How to Make a Big Change

Habit change is a massive topic. When it comes to nutrition, training, and life in general, all the knowledge in the world will do no good without habit change. Think about all the doctors, gym teachers, or health and fitness professionals that are out of shape. They (hopefully) know what they should be doing, but that does not mean they are actually able to do it.   As usual, I see this breakdown as an 80/20 breakdown. In regards to fitness and dieting, 20% of the results come from gathering proper information, and 80% of the results come from developing and maintaining positive habits. Well-established fitness entrepreneur Mike Vacanti just came out with a shirt that has “Consistency / Perfection” (“consistency over perfection”). The idea being that being able to consistently maintain a pretty good diet is so much more important than crashing and binging repeatedly on a “perfect” diet

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Will You be Ready?

Anyone who watched the College Football National Championship on Monday was witness to a fantastic story; one that people will be talking about for ages. For those of us who did not watch the game, are not into college football, or don’t know the background of the story, here is the shortened version of what happened:   Georgia was beating Alabama 13-0 at halftime, and they seemed to have the wind at their backs going into the break Jalen Hurts, the Sophomore QB who had started the entire season for Alabama found himself on the bench for the second half Alabama’s Freshman QB Tua Tagovailoa, who had only taken a handful of snaps throughout the season (all in throwaway time) took the field for the rest of the game Tagovailoa played lights out, threw for 3 touchdown passes, the last of which being a walk-off overtime winner   Whether you

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Advanced Strategies: Intermittent Fasting

The past few blog posts here have been geared toward very practical nutrition that just about everyone can benefit from. They could be applied to anyone, regardless of how advanced their nutritional knowledge is. This post, however is for people who classify themselves as intermediate to advanced with nutritional knowledge.   If you rate yourself on a 1-10 scale (1 = eats candy for breakfast, 10 = grow your own kale and raise grass-fed cattle to slaughter and eat in your backyard) as a 7 or higher, this post is for you.   This post is going to breakdown one particular method of intermittent fasting (IMF). This form of caloric restriction has become very popular recently, and is something we are all fans of here at Compete. As a practice, IMF exists in many shapes and sizes. I have found a method that works for me, and that is the

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A How-To Guide for Crushing 2018 Resolutions

People are pretty split on the concept of creating resolutions at the beginning of the new year. Some people think it promotes the unhealthy habit of yo-yoing; that is, going all in on something (usually nutrition) for a short period of time, then boomeranging back the other way and falling off the deep end. A good way to avoid this impulse is embodying an 80/20 mentality, which I wrote about last week. And so, if you are properly maintaining this 80/20 mindset, and you are at a low risk of yo-yoing, I am all for New Years Resolutions. I am a big self-auditor (another thing I wrote about on this blog) and the beginning of a new year is the perfect time to call your medium-term goals into check. A goal is no good if it just exists ambiguously in your head. Furthermore, a goal is no good if it is

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How to Succeed at Failing: the 80/20 Principle

With the holiday season fully upon us, now seems like as good a time as ever to discuss one of the guiding principles of my entire life: the 80/20 Principle. There are many different ways the 80/20 Principle can be applied and put into practice in life, but the one I will be discussing here is how it can pertain to a diet (or if you’re allergic to the term “diet” then think “nutrition program”). Every time I go to a holiday party the following situation happens: 1. Someone comes up and offers me a Christmas cookie from a platter 2. They immediately recant the offer and assume they’ve offended me since I’m a “nutrition guy or whatever” and cookies aren’t healthy 3. I aggressively grab the cookie from their plate and eat it without breaking eye contact. That being said, I don’t go to a lot of Christmas parties.

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Combating Adversity: 3 Practical Ways to Increase Resiliency

“It is precisely in times of immunity from care that the soul should toughen itself beforehand for occasions of greater stress, and it is while Fortune is kind that it should fortify itself against her violence. In days of peace the soldier performs manoeuvres, throws up earthworks with no enemy in sight, and wearies himself by gratuitous toil, in order that he may be equal to unavoidable toil” – Seneca the Younger   How do you handle adversity? When real hardships come up in your life, do you feel like you can remain calm, cool, and collected, or do you typically hit the panic button? If you’re anything like me, your first instinct is likely to drop everything, freak out, and then curl up in a ball and feel sorry for yourself for a few days. This type of reaction can manifest itself as anxiety, over-thinking, lack of action, etc.

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5 Books Every Athlete, Coach, and Leader Should Read (2017 Edition)

If you influence just one single person, YOU, my friend, are a leader.  Like it or not, somewhere someone is looking up to you as role model. This is something we should all take a very seriously because having influence is having power and having power means we have the ability to create a positive change in the people around us. This change can be exponential if we are impacting the right people at the right times. The following books have helped me become a better leader, employer, coach, and role model. If you choose to pick up any of the following books please remember, to paraphrase a quote borrowed from Legacy, better people make better leaders. We must work on improving and elevating ourselves if we plan on elevating others.  There is no greater responsibility and privilege in the world than leading other people.. iron sharpens iron.   5)

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Creating Success Through Self-Auditing

        One of the fundamental tenants of Compete SC is our goal of making every person who steps through our doors better. On the surface, we are primarily making those that enter better at sports, or simply getting them in better shape.   I would be lying, however, if I said we didn’t have a secondary goal of personal growth and development with all our athletes and adult training clients. We try our best to not only produce great athletes, but to produce great people as well.   A few months back, I wrote an article on my personal meditation practice. I was pleased when I heard a few people say they liked it, received a couple emails thanking me for writing it, and even had some people say they tried the meditation method I suggested and liked it. Even though it was only a few people, I

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Vitamin D: 5 Things You Need to Know

“Vitamin D isn’t just the most important supplement, it’s probably the most important biohack from the world of anti-aging and human performance.”— Dave Asprey Vitamin D provides energy, decreases the chance of long term health risks, increases overall daily performance, and most importantly, optimizes quality of life. I know many people who have significantly changed their lives by beginning to supplement Vitamin D. I have witnessed close friends demolish anxiety disorders, breathe life into under-active libidos, lose 30+ pounds of fat, and even eliminate the mid-afternoon “brain fog” by adding this awesome supplement to their daily routines.

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A Balanced Life

Meditation is a hot topic in the Western world.Despite existing for thousands of years, it is experiencing a resurgence in popularity. Today an estimated 18 million people have some form of regular meditative practice, and it has become ubiquitous with the world’s top performers. In this post I will delve into the background and practice of my personal meditation method.

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