Hi, welcome to Trained. At Nike we believe that greatness isn't born, it's trained,

and that means more than just a workout. Each episode will bring you conversations with

leading experts in what we call the five facets of training, movement, recovery, sleep,

nutrition, and mindset. I'm Ryan Flaherty, Senior Director of Performance at Nike.

I trained some of the world's best athletes, like Sequan Barkley, Russell Wilson, and Marcus

on this episode of Trained we're talking about New Year's goals. It's something that's on

everyone's mind around this time of year, but we're taking a different approach. Today, we're

walking you through how to set goals, how to nail them, and how to stick with them well into 2019.

You're listening to Trained, presented by Nike.

This episode is the first of a two-part series we're doing on New Year's resolutions,

to help all of us start 2019 on the right foot. In each episode, we're going to break down the

five facets of training and how they can help anchor our training goals. The five facets that is

sleep, nutrition, recovery, mindset, and movement are all connected. If you're not eating the way you

want or should, that has real effects on the quality of your sleep. And if you're not sleeping well,

it's hard to think critically and be in the right headspace. And if you can't get yourself in

that mental place where you're feeling good and alert, you probably aren't going to give it

you're all in the gym or even go to the gym. So when we think about starting 2019 off right,

we need to think about how each facet works together. And it doesn't matter if you're a pro athlete

or a weakened warrior or someone who just wants to start working out, everyone is a work in progress.

Seriously, even my top athletes have things they want to improve in 2019. Throughout this series,

we'll hear from experts in each facet of training. They'll give us concrete advice on how to set

realistic goals, bust myths about what it takes to train well, and help us make a plan to stick

...