Why You Want to Be an Athlete

why you want to be an athlete
an athlete’s core is mental strength

How Identifying as an Athlete Improves Your Life: The Mind Body Connection at Its Best

Being an athlete allows you to go after what you want. This is why you want to be an athlete. The stories you tell yourself are the thoughts that fuel your decisions. The decisions you make every day lead to the actions that shape your life. By strengthening your identity, you can improve the trajectory of your life.

Sometimes the story you tell yourself is full of self-limiting beliefs. You can try to change each thought and emotion over time. If you want to change negative thought patterns focus on your identity. It’s a shortcut that can bring about quick positive change.

Your new identity will override perceived shortcomings, and replace them with beneficial behaviors. Best of all, you will begin to exhibit these positive characteristics automatically. If you have the identity of a cat, you are not going to bark, eat bones or look for fire hydrants.

One identity which benefits every area of your life is that of an athlete. Having an athlete’s mindset makes you a healthier and better version of yourself. Here are a few reasons why.

What It Means to Be an Athlete

1. Athletes are driven. You have a desire to win and to achieve great things. You set goals and always do your best.

2. Athletes are focused and self-disciplined. You have a growth mindset, knowing that you can always get better through hard work and that hard work pays off. You have a good work ethic because you know that consistent practice leads to success.

3. Athletes find a way to make it happen no matter the challenge. You have the mental toughness to dig deep and persevere. You can overcome any obstacle because you never give up.

4. Athletes are more relaxed and content. You manage stress well, and are less likely to be depressed or anxious. Working out releases endorphins which make you feel good. This makes you calmer, happier and more even tempered.

5. Athletes are more confident. Confidence is beneficial in the workplace as well as in relationships. It makes you a better leader and a happier person.

6. Increased blood flow to the brain gives athletes cognitive advantages. You have better memory, concentration, creativity and problem-solving skills.

Life isn’t always easy but being an athlete teaches you that you can do hard things. The Health Coaches at Golden Home Fitness can bring out your inner athlete. Whether you’re just starting out or you need to up your game, we can help. We will put you on the right path and help you continually improve. For your free Golden Home Fitness in-person or virtual workout click here.

Get in Shape for Summer of 2020

Let’s get in shape for the summer of 2020.  After everything we’ve gone through this Spring, we deserve a fantastic summer.  Let’s make it happen! 

Here’s our game plan to get in shape for the summer of 2020:


  • Establish a soothing bedtime ritual and shoot for seven to nine hours per night.


  • Periods of fasting allow your digestive system to rest, and speed up your metabolism.


  • Cross-training lowers your risk of injury and boredom, and challenges your body more.  It’s a great way to get in shape for summer of 2020.


  • It’s not drudgery or a chore, it’s a challenge, and you say “bring it on!”


  • If you slip up, just get yourself right back up to speed, and remember why you started.


  • Let your friends and family know about your goals and successes so they can support you.


  • High Intensity Interval Training will speed up your fitness gains so you can get in shape for Summer of 2020.


  • Foods like donuts, bagels, pizza, chips and ice cream are not your friends, limit them.


  • Instead of drinking or eating out, try a Golden Home Fitness Group Training or Fitness class together.


  • Foods like salmon, spinach, avocado, eggs, almond butter, olive oil and nuts are great choices.  Options are limitless, find your faves.


  • Fiber helps keep you feeling full, is good for digestive health, and has many added health benefits.


  • Keep healthy foods on hand and, if you’re really serious, consult a Golden Home Fitness Personal Trainer to ensure you get in shape for summer of 2020.


  • Purchase a new bodycon outfit, get a massage, go to a concert or watch your favorite movie.


  • Love yourself throughout the journey and learn to enjoy the process of getting in shape.


  • It reduces appetite, gets rid of waste, prevents water retention and boosts your metabolism!


  • Music will motivate you and make you work harder, especially if it’s upbeat and positive.


  • Taking recovery days, and practicing meditation or yoga are good ways to manage your stress.


  • Target your abs with planks, sit-ups and bicycles, keeping your abs in as you do the exercises.


  • Every day you are one step closer to your goal, and your chances of getting in shape for summer of 2020 are skyrocketing!


NPR.ORG;  Shape.com;  lifehack.org;  huffingtonpost.com.olden 


Productivity Hacks You’ve Been Missing: Exercise at Home

There are a seemingly endless number of productivity hacks with a range of efficacies streaming through our feeds daily.

One dramatically underutilized tactic is exercising at home, and here’s why: the benefits of exercise are well established, and nearly everyone you talk to says they should use more, but few do.

Why is this? Read on to learn more.


For many, the answer is time.

Even more significant than the number of people who say they should exercise more are people who want more time in the day.

People want more time to sleep, more time to spend with their kids and spouse, more time to take that class they keep talking about, more time to go out and do fun activities, more time to work on their business, and on and on.

Productivity Hacks and Time Savers: Exercising at Home

So where does exercising in-home come in?

Hopefully, you have a safe place to sleep at night, and if you work a typical 9-5 type job, you’ll be at home both before and after work. If you have a non-traditional work schedule, then you may have other parts of the day at home.

By fitting in an exercise habit where you already are every day (and that day-to-day consistency is the most important part) you move closer to your own golden mean of well-being.

Since you have your shower, clothes, water, and food all right at home, you cut back dramatically on the total time dedicated to the process of exercise.

That process includes commuting to a fitness center, planning your outfit for at the gym and after, bringing shower gear and showering, changing, refilling water, going to the smoothie bar, chatting with other members… you get the picture.

Going to a traditional gym can be incredibly inefficient, and for most people who want to feel better, and look better, is unnecessary.

A Quick Note

It’s worth noting that for many, the social component is essential, and a big reason why they like going to the gym. For the vast majority of Americans however, the gym is the last place they want to spend their socializing time, and when they do try to go every January for their next health kick, it just doesn’t work.

A million excuses come up, and it’s not necessarily that they were weak-minded, didn’t want it bad enough, or some other “self-help” industry jargon.

It’s possible the process of going to the gym just didn’t fit their lifestyle, and by cutting out the inefficiency and finding a better and more sustainable solution for them, they could actually change their lives in a productive and empowering way (but I digress, that’s for another day).

“Going to a traditional gym can be incredibly inefficient, and for most people who want to feel better, and look better, is unnecessary.”

Starting Healthy Habits

Our Director of Training at Golden Home Fitness, Coach Mike Urso, often references in our wellness workshops at luxury residential communities that only 6% of the American population is meeting five habits linked to health and well-being:

  • Maintaining a healthy weight
  • Not smoking
  • Drinking in moderation or not at all
  • Getting 150 minutes per week of moderate exercise or more
  • Getting at least 7 hours of sleep or more on average

Not mentioned on this list, but often featured on other indices of health, is social capital, or having positive relationships with other people in our life and relatedness to the world around us.

It can seem like a cruel Catch-22 where you can choose to get the sleep you need but skip the exercise, or you can sacrifice sleep to get the exercise; then add in trying to get both while making time for family and friends?

Most people would think it more likely to see a yeti vacationing in Aruba than maintain all those areas for very long!

Keep Pushing Forward with Productivity Hacks (and Some Help from Us)

It doesn’t have to be that way! In other articles in the Golden Home Fitness resource library, we’ve discussed how to make the most of your particular situation, including:

  • Productivity hacks
  • How to get yourself in the right mindset to exercise at home
  • How to get an effective workout with minimal or no equipment
  • How to go about equipping your home if you want more of a home gym
  • And more.

I’ll be writing more on this so stay tuned but know that the elusive lifestyle of your dreams (and for optimal physiological and psychological function) can be within your reach, and exercising at home may help you move closer to your golden mean for a live well-lived.

Written by Will Hansen, NSCA-CPT, Golden Home Fitness Director of Operations. Originally published on LinkedIn and Medium and republished with permission.

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Linked Resources



While most of us don’t purposely ingest bug repellent or Drano, we may very well be putting things in our body which are detrimental to our health. Here is a cheat sheet of foods we want to AVOID for good health, as well as for weight loss or weight maintenance:

ADDED SUGAR (cane sugar, high-fructose corn syrup, brown sugar, confectioner’s sugar, Maltose, Dextrose, rice syrup, molasses, caramel).

HIGHLY PROCESSED FOODS (crackers, cookies, cakes, pies, biscuits, muffins, white bread, white rice, regular pasta, ice cream and most dry cereals)

           TRANS FATS (fast food, fried foods, doughnuts, creamer, margarine, vegetable shortening, refrigerated cinnamon rolls, frozen pizza)

PROCESSED SOY (found in many protein powders, nutrition bars and diet foods)

SUGARY DRINKS (such as fruit juice, soda, diet soda, sports drinks, cocktails) dates or celebrations instead of mealtime ones;  explore new activities such as indoor climbing, spinning, hiking or dancing;  play tickle tag with your kids;  park further away at Golden Home Fitness can get you on the fast track to an active lifestyle.


Fit quality workouts into your weekly schedule;  plan active meetings dates or celebrations instead of mealtime ones;  explore new activities such as indoor climbing, spinning, hiking or dancing;  play tickle tag with your kids;  park further away from where you need to be;  take the stairs instead of the elevator.  The Health Coaches at Golden Home Fitness can get you on the fast track to an active lifestyle.


Money-hungry corporations will continue to manufacture caloric fake foods containing obscene amounts of sugar, trans fats, and sodium.  These foods can be tempting until you realize they are robbing you of what you really want:  to feel energized, focused, and more than able to tackle your passions.  Fortunately for us, the world is also full of delicious and nutritious real foods which will keep us full, satisfied, happy and healthy.  Why not explore new ways to nourish your body:  eat a rainbow of colorful fruits and vegetables, try a new type of cuisine or a new way of preparing your favorite flavors, experiment with spices, and find what fuels you best. Why not think of rather than tasty poison. 

Here are some of the almost  infinite HEALTHY FOOD CHOICES you can make:

VEGETABLES:  spinach, brussel sprouts, broccoli, cauliflower, carrots, beets,peppers, onion, garlic, tomatoes, romaine lettuce, eggplant, peas, edamame, mushrooms FRUITS: blueberries, strawberries, raspberries, blackberries, grapefruit, acai, sour cherries, berries, melons, pineapple, bananas, coconut, apples, oranges, lemons, limes, pears, grapes, figs

PROTEIN: (ideally Organic, free range, cage free, Omega-3 containing, pasture raised, wild caught, or grass fed):Beans (red, kidney, garbanzo, black, pinto),  fish (such as salmon, tuna or sardines),  Eggs, Cheese (Parmesan, Feta, Goat cheese, Neufchatel), Yogurt (with no added sugars), Shrimp, Oysters, Lobster, Crab, Mussels, Clams, Wild Game, Chicken, Turkey, Beef, Pork, Tofu

HEALTHY FATS: avocado, extra virgin olive oil, nut butters, coconut oil, nuts (walnuts, pistachios, almonds, macadamias, cashews)

STARCHES AND GRAINS: quinoa, sweet potatoes, oatmeal, whole grain pasta, brown rice, whole grain bread (such as ezekiel bread), Amaranth

MISCELLANEOUS: 70% dark chocolate, apple cider vinegar, chia seeds, flax seeds, fermented foods (kimchi, sauerkraut, kefir), green tea, WATER (lots and lots of it!)


Put 7 to 9 hours of quality sleep per night at the top of your priority list.

Here are some tips for improving your sleep:   figure out where your teens are and touch base with them BEFORE you go to bed;  accomplish as much as you can during the day so you are satisfied by the day’s end;  stick to the same sleep schedule every day of the week;  don’t do difficult or draining tasks such as taxes right before bedtime;  find a soothing way to wind down (such as a warm bath or reading);  exercise during the day;  keep your room light and noise free and 60-67 degrees;  write down a to-do list or mental purge prior to bedtime so you can discard distracting thoughts;  limit alcohol and heavy meals in the evening; don’t smoke before bed (or ideally ever).


Have a plan for your year, month, week and day;  learn to think of problems as challenges that will make you stronger;  exercise;  get regular massages;  give meditation a try;  practice yoga;  find activities that refuel you by relaxing your mind such as reading or writing in a journal;  ask yourself what the true cause of your anxiety is — if you’re a procrastinator think of the first step to take to get the ball rolling; don’t be so hard on yourself –change negative self-talk to personal encouragement;   have a sense of humor –life is full of mishaps which will eventually turn from a headache into something you can joke about;  and remember that you have survived 100% of your toughest days.

No one is perfect but if you arm yourself with the right information, you will be able to: reduce or maintain your weight;  look and feel younger than your age;  and reduce your risk of getting a chronic disease such as Heart Disease, Cancer or Diabetes.  A happy, peaceful, healthy life is yours for the choosing.  We hope these tips will get you on that coveted path to wellness.


  1. Toxins and Sugar:  healthline.com
  2. Trans Fats:  WebMD.com;  heart.org (American Heart Association)
  3. Soy: health.harvard.edu;  Well&Good.com
  4. Fermented foods:  healthline.com
  5. Cheese: thehealthy.com
  6. Sleep: SleepFoundation.org (National Sleep Foundation)