You got this. Train smart, eat smart.

Most of you now know my description of the two opposing voices we hear during workouts – one whispering, “you’re going to fail…”, and the other voice simply saying, “YOU GOT THIS.”

After all these years, those two voices are still sometimes in my head when I train hard intervals, challenging sets, or heavy lifts. It’s taken mental fortitude to silence the negative voice – and I know it happens to other athletes, and maybe you too.

Focus on the positive voice, train smart and eat smart to get stronger and perform better. 

The negative voice in nutrition decisions will also undermine performance and health. “Not enough time to shop, prep, cook”.  The positive voice encourages smart choices, which can be really easy and delicious like the savory muffin recipe below.

Progress isn’t linear. It proceeds in steps – decisions are made in moments between progress and regression. Forward and back, sometimes sideways. As we go through the steps, achievements are won and failures occur. We learn from failure, and we benefit from effort.
Those two forces – the two voices are at work in regular daily life – one luring us into what we know (or what we think to be true), to be easy, familiar, safe, and the other voice inviting us to the difficult, unknown, with possible failure, but also great potential reward.

We can keep growing forever – as we get older, there are still delays, detours, and roadblocks, but self confidence grows with experience. Wisdom replaces self doubt.

In 1976 when I was 23, my mother read and recommended Passages: Predictable Crises of Adult Life, by Gail Sheehy. I wasn’t ready to read it at the time, but 30 years later I was when it was published again in the 30th anniversary edition. The author explores the two forces always in a battle inside us determining how much and how well we will grow.

It’s a choice to do the planning and work to nourish our bodies, and to get strong and stay strong through the passages of our lives. Give yourself the gift of challenging workouts a few times a week, learn to lift heavy, take walks and runs, move your body every day with purpose and intention.
Get the nutrients you need from delicious food. I like getting a lot of nutrition in a grab and go.
Here’s an easy, yummy muffin recipe. 15 minutes of prep, with 16g of protein. (Try for approximately 90g each day, or more depending upon your intensity and volume of training.)
cottage cheese muffin with bite
  • 1 lb turkey breakfast sausages removed from the casing
  • 4 eggs
  • ¼ cup milk
  • 1 cup 2% cottage cheese
  • 1 tablespoon olive oil
  • 1 tablespoon maple syrup
  • 1.5 cups all purpose flour
  • 2 teaspoon baking powder
  • ½ teaspoon salt
  • 3 cups chopped vegetables broccoli, spinach etc.
  • 3 green onions greens and whites sliced finely
  • 1 cup cheddar cheese shredded


  • Preheat your oven to 400F.
  • Remove the sausages from the casing and cook them in a medium skillet over medium-high heat until browned and no longer pink in colour. Set aside and allow the cooked sausage meat to cool.
  • To a large mixing bowl, whisk together eggs, milk, cottage cheese, olive oil and maple syrup.
  • To the same bowl, add all purpose flour, baking powder and salt. Mix well using a wooden spoon or silicone spatula.
  • Add your cooked sausages, chopped vegetables, green onions and cheese (I recommend leaving some cheese to add to the tops of your muffins).
  • Divide batter evenly between 12 muffin cavities, about 4 heaping tablespoon (one heaping ¼ cup) of batter per muffin. Top with additional cheese and bake for 23-27 minutes.

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