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“How long are you going to wait before you demand the best for yourself?” - Epictetus
You’ve heard it before… we speak about it often. Some of the underlying pillars of T:Zero’s ethos is that we train smart, we are uber consistent, we trust the process, we support each other no matter what our experience or current ability and we go about our business with little fuss and zero ego. Sure, a little confidence doesn’t go astray... you have to believe in yourself and a positive, confident outlook goes a long way to dispelling nerves and enhancing performance… but we ain’t brash about it.
Letting go and not being concerned with what everyone else around you thinks is a mighty hard task. Zen Buddhists spend their whole existence trying to attain true enlightenment and still, I imagine, have trouble not being sucked into the realms of our consumer / ego driven society. For me, it’s a work in progress, I’m not sure whether it was a coming of age thing or a becoming a father thing, but all of a sudden in life, and I’m sure this happens to everyone at some point in time, we realise most of what we work for and are driven to want or have, really doesn’t matter all that much. You know the term ‘keeping up with the Joneses’ right!?
What matters most is ‘how much you live, how much you give and how much you love’. This doesn’t mean you need to sell everything, buy a combi van and start growing your own veggies (although growing stuff is pretty cool). It simply means, the search for happiness and contentment, doesn’t lie within attaining stuff. It’s in the relationships, the moments, the breakthroughs and the experiences we have and share with each other. It’s also about being the best person you can possibly be. Sure, you’re already awesome, but there’s no harm in trying to be a little better and give a little more each day right!?
I’ll get back on track... today I’m here to lay down a challenge for you, should you choose to jump on board. My challenge is this: let go a little. Get rid of Strava and stop comparing yourself to others so much- you know you do it far too much. As our coaches have said many a time, focus on the session in front of you and that square metre surrounding you. That’s the one you can control and that’s the one you can improve. Little by little, session by session, add the layers on and do what is necessary to improve you. The sooner you stop comparing and start focusing on you and controlling your space, the sooner those breakthrough moments will happen. Whether in a single training session or your next race… bring your focus back to you and stay present in the moment. It works!
“Because most of what we say and do is not essential. If you can eliminate it, you will have more time and more tranquility. Ask yourself at every moment, ‘Is this necessary?’” - Marcus Aurelius
Want to know more about Head Coach Scott Farrell? - Check here to find more about him
The quest for the seemingly elusive “balance” between training and family is a journey many athletes eventually find themselves on (if they’re not already there). Finding this balance may be difficult, but for most athletes with families it is the key to achieving both success and longevity in the sport of triathlon.
Training for a triathlon (particularly long-distance) can be incredibly time-consuming. Yes, perhaps it would be easier to put your own health and wellness goals on hold for a few years until the kids are older or throw it all in the “too hard basket”, retire from the sport altogether and embrace your dad bod (or mum bod) with open arms. Balancing training and family life can be extremely difficult. Add work commitments to the mix and it can all swiftly seem like an impossibility (especially if both partners are training for events simultaneously) – too much, too hard. But there are so many physical, mental and emotional benefits to keeping fit and healthy and maintaining your athletic goals and hobbies, for both yourself as an individual and by association, for your family too.
At T:Zero we’re no stranger to this challenge. Many of our coaches are both parents and athletes themselves, faced with the same task of balancing family, training and work commitments on a daily basis. To this end, we’ve put together a list of tried and tested strategies that may just help you to master that elusive balance in your own domain.
Strategy #1 – Engage your family
Bring your whole family along for the ride so that it becomes the “family goal”, not just your personal goal. Besides, everyone in the family will play a role to enable the achievement of this goal. Yes, you are the athlete, but your family has an equally important role in other areas to ensure things keep tracking along. Including your family in your goals and allowing them to take part in helping you achieve them will help to maintain the family/training balance and ensure your family enjoys the journey too.
Some ideas to consider here include:
Strategy #2 – Training Time Management
Mastering your time management when it comes to training sessions is another key strategy that, when perfected, can really ease the pressure.
Think about incorporating lunch hour workouts during the working week, running or riding to/from children’s sporting games on the weekend, or squeezing in an open water swim during a beach trip while your partner supervises the kids, then swap over to allow them the same opportunity.
One particularly oft-practised and effective training time management strategy is to rise earlier and train when your family is sleeping. This way, neither party misses spending time together (or time spent away from family during “operating hours” is considerably less).
If you are having difficulty mentally processing setting a 3am alarm, think about going to bed earlier to ensure your total average hours of sleep are still maintained. Remember, if it’s important enough to you, you can make it happen.
Strategy #3 – Master your preparation
There’s no denying it. You must be organised – on a completely different level.
Early morning swim session? Pack your bag the night before. Early morning bike or run session? Pre-fill and chill your water bottles, charge your Garmin, bike lights, head lamps and phone the night before. Set out your kit. The night before. If packing school or work bags and lunches is on the daily “to-do” list, make sure these are done the night before.
The aim here is to make everything as easy as possible in the morning, primarily for two reasons. First, you have fewer excuses to ditch your session when that early morning alarm goes off. Second, these small steps add up and mean you’ll have more time to actually execute your session. Yes, half a session is better than none but a complete and honest session should always be the goal.
Dual athlete households would also benefit from considered collaboration with their coach or coaches with respect to allocation of training sessions, building in scheduled family time and coordinating the programs to ensure neither athlete has to sacrifice or compromise, as a general rule.
Strategy #4 – No excuses
In the time before you had a family (if you can remember it), you may have regularly succumbed to the temptation to skip assigned sessions and instead play “catch-ups”. Now that family commitments are in the picture, the temptation may very well still be there, but the opportunity will rarely be. Not only this, but it’s extremely unfair to expect others who are relying on you to grant you leniency on a regular basis and/or during allocated family times.
All athletes miss sessions every now and then but realising this is even less of an option now your time is spread thin, is important. If you miss a session, don’t beat yourself up. Move on. But as a general rule, make the commitment to be committed to your sessions and remember … if you [press] snooze, you lose.
Strategy #5 – Be realistic
You’ve just had a baby? Perhaps now isn’t the time to sign up for an Ironman. But the beauty of triathlon and endurance sport is that there are so many avenues to explore.
Now might not be the best time to start focussing on a Kona slot, but it may be the perfect time to compartmentalise and focus on honing your skills in one of your weaker disciplines. Build run strength by participating in some trail runs, or sign up for an open water swimming event and focus on perfecting your technique and feeling more comfortable in the ocean. Training for only one discipline as opposed to three can free up a lot of time! Alternatively, you might consider signing up for some sprint distance races and concentrate on speed work. If you’re in the sport for the long-haul then honing your skills in specific areas will not be a waste of your time or effort. On the contrary, it can make you an even better athlete!
And in the end …
When it all seems too much, remember that your family loves you – and they would much rather witness you love the journey than hate every moment until race day.
Incorporating some of the above strategies into your training preparation and plan of attack will ensure that both you and your family will love the journey – and if you can manage this, then you are 90% on your way to a cracking race.
There is no perfect situation and rarely is it all smooth-sailing, but if you make an effort to keep your family happy and incorporate them into the journey it will almost always result in less conflict.
Above all else, remember that clear communication is paramount and sometimes you may need to be a little more flexible and a little less selfish than you were in your past life as an insular triathlete.
One thing’s for sure, there’s nothing more rewarding than crossing that finish line with your family cheering you on, knowing the result has been a true team effort.
Focus, determination & mental strength - Morgan Millington's incredible ironman journey to kona qualification
I think it’s safe to say my journey is incredibly similar to many who have ventured down the Ironman path. It began with a crack at a bucket list item goal of completing a triathlon to catching the ‘bug’ and suddenly an entire day of exercise is the ‘norm’.
The main reason to give an Ironman a go was to learn what it’s all about, to see if my partner Luke and I were those foolish folks that enjoyed an entire day of absolute punishment. Turns out we are, 3 down and no doubt soon to be planning the next one.
Safe to say it wasn’t all smooth sailing for Ironman number one, two or three. But what is an Ironman journey without a few rough days at sea? What do we take out of each time is experience, lessons and fun that we won’t forget. I am writing to share my experiences and maybe you are bordering on entering an Ironman for the first time or after years of experience you really relate to the ride we have been on.
In our eyes the first step when looking to do an Ironman is to engage a coach from an Ironman background, by chance I happened to meet another triathlon ‘freak’ Steve who hooked us up with Rich. It’s been a few years now and we are so stoked to call him our coach as well as be a part of the culture and crew that is T-Zero. Rich might have other things to say about coaching us, it’s never an easy task to coach a couple who request to be nearly joint at the hip but are of different abilities, for us, it works and he makes it work.
We chose Ironman Australia as our first stop. The first one was all about getting our bodies used to the miles that come with the long distance. That wasn’t without its hiccups, Ironman training is never an easy ask with full time work as many I am sure, can relate. The main obstacle that was thrown my way was Achilles Tendonitis greeting me with 4 weeks until the race. After some serious down time for the 4 weeks I had reached a point where the medical advice was positive enough for me to line up on race day.
Race day was a new experience, there was that sense of complete unknown ahead of us, and on top of that I had in the back of my mind how on earth will I get through this, four weeks of no weight bearing running (subbed in some water running) I have to run a marathon. That little back of the mind voice had to be silenced. The mindset was so important that day, my mind turned to the previous six months and the training I went through, I found confidence in that and kept positive.
As the race went on I was perfectly positioned on the bike and was rolling back into town with about 8km left, only to hear something go terribly wrong, I look back to find an entire de-railer hanging, while I was prepared for all things flat tyres and chains off, can’t say I travelled the course with a spare de-railer! Eight kilometres from home it was time to get my hiking boots on. I kept strong, it was just a hurdle, one I had to jump over and keep moving. Lucky as I was on my walk the mechanic turned up and 20 minutes later I found myself on a fixie bike and 7km of hills. What happened was completely out of my control, what I could do, nothing but accept and find a way to make the best out of a bad situation. I was there for the experience and accepted this was part of the experience. I managed to pull off a really strong run, with my Achilles issue I was stoked, I knew I could do it. The overall result was unexpectedly close to punching a ticket to the ultimate Ironman World Champs at Kona with the 20 or so minutes on the side of the road with a mechanical being the difference. That certainly wasn’t within my control and knowing that left me comfortable with where I was with my ability and gave me drive to continue the Ironman journey.
What next was always going to be on the cards, it was an incredible experience and we were ready to improve.
Ironman Texas was the decision. We caught the bug but wanted to expand our horizons outside Asia Pacific. The build was near on perfect and our goal for the race was to better ourselves in the sport we chose, this is important for me especially, Rich has taught me, the goal is the best out of myself on the day, my square metre, my race, my goals and that will lead me to do what I deserve. This lead to a solid day out for me but not what I knew was my full potential. An opportunity for a Kona spot a whisker away, a mere 2 minutes over 9 hours 30, but because that wasn’t my end goal it was easy enough to accept. That Kona spot would come when I have my best day and the external uncontrollable fall my way. I took my learnings and spent the next 12 months finding that continuous improvement and enjoying the adventure.
Next back on home soil we decided we were all in for Ironman Cairns, our own personal goals were set. We were all in, as mad as our friends and family thought we were this was ‘fun’. It was all going to plan until….
Four weeks before the race in the best form I had ever been in, 28km into my 32km run I tripped over, I am a clumsy person and it wasn’t rare for the odd trip over but this one was different, it was at pace and getting up something didn’t feel ‘right’. Turns out I fractured my elbow. The next 4 weeks was a mind battle but as the coach said, there was no time for a pity party race was on and we would get through it. At the time I wanted a pity party, but looking back he was setting me up for success. There was no time for me to be upset or stress over what was happening, it happened and I couldn’t take it back, we get on with it and remind ourselves what this is all about, our goal to get the best out of ourselves and to enjoy the process whatever is thrown our way.
Race day came, the arm, while it had not fully healed, I had the tick of approval from medical professionals that it was ok to give the race a crack. Swimming training had been non-existent, running was short and sweet and a nagging hip was sending a few signals to me, but it was on.
Talking to Rich pre-race, mentally it was all about the path I chose to take was going to lead to either success or disappointment. The easy path was “tough race, tough conditions, I have a fractured arm, everyone will understand when I pull the pin” or “get on with it, pain is temporary and my arm is strong enough to get through this”. The day wasn’t without its twists and turns, the swim was a long way but I created my own path and stayed away from others, last thing my arm needed was to end up in a washing machine situation. The ride was amazing, that coastal road are just so beautiful the whole way and the run was full of on course support. Essentially throughout the day the path I chose allowed me to get on with the job. In this circumstance the mind helped the body achieve.
That resulted in my body giving me all it could on the day, 2nd in my Age Group and 3rd overall female age grouper and the big island. What a dream!
Things have since taken a twist, that sore hip, was a little more than just a sore hip. One week later I had an MRI which has resulted in finding out I have a bone stress injury. Us triathletes really know how to push the boundaries with our bodies, unfortunately in this case the body has told me to pull back.
The Ironman ride continues, what path it takes, not sure right now, crutches and couch time are my current situation. The plan is let the body heal properly re-set and go again.
Each time we learn more about the sport of triathlon, specifically Ironman, and the drive is there to strive for more, by more I don’t necessarily mean more training, or higher placings in my age group, or faster times. It’s about getting the process right through the entire journey, finding the perfect balance and most importantly have fun while doing it!
So stop asking yourself if you are ready – start asking yourself…Are you willing? Are you willing to be doubted, are you willing to be take on every challenge and to pick yourself up from failures and keep going forward?
By Coach Richard Thompson
No matter where this blog finds you in your athletic journey, ask yourself ‘what am I achieving? ‘what is the objective?’.
What has happened in your past, what you have achieved and what you havent – the wins/the failures – they are just that. The past. While undoubtedly, all of these experiences have made us better people – it is what we are going to do with that knowledge in the future that is paramount. Where are you going? What do you want to achieve?
It doesn’t matter if you have a clean slate and just starting to work out what your goals are or you are neck deep in your final training block before taper – take this article as a reminder to sharpen the process of setting your goals for the future and developing your state of mind to become a game changer.
Firstly, let’s accept that society has been developed to embrace comfort over desire and that any discomfort has a negative connotation. In my personal opinion, being able to accept pain is just as, if not more, important as accepting comfort.
There are so many mod cons out there to make life so easy and well, so vanilla. Mediocrity is the name of the game for most –‘don’t aim to achieve much as you are more likely to fail’. Society’s standards of what is generally ‘acceptable’ for fitness, health and wellbeing is scarily low. We are often encouraged to accept the status quo and forget about the prospect of changing the game itself.
What I have seen not only in my stable but the greater T:Zero Collective generally is that no matter where people live or what their ability is, they all seem to refuse to accept being mediocre. This is just awesome. These athletes are a part of a wider endurance family that knows the benefit of being fit and healthy and to achieve things that others wouldn’t even contemplate. However, there is a trap that you can get into that often people do, in that, you accept this new level of average. That you don’t want to push yourself in this sport (or in life generally) to see what you are really capable of, for fear of failure – or because someone has told you that you can’t or shouldn’t do that or you think (insert your excuse here).
So, your goal setting. Within the sport and in normal life, I urge you to break out of the mediocrity and set goals that really make you nervous. Like ‘butterflies in your stomach’ nervous. If they aren’t giving you butterflies, go bigger! In this space, anything is possible. You must think of yourself as a game changer.
Be as specific as you can be with the goals and importantly, WRITE YOUR GOALS DOWN. Keep them somewhere you can refer back to every few weeks.
Once your goals are in front of you, the next step is to be absolutely clear (by writing these down as well) as to ‘why’ you want to make the goals happen.
Now, are you ready to be a game changer? Of course not. No one is ready. No one is ready to endure everything possibly imaginable to achieve their goals. You will never be ready for the struggle and sacrifice you will suffer before you succeed.
So stop asking yourself if you are ready – start asking yourself…Are you willing? Are you willing to be doubted, are you willing to be take on every challenge and to pick yourself up from failures and keep going forward.
If you are willing to take on whatever comes – then go for it - set some massive goals (both in and out of the sport) and go out and crush them like it is your only objective on this planet.
And remember… If you truly want the results that very few people have, then you have to go and do things that very few people do.
If you’re a few weeks or months on from your Ironman A-race and the post-race blues have got you feeling down, you’re probably not alone. Perhaps you’re a multiple-Ironman finisher or Kona alumnus? Regardless of where you sit on the spectrum, if you feel like you’ve reached the pinnacle of your triathlon career, think again. It’s time to talk Ultraman.
Ultraman is a three-day stage triathlon, comprised of a 10km swim and 140km bike (Day 1); 281.1km bike (Day 2) and 84.3km run (Day 3). Each day has a cut off time of 12 hours. Unlike Ironman, participants do not have event support and therefore must provide their own support crew (with at least two land-members), including their own swim escort to accompany them during the entire swim portion of the event.
The inaugural Ultraman was held on the Big Island of Hawaii in 1983. From its humble beginnings with just three participants, Ultraman races are now held in various locations throughout the world including Brazil, Canada, Spain, Israel, the USA and in Noosa, Australia.
In recent years, interest in Ultraman has gained momentum, however participant numbers for each event are capped at 50, and prospective athletes must apply for a slot. Athletes from all walks of life and athletic backgrounds are attracted to this unique stage-race – from professional triathletes to weekend warriors and everyone in between.
Given Ultraman Australia 2019 wrapped up recently, you may have (possibly briefly) contemplated whether you have what it takes to step up and take on this epic endurance challenge. So, who better to put your reservations at bay than our own T:Zero Head Coach, current Ultraman World Champion and Ultraman World Record holder Richard Thompson? Not only is Coach Rich an Ultraman specialist in his own right, but Richard and T:Zero Multisport have coached a number of athletes worldwide to achieve their own Ultraman success, including five Ultraman Australia podium place-getters. When it comes to all things Ultraman, you’ll be hard-pressed to find a more qualified contributor.
We recently asked Coach Rich a few common questions that may have crossed the minds of prospective Ultraman athletes…
Q: What makes Ultraman unique or different to anything an athlete may have done before?
Q: What are the special aspects of training for an Ultraman that athletes may not have considered?
The answer lies with athletes who have done their “Ironman thing” or who have already completed another form of long-course/ultra-endurance event and are looking for their next challenge.
Stage racing is an incredibly awesome event and a challenging but equally rewarding journey to train for. Ultraman presents as an option for those athletes who are tired of Ironman or perhaps those who have achieved or resolved to set aside their Hawaii aspirations. Ultraman is the next level of seeing what is possible and what you are capable of achieving.
When everyone started Ironman (for the people who’ve been in the sport for a while) there was that lure in being genuinely uncertain about whether you could actually DO an Ironman. Now that this has become achievable for many more people, Ultraman becomes the next step – the opportunity to start a new journey not knowing whether you’re going to be able to go the distance. A new challenge.
Q: What are the common misconceptions about Ultraman that may deter prospective athletes?
So, there you have it. The seed has been planted.
Ultraman Australia 2020? Challenge accepted! Superb … follow us this way.
If you think you’re up for the challenge or just curious to know more, get in touch with T:Zero Multisport and let us help you reach your next level and #liveyourpotential
Coach Rich says he is a bit of a bad influence when it comes to setting the bar with races. And he’s right. Watching my work friend Dave Kalinowski and Richard do Ultraman had certainly lit a tiny little fire in me deep down, and I knew I would love to do Ultraman, but I would never have suggested it. Partly because it seemed laughable. And partly because I just couldn’t get my head around running a double marathon. Also because I would never have put my hand up for a goal I wasn’t sure I could achieve!
So, when I sat down after my first IM and said “You see my data. What should I do next?” and Richard said, “Have you ever thought about doing Ultraman?” it was probably like throwing accelerant on that little ember! I muttered about the double marathon and he assured me that he knew I could do this race. Yes – he is undoubtedly a bad influence. But without that influence I would have missed out on an amazing and life changing race that must surely have been the athletic highlight of my life!
I thought about doing a traditional race report, but nobody needs to hear the blow by blow about how much I swore when I found I had no gears on day 2, or how I nearly threw up my gel at the 70km mark of the run, so this is more about the things that I think were critical to success in the event and the ways in which it changed me.
So now I just need to realise that it is done. It wasn’t just another big long training weekend (where Steve Foster helped me down the stairs onto the boardwalk at the end – OMG major fan moment!) but the real thing. I achieved what I set out to do. I am an Ultraman. It’s just taking a really long time to sink in. I quietly went back to swim squad this morning, and when I poked my head up at the end of my first 100m the whole squad was clapping because Codie (Grimsey) had told them what I had done. Embarrassing! Nup – still hasn’t sunk in! 😊
The T-Zero camp in Bright – as an outsider coming in, it was not just a camp but a awesome week of learning, training and making new friends.
Why did I sign up for a Triathlon camp as a complete outsider to a T-Zero camp?
The motto I have lived by for a while is -“just say yes”. Complimentary to my nature of being a serial experimenter with training, this ethos has launched me into some quite amazing adventures and often had me receiving race and event confirmations seemingly minutes after just saying “yes”.
So, when I became aware of a week long training camp in Bright, a beautiful town in Alpine Victoria, and a central location to amazing bike rides and training opportunities – well, it was a no brainer, and before I knew it I had signed up.
I have spent more than a few years on the triathlon scene and its fair to say I know quite a few people in the triathlon world and in Queensland particularly. I am pretty familiar with the major coaching groups and a lot of the coaches.
But T-Zero? This coaching group was an enigma to me. When I signed up to camp, my sum knowledge of T-Zero was that they were based on the Sunny Coast, did individual, online coaching and had seriously cool kit. That was pretty much it.
Having attended quite a few training camps over the years, I psyched myself up for a challenging week of physical training in beautiful Bright. More importantly, I mentally prepared myself to embrace the usual training camp scene of athletes jostling for attention, variable coaching levels and training turning into athletes racing each other…. all of the unknown plus the fact that I was a T-Zero outsider. I expected it to be challenging.
So what completely surprised me about the T-Zero camp was that it was unlike any camp I had ever been on. On day one, our coaches, Rich and Scotty, set the scene for camp week and a request to leave our egos at the door. And what followed was quite simply one of the most enjoyable weeks of training I have ever experienced -with a group of seriously awesome individuals. I met athletes from all over Australia who had varied goals including endurance bike rides, ocean swims, triathlons, ultraruns and swim runs – athletes training for their own goals and coaches who were just as excited about these goals with as the athletes themselves.
The camp base, T-Zero headquarters, was a brilliant concept. Athletes were welcome at the coaches’ residence at any reasonable hour to chat with coaches, other athletes and relax whilst using the Normatecs. In addition to team dinners, we chilled here during education sessions including nutrition, goal setting, teamwork and an invaluable sports psychology session by legendary Grant Giles. We are all now familiar with the “I am the sky, that is just a cloud” theory thanks Grant. Now to put it into action!
The cycling opportunities were the obvious lure to Bright. Some serious km were covered with plenty of opportunity to enjoy the scenery and chat with other athletes. As far as the individual sessions went, my favourite was Mt Hotham - mainly because it felt kind of epic cycling up there above the tree line for as long as we did and having a few challenging, but achievable gradients, at the end. For a group ride, I loved Falls Creek rolling along with banter all the way. And just to top it off, having the opportunity to have another crack at Mt Buffalo at the end of a long week and long ride was pretty cool too - a bit of freedom to test some limits outside of a normally structured training week.
There were run sessions both in Bright and at altitude, swim sessions in nearby Myrtleford and open water swims in alpine lakes. The strength session and yoga at the Bright Fitness centre were an added bonus too and we connected with our inner zen.
Falls Creek training day was super inspiring with our awesome guest coach Annabel Luxford leading a run and swim at altitude – I don’t think we noticed the lack of oxygen as we chatted with her, listened to her training tips and enjoyed the scenery.
The local coffee haunts, restaurants and ice cream shops took a bashing by the team and the calorie consumption would have astounded any member of the general public. Myself? Well, I left a fairly decent mark on the Lindt chocolate stocks in town!
A lot was achieved overall in one small week – swim, bike, run, education, socialising and great conversation.
But, more than anything on camp, the one thing that absolutely stood out was the T-Zero culture. Everyone was treated equally and that everyone’s goals were considered equally important. That leave your ego at the door comment coming to fruition. That success on a session was more about turning up and giving your best rather than being compared to anyone else on camp. And that everyone was there supporting each other to get the sessions done. Lots of teamwork in such an individual sport.
So did my “just say yes” ethos serve me well? It is completely obvious that it did – not only do I now know a whole new bunch of amazing people but T-Zero is no longer the enigma it once was. Thanks for an amazing week!
"An awesome all inclusive and professionally run training camp - great location and sensational athletes and coaches to train with - you know you have had a great 8 day camp when you want just a little bit more - booked again for next year - cant wait."
An amazing collection of training and racing advice from the T:Zero Multisport coaches- with the occasional guest blogger! Read this blog to help you live your potential!