Coffee Talk 7.0

Sunday Coffee Talk 7.0

Quotes, Tips, Motivation, Workouts, and More

The Olympics are now in full swing and I am loving every second of it. It is just so cool to watch the best athletes in the world compete against each other. Just watching makes you want to get better and get after life more than ever before! Make this week the best week of your life, getting better each day and moving closer to your goals.

Quotes for the Week:

In honor of the Olympics, I thought it would be appropriate to pull some quotes from former and current Olympic athletes. Take a look:

  • “For me, I’m focused on what I want to do. I know what I need to do to be a champion, so I’m working on it.” -Usain Bolt (Track and Field)

I absolutely love watching Usain Bolt run and compete. I could only imagine what it would be like to say “yeah, I am the fastest person in the world!” That is just crazy to think about. That statement would not hold true for him however if he didn’t work for it. Usain works incredibly hard and is focused to stay on top.

He has said that many consider him a legend, but he feels he cannot be considered a legend until he has defended his Olympic titles. We should always be pushing for more and always try to get better. Whether this means trying to stay the fastest person in the world or getting more healthy for the future, always be improving!

  • “I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.” -Michael Phelps (Swimmer)

Mindset is key in anything that you do. If you are not dedicated, focused, and committed it is going to be very hard to achieve any of your goals. It doesn’t matter if you have the best workout plan and nutrition plan in your hands, if you don’t have the mindset to put it into action it will be very tough to get the results you desire.

As my coach used to tell me before games, you have to “get your mind right.”

  • “Staying healthy and consistent is paramount.” -Shawn Johnson (Gymnastics)

You have heard it stated before that consistency is key to getting in shape and getting healthy. You must start putting in a consistent effort each day if you want to achieve your goals. If you are just starting out, make the consistent effort to workout three days a week and eat healthy 80-90% of the time and watch as you start seeing incredible results.

Workout of the Week:

This is a workout I enjoy doing on an “off” day or a day that I don’t have much time to workout. It consists of five exercises and will be done in a “ladder” format:


Bodyweight Squats
Kettlebell Swings

For round one you will do ten repetitions for each exercise. After finishing 10 reps of each, you will move on to 9 repetitions for each exercise. Once you finish nine, you will move to eight, then to seven and so on until you reach one repetition.

Once you finish one rep for each exercises, you will take a one minute break then cycle back up. For round two you will start with one repetition of each exercise then move to two then three and so on all the way to ten repetitions. Once you finish your tenth rep of each, you are finished.

This workout doesn’t seem too tough in the beginning but it gets to you by the end!

Motivation for the Week:

  • “We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” -Jesse Owens

If you want to achieve your goals, do exactly what this quotes says… Enough said!

Stay Tuned…

I have more YouTube videos coming your way this week, a great article about “high reps vs low reps”, and more. You will not want to miss what I have for you this week so be sure to check back!

Enjoy the week and the Olympics! Can’t wait to see great progress this week…

Questions or Comments?
I would love to hear your feedback below!

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