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Hey Reader, Courtney looked at me as we laid in bed. Jagger was running wild all over our blankets. She softly asked if I wanted to go to Lifetime Fitness with them. I didn't say anything at first… I just sat there and paused. I love to run and swim, and it was Father's Day morning. The old me would've instantly said no. I would've rushed out the door to grind through a solo workout. Instead, I kept quiet and wrestled with Jagger. I heard his loud laugh echo through the room. Then he yelled, “Dada! Dada!” and jumped right off the big bed. I looked up and saw the biggest smile on Courtney's face. When she asked me a second time to come with them, I knew she really wanted me there. In that exact moment, I had to pause and ask myself who I truly wanted to be. I'm a trainer, an author, and an Ironman. But the title I wear most proudly is “Dada.”
I realized my family is what matters most. I chose to go with them, and looking into Jagger's eyes that morning brought me pure bliss. The reason I'm sharing this with you is because today is the 4th of July. It's a day we celebrate America's independence with our families. We barbecue, we hit the pool, and we watch the fireworks. These holidays remind us to intentionally make time for each other. We're constantly getting pulled between competing demands. But today is a perfect reminder to pause and choose connection. Deep down, your intuition already knows what matters most. You just need space to recognize that truth. A simple breath is the key to creating that space. When you lean into a deliberate breath, you hit the pause button on your old habits. And the true you can emerge. Take today to be present and calm. Breathe with purpose, love with meaning, and enjoy this incredible gift we call life.
PS: I'm going to try my best to stay awake for the fireworks tonight. But since I strictly go to bed at 7 pm every night, there's a good chance I'll be fast asleep before the sun even goes down. Send some strong black coffee my way. Happy 4th! |
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Hey Reader, I saw the message pop up on my phone and immediately held my breath. A shock of disbelief and anxiety shot up and down my back. Jagger got kicked out of the Kids Academy at Life Time Fitness for fighting. He's only two years old, but he managed to get a write-up and a ban for the rest of the day. Rats… I completely lost focus on my work. I was at a total loss on how to respond. My immediate response was to check on my wife, Courtney. It sucks when your son comes off as a bully. Because of the ban, I had to completely change my workout plan. I called an audible and worked out at the park. Courtney and I sat down to figure out how to handle this. We frantically looked up how to teach him not to hit. The coaching was rather straightforward. We practiced “Gentle Hands” and made sure to catch him doing things right. We maintained our composure and took deep breaths to model the behavior. We also changed his morning routine so he doesn't go into the kids club on full gas. Now he takes a nice half-mile walk in the morning with Courtney and our golden retriever, Kona. When he finally returned to the kids club, he was a new man. He played nicely with his friends, and his new “Gentle Hands Jagger” persona emerged.
The reason I'm sharing this with you is because of what it taught me about behavior change. When you try to make a positive change in your life, your mind tells you that giant problems need giant solutions. But big problems often require small, simple solutions. The fix is almost always asymmetric. We're officially halfway through 2026. You should be halfway to your fitness, mental, and relationship goals. If you're in the exact same spot you were at the beginning of the year, it's time to change your actions. Start with something simple and repeatable so you can feel like a winner. Losers don't change, but winners change one small action at a time. I want you to think of one specific action you can do today. Take one deep diaphragmatic breath. Carry a water bottle or have an extra drink of water. Go to bed a little bit earlier. Go for a short walk or take a couple of seconds to do a neck stretch. Eat a little bit slower and chew your food one more time. Any of these small actions will push you forward. You got this!
PS: Courtney's joking about featuring this morning's toddler crime spree on the next episode of Forensic Tales. I'll let you know if Jagger makes the cut. |
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