Discipline: The Real MVP on Your Fitness Journey

I'm sure you've heard me talk a lot about motivation and how important it is to stay motivated on your fitness journey. While motivation is important, I believe that discipline is actually the key to reaching your fitness goals.

Motivation can come and go, and relying solely on motivation to fuel your workouts and healthy habits can be a recipe for inconsistency. On the other hand, discipline is all about consistency and creating sustainable habits that lead to long-term success.

Here are some reasons why I believe discipline is more important than motivation when it comes to reaching your fitness goals:

1. Discipline is Reliable: Motivation can be fickle and unpredictable. Discipline, on the other hand, is reliable and consistent. By building discipline, you create a habit of doing what needs to be done, even when you don't feel like it.

2. Discipline Builds Momentum: When you consistently stick to your workout routine and healthy habits, you build momentum. Momentum creates a positive feedback loop that motivates you to keep going and make progress towards your goals.

3. Discipline Helps You Overcome Obstacles: There will inevitably be days when you don't feel like working out or when life gets in the way of your healthy habits. But if you have discipline, you can overcome these obstacles and stay on track.

4. Discipline Leads to Lasting Results: By consistently sticking to your healthy habits, you create lasting results. This is the difference between temporary changes and long-term lifestyle changes.

I'm not saying that motivation isn't important - it certainly can help kickstart your fitness journey and provide some initial momentum. But to truly reach your fitness goals and make lasting changes, discipline is key.

So, as you continue to work towards your fitness goals, I encourage you to focus on building discipline. Create a routine and stick to it, even when you don't feel like it. Over time, you'll find that discipline becomes easier and more natural, and you'll be well on your way to achieving your fitness goals.

As always, I'm here to support you on your fitness journey, so don't hesitate to reach out if you need any help or have any questions.

Meal Prep, lets do it!

There are lots of different ways to go about planning out meals for your day and/or week. Some people do all of their cooking at the beginning of the week and measure it out into containers so they can just grab and go throughout the week. Other people make large containers of different carbs, proteins, and fats and measure it out throughout the day or week if they need to deviate throughout the day. Other people cook all of their food fresh every day. Like everything else, you need to find what works best for YOU.

Cooking your meals at the beginning of the week is great for those with busy schedules, or if you just want to not have to think about meals during the week. This method takes a bit of planning, especially if you are counting macros or calories, but it makes it extremely easy for the remainder of the week. Be sure to make a thorough grocery list before you start. A food scale is also helpful for portioning out your meals into containers after all of the prep work has been done. This method also allows you to be sure you are eating the exact amount of food you need whenever you need it. 

Another way of meal prepping, especially if you live with other people, is to make a large amount of food and then take whatever you need for each of your meals. This 1) allows for sharing with those you live with and 2) keeps all of your food separate so you can alter your amounts as needed. You may have to do some more meal prepping throughout the week, but this method allows you to make a moderate amount of food at once so you don’t have to prep every day, nor do you have to do it all at once at the beginning of the week.

A great resource for bulk meal prep would be companies like Fit Flavors. You can order bulk items such as grilled chicken breast, sautéed vegetables, potatoes, burgers, etc. You can check out what they are currently offering here: https://fit-flavors.com/collections/bulk

Finally, some people enjoy preparing their food as they are going to eat for enjoyment, taste, and freshness. To be successful with this method, be sure you separate just enough of the raw ingredients that you need to fit into your plan for the day. The difficulty with this is portion control and time, but with some practice, this is a very doable method for a lot of people. Eating fresh food is the most enjoyable, but just make sure to watch your portions.

There is no right and wrong with meal planning. You can use any of the methods above or a combination of whatever you’d like that is going to be best for you and your lifestyle. As always, feel free to reach out with questions!

Supplements: should you get some?

Our bodies' cells perform thousands of reactions every day. For these reactions to take place correctly, we need sufficient vitamins and minerals. Whole foods provide many of these nutrients, especially vegetables, fruits, animal proteins, nuts, and seeds, most people simply don’t get enough in their diet. Even those who do get the recommended servings of vegetables and fruit may not achieve the levels of vitamins and minerals they once would have. Conventional and commercial farming methods and the chemical changes to food production in the last few decades have significantly changed the nutrient value of the produce we eat. That’s why a multivitamin is so important and one of the few core supplements every person in the population should be taking.

Low-level, chronic inflammation is the basis for most chronic diseases. One way we increase the level of inflammation in our bodies is through our diet. Many of the oils we consume, such as vegetable oils and fat from conventionally farmed animal proteins contain high amounts of omega-6 fatty acids, some of which contribute to inflammation. Because omega-3 fatty acids found in fish reduce inflammation and are harder to come by, their supplementation is recommended to maintain a healthy balance. Evidence shows that Omega-3 fatty acids are critical for a properly functioning metabolism.

All that said, supplements can be super shady. I recommend either taking high-quality pharmaceutical-grade supplements or taking none at all. This is simply due to the fact that most supplements aren’t approved by the FDA, so you could be doing your body a lot more harm than good by ingesting shady substances filled with potentially harmful ingredients. That’s why the products I recommend are only ones that are pharmaceutical-grade, which means they are regulated and third-party tested.

See the video for more information!

Coach Corey

Nutrition can be hard! Coach Corey is here to help!

Coach Corey, who has a Masters in Nutrition, is giving us some great nutrition info. Check out the linked video below to learn about 5 Nutrition myths that you might not know about! This information could totally change the way you look at what is healthy so take the 5 mins to watch this video and be sure to thank Corey later!

Get Some Sleep!

Sleep is crucial for our overall well-being, impacting our physical, emotional, and mental health. You've heard me emphasize the importance of rest, from choosing the right mattress to establishing bedtime and wake-up routines, all to optimize your rest and recovery.

Let's delve deeper into its impact on physical health, which is particularly relevant to our fitness goals. During sleep, our bodies undergo essential repair and rebuilding processes. This recovery phase is vital for repairing muscles after workouts and promoting muscle growth. Research highlights that sleep plays a significant role in muscle maintenance and growth. In a study comparing individuals on calorie-regulated diets, those who slept only 5.5 hours per night showed a 60% reduction in muscle mass compared to those who slept 8.5 hours, who experienced a 40% increase in muscle mass. This difference underscores the profound effect of adequate sleep on muscle recovery and growth.

Moreover, sleep influences the production of Human Growth Hormone (HGH), a key regulator of fat metabolism, muscle growth, and overall metabolism. HGH is crucial not only for physical performance but also for maintaining optimal body composition and bone health.

To optimize your sleep for better health and fitness outcomes, consider incorporating these practices:

• Consistent Sleep Schedule: Establish a regular sleep routine, going to bed and waking up at the same time each day.

• Sleep Environment: Create a comfortable sleep environment with a supportive mattress, appropriate bedding, and a cool, quiet room.

• Wind Down Routine: Develop a relaxing bedtime ritual to signal to your body that it's time to sleep, such as reading a book, practicing gentle yoga, or taking a warm bath.

• Limit Stimulants: Reduce exposure to screens and stimulants like caffeine close to bedtime to promote better sleep quality.

For more in-depth information on sleep and its impact on fitness, I recommend checking out these trusted resources:

• National Sleep Foundation

• Sleep Health Foundation

• Centers for Disease Control and Prevention (CDC) - Sleep and Chronic Disease

Prioritizing sleep as part of your health and fitness routine can significantly enhance your overall well-being, support muscle recovery, and optimize your performance in and out of the gym.

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