Welcome! This site has gone through quite a few iterations and I’ve finally decided to make an effort to keep this as straight and to the point as possible.

About this site in one sentence – Helping purpose-driven individuals, small groups, and businesses develop strategies to reach their desired goals.

This site in a paragraph – I’ve spent a long time chasing the wrong things, or even worse, chasing nothing and meandering through life. Over the past few years, I’ve found a lot of ways to become more focused and figure out what I’m doing and why. This is less about the right way to climb “the ladder” and more about the way to make sure you’re climbing the right one, for you.

This site in a post –  (see below)

Capable body, sound mind, meaningful life

Three simple ideas, six simple words. I think they have the power to change people, to change the world. Here’s the problem – right now, they’re just ideas. Once the ideas have been developed, they’re still just words. We need to apply action. But how?

1. Figure out what each of these means to you

Context is quite the elusive creature. You see it every day via every medium. The BEST diet, the BEST workout, the BEST school, the BEST way to become successful, and the list goes on. Best for what/who/where?? At work, I get asked a lot (and I mean A LOT) about what I think is the best food or the best way to workout. While I’m grateful they thought to ask me and I do want to help, it’s nearly impossible with the information given. I get it, they want a short answer that will solve all their problems, but I have no idea what they’re trying to accomplish, what a normal day looks like for them, or if they currently consider taking the stairs as exercise (quick note – it’s not the end of the world if you are at that point, but I would highly recommend addressing that). The point is, too few people speak in context when doling out fairly specific advice. For this reason, I generally prefer a conceptual approach. Take a trip to the blog to see what I mean.

2. Determine where you are and decide where you want to be

This step takes some honesty, a little time, and a whole lot of realism. Get a notebook and a pen and get the words in front of you. We need to get your thoughts and ideas on paper so you can see them. Start with ONE aspect at a time (physical, mental, life) and really think and write about the state its in. Again, be honest with yourself.

Once you’ve got a good handle on where you are, take a look at where you want to be. Maybe it’s deadlifting twice your bodyweight, maybe it’s carrying in the groceries without getting winded – whatever it is, write it down and be specific. I’m not going to write about the SMART goal criteria. We all know it and we can all Google it if needed 🙂

3. Create an action plan centered around behaviors

I picked up this great tip recently in a very unexpected place. While in Maine assisting with the annual “Strong is Beautiful” event put on by one of my best friends Luke Robinson of WolfPack Fitness (Insta: @wolfpackwild), I was sitting in on the nutrition seminar, which had a slight focus on menopause (given this is a women’s only weekend). In my opinion, the best part of this whole seminar wasn’t even the nutrition piece (as incredible as it was), rather the tidbit on behavioral change. I won’t go into much detail now, but essentially, we want to be identifying behaviors that will get us closer to our goal. For instance, instead of simply saying you want to eat healthier, you might say you’ll cook at home 3 nights a week. It’s an actionable behavior that will (should at least) lead to you eating better. Whatever it is, focusing less on the outcome and more on the behaviors that will get you there will lead to more success.

4. Follow me (@casey_duncan) and check out the blog

I don’t claim to have all the answers, but I can say I’ve likely been through a lot of the same things as you. I share my experiences, including both successes and failures. I’ve been down, up, and everywhere in between. Maybe you need help getting back into a consistent workout routine, fix your mindset to take you from victim to hero, or you need to learn to focus on on what truly matters. Stick with me and together we can work towards a capable body, a sound mind, and a meaningful life.