Discipline Archives -

What Supplements I Take And When

Saturday, January 4th, 2025

I’ve been taking supplements consistently throughout my journey—from college and professional football to the Olympics and now as an entrepreneur. Over the years, my supplement routine has evolved with my goals. For example, during my time with Team USA and in preparation for the Olympics, my goal was to maintain a heavy weight I was accustomed to, which required a robust supplement plan. Today, as a professional speaker, business owner, avid pickleball player, and frequent traveler, my focus has shifted to staying lean and energized, requiring a different approach to supplementation. No matter the season, supplements have played a key role in supporting my performance, recovery, and overall well-being. Now in my 40s, I want to share how I’m utilizing supplements to stay at my best. (Proud to have been an AdvoCare-sponsored athlete since 2013!) WAKE-UP ROUTINE I’m not a coffee drinker, but I kickstart my day with: 20 oz of water 1 scoop of caffeine (Spark, Watermelon) 1 scoop of electrolytes (Rehydrate, Mango Pineapple) This combo fuels my mornings with clean energy and optimal hydration. POST-WORKOUT RECOVERY Within 30 minutes after lifting weights or finishing a workout, I refuel with: 15 oz of water 1 scoop of protein (Body Lean, 25g Chocolate) 1 scoop of creatine (Mass Impact, 3g) This helps repair muscles, support growth, and accelerate recovery. AFTERNOON BOOST When the afternoon slump hits, I recreate my morning energy mix: 20 oz of water 1 scoop of caffeine (Spark, Watermelon) 1 scoop of electrolytes (Rehydrate, Mango Pineapple) It’s a refreshing pick-me-up to power through the second half of my day. BEDTIME RECOVERY About 30 minutes before I hit the pillow, I take: 4 capsules (Nighttime Recovery) This supports overnight muscle repair and ensures I wake up ready to tackle another day. Whether you’re an athlete, business leader, or…

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I Played 1,000 Pickleball Games in 8 Months

Thursday, September 7th, 2023

THE FACTS: Click here to see the spreadsheet I used to track the games. It took 137 days to play 1,004 games Game 1 was played on January 2nd Game 1,000 was played on September 6th I averaged 7.3 games per day of playing pickleball I had 837 wins I had 167 losses My winning percentage came out to 83.4% I played in 10 different states 15 games were the most I played in a day which happened on May 9 in Peoria, IL 3 games were the least amount I played in a day and that happened on three occasions I went through four pairs of shoes I went through four paddles I played 78 of the 137 days at LifeTime Allen I played over 70% of the games alongside my wife, Amanda. That’s 700+ games played together – we never argued once 😉 We typically played in the evening, 7:30 PM was a good start time for us (after bedtime for our children) THE STORY: I like a good fitness challenge. In 2021, I rowed 1,000,000 meters. In 2022, my wife and I had our second child. In 2023, I went on a quest to play 1,000 pickleball games. I will spare you the speech on why pickleball is the fastest growing sport and how the median age has dropped to under 35 years old. Instead, you simply need to know that pickleball is just plain fun! My wife and I were having so much fun playing pickleball we decided to launch a pickleball training app called, Pickle Better to address the greatest threat to pickleball = pickleball injuries! I couldn’t think of a better way to gather data and market feedback then play alongside fellow pickleball enthusiasts. At the beginning of 2023, I joined as many “open…

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I Rowed 1,000,000 Meters in 9 Months

Saturday, October 2nd, 2021

THE FACTS I burned a total of 67,094 calories. It took 175 rowing workouts. The cumulative time rowing was 2 days, 18 hours and 6 minutes. The longest I rowed in a workout was a half marathon (13.1 miles) on August 8th. I rowed 21,107 meters in 1 hour and 23 minutes. The shortest I rowed in a workout was 3,000 meters which took 12 minutes. I did this on multiple days. My average row came in at 5,714 meters per rowing workout. I lost 18 pounds during this challenge. I started on January 2nd and finished on October 2nd (9 months to complete). I typically rowed in the morning, sometime between 6:00 – 7:00 AM. 975,000 meters were completed in my home gym (@JohnnyQuinnUSA, click on Quinn Gym story). 25,000 meters were completed at The Breakers gym. I used a Concept 2 Rower and the ErgData Tracking App to complete the Million Meter Club Challenge. I had an accountability partner, Michael Streight, who will be at 1M soon! I rowed all 1,000,000 meters at a 1:59 / 500 meter pace (or faster). THE STORY I rowed a little bit in 2021. 621.37 miles to be exact, or 1,000,000 meters. To put that in perspective, it takes 664 miles to drive from Dallas, Texas to Nashville, Tennessee. So, I almost made it to Nashville. I probably stopped in Franklin, TN. On January 1st, a friend introduced me to Concept 2’s Million Meter Club and the goal was to row 1,000,000 meters in a year. Quick math says you need to row roughly 3,000 meters a day to finish on December 31st. If I held a 1:59/500 meter pace, that is only 12 minutes of rowing a day. I can commit to that. My quest to row 1,000,000 meters in a year at 1:59/500 meter pace began on…

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My Run on American Ninja Warrior

Monday, May 24th, 2021

One cool thing about American Ninja Warrior (ANW) is they film during the night. When you film at night, it has more of a ninja feel, I suppose. ANW had three new wicked obstacles and it was awesome! You can watch my run to see if I made it to the warped wall. I also want to note, I never thought I would be on a TV show. I found being open to exploring unexpected opportunities makes life more fun and meaningful. Who knows, maybe you will find yourself on a TV show soon. Are you open to exploring unexpected opportunities? Ready. Set. Go!

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How to Read 30 Books in One Year

Friday, March 12th, 2021

Reading a book can certainly be a struggle when TV shows, movies, and social media compete for our time and attention. Reading the right book(s) can make you smarter, help improve your decision making and be a great source of entertainment. As I study people who are successful in business and life, I look for common denominators. I found that many successful people are avid readers; regardless of industry, upbringing, demographic, etc. Leaders are readers. Here are three ways to help you read more: 1. Have multiple books going at the same time This keeps you in the flow of reading as your mood changes throughout the day/week/month. I am typically reading three-to-five books in different genres. I move around between: business, christian inspirational, documentary (biography), finance, and leadership. Find genres that you’re interested in and keep a book open in each one. This way you don’t miss a day or reading, regardless of your mood. 2. Set a realistic daily goal My daily goal is to read at least one chapter a day. Most books are 12 chapters long. Therefore, if I read one chapter a day, I can successfully read 2+ books a month. The key is to keep it simple. One chapter a day is a reasonable request in this ever-busy world that we live in. 3. Hardcover books + E-books + Audiobooks I used to think there was a battle between which format would win out. Instead, I changed my perspective and took advantage of using all three ways to consume content. Hardcover/paperback books: there is something special about having a tangible item in your hand. The crispness of the page turn, the ability to highlight and write in the margins (unless you’re a Type A which means you want the pages to stay nice and…

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My TEDx Talk on the Olympic Mindset

Monday, May 24th, 2021

Most people struggle with carrying a positive mindset. There is a strong pull to focus on negative things which can be overwhelming. Quite frankly, a negative mindset is down right debilitating. It sucks your dreams, goals and aspirations right out of you… I did a TEDx Talk on Understanding the Olympic Mindset to help win the mindset battle. It’s a relief to know there are easy and practical steps to protect and strengthen our mindset.

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My Morning Routine: Simple, Consistent, Effective

Friday, March 20th, 2020

In studying ultra-performers—successful men and women across industries—I’ve noticed consistent patterns. Not only are they avid readers, but most also have a solid morning routine. The secret? Keep it simple and consistent. Here’s how I start my day: 0:00 – 15:00 MINUTE MARK Cold Plunge: The moment I get out of bed, I head outside for a 3-minute plunge (up to my neck). Talk about a wake-up call—my goodness! It’s intense, but the benefits are undeniable. (Dive into the science behind cold plunging here) Hygiene: I brush my teeth (obviously!) and shave. A clean shave isn’t just camera-friendly for my video emails—it’s also wife-approved (Amanda). Win-win! 15:00 – 30:00 MINUTE MARK Priority Time (Part 1): I start my day with The Bible Recap, reading/listening through the Bible in a year. In about 8 minutes a day, TBR delivers a highlight reel of each day’s reading. This daily habit transforms my heart and mind and sets the tone for the day. Morning Brew: I’m not a coffee guy. Instead, I drink: 20 oz of water 1 scoop of caffeine (Spark, Watermelon) 1 scoop of electrolytes (Rehydrate, Mango Pineapple) This combo fuels me with clean energy and optimal hydration. Priority Time (Part 2): While sipping my morning drink, I spend time praying to the God of the Bible. Statement of Faith – What I believe How to Pray Guide – A simple resource The Gospel in 60 Seconds – The core message 30:00 – 45:00 MINUTE MARK The Remnant News: To stay informed, I read The Remnant News, a quick, biblically grounded source on current events. If you want factual news with a faithful perspective, subscribe here (it’s free). Email & Social Media: I intentionally avoid checking email or social media before my Priority Time. Otherwise, it turns into Time Suck Time….

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My Evening Routine

Monday, February 15th, 2021

An evening routine allows you to finish the day strong and positions you for a productive tomorrow. I learned this concept from the book The Compound Effect by Darren Hardy. The author ushers in the idea of structuring your day and maximizing your time with bookends. Think of a traditional bookshelf loaded with books. There is a bookend on the left and a bookend on the right, with all the books standing tall in-between. You can do the same with your day. Create a bookend in the morning and other bookend in the evening, to help hold your day together. My evening routine is not timed stamped like my morning routine, but here is what I do before bed, in this order. Stretch I use an App on my phone called GOWOD. I have the paid version and it helps improve my mobility (a.k.a flexibility in joints/muscle tissue).⁣⁣ I do 15 minute sessions and after 10 hours of combined time (40 days x 15 mins), I am seeing healthy improvement. +20% progress!⁣⁣ The App is nicely designed and user friendly. Side note, my wife (Amanda) prefers the Peloton stretching classes with are fantastic, too. Clothes I layout what I am wearing to workout in the morning and what I am wearing to work. It may sound elementary but it is true. It is one less thing I have to do/think about in my morning and it is an easy win before I call it a night. Read I have an old school Kindle which works great (the newer version looks cool, too). I don’t read business books before bed, otherwise, it will keep me up brewing new ideas. I prefer Christian books as I doze off to dream land. Do you have an evening routine? I would love to hear about it….

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My Top 3 Book Out of 27 this Year

Monday, January 1st, 2018

I read 27 books in this year. I am down 13 books this year after reading 40 last year. Have you seen my digital library? Each book I read this year had an impact on my thinking and the lense’s I view life through. I enjoyed all 27 books, but there were three that really stuck out and I recommend you read them A.S.A.P.P.D.Q. (As soon as possible, pretty darn quick)! 1. The Principle of the Path: How to Get from Where You Are to Where You Want to Be “Why is it that smart people with admirable life goals often end up far from where they intended to be? Why is it that so many people start out with a clear mental picture of where they want to be relationally, financially, and professionally and yet years later find themselves far from their desired destination? Why do our expectations about our own future often go unmet? What if you knew the answer to those questions? What if there was one simple idea that explained why so many people get lost along the way?” –Amazon’s description 2. The Little Things: Why You Really Should Sweat the Small Stuff “Have you ever wondered why we spend so much time and energy thinking about the big challenges in our lives when all the evidence proves it’s actually the little things that change everything? That’s right… Absolutely everything. New York Times bestselling author Andy Andrews is known for his strong storytelling and unequaled perspective on principles that empower the human mind and spirit. The Little Things embodies his own approach to life and work, detailing for the first time some of the exclusive material that he uses to teach and coach some of the most successful corporations, teams, and individuals around the world. In his unique humorous style, Andy shows how people succeed by actually going against the modern adage, “don’t sweat the small stuff”….

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