by Gene Crawford | Apr 21, 2025 | Podcast
What if the key to outlasting the talented isn’t more talent, but something far less flashy, stamina? Stamina is the quiet, often-overlooked edge that keeps you moving forward when the spotlight fades. It’s the parent who stays engaged after a long day, the entrepreneur pushing through setbacks, and anyone willing to face the daily grind head-on. In this episode, we break down the real meaning of stamina and how to train it, by building grit, focusing on consistency over results, and developing micro-habits. Learn to cultivate lasting resilience and discover why stamina outlasts hype, motivation, and even raw talent.
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by Gene Crawford | Apr 14, 2025 | Podcast
This episode explores the path of self-improvement through intentional daily habits, drawing on insights from figures like Mark Manson and Arnold Schwarzenegger. We reflect on Manson’s “You’re Not Special,” challenge self-gratification culture, and promote meaningful growth. From Arnold’s Pump Club, we highlight conserving energy for what truly matters. We dive into visualization techniques inspired by the Blue Angels, discuss crafting personalized morning routines, and the power of mental rehearsal. We emphasize disconnecting from digital noise through physical activities and explore breathwork, mindset, and resilience with insights from Coach Divine, martial arts, and thought leaders like Stephen Thompson and Jason Wilson.
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by Gene Crawford | Jan 24, 2025 | Blog
In this chapter, we will explore the benefits of mindfulness and meditation, and how they relate to mental toughness. We will discuss the impact of stress on mental health, and provide practical tools and techniques for practicing mindfulness and meditation.
Mindfulness and meditation are powerful tools for developing mental toughness, managing stress, and improving overall well-being. Mindfulness involves being present and fully engaged in the present moment, while meditation involves focusing one’s attention and clearing the mind. In this chapter, we will explore the benefits of mindfulness and meditation, and how they relate to mental toughness. We will discuss the impact of stress on mental health and provide practical tools and techniques for practicing mindfulness and meditation.
Stress can significantly impact an individual’s mental health, leading to anxiety, depression, and other mental health issues. Mindfulness and meditation can help manage stress and promote better mental and emotional well-being.
Here are some practical tips for practicing mindfulness and meditation:
Set aside time for practice: Schedule regular time for mindfulness and meditation practice, such as first thing in the morning or before bed.
Find a quiet, comfortable space: Choose a quiet, comfortable space where you can practice mindfulness and meditation without distraction.
Focus on your breath: Focus on your breath and pay attention to the sensations in your body.
Notice your thoughts: Notice your thoughts without judgment and let them pass without attachment.
Use guided meditations: Use guided meditations, such as apps or videos, to help you get started and stay focused.
By implementing these tips and techniques, individuals can practice mindfulness and meditation and improve mental and emotional well-being. With intentional effort and practice, anyone can learn to practice mindfulness and meditation and develop the skills needed to manage stress and promote mental toughness.
Mindfulness and meditation are powerful tools for developing mental toughness, managing stress, and improving overall well-being. By setting aside time for practice, finding a quiet space, focusing on the breath, noticing thoughts without judgment, and using guided meditations, individuals can practice mindfulness and meditation and promote better mental and emotional health.
by Gene Crawford | Mar 3, 2024 | Podcast
In the world of martial arts, there are many styles, each with its own unique philosophy and approach to combat and personal development. Among them stands Kyokushin Karate, known for its intense physical and mental discipline. The latest episode of our podcast delves deep into the heart of this martial art, drawing inspiration from its founder, Mas Oyama, and exploring the indomitable legacy he left behind.
Masutatsu Ōyama’s teachings transcend the confines of time, continuing to inspire martial artists across the globe. His book, “This is Karate,” is not just a manual of techniques; it’s a manifesto of the warrior spirit. As the founder of Kyokushin, his story is one of cultural heritage and the pursuit of excellence, both in martial arts and in life.
This episode pays homage to his life’s work, exploring the rigorous training techniques and the legendary 100-man kumite challenge. It’s an insight into how Mas Oyama’s philosophy fosters mental resilience and strength in practitioners, proving that Kyokushin is more than just a form of self-defense—it’s a transformative journey.
This is more than just a discussion; it’s a call to action. A call to embrace the warrior spirit within and embark on a journey of self-improvement through the discipline of karate. It’s an invitation to step onto the path of Kyokushin, to test your limits, and to transform not just your body, but your entire being. Whether you’re a seasoned martial artist or someone seeking a new path to personal growth, this episode offers valuable insights into the world of Mas Oyama’s Kyokushin Karate and the transformative power it holds. Join us in this deep dive into martial arts and awaken the warrior spirit that resides in us all.
Check out Part 1 of the Mas Oyama series here.
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by Gene Crawford | Nov 3, 2023 | Blog
Self-care is an essential component of mental toughness that can help individuals maintain physical and emotional well-being, manage stress, and prevent burnout. Self-care involves taking care of one’s physical, emotional, and mental health through various activities and practices. In this chapter, we will discuss the importance of self-care, and how it relates to mental toughness. We will explore the impact of stress and burnout on mental health, and provide practical tips for practicing self-care and maintaining physical and emotional well-being.
Understanding Self-Care: What Is It?
Self-care encompasses a broad range of activities and practices that promote physical, emotional, and mental health. It’s not just about indulgence; it’s about maintaining and improving your overall well-being. Self-care involves consciously taking the time to nurture yourself in various ways, from relaxation and stress reduction to fostering positive relationships and personal growth.
Different Aspects of Self-Care
- Physical Self-Care: This aspect focuses on activities that promote your physical health, such as regular exercise, a balanced diet, adequate sleep, and proper hygiene. Taking care of your body is fundamental to your overall well-being.
- Emotional Self-Care: Emotional self-care involves recognizing, acknowledging, and addressing your emotions. It includes practices like journaling, meditation, and therapy to help you process your feelings and maintain emotional balance.
- Mental Self-Care: This facet of self-care focuses on keeping your mind sharp and engaged. Activities like reading, puzzles, and learning new skills contribute to mental self-care.
- Social Self-Care: Nurturing healthy relationships with family and friends is vital for emotional and mental well-being. Social self-care involves spending quality time with loved ones, building and maintaining connections, and seeking support when needed.
Why Self-Care Matters
Prioritizing self-care is essential because it has a profound impact on your overall quality of life. Here are some compelling reasons why self-care should be at the forefront of your daily routine:
1. Stress Reduction
Stress is an inevitable part of life, but practicing self-care can help you manage and reduce stress levels. Engaging in relaxation techniques, such as meditation and deep breathing, can significantly lower your stress and anxiety.
2. Improved Physical Health
Regular exercise, a balanced diet, and adequate sleep are all key components of self-care. These habits help maintain your physical health, boost your immune system, and reduce the risk of various health conditions.
3. Enhanced Mental Clarity
Mental self-care activities, such as reading and problem-solving, keep your mind sharp and improve cognitive functions. This can lead to better decision-making and increased productivity.
4. Better Emotional Well-Being
Acknowledging and addressing your emotions through emotional self-care practices can lead to improved emotional stability and mental health. It allows you to process and manage your feelings more effectively.
5. Stronger Relationships
Social self-care plays a vital role in building and maintaining healthy relationships. Taking the time to connect with loved ones and seeking support when needed can enhance your emotional well-being and strengthen your social bonds.
Incorporating Self-Care into Your Daily Routine
Now that we’ve established the significance of self-care, let’s explore how you can make it a part of your daily life. Here are some practical tips to help you get started:
1. Create a Self-Care Plan
Begin by creating a personalized self-care plan. Identify the activities that resonate with you, such as exercise, meditation, or spending quality time with friends and family. Having a plan in place can help you stay organized and committed to self-care.
2. Prioritize Sleep
A good night’s sleep is the foundation of self-care. Ensure you get enough rest each night to recharge your body and mind. Establish a bedtime routine that helps you relax and unwind before sleep.
3. Set Boundaries
Learn to say no when necessary and set healthy boundaries in your personal and professional life. Overcommitting and neglecting your own needs can lead to burnout and stress.
4. Practice Mindfulness
Mindfulness is the art of staying present in the moment. Engage in mindfulness activities like meditation, deep breathing, or yoga to center yourself and reduce stress.
5. Seek Professional Help
If you’re struggling with emotional or mental health issues, don’t hesitate to seek professional help. Therapy and counseling can provide valuable support and strategies to improve your well-being.
Self-care is an essential component of mental toughness that can help individuals maintain physical and emotional well-being, manage stress, and prevent burnout. By prioritizing sleep, exercising regularly, eating a healthy diet, practicing relaxation techniques, and engaging in enjoyable activities, individuals can practice self-care and promote better mental and emotional health.
