How athletes train for mental and physical fitness
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 | | In today's edition, Joe shares: - How to Choose Discomfort
- Winning Strategies from Athletes
- Tips for Work-Life Balance
| | | | Spartans!
Think about the hard thing you have to do this week. Maybe it's getting up early to train, having that uncomfortable conversation, or finally tackling that big project.
Now be honest—how have you talked yourself out of it so far?
Someone told me a while ago that you should name your brain, so I named mine Frank. Frank is a quitter. He likes fluffy things like couches.
Frank tells me to sleep in, take the easy way out, and avoid pain.
When there's something difficult or painful in my day, I know Frank's going to be yapping. I tell him to go to his "fluffy place."
Here's what Frank doesn't know: Every moment of real progress in my life has started with pain, fear, or discomfort. Introducing myself to my wife? Terrifying. Raising four kids? Exhausting. Getting up in front of thousands of people to speak? Uncomfortable every single time. But just like weight training, you have to break yourself down in order to rebuild stronger.
This week, I was in Saudi Arabia, and the group I was with had an idea: Head to the top of a massive dune, then jump off with a parachute. Sounds great, right? But as soon as they said, Let's drive up, Frank perked up.
"Yeah, take the truck. Save your energy. That hike is gonna suck."
That was my cue. When Frank speaks up, I know exactly what I need to do—I go straight toward the pain. So we hiked. Step after brutal step in the deep sand, lungs burning, legs screaming. And Frank? He always quits before I do, so eventually he shut his mouth and let me do my thing.
And when I jumped off that dune, it was worth every painful step.
Frank, Tom, Debbie…whatever name you give your "Frank," here are some tips to redirect it:
1. Recognize Frank for What He Is – That voice in your head is built for survival, and sometimes you should trust its common sense. But most often, comfort is Frank's goal, and comfort never leads to greatness.
2. Take the Hard Path on Purpose – Override Frank with action. When he tells you to stay in bed, get up and put your feet on the floor before you think.
3. Trick Frank Into Thinking You're Starting Small – If Frank is fighting you on a hard task, tell him, "I'll just do five minutes." Five minutes turns into ten, ten into an hour.
4. Remember the Reward – The pain is temporary, but the pride of overcoming it lasts forever. The view from the top is always worth the climb.
Here's to the hard way,
Joe | | | Winning Strategies from Athletes | Winning isn't luck—it's earned through pain, sweat, and grit. For inspiration, look to strategies top combat athletes use to dominate.
The 'Puke Drill'
UFC fighter Al Iaquinta swears by a brutal workout: 30 seconds of wrestling, 30 seconds of striking—no break, three rounds, fresh opponents rotating in. You either dig deep or get crushed.
Crawl Until You Can't
Coach Rob Koll's infamous "Koll Crawls" require baby crawling back and forth across the mat until your body gives out. It's a mental battle as much as a physical one.
Train at a Disadvantage
Nick Gwiazdowski wrestles fresh opponents while already fatigued. If he can win tired, he can win anytime.
Run When You Hate It
NCAA champion Kellen Russell never liked long-distance running. That's why he does it. | | | You Ask, Joe Answers | Q: Hey Joe, How do I balance work and family without feeling guilty?
- Mark F.
A: Hey Mark, balance is a myth. What you need is integration. Decide what comes first—your family or your business? If it's family, then block off non-negotiable time for them, like dinner at the table (with your phone in another room). Try to blend your worlds, like bringing your kids to the office. Let them see what you do and get involved.
Aroo!
Question for Joe? Want to tell him what you think of The Hard Way? Email him at thehardway@spartan.com. | | | | They Said It | | "Courage is resistance to fear, mastery of fear—not absence of fear." | | – Mark Twain | | | The Hard Way Podcast | | | "We're never going to be the top dog…but we can be a better version of ourselves." | | | | | | To keep receiving this newsletter, sign up here. | | | WHAT DO YOU THINK OF THIS NEWSLETTER? | | | | | |
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