What is happening my rugby brothers?

As you know me and TJ have had a shitty week. At Rugby Muscle we’re big fans of the stoic way of thinking. If something bad happens, then it happens, make the best out of a bad situation don’t bitch and moan about it because behind every cloud has a silver lining as they say.

Or, as I prefer, every set back brings a new opportunity.

So that’s enough of that and it’s the last you’ll hear from me about it.

Today is all about focus.


The ability to just get shit done. More specifically for us don’t let anything get in your way.

I listen to lectures in my free time ( If you aren’t learning, you aren’t growing. If you aren’t growing then you’re dying) and something that was said really caught my attention.

It was a Tibetan phrase that the monks use “Walk walk, Sit sit”. Simple right.

You can probably guess what it means. If you’re walking then walk, if you’re sitting then sit. Don’t spend your time wobbling trying to do both. One of the things I find myself saying a lot is “you can’t ride two horses with one ass”.

You just can’t focus on a tonne of goals at the same time and get a great result.

100% determination and focus on one specific goal will get huge results. Dicking around trying to be okay at 2,3 or 4 things at a time just makes you rubbish at all of them.

   “If you aren’t growing then you’re dying”


Here’s the deal then brother.

What do you want?

Are you 100% all about that? If you aren’t then why aren’t you?


If you only put 50% of your effort into something, then surely you aren’t going to get 100% of the results? That’s shitty maths right there.

So a challenge for today:

Take 20 minutes and figure out what you want… seriously book out 20 minutes of your time and sort it out. It doesn’t have to by rugby or gym related, but it’s a good place to start to see what you want. What would really make you happy?

It’s a big question hey.

What would make you happy? Work it out, write it down and focus on it.

We’ve spoken about goal setting before (see our podcast) so you know how big fans we are of breaking goals down.

So do that.




(This isn’t just to fuck with ya, it’s important to note)

So when you’re working on your goal actually work on your goal and nothing else. Have that extreme focus. When you’re not working on your goal, you are not working on it.

Don’t worry about it. Don’t stress about it. Enjoy your life in your down time.

If you go hard out all the time bro you are going to burn out. I love intensity, seeing people intense on a goal makes me buzz, but if you do it without a break then you’re going to go down hill. Take chill out time too.

Walk walk, sit sit brother.

Comment below what you want, whether it’s a rugby or gym goal, or just something else. Let us know and we’ll help.

Alex (currently sit sitting)

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