By Mike Tarrolly – Co-Host of the Crushing Iron Podcast

I am the world’s worst at building habits, and frankly, feel like I know less and less the older I become. But a decision I made about a month ago is producing some interesting results.

I’d be lying if I said doing Ironman 12 straight years since I turned 50 didn’t have a few negative effects on me. Number one being the penchant for burning out and low energy.

A month ago I decided to take on three simple morning habits and make them almost ridiculously easy. I would make it almost impossible to fail and just let things unfold.

The 3 Morning Habits:

• First thing in the morning sit down with a spiral notebook and write out three pages with a pen. None of it has to make sense, in fact, it is better writing without a goal. Just flow and put thoughts on paper. Whatever then may be.
• 20 minute walk/run on the treadmill. The ratio is 1:1. Run one minute. Walk one minute. Super slow. Almost a silly level for someone who has does Ironman every year. Again, the goal is so simple you can’t fail.
• Sit in silence for 10-15 minutes. No agenda. Just breathing. Acknowledging thoughts and letting them go. If I have any focus it’s on the breath. Something pops up. Let it go and get back to breath. I’ve been meditating for years so 10 mins is pretty easy but for most people it’s hard to just sit in silence for 5 minutes. No agenda, just observe in silence.

I have successfully stayed with this routine for a month. Some days I don’t feel like 3 pages, so I just write one. If I don’t feel like run/walk, I just walk. Sometimes I just sit for 5 minutes. The important part is the consistency and not having any gaps.

So, what has changed?

This is not a clear answer, but there are many little changes I’ve noticed. Things like putting away the dishes when I think of it. The urge to listen to wisdom based YouTube videos over fluff. The desire to run or workout later in the afternoon more often. The more clarity and desire I have to write. The awareness of eating crap and replacing it with fuel more consistently.

It’s definitely not a revelation, yet, but I can sense it coming. The more I do these things the more I see little signs asking me to follow them.

I’m seeing improvements in my sleep, though it’s far from perfect. I’m breathing more relaxed in workouts. I’m starting to feel a heavier regret when I waste time.

One of the most important decisions I’ve made is in regard to expectations. I’ve done my best to throw them away and assume that I won’t “really” notice anything for at least 90 days. This is VERY difficult in a quick fix culture, but I just keep reminding myself to be patient.

At the core I’m trying to empty a cup that is overflowing with stimulation. Emptying my brain so there is more room and energy for stuff that really matters to me.

There are so many things we “want” to do but can’t find the time or energy. I would say the latter is more accurate and at the core of this process is finding that energy to do things that I know are in my soul and want to be done.

But I’m either overwhelmed or confused. This is a powerful path to simplicity.

Like everything it’s not perfect and is a work in process, but I can see signs of what is possible. The tricky part is not forcing. Many days I’ll feel like running more or writing more, but I don’t push it. If I want to write later or run later, I’ll do it.

I am committed to not disturbing the base of the process. As energy surfaces, I’ll take it, but 90% of my life has been forcing something to happen faster and that has been a one-way ticket down the wrong road.

My ending mantra after meditation has evolved into one that feels like a perfect summation of my path: Strong, present, aligned.

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Contact Mike: [email protected]

By Mike Tarrolly – Co-host of the Crushing Iron podcast

For the last month or so I’ve been waking up and writing three pages in a spiral notebook. Just me, my thoughts, pen and paper. I’m not writing about anything in particular, just spilling my morning brain on paper and building a simple habit.

Most days start as gibberish, but by the end I often create a “theme for the day.” Sometimes that means to just chill and be compassionate. Other days provide a big picture wake up call.

Like today.

I slept good last night and woke with that “rested brain” feeling. I had a bit more clarity along with a feeling that my brain was literally detoxing from life’s programming. Then, I connected an overwhelming association between how my brain felt and the feeling I get from looking at my phone too much.

I started writing about why we look at phones so much. It genuinely makes me sad when I walk by people and see them with their nose buried in a phone. It looks like mental illness . . . and it is.

Slow, methodical, and calculated mental illness.

It’s not our fault. We have been tricked into thinking we need a phone with us at all times and slowly reenforce this crack-like addiction until we’re laying in bed with a virtual syringe.

About ten years ago I lost my phone and couldn’t get a replacement for three days. The first day I kept checking my pocket and looking around the house for my phone. It wasn’t there. I was tired and stressed. The feeling calmed a bit on day two and I was “okay” because I knew it would in my hand by tomorrow.

But before I got the phone, I had a breakthrough.

I woke up on day three with a natural desire to trim trees in my backyard. Later, I was cleaning out the basement and even took the rugs into my driveway to scrub and spray them. In the middle of that process a thought dawned on me . . . “what the fuck am I doing?”

These were projects I’d put off for years and was suddenly in them without thinking. I had a new level of energy and my phone was a distant memory. It was unbelievable and I knew then how the phone overloads us.

The phone didn’t come that day, and I didn’t care.

But it came the next day and my reaction was stunning. I felt like I’d gotten a piece of myself back. I un-boxed it and patiently spent hours getting everything set up again. I had my phone back!

I may have spent less time on the phone that day, but by the next day I was full-on back into texting, social media, and mindless scrolling.

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I didn’t lose my phone today, but decided to drive to the store without it this morning. I felt a little empty (even saying that sounds absurd). But when I turned down a tree-lined street I actually “saw” how beautiful it was. Snow covered the road and the branches. I took it slow and just soaked it all in.

I felt relaxed and in the moment.

For the whole drive I just thought about the potency of phone addiction.

I also thought about why it’s so dangerous for our thinking patterns. Everything is based on outrage and dividing opinions.

I thought about how easy it is to get mad or to be distracted, not only in the moment, but as you go about your next action. That could be work, being present with your kids or dog, or training.

Distraction is the killer. It splits our brain and takes energy away from what we’re doing in the moment. And it’s so easy to just “accept” that that’s what life is now.

We get on a bike trainer to do something good for our body and mind, but can’t “get through it” without Neftlix. I understand that perspective but in reality it’s just more proof that we are getting programmed. We just cannot be alone with our thoughts.

And I think that should be the goal. Swimming, cycling, and running with our own thoughts and breath in nature.

But addictions are tough to break, so I’m taking a realistic but mindful approach to this one.

Get up. Do my writing. Do my short walk/run. Meditate. THEN look at my phone. That’s probably an hour.

I’ll also stop bringing it with me to every room in the house, or on runs or whatever. Just keep it out of arm’s reach.

Then simply just say, “okay, check your messages, then put it back down.”

It’s so fucking weird to think that we have this thing in our hand at all times. We sit down to eat or shit and it’s nearly impossible not to look for some stupid shit that can distract us. And the real problem is, a day or two without it really feels like you’re detoxing.

Relapse is so much easier because it doesn’t feel like it affects you in the way drugs or alcohol do. But it does, and it may be even more insidious because you don’t really notice . . . it’s a slow burn . . . until it’s too late and your mind is completely different. You don’t recognize yourself anymore because that distracted state has been normalized. But we’re all phone addicts and today is the day to start the slow, but powerful re-programming of your one and only mind.

Post script: Since writing this I have added another little clause to my rules regarding the phone. I will leave it in the other room and whenever I want to check it I have to do 20 pushups or 20 crunches or a dead hang, combined with splashing cold water on my face. I’m not sure if this is “earning” the right to look at my phone, or a punishment, but it’s a subtle way to add fitness and makes me think twice.

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Contact Mike: [email protected]

By Mike Tarrolly – Co-host of the Crushing Iron Podcast

Misery loves company. If you’re trying to change, you have to let go of people that are dragging you down. They don’t want you to leave the circle. I’ve had legit friends call me crazy with genuine angst and say I’m crazy. “Why the fuck would you do this?” When we’re on a journey for yourself, other people start to question themselves and take it out on you. We have to let go of the idea of wanting to please other people. You do it at the expense of yourself and you literally stop living. Nothing will change and you will continue to question who you are. Knowing you’re capable of much more, but never feeling it. 

By Mike Tarrolly – Co-Host of the Crushing Iron Podcast

Happy New Year! Hope this finds you in a good place, ready to move through one more holiday and get into a groove. 

A few days ago, someone re-posted something in our Crushing Iron group on Facebook. It said:

Me: Overwhelmed.

Also me: I’d like to train for a marathon, life heavier, learn more about nutrition and generally be the baddest badass I can be.

My reaction: Wrong.

There will be a tendency to “get after it” because it’s a new year, but I highly advise against that approach. 

The best plan is to keep everything manageable for the first few weeks and build consistency. The road to being the “baddest badass” is not built by being overwhelmed.

By nature, you are likely here for the right reasons . . . but may not have clarity on what that means. “Fitness and health” is not about impressing anyone (yourself or me or people on social media), it’s about building a base of confidence and trust that will carry you forward. 

I’m convinced that most exhaustion starts in the brain. We get distracted by the wrong things and it splits our focus and energy. It’s best to start (or continue) this journey by being present with curiosity for learning, clarity, and exploring the potential within you. 

I challenge you to approach each workout with anticipation, innocence, and mystery. Let go of the ego. Every time we try to prove something or get approval we add weight. The goal is to feel lighter.

Instead of pouring more overwhelming goals into the brain, work on creating space. Train to understand yourself, not prove yourself. 

It’s important to understand our real purpose. 

Don’t make your “why” a race goal or to impress others. Build yourself with your commitment and consistency. 

The goal is to be aligned with our purpose so we’re not conflicted in our minds. 

When we have a clear focus of why we are doing this, there is more meaning and that meaning multiplies itself. Train to be 1% better each day and reap the exponential benefits. 

There will be a temptation to push harder and and go further. Don’t do it. Let those days emerge naturally. Being exhausted is no way to go through life. 

Calm your mind, clarify your purpose, and move forward slowly . . . with your body and mind aligned. This is how we find boundless energy. 

Happy New Year! 

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Contact Mike: [email protected]

By Mike Tarrolly – Co-host of the Crushing Iron Podcast

For the last few months this picture has been on the side of my refrigerator. It’s from my Uncle Kenny’s funeral.

I saw it all the time and didn’t think about it too much, but today I decided to take it down.

I looked a little closer at the dates . . . 1925 – 2025 . . . and they hit me a little harder today. I’m only 38 years away from doing that myself!

Thirty eight years until I’m 100!

That shit is crazy. The first thought that hit me was . . . You’d better get your shit in gear!

I mean, 38 years doesn’t really seem like much to me right now. On the other hand, 38 years is a lofty ass goal!! Not many people live to be 100.

So, here I sit, thinking about what to do with those years. I think about how many dreams I have left to accomplish and how my biggest fear is not getting them done. Or more specifically not attempting these things.

I’m 62 now and have a unique interpretation of that compared to many people my age. So many people I see or know that are in my elderly bracket are pretty much toast. Hanging on for dear life in many ways and simply searching for a decent quality of life.

I did my 12th Ironman in September and am already signed up for number thirteen next year.

I’m so grateful I made the decision to pursue my health as I closed in on 50. Somehow I clearly understood that if I “don’t start now” it will only get harder and harder. And, while this stuff is never easy, I’m pretty sure I could turn things on and do an Ironman in a few months. What a gift.

Sixty-two-year-old Uncle Kenny had no chance at doing an Ironman, but what I remember about him was that he was always active. Always engaged. Always “interested” in something. The last time I saw him he was still talking shit and flirting with the nurses.

He was always squeezing every ounce out of life.

It’s little things like seeing his funeral announcement that can crystalize how short life really is. Seems like just yesterday when he was driving the speed boat and teaching me how to ski, but it was 45 years ago!

So, here I sit. Writing. Which is definitely one of those dreams. More writing. About what though?

I don’t think it matters right now. I just need to get back into writing shape. Pulling words from my brain and putting them into thoughts. Much like triathlon, it’s the process.

And of course it has awakened something in my body as well. This long, grinding journey of triathlon has been going for 13 years and I can only hope I have 13 more in me.

A lot of people ask why I do Ironman and I’ve always struggled to explain it, but now I usually say, “Why not?” Or something like, “because I can.” Both are true. It’s one of those things that is really easy to take for granted but is an incredible blessing.

I’m sitting here today thinking about what if? What if I couldn’t do this anymore? That day will come and until then it is my responsibility to myself to keep squeezing as much out of my life as I can. The rest will take care of itself.

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Mike Tarrolly: [email protected]

C26 Adventures

Check out C26 Adventures!

January, May, July, and September!

C26 Athlete – Jeff Peyton

You think triathlon is stressful, try conducting a symphony. Today, I sit down with C26 Athlete, Jeff Peyton, who is a professional musician and we look at how that connects to his mindful approach to triathlon. He’s also talks about being a therapist who works with teenagers. Jeff is fairly new to the sport and he shares how he’s finding a lot of joy and growth along the journey. We get into his recent Ironman California and how he worked through an injury only 7 days out from the race. Jeff’s my cold-plunge/sauna buddy, so we dive into what he loves about the extreme conditions as a chosen discomfort. He talks about what he’s learned since starting triathlon. We also get into meditation and a the potential of the mind. How deep can we go into the mind?? Slowing down and not being distracted. And finally, we get into what his next challenge will be in 2026.

Contact Mike: [email protected]

Check Out C26 Adventure Camps!

C26 Athlete – Bill Calkins

Magazine editor, podcaster, and triathlete. Bill lives in Ohio and works in the commercial greenhouse world an knows all about the plants! He travels a ton for work and is one of the best I know at mastering the hotel training. He’s also a lifetime swimmer and started the triathlon journey in 2018 at 41, following in his dad’s footsteps. I call him a guy that fills the space with motion and is very active in his passivity. This year he’s done a 100k, Triple-T, and Ironman Wisconsin. He’s happiest in the water, and running is a close second, but he shares why the elliptical might be his ultimate secret weapon. He’s shares his attention to detail with recovery, why he likes to adjust on the fly, and how he plans to make this a life long journey!

Contact Mike: [email protected]

Check Out C26 Adventure Camps!

C26 Athlete – Milan Thakker

Mike talks with C26 Athlete, Milan Thakker, about how he’s bouncing back from burnout and a major life move across the country from city to mountains along with a relationship break up. He’s changed jobs a couple times and is exploring a new life as he settles back into triathlon. How he stays grounded as things around him continue to change. How to keep pushing and still be engaged and loving the process. Being in the ballpark for racing, but also for life. At the end we get into a deeper thought about looking in versus looking out. Social media distraction and getting back to your core.

Contact Mike: [email protected]

Check Out C26 Adventure Camps!

C26 Athlete – Adam Burnett

Today we’re joined by Adam Burnett from Knoxville, Tennessee. He opens up about his recent challenges with injuries and DNF at Ironman Wisconsin, overcoming the adversity and pushing forward. He takes us back to his early days and why he got into triathlon. There’s also a passion for sports memorabilia and his early days watching the front door for poker games. He explains BVS and how he works his way through it, how he balances a ton of outside interests, and how he’s getting back at it for 2026.

Contact Mike: [email protected]

Check out C26 Adventure Camps!