Sunday Happy Place
Day 1: #macrosandmuscles
Lift, track, improve repeat!
Living life with purpose on purpose
#IntentionalPerformance #withpurposeonpurpose
Thank you Layne Norton 🙏💪
View from the ruck
It’s a beautiful day in the neighborhood
I read online that rucking burns 2-3x calories compared to walking.
That’s great if it’s true, but there really is something magical about a Saturday stroll with a 50lb pack and the boys.
#goruck #mrrogers #Pittsburgh #withpurposeonpurpose
When baseball ended jiujitsu saved my life
Sure sounds like a trope
And while it is fun to pursue mastery and pretend we are tough and learn a martial art
The best part has always been the people.
Thankful and grateful for the friends and training partners I’ve met along the way.
Like the great Kurt Osiander says: #GoTrain
Even if you suck at first, you’ll get better, and the staph infections, ring worm, sore joints, and cauliflower ears are a small price to pay to join the best community you could ask for.
Values 1st - Goals 2nd
That’s the difference between people that stay consistent - and people who quit the second motivation disappears.
Because when your values are clear, your habits stop feeling like punishment
You don’t train because you “have to”
You train because it matters to you.
Goals can get you started
But values are what keep you going when life gets messy
Values first, goals second
What values do you represent? 👇
LaJohnya Recipe:
• 2 lb ground turkey breast (extra lean
• 9–12 lasagna noodles (no-boil for easiest)
• 1 large jar marinara (24–28 oz)
• 2 cups non-fat cottage cheese
• 1 cup part-skim ricotta (or use more cottage cheese instead)
• 2 cups shredded part-skim mozzarella
• ½ cup grated Parmesan
• 2 large eggs
• 1 medium onion, finely chopped
• 3–4 cloves garlic, minced
• 1–2 teaspoons Italian seasoning
• ½–1 teaspoon salt, plus more to taste
• ½ teaspoon black pepper
• Optional: pinch red pepper flakes
Make the turkey, add the marinara, make the cheese layer (just mix it all together)
Layer: sauce, pasta, cheese, in a 9x13
Bake covered in foil 40 mins @ 350
Take foil off for 15 mins baking
Enjoy the gains - makes 8 servings
Most athletes think confidence comes first.
It doesn’t.
Watch any elite performer closely and you’ll notice they all have something in common before the big moment:
A routine.
@biolayne does it before a deadlift#
Michael Jordan did it before free throws.
Great golfers do it before every shot.
Quarterbacks do it before every snap.
Why?
Because pre-performance routines narrow focus, calm noise, and prepare your mind to execute under pressure.
🔑The key isn’t copying someone else’s ritual.
The key is creating one that means something to YOU 🔑
Maybe it’s:
A deep breath
A phrase you repeat
A visualization
A physical cue
A moment of stillness
Simple.
Intentional.
Repeatable.
That’s how you perform with purpose, on purpose.
If you coach, compete, or know and athlete who needs this reminder — share this with them. 👊
Mental toughness isn’t what you think.
⸻
It’s not about being fearless.
It’s not about always feeling confident.
And it’s definitely not about having everything go your way.
⸻
Mental toughness is simple:
✔️ Being present
✔️ Understanding nerves mean you care
✔️ Giving your best effort — no matter what
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You don’t need confidence.
You don’t need perfect.
You just need to show up and compete anyway.
⸻
That’s the secret.
⸻
You are enough.
Identity. Attention. Ritual.
That’s how you build Intentional Performance.
⸻
Save this for your next game.
#withpurposeonpurpose #mentaltoughness
Mental training isn’t optional anymore.
⸻
Most athletes spend hours training their body…
But completely ignore the one thing that controls everything:
👉 Their mind
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A massive review of 30+ studies in sport psychology found:
Mental skills training consistently improves performance.
We’re talking about:
✔️ Confidence
✔️ Focus
✔️ Mindfulness
Not “motivation”…
Actual, measurable performance factors.
⸻
But here’s what most people miss:
The same research shows that…
❌ Anxiety
❌ Negative thinking
❌ Pressure
…hurt performance just as consistently.
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So this isn’t just about working harder.
It’s about being intentional.
⸻
The best athletes don’t leave their mindset to chance…
They train it like they train their body.
That’s the difference.
Baker-hq.com for info
#mentalperformance #withpurposeonpurpose #intentionalperformance
Tomorrow morning, millions of kids are going to pull on a uniform, lace up their cleats, and look into the stands to find your face.
What they see there — and what happens in the car on the way home — matters more than anything that happens between the lines.
Here is what 30 years of research on what youth athlete development says:
70% of kids quit organized sport by age 13.
Not because of injury.
Not because they aren’t talented enough.
Because it stopped being fun.
And the research is UNCOMFORTABLY clear about what drains the fun out fastest.
It isn’t a bad coach, or losing, it’s the pressure that follows them off the field and into the car.
Jean Cote spent three decades studying how elite athletes develop. What he found flips the travel ball playbook completely.
The athletes who made it — the ones who reached the highest levels — were not the ones who specialized earliest. They were the ones who sampled freely, played multiple sports, and had parents whose love was completely untethered from the box score.
Ages 8-12 are called the sampling years. The mandate isn’t winning.
It isn’t rankings.
It’s one thing: positive sports experience.
Because fun isn’t soft, it’s the data point that predicts everything downstream.
So this weekend, whether it’s little league, soccer, lacrosse, whatever uniform your kid is wearing tomorrow — here is your job description.
It’s not to coach.
It’s not to analyze.
It’s not to motivate.
It’s to be safe to come home to -
Win or lose.
4-4 or 0-4.
Before they even get into the car they should know the answer to the only question that matters — does my parent’s love change based on how I played today?
The answer has to be no. Every time. Without hesitation.
And when the game is over, and they climb in the backseat, here is the only sentence you need:
“I love watching you play.”
Then nothing, let silence be safe, let the car ride be a great part of their day — not an anxiety producing debrief.
We don’t have to be perfect, we just have to be present.
Go enjoy watching your kid play.
—————————————————
Free parent guide available - DM “Parent”
#youthsports
Your attention is trainable.
Most athletes just don’t know how — because no one has ever given them reps for it.
You schedule:
throwing programs.
Lifting blocks. Speed work.
But focus? It gets treated like a personality trait you either have or you don’t.
It isn’t. It’s a skill. And like every other skill, it responds to deliberate training.
Here’s the framework in this video:
→ Before every rep, pick one focus cue. Not everything. One thing.
→ When your mind drifts — and it will — bring it back.
That return IS the rep.
That’s where the training actually lives.
→ Between reps: breath, reset, refocus.
You’re building a ritual.
That ritual is what shows up when the game is on the line.
This is Mindfulness-Based Attention Training — the same protocol used with elite military units and Olympic athletes. I trained directly under Dr. Amishi Jha, one of the world’s leading attention researchers. /journals/psychology/articles/10.3389/fpsyg.2023.1232598/full
It also works for a 15-year-old in the box with two strikes.
Full system at baker-hq.com — link in bio.
#IntentionalPerformance #MBAT #AttentionTraining #MentalPerformance
Most athletes are building confidence on the wrong foundation.
When it’s tied to results:
❌wins
❌stats
❌Playing Time
It collapses the moment things go sideways 📉
What kind of confidence holds up under pressure?
🔑Confidence built on a clear identity
It’s about knowing who you really are when the outcome doesn’t cooperate.
Swipe to understand the difference.
At Intentional Performance, we help athletes develop a clear picture of who they are, cultivate sustained and lasting attention, and lock in through ritual cultivation.
Start building at Baker-HQ.com
#mentalperformance #Identity #Values #withpurposeonpurpose
You don’t have a discipline problem.
You have an attention problem.
Most athletes train their body every day..
But leave their mental side to:
*a pep talk
*a hype video
*and hoping the “lock in”
That’s not training.
That’s guessing.
Attention is a TRAINABLE CAPACITY.
And right now it’s getting worse, not better.
So when the moment comes…
You don’t rise to the occasion.
You fall to the level of your focus.
The athletes who perform consistently don’t JUST train harder.
They train their attention.
If you want to build that DM “Athlete” and let’s work together.
