The Rules of Decisions

STORY

Choices Shape The Outcome

Welp, here we are… me, writing about some idea that popped into my head during the week. You, taking a few minutes out of your day to read it. Hopefully, it offers some value. And if nothing else, it might give you something to ponder on.

Every decision we make sends us in a slightly different direction. And we make hundreds, even thousands, of choices each day. Think about that. Your life could look completely different in just a week, simply based on a handful of those decisions.

The point I’m making is: our choices dictate our outcomes.

To be completely honest with you, lately I’ve been feeling stuck in Jiu Jitsu. Like I’m not progressing. Which anyone who trains… whether in Jiu Jitsu or any other high learning curve pursuit, knows that this is common. Still, that doesn’t change the issue. That the choices I’ve been making are directly tied to how I’m performing.

There were days I didn’t show up when I could’ve. Times I chose rolling over drilling. Moments I skipped asking a question or didn’t fully commit to a move because I wasn’t sure it would work. Small things that added up. And the longer I’m in this, the more I see it matters.

After a quick “boo-hoo party,” a few honest conversations with guys I train with and people in my life, I took a step back and reassessed. I needed to stop coasting and start being more intentional. So I made some rules for myself:

• Show up for the sessions I commit to

• Ask at least one question each class

• Commit fully, even when uncertain

• Be deliberate with my drilling and understanding

It comes down to being intentional. Confident. And unafraid to pivot when needed.

Choices shape the outcome, in sport and in life.

EXERCISE

The Inchworm

Simple, yet effective. Can be performed anywhere. Bodyweight or weighted.

A dynamic, full-body movement used for mobility, flexibility, and warm-up activation. Great for prepping the posterior chain, shoulders, and core.

How:

-Start standing tall.

-Hinge at the hips and reach down to touch the floor (slight bend in knees if needed).

-Walk your hands forward into a high plank position.

-Brace the core—pause briefly in plank.

-Walk your feet forward toward your hands, standing up tall at the end.

-Repeat.

Benefits:

Stretches hamstrings, calves, and lower back | Activates shoulders, arms, and core | Promotes spinal mobility and total-body coordination

Common Mistakes:

Rushing the movement (it's not for speed) | Dropping hips too low in plank | Not engaging the core throughout

MACRONUTRIENT

Lipids/Fats

Lipids (aka fats) are one of the three macronutrients your body needs for energy, cell structure, hormone production, and nutrient absorption.

1. Saturated Fats

Sources: Animal fats, butter, cheese, coconut oil
-Fine in moderation. Excess linked to cardiovascular issues—aim to limit them to ~10% or less of daily calories. No need to demonize them, just consume in moderation.

2. Unsaturated Fats (The "Good Fats")

Sources: Olive oil, avocados, nuts, seeds, fatty fish
-These support heart health, reduce inflammation, and help hormone balance. Prioritize these in your daily intake. You can still easily over consume calories taking in large amounts of fat. However, this type of fat is processed and utilized better in the body.

• Monounsaturated Fats – olive oil, avocado

• Polyunsaturated Fats – omega-3s in fish, flaxseed

3. Trans Fats

Sources: Processed foods, fried fast food, shelf-stable snacks
-Avoid. These artificially hydrogenated fats increase bad cholesterol (LDL) and lower good cholesterol (HDL). They’ve been banned in many countries for good reason. You can demonize this type of fat. Avoid highly processed foods, especially those with high fat content. Common in fried food that uses the same cooking oil over and over again.

Aim For:

• 20–35% of total calories from fat (depending on goals).

• Emphasize unsaturated fats, especially omega-3s.

• Keep saturated fats moderate.

• Avoid trans fats altogether.

MINDSET

Progress is built on choices. Your results are just the reflection.

Every outcome you're chasing, whether on the mat, in the gym, business or personal life, it starts with a choice. One rep. One session. One question. One moment of commitment.

It’s easy to overlook the small decisions. To justify skipping the drill, avoiding the hard conversation, or coasting through a session. But over time, those choices compound and they either build you up or hold you back. Make them count.

Testimonials:

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Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard