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Discipline > Motivation | Building Better Habits



Motivation, by definition, is the reason or reasons one has for acting or behaving in a particular way, or the general desire or willingness of someone to do something.


I need to make it clear that motivation should not be relied on.


We all have those days or weeks where we are motivated to set goals and crush them.


But naturally we have more days where we wake up and don't want to do a thing.


For me, motivation is a hit or a miss.


Half the battle most of the time is just showing up.


Winning that battle day in and day out is what separates the average from the elite.


It's the discipline on those unmotivated days that keeps you on track.


Discipline, by definition, the practice of training people to obey rules or a code of behavior, using punishment to correct disobedience.


For any fitness goal, the lack of discipline leads to the punishment of no results.


Developing discipline comes easy to some but harder for others.


The constant battle we all face is whether to choose between short term satisfaction or long term satisfaction.


Here's a personal example I face when in competition prep, when my goal is to become shredded and I'm depleted of glycogen.


Would I rather enjoy the 15 minute "sugar high" of eating that donut, which could essentially put me back a week or so in prep, or stick to eating say a handful of almonds, which in doing so keeps me on track to looking even more shredded in the days to come and brings me even closer to my end goal.


I'll be honest, I used to be that guy to impulsively choose that short term satisfaction. But what it led to was a road of regret and the thought of what could have been.


At the end of the day, there is no such thing as out training a bad diet.


It took me years in my own fitness journey to finally understand this concept.


If you do try out training a bad diet, you'll quickly learn it's a constant battle of taking 1 step forward but 2 steps back, never reaching your full potential.


I put together a list of focus points to live by that will help you develop discipline moving forward with your own fitness journey, never having to rely on motivation again.


  1. JUST SHOW UP: It's that easy, like working a 9-5. You're disciplined to show up because it's the reward of receiving that pay check you depend on to survive. Your reward for showing up to the gym each day is the longevity of living a healthy lifestyle and creating a better version of YOU.

  2. YOU vs. YOU: Once you start to compare yourself to somebody else, you lose complete control of your own fate. Everybody was dealt their own hand in life, opening the door to different resources and opportunities. It's how you use those resources and opportunities that make you, you. Everybody is in the gym for the same reason, to improve themselves in one way or another. So quit comparing yourself to somebody else and focus on the person looking back at you in the mirror!

  3. NO SHORT CUTS: Quit cutting yourself short always taking or looking for an easier way to success. Nothing worth having ever comes easy. Whether you're over weight looking for the fastest way to lose fat or you're skinny looking to put on muscle fast, you need to put in the work and trust the process.

  4. NO EXCUSES: No matter the task at hand, it seems the human mind always comes up with an excuse not to do it. You need to fight back against those negative thoughts, answering them with the positives and reminding yourself of the benefits that come along with completing the task. You should not only apply this to fitness but in all aspects of life.

  5. NEVER GIVE UP: This might be the most important out of the core values needed to develop discipline. I understand life throws punches that takes us off our feet. It's the most successful individuals who a way back to two feet and fight back. It's okay to take periodic breaks, but throwing in the towel should never be an option.

These 5 key focus points come with time and experience. There will come a time when you decide enough is enough. Taking your fate into your own hands. Your goal should be to remain present, leaving your past behind you and focusing on what's right in front of you, which allows you to create your future.


Goal Setting:


Learn how to break your 5 year goal into yearly goals, your yearly goals into monthly goals, and your monthly goals into daily goals. This will help create a timeline leading to your success.


Set your goals using the SMART approach, which stands for: Specific, Measurable, Attainable, Realistic, Timely. This will help you to create a vision in your head with what success will look and feel like when you achieve these goals.


Mentors NOT Idols:


This one is important. Important because a mentor helps guide you while idolizing someone takes away your uniqueness as you strive to be just like them. Your goal should be to surround yourself with like minded individuals. Personally, I suggest finding a minimal of 3 people classified as being ahead of you, 3 people in the same position, and 3 people below you, whom all follow the key focus points I listed above. Surround yourself with likeminded people who aren't scared to share different perspectives and stay open minded.


Only Celebrate Victories:


You need to lose the fear of missing out and embrace it. This also comes with time and experience, and will put you years ahead in progress. It's a lot more fun consuming alcohol during a celebration than it is drinking to nothing. I'm not saying you should cut out alcohol completely, but keep it to special occasions.


Prioritize Self-Care:


Repeat after me, discipline equals self-care. Holding yourself to a higher standard to better your life whether it be solely for health or being better off financially is ALWAYS worth it. In the process of bettering yourself, you also better your relations with everyone around you. Taking care of your physical health directly relates to mental and emotional health as you create a better self-image.


Prioritize Rest:


At minimal, look to achieve 7 hours of rest each night. I know everyone can manage their day at different amounts of sleep, but for optimal performance, 7 hours is a solid mark to reach. During rest is when your transformations occur. The hard work is done in the gym, nurturing your gains/losses happens in the kitchen, and your results are created in your sleep. Making sleep vital for reaching your fitness goal and improving your bodies overall function during the day.


Train Your Mind:


In this day and age, knowledge is at the tips of our fingers all the time. Whether it be available to you through your phone, laptop, or a book. With discipline comes a sense of being comfortable with being uncomfortable. Don't be afraid to continue to learn new things. With fitness, I feel people hit a certain age or time in their life where they think it's too late to get back into shape and just completely let go. When the truth is, there IS a way for you to reach that full potential.


When you join Flight Physiques, you receive an investment, not an expense. If you can focus on just showing up, competing against yourself, taking no short cuts, making no excuses, and never giving up, Flight Physiques will handle the rest. Aligning you with a plan that's full customized from top down to abide by your lifestyle while keeping your fitness goals in First Class. If you're interested in joining the team, fill out the Flight Physiques Questionnaire on our Home Page and Dylan Kosek will follow up with your submission within the next 24 hrs.


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Dylan Kosek

Winona, MN 55987​

DylanKosek@FlightPhysiques.com

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