Remember that nothing endures. Try to take the long view. Whatever you’re going through now won’t last forever. It will soon be little more than a memory. Don’t get trapped in the world of ‘what if?’ We can’t predict the future. We can’t change the past. So work hard to live in the moment. Don’t get caught in the kindness trap. The sooner your kids get exposed to the world’s rough edges, the better they’ll be able to deal with them. Expose your emotions before they expose you. You have to go out and expose your emotions to the world. Make sure you know what anger or fear feels like. No body is ever perfect. Everyone has parts of their physique that they dislike. Work out what you can change, make peace with the things you can’t change.

Normal’ is a concept designed to make us conform. You should never forget that everybody’s ‘normal’ is different. So don’t let anybody persuade you otherwise.The lessons he echoes are crucial to not just a life demanding physical and mental toughness but generally any meaningful life. Here's what I took from each lesson: Work out what is and isn’t in your hands. Use your time and energy to focus on what you can control. Don’t dwell on what you can’t control. Energy never lies. We’re all constantly giving off energy that tells other people who we really are. No matter what we say about ourselves, the energy we throw out will always tell the truth. You’re responsible for what you say and how you say it. You’re not responsible for how the other person reacts. Be as kind and considerate as possible, but don’t let the fear of hurting their feelings stop you from telling them what they need to hear. If they get upset, that’s up to them. You won’t become confident overnight. Nothing worth anything comes together instantly. You build your confidence step by step.

The war against pain is as much mental as it is physical. If you’re ever contemplating taking on an awesome physical challenge, don’t neglect your mental preparations. Lie beget lies. One lie leads to another. Then another. Then another. Before long, your whole existence will be a fabrication. Is that what you really want?

Christmas Gifts

Set up good habits when you’re young. The older you get, the harder it becomes to change the way you eat, sleep and – most importantly – exercise.