“courage is rightly considered the foremost of the virtues, for upon it all others depend.” – Winston Churchill

but what is Courage?

“courage is resistance to fear, mastery of fear — not absence of fear.” – Mark Twain

everyone is afraid of something. surround yourself with positive people and your resistance to fear (courage) will get stronger

Make It As Clear As Possible

“if you don’t have a clear idea of what you want, you end up getting something else.” – Goals! (248)

what is it that you want? what does it look like? how will you feel once you get it? how will you react once you get it? who will you share it with once you get it?

visualize it and make it as clear as possible. what do you want? now visualize what it will look like and what it will feel like. go get it!!

ps – you can’t hit a target that you can’t see

How Much Water?

These are based on the intensity of your workouts:

  1. Sedentary = 2 Liters a day
  2. Moderate = 2.5 Liters a day
  3. Heavy = 3 Liters a day

I came up with these values knowing that our body loses about 10 cups (or about 2.5 Liters) of fluids through urine, breathing, sweating and bowel movements every day. and understand that 20% of our fluid intake comes from the foods we eat. so these are guidelines to simply replace what you lose every day.


  • if you’re not working out right now and you don’t intake about 2 Liters of fluids a day, then this alone may account for your feelings of sluggishness and laziness.
  • if you’re working out 2-3 times a day, but you’re not taking in about 2.5 Liters of fluids a day, then this may account for your inability to workout more consistently.
  • if you’re working out 5 days a week and not taking in 3 Liters of fluids a day, then this may account for your eventual burnout (if it didn’t happen already).