Don’t get stuck in a rut 

Get out of the rut!
Not everyone’s willing to put in the legwork to become the best that they can be. Some people simply settle for a healthy enough lifestyle, and some can’t even be bothered to do that.

Frankly, it’s each to their own, but the reality is that many of us are also feeling trapped; we struggle to take the next step, reaching out for anything that could help us go on.

You may not be able to be the best in the world, but we all have the power to be best that we can be. If you find yourself stuck in a rut and you’ve no idea how to proceed, what you must do is look within yourself. The solution to your predicament is not somewhere out there in the world, but inside you. You need to ask yourself “why?” – Why do you want to improve yourself? What drives you? If you are able to find that fundamental answer, then it’s your way out and onto the road to success.
You don’t have to rely on external factors when the necessary motivation is found within yourself – the motivation that allows you to take the pain required to reach your goals and end up where you want to be.

Start with why
That being said, finding the answer can be tricky. Let me tell you how I did it.
The knowledge base for training was poor around the parts where I lived. When I realised this, I wanted to change it. I wanted to help my fellow athletes perform better, to reach their goals.
I started out with a group of fifteen people before I launched To me, it was remarkably fulfilling to help other people chase their dreams. The website was essentially born of a desire to help educate people. Having finished an appropriate education, I began to write about what I had learned.
I expect there are more people out there, though, who are stuck in their training because they don’t know how to proceed. People that want more and are willing to work a little harder and take that next step. That’s where I come in. This is why I do it and why I don’t get stuck.

Best you can be
I’ve always said: “Be the best that you can be.”
Say you perform a sport of some kind. As you can imagine, there are some exercises that will help you improve in that sport, and there are some that are less suited to the task. You obviously want to do the right exercises for your particular sport. Doing so will increase your performance and make you better at it.
Don’t let anything stand in your way if you want something more, something bigger.
The harsh truth is that training incorrectly could potentially decrease performance instead of increasing it. For example, a sprinter wants to build muscles that are optimal for running really fast in short bursts. However, because they don’t have all the necessary information, they are thinking exercise is exercise, as do many people. So they decide to go for a 30-minute run.
Now, as a sprinter, you need your muscles to digest carbohydrates instead of burning them with oxygen, and by running for a long time you are adapting your muscles to the latter, which is not optimal. The purpose of Functional Basics is to provide you with this knowledge.
Head over to “” to learn how to increase your endurance and VO2max!

Right training
For the sprinter, running short intervals of 30 seconds, followed by a 30-second resting period is likely a better way to exercise.
Maybe you do a sport where you aren’t consistently running in a straight line? Then you might be better off running in a zigzag pattern. The more you tailor your training to suit the sport, the better you will be at it. You want to train for optimal performance!

Start the season brand new

Finally it is time to start your new training program for your next marathons or obstacle races.

It is a great idea that you in beforehand use your new shoes so that they get the exact fit before the race so that you don’t get blister on your underfoot. It is a huge deal to run with shoes with high quality. With these great shoes you are well prepared for the next season.

We have in our list below provided shoes for you that we highly recomend. Check them out below!


Shoes for OCR


Shoes for Running



From homeless to NFL

James Jones never forgot where he came from. To help them get back on their feet, he gives back to homeless families.

Obstacle course Spartan race

Fantastic motivational movie from an OC Spartan Race.

Join the movement and overcome your obstacles in order to improve as an individual.

Cerebral Palsy Can’t Stop This Bodybuilder

Cerebral Palsy Can’t Stop This Bodybuilder

Don’t let anything stand in your way!  This man is a great inspiration.

Michael Phelps

This is how Michael Phelps became the best

This is how Michael Phelps became the best

What are you willing to give up for the sake of your goals?

Michael Phelps is a role model for all athletes. The dedication and hard work he has put in is incredible!

He is considered to be the best swimmer of all time. All because he did what his competition wouldn’t or didn’t do.


How do we motivate ourselves to do things we are afraid of?

How do we motivate ourselves? It spins an awfully lot of videos on Facebook today about motivation. Today I received a video in my feed where a woman mentioned that the motivation does not exist. Every time we are faced with a decision we hesitate if we do not feel comfortable. And I can relate to this.

I have several times had a good idea, while just before I would say it I hesitated. Why is the thing I would have said important? It’s easier to just be quiet, right?

But what this sends is a signal that motivation does not exist. Because we still hesitate when we are about to say or do something, It does not help how motivated you are to say your opinion.

What then is the most important?

The most important thing is to have an informed why, why am I doing this? When I look at myself, I found a why in that I want to mediate training theory to people who need it, for them to have the opportunity to move closer to their optimal level.  And this helps me in the decisions I have to face something that is hard.

For it’s precisely the decisions that determine the direction of our direction in life,  If we think about it, we are only one decision away from a completely different life.  One decision from if I’m going to be married, one decision from whether I should leave home. One decision from if I’m going to drive fast on the freeway. Or one decision from whether I shall win or lose.

One decision…

Too often we choose what seems to be the simple way for us, not to have to take some tough decisions. This is a road that we will be better off to take. This is a way that allows one to slip through life with the decisions that someone else has taken for them.

When we get to performance in sports this is most important as there is none other than our self that can make these important decisions. And therefore it is important to learn to be uncomfortable. Yes, to learn. This is not something we are born with, but it is something we learn. And the same with all learning is to practice it several times. Failure is not defeat, on the contrary. It strengthens us for the next tough decision.

Win or disappear

Have you heard the saying before? It is partly a matter of fact, when it comes to strikeouts in some sports, but also a saying how important it is to dare to win. There is certainly a history of you reading this when you checked on a notification list for a competition and seen someone who is good and you have thought: oh well, that person is here. Then it is not so good for me today. I myself has thought it.

I would like to press hard on that it is absolutely not always the result that counts. But performance. What should I do today to perform as good as possible? What should I learn today’s that makes the training better for tomorrow? The thing I think is a contributing factor for not thinking like this is that you do not know what factors affect your performance.

If we had known all the factors, we had also been able to make the decisions that would have made our performance as good as possible. And to know what to focus your training on to be better the next time. For there is always something that affects our performance, positive or negative, that we can learn from.

What is it that has influenced you?

Examples of factors:

I am enough trained? How do you know if you are there? Stamina, endurance, strength. Arms, abdomen, legs.

Can I run a half a marathon fast enough? What is a good time per mile?

What preparations did I do before a race? Who’s there? Is everything packed, shoe laces, the right food for recovery.

Has anything around me disturbed my thoughts before a competition? Family / Relationships, a lot of work, tests in school.

There are a variety of other factors, but I think you are with me in my though when it comes to this part. If we can pinpoint what hampered our performance we have greater opportunities to influence it to the next time.

And as you are aware of the decisions you have made have been right for you, you have done something that you did not dare previously, you tried and failed but you feel that it was okay. You have then instead increases the motivation to continue. Which also increases the confidence in what you do and the feeling that you are on the right path strengthens one to dare to win.

Link to a great video regarding this topic

Mel Robbins

Mel Robbins, why motivation is garbage

See also:


Principle of load and recovery