How the All-Blacks can help you improve your health and performance


Last weekend was the Rugby World Cup Finals with the All-Blacks taking on the Australian squad.

The iconic team from New Zealand has a win percentage over 75% in the last 100 years and has won back to back championships.

There is even a book written by author James Kerr on their Legacy.

Now you might not be a rugby fan but there is a few things we can all learn from their dominance that will improve your own health and performance. I’ve followed up the lessons with a concrete action plan to implement in our own lives. Remember execution outweighs knowledge!

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Is the energy you consume affecting your health and performance?


Energy is not much different than our nutrition or training, in that what you put in to yourself will reflect in how you go about your day.

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The only shot that matters is the next one!


Your goal might be to get out of pain, lose 20 pounds or maybe even to improve your performance in a sport or activity.

This becomes the thing we obsess about. It is all we think about. It is the only measurement that matters to us at the end of the day.

But what if instead of focusing on your goal to lose 20 pounds, you put all your effort into the next meal, the next workout, the next set, even the next rep.

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Avoid Exercise ADD for the best results!


In today’s world of constant innovation it is so easy to be distracted by the next new shiny toy, that cool new exercise you saw on a YouTube video or some workout DVD.

Innovation is great, but beware of exercise ADD. The symptoms involve jumping around from program to program, experiencing a lack of results and ending up right back at square one.

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Everything is Stress!


When we train we place a stress on the body and ask for it to adapt.

When we learn something new we stress our brain with the new knowledge and ask for it to adapt.

The process of stress and adaptation is a vital cycle to our lives. It is also the key to achieving our health and performance goals.

Now, to fully take advantage of this process we must be able to manage the stressors in our lives.

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Why you don’t need the next great fat loss secret


Eat less, exercise more. Results ensue. Eat even less, exercise even harder.

This is the vicious cycle most people are drawn into when they begin their journey to look their best. The problem is that this story is more like a nightmare than a fairy tale. It doesn’t end well. Chances are you’ll end up injured and put the weight right back on. You might tell yourself it’s because you lacked willpower, discipline and you’d be wrong!

It didn’t work because it was never sustainable in the first place.

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Overuse Injuries: It’s All in your Head


Have you ever attended a professional sporting event?

They can be pretty intense. The crowd is all riled up cheering on the home team, booing the visitors and giving the officials grief. It all seems like a great time…

Until it all starts to filter down to the youth level.

At a recent youth soccer game I witnessed parents criticizing every mistake, every missed call and even rooting for the other team to screw up!

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How a Select Few Experience Extraordinary Results


One of the books which has had a large impact on the way we coach and do things here is The Talent Code by Daniel Coyle.

Coyle traveled the world and visited talent hotbeds, tiny places that produce extraordinary results, to uncover the secrets of getting really good at something.

The book covers many great lessons and I’d like to share two of my favourites: Go Slow and Celebrate Mistakes
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All Goals are not Created Equal


Many coaches and parents teach goal setting to help youth athletes achieve optimal performance.

There are 3 types of goals: Outcome, Performance and Process goals.

Outcome goals are based on results. Winning a game and ultimately the championship.

Performance goals improve the the likelihood of achieving your desired outcome. Increasing your vertical jump by 2″. Taking 0.3 seconds off of your 40 yard dash. Dropping 20 pounds.

Process goals are related to performance goals. If your performance goal is to increase your vertical jump by 2″, a process goal could be to perform strength training 3 days per week. Process goals help to develop laser focus and also to control anxiety by providing constant feedback. These “little wins” add up quickly!

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Is Your Athlete Wired for Success?


There has been much research studying the most successful athletes in the world. How do they train? What do they eat? A piece that is often missed out is, ‘What is their mindset?’ Do they have a belief that guides their daily life? Carol Dweck’s book Mindset: The New Psychology of Success gives us some insight.

Dweck identifies two types of mindsets, the Fixed Mindset and the Growth Mindset. Let me take a brief moment to give you some background information on the two mindsets:

“In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are simply fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success—without effort. They’re wrong.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment. Virtually all great people have had these qualities.” (


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