How do you tell who won a game without actually watching it? It’s easy. The losers will be slumped over resting on their knees with their heads down. This is the universal posture of defeat and submission. You can tell who won because they’ll be walking tall, shoulders back, heads high.

I don’t have very many rules in the gym but one of them is “hands off knees.” Nobody is allowed to assume a posture of submission in our gym. I don’t want that energy around, not just because it’s bad for you but because it affects everyone around you.

Think of your body as a container for your mind. Your mind will grow and expand to fill up whatever container you provide for it. If you slump you’re pinching and stifling your mind. Over time you become stuck that way and it becomes harder and harder to unfold.

So hands off knees. Be tall. Remember that your body language is how you communicate who you are.