World Fitness Blog : Leading Global Bloggers

August 20, 2021

Prevent Self-Sabotage With a Flexible Framework

I’m the laziest, hyperactive, lethargic, ambitious, idle person you’ll meet. As breathing contradictions go, I get by. I’ve learned how to deal with myself by finally admitting just how much wiggle room I need to allow for the plans I create.

It took me a while to admit. I’d throw that deep self-shame shade on myself because I should have been able to keep to my intentions, schedules, and plans, right? Probably, but I (and you) need to handle ourselves tactfully. If we don’t, the belligerent toddler inside makes things even worse.

 

 

Read Prevent Self-Sabotage With a Flexible Framework at its original source Breaking Muscle:

http://breakingmuscle.com/fitness/prevent-self-sabotage-with-a-flexible-framework

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July 27, 2021

Building Big Back: The Pendlay Row

Filed under: Fitness — Tags: , , , , — admin @ 8:46 pm

Glenn Pendlay was a renowned strength and conditioning coach who, unfortunately, passed away in 2019 at the young age of 48 losing his battle against cancer.

 

Read Building Big Back: The Pendlay Row at its original source Breaking Muscle:

https://breakingmuscle.com/news/building-big-back-the-pendlay-row

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July 19, 2021

Tapping Into the Power of Identity Is the Secret to Sustainable Fitness

My dad began waking up my older brother and me a few days a week to practice karate and lift weights in the basement in elementary school. While I wouldn’t recommend starting eight-year-olds on weights, these experiences had a lasting impact on me.

I’ll never forget my father bragging to other adults about how much I could lift. This bragging became a point of pride that stoked my confidence and gave me an identity that I wanted to keep.

 

 

Read Tapping Into the Power of Identity Is the Secret to Sustainable Fitness at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/tapping-into-the-power-of-identity-is-the-secret-to-sustainable-fitness

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June 15, 2021

A Six-Week Sled Training Program

While barbells and dumbbells get all the love (rightfully so) from strength enthusiasts, it’s hard to beat the sled for conditioning.

Why sled training?

Read A Six-Week Sled Training Program at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/a-six-week-sled-training-program

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June 11, 2021

Conditioning for Strength Athletes

Depending on who you ask—this can be a controversial topic. But in reality, it’s straightforward. Before we get into exactly what you should, and shouldn’t be doing, let’s take a step back and consider the bigger picture.

There’s a common misconception about what conditioning is. Most people seem to think that it’s as simple as conditioning = cardio.

Read Conditioning for Strength Athletes at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/conditioning-for-strength-athletes

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June 7, 2021

Lifting Big, Dylan, Jazz, and Skinny Jeans

My college roommate told me that he thinks of me as a guy who listens to moody, poetic, eclectic music alone in his room. He told me this after I shared my existential crisis during my early twenties with him.

Read Lifting Big, Dylan, Jazz, and Skinny Jeans at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/lifting-big-dylan-jazz-and-skinny-jeans

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April 30, 2021

No Legs, No Worries- Keep Your Upper Body Strong and Quick

Becoming a college strength and conditioning coach isn’t easy, but it was the young guy Jesse’s dream. There wasn’t time to sit and revel in my epic triumph as I had dreamed. I was thrown right into the thick of it.

On day one, I was the head strength and conditioning coach for three teams.

Read No Legs, No Worries- Keep Your Upper Body Strong and Quick at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/no-legs-no-worries-keep-your-upper-body-strong-and-quick

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March 22, 2021

Too Much Rest Or Not Enough?

I hated studying for certification tests. Right after college, I took one of the more reputable certifications for strength and conditioning. While preparing, it wasn’t very reassuring to memorize concepts the test-makers thought was more important than I did.

I was arrogant for sure, just like any twenty-something-year-old meathead, but to mount a straw defense, I already had some real experience in formal strength and conditioning. I knew that many of the answers to the test questions depended on the situation.

Theory and lab results don’t always pan out in a practical situation.

One of these theoretical ideas that never sat right with me was standard rest times. Most of the textbooks would have strict guidelines for how long you should rest between strength training exercises or conditioning rounds and bouts.

I dug into why they were recommended and found it to be arbitrary.

Textbooks would assert that:

  • When weight-training for strength, you need to rest for 2-5 minutes between sets.
  • When doing circuits for endurance, 30-second rests between the exercises were best.

Heavier weight means you need longer rest time to recover and repeat—that sort of makes sense.

I think the textbook’s authors did not clarify the rest times regarding recovery or what to push?

Instead, it would help if you had answers to:

  1. Did the specific durations challenge your body’s capacity to endure stress and recover from it?
  2. Were they recommended because anyone, regardless of training history, could recover completely with that specific rest time and be ready to push hard again?

Those are two very different concepts, and I’ll explain.

What’s the Purpose of the Workout?

If you want to feel strong or tireless at the start of each set, round, or circuit, you have to pay careful attention to your rest period.

If you want to challenge how much intensive work you can do and resist fatigue, you adapt to the exercise’s stress and limit your rest.

You need to know how much rest you need first to understand how to shorten it strategically.

  • Sometimes you should be fully recovered and feel your best for each set. This recovery is the best practice for training compound-lifts with heavier weights.
  • Sometimes, training isn’t to feel the best or lift the heaviest weights possible during the training session.
  • Sometimes it’s best to work at a deficit during an individual training session to cause a long-term gain.

Training the endurance and tolerance of fast-twitch muscle fibers to curb fatigue is part of the foundation for your capacity for strength.

These fast-twitch types are the very ones that dominate strength and power movements.

Alactic capacity, the general capability to maintain high-intensity movement, makes up this foundation. To train these abilities, you need to monitor, reduce, and alter how long you rest between exertion periods in a workout as you become stronger and more conditioned.

Does a Real Standard Exist?

The recommended rest times for heavy strength training are usually based on the length of time the Central Nervous System (CNS) and energy substrates, which cause muscle contraction, need to recover.

It makes sense, but I’d strongly disagree that the average rest times given in the textbooks are standard for most people. I assume these studies take place in laboratory conditions.

I can’t emphasize enough how many people I’ve seen not fit this model in a practical setting.

The values, at the least, need to be looked at and tested further. I’m basing my view not just on what people tell me but on my concrete observations of how long it took them to repeat exercises with the same effort and intensity. And, I’ve seen these deviations in both inexperienced and experienced clients.

Textbooks for the associations that certify coaches usually mention that rest times can be changed and provide a range for this.

Still, I’ve never seen any solid recommendations on how, when, or how much to change it.

The Breath Can Tell Us Something a Device Can’t

Technology has created some great tools since these textbooks were written that monitor fundamental physiological shifts and monitor recovery. Heart rate monitors and devices that track heart rate variability are some of them.

While having data to track is invaluable, I think we have a built-in regulator that we can put to use in deciding how long to rest—the breath.

Observing the breath can tell us something that a device can’t.

It gives clues to how psychologically ready we are to take another heavy set or go through another intense exercise period. Controlled breathing can calm the body and mind, and by simply observing it, you can tell if you’re still panicking.

The word panic may seem dramatic, but it’s describing a stress-induced state from a mental attitude, voicing, “I’m not OK, or I can’t do this.”

However, even when heart rate lowers and other metrics show the body to be recovering, your breathing may still be speedy or labored.

And if the breath hasn’t calmed, your mind hasn’t calmed.

The mind can immediately speed up heart rate and blunt neural signals to the body to act coordinated, strong, and powerful. So even if the heart rate slowed and the nervous system and energy substrates had enough time to reset, you’re unsettled mind will kill your effort on the next set or round.

This calm is primarily an overlooked point of performance and recovery, but we teach it in great detail in our JDI Barbell course.

The Signals to Observe

If you’re trying to monitor your recovery between sets by tracking heart rate, you also need to pay attention to the quality of your breath.

  • When you finish a set of weights or round of conditioning, your breath speeds up alongside your heart rate.
  • You may also feel that your shoulders and chest elevate with every breath, even if you usually have a healthier breathing pattern where you expand and narrow your inhale and exhale through your lower torso.
  • Your body is trying to take in more oxygen to make up for what you spend during the exercise.
  • The breathing muscles in the chest, neck, and shoulders cause you to get taller with our inhale and shorter when you exhale. But they’re the back-up muscles for breathing, kind of like afterburners.
  • The lower torso muscles that expand and narrow the belly, sides, and lower back on inhaling and exhaling should be the dominant breathing muscles, especially when resting.
  • So even though those secondary breathing muscles can and should kick on to help you take in more air while you’re pushing through intense exercise, the primary forces should be responsible for your breath before your next set or round. If this doesn’t happen, then you haven’t fully recovered.

This up and down breathing pattern signifies that your breathing is labored, and you’re still in a stressed state.

Observe the Breath’s Patterns

To use the breath to decide our rest times, we have to make sure we naturally breathe horizontally where the torso widens on inhaling and narrows on exhale. If you want to dig into this, you can check out the work I’m doing with Dr. Belisa.

  • If we have this excellent pattern, we can start to track how long it takes after a set to switch from using those afterburner muscles to a relaxed horizontal breath.
  • There’s no need to force it; watch it and record it to use as a baseline. You can also track your heart rate to see the relationship between the two.
  • Keep a log on how long it takes you to make this switch after each set until you find the average time across all sets over two weeks of workouts.

Also, make a note as to how you felt during each set or round:

  • Did you feel like you were pushing just as hard each time?
  • Were there sets where you waited just a little longer because you were more in touch with your breath?
  • Were those sets better when you rested longer?
  • Were you able to keep pushing hard for each set as fatigue crept in as it always will the longer a workout lasts?
  • According to the standards I mentioned above, did you start your next set as soon as your breathing became more relaxed?
  • What happens when you take a few more calm breaths even after you start breathing only horizontally before beginning the next set?

Start Somewhere

Sometimes it makes sense to shorten your rest time to train your ability to recover and push the needle on both local muscular and total endurance. Without a baseline, though, how do you challenge this?

You need to know how long it takes you to recover entirely from each type of activity. You also need to know the feeling of rebounding to a fully rested state.

Becoming more conscious of your breath’s changes and quality will improve the connection and awareness you have of your body.

Often you’ll see those who throw themselves too far into the deep end, trying to work at an intensity that’s not sustainable with too high a stress level for them to recover or adapt.

They’ll plan short rest times based on nothing other than what they’ve been told makes the workout challenging. If you have no idea how long it takes for you to recover completely, you’re just guessing, and you may shorten your rest too much to sustain your effort throughout your workout.

There’s nothing wrong with testing your ceiling, and there’s a time for that, but every set isn’t your last, and you can’t treat it like it is.

If you know your baseline, though, you can set challenging rest times in that sweet spot that pushes you, challenges your ability to recover, and also keeps you moving forward.

Consider the entire picture when planning strength or conditioning training. If you plan to do eight rounds or sets of something but only get through four of them because you pushed yourself to a breaking point during the first few sets, what was the point?

You couldn’t sustain the effort because you went too hard in the beginning.

In the end, you did less work, despite the frantic effort of your first couple of sets fueled by listening to loops of Rocky-themed death metal music remixes.

Sometimes training’s primary focus should be on maintaining as close to the same effort as possible for every bout. This primary focus includes all of your training sessions in a given week.

And to give every set a similar effort, you’ll need to monitor how much rest time you need after each set, circuit, or round to keep this up, and tracking your breathing can give you the details.

Track Your Breath for a Useful Metric

Let’s go over specifics. For the breath to be a helpful metric in deciding rest, we need to make sure we have an excellent horizontal breathing pattern and that our breathing muscles are strong. After this, we can start tracking the breath changes to get a clearer picture of our fitness.

Observe:

Make your set, your sprint, your circuit, or your round hitting a punching bag, as usual. When it’s time to rest, don’t intentionally slow or control your breathing. Watch a few breaths.

Ask yourself how the exercise bout influenced you:

Question 1. Is Your Breathing Labored?

  • Specifically, are you breathing horizontally through your torso while also through your neck, shoulders, and chest?
  • Are you not broadening and narrowing at all through your belly, sides, and low back and instead only using the shoulders and chest’s secondary breathing muscles?
  • Record yourself or look in a mirror. Are you just getting taller and shorter as you inhale and exhale, or is your mid-section moving with it too?

A. 1. The first question’s answers will tell you if your primary breathing muscles need more work and how hard the effort was.

  • If you find you’re just using the secondary muscles (breathing up and down with no broadening and narrowing of your mid-section), you need more conscious practice in using the right muscles and patterns.
  • And if you do practice and strengthen these muscles, your recovery ability and performance will immediately improve.

Question 2. How Do You Inhale and Exhale?

  • Are you inhaling and exhaling through your nose and mouth?
  • Are you inhaling through the nose and exhaling through the mouth?
  • Are you inhaling and exhaling through your nose and mouth synchronously?

A. 2. If your answer to the second question is yes, it probably means you’re using both primary and secondary muscles.

  • You may still be breathing well horizontally, but if you notice your chest and shoulders actively engaging when you breathe, you have more information about how hard that set was.
  • If you’re breathing through both your mouth and nose, you’re pushing yourself physiologically and will need more time to recover sufficiently.

Keep it Going

Instead of slowing down the breath, controlling it, or quickly changing it to nasal only, let yourself breathe rapidly in whatever way comes naturally. Just watch it closely for at least 10-50 seconds without interruption.

At the moment, it starts relaxing even a little, deepen and extend your inhale and exhale without changing the pace of your breath too drastically or trying to inhale only through your nose if you haven’t naturally started doing it.

Take several breaths like this until you switch to an easy more nasal-only breath without forcing it.

Track and Repeat

Have a stopwatch or clock with you, and note how long it took for the change in breath to happen. Remember to write it down. Then make a judgment about whether you feel psychologically ready to start the next set, round, run, or drill and repeat the same effort as the last.

The longer you train, the more fatigue you’re going to build regardless of what you do in between sets, but the idea is to give as consistent an effort as possible throughout the whole training session.

Create Your Baseline

Keep tracking rest times based on the changes in your breath and the effort that follows. Follow this over a couple of weeks with every training method you put yourself through, whether it’s weight training or conditioning bouts.

Now you have your average rest needed for a baseline to use across the board based on your biology and condition.

Create Your Training Plan

Remember that sometimes you can challenge your conditioning (both strength and endurance) by limiting rest. With a baseline that gives you concrete evidence of how long you need to make a full recovery, you can reduce your rest strategically to challenge and improve over time.

It’s also easier to make adjustments. Say you reduce your rest time by 20%, but you’re fighting to finish your training each week. You can adjust and make it only 10% until you adapt to this first.

Re-evaluate and Adjust

Keep following your baseline or adjustments every time you train for the length of a training cycle (3-6 weeks), but stay in touch with the feelings of your breath.

Then, test your ability to recover again. Now you can set and play with rest based on this new baseline.

Just remember, this isn’t always a linear advance. When you change complexity or style of exercise and movement or become stronger and can challenge yourself with heavier loads and implements, recovery requirements can change.

But always, you can check in with the breath.

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February 11, 2021

I Was Wrong

When strung together, we should say these three words with our tail between our legs and a strong shimmy to our confidence. I’m not going to get on my high horse and go through some Pinterest list of virtuous bullet points on how personal growth starts here and how courage is found in these moments, blah blah blah.

My reason for writing this is because I have been wrong a lot.

I know what it feels like to be a young coach/trainer who has one of these epic moments where the thought, “Ohhh shit, I think I’ve screwed up,” races up your spine like an alarm going off at a firehouse.

And in that bone-chilling moment, you see your career, your approach, and your entire belief structure go flashing before your eyes.

It’s a gut punch, for sure, but one that comes with a ton of upside.

I hope you can set your ego aside and admit that some of your tried and trues might be what is holding you and your clientele back.

Toes Up

My career started in the springtime of 1999. I was a card-carrying meathead by the dictionary definition of the word.

I loved the weight room, started my collegiate strength and conditioning career, and could not have been happier. I thought beginning work at 4 am was terrific. Less sleep meant I could be in the gym longer. When I shut down training at 7 or 8 pm, it was perfect.

I didn’t want a relationship or a family anyway. I was that guy.

One of the coaching cues that we used for years was toes up! Toes up in our squats, or deadlifts, basically any closed-chain exercise.

The intention was a good one (sort of), in that we were trying to get the lifters to shift their weight back. We knew that much of the posterior chain appears online when the heels are dug-in.

It was the day and age when all problems were blamed on posterior chain issues.

“Do you have chronic migraines?”

“It’s because your posterior chain is weak.”

“Breaking up with your wife?”

“It’s posterior chain issues.”

“Do you have erectile dysfunction, irritable bowel syndrome, chronic nosebleeds, sleepwalking or severe acne?”

“A steady diet of RDL’s should fix it all.” – Yeah, so we preached.

And we preached it. And then something funny started to happen. We were getting a lot of low back issues, particularly when squatting. These ailments were also during the last few years where political correctness wasn’t a thing.

We blamed every injury or chronic problem on the kid’s lack of toughness or inherent softness.

Then, seven years into my career, I heard a friend of mine give a talk at a kettlebell course I attended on the big toe and how it has a direct neurological relationship with the glutes:

  1. The big toe
  2. Knuckle down
  3. Glutes come on

Wait, what?

The glutes are part of the posterior chain, but it’s like the most posterior of the posterior chain.

Oh shit, I think I’ve screwed this up.

After experiencing this myself, the kids I had coached up to this point, including the soft-ass ones with the low back issues, raced through my mind. Have I been holding my athletes back (by this time, in the thousands)?

Could I have been the reason all those kids ended up with low back issues? The cold hard truth is, very likely yes.

One Message

I’ve told this story before on this site, but it bears repeating. While this comes up time and again, I was hell-bent on becoming the second coming of my mentor, Mike Kent.

Coach Kent is a national coaching treasure. There’s no one like him, and every athlete he’s ever come across loved him. I was one of them, and I was desperate to be just like him.

The problem is, I couldn’t see how adaptable he was to different groups.

I became the football version because I played football for Coach Kent, and I thought that version was the silver bullet to get any athlete to work.

Was I right? With football, I was golden:

  • They loved the way I coached them.
  • I was hard but playful when the time was right.
  • I pushed them and wouldn’t for a second listen to any bitching or complaining from anyone.
  • I challenged them as men and asked them to reach outside of themselves during every training session.

In retrospect, I was a bully of sorts, and they ate it up.

Insert our Women’s Soccer team. You can guess what is coming—same recipe. I coached hard, took no excuses, refused to let them complain, and pushed them harder than ever.

And, I lost every single one of them. When I say lost, I mean I earned the nickname The Weight Room Nazi.

They hated me.

They hated coming to the weight room, and I got to the point where my skin would crawl, knowing they were on the docket for the day.

Instead of inspiring them or showing them how to dig deep, they descended further into disinterest and lack of care. It was the worst.

Was the reason that:

  • They were a bunch of spoiled rich kids?
  • They had some weak coaches before me, who let the athletes walk all over them, and now they finally had someone who demanded hard work?
  • I was dealing with young women who were relatively new to weight training?
  • They didn’t believe that blood makes the grass grow. And, perhaps the ladies thought saying something like that makes you sound like a moron.
  • These 25 young ladies, most importantly, weren’t football players, and my approach was what was failing?

Oh shit, I think I’ve screwed this up. I’ll let you decide for yourself.

Death of the Ego

There is being right, and then the insecure, desperate, and manic need to be right. Somewhere in the middle is where most of us dwell.

And the entire reason for writing this article is to challenge you to do some soul searching.

I promised no Pinterest moments, but I’m almost 22 years in the game, and I welcome the whoops-a-daisy moments. I’ve learned enough and seen so much that there are those times when I feel like I’ve seen it all.

And then, I realize that I don’t know everything.

Our egos are functioning for a slew of reasons. Some are productive, but most are toxic. And as a coach or trainer, we have chosen a significant decision-making profession. We are the final word, the long arm of the law.

Most of us have a ton of education (degrees and certs) and are confident in our thinking. Because of the physical nature of what we do and the nervous system’s incredible adaptability, even when we are wrong, the body adjusts and gives us credit when we aren’t deserving.

I Don’t Know

Dr. Susan Puhl (may she rest in peace) was my Advanced Exercise Physiology instructor and my thesis chair during my graduate work. She was as smart as they came and was a hammer in the classroom.

I love to tell this story about my first group presentation in her class.

We had taken the topic of altitude and its effects on the human body. The instructor broke us into small groups, and we spent an entire evening presenting our sections.

Each group had 3-5 people, and we were responsible for a few minutes individually for each section. We were all a tad nervous, and then the first student gets up and starts her portion.

Within the first couple of minutes, Dr. Puhl asks her a question. At that moment, the lady gave an answer that she thought might pass.

Dr. Puhl commented, “Wrong—try again.”

The young lady made another attempt at talking her way through the answer.

All we heard from the back of the room was, “Nope, the wrong answer, try again.”

The student’s portion was to be a few minutes. But, the exchange turned into 20 minutes with her sobbing in front of 18 strangers.

Round and round, they went. The more this girl tried to bullshit, the more Dr. Puhl wouldn’t let her off the hook.

Halfway through this debacle, I began to sink in my seat because I was up next and feeling the doom that might come my way.

Another guy named Victor in my group was already terrified about presenting, so I’m pretty sure that he was sitting there, in a puddle of his urine.

Right before this poor girl’s soul was about to leave her body for good, Dr. Puhl called off the dogs.

Dr. Puhl said, “Do you know why I’m not stopping?” And the wet mess of a human in front of us said, “No, why?”

Her answer was straightforward.

“It’s because you clearly don’t know, but refuse to admit that you don’t. So you would rather make up answers than admit that you don’t know. I would have happily accepted that and let you move on, but instead, I wanted to see how long you would rattle off guesses than swallow your pride and let us all know you don’t have the answer. In the future, the answer is simple; the answer is, I don’t know.

– Dr. Susan Puhl

From that moment forward, things changed for all of us. As you might have figured, when I was to get up and answer questions, I was tripping over myself to give the reliable and bulletproof answer, I don’t know.

I appreciate the need to be right. I understand the image we are trying to uphold, and we don’t want to look unprepared. But know when to stop talking in circles and attempting to pull an answer out of thin air.

And never, ever, bullshit. Let them know that you don’t know, but will find out and get back to them with an answer as soon as you can.

What We’ve Always Done

  • Do you know how many studies were in the first-ever edition of The Journal of Strength and Conditioning Research? Four.
  • Do you know how many studies were featured in the last edition of the Journal of Strength and Conditioning Research? Nineteen.

What the hell does any of this have to do with this article?

When I was on my come up, I used to, like a nerd, spend my evenings and weekends in the library at Eastern Kentucky reading all the research I could get my hands on. I have read every word of the first five volumes (currently at 34) of that publication.

Due to this journal and other scientific journals like it, the profession has accelerated discoveries and improved old ones.

When I got my start, the profession was in diapers. Now, I mean, the evolution of strength science is like a rocket ship. We are evolving at a breathtaking rate.

The reason I bring this up to you is that I’m guilty of this myself, perhaps more than anyone.

The phrase, “What we’ve always done.” rolls right off of your tongue.

It’s also the biggest cop-out answer of them all. It tells us that you are lazy. It gives me all the information I will ever need about you.

I’m experiencing this as we speak, a professional night of the soul. I’m on the back nine of my career, and what we’ve always done doesn’t make much sense.

Yes, there are mainstays in my system, those exercises or groupings that would be the hill on which I would die. But many of the things I have preached for two decades are losing their shine. Why? Because I’m tinkering with other things.

I’m listening to fresh voices and watching some brilliant people do some unconventional things that are downright better at producing the results that I want. This openness is in contrast to what I’ve always done.

To give you a glimpse, much of the traditional exercises, like squats and deads, and how we’ve executed them, don’t work.

I’m a big carryover guy. If we do this in the weight room, then we do this on the field. And to be honest, I’m struggling to lie to myself that the carryover is there in the way I need it to be or how I have fantasized it to be. Has it all been a lie? In real-time, I’m telling you, oh shit, I think I’ve screwed this up.

I am standing on the mountaintop of epic proportions in the world of admitting I was wrong. I’m questioning the very fabric of my system.

Not because I have been wrong the whole time, but that there are now better choices.

You can’t be wrong when it’s the best choice available, but when a better alternative has shown its face, It’s a real crossroads.

I’m not exactly sure where I’ll be a year from now. Stay tuned and find out.

Look, we all have to face the music at some point. The day will come when you realize that something you are prescribing to your clientele isn’t working. And that is okay. It’s pretty liberating, to be honest.

I’m too old to waste any more time.

My reputation has never really been a thing for me and certainly isn’t something I’m afraid to tarnish now. So admitting when I’m wrong and saying, “I don’t know” (big love to you, Dr. Puhl) is easy for me. It gives me room for something better.

I want to be excellent and don’t have any more time to throw away.

Embrace being wrong. It happens. Do what is required of you, and then move on. You’ll be better for it.

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