“KC is the hardest working person I know.”
A client said this about me several years ago. And he repeated it recently when we reconnected.
You see, I’ve worked out 4x a week on average for the last 20 years.
That’s over 4000 times. It looks something like this.
I’m so disciplined with exercise that I don’t even think about it. I just get out of bed, put on my gym clothes, and head out the door.
But discipline is funny, and here's why...
One would think that because I’m disciplined enough to work out over 4000 times (and counting), the rest of my life is equally structured and disciplined.
HAHA!! If only.
Humans are creatures of habit, but those habits are up for grabs. Bad habits happen by accident. Good habits happen by intention.
In his book, Atomic Habits, James Clear says:
"You do not rise to the level of your goals. You fall to the level of your systems."
Nutrition is an area where I need better systems. I like routines and can easily eat the same breakfast and lunch every day, but in-between snacking and late-night cravings get me.
Here are a few tactics I’m using to curb those tendencies:
1. Drink water first
Even when everyone carries a Yeti bottle or Stanley mug around, most people don't drink enough water.
Drinking a full glass of water before a meal helps you feel a little fuller so that you don’t eat as much. Plus you'll be more hydrated.
2. Eat nothing after dinner
The best way to avoid temptation is to avoid the situation in the first place.
After dinner, it’s too hard to pick between carrots and cookies. I don't know about you, but I'm gonna grab the Double Stuf Oreos every time.
If you just don’t eat anything after dinner, then you eliminate the temptation by removing the decision entirely.
3. Prioritize protein
If you're between meals and gotta have a snack, make yourself eat something high in protein first. Ideally some chicken or tuna or Greek yogurt (I highly recommend Tillamook’s Stumptown Cold Brew Coffee flavor. It's so gooood!).
Fiber is another good option because both fiber and protein are more satiating nutrients. This means they are more satisfying and gram for gram they make you feel more full than carbs and fats.
Which will help you hit your protein goals without accidentally spiking your calories.
Hope these tips help you (and me) create more discipline around our nutrition.
WEEKLY WISDOM
“Freedom is the opportunity for self-discipline.”
― Ryan Holiday, Discipline is Destiny: The Power of Self-Control
One perk of working out first thing in the morning is that you’re too tired to argue with yourself.
You don’t have the willpower to debate Yesterday You about working out today. Yesterday You already decided Today You is going to exercise. It's a done deal. Today You doesn’t get a vote.
I like this mental trick for self-discipline because you are telling yourself what to do.
As Ryan says elsewhere in Discipline is Destiny, "We must master ourselves unless we'd prefer to be mastered by someone or something else."
What is something you wish you had more discipline with?
WORK FROM HOME??
There are pros and cons to working from home for me as a dad.
A pro is getting to attend all of my kids' activities and help out with carpooling and dentist appointments (aka #TaxiDad).
A con is trying to maintain a healthy work/life balance and I don’t get to hear “Daddy’s home!” when I get off work because I’m already there.
Someone who’s tackling the same challenges and sharing great practical tips is my new friend, Thom Gibson.
If you work from home or know someone who does, check out his free mini-course on the top 5 mistakes work-from-home dads make (and how to fix them).
Move your body.
Clear your mind.
Repeat.
Keep up the good work!
-KC
Q: What does a cow use to do math?
A: A cow-culator.
