There’s a part of all of us that wants the “one trick” that will get us to our goals.
The 7-day detox. The 8-minute abs to give us a 6-pack. The supplement that will make us feel like 20 years old.
I get it. Life is super busy. Energy is in limited supply. And if you’re over 40, your body is basically a receipt of everything you’ve done…sports, desk work, stress, kids, giving birth(!), old injuries.
But here’s the truth I’ve learned from training adults for nearly 2 decades:
Hacks are exciting…Habits are undefeated.
A hack is something you do when you’re motivated.
A habit is something you do even when you’re not.
Very similar to what I tell my girls…
Being scared is peeing in your pants…
Having courage is doing that scary thing with wet pants.
And here’s a secret.
Being “not motivated” isn’t a character flaw. It’s a Tuesday.
The habit that changes everything isn’t complicated: show up, do the basics, repeat.
- Strength train for 2-3x/week
- Eat mostly protein
- Sleep like it’s a non-negotiable meeting
That’s not sexy. That’s not going to get a lot of likes on Instagram.
But it works.
If you want a simple starting point, here’s the “boring but effective” plan:
- Two workouts for the next 4 weeks. Put them on the calendar.
- Drink a protein shake with Collagen after your workout.
- Eat mostly protein in your main meals.
Your future self will thank you for the habit you start today.
And if you’ve been off track, good news: you’re not broken. You’re just human. Start small, but start today.
— Oliver
