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How Bad Do You Want It?

Mastering the Psychology of Mind over Muscle

by Matt Fitzgerald

Matt Fitzgerald is a journalist, coach, sports nutritionist, and author of more than 20 books. In this book, he walks us through the different scientific perspectives on how to tap into our latent potential with a deep dive into what’s known as the “Psychobiological Model.” It’s a super-engaging look at some ridiculously inspiring elite athletes and how they mastered their minds to do some extraordinary things. Big Ideas we explore include a quick look at the psycholobiological model (see: sub-title of the book: Mastering the Psychology of Mind over Muscle), the fire walk of life (how far do you get to your wall?), the psychology of pain (brace yourself!), perfectionism (vs. optimalism), the audience effect (eyeballs = better performance), motivation (= the strongest influence) and Steve Prefontaine's approach to crushing it ("Bring it on!").

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endurance mental training Sports

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Elite Minds

How Winners Think Differently to Create a Competitive Edge and Maximize Success

by Dr. Stan Beecham

Stan Beecham is a sports psychologist who has worked with many of the world’s elite athletes. As per the title of the book, he tells us that it’s their MINDS that make the difference in sustained high levels of performance—creating a competitive edge and maximizing success. Big Ideas we explore include your case of mistaken identity (you're greater than you think), the curse of perfection (remember to play poorly well), the true meaning of the word "compete" (= "to strive WITH" not against) and of the word "contest" (= "to make a promise"!) your ultimate opponent (fear!!) and the ultimate question: To go or not to go (Answer: GO!!!).

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Relentless

From Good to Great to Unstoppable

by Tim S. Grover

Tim Grover was Michael Jordan’s trainer and, basically, his mental toughness coach. Kobe Bryant’s as well. And Dwayne Wade’s. And... Well, a ton of other elite athletes. He’s one of the world’s top mental toughness coaches and this book is, as per the sub-title, a manual on how to go “From Good to Great to Unstoppable.” Big Ideas we explore include: relentless commitment (vs. "Meh, good enough"), Do. The. Work (eat frogs and dominate), Pressure (pressure, pressure! BRING IT ON!), the source of true confidence, greatness math (remember: effort counts twice; just ask Michael Jordan and Jerry Rice), and turning your dreams into reality (ready?).

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Win or Learn

Gregor and Me: A Trainer's Journey

by John Kavanagh

John Kavanagh is one of the best MMA coaches in the world. He runs Straight Blast Gym Ireland and has been coaching the superstar Conor McGregor—one of the best MMA fighters in history—since the day he got into MMA and arrived in his gym. John was also Ireland’s first MMA fighter and its first Brazilian jiu-jitsu black belt. Plus, he’s a down-to-earth, humble guy. This is his inspiring story about his journey to the top and it reads like a case study in the growth mindset and grit. Big Ideas we cover include the fact that “Win or Learn” is literally THE PERFECT mantra for the growth mindset, Conor's path from welfare to $100m, the goldfish-bowl effect (need to hop out of your bowl?), standing up and falling down (and then getting back up!), loving what we do as the secret sauce to awesome (science says!!) and remembering that there's no easy route to any destination worth getting to.

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Peak Performance Sports

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Go Long!

My Journey Beyond the Game and the Fame

by Jerry Rice

Jerry Rice is the greatest NFL wide receiver of all time. You might also know him from his Dancing with the Stars awesomeness. And, perhaps most importantly, he seems like a really good guy—committed to being a role model and expressing the best version of himself in everything he does. I always knew Jerry had an extraordinary work ethic and I thought it would be fun to hear about his journey in his own words. And, here we are. Big Ideas we explore include: Jerry on fear (you might be surprised how much fear drove his success), the voices in his head (that wisely said, "Never quit!"), growth and grit (Jerry is a poster child for the science of both), how to practice (hint: the way you want to play), what he did after breaking the all-time touchdown record (hint: showed up for training the next day THREE hours before everyone else), and the best you (that's what we're chasing!).

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Excellence Mental Toughness mental training Sports

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The Endurance Handbook

How to Achieve Athletic Potential, Stay Healthy, and Get the Most Out of Your Body

by Dr. Philip Maffetone

Phil Maffetone is a brilliant, iconoclastic philosopher-coach. He’s one of the best endurance coaches ever and has been advocating a fat-burning approach to ultra-endurance for decades. The sub-title to this book captures the essence of all his work perfectly: “How to Achieve Your Athletic Potential, Stay Healthy and Get the Most Out of Your Body.” This "Endurance Handbook" is basically an abridged version of "The Big Book of Endurance." As I was shining a flash light into all the nooks and crannies of Maffetone’s brain that I could find (hah), I kinda thought of these two books as a sort of parallel to Epictetus’s "Discourses" (the “Big Book”!) and "Enchiridion" (the “Handbook”!). Big Ideas we explore include Rule #1 (first, do no harm!), Rule #2 (build your aerobic base!), the importance of fat burning (and how to build it), the #1 pro tip (ELIMINATE SUGAR!!!), body economy 101 (uncapping your athletic potential), and winning the ultimate endurance race: life (see you at 100!).

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movement Peak Peformance

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1:59

The Sub-Two-Hour Marathon Is Within ReachHeres How It Will Go Down, and What It Can Teach All Runners about Training and Racing

by Dr. Philip Maffetone

Phil Maffetone is one of the greatest (if not THE) greatest endurance coaches ever. He’s coached everyone from the best triathlete in history (Mark Allen) to some of the best race car drivers (like the Andretti brothers). He even toured with The Red Hot Chilli Peppers as their wellness coach and helped Rick Rubin Optimize his life. This book is a fun look at Maffetone’s perspective on how to go about breaking the elusive 2-hour marathon. As he says in the sub-title, it’s all about “how it will go down” AND “what it can teach all runners about training and racing.” If you’re a marathoner, this might be the perfect way to get introduced to Maffetone’s core ideas. I loved it as another way to drill Maffetone’s core ideas into my mind and training methodology. It’s basically a holistic look at all the marginal gains we can apply to reach our running potential. Big Ideas we cover include a quick look at just how fast a 1:59 pace is (sub-4:35 min mile for 26.2 miles = CRAZY fast!), the importance of the MIND in hitting the target, why AEROBIC speed is so important (plus, what it is and how to train it), the ideal training schedule (is super dynamic and personal), how to run properly (hot coal technique!), and balancing the catabolic + anabolic phases of training.

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movement Peak Peformance

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How Champion's Think

In Sports and in Life

by Bob Rotella

Dr. Bob Rotella is widely recognized as the world’s leading sports psychologist. He’s coached everyone from basketball stars like LeBron James to rock stars like Seal. The golfers he’s coached (including greats like Rory McIlroy) have won an astonishing 80+ major championships. Want to know how champions think in both sports AND life? Well, here you go. Big Ideas we explore include the importance of going for "exceptionalism" (by definition, to be great/a champion you need to be an "exception" to the norm so...), a message from God (key takeaway: focus on the process, results are all good), train it and trust it, enthusiasm (it's the catalyst of champions), how to create your own reality (hint: don't do what average people do), and how to win the ultimate game of life.

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Excellence Mental Toughness Sports

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Chasing Excellence

A Story About Building the World's Fittest Athletes

by Ben Bergeron

If you’ve ever worked out at a CrossFit gym and/or watched the Reebok CrossFit Games, you know that the absolute best CrossFit athletes are absolute beasts. Well, Ben Bergeron has been the coach behind six world championships. This book is his inspirational, wisdom-packed (!!!) look at how he coaches greatness told through the lens of the 2016 Games in which his athletes (Mat Fraser and Katrín Davíðsdóttir) BOTH won. (Think about that... He coached BOTH the men’s and the women’s champions. <- That’s amazing.) My copy of the book is r i d i c u l o u s l y marked up. The book is OUTSTANDING. Big Ideas we explore include: Committing to excellence (vs. "Meh, I'm good enough."), the 12 character traits of a champion, grit (how's yours?), positivity (selection attention + confirmation bias), embracing adversity (overload and get stronger!), and acting like a champion NOW.

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212° The Extra Degree

Extraordinary Results Begin with One Small Change

by Sam Parker, Mac Anderson

212°. It’s that extra degree where all the magic happens. Over 1 million people have enjoyed this super-short look at a super-powerful concept. Big Ideas we explore include a quick look at the importance of turning up the hear and initiating something called “activation energy,” how the little things matter and can be measured in Olympic gold, finding your ONE Thing, pruning diversions and going for the second mile, “and then some” style.

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commitment Energy greatness Motivation Peak Performance

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How to Develop Self-Confidence & Influence People by Public Speaking

by Dale Carnegie

Before Dale Carnegie wrote How to Win Friends and Influence People, he wrote this book. In fact, back in the day, one of the things Carnegie was best known for was his ability to help people develop their leadership skills by becoming great speakers. This book is a distillation of the training manuals from his classes. As with How to Win Friends and How to Stop Worrying and Start Living, this book is quick-reading, super-practical, and entertaining (especially if you get a kick out of the early 20th century style like I do). Big Ideas we explore include: The Big 4 of Optimizing your speaking, the importance of “reserve power,” the secret to good delivery, your most precious asset as a speaker, how to gesture and the importance of magnetic vitality.

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confidence connection Speaking

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Harry Potter and the Goblet of Fire

by J. K. Rowling

Welcome to Harry Potter #4. It’s time for the Quidditch World Cup, the Goblet of Fire, and the Triwizard Tournament. And... Voldemort’s back. Emerson and I had fun hammering through this 752-page tome a little every night. Even just picking up the book and asking him how we’d get through it was a lesson in breaking down big goals into bite-sized small wins! Big Ideas we explore include: The commitment with which you need to enter your name into the Goblet of Fire, two quick tips on how to win a battle with a dragon, how to deal with critics, the magic of the Pensieve (and the fact you already have a magic wand), embracing our complexity Dumbledore style and the power of courageously confronting reality.

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courage Female Author Fiction Harry Potter

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Breathe In, Breathe Out

Inhale Energy and Exhale Stress by Guiding and Controlling Your Breathing

by James E. Loehr, Jeffrey Migdow

This is the fourth book of Jim Loehr’s we’ve featured so far. Written in 1986, it’s a bit old school (gotta love references to VHS tapes) and it’s currently out of print but I found it in our home library (Alexandra bought it over a decade ago) and I figured it would be perfect as part of my prep for Optimal Breathing 101. It didn’t disappoint. Big Ideas we explore include: how to breathe for maximum achievement, 7X-ing your oxygen, how to drop the impatience (+ a Johnson family practice), alternate nostril breathing and the key to peak performance.

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Head Strong

The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks

by Dave Asprey

Dave Asprey is a fascinating guy. He’s a professional bio-hacking machine whose publicly-stated goal is to live to 180. We covered his last book called The Bulletproof Diet and our kitchen’s pantry is filled with a bunch of his Bulletproof products. In this book, he unveils his best bio-hacks for, as the sub-title suggests, “activating untapped brain energy to work smarter and think faster.” Big Ideas we explore: Your brain on energy, kryptonite dust (what’re yours?), mitochondria (one QUADRILLION!), EZ water (how to drop into that spot between a gas and a liquid), and junk light.

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Brain Energy Fundamentals Mitochondria

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Coaching the Mental Game

Leadership Philosophies and Strategies for Peak Performance in Sports and Everyday Life

by H.A. Dorfman

Harvey Dorfman was one of the world’s leading mental training experts. Major League Baseball described him as a “pioneering sports psychologist.” He earned World Series rings as the mental skills coach for both the Oakland A’s and Florida Marlins. In this book, he covers the A to Z of mental discipline. Big Ideas we explore include Carpe momentum (seize the task at hand!), the peak performance cycle (approach + results + response), the blind men (and their elephant), and Percussus Resurgo (“Struck down. I rise again!”).

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The Checklist Manifesto

How to Get Things Right

by Atul Gawande

Atul Gawande is a surgeon, writer, and public health researcher. He’s also an extraordinary, best-selling author of a number of books. Short story: Want to get things right? Use a checklist. Sounds too silly to work but… It does. Period. Big Ideas we explore include two reasons we err (ignorance + ineptitude), what to do about it (checklists!), how to reduce your Masterpiece Day mortality rate by at least 47% (checklists!), why Van Halen doesn’t like brown M&M’s (checklists!), and your Big 3 Keystone Initiative (checklist!).

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Discipline Fundamentals Habits productivity Top 101

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Peak Performance

Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

by Brad Stulberg, Steve Magness

Brad Stulberg is a writer focused on health and the science of human performance. (Amy Cuddy calls him her favorite health and science writer.) Steve Magness is a coach to some of the top distance runners in the world. Together, they’ve written a super-engaging, quick-reading book on how to pursue growth in a healthy, sustainable way—aka, without burning out. Big Ideas we explore include the secret equation of sustainable awesome (Stress + Rest = Growth), just-manageable challenges, the iPhone Effect Part 3 (aka how to decrease your productivity in one step!), the optimal work/rest ratio, and the paradoxical twist of fulfillment.

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The Art of Learning

An Inner Journey to Optimal Performance

by Josh Waitzkin

Josh Waitzkin is an extraordinary human. Ever heard of the movie Searching for Bobby Fischer? That’s the story of Josh life. Literally. After a childhood and young adulthood spent dominating chess, Josh then went on to master Tai Chi and became a World Champion. But what he REALLY became was a master of learning and peak performance. Big Ideas we explore include the two approaches to leaning, the downward spiral (what it is and how to avoid it), honoring your unique disposition, investing in loss, knowing your goal (decent, good, great, among best!), the power of stress and recovery and the ultimate secret of mastery.

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The Brain Warrior's Way

Ignite Your Energy and Focus, Attack Illness and Aging, Transform Pain into Purpose

by Daniel G. Amen, M.D., Tana Amen

Daniel Amen is a ten-time New York Times bestselling author and the Washington Post has described him as the most popular psychiatrist in America. Tana is also a New York Times best-selling author (The Omni Diet) and a leading fitness expert who holds black belts in both Tae Kwon Do and Kempo Karate. Together, they’ve written a passionate, inspiring book on how we can, as the sub-title suggests, ignite our energy and focus, attack illness and aging, and transform pain into purpose. Big Ideas we explore include why to become a brain warrior, a check in to see if positive thinking is killing you, the #1 strategy to live long, top 10 nutrition tips, why cheat days are not smart, and the power of community to Optimize.

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Maximum Achievement

Strategies and Skills That Will Unlock Your Hidden Powers to Succeed

by Brian Tracy

As with all of Brian Tracy’s books, this one is ridiculously packed with wisdom. He wrote it 25 years ago (25 years into his journey as a teacher). It’s based on a training program he created called The Psychology of Achievement that he taught to 1 million+ people. It’s a dense, 350-page encyclopedia of Big Ideas to help us jumbo crush it. Big Ideas we explore: the 7 ingredients of success, the Law of Substitution, mining your acres of diamonds, 7 questions that can change your life, moving from positive thinking to positive knowing, treating excusitis, and the secret sauce of achievement (hint: it’s love).

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20th Century Classic soul Spirit Top 101

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