Tag: bodybuilding

I Need A Hobby

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My wife says I need a hobby other than business. Something that makes me happy other than money and family. She’s probably right. Most of what I write about relates to business and philosophy. I write it with business on my mind. I’m a voracious reader. Mostly of business books. I love movies, but watching screens is not what I consider a healthy hobby. Most of what I like to do,(bodybuilding and counseling on fitness and nutrition) is directly related to my business. I love sex, so I asked if that could be my hobby. She says that’s not a hobby. I know some may disagree. So I ask all of you, what do you do for a hobby? What keeps your mind occupied with things not related to work or family?

I used to be an avid aquarist and shooter. Both of those hobbies are difficult with very young children. They end up being more of a chore to prepare and keep going than a hobby. I still love both, but they play a much smaller role in my life. I used to enjoy singing and choir. I still love them, but I’d rather spend those nights closer to home with family. I’ve collected things- luxury watches, coins, firearms, collectibles. But I’ve come to the realization that acquiring things is not a hobby, it’s an expense that could end up owning you. “The things you own end up owning you.” Tyler Durden in Fight Club. So what should I do? What do you do?

Do You Feel In Charge?

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Are You in Charge of Your Life?

My favorite part of the Dark Knight Rises is when Bane asks in his creepy voice, “Do you feel in charge?” It’s really a great question. As adults we really are only in charge of one thing–our own lives. We are supposed to take responsibility for all that happens to us in our lives, not complaining when things don’t go our way and not apologizing when things go well for us. As humans, we try to control and mold our environment through technology, philosophy and many other avenues available to us. But I know firsthand that we don’t always feel in control. All of us at some point have complained about something wrong that has happened to us. Sometimes the complaining is justified–it might even feel good to vent. But I wonder, does it do any good?

Aristotle posed the question to his students, “What is the good in it?” He was referring to the deeds we engage is as human beings. With every deed, we should be able answer “What’s the good in it?” If the answer is nothing, we are not supposed to engage in the activity. Of course, this philosophy presupposes that humans do all things with the end-goal of achieving some goodness. This is debatable in regards to humanity as a whole. But, I’d like to keep the focus on you. You are, of course, a good person dedicated to improving yourself physically and emotionally. You wouldn’t be reading this otherwise. So, Aristotle poses a valuable question for all of us. In everything we do, we should ask, “What’s the good in it?” This is one way of taking control of our lives and our environment. By focusing on what good we can do, we can control our actions and therefore positively affect our environment–even possibly control it to the greatest extent possible, something we try to do as humans.

So, are you in charge of your life? Do you own yourself? If the answer is no, then who controls you? Of course you are in charge and responsible for your own life. While things may happen to us that we cannot control, we can control our reaction to them. And I would suggest, when reacting to these external events, ask yourself, “What’s the good in it?” If there is no good in your reaction, why do it? Will it help you to complain? To retaliate? To whine in social media? Will people think more of you or less of you? What will you think of yourself? So ask yourself what Bane asked, “Do you feel in charge?” Because you are in charge. What are you going to do about it?

What is a Carbohydrate?

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What is a Carbohydrate and Why You Must Limit Them in 500 Words

I’ve just returned from the tropical paradise of Hawaii and while I’m still buzzing with sun and saltwater energy, I must say that I noticed something I hadn’t on my previous trips. Most of the indigenous population of Hawaii is severely overweight. You wouldn’t think so, because they spend so much time outdoors, engaging in physical activities, but it’s a fact. I couldn’t really understand why until I was offered some pineapple from a staff member of my hotel. I replied “No thanks, I’m not taking in carbs until after my workouts.” Her response was, “Pineapple has carbs?” I had just realized that so many people don’t even know what a carbohydrate is or why they should be consumed in moderation.
Carbohyrate: “any of various neutral compounds of carbon, hydrogen, and oxygen (as sugars, starches, and celluloses) most of which are formed by green plants and which constitute a major class of animal foods.” In other words, fruits, vegetables, starches like rice and potatoes, wheat, corn, sugar-these are the most common sources of human carbohydrate consumption. Why is this important and why should we limit our intake of them? The simple answer is that carbohydrates cause a rise in blood sugar, an event in which the body responds to by releasing insulin to absorb the sugar in the blood stream and shuttle it into the cell-which can then use it for energy. Sounds great right? Sure, most of us have been taught that we need lots of carbs for energy. The problem is, our cells respond well to insulin (assuming one is not diabetic) when we are young, but constant carbohydrate consumption can damage the cells, especially as we age, making them not as sensitive to insulin and therefore causing a whole host of health issues.
Additionally, if the cells are not in need of glucose (the end product of carbohydrates that cells use for energy) the rise in insulin after consuming carbs will trigger your body to shuttle the energy into you fat cells for storage. If this continues on and on, obesity and diabetes or pre-diabetes is likely to occur. So the question becomes, why should be eat carbohydrates if over consumption can cause severe health problems? Like anything, you never want too much. Carbs are very useful for repairing damaged muscle tissue and replenishing energy (glycogen) reserves in the body. If you are an endurance athlete or weight lifter, consuming carbs to aid in recovery is a great idea. Insulin is a very powerful hormone. It can make you extremely fat or extremely muscular and strong, but you have to understand how your body deals with carbs. Some people are very carb-sensitive. Others are not so much. However, as all bodies age, the ability to process carbohydrates will decrease, so it’s a wise idea to limit their consumption except when necessary for tissue repair. What about veggies? Stay tuned for the next edition……

10 Statements For Your Success

On By seancovellIn Uncategorized2 Comments

Want to be the best you can be? Print out these 10 Success Statements and look at them daily to remind you of how great you are and can be.

  1. Do what you fear most and you will thrive and grow. Discomfort is how we grow.
  2. You are capable of more than you think you are.
  3. There are only 4 levels of action: retreat, staying still, normal action and massive action. Move forward whenever possible to advance yourself.
  4. Progress equals happiness–to be happy you must be progressing forward.
  5. The best return on investment you can do with your time in the gym is to lift weights and lift intense.
  6. Fear is what holds most people back but fear, like everything, runs in cycles.
  7. Nothing lasts forever–cherish what you love while you still have it.
  8. If you want an increased quality of life, raise your standards.
  9. You become what you think about most of the time. Focus on what you want, not on what you don’t.
  10. Love and gratitude are the antidotes to fear and depression. You cannot be truly grateful and depressed at the same time.

How to Get Anything You Want

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“You become what you think about most of the time.” – Earl Nightingale

We live in an age where people point fingers at others, blaming them for lack in their own lives. The attitude and politics of envy are prevalent and are only getting worse. Let me be the first to say, if you have something that others want, you are not a bad person. Likewise, if you don’t have something that someone else has–money, great looks, a great body, awesome style, etc.–you are not lacking it because someone else has it. Stated differently, someone else is not evil because they have something you want. If you are overweight and a good person, getting six-pack abs does not make you a bad person. If you have very little money and are a good person, gaining wealth will not suddenly make you evil.

So this begs the real question, “How are some able to achieve so much–incredible physiques, great wealth, a positive attitude–while others struggle with achievement and fulfillment?” The answer is so simple that most reading this will discount it immediately without really considering the implications of the following words: “You become what you think about most of the time.” People who achieve their goals spend most of their time thinking about exactly what they want and they keep their mind off of what they DO NOT WANT. As someone who used to focus on the problems and the lack in my life, I can tell you this is true. Having the great privilege of training hundreds of people over the last decade, I’ve seen firsthand that most people focus their thoughts on lack rather than abundance, pain rather than pleasure, problems rather than goals, and expectation rather than appreciation.

Thoughts form the character and therefore the actions of all humans. Thoughts are things. They have physical energy that can create a physiological response in humans. Excess stress can kill you. Likewise, excess enthusiasm can cause great feats to be accomplished. This concept, that your dominating thoughts and desires will determine the outcome of your life is so simple that it’s a wonder why so few people focus on what they want rather than the opposite. I believe the answer comes down to: what is easy to do is easy not to do. As a culture, we believe that anything so simple must not be correct. We are used to having things be complicated. We cannot believe that a simple low-sugar diet and weight lifting can literally transform bodies and put disease in remission. No, it must be more complicated than that. Well, I’m here to tell you, IT’S NOT. Success is simple. Getting the body you want is simple. It’s not always easy for people, but the strategies are simple. Complexity is the enemy of execution.

In closing, to get what you want, focus on what you want and keep your mind off what you don’t want. It’s important to evaluate the downside to a decision, but only focusing on problems will result in you never getting what you want.  Remember, keep it simple, focus on exactly what you want, and then take massive action to go get it. Along the way, don’t let the little negative voice in your head deter you. Yes it’s simple advice. What can I say? I’m a simple guy. My favorite phrase? KISS. (Keep it simple, Stupid).

To your health and success,

Sean

5 Lifestyle Hacks

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(Disclaimer: Although we love to pretend, we do not live in a free country.  There are powerful forces that love to intervene in every aspect of our lives. That is especially true when it comes to your pocketbook and your health.  Please do not misconstrue the following as medical advice.  So, to protect myself I will state the obligatory, “Consult your physician before engaging in any diet or exercise program”.  That said, be your own advocate. Do your own research. Ask your own questions. Do everything possible to better your life. As far as I know, you only get one.)

If you followed the last 50 years of government advice regarding diet and exercise, its almost a certainty that you have a chronic illness, fatigue, a high body fat percentage and you have no idea what your body needs in terms of real nutrition and physical activity.  Don’t worry. It’s not completely your fault. After all, we remember that awe-inspiring food pyramid telling us to eat five to seven servings of carbohydrates and walk 20 minutes a day as part of “balanced” diet and fitness plan.  I have bad news for you: both of those recommendations are probably not suitable for you. What should you do? Say, “Screw it”, sit on the couch and pound some cola and chips while watching reality TV? NO! You care about yourself and your body and are dedicated to improvement.  So, if you’re looking for some tried and true life hacks to kick-start your health and physical fitness, the following tips are for you.

  1. Intermittent Fasting (IF): The old adage that breakfast is the most important meal of the day turns out to be an old wives tale.  In fact, new research shows that skipping breakfast altogether may turn out to be the single best thing you can do for your health.  Dr. Joseph Mercola and others have done a great deal of research about this subject and I suggest you do your own.  Fasting has been used for centuries as a way to detoxify the body and lose weight. This tactic is well known in the Paleo community, but it can also be used to build muscle mass and cut body fat. Many athletes and bodybuilders are beginning to embrace IF.  Actor Hugh Jackman, when asked his secret for getting so lean for the X-Men movies, stated that he only ate between 10am and 6pm.  Essentially, he skipped breakfast, worked out in a fasted state and then stopped eating food after 6 pm. He fasted for 16 hours, ate for 8. He did not cut calories. He actually ate more while he was trying to pack on lean mass.  This is the approach I use and it has worked very well for me.

How does it work?  Skipping breakfast and doing exercise in a fasted state triggers the body to release growth hormone to preserve muscle tissue. Additionally, the body is signaled to mobilize fat tissue to burn for energy. Most breakfast foods are high in carbohydrates, which triggers the body to release insulin.  While insulin levels are high, the body will shut off growth hormone production. If your muscles and liver have enough glycogen stored already, that high insulin will cause your body to shuttle glucose from those carbohydrates into your fat cells.  So what if you just skip carbs in the morning and opt for eggs? I’ll address that next, but I suggest unless you have some medical condition that prevents you from trying intermittent fasting, try it.  Who knows? You may reverse unhealthy conditions in your body and you might feel better.

2.  Carbohydrate Cycling or “Backloading”: I’ve already suggested skipping breakfast and especially high sugar, high grain foods in the morning.  There are those who do not eat any sugar or grain whatsoever, and they have changed their lives.  Personally, I have followed a no starch, low-sugar diet and I have been able to effectively manage an autoimmune disease without any painkillers or prescription drugs.  However, if you are an athlete who needs to refuel your muscle tissue or you just have to have some carbs to feel whole, try eating them only on certain days and eating them later in the day, after exercising.

Carb Cycling: By skipping carbohydrates for a period of time and then spiking your intake of them, you can refuel your glycogen stores allowing your body to perform at a high level while stripping off body fat.  This is carb-cycling.  Essentially, skip carbs for a number of days to mobilize fat stores to be used as energy, and then fill up for a day. You will learn how many carbs and what type your body likes after just a few weeks.

            Carb Backloading: Another approach is to eat your carbs later in the day.  This essentially allows your body to slip into ketosis, maximize fat usage through the day, and then reefed at night.  John Kiefer has published two books and other articles examining how the body can transport glucose without raising insulin levels in the body.  By eating carbs later in the day, after exercise, the body can take in carbohydrates to refuel without the body’s insulin level skyrocketing.

If you need carbs in your diet, you may consider looking into these two life hacks.

3.  Eating More Fat: If your have not read Wheat Belly by William Davis M.D. or Grain Brain by Davis Perlmutter M.D., you really should.  Both books present a compelling case against high carbohydrate consumption and also for why people may not be eating enough of the right fat for optimum health. Grain Brain further argues that most bodies, and especially the brain, prefer to burn ketones for optimal health. The brain needs enough fat (butter, avocado, fish oil, heavy cream, nuts) to function and repair itself properly.  Both books suggest that Alzheimers and other brain abnormalities could really be a form of diabetes, caused by excessively high blood sugar levels.

The takeaway?  Fat is not the enemy.  Fat doesn’t make fat.  High blood sugar and insulin levels are most likely the culprits. Also, it is no coincidence that after the government’s “war on fat” occurred, the level of obesity and autoimmune disease began to skyrocket. Changing your diet will change your life. Embrace fat or be fat. Pun intended.

4.  Hit it and quit it! How long are your workouts?  Do you spend hours at the gym or on the bicycle or treadmill?  If so, raise your hand, and say, “Hi, I’m ________your name here_______ and I’m wasting time.” You may have been led to believe that the time you put into an activity is more important that the intensity you use.  The opposite is true.  Just as productivity is more important that activity, intensity is more important than duration.  Running is more effective than walking. Smaller rest periods are more effective that sitting on the leg press or preacher curl machine with your smart phone for 5 minutes between sets. The book First 20 Minutes by Gretchen Reynolds is a great resource for those who want to learn more about why exercise intensity trumps exercise duration. For now, as a multiple health club owner and personal trainer, I will tell you those who train using drop sets, supersets and high intensity interval training (HIIT) see much better results than those who workout without a plan and take a nap between sets.  In fact, while I suggest changing routines every 6-8 weeks to shock the body into change, I never recommend people stop using high intensity principles.

Note:  Please don’t confuse HIIT, drop sets and supersets with Crossfit.  Some preach Crossfit, and I applaud anyone who sticks to a plan. However, the amount of injury, chronic fatigue and overtraining I see from crossfitters lead me to suggest using it as a part of a training routine, not the entire thing.  Think Bruce Lee here. Take the best from all disciplines. Don’t be a fanatic without regard for the results.

How It Works: With Cardio: Instead of walking on a treadmill for 45 minutes, begin to walk for 30 seconds, then sprint for 30, then back to walking. Continue to do this for 10-20 minutes.  You’ll save time and increase results.

With weight lifting: After doing squats with, let’s say 135 pounds, drop the weight down immediately after the first set to 100 pounds and perform more reps. This is a drop set. A superset would be performing bicep curls on the machine and then immediately performing another bicep exercise. It’s also possible to move onto a completely different muscle group. (For example, doing bench press followed by pull-ups.)  Embrace intensity over duration. Save yourself some time. Don’t workout for longer than 90 minutes. Ever. 45 minutes is much better. See more results. Enjoy life more!

5. Wear a Watch During Your Workout And decorate your house with wall clocks.  I believe firmly in being consciously aware that time is ticking away. We all have the same hours in the day.  The bum and the millionaire get the same time during the day. What makes the difference? How people use and don’t use their time. Time is really the only asset we have that doesn’t depend on something or someone else.  During your workout, being conscious of how you are using your time. Capitalize on it. This will help you be more productive.  Personally I like to wear a Casio G Shock with a stopwatch so I can time my workouts and rest periods. Sometimes I’ll even wear an expensive watch to remind me that lost time is lost money and that craftsmanship matters in life and the marketplace.

At home, decorate with clocks.  They look nice and they will keep you on track. Once you begin to maximize your time, you’ll find you begin to resent the people and things that waste your time.  This is good.  Don’t waste your time. This is especially true when eating and getting exercise.  Most importantly, don’t waste time being ignorant. It’s your responsibility to yourself and your family to become educated and independent. Do your research. A mentor once said, “Poor people have big TV’s. Rich people have big libraries.” I believe this is also true with healthy people. You only get so much time in life. Don’t waste it!

 

Understanding VS. Applying

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What separates humans from the rest of the animal kingdom? After all, we are 65-95% the same genetically as most other creatures. Almost everything you can find in a human you can also find in a pig or monkey. The answer here is obvious. What separates humankind from the rest of the animals on Earth is our mind. We use our mind to gather and process information and then pass that information along in the form of stories. Today, the world of information is literally at your fingertips. You can find out almost anything you wish. Learning has never been easier. So, why are there so many problems that exist even in the 21st century? With so much information on health, wealth, spirituality, science and endless other subjects, why are people still overweight? Why do so many struggle with finances and negative emotions? Similar problems have been solved and recorded by countless others. Their stories are easily accessible. Yet, humans are constantly plagued with recurring, solvable problems. I would content that most even understand how to solve their problems. So why do people still suffer?

I believe a major problem today is that people intellectually understand certain principles but don’t actively work towards applying them. It is one thing to understand a principle. It’s quite another to embody it. Lets just take the subject of health. So much information exists on how to prevent obesity, disease and immobility that a person with internet access who lives in civilization would have a hard time try to avoid such information. Endless articles on exercise and diet exist and the basic principles for healthy eating and proper movement and exercise are not new. I would argue most people who suffer from these health issues even know intellectually what they could do to fix them. Why do you think so many millions make New Year’s Resolutions to “go to the gym” or “stop eating sugar?” They know what to do! They understand it. The problem is they don’t apply the principles by taking massive action and building habits that benefit them.

Actions are important, maybe the most important thing in life, because they can create habits. The word habit has a negative connotation. Most people think of bad habits when they hear the term. But habits are just actions that you repeat on a regular basis even if you are unaware of them. Do you drink everyday to unwind? That’s a habit. Do you yell at everyone around because you find those people incompetent? That’s a habit. You see, habits are actions we return to regularly because it serves some need we believe we have. Some drink, smoke, complain, overeat, blow their money shopping, lay on the couch, watch TV, spend all day on Facebook. Instead of letting negative habits control us, we can take principles and information and use action to implement habits that serve us. I believe people inherently know what is good and bad for them. The difference between those who suffer with solvable problems and those who rise above them is intelligent action. Education is not enough. You must take action with the education. Understanding something is not enough. You must embody it.

Don’t just understand something. That’s not enough. Don’t just say, “I get it.” If you come across information that is useful to you, apply the principles by taking MASSIVE action. Not just a little action. Not, “Oh, that’s a good idea, I should probably do that.” Take massive action and thrive. Build habits and rituals that serve you, not defeat you.

Hard Work and Happiness

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When I think back on the times in my life when I’ve had a clear mind, unbothered with anxiety or worry, there is a common theme. My mind has been most clear when I’ve worked hard physically towards a goal I’ve wanted to achieve. I believe that physical exertion can free the mind of unwanted and unwelcome fear because your mind realizes that when the body takes action, it can accomplish nearly anything. In other words, action is the antidote to fear. This has certainly been true for me. Whenever I’m anxious, I tend to take massive action on something. What I’m doing is irrelevant. Just taking action is usually enough to clear my mind.

Taking action everyday, moving your body—working hard on something every single day is, I believe, the antidote to worry and anxiety that holds so many millions down. Physical movement will change your mental state and break the chains that feel like so many tons upon your shoulders. But don’t take it from me. Try it for yourself! Exert yourself to the point of exhaustion. It will not feel like the “mental exhaustion” so many claim to have daily. In fact, when most people complain they are exhausted, what they are referring to is mental anxiety. Most are not really physically tired. Work yourself to the point of true physical fatigue and notice the flood of positive emotions and sense of accomplishment and well being that follows. Here are some tips when working hard:

-Be aware of your limitations and environment. We’re not talking about getting injured. We are talking about working hard.
-Focus on your breathing. Those who can control their breath can control their minds and bodies. This will also help oxygenate your body, leading to better energy levels and positive emotions.
-If possible, work on a hobby or goal. Bodybuilding, building a house, gardening, and strongman competitions are all great examples of hard work towards some ideal. The sense of accomplishment that can be gained from goal-driven activities can cause an increase in well-being.
-You produce energy. Energy is not always something you have. So remember, you are capable of much more than you think you are. Remembering this is key to achieving any worthwhile goal.
To happiness and being exhausted!

Biggest Gym Fashion Faux Pas

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The Biggest Fashion No-No’s at the Gym
With so many fitness apparel stores available to consumers now, it ‘s a wonder that so many people just don’t seem to care what they wear at the gym. Do you think no one is looking at you? They are. And they are wondering what makes you think it’s okay to show up to a training session looking like that. Here are the top Gym Fashion faux pas.
1. Men in spandex pants
Yes, we still see this from time to time and all we can ask is, “why?” With all the cool workout gear for men to wear, why on Earth would a guy still wear spandex at the club? It shows the curves we don’t want to see and frankly leaves too little to the imagination. Go get some Underarmor and Nike pants. They are better for training and you won’t be offending anyone. You’ll thank us when you do.

2. Men in Stringer Tank tops
Dude, we can see your nipples! Seriously, are you a bodybuilder from 1992? No. So, please go put on a tee or appropriate tank top. Not to mention, the lack of material you’re sporting doesn’t keep your sweat puddles off the machines. Please, we beg you, use them for cleaning rags and don’t sport them at the gym.
3.Wearing Jeans (or any other non-workout attire)
Everyday I see people in the club wearing jeans, loafers, flip flops and boots while working out. C’mon. Those clothes are not meant for training. Plus, what does it say about your mindset if you’re working out in loafers and jeans. Invest in a couple fitness outfits and start to dominate your workouts. We guarantee showing up in the same clothes you just came from on the job will not help you. Plus, it looks like you don’t care. Jeans are also terrible for upholstery.
4. VPL on Women
Yes ladies, we can clearly see the outline of your underwear because your pants are so tight. If you prefer to wear tights while working out, please make sure your undergarments are appropriate as well. Visible panty lines are not hot, and you wouldn’t want it at the office, so why would it be okay in the club. Invest in some Lululemon underwear. They are invisible under clothes and they look great also.
5. Clashing Colors
Are you really wearing an orange shirt with brown shorts at the gym? What about that highlighter color shirt with red pants. Honestly, do yourself a favor and look great at the club. Have a couple matching outfits. It will do wonders for your mindset and everyone around you will respect you for dressing up to train your butt off.
6. Wearing Garbage Bags or Sweatsuits
Are you trying to cut weight for a wrestling meet? No? Then don’t wear a garbage bag at the gym. Ever.

7. Leisure suits
Unless you’re 65 years old and your name is Vinny, Sonny, Bobby or some other name from Godfather or Goodfellas, you shouldn’t be wearing a leisure suit. Also, they don’t mix well with the sweat you create at the gym. Enough said.
8. Crop Tops on Men
Hideous. Seriously guys, no one cares that you might have a six-pack if you have it on display all the time. And if you don’t have a six-pack, you really shouldn’t be wearing crop tops. Spare us all from your happy trail. Thank you.

Embrace Pain-(and Grow)

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Be Uncomfortable Most of The Time (and GROW)

I wonder if our human nature often works against us. We are programmed to move toward pleasure and away from pain. That programming in our DNA has worked well for Homo sapiens sapiens (humans) for over 200,000 years. But I pose the question, has the modern technological age made us soft? I believe it has. Pleasure and comforts are every where around us. For most humans, the true pain they feel is emotional, not physical. For those who do feel physical pain, an increasing percentage of that pain is due to overconsumption of food and lack of physical training. Perhaps it’s time to rewrite our human software and embrace pain or discomfort.

By embracing discomfort, putting yourself in situations that are uncomfortable physically and emotionally, we are more apt to grow and develop our true potential. Growth is a human need. Growth and contribution are the only two needs that fulfill us emotionally, yet humans work so hard to avoid pain and discomfort that we are limiting our ability to grow. By putting yourself in painful situations (situations that cause discomfort, not physical or emotional injury) you will develop a greater tolerance and soon those types of situations will not be uncomfortable. In other words, you force emotional growth. You develop your potential. By lifting progressively more weights in a proper movement pattern, your muscles are triggered to grow. The pain of muscle fatigue and soreness will lessen over time as your training frequency increases.

So start today! Don’t try to always avoid pain. Embrace it instead. Make a call that you know will cause discomfort. Instead of doing 12 repetitions of bicep curls, do 20. Or increase the weight and try 12 more. Do something everyday that scares you or makes you uncomfortable. Work against your human nature to avoid pain and force yourself to grow. Soon, you’ll find what used to be painful may become something that you are strong at. I never used to like conducting meetings. I talk loudly, I am very direct and I was afraid that people would be put off. Now I’ve done so many meetings, I’ve refined my craft and worked at it so many times that I find great pleasure in leading them. I also used to hate the Squat exercise. I have a fused spine, so it caused my great physical pain, plus it was physically exhausting. Once I saw my peers pack on pounds of muscle, and become faster and more flexible after being able to squat, I decided that I was going to make my weakest exercise one of my strongest. Now I can squat over 400 pounds without pain and I’m more flexible than I have been in years. So let me ask, what makes you uncomfortable? Confront your fears and make your weakness a strength by living in a state of discomfort- a state of constant growth.