1% Daily - The how and why you need to find 1% daily

14 Mins and 24 secs The skills you have used to get you where you are now, might not be the right skills you need to get you where you want to be.   That's ok, that's part of the plan You need to upgrade your skillset Let me explain how I have done this myself and what I share with my clients Enjoy

Literally almost sent these back and we had not listend to them! by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

What does Success look like for you? by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

The world has gone mad and you are getting comfortable by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

What's up? What's up? It's been a mad 4/5 months, but I'm back at it This is the first of many podcasts, that I have been working on. I am excited to get back after it and start sharing all the good stuff that I am learning. I talk in this show about my time away with the Royal Marines, what I learnt, what I'm grateful for and some future plans I hope you enjoy Ross

ok im back by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

When it comes to dealing with the obvious, we are being challenged on all fronts. More so than ever we are being tested at home, our relationships are being put through the grinder. Don't worry, you are not alone. My wife and I are going through it as well. All it takes to get back on track is a little TLC and a lot of good communication. I hope you enjoy this podcast and I look forward to hearing back from you guys soon Enjoy

I dont even know what day it is let alone where my routine has gone! by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

Survivor Series #2 Upstairs by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

Survivor Series #1 Health and Fitness by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

Death impacts us all differently When Kobe died, it was a weird one for me. I didn't know him nor actually like him much as a player. He was a laker and i was not a fan. I respected him as an amazing player. After he retired I then slowly started to read, hear and learn about the impact he was having away from the game, i was becoming a fan. Then he died and that was when I understood the real impact this man and the game of basketball has had on my life. My work, my jobs, my wife and my kids can all be liked to the impact of the game and in some part Kobe's journey In this podcast, I share a conversation I had with my 5yr old son about death, basketball, impact and more. The recent events have forced me to re-align my actions with my values I hope you enjoy Ross

If you want what the professionals have, you must be prepared to do what the professionals do! If your foot is sore you see a doc, bad tooth the dentist, if your mind or heart gets hurt why do we not seek help? Here is why you need to change this!

What is in your diet? I dont just mean food! by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

Rise up to pressure or drop down to training? by New podcast by Rosscoe 14mins and 40 seconds. Thats it!

This was a hard one to record The events that unfolded in the race are just a reminder that nothing is promised, and when people ask me how the race was, I tell them honestly that it was a game-changer and it has lit a fire to train and race again, but moreover, it made me appreciate the important things in life. The experience with my dad who raced and then getting to come home to my wife and two beautiful kids. Enjoy, and apologies its a little longer than normal, but hopefully, you understand why when you listen.

We love to compare, but is it really necessary? Is there a good time and a bad time? Just remember what other people do, have and are all about doesn't have to impact you!

Investing time, energy and resources into yourself, maybe considered selfish. Yet when we get sick repeatedly we are brandished irresponsible for not looking after ourselves You chose You!

There is no such thing as a selfless act and that's cool You need to do more of it! I promise it will come back to you1

When was the last time you stopped and took in a sunset? This may be on your own, with someone special. Life is full of magical moments, yet we get so busy we miss them all. I encourage you to slow down a little, take in a sunset, and take life for what its really all about. Magical moments!

I dropped the ball I fell off the wagon Please let me explain how this happened, and how it will be happening in your life as well. What we can do about it, how it happened and what we can learn from it. I dropped the ball But I picked it back up again That's the important bit I'm glad to be back Have an awesome day

As humans, we like to find the path of least resistance What happens is we then get complacent. Every now and again, it is important to reevaluate your standards and your expectations. This goes for yourself, your friends, family and the people you come in contact with on a daily basis. This is ok and is important if you want to keep working on and improving as an individual. Raise your Standards

Growth is found in the process, the uncomfortable process of learning something new, working our muscles in a different way. As humans, we are designed to find the path of least resistance, this means we like to find the easy way to do something. This was good when we were solving problems, but nowadays our lives are pretty easy in comparison. We still have the ability to find the path of least resistance and in this day and age, this then can be problematic. In order to counteract this, we need to have new experiences,m we need to get comfortable being uncomfortable because this is where the good stuff happens Every day, do something new, challenge yourself.

Having spent two weeks freezing my bits of in Norway, the trip was rounded off with a ski. An undulated, cross country ski race. Just like in life, when you think you have got it sussed or you take your eye off the ball, you spin out on the bend of a sharp descent whilst trying to remember how to ski Life is just like a Cross Country Skin race

In Norway, there was no room in your Bergen for non-essentials. The fun part was the method of discovering what was essential and what was not? We fill our lives with so much "stuff" that it becomes hard to function. Take time out to re-pack it all, move stuff around and get rid of some "stuff" Here how it went down in Norway

You are the poeple you hang out with When you are a Royal Marine, the standards are pretty high Why do we then lower out standards and expectations inall of the other areas of life? Stop settling, cut the deadwood and raise your game It starts with who you hang out with!

Sometimes we are occasionally blown away by new experiences and then on other occasions, we will actively avoid them. I was prompted to think about this again whilst I was away in Norway and then when I came home and I was playing my little boy Bear. Norway for me was one whole new experience. The coldest weather and water I had ever experienced. Ice breaker drills and -23 nights in a survival shelter. But for me the one that stood out the most, was seeing the NOrthern Lights. I had seen these on TV, heard the stories, but had no idea what to expect. Boy was I in for a shock. The Northern Lights blew my mind and the minds of those around me. Getting home then and sharing this with Bear, was as much fun as being there again. For him he was having new experiences at school, riding his bike, learning to ride a skateboard and then how to engage with other pupils and staff at school. He too was having his mind blown. He is having new experiences every day, that's what life looks like for kids. As we get older we have less and less of these experiences because we get into routines and habits that might not best serve us. So then the idea of something new blows our mind. I encourage you to think more like a kid, worry less, get excited more and try something new today. Have an awesome day

Finding new limits through new levels of cold. Part of life is the experiences we have on a daily basis. We use these experiences to shape and define our norms. When you are faced with new experiences that force you further than ever before, that is where the magic happens. Nothing truly magnificent came from something mediocre or safe. The power and beauty are in the process. The process of being comfortable with being uncomfortable. Hope you like this one

Welcome to the first in "Norway Inspired" 1% Daily Podcast This show takes you through the whole experience of going through the ice. Defining the obstacle Understanding the build up and approach Execution The aftermath, the takeaway from the experience Get your head around these points and anything is possible. I truly believe this Have an awesome day, and for the full video check out the show on my youtube channel

"You can't expect to stay where you are and get where you want to be" Nothing is achieved in your comfort zone(or more aptly named your familiar zone) Get set on goals but more importantly get set on the systems and process that allow for the successful change to happen and then stick. Enjoy

We are busy in life and if we are not careful we get caught napping, and before you know a set period of time has passed and you have not made the improvements required/needed/desired. Think about where you have settled: Career - have you just settled for a job that you don't like and that doesn't pay you well, but its easy to do? Or do you surround yourself with people who let you down or don't encourage you, but its easy and safe and you don't have to change. Don't upset the apple cart We all do it, now its time to recalibrate and have an another crack at this game called life. RAISE YOUR STANDARDS

We are cumulative momentum of all our decisions Basically, everything that has happened in our lives up until right now has put us where we are right now. All the good and the bad has put your right here right now reading this. So what does that mean, what can we learn and how can we use this in 2019>? Listen and see if I make sense in 14 minutes and 40 seconds Enjoy

Upgrade you environment, upgrade your friends, upgrade your standards, upgrade your expectations. If it does not make you better, do not waste anymore time on it, or them

Inspiration has a place, and I too was recently inspired. The key is the action that follows. Find the inspiration Get inspired Plan for massive action Take the action Have a glorious day Ross

Its coming to the end of the 3 rd quarter for this year. That means basically you have 3 months left of the year. 3 months to actually get Sh*t done for the year. You need to quickly review the last 3 months and plan the sh*t out of the next 3 months. Listen in and find out what I will be doing and what I am sharing with my executive clients right now. Have an awesome day Don't forget to subscribe or follow on Social Media. Love you all Ross

People (I include myself in this at one point in my life)think they can stand still, cruise through life and not take any extra action. The fact is that the world is always moving forward, so if you feel you are currently standing still and taking it all in. You are wrong! What you are actually doing is going backwards. Find out what, how and when you can make that change. I will gove the first one for nothing. You can start today! Have an awesome day people! Thanks in advance for all the podcast love Ross

Sometimes we get lost in the process, or we focus too much on the goal and not enough time or the journey or the process. It's important to have the big picture, the end goal constantly on your radar. You need to always bring it back to where you are right now at this moment in time! WHAT IS THE NEXT STEP? THE NEXT PUNCH? THE NEXT ROUND? TAKE THE FIRST STEP TODAY! Hope you enjoy this, and if you do, could you do me a solid and share the good stuff and drop a review on soundcloud or itunes. It would be a big help Have an awesome day!

I was hungover on Monday and it was worth it! Listen and find out why? I am always asked "Do you ever just let it all go?" Don't get me wrong, I dont party regularly and very rarely drink, but every now and then I will let my hair down. The benefits of this time fare outway the negatives of this moment. Keep special moments "SPECIAL" Don't do them all the time! Enjoy!!!!!

Let's not overcook it. Sometimes we need to just get out and move. I am a big fan, advocate and practitioner of the phrase "Something Over Nothing" Simply put, if you cant get the 10 mile run in, but you can get the 20minute garden workout in, do the workout, or at the other end of the spectrum if you are not doing any exercise at all, going for a 15 minute walk is a massive step in the right direction. Here how I do it, how I get it and got it wrong. 4 things to think about. Grab the bonus material on the youtube channel No gym needed Have an awesome day!

These are all things I need to work on, continue on and develop in my relationship. Don't consider the fact that you are choosing to improve your relationship as a sign your relationship is in trouble. Think about it as an indicator you want to make your relationship better. 7 things to do: Dedicate time Surprise Be patient Remeber the how? Friends first Have fun Get physical (steady) Go to my Youtube channel for 5 minutes of bonus personal material, sharing the specific that I am getting involved in at the moment with my wife. https://youtu.be/qACC4I3jtF4

We all have those "Mile 5 Moments" When it gets a bit hard and ot feels like it could all fall apart. You have dropped the ball It's ok, we all drop the ball. Dropped it with this podcast. Its been picked back up again and we are back in play. Get after it all. Enjoy and share the love Have an aweosme day

Its the mid way point in the year! I ask you to take some time to: Reflect on the last 6 months - write it all o=down, the good and the bad. What have you learnt? Score or re-score yourself at http://calculator.pot3ntial.co.uk/ Make a plan for the next 6 months How are you going to make the next 6 months better/different to the last 6 months What seeds can you start to plant now for the winter? Think about good habits you will benefit from in the cold and dark months! As always I am so happy and grateful for all the downloads, shares and comments. Take it easy I

Work gets hard, it is how you deal with it that makes you the better person. Learn from my mistakes, try some of these things. They might just help you out. Or You may just want to quit your job Enjoy!!!

Took this straight from the page that is insta and from Mr Diddy himself Liked it, broke it down a little and applied. Enjoy!

Everyone likes to complain about having no time. I hold a gun to your head head and tell you to find time, guess what? You find time! Its all abnout priorites. Where are yours? Where do you sit in there? Are you actions in line with your values? Check it out and let me know!

Don't expect to get paid before you add the value. People are too quick to forget this. The "I will work more, harder, better when I get paid more" attitude is just wrong and doesn't work./ I'm all about the integrity shout. What are you doing, how are you behaving when nobody is around? Enjoy this bad boy. Got into a little rant, it was awesome

I have been running for as long as I can remember. I didn't start meditation until about 4 years ago. It was a game changer. For those who knock it, you have to try it. From professional athletes through to special forces. High-level performers are doing it and doing it regularly. You don't need a cave, a loincloth and a large bell to ring! All of those do help and can be found at certain retreats :-) If you struggle with focus, being present, stress, anxiety or you just feel like you have a lot of shit going on upstairs. Give it a try. I recommend the following: https://www.calm.com/ https://www.headspace.com/headspace-meditation-app https://youtu.be/J11_JxqSJlE Check them out If you have any questions let me know Enjoy!

Look! I would not change it for the world, but sometimes ooooohhhhhhhh! I have two kids, I do not have it sorted, but I don't think anyone will ever genuinely be able to claim they have. It's a learning curve, enjoy, embrace it and share it! Have an awesome day!

We are all busy I get it. But that is not a good enough excuse nowadays not to exercise. You need to prioritise yourself. First of all, you need to work out why you are exercising. This will then help you plan, choose and execute! Even if it's just for 1% of your day 14mins and 40 seconds or maybe 2% Here are a few examples of perfect workouts for the home: https://youtu.be/o-MJMUm3LDk https://youtu.be/P0SrFbXydr8 Go now and get exercising!

I kid you not, our two children are in the best health possible and I put it down to the food they eat. Listen to what we feed them, how we navigate parties and family members. Also big shout out to the ice cream spot in Sheffield with the amazing vegan chocolate icecream Cocoa Wonderland https://www.cocoawonderland.co.uk/

Long and short of it. I got sick. I am pretty sure 99.99999% it was caused from internalising something I should have been talking about. What that thing was(is), is not the issue. The issue is: I did not talk about it, see the warning signs, notice the lack of sleep, bad food, poor exercise, worse communication. I paiod lip service to the important things. The meditation The sleep The journalling The work, all the stuff that makes a difference. But i have a good relationship with my body. It said "see you Ross, I have been trying to tell you for weeks now to take a step back, re-engage, listen to your body, but you ignored me. So now I am going to screw you for 12 hours really bad, 2 days pretty bad and then just 5 more days of annoying sickness. It worked, I am back, almost 100% Find out what went on! Have an awesome day

Sometimes you need to play the game. By that I mean, give and take, do what is asked, what is expected and then do a little bit more. This is no different to your relationship with your significant other. Put it in and get it back!