.
3. Eat slow and chew your food.
4. Eat until just enough.
5. Feel hunger for 30-60 minutes before eating.
6. Eat a wide range of different vegetables, and aim for a minimum of 8 serves/day.
7. Find out if you do better with more carbs, more fats or moderate amount of both.
8. Enjoy your treat and be 100% aware of them.
9. Eat 3-4 meals per day without snacking.

If you nail all of these 85-90% of the time and still struggle with results, it’s time for a more advanced approach. But before trying to make it complicated, master the shit out of the simple stuff. This works for 99% of the people but people don’t do this because it’s hard.

– “If I quit now, I will soon be back to where I started. And when I started I was desperately wishing to be where I am now.” – Unknown [I keep constantly reminding myself of this when something just plainly sucks.]

– “Do something today that your future self will thank you for.” – Unknown

– Look beyond the “first result” and focus on the second or third. Eg. Exercise is hard (first) but eventually you will feel better (second) and you will be healthier (third). Yet, most people look at the first result because we thrive on instant gratification.

– “Little and often over the long haul.” – Ralph Maughan

– Greatness is not about 10 000 hours but a deliberate practice where you go outside of your comfort zone. Ideally guided by someone who has a track record of teaching greatness in others in the skill you want to have. As well as copying those who do what you want to be great at. 

– Do something for someone and expect nothing in return. I need to implement this more often. Not that I necessarily always expect something in return anyways. But just to do something that makes another person smile.

– “Don’t underestimate the value of doing nothing, of just going along, listening to all the things you can’t hear, and not bothering.” – Winnie the Pooh

– Start training session with 6-8 breaths to make the body more adaptive. High stress equals no change. The system will fight the change.

– “Play the course, not the competition.” – Jack Nicklaus

– Pulse and pause for energy throughout the day. Do deep work and stop before your mind starts to wander to random things. Be “on” or be “off”, have a switch instead of a dial.

– Read the first and last paragraph of each chapter and first sentence of each paragraph in the middle.

– When training time is limited: do 2-4 sets of 2 movement patterns each morning. Done back to back this shouldn’t take more than 20 minutes. Cover all the patterns 1-2 times a week.

– “Whatever you think you know, let go of it. Whatever you are sure of, let go of it. My mantra is: You know nothing. The result is that when I remind myself of this, I try to see things from a fresh perspective. I realize that I think I know something but I don’t really, and so I try to see it as if I don’t know.” – Leo Babauta

– “Simplicity is the ultimate sophistication.” – Da Vinci

– “Elite (meaning national level or olympic caliber) athletes might need more periodization to peak for an event once or twice a year but for the rest of us “two weeks strength then two weeks power” and conjugate style works well.” – Brett Jones

– “In clarity lie stability, longevity, respect, understanding and confidence.” – Bruce Springsteen [This is why I have all my clients to read and sign a contract in the beginning that outlines everything that I can think of. Once we are clear it allows us to only focus on what’s important: training and results.]

– Improving mindfulness improves the ability to do deep work. Another reason to meditate or practice stillness.

– “What gets measured gets managed.” – Peter Drucker

– “Horizontal and vertical community. Show the person that they are not alone.” – Dan John paraphrased

– Not everything has to be optimized to 100%. Most often 90% is good enough.

– “The creative adult is the child who survived.” – Ursula K. Le Guin

– Practice morning AND evening meditation. (My headphoness-walk is my “meditation” in the afternoon.)

– Think traction control in a car similar to limiting factors in human body. The system is trying to protect the person when the body senses a threat. It’s not that your muscles are tight, it’s that your nervous system keeps you tight. Give it stability, show it is safe to let go.

– How do you know you are working toward your goals?

Create 3-10 Rules that you live your life by. Not a mission statement but habits that need to be done daily, weekly, monthly.

– Take a power stance during morning meditation instead of sitting. (Tried it. I prefer sitting.)

– How to block Facebook news feed in the browser? (This app is a great nuclear option for Chrome.) If anyone knows how to do this on iPad, please let me know.