The Playbook with Colin Jonov

Discipline Over Motivation: How to Keep Commitments When Life Gets Hard | Kaitlyn Kenna

Send us Fan Mail [https://www.buzzsprout.com/2280421/fan_mail/new] Kaitlyn Kenna and I start with caffeine withdrawal and end up somewhere much deeper: how discipline, identity, and self respect actually get built when things feel hard. We share what helps us train, recover, and eat with intention without getting trapped by perfectionism or social media noise.  • caffeine dependence and what withdrawal feels like day by day  • discipline as a skill built through reps and non negotiables  • training volume, recovery days, and why sleep is a performance tool  • using Whoop and HRV data as feedback without letting it control choices  • premortems and practicing worst case scenarios to build confidence  • setting realistic expectations for different seasons of life without making excuses  • stacking wins by controlling effort and inputs over outcomes  • learning discomfort versus injury and protecting long term consistency  • CrossFit Games goals, support teams, and coaching accountability  • eating disorder recovery, control, and talking back to the restriction voice  • nutrition fear mongering, rage bait, and why whole foods and moderation work  • purpose, meaning, and identity labels that drive behavior change  Tune in next week. Check us out, athleticfortitude.com, download the pod, subscribe to our YouTube channel, 5 stars Only Baby. Support the show [https://www.buzzsprout.com/2280421/support] Subscribe, Download, Rate 5 stars only baby! Follow @ColkyJonov10 on all social media platforms.

The Dark Side of Leadership: Ambition, Family, and the Cost of Being “The Guy” | Zach Brandon

Send us Fan Mail [https://www.buzzsprout.com/2280421/fan_mail/new] Performance and Leadership advisor, Zach Brandon, and I dig into why the traits that drive excellence can also sabotage it when we overuse them. We trade stories and mental models that help leaders, coaches, and athletes stay adaptable, serve others well, and keep their values intact when ambition and adversity collide. • the double-edged nature of performance virtues like intensity, obsession, and discipline  • overused strengths becoming limitations, including communication and leadership presence  • routines as a performance tool, plus the cost of rigidity and the need for flexibility  • the skyscraper model: deep foundation paired with the ability to sway  • the painter versus paintbrush idea, focusing on the person behind the questions  • spotlight versus lighthouse leadership, shifting from ego to service and clarity  • values versus virtues, plus performance as capability shaped by environment  • visualization and mental rehearsal that includes adversity, not just best-case outcomes  • leadership trade-offs at home, including scheduling what we claim to value  • perspective and reframing, helping performers navigate setbacks and injury  • identity as the downstream driver of behavior, growth, and culture  • prioritizing values like a “starting five” and using future-self advice as a filter  Tune in next week. Check us out, athleticfortitude.com, subscribe to our YouTube channel, download the pod. Five stars only. Support the show [https://www.buzzsprout.com/2280421/support] Subscribe, Download, Rate 5 stars only baby! Follow @ColkyJonov10 on all social media platforms.

The Half‑Truths Holding Athletes Back: Lessons from 30 Years and 120 Episodes

Send us Fan Mail [https://www.buzzsprout.com/2280421/fan_mail/new] I reflect on turning 30 and break down the lessons that keep showing up across sports, coaching, and life: every decision has downstream effects, and you always have more choice than you think. We challenge popular one-liners about performance and replace them with a practical framework for identity-based decision making, role adaptability, and long-term success.  • using a simple decision tree under pressure  • asking what your future self would do  • excelling in a role even when you dislike it  • planning for adversity with a pre-mortem  • using comparison as feedback without ego  • caring less about noise and more about trusted opinions  • accepting that talent matters and fit matters  • treating emotions as data and choosing the next action  • using outcomes as feedback without obsession  • building adaptability across teams, levels, and careers  • avoiding blanket advice and mapping consequences  • thinking through transfer portal outcomes before acting  • anchoring hard work to identity, not guarantees  Tune in next week. We've got some really cool guests coming up. Check us out athleticfortitude.com. Download the pod, subscribe to our YouTube channel. Five stars only, baby. Support the show [https://www.buzzsprout.com/2280421/support] Subscribe, Download, Rate 5 stars only baby! Follow @ColkyJonov10 on all social media platforms.

Strong Beliefs, Loosely Held: How to Evolve Without Losing Yourself- Josh Chambers

Send us Fan Mail [https://www.buzzsprout.com/2280421/fan_mail/new] Josh Chambers and I talk about why “unorthodox” often becomes the new standard and how the best performers find an edge by refusing to protect their ego. We connect sports stories to leadership, identity, and habits so you can adapt faster and build something that lasts.  • a self-trained javelin story as proof that “impossible” is often just unexplored  • why unconventional technique can create real competitive advantage  • frameworks with flexibility as a better model than rigid dogma  • the difference between being right and getting it right  • identity and ego as hidden barriers to growth  • adapting to new environments when levels change in sport or career  • the skill of starting over and thinking in longer time horizons  • leadership as math plus culture and finding edge in small decisions  • how Maryland simplifies communication to reduce confusion under pressure  • what a director of process does and how “process” shows up daily  • habits as a river and how leaders influence boulders stones and pebbles  Listeners, thank you for tuning in. Tune in next week. Check us out, athleticfortitude.com. Download the pod, subscribe to our YouTube channel. Five stars only, baby.  Support the show [https://www.buzzsprout.com/2280421/support] Subscribe, Download, Rate 5 stars only baby! Follow @ColkyJonov10 on all social media platforms.

What Coaches Get Wrong About Building Winning Teams: Greg Berge's 27-Year Playbook

Send us Fan Mail [https://www.buzzsprout.com/2280421/fan_mail/new] We sit down with retired coach and school leader Greg Berge to unpack what actually lasts after the wins and losses fade. We dig into trust, culture, and parenting pressures, then land on a simple north star: people over plays, every day.  • people over plays as the core coaching principle  • building trust through genuine daily interactions year round  • accountability with empathy for high-profile athletes  • celebrating bench roles to strengthen team culture and performance  • youth sports pressure, AAU over-scheduling, and why more practice matters  • parenting tension between fun, freedom, commitment, and resilience  • letting kids face safe adversity to build mental skills and reduce fragility  • redefining success beyond championships and ring culture  • culture as what you allow, what you emphasize, and what happens every day  • leaders as the most influential players, not always the best player  • empowering captains to handle locker room problems and grow leadership  • honest role conversations built on transparency and hope for development  • controlling the controllables and impacting the game beyond scoring  Check us out at athleticfortitude.com.  Five stars only, baby. Reach out to Greg: go to greatteamsbetterleaders.com, you’re gonna find his newsletter, products, resources, anything that you’re looking for.   Support the show [https://www.buzzsprout.com/2280421/support] Subscribe, Download, Rate 5 stars only baby! Follow @ColkyJonov10 on all social media platforms.