I am feeling VERY good today. I am also feeling very motivated and inspired. I bet if I started logging it I would find out that my motivation comes in different waves or cycles. Yesterday I did not feel like doing anything. Even things I love to do, I just wasn’t feeling it. Today, I wake up on fire. It’s weird how that works sometimes.

It’s been almost two months since I left and went to Canada. I was reflecting on that experience yesterday a lot. I had gotten an email from someone and it got me to thinking about all of the changes that experience has led to. There are a good number, but I thought I would share a couple of things with you that I thought were important.

First, I make it a point to meditate every morning. I use the oak app and it literally takes only 10 minutes. I also breathe. Sometime the breathing happens at different times of the day or even multiple times a day (see below for the breathing routine I do). I cannot tell you the difference it makes in my days. The oak app has three different options. Mindful meditation, Loving Kindness, and Unguided. I haven’t donee the unguided one yet. I usually do the loving kindness. It really changes my attitude and how I look at and listen to people. The breathing I believe also has a lot of great benefits. Too many to get into on this post, but you can go dive into the Wif Hof website and go down that rabbit hole.

Second, I have a greater sense of love and appreciation for my family and friends. Honestly, I am still trying to get my brain around this one. It’s not like I didn’t love my wife and kids before, but I now have this even greater appreciation and love for them that wasn’t there before. It’s like a level of love that I have never experienced before or that I didn’t know was there.

Third, I want to listen and understand what people are saying. If there is an opportunity for me to ask questions and help I want to do that as well. There is a great deal of selfishness that I have managed to lose, get rid of or just don’t have anymore. It makes me sad to a certain degree when I look back at certain conversations or situations where I just wasn’t listening because I was thinking of myself instead of what someone was saying to me. I’ve missed so many opportunities because I just wasn’t paying attention. I was being selfish.

There are a lot more changes and things that I could probably talk about, but these (I think) are the biggest things that have changed for me in the last two months. So, the next time you find yourself in a conversation with someone, ask yourself, am I REALLY listening and paying attention to what this person is saying? Is there anything that I can add that will help this person?  Also think about your loved ones and how little time you actually have with them. Make that time mean something. Make it a great experience for you and them. Tell them that you love them. 🙂


Work to heavy set of 5 Deadlifts and Pendlay Rows


12 Minute Ping Pong at those weights

  • 5 Deadlifts
  • 5 Pendlay Rows

This felt fantastic! I worked up to 185 for the deadlifts and 115 on the Pendlay Rows. If you’re wondering what a Pendlay Row is it looks like this:

So glad to be getting back to lifting. It makes me happy! 🙂


“Run Annie Run”

  • 50 Double Unders
  • 200 Meter Run
  • 50 Sit Ups
  • 200 Meter Run
  • 40 Double Unders
  • 200 Meter Run
  • 40 Sit Ups
  • 200 Meter Run
  • 30 Double Unders
  • 200 Meter Run
  • 30 Sit Ups
  • 200 Meter Run
  • 20 Double Unders
  • 200 Meter Run
  • 20 Sit Ups
  • 200 Meter Run
  • 10 Double Unders
  • 200 Meter Run
  • 10 Sit Ups

Ok, this is actually a really fun WoD, but I cut myself off at 15 minutes and ended up scaling the sit ups. Around rep 45 of the 50 sit ups, my abs started cramping so that spooked me. So I switched to single unders and just knee raises on my back instead of sit ups. Right now I think it’s important to make sure that I don’t push myself too hard on workouts so I’m cool with just letting this one go and giving it another go sometime in the future. You can give it a shot though. Let me know if you do and how it goes.


30 Deep and fast breaths. On the 30th exhale, hold as long as you can.


The Rev