One of my greatest strengths is holding myself accountable for what I do as a fitness professional. It might be easy to make excuses for not completing something, however as I have gotten older I realize there really are not any good excuses.

I admit, I still struggle with this with my clients sometimes because I really want to be source of strength for them. I do not want to be just another person in their lives telling them what they are not doing.

Today is not that day. Today I would like you to hold yourself accountable.

Here are 6 Truths of Accountability:


What is your mission? It is one thing to tell everyone you are going to lose weight, you are going start exercising, you are going to win the Olympics. It is another thing to actually believe it. Do you believe what you are selling to yourself?

There are many distractions and doubts that will cause you to no longer believe in your mission or change it. There are people in your life that may not believe the same things that you do.  There is no reason to change your mission. If you are passionate about it, then you need to do everything to complete it.

The truths below are going to  help you do this.


Once you have decided on your mission it is time to see if it is actually possible. Most likely, it is possible. There are always windows of opportunity; you just need to take them. Do your research and find how much work is required to complete it. Ask the experts. Get a few opinions. Ultimately it is up to you which path you take, and this is the time to weigh all the conditions.

Remember you cannot do this alone.


You do not have to do this yourself. It is okay to share with people what you want to accomplish. It is also okay to ask for help. From the experts to your closest friends and family, everyone will take on a role during your mission. I do not understand clients and athletes that insist on doing it alone. I understand there is satisfaction in being able to say “I did it by myself, and no one else helped me!” Yet, when you turn around to celebrate your accomplishment there will not be anyone to celebrate it with.

Build your “fan base” so you can share your success.



Your mission may be a little out of your reach. It is nice when you can achieve things easily and in a short amount of time. However, most missions a take some time, and the journey may be delayed or stalled for some unseen reason. That is the time to take a look around and see how far you traveled! Remember why you are doing this and who you are this doing for.

Then turn back around and keep going.



It is not easy. It shouldn’t be easy. If there were not any obstacles, then the journey would not be worth it. The most frustrating thing that I hear from clients and athletes today is, “This is too much work.” What ever happened to your EDGE? We are the greatest species on the planet because of our resourcefulness, our ability to choose, and our versatility. Our ability to adapt is one our greatest strengths; if we are not utilizing our abilities as human beings then how can we call ourselves great?

All of us have the ability to accomplish the mission; just at different times.


Everyone should go at their own pace. Some of us can explode right out of the gates and accomplish great things in a short amount of time. Some of us need more time. In the end, we all reach the same place, therefore it does not matter how we get there. During our research, we develop a plan and follow it. Our support system will be there along the way and we will have time to enjoy it.

Everyone’s journey is unique.

Moral of the Story

I have been stewing about this blog all week.

Writing is challenging for me, but since I started this blog it has gotten easier. My biggest challenge is saying what I want to say.

I was finally able to write today because of what happened to someone I cared about…

They did not believe in themselves…

It drives me crazy. In this instance, the person had doubts because someone who did not support them told them they were failing.

What right does someone have to tell you you are failing  at your own mission?

My athletes want to see success now. They want to be fast now. Mostly because they see other athletes that are currently having success in training and competition.

Keep in mind that those individuals decided their mission a long time ago. They did their research and have built the necessary support system around them. They are now finally enjoying the process and have settled into their pace.

That is what makes it seem so easy from the outside. They have found balance between the challenges of their mission and their ability to reach their goals.


Look down. The starting line is at your feet, and you are just beginning your mission.

Look ahead.

The finish line is there in front of you.

Take these 6 Truths of Accountability with you as you begin your journey…

I am right there with you.

For more information on training programs for rowing, rowing technique, Kettlebells, Clubbells or athletic consulting with AthleteDISC, and the Process Communication Model® like me on Facebook at RUFO OPTIMAL WORKOUTS.

“Songs that Inspire Us; Videos that Don’t” – FIGHT SONG

Songs that Inspire us; Videos that Don’t


“Fight Song” – by Rachel Platten

Last week, my client asked me if I listened to music when I trained.

Of course! Music definitely helps me get through my training sessions. I don’t usually listen to music with my clients, as it can be tough to find anything we both can tolerate and enjoy. In another life, I was a DJ and was the King of Mixed Tapes. I would spend hours putting together an erg mix that my rowing teammates and I could listen to during our long bouts on the rowing machines. Putting together the perfect mix was about connecting the song to the emotion of where you were in the workout. You wouldn’t want to be listening to this during a 50,000 meter ergometer piece:

(This really happened. I was there, and it was awful).

With technology the way it is now, it is amazing that you can pull up any song just by typing the lyrics into Google. You can even watch the music video if there is one. This brings me to my topic. It is almost as if the music companies are in such a rush to put out a song AND a music video that they don’t wait to see if the song will be good enough to warrant one.

“Fight Song” – by Rachel Platten

This is a great song. The first time that I heard it, I was inspired. It was definitely one of those songs that tugged at your heartstrings.  When many of us are down, we all turn to a “fight” song that we use when we just want to say F*** you to everything. I have two daughters, and I imagine both will blast this song on their iPods when they are old enough to do so.

After listening to the song a few times, I knew that I had to watch the video. I am one of the MTV generation that have to watch the video when it starts to get stuck in my head. I have to connect visually to what the artist is trying to convey in the lyrics.

I watched the video. I didn’t get it.

The more I watched the video, the more it bothered me.

It wasn’t that it was a bad video, but it left me with more questions rather than connecting to me like the song did.


“Fight Song” by Rachel Platten

0:00 – 0:25


“Like a small boat

On the ocean

Sending big waves

Into motion

Like how a single word

Can make a heart open

I might only have one match

But I can make an explosion”

"I still hate using Composition Notebooks.."

“I still hate using Composition Notebooks..”

Okay, I got it. She is trying to write music, and is having writer’s block. I am right there with her. Sometimes when I want to write it takes me two or three days to get motivated. I have other things going on in my life, too. In the video, she is obviously very busy lying in her bed, throwing pieces of paper all over her apartment. She is also too busy to wash and put away the dishes in her sink. I wonder how her roommate feels about this.


0:25 – 1:06


“And all those things I didn’t say

Wrecking balls inside my brain

I will scream them loud tonight

Can you hear my voice this time?”


“Why is she still in that nasty shower?” – 0:41

This is my fight song

Take back my life song

Prove I’m alright song

My power’s turned on

Starting right now I’ll be strong

I’ll play my fight song

And I don’t really care if nobody else believes

‘Cause I’ve still got a lot of fight left in me”


“Everyone struggles to prove themselves at some point in their life…”

This first part of the video was the only part of that really struck a chord with me. She goes to the bar, gets on stage in front of an empty house and sings her song to nobody. She starts to cry. I have to admit I was upset for her. I know how tough it is to prove yourself. We have all been there. Let’s see where this goes.

1:07 –  1:19

“Losing friends and I‘m chasing sleep

Everybody’s worried about me”

In too deep

Say I’m in too deep (in too deep)”

"What is with the hat Rachel?"

“What is with the hat Rachel?”

It appears that she is leaving her apartment. Where is she going with that hat? I hope that she had the courtesy to clean up the dishes before she bailed on her roommate. Not to mention she drives off in a really nice 1973 red Mustang. Did she steal it? Is that why she is in too deep?

"Where is the engine lady?"

“Where is the engine lady?”

1:20 – 1:29

“And it’s been two years

I miss my home

But there’s a fire burning in my bones

Still believe

Yeah, I still believe”

Apparently the Mustang breaks down, and she stops to get it looked at. She must be on the run because she takes an illegal wide turn. I wonder why she is in such a hurry? She parks at a random gas station and get out and starts walking around. Where is she going?

"Illegal Turn?"

“Illegal Turn?”

1:30 – 1:41

“And all those things I didn’t say

Wrecking balls inside my brain

Ah “Wrecking balls”. Trying to get maximum SEO via Mylie! – 1:32

I will scream them loud tonight

Can you hear my voice this time?”

"Where is Harrison Ford?"

Driving again. She appears happy to see the ocean, and decides to run down the tunnel made famous in the movie The Fugitive. Is she looking for the One-Armed Man? She must be on the run.


1:42 – 1:50

“This is my fight song

Take back my life song

Prove I’m all right song”

"Have you seen the One-Armed Man?"

“Have you seen the One-Armed Man?”

Okay she seems happier. She meets some nice people in a bar. I wonder if they know where the One-Armed Man is?

1:51 -1:59

“My power’s turned on

Starting right now I’ll be strong

I’ll play my fight song”


“Muir Woods Park?”

How did she end up in the Muir Woods Park Redwood forest? Doesn’t she know that Caesar and the apes just want to be left alone? Where is James Franco?

“Caesar’s Home…”

Why is she going swimming? I know she seems that she is having fun, but who are the random dudes in the water behind her? I would be a little concerned about this…

"Random Dudes."

“Random Dudes.”


2:00 – 2:15

“And I don’t really care if nobody else believes

Cause I’ve still got a lot of fight left in me”

They are showing random people around the country. Does she know these people? Okay now they are flexing their biceps…






I never understood why “flexing” your biceps symbolizes strength? It isn’t even a joint action that can produce any force. I believe it would make more sense to have people around the country maybe Dead Lifting or Bench Pressing really heavy weight.

This is more like it!

Then I would probably say, “Whoa, now they are pretty strong! They mean business!” Flexing your biceps is more like a Body Building pose…are these people her friends and are flexing to show they are posers?

2:16 – 2:20

“A lot of fight left in me”               


"More Flexing."

“More Guns.”

More Flexing.

2:21 – 2:26

“Like a small boat

On the ocean”

"The Craft?"

“The Craft?”

Why is she on the beach from the movie THE CRAFT?


OH! She is going to summon MANON!

Now it is all starting to make sense. I am waiting for Fairuza Balk to show up…she was so mean to Sarah…


2:27 – 2:45

“Sending big waves

Into motion      

Like how a single word

Can make a heart open

I might only have one match

But I can make an explosion”


HEeere comes MANON!

That is what she means by explosion…”Fight Song” is about the movie The Craft


2:46 – 3:25

“This is my fight song (Hey!)


“Is this Lord of the Flies now?” – 2:47

Take back my life song (Hey!)           


“Or Tribal Council?” – 2:50


Prove I’m alright song (Hey!)



My power’s turned on

"I have the CONCH!"

“I have the CONCH!” – 2:59

Starting right now I’ll be strong (I’ll be strong)

"Flexing again!" - 3:00

“Flexing again!” – 3:10

I’ll play my fight song

"Rhonda Rousey?!?" - 3:02

“Ronda Rousey?!?” – 3:02

And I don’t really care if nobody else believes 

"Or Rusted Root?" - 3:10

“Or Rusted Root?” – 3:10


‘Cause I’ve still got a lot of fight left in me”



“No I’ve still got a lot of fight left in me”

No MANON…. 😦


Video Score: 4 out of 10

 I really hope they reshoot the video. The song has really taken off and Rachel Platten should just say let’s do this again. The song has become bigger than her original concept of how it was “inspired by a lot of experiences that were hurting me and that were making me feel like maybe I didn’t have a chance in this industry.”


Well you and your song made it Ms. Platten. Your video did not…


Song Score: 10 out of 10


I really do like this song. It has already been used in a lot of OTHER inspirational videos and commercials and it has already been used as an anthem for the “Rise Above Cancer” campaign, inspiring children and people to fight cancer.



For that reason alone I have to give the song a 10, because if it inspires one person to fight for their life, then I am ALL for it.


For more information on training programs for rowing, rowing technique, Kettlebells, Clubbells, DISC, and Process Communication like me on Facebook at RUFO OPTIMAL WORKOUTS.