In this episode of the Hope Not Nope Podcast, we explore the intricate relationship between motivation and discipline and how they drive behavior, productivity, and success. We dive into Mel Robbins’ controversial statement that "motivation is garbage" and unpack what she really means, explaining why we believe that motivation sparks interest and capacity for action, while discipline ensures behaviors are sustained over time.

We also break down the four types of thinkers that shape how beliefs and actions form:

1. Thought Leaders – shape ideas and influence others

2. Thought Followers – adopt ideas from trusted sources

3. Structured Thinkers – deliberate planners who act with order

4. Non-Ordered Chaos Thinkers – act on emotion without structured thought

5. 
   

Through reflective discussion, we examine how understanding your own mindset type can help you harness motivation and discipline together, creating a positive feedback loop for achieving goals, forming habits, and sustaining success.

What you will learn:

✅ The difference between motivation and discipline and why both are necessary

✅ How motivation sparks interest and capacity for new behaviors

✅ How discipline transforms actions into lasting habits

✅ The four types of thinkers and how they approach goals and behavior

✅ Practical tips to balance motivation and discipline for personal and professional success

Whether you’re looking to boost productivity, form lasting habits, or better understand your mindset, this episode gives actionable insights for anyone striving to achieve more without burning out.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

In this episode, we tackle shoulder pain from bench pressing and whether cortisone injections are the right solution for lifters. If you have nagging bench press shoulder pain, lifting injuries, or joint discomfort, this episode is packed with proven recovery strategies, injury prevention tips, and safer bench press techniques.

Take care of the low-hanging fruit

1. Lower the weight to reduce shoulder stress

2. Lower the training volumes for safer recovery

3. Modify your range of motion to protect your shoulders

Do you have variety in your programming or do you do the same thing all the time? Key adjustments:

1. Barbell versus dumbbell variations for balanced strength

2. Anterior versus posterior shoulder balance for injury prevention

Whether you are a beginner or advanced lifter, this episode gives actionable advice to train smarter, lift stronger, and stay pain-free while bench pressing.

Check out this video to help

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

Struggling with performance anxiety on the court or in competition? You’re not alone.

In this episode, we discuss the challenge of overcoming sports anxiety and building mental toughness to perform your best under pressure. We share proven sports psychology tips and strategies to help athletes, performers, and high achievers break free from the fear of failure and rejection.

We cover:

• ✅ How to create a game-like practice environment to prepare your mind and body for real competition (think basketball foul shots under pressure)
• ✅ What the “Nope” really is — how to deconstruct fear and negative self-talk by reconnecting your brain to the truth of your mind
• ✅ Reflecting on your past wins to boost confidence and rewrite your inner narrative
• ✅ Why learning to not take yourself too seriously can be one of the most powerful tools against anxiety

Learn how to shift your mindset, build confidence, and create game-like practice environments that prepare you to succeed — no matter the stakes.

Our Book Hope Not Nope is perfect for an athlete like you! Get It Here

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

This episode dives into a common question from athletes and high performers alike:

How do you manage caffeine intake without quitting coffee entirely?

If you love your coffee but want to reduce your overall caffeine, this episode is packed with practical tips and strategies to help you find balance — without feeling deprived. We cover everything from creating simple barriers to mindless refills, setting clear limits, and replacing caffeine-driven comfort habits with healthier alternatives.

You’ll learn:

• ✅ Why making a half pot instead of a full pot can curb extra cups
• ✅ How switching mugs (from a regular cup to an insulated Yeti) can stop you from “splash warming” your coffee
• ✅ The power of pre-determining your caffeine limit and sticking to it
• ✅ Comfort hacks for those times you want the cozy feel of coffee without the caffeine
• ✅ What caffeine actually does to your brain — and natural ways to boost energy without it, like quick HIIT or stepping away from your desk

Whether you’re a coffee lover or a caffeine-curious listener, this episode will help you create healthier habits around your favorite brew — and improve your sleep, focus, and overall performance.

Check out Episode 77 to optimize training with caffeine!

Quality sleep can be yours with this free guide

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

In this episode, we dive into one of the most common training injuries: shin splints. We break down what they really are (most often medial tibial stress syndrome), debunk the hype around Instagram-famous tibialis raises, and share research-backed strategies to heal, prevent, and train smarter. Here’s what you’ll learn:✅ What shin splints actually are🚫 Why tibialis raises and other trendy moves don’t always fix the problem🏋️ How calf strength training supports recovery and prevention📊 Load-management strategies to protect your shins💡 Proven tips to train smarter and stay pain-freeWhether you’re a runner, athlete, or just tired of nagging shin pain, we’ll give you the tools to train smarter, recover faster, and stay injury-free.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

How do you actually treat a herniated disc?

In this episode, we break down:

• What is a herniated disc (in real-world terms)
• What directional preference means — and why it matters for recovery
• What actually helps heal herniated discs (backed by research)
• What doesn’t help — even if it sounds good

• How long disc herniations really take to heal

• The truth about using inversion tables and TENS units for back pain

You’ll hear personal stories, research-backed guidance, and our take on how to avoid wasting time on flashy treatments that don’t move the needle. If you or someone you know is struggling with a herniated disc, this episode will give you clarity, confidence, and practical steps to move forward.

Check out our free guide: The To DO's and DON'Ts For Common Athletic Injuries

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

How do you use athlete readiness scores — like sleep, stress, and recovery data — without losing the heart of coaching?

We talk about the real tension coaches face:

👉 Are your athletes stressed but ready to crush it?

👉 Or are they stressed and struggling to adapt?

👉 And how do you know the difference?

This episode is all about using both objective data (like recovery scores, HRV, and training metrics) found on OURA Ring, WHOOP, Garmin, Apple Watch, and other training apps, and subjective insights (how the athlete feels, what’s happening in life) to guide better decisions and better conversations for athletes performance success.

We explore:

• ✅ How to talk with your athletes, not just about them
• ✅ Why data should guide, not dictate your training plans
• ✅ The power of simple check-ins and real empathy in high-performance settings
• ✅ A heartwarming “hope story” about how one coach’s kindness changed a day — and maybe a career

If you’re a coach, athlete, parent, or performance-minded person who cares about both well-being and winning, this one’s for you.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

How can I stay competitive and intense on the field — without losing sight of my identity in Christ?

We explore what it means to be a Christian first, and an athlete second, and why that mindset changes everything, especially when the game gets intense. From Romans 12:2 to Saint Paul’s example of spiritual endurance, we talk about not conforming to the world, but confusing it by playing with swag, self-control, and bold faith.

You’ll hear:

• ✅ How to stay fired up in competition without crossing lines
• ✅ The difference between worldly trash talk and godly confidence
• ✅ Real talk on identity, intensity, and integrity in sports
• ✅ Alternatives to trash talk that still bring the hype
• ✅ A heartwarming “hope story” about a young athlete who redirected his fire in the most creative way
• ✅ Why the battle’s already been won — and how that truth changes how we win or lose on game day

🎧 Whether you're an athlete, coach, parent, or just someone who loves Jesus and sports, this episode will challenge and encourage you. Because Christian athletes really are built different.

Check out our blog For Christian Athletes

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

Find out our take on a hot topic: PRP injections (Platelet-Rich Plasma therapy) — especially when it comes to hamstring injuries and recovery.

We’ve had a ton of questions about this lately, so we’re breaking down:

Simply put, save your time, save your money, and don't get scammed.

Want to understand what actually works when you're injured, what the research says, and how to protect yourself from overhyped treatments?

Check out our FREE Resource that dives into the Most Common Sports Injuries: The To Do's, Don'ts, and What doesn't hurt or help

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

More and more parents, educators, and students are asking: Is the public school system actually hurting student health and fitness?

We take a hard look at what’s really happening inside schools — from inconsistent physical education programs to questionable school nutrition standards, and how budget constraints often force schools to prioritize test scores over wellness.

You’ll hear us explore:

✅ Why some states are way ahead in PE and nutrition — and others are falling behind

✅ The long-term impact of poor food and movement habits formed at school

✅ Considering the resources at rural poor public schools vs more wealthy or private schools

✅ How students and parents can advocate for better food, fitness, and education

✅ Creative, real-world solutions that schools can implement (even on tight budgets)

✅ Why we need to empower the consumer — students, families, and communities — to demand and drive real change

Tune in for an eye-opening conversation about education, health, and how we can work together to build stronger, healthier schools — one decision at a time.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

Lingering pain after surgery? Wondering whether plates, screws, or other hardware should be removed?

This is such a common issue, so we dive deep into the real question behind the question: How do you know if the hardware is the problem, or if something else is going on?

We break it down into three critical factors:

✅ Tissue Capacity – Have you built up the strength and conditioning your body needs to handle the demands you're putting on it?

✅ Acceptance – Do you still see the hardware as a foreign object, or have you mentally accepted it as part of you?

✅ Psychosocial Healing – Have you processed the trauma of the injury? Do you feel safe moving again, or is your nervous system still stuck in threat mode?

We also share real-life stories of people who did need the hardware removed — and those who didn’t, but got better by focusing on mindset, strength, and healing from the inside out.

If you’re wondering whether your pain is physical, psychological, or both, this episode is for you. You are not broken. And you are not alone. Tune in to learn how to assess pain, make empowered choices about your recovery, and find real hope.

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Are You Eating Enough to Stay Injury-Free? What Athletes Need to Know About Caloric Deficits

In this episode, we answer a powerful question: Can a caloric deficit actually increase your risk of injury as an athlete? Spoiler — it absolutely can, and we’re breaking down exactly how and why.

We dig into how not eating enough can lead to stress-related injuries like shin splints, spondylolisthesis, and more. But it doesn't stop there — we also explore how caloric deficits may be quietly contributing to other common injuries, and what warning signs to look out for before it's too late.

You’ll learn:

✅ What a caloric deficit really is

✅ How to calculate your maintenance calories

✅ Why staying lean shouldn’t mean underfueling your body

✅ The truth about carbs, elimination diets, and peak performance

✅ How to fuel right to stay strong, fast, and injury-free

We also bust some major nutrition myths that could be sabotaging your performance — especially if you’ve been cutting calories or following restrictive eating trends in the name of “clean” eating or body composition goals.

Read Our Blog: How To Stay Safe In A Caloric Deficit

Check Out Our Shin Splint Master Class Here!

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In this episode, we dive headfirst into the sunscreen controversy that’s lighting up your feed. Is sunscreen toxic? Is it blocking your vitamin D? Should you even be using it at all?

We unpack what real science says about sunscreen safety and how decisions made decades ago are still shaping the way we view sun protection today. We also break down the difference between efficacy (what works in a lab) and effectiveness (what works in real life), and why that difference matters more than most people think.

You’ll also hear why vitamin D is so important—and how to protect your skin without wrecking your health. And of course, we couldn't ignore the wild, wild west of the wellness world—where viral posts often carry more weight than trustworthy research studies.

If you’ve been confused, concerned, or just curious about what’s true and what’s total nonsense when it comes to sunscreen, this is the episode for you.

🎧Tune in to learn:

• What science actually says about sunscreen safety
• Why the past still impacts your health choices today
• Understanding sun exposure and vitamin D
• What the wellness industry gets totally wrong

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Let’s break down Happy Gilmore 2 through the lens of sports science and performance! Can clipping the iliofemoral ligament actually boost your golf driving distance—or is it just another wild movie myth?

As a Doctor of Physical Therapy, I dive deep into the anatomy, biomechanics, and movement science of the golf swing to explore whether this fictional twist holds any real-world merit. We’ll compare the iconic Happy Gilmore swing with the new technique featured in the sequel that has golfers and moviegoers alike asking questions.

In this episode, we explore:

• A brief, entertaining review of Happy Gilmore 2
• The science behind modifying the iliofemoral ligament and its effect on golf performance
• A breakdown of the anatomy and function of the iliofemoral ligament
• How biomechanics, joint mobility, and torque affect swing power and driving distance
• The role of the movement system and proprioception in elite athletic performance
• Why purpose, authenticity, and intentional movement matter in sports and life
• A nostalgic celebration of Adam Sandler’s legacy in sports comedy

Whether you're a golf fan, movement science lover, or just here for the Happy Gilmore nostalgia, this episode brings evidence-based insight to one of the most entertaining hypotheticals in golf history.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

In this episode of the Hope Not Nope podcast, we explore a thought-provoking question: Can higher doses of creatine actually make you smarter?

We dive into what the research really says, unpack what it means to be “smart,” and discuss which populations might actually benefit from creatine supplementation. Along the way, we talk about how lifestyle factors—especially sleep—play a huge role in memory and brain function. And yes, we also call out why this study probably wasn’t built for the “Bro Science” crowd.

Then we shift gears and share an inspiring story about a garbage truck driver who brought unexpected hope and joy to a young boy. It’s a beautiful reminder that small, intentional acts of kindness can leave a lasting impact.

Here are a few key questions and insights we explore:

• How do you measure ‘smartness’? (And why the answer isn’t as straightforward as it sounds)
• The best tool for memory and recall? Consistent, high-quality sleep
• Are you creatine deficient? It matters more than you might think, especially for certain groups
• Who this study actually benefits—and why that’s exciting (but not necessarily helpful for gym bros looking for a brain boost)

Join us for a mix of science, practical tips, and real-life hope. Whether you're curious about cognitive performance or just need a good story to lift your spirits, this episode has a little something for everyone.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

In this episode, we dive into jump training tips, how to improve your vertical, and how to bring hope and fun into your fitness journey. Along the way, we talk about explosive vs. elastic power, targeting the right muscle groups, and why building your vertical is just as much about mindset as it is mechanics. We also share a few stories from our own fitness journeys and how small wins—like dunking on a lowered rim—can create big mental breakthroughs.

Here are four tools we break down in this episode:

1. Discover where you're deconditioned or identify the muscles that are limiting your vertical
2. Examine your power profile to know whether you need more explosive or elastic training
3. Assess your vertical to track progress and create a personalized plan
4. Lower the rim and have fun dunking to show your brain and body that it's possible

Whether you're chasing your first dunk or just trying to find more joy in movement, this episode blends actionable fitness advice with real hope.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

In this episode, we hear from a freshman college athlete who is looking for tips to keep faith a priority amid the pressures and transitions of college life. From packed training schedules to adapting to new environments, we discuss how to stay grounded and intentional when everything around you is changing.

We explore the power of living out your values through daily choices and small, consistent actions—especially in high-performance settings like college athletics. We also talk about how professional athletes are helping redefine what it means to live boldly for your faith.

The practical strategies we discuss include:

• Knowing your priorities
• Pre-deciding what living out your faith looks like
• Keeping your actions aligned with your values
• Simple tips to apply faith daily
• Remembering there is joy in the suffering

Whether you're a student-athlete or someone striving to hold onto your faith in a busy season, this episode offers encouragement, perspective, and a clear path to spiritual resilience.

Check out our free 40-Day Devotional for Christian Athletes here!

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

Are shin splints slowing down your training? In this episode of Hope Not Nope, a listener asks about managing shin splints while preparing for special operations. We unpack what shin splints really are—and the often overlooked factors behind them.

You’ll learn:

• What shin splints actually are (and what they’re not)
• Why progressive overload is essential—and how skipping it can cause injury
• The hidden role of caloric deficits and under-fueling in injury risk
• Why nutrition is a critical factor in recovery and injury prevention
• How military athletes and performing artists face similar physical demands
• When to rest vs. when to push through discomfort

This episode is a must-listen for anyone training at a high level—whether you’re tactical, athletic, or artistic.

Check out these blogs on Shin Splints:

Cause Of Shin Splints

Get Rid Of Shin Splints

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

In this episode, we dive into the science and strategy behind heart rate variability (HRV)—what it is, why it matters for athletic performance, and how you can improve it starting today. We answer a fun question from one of our listeners who wants to beat their friend’s HRV score, and we break down practical tips for increasing HRV, whether you're training hard or just trying to manage stress better.

Whether you're an athlete, coach, or just curious about how your body handles stress, this episode offers actionable insights, a few laughs, and a whole lot of hope.

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Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

This episode dives into golf-specific training and shares proven strategies to help you increase driving distance and improve your overall golf performance. We explain why traditional stretching routines are NOT the most effective and instead highlight the power of strength training, mobility work, and targeted exercises designed specifically for golfers.

We also break down the biomechanics of a pro-level golf swing, offering practical, science-backed tips you can apply on the course to gain distance and reduce the risk of injury.

Exciting News: We’ve just launched the Hope Not Nope Blog! It’s your new go-to resource for content on Christian athletes, sports injury prevention, human performance, and living with hope and purpose—on and off the field.

You can access Hope Not Nope Blog Here: https://hopenotnope.org/hope-not-nope-blog/

Whether you're a golfer, coach, or athlete looking to level up your game, this episode is packed with actionable advice and inspiration.

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