The Power of Getting 1% Better Every Day

The Power of Getting 1% Better Every Day

Most people quit because they’re looking for proof too fast.

They want to see results tomorrow.

They want the scale to move next week.

They want their body, energy, confidence, and habits to feel different immediately.

And when that doesn’t happen?

They assume it’s not working.

But real progress doesn’t work like that.

The Problem With Chasing Big Changes

When you focus only on massive transformations, you miss the quiet wins:

• Showing up when you didn’t feel like it

• Choosing a slightly better meal

• Finishing the workout instead of quitting early

• Going to bed 30 minutes earlier

• Drinking water instead of another soda

None of those things feel life-changing in the moment.

And honestly, they’re not… that day.

But they compound.

1% Better Is Invisible, Until It Isn’t

Improving 1% a day doesn’t look impressive on a Tuesday.

Or after one week.

Sometimes not even after a month.

But over time, something shifts.

Your workouts feel less overwhelming.

Your energy improves.

Your clothes fit differently.

Your habits feel more automatic.

Your confidence starts to show up quietly before you even notice it.

And then one day you realize:

“I’m not the same person I was a few months ago.”

That’s not luck.

That’s consistency.

Why Consistency Beats Motivation Every Time

Motivation is loud.

Consistency is boring.

Motivation says:

“I’ll go when I feel ready.”

Consistency says:

“I’ll go because this is what I do now.”

You don’t need perfect days.

You don’t need extreme effort.

You don’t need to overhaul your entire life.

You need repeatable effort.

What 1% Looks Like in Real Life

1% better might mean:

• One more workout this week than last

• One less skipped session

• One extra serving of protein per day

• One fewer late-night snack

• One honest check-in instead of ghosting your plan

Not flashy.

Not Instagram-worthy.

But powerful.

Trust the Process You Can’t Yet See

The hardest part of progress is believing in results before they’re obvious.

That’s where most people quit, right before things start to click.

So if you feel like:

• “Nothing is changing yet”

• “I’m working hard but not seeing it”

• “This feels slower than I expected”

Good.

That means you’re right where progress actually happens.

Focus on Today’s 1%

Not tomorrow’s outcome.

Not next month’s goal.

Not someone else’s results.

Just ask yourself:

“What does 1% better look like today?”

Then do that.

And repeat it.

That’s how real change happens, quietly, slowly, and relentlessly.

Discipline: The Unshakable Foundation of Success

Success isn't a matter of chance; it's the result of consistent, disciplined actions. While talent and passion are valuable, it's discipline that transforms aspirations into achievements. This principle is echoed by influential figures like Andy Frisella and Jocko Willink, who emphasize that discipline is the bedrock upon which all success is built.

The Essence of Discipline

Discipline is about making choices that align with long-term goals, even when they're challenging. It's the commitment to daily habits that foster growth, resilience, and excellence. Without discipline, even the most ambitious goals remain out of reach.

Andy Frisella: Discipline in Action

Entrepreneur and motivational speaker Andy Frisella underscores the importance of daily discipline. He states:

“The only thing relevant to your success is your actions.”
— Andy Frisella

Frisella believes that success is earned through consistent effort and perseverance. He challenges individuals to take responsibility for their progress:

“You are where you are because of you.”
— Andy Frisella

This perspective shifts the focus from external circumstances to personal accountability, highlighting that disciplined actions are the driving force behind success.

Jocko Willink: Discipline Equals Freedom

Retired Navy SEAL and author Jocko Willink presents a compelling argument that discipline is the pathway to true freedom. He asserts:

“Discipline equals freedom.”
— Jocko Willink

Willink emphasizes that relying on discipline, rather than fleeting motivation, leads to consistent progress:

“Don’t count on motivation. Count on discipline.”
— Jocko Willink

By cultivating discipline, individuals gain control over their actions and, consequently, their outcomes.

Building Discipline: Practical Steps

1. Set Clear Goals: Define what success looks like in various areas of your life.

2. Develop Daily Habits: Establish routines that support your objectives.

3. Embrace Discomfort: Recognize that growth often involves stepping outside your comfort zone.

4. Stay Accountable: Monitor your progress and adjust your strategies as needed.

5. Reflect and Adjust: Regularly assess your actions and make necessary changes to stay aligned with your goals.

Conclusion

Discipline is the cornerstone of success. It's the consistent effort, the daily choices, and the unwavering commitment to your goals that pave the way for achievement. As Andy Frisella and Jocko Willink illustrate, embracing discipline empowers you to take control of your destiny and realize your full potential.

Win The Day

Ugh, the post holiday hangover is real! But did you know that you can use this as a time to WIN and grow your mental fortitude?

If you have ever heard me talk about having a healthy lifestyle you have heard me talk about sustainability. If your fitness routine and diet are too hard to stick to then maybe it isn't the right thing for you long term. That’s why I think it's important to enjoy your holidays…within reason. If you allow yourself to enjoy some down time with family and friends, it's so much easier to stick to your fitness and diet routine. BUT sometimes we don't keep things as moderate as we should. Before you know it you are waking up to your alarm for your workout or to get up for work and really debating on hitting that snooze button. This is when you can get your first win!

Winning the day starts off with waking up when you planned to wake up. Don't start the day off by hitting snooze over and over until you end up sprint to get ready for work or even worse, end up late for work or your workout. If you start off the day late and rushed it will bleed over into one thing after another and could ruin your whole day. Let that small win set the tone for the rest of the day and the week.

Just like waking up late can ruin your day, it's all too easy to justify continuing the poor diet decision post holiday. You tell yourself "Well I was already off my nutrition for the week so what does it matter?" or "It's just one more day of drinking, I will get back on track tomorrow.", or "I have all of these leftovers, I can't just waste them.". Sound familiar? The best thing you can do it toss the junk food ASAP and get back on track NOW. Your body will thank you for it and so will your willpower because you are eliminating obstacles before they become an issue. Plus if you wake up and drink 12 oz of water it can help to make up for your lack of water intake and compensate for your increase in sodium. Just another easy win for the day!

Keep that momentum going by creating a list of the 3-5 most important things for you to get done for the day and execute on those things. Brain fog is real after eating and drinking junk for a day or two on top of having poor sleep for a few nights. This makes day 1 of the work week pretty tough when it comes to getting things done. Creating a list will help keep your mind focused on the tasks at hand and will put you in control of your day!

Take care of your body and it will take care of you. Make working out a non-negotiable part of your first day post holiday. Some of us will start the day and others will end the day with a workout and both are great. The key is just getting up and moving! This will help you to feel better, think more clearly, sleep more soundly, motivated you to eat more nutritious food, refocus on your goals, etc. So never skip your first workout, even if you aren't able to go at 100%, it will still be a win because you got up and got moving.

Winning your day can lead to you winning the next day, and the next day, and before you know it you have won your week. Keep winning your week and eventually you will create winning habits! These habits will make it so much easier to ENJOY your holidays and to crush the week after without falling off track and suffering through the whole next week trying to get your feet back under you. Use these tools as we come into the holiday season and share them with your friends and family so we can all win the day together!

Happy Tuesday and let's get a win today!

Stay RELENTLESS,

Josh

LOSING MOTIVATION?

LOSING MOTIVATION?

Nobody is motivated 100% of the time. We have all fallen into a slump at one time or another in life and in the gym. This is the time of year when many people start to feel a lack of motivation. We begin spending less time working toward the goals we set, and we start to forget why we even started. We often just look at the end result we want without having a time frame or a plan, so we remain demotivated. Often it is very difficult to climb out of that slump and get back on track.

How can we increase motivation when our tasks seem like the last thing we want to do? The best place to start is goal setting. If you use goals correctly, they can be a great way to set your vision toward the future, even while stuck in a rut. Below you will find a few tools designed to transform that distant goal into the here-and-now motivation you need to get started. You'll also learn about the differences between motivation and determination, and why both are equally important.

Use Imagery
Imagine what it will be like when you reach your goal. What you will feel? What you be able to do? How will your self-image change?

Use Timelines
Set a timeline for yourself that is appropriate. No, you aren’t going to lose 20 lbs in 2 weeks, and you will be very unmotivated when you fail at that goal 2 weeks later. Setting the goal of losing 20 lbs in 2 months is a much more achievable timeline.

Accountability
Tell someone about your goals so they can help remind you and keep you accountable. Hire a professional to help! Get a workout partner to drag you to the gym when you don’t want to go. This can save you when motivation alone isn’t cutting it.

Set a road map
Setting up small goals that lead to your larger goal can work as a road map. Moving from goal to goal can progressively lead you to your major end goal, all while seeming attainable and controlled and not crushing your motivation.

Great! Your goals are set and being used as a tool for motivation, now what?

Be patient! It can take anywhere between 18-254 days to create a new habit, depending on the person. That's a big jump! In most situations, it takes at least 2 months to create a new habit and setting your expectations for a minimum of 2 months of habit building is a great place to start.

Change things up but stay consistent:
Consistency is key to creating a habit and creating a determined mindset. But with lack of variety it might cause you to lose motivation due to boredom. Avoid this in the gym by changing up your programming. Take a break from the cardio and hit some weights. Change your cardio from low intensity steady state to high intensity interval training. Run in a different park. Ride your bike around a different part of town. If your goal is working out 5 days a week, it will be much easier to stick to that goal if you change up the workouts.

Motivation versus determination:
We naturally kill our motivation by following the path of least resistance. We cheat reps and skip sets in our workout. We skip workouts and that leads to us skipping more workouts. We start thinking that maybe its not worth the effort or that maybe we just aren’t meant to reach our goal. Or we are doing great and feeling motivated, then BOOM! We sustain an injury, get sick, life happens and slows our progress. This can set us into a downward spiral that can be hard to get out of.

Our motivation got us started, but it is our determination that will see us through to the end. Determination is the relentless pursuit of our goals; it is refusing to stop until we reach the goals we set for ourselves, no matter what road blocks get in the way. Increase your determination by making decisions that are set it stone, that you will not break. Follow the plan that you set for yourself. If you fall off track, get back on track NOW. Stick to the plan! Stop worrying about things that don’t serve you well and will not matter in the long run. Deal with the immediate issues that prevent you from getting one step closer to your goal. Set a laser focus on your 'why'. Your 'why' can act as your guiding light when you feel like you can’t go on.

In summary, motivation fades but is an amazing tool to get started. When motivation fades, hold tight to that determination that you set out with. With proper set up, you can create your own driving force to reach the goals you set for yourself, no matter the obstacle.

If you need help with accountability contact us and we can help!

Have a great rest of the week and as always, Stay Relentless!

https://greatperformersacademy.com/motivation/top-15-practical-ways-to-boost-your-willpower-and-determination

https://jamesclear.com/new-habit

https://www.webmd.com/women/features/exercise-habits#1

https://health.usnews.com/wellness/articles/2016-04-01/10-ways-to-finally-make-fitness-a-habit

http://paspapt.com/motivation/

https://believeperform.com/performance/maintaining-motivation-in-exercise/

https://www.elitefts.com/education/discipline-in-training-and-life/