I was asked to write about what I have learned from keeping a Performance Journal - this is that. I have been keeping a Performance Journal for about eight months now. I have never been someone who journals, but I am finding real value in it. I am also learning that consistency is key, just as it is with almost anything worth doing. My Performance Journal has primarily centered on pistol shooting, training and competition. More recently, it has begun to include other areas of my life, particularly fitness and mental management. My goal is to eventually journal consistently about everything I am working to improve, whether that is shooting, fitness, self-defense training, building cigar box guitars or wood carving. I am not there yet, but it is like me to keep working until I am. Here are the three most important things I have learned. 1. I am harder on myself than I realized. My journal revealed far more negative self-talk than I expected. Some would argue that there should not be any, and I am beginning to understand why. Recognizing this pattern led me to Mental Management and Lanny Bassham’s book, With Winning in Mind, which I have now read about five times. I am learning that what I think, say and write directly shapes my self-image, and my self-image directly affects my performance. I have also learned the power of affirmations. If I believe something, say it and write it often enough, it begins to become true, whether it is something I want or not. That makes the words I use about myself matter. I am learning to move on from the failed attempt, the one bad shot or the repetition I could not complete. Those moments are information. They give me something to learn from, but they do not define me. You do not learn much by standing on the summit of Mount Everest. You learn from the climb. 2. Consistency is key. According to the Big Five personality assessment, Openness is by far my strongest trait. That serves me well because I am naturally drawn toward the ambiguous and unknown. I enjoy learning, exploring and solving the next big problem.

Hey everyone, I'd really appreciate some honest feedback on my website. It's currently in German, but maybe you can still get a feel for the structure, layout, and overall user experience. If anything feels confusing, missing, or just "off," I'd love to hear your thoughts. https://phildynamics.com/ Thanks in advance—I really appreciate your time!

Which cover photo do you like the most for my new book Fight Ready. Comment 1 or 2

It’s been some time since I’ve posted. Been doing the family bonding thing. Important. Back in the gym today. Still struggling with getting enough protein in my body. Thinking about prepping meals for the week. Anyone doing this and can pass on some pointers?. Sounds like a lot of work. 🙏

Hello everyone! My name is Igor and I work as a Personal Trainer, Strength & Conditioning Coach. I specialize in strength development, functional training, sports performance and working with athletes and recreational athletes, with multiple certifications in the fields of training, nutrition and conditioning. I am glad to be part of this community and look forward to sharing knowledge and experiences with colleagues.