"Our lives are like rose bushes. As a rose bush grows, it creates more buds than it can sustain. If you talk to an experienced gardener, they will tell you that rose bushes need to be pruned to bring out the best in both their appearance and their performance. In other words, if you want a rose bush to thrive, then you need to cut away some of the good buds so the great ones can fully blossom." ~James Clear

Goal setting is not only about choosing the rewards you want to enjoy, but also the costs you are willing to pay. Rarely do people understand that the outcome is based on having a process, but if you dislike the process then you will likely burn out or never achieve your goal.

I have worked with hundreds of people and spent many years trying to help clients achieve their goals. The system I have used to assist with goal achievement has positively evolved over 10 years. I use to use the old traditional goal setting approach asking questions such as :

"What is the problem...

Fall is finally here and it is reminding me of how much things change as we make the transition into this next season. The leaves are changing colors, kids are back in school, the sun is rising later in the day and setting earlier at night. Most of us are wearing warmer clothes and putting our summer clothes to the back of the closet or bottom of the drawer. 

All these actions and behaviors are a result of shifting and adapting to a new or different environment. This is a concept that Dr. Matt and I talk at lengths about when it comes to movement education. But how often do you learn about how to change, shift or adapt your breathing pattern to the task at hand?

Just like a car that needs to shift gears based on the speed it is driving we can change our breathing cadence to accommodate the intensity we are working at.

The GEARS

G1: Low aerobic zone, nasal inhale and nasal exhale

G2: High Aerobic zone, power audible nasal inhale and nasal exhale

G3/G4: Anaerobic...