241218 " 3 P's to Success: How to Establish Goals and Live the Best Life"


Each year in December I like to round up my thoughts, reestablish my center and focus on the short, medium and long term goals for the next year. In doing so I re-vist my 3 P's for success. I don't know exactly where or how I came up with them but If you ask anyone who has known me for a while they will likely tell you that I am as concerned with developing mental toughness as much as I am about Nutritional Health. That is what these three 'cornerstones' of success represent; a better grasp on who you are is the first step in developing true mental toughness!

The 3 P's laid out are quite simple;


You've heard of the acronym "KISS" ? Keep It Simple Stupid. You may be super intelligent but for me, the simplicity of form keeps it accessible and easy to fall back on. The P's are just that. Each very simple in their message and they progressively build up from each other in pursuit of a clear goal. 

Let's take a look at each;

Your principles are the values and ethos you live by each day. Many times they are so ingrained how you make decisions, that you actually have to sit and think about what they are. They lie right in front of you. Whatever they may be; a dedication to healthy living, equality amongst all people, mental fortitude... whatever. This does not need to be a 100 point list, rather it can be short because as you will find out, the main points branch out into all aspects of your life. Try and limit the list to 5. 

Next is a more subjective understanding of Purpose. I say subjective because there is not a clear list that can be drawn, rather a feeling of self-worth and a greater consciousness of you in the greater world around you. Without purpose life is literally about you just spinning your wheels. I believe it is also where most people get lost and become quite unattached from the world. Purpose by my definition is, 'conscious understanding of oneself, the role you play in the lives and environment around you, and the effectiveness you can have on the world in both a positive and negative way'. Your purpose is unique and built upon the Principles you outlined in the prior step. Your purpose steers you in the direction you must go in life. Whether it be professionally, spiritually, emotionally... whatever. Purpose puts you on YOUR path. 

Surely you can see how objective it can be and how since much of defining purpose is about confidence, many people get stuck and bummed out because they simply lack confidence and don't have the support of those around them to help build confidence. (This fact is quite a sad state of our society and a topic for a later blog entry)

Lastly you must develop the unwavering virtue of Persistence. I place Persistence in the 'virtue' category because it is developed in the same way as Patience. As both a goal setter and a father I can tell you that it is learned rather than given. Persistence is best paired with simple Principles and a good dose of Purpose; sprinkle in a good bit of discipline and anything that you deem meaningful can be accomplished. Persistence is hugely self-satisfying as along the way you get to prove to yourself that YOU ARE STRONGER THAN YOUR WEAKNESSES. 

Persistence, just as the other P's, takes conscious engagement at all times. If you want to be victorious you must remain vigilant, standing atop your purpose and Principles like they are being attacked in war. Some people use a white board on their refrigerator, a goal board at the gym, a daily mantra; whatever works for you to stay mission focused, use it. 

Riding strong into 2019 means that you should sit down and think about YOUR 3P's. Just as important as any gift you will receive this christmas is a better understanding about where you want to go and how you will get there. No matter how mundane the goal you set for yourself or how great it may be, achievement begins with understanding these simple and effective components. Have fun along the way and celebrate life always. Hug your kids, tell your other half just how much you love them. Live for today and always keep pushing forward!!


12/24-12/28 *** This is Christmas Week and a fun week to train. We have finished the Sprint Series but the Strength Development is maintained. This is Exposure #4 of the Pausing BackSquats and I have thrown in a unique timing structure that should give you some added challenge where you will need to think on your feet with weights and timing. I take Christmas Day off but some gymnastic skill work is on tap and Tabata intervals right after the holiday. Train safe, I love you .
Begin with ,
20 Hip Circles
20 Fire Hydrants
20 Hip Swivel Kicks

200m Run
10 Barbell Good Mornings
10 Barbell Squats
10 Barbell Front Rack Side Lunges
200m Run

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation

Pause Squats #4:
Pausing Back Squats
Go Every :90  X 10 Rounds
-1 Pausing BackSquat (@:03) + 1 Back Squat at Regular Speed Per Round
1. 55% of Working Max
2. 60%
3. 65%
4. 70%
5. 75%
6. 70%
7. 75%
9. 60%
10. 55%

20 Med ball Cleans
400m Run

Cool Down:
Pigeon Stretch
Couch Stretch

No Training

W/ Light Kettlebell
10@ Each
-Strict Press
-Front Raises
-Bent Over Rows
-Trunk Twists
-Goblet Squats
-Box Step Ups
-V Ups

Gymnastic Strength:
Bar Muscle Up Complex:
6 Sets, resting as needed between sets
- 7 Kip Swings
-5 Pull Ups
-5 Bar Dips
-2 Bar Muscle Ups or Jumping Bar Muscle Ups
**If you are going as prescribed and doing the bar muscle ups, keep tension in the back as you lower from the bar dips and attempt STRICT Bar Muscle Ups. You will be surprised how keeping the upper back locked in during the eccentric lower, can assist in a stronger pull up and over the bar!

12 Min AMRAP
20 Toes To bar
20 Burpee Box Jump Overs 24/20”
20 Double Unders

4X :30 @ Each
-Jumping Jacks
-Trunk Rotations
-Cherry Pickers
-Reverse Side Step Lunges
-Piked Push Ups
-Lateral Line Touches

Shoulder Primer:
W/ Light Dumbbells 5-15#
20 Reverse Flys
20 Bent Scare Crows
20 See-Saw Press
20 Front Raises
20 Lateral Raises

“Tabata Something Else”
8 Rounds of :20 Work/:10 Rest
-Row For Meters
Rest 3 Mins
-Kettlebell Snatch 53/35
Rest 3 Mins
-Shoulder Press 75/55
Rest 3 Mins
-Kettlebell Swing 53/35

Cool Down:
Banded Lat Stretch
Banded Bully Stretch
-Banded Hamstring Stretch

500m Row
12 Barbell Single Leg Deadlift
10 2X Mountain Climbers
8 Barbell Good Mornings

Lunge Flow:
7@ Each
-Ankle Roll Outs
-Hamstring Pulses
-Elbow To instep + Reach
-Samson Lunge
-Pigeon Stretch

*Spend 5 Minutes Practicing Rope Climb Lock Offs and Build to Deadlift weight.

5X 1:00 @ Each
-Deadlift 225/135
-Rope Climb
-Full Rest