On Transitioning Goals

As I move into the next phase in my life, I’m noticing a few things.

Fitness has become a conduit to writing and lifestyle. Before, training was the driver of everything. My entire days revolved around coaching and training. Moving heavy weights is hard work and requires lots of preparation before and after.

A former weightlifter — keep what is useful, discard what is not

Now, fitness has replaced this habit. Feeling as good as I can every day is the goal so that my resources aren’t tapped. Mentors like Max Shank and Dan John are but a couple of resources I tap into for my physical disciplines.

My number one priority each morning is to write; incessantly write. No matter what I’m writing about it is to be done. From a google review for my man Korey Kyle at Escape Float Spa to spoken word poems, to articles, to well crafted tweets, to Facebook messenger conversations with friends and athletes.

I treat all these as if they are going to be published. I want to get better every day so I treat everything I write as if it does.

Simple habits every day trump intensity for me, now. I walk daily, read and take notes on what I am reading, write, deeply breathe, and “workout.”

The workout can be less than 5 minutes or can be up to 60 minutes. It depends on what is going on that day. I have a plan for 5 days per week but allow freedom within the discipline.


But this is because before I leave the house to do anything I have already done my daily physical ritual. And if you allow yourself to learn the value of not relying on a gym, i.e. self reliance (see Ralph Waldo Emerson), you begin to experience freedom at a higher level.

This is my morning ritual:

1 max set of push ups

50 bodyweight squats

25 reverse lunges each side

20 hands to forearm + shoulder taps

100 pull aparts

This takes me 5 minutes if I push the pace.

The point is movement every day with this and a minimum of 30 minutes of walking is something I’ve learned to be at peace with. I don’t mess with guilt of “I should do more.” That mentality is not one of personal power so I disregard it.

Instead, I have defined my perfect day and act on it every day. If we don’t have an aim we will never reach it.

Having an aim gives us meaning.

Define yours — you won’t find it by copying someone else — but the basics are the basics. And you all are worth sitting down and defining what a perfect day looks like, starting small, and beginning immediately without an excuse.