All posts by Rick Randolph

Trading Awesome for Acceptable

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I have it all figured out. I know the ingredients in the secret sauce.

At least I have it figured out for me anyway. At least for now.

At 40 years old, I finally think I know what is best for me. I have found what seems to work best for my fitness and nutrition. I know what seems to be the best way to protect myself. A few months back, I made a list of skills that I think a human should be able to do. It included things that I am already skilled at, fighting and physical training. It also included things I wanted to learn like playing an instrument and hunting and butchering an animal.

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My Box of Needs

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Last Sunday evening, I was getting myself organized for the week. Planning it out, where I needed to go, what I needed to do.

My son said, “Do you have any days free this week?”

“Buddy, probably not,” I told him. “It is pretty full. Why? What do you need?” I won’t lie. I was kind of dreading the answer.

“I just wanted to hang out with you,” he said.

I keep my life pretty full. Between work, CrossFit training and coaching, self-defense classes, combatives classes etc. – my time gets pretty thin. I try to plan time specifically with the family and kids, but I know I am not always successful. Read More


Three Simple Steps To Getting Back On Track With Your Fitness

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“In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” ~ Plato

I am constantly reminded in my own life how connected my mind and body are. As my days fill up with work and other stuff, I tend to sacrifice my workouts. See, much of my work, writing, respond to emails, and coaching clients are quantifiable tasks. It’s easy to see if I’ve completed them or not. Skipping a workout, on the other hand, has no immediate visible repercussions.

What I find though, is that instead of my life getting less frantic when I skip my workouts, it becomes more frantic. Read More


Stop Saving Them: Why You Should Give People The Chance To Fail

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I don’t want to help my kids anymore.

I used to but now I’m over it.

A few months ago, I was on a bike ride with my two oldest (eleven and nine) and stopped by the creek to hangout and rest. They were tossing rocks and arguing about something or other. Annoyed at the bickering, I bet them $5 that they couldn’t get across the creek and back without getting their feet wet.

“Deal,” they said. Read More


Asking For Accountability

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As if there weren’t enough people holding my feet to the fire, now my grade-school aged kids are doing it.

I asked them to.

The other day I was driving from the gym home and I started noticing how many people were texting while they were driving. I counted. In a seven mile drive I counted 15 people typing on their phones or reading while they were driving. There was a 16th woman who appeared to be watching a video her friend was holding for her as she drove. I didn’t count her.

I am not judging these people. I do it all the time..

My wife calls me out on it. She pointed out that the kids see me do it and soon they will be driving. They are learning by watching. I decided I wanted to change my behaviors. Read More


goal setting

Take Your Eyes Off The Prize

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Losing 20 pounds in less than a day isn’t that big of a deal to me. As a wrestler and a fighter, I’ve cut that much weight dozens of times. It involves hours of intense exercise and not eating or drinking anything.

Not that it was real weight loss. As soon as I made the required weight, I gained it all back and then some. Cutting weight is not the same as losing weight. Cutting weight through exercise and dehydration is a temporary solution designed to hit the specific goal of passing the pre-match weigh-in. It is definitely not good for you and in the long run probably makes healthy weight loss more difficult. Read More


The Self-Fulfilling Prophecy of Expectations

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When I was a police officer, I had a partner. She came from another agency where she had been the first female member of their SWAT team and a detective. By the time I met her, she had done way more as a cop than I ever would. She was one of the three or four people in my career that really wanted to teach me how to be a better cop. When we worked together, I often deferred to her knowledge and experience. Read More


Failure Is Always An Option

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A few weeks back, I was in the doctor’s office waiting room with one of my children. I heard a father talking to his young daughter. She was teary-eyed because he had told her she had to get a shot. “It won’t hurt at all,” he told her. “You won’t even feel it.”

I wasn’t sure what kind of shot she was getting but I remember thinking to myself, “Bullshit!! Shots hurt.” Especially for a kid. Read More


Leaders Take Risks

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When I was working as a cop, it seemed that there was a time when everyone I ran into claimed to be an MMA fighter. “I’m a pro fighter,” they’d tell me. The problem was, that I was a fighter. I had about 20 fights. I wasn’t great — I was on TV once and no one saw it, besides I lost so I am glad — but I knew who the local fighters were. I’d never heard of any of those guys. Read More