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NEWSLETTER & ARTICLES

The growth equation NEWSLETTER

Weekly insights on the art and science of performance and well-being. Join over 15,000 subscribers and unlock your full potential with our weekly newsletter. Every Thursday, we share original articles and interesting links on performance and well-being, along with practical tips on how you can apply it to your own life. Our goal is simple: To help you get better and feel better, whatever your craft may be.

ARTICLES Archive

Exploring Performance and Well-being Amidst a Pandemic

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In this first episode of The Growth Equation Podcast Brad and Steve delve deep into what it means to be at your best—both for yourself and for your community—amidst the COVID-19 Pandemic. Brad and Steve discuss the importance of laying…

Preparing for the Long Haul

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I was sitting in my 2nd-period class when 9/11 occurred. Another student was sitting in the corner, on a computer that was old even then for that time period, when the news started to reverberate. At first, we thought it was…

Be Patient, Tough Times Don’t Feel as Tough in the Future

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A little less than three years ago I was quite sick for eight months. I struggled to have more than two decent days in a row, and often it was more like two decent hours. During this period it seemed like my situation…

Working From Home and Dealing with “Lifestyle Experts”

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Before anything, for all of the below the most important thing is this: Don’t judge yourself! What we are experiencing with COVID-19 is anything but normal. All kinds of experts (me included) are going to offer all kinds of advice…

You Can’t Boost Your Immune System, but You Sure Can Suppress It!

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“You can’t ‘boost’ the immune system, but you sure can suppress it!” This phrase is one I’ve heard off and on through the years by colleagues and professors. In my short foray into a doctorate, the program I was a part…

Skip the Gym, And Lots of Stuff, to Keep Yourself and Community Safe

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Though it’s been a while, my schooling is in public health, and we are in the middle of a public health crisis. So I am going to go in a slightly different direction than usual this week. Please bear with…

Panic or Prepared? The Importance of Embracing Reality

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Imagine that you are about to take on a difficult challenge. Maybe you are lined up for your first marathon, or about to step on stage to give a speech in front of thousands of strangers, or sitting down at…

Even the Best in the World Have Doubts, Fear, and Anxiety When Performing

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What goes through your head before a big performance? Regardless of if it’s a big race or cramming in work to meet a deadline when a challenging task is staring us right in the face, we are often met with…

Three Questions to Get Over Impostor Syndrome and Gain True Confidence

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One of the best ways to overcome impostor syndrome and gain true confidence is to realize that you don’t have all the answers. No one does. You might fake others out for a while but you cannot fake out yourself. The more you try…

Are You Making It Seem More Difficult Than It Is?

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“Did you workout today?” How would you answer that question? Did you go for a run, participate in a spin class, lift some weights? Was it an easy jog, a stroll in the park, or were you exercising until the brink…

Go to the Weak Spots to Get Stronger

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So you occasionally experience fear, doubt, and insecurity? Welcome to being a human. One of the best ways to get stronger is to stop suppressing your fears and weaknesses and instead lean into them, with the support of others when…

Truth is Paradox: Making Big Decisions When The Answer Is You Have No Idea

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Something I’ve been thinking about a lot lately is this: Much of the important stuff in life is tricky. Though we crave the contrast of black and white, so much is grey. Consider a few examples: Showing up and getting started even when…

What You Give Attention to Is What You Value

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Take your phone out of your pocket and place it beside you, just where you can see it in your periphery. I’ll wait…Okay, now we can carry on. With my college athletes at the University of Houston, our team meetings…

What to Do When it All Goes Wrong…

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“One of the hardest things to do is to get out of a rut. When things are going poorly, and you know you can do better. It’s easy to spiral towards doubt and negativity. And all of a sudden you…

The Best Routine, According to Science

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At the end of last year, Marina Koren wrote in The Atlantic that, “My mornings are the messiest part of my day. I do not rise and shine. Instead, I hit snooze on the alarm and throw the covers over my head.”This, Koren goes…