When it comes to athletic performance, training gets most of the spotlight—but make no mistake, your nutrition is the foundation that supports every rep, every sprint, every recovery. You can have the best training plan in the world, but if your fueling strategy is off, you're leaving performance on the table. Over the years of coaching elite CrossFit Games athletes, pros, and everyday competitors, one thing has remained constant: those who eat with purpose, perform with power.

Read more about the key points I emphasize when coaching athletes on how to optimize their food for performance.

In my 20+ years of coaching, I’ve worked with some of the most elite individuals across sport and life—CrossFit Games athletes, military special operations, professional athletes, and high-level business performers. I’ve also worked with everyday people who operate at an extremely high standard, and you start to notice something after a while:

High performers move differently—not just physically, but mentally, emotionally, and behaviorally.

It’s not about talent. Not genetics. Not even just work ethic. It’s about character. The traits that are ingrained deep in their DNA—traits that show up when it’s hard, when no one is watching, and when the stakes are high.

Here are the 10 character traits I see time and time again in high performers.

There’s a big difference between working out and training. I say this often, and I’ll say it again: a workout without purpose is just sweat. But a training session—when executed with clear intention and thoughtful design—is a step forward toward your goals.

At Conquer Athlete, we believe the magic of progress doesn’t lie in fancy programming or random intensity. It lives at the intersection of athlete understanding and coach precision.

When your numbers refuse to budge, it isn’t willpower you’re missing—it’s a new stimulus. Strength plateaus happen because your nervous system has milked every drop of adaptation from the straight-set routine you keep repeating. Below are three evidence-backed ways to jolt progress back to life.Walk into any box on a Saturday morning and you’ll see it: a row of athletes who have mortgages, kids’ soccer games, and maybe a little gray at the temples—but they’re still hunting PRs like it’s 2009. I love coaching this crowd because they bring two priceless assets to the floor: life experience and a deep respect for smart preparation. Neither sport—whether it’s the chaos of CrossFit or the predictability of HYROX—makes concessions for age, so our programming can’t rely on shortcuts or nostalgia. We need training that honors physiology and ambition.

When your numbers refuse to budge, it isn’t willpower you’re missing—it’s a new stimulus. Strength plateaus happen because your nervous system has milked every drop of adaptation from the straight-set routine you keep repeating. Below are three evidence-backed ways to jolt progress back to life.

Ask any seasoned strength and conditioning coach what separates athletes who peak once from those who progress for decades and you’ll hear one phrase on repeat: mental resilience. It’s the capacity to absorb pressure, re‑frame setbacks, and stay mission‑focused when training, life, or competition throws an unexpected curveball.

You’re looking to build muscle, you log every lift, and the gym floor knows your sweat pattern by heart—yet the tape measure hasn’t budged. You’ve entered the empty-effort cycle: tons of grind, minimal growth. There’s no magic exercise that fixes this. Instead, you must master three levers physiology flat-out refuses to negotiate on. Miss even one, and hypertrophy stalls—no matter how heroic your work ethic.

As a mindset coach, I've seen firsthand how the mental state of an individual can dramatically influence their performance. On the day of competition, it's not just about the physical preparation you've done leading up to this moment—it's about cultivating a strong, focused, and resilient mindset that will carry you through every challenge you face. Here are some strategies to help you get into that optimal mental zone and compete at your very best.

For Masters athletes in CrossFit, understanding fatigue is crucial for navigating the fine line between progress and potential setbacks. In strength and conditioning, fatigue isn't simply the feeling of being tired after a workout—it's a complex biological response that directly influences your performance, recovery, and overall adaptation. With age, understanding and managing fatigue becomes even more essential for optimizing results and ensuring longevity in the sport.

Mixed modal workouts combine various modalities like weightlifting, gymnastics, and monostructural movements in one workout. This style of training helps train different energy systems and muscle groups simultaneously. However, to continually improve and avoid plateaus, it's important to understand how to progress in mixed modal workouts strategically. 

When it comes to preparing Masters athletes for peak performance in CrossFit, tapering is an essential yet often misunderstood component of the training process. As a strength and conditioning coach who has worked with athletes across various age groups, I’ve seen firsthand the transformative power of a well-executed taper. In this essay, I will outline the most important aspects of tapering for masters athletes, explain how to effectively implement a taper, and delve into why tapering is crucial for optimizing performance and recovery.

In the dynamic and demanding world of CrossFit, the pursuit of excellence is not just for the young. Masters athletes, those bravely competing in age categories ranging from 35 and above, face unique challenges and opportunities. Embracing an elite mindset is crucial not only for performance but also for longevity in the sport. Here’s how you can cultivate this mindset, backed by strength and conditioning principles and inspiring stories of athletes who have mastered the art.

One of the most common questions I receive is, "Should I still train if I'm not feeling my best?" Whether you're dealing with minor aches, mild illness, or just feeling unmotivated, maintaining your training routine is crucial. Let's delve into why it's important to keep moving even when you're not at 100%.

In the world of strength and conditioning, the journey of athletes is marked by both triumphs and setbacks. The mindset of champions, however, sets them apart. Their ability to navigate challenges and turn setbacks into stepping stones is what ultimately leads to their success. Let’s explore how elite athletes cultivate this mindset and the strategies they employ to overcome obstacles.

Learn how to “go to the well” when the situation calls for it, and you’ll see your ability to compete improve.

Let’s into the world of growth mindsets. As a strength and conditioning coach, over the years I’ve observed firsthand how the mental framework we adopt influences our physical training and overall well-being.

In the realm of sports, success isn't solely determined by physical prowess or natural talent. A crucial factor lies in the mindset of the athlete. As a strength and conditioning coach, I've witnessed firsthand the transformative power of a growth mindset in athletes. It's the foundation upon which champions are built, the mindset that propels individuals beyond their perceived limitations. In this short essay we will delve into the principles and practices of cultivating a growth mindset to unlock your full athletic potential.

In the realm of sports, setbacks are not only inevitable but also integral to the journey of growth and success. I understand the disappointment that comes with an unsatisfactory end to a season. However, it's crucial to recognize that adversity presents an opportunity for evolution and transformation. In this blog, I'll delve into how athletes can strategically approach their off-season training following a less-than-ideal season conclusion.

Maybe, you already possess the skills AND conditioning you need to be successful. However, you may have too many energy leaks that contribute toward your overall fatigue and expenditure – which prohibits you from expressing your true abilities.

When you’re in your 20’s (or even younger), some things may not be as important for you to focus on, but as age, volume, and priorities change, it’s vital to take a look at the whole picture if you hope to continue down the path of progress.

The following elements all have a huge impact on your training, your improvement, and your longevity.