Change, learning new skills or overcoming fears take time. We embrace the process and enjoy the journey. Don’t try to rush the progress you’re trying to make. Just put in time and effort and you’ll see results.

Each and every one of us is different. We have different genetics, different histories and different daily lives. Therefore each of us will see different results from our efforts in eating better and training hard. The thing we can be sure of is that if we put in the effort we will see results.


One of the many reasons I like Beyond the Whiteboard is that you can easily see progress in the data that you track. This makes it possible to see your results no matter what they are. It might be loss of weight, loss of body fat or a heavier push press. You may want to lose weight but instead increase your deadlift. Progress is progress and we don’t necessarily get to choose where it comes from.

When putting in the work, change will inevitably happen. You need to be open to seeing those changes and see your entire fitness journey and not just the specific goal you want to reach at this moment. Yes, keep working your weaknesses and reaching for those goals but don’t lose sight of all the changes you’re making.


Handstand Push-ups (HSPU) are my nemesis. Really, any sort of upper body pressing but HSPU’s are the worst. They’ve always been a challenge as I was afraid to be upside down. It took me years to get over the fear of being in a handstand. But through working the HSPU progression I’ve gotten better. I still lack much of the strength to do a lot of reps but I’m able to get through workouts with Rx HSPU’s now.

There are a lot of cool/sexy movements in CrossFit. Each one has a learning curve and it takes time to get proficient in these movements. Each one also has a progression to getting better. These progressions are important in training your body how to move properly. If we aren’t patient in working the progression and putting 100% effort into correcting our movement patterns we’ll never master the movement. Don’t be in a hurry to do the sexy movements poorly. Instead, work hard on doing the simple movements with excellence and in time the sexy movements will come more easily and you’ll be more successful.


One of the most common fears I see in CrossFit is box jumps. Typically it’s with female athletes but not always. For me, I get scared loading up a heavy back squat or trying a heavy clean and jerk. Conquering these fears takes time and recurring exposure to them. Everyone can jump on a box but you won’t realize what you’re capable of until you try it. Building confidence with things we’re scared of takes a lot more time than in things we are not afraid of.

Living in fear makes you stronger. It makes you more capable of tackling unforeseen challenges in life. You don’t gain that ability by aways avoiding the things you’re afraid of, you have to face your fears and don’t let them win. Celebrate each and every victory over your fears, and place yourself in those uncomfortable situations more often. You’ll be a better person for it.

Most of us aren’t training for a specific date. We don’t have an end goal when we no longer need to care about our health. This is a life long endeavor so sit back and enjoy the ride. Release yourself from the pressure of unrealistic expectations and just do the work. All you have to do is show up and do the work.