Golden Rule #4 100% Effort

Previously I gave a little bit of insight into my Coaching Ethos and Athlete Philosophy and my 5 golden rules.

I’m diving a little bit deeper in to each one in separate posts. So far I’ve discussed Rule #1 Control the Controllable, #2 Find the Positive and #3 Focus on You.

Time for…

#4 – 100% Effort

This should be the easiest of all the rules to absorb and commit to quickly.

If you can’t you are, for whatever reason, just not fully ready for the journey yet.

It doesn’t require any deep mindset practice or any great amount of thought… and really, is pretty self explanatory!

It simply requires you to show up and do what it required, giving your true best effort every time, all the time.

It means never dialling it in. It means not cutting a warm up, a RAMP, an interval, a set/rep or a piece of mobility as they all have value and meaning and are there to make you better.

It means not looking for the shortcut or quick fix as you know such things don’t exist. True champions know this all too well.

100% effort means just that. 100% effort. In EVERY aspect of your life that requires it in order for you to achieve your goals. In sport and in life.  

Everyone has a different level of ability which means that your 100% and mine may look a little, or a lot different. That does make one less valuable than the other  – and if you have truly taken on board rule 3, Focus on You, you won’t be aware or concerned about what anyone else is doing anyway!

It comes back to ‘better athlete = better person’. 100% effort means having integrity and doing the work, regardless of who is watching as you know that it has to be done.

If you want to be the best you, you will do the work. All of the work.

It’s that simple.


About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.