– a word or sound repeated to aid in concentration in meditation.
– a statement or slogan repeated frequently

Almost two years ago I was having a hard time. I was diagnosed with an autoimmune disease that was completely preventing me from being physically active. Training makes me happy. No matter how boring or repetitive the training is, it gives me a release that has been part of my life for as long as I can remember.

Not being able to train really got me down, but not out. Here’s a little message I want to share with you based on what I see.

Far too often, I see people stop training when they get stressed. When money gets tight or times are hard, they justify putting their training on hold. They think directing their energy towards other things will help cure what hurts them.  But this– this redirection, is a huge mistake.

I understand where this idea comes from. I just don’t agree with this approach. I have seen this happen so many times and the results are always the same: long term success disappears. Athletes fall into old habits, gain fat, and become less fit.

Sure, when times are hard you may not be able to train six times a week, but two times a week with good intent can help you stay progressing. More importantly it keeps you in the fight for good health.  Momentum is easier to maintain than to gain.

Not to mention, when you keep the body trained, the mind stays sharp. Do you ever notice that some of your best thoughts or ideas come while working out or while performing a manual labor job? This is no coincidence. Your body and your mind are connected.

Being down had me down. I wanted to make big changes, but I knew big changes don’t just happen. It is a series of small changes that lead to the greater goal. I decided that I wanted a mantra, something short I could say to start my day as soon as my feet hit the floor that would remind me of the changes I desired.

My mantra–  WIN TODAY.

Two simple words with big implications.

What does it mean?

It means don’t give up. Do what you can with what you have where you are. Make the day a win. Wins can be small.  Passing on donuts at work, eating paleo for 12 hours, drinking 8oz of water before your coffee can all be wins. The point is to start winning and let the success build.  Create momentum. Execute on behaviors that are moving towards the goal of a healthy life. Start small, make a win, and keep that victory all day knowing that success breeds success.

The best part is that if you slip up one day, you get to start the next day trying to WIN TODAY.

The problem is, when most people get into a rough spot, they want to stop. They quit winning. They quit training, quit eating healthy, they stop and wait for life to be convenient enough to start fresh. Then they start over. Stop. Start. Stop. Start. This never really leads to any real progress towards the larger goal.

Next time you feel the stress getting to you, don’t stop. Keep going even if the training is boring. Keep winning, keep adjusting. If you have to change your goal change it, just make sure you are moving forward. Win today.


By |2019-04-10T08:53:35+00:00April 10th, 2019|Blog|

About the Author:

In addition to coaching, speaking and writing, Daniel offers private consulting for scientific solutions to training. Prior to the establishment of The Lift Lab, Daniel coached a variety of athletes at the division one, professional, and national level. Mr. Brown is proud to have obtained his MS degree in Kinesiology from the highly acclaimed Purdue University where he has been pursuing his PhD in Kinesiology and plans to never finish it. Mr. Brown currently holds a CSCS credential by the National Strength and Conditioning Association as well as multiple certifications by USA Weightlifting, including the illustrious National level coach distinction. If you would like to be coached by this idiot savant-- please email him directly at