The McGill Big 3 consists of three exercises: the Bird Dog, Curl-Up, and Side Plank, all named after Dr. Stuart McGill, a leading expert in back pain and rehabilitation. While he didn’t create these exercises, his research has shown their essential role in treating back pain, with proven success among his patients.

How do you develop discipline? Find a goal you want to achieve more than anything else, and discipline will become your companion along the way.

Understanding how your mind works, what to feed it, and learning to control your emotions are three key pillars to building a strong mind. Not only will this benefit you in life, but in sports endurance, it will help you progress from beginner to the next level.

So, what's the first step? Everyone’s starting point is different, depending on their circumstances. Maybe it’s buying a pair of shoes, signing up for an event, borrowing a bike from a friend, or joining a local club. Whatever it is, taking action is key!

Injuries are the worst. If you’re lucky, they’re not serious, and after a few weeks of rest, they’ll go away. Unfortunately, sometimes they don’t—often because we don’t understand how to respond properly after they occur.