25 Fitness Truth-Bombs (The Truth About Fitness)

woman pushup

  1. You’re not going to lose 30 pounds in a month.
  2. You’re not going to get six pack abs in a few minutes a day.
  3. You’re not going to lose two inches from one workout.
  4. You’re not going to get overnight results.
  5. You’re not going to get something for nothing.
  6. You’re not going to succeed by “winging it.”
  7. You will have good days and bad days.
  8. You will miss workouts and do extra workouts.
  9. You will lose ground and gain ground.
  10. You will get sick, get busy, and get lost…and get back on track.
  11. You will fail.
  12. You’ll need more than a secret, a hack, or a special tip.
  13. You’ll need more than a temporary feeling of motivation.
  14. You’ll need more than a good plan or program.
  15. You will have to change how you think, which is easier said than done, and takes clarity, education/training, and practice.
  16. You will have to change your priorities and figure out how to balance fitness with your other higher priorities.
  17. You will have to change your habits and your identity, and first, be willing to do so.
  18. You will have to make hard choices when your willpower has run out.
  19. You will have to make sacrifices that conflict with your past self.
  20. You will have to get used to the idea of living outside of your comfort zone and actively seeking challenges as the opportunities they offer.
  21. You will need to figure out who you are, why you’re here, and what gets you going.
  22. You will have to take complete responsibility for your health and fitness.
  23. You will have to master yourself, recognizing that mastery doesn’t come easily.
  24. You will have to experiment, troubleshoot, and fail your way forward.
  25. You will have to accept that you’ll be working at this, little by little, every day for the rest of your life.

And if you accept these things, and believe in yourself, you will prevail.

Nothing worthy comes easy. So, be patient. Stay committed. Persevere. And always expect success.

Believe that you can, that you will, that you ARE succeeding. And act the part.

Your reality will catch up soon.

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How I Finally Succeeded After Years of Failure (Case Study)

How I Finally Succeeded After Failing Miserably Over and Over Again: The Story Of How I Became An Early Riser and the Lessons I Learned about How To Overcome Failure, Cultivate An Unstoppable Spirit, Start Your Day Right, And Succeed At Anything In Life.

male in field with starry sky

Today, I’m going to swallow some pride and share an embarrassing story with you so that you can benefit from my mistakes. Here goes nothin’.

This is a story about how I became an early riser. But if you read between the lines, you’ll realize that this story is about much more than waking up at a certain time. And if you apply the lessons I learned from this experience to your own life, I believe that you can achieve anything that you set your mind to.

So, over the past several years, I’ve tried and failed over and over again to become an early riser. This was one nut, that for the longest time, I just couldn’t crack. It was an incredibly frustrating process because, in my mind, I was doing everything right, except I wasn’t. And I was blind to it.

After I first set a goal to become an early riser all those years ago – and every time I mustered up the courage to go after it again – I’d do research and make a list of all the tips and strategies I could find to succeed. Things like making changes gradually, moving my alarm clock away from my bed, and giving myself something to look forward to in the morning. I’d set goals and baby steps to achieve them. I’d also ask my wife to hold me accountable. You know, the usual stuff. And yet, even with a seemingly-bulletproof plan, I would blow it over and over again.

I couldn’t even tell you how many times I committed to succeeding – and felt, deep down – that THIS was the time I would finally make it happen. I’d make checklists and spreadsheets. I’d tell my wife, “I’m gonna start getting up early…again.” And she’d roll her eyes just like she did every other time. I literally lost count of how many times I’ve failed at this one goal because it happened so many times. And I’ve got the incomplete spreadsheets to prove it! If I had to guess, I’d estimate that I failed to achieve this goal somewhere between 2-3 dozen times.

It’s pretty embarrassing, actually, not only because I had such a hard time with it, but also because I had been an early riser for most of my life.

Between school and work, I usually had to be up between 5 and 6am for over 15 years. And there were seasons of my life when it was much earlier (not good seasons for me!). All of that changed after I had kids. I started sleeping for however long I could, and it wasn’t long before I was snoozing right past 6am, and sometimes past 7am, which is “sleeping in” for a parent of young kids.

And yet, once I decided to make a habit of getting up earlier of my own free will (and not because I had to be at work at 5am, as it was in the past), it seemed like no matter what I did, I’d always crash and burn eventually – usually within 2 weeks. And often within a few days. And after awhile, this recurring pattern totally perplexed me. I’d be thinking:


How To Leverage Specialized Variety For Better Fitness Results

woman doing barbell overhead squat

Pop quiz: All other things being equal, who would be the healthier, fitter, stronger, better developed, and an otherwise, more complete athlete?

a) The athlete who specializes in only one pushup exercise (e.g. the standard military-style pushup) to the exclusion of all others.


b) The athlete who specializes in many different pushup exercises (e.g. standard pushups, diamond pushups, elevated pushups, etc.), and trains several variations regularly.

Or, how about this one…

a) The runner who only runs at the same pace, on a flat track, for around the same distance every run.


b) The runner who runs trails on different grades and terrains, and at different paces for different distances.

And one more…

a) The weightlifter who only specializes in the Big 3 lifts (i.e. barbell back squat, deadlift, and bench press).


b) The weightlifter who specializes in the big 3 lifts, the Olympic lifts, and other unconventional lifts such as strongman training (e.g. odd-object lifting).

Let me give you a hint: bumblebees begin buzzing before breakfast…bibbidi bobbidi boo…brachiosauruses brachiating between behemoth bulldozers…I got nothing. It’s B, people. B as in Bumble-BEE.

But why is that? I mean, haven’t we been indoctrinated to believe that specialization is the key to success? Well, we know that some degree of specialization is essential because the body only adapts specifically to the demands imposed upon it (SAID principle). However, specialization is only one component of a training program. And in some cases, too much specialization is usually not the most effective option, and it can be harmful, too.

I can hear the naysayers proclaiming…

But John, you can’t be good at everything!

Sure you can. Well, not everything. But you can be good at a lot of different physical skills and attributes across a broad spectrum. What you can’t be is the best at everything. So, unfortunately, if you want to set a new world record in powerlifting, you’ll have to give up your career of running marathons. But if you’d be content with a 6 minute mile, and a double bodyweight squat, I think you could achieve both in short order. And you’d have a strong, lean body to go with it.

The key is finding the middle ground between specialization (and thus, specificity) and variety. Speaking of which…

I heard a new term this week that immediately “clicked” for me. StrongFirst Master Coach, Karen Smith, mentioned in one of her training videos that she likes to alternate her grip while doing pull-ups, which she referred to as “specialized variety.” And I thought, “Yes! That’s EXACTLY the right term for it!” And until now, I haven’t been able to articulate this training strategy succinctly. So, thanks Coach Smith!

In this post, I’ll explain what Specialized Variety is and give you some examples of how you can leverage it for better fitness results.

Here’s how it works…

5 Ways To Build Physical & Mental Toughness With Hormetic Training

How to Use Positive Stress To Get Tougher, Build Hardiness, and Cultivate Grit with Hormetic Training

female snow

Science now agrees: what doesn’t kill you makes you stronger.

It’s a little something called hormesis. Here’s what it means… Continued

Interview with Mark Wildman about Fitness, Movement, and Fighting

Mark Wildman - headshot for interview
Mark Wildman

Mark Wildman is a one-of-a-kind fitness coach who does his own thing and gets his clients exceptional results using an unconventional, science-based approach to training.

Mark is also a 220 pound self-proclaimed “farm boy with no dance skills” who is terrified of heights, and yet, he specializes in aerial training, which isn’t exactly known to attract big guys with no dance skills.

Hint: he’s one of those guys who is proactive about facing his fears. You’d like him.

After I spoke with him for nearly 90 minutes yesterday afternoon, I can tell you Mark is a master of his trade who is definitely making a unique contribution to the world of fitness. You will learn a lot from him in this interview..

But first, watch this short documentary by one of Mark’s clients, Erin Brown, to get to know him and his work…

About Wildman Athletica

“If somebody is swinging a machete at your head, you really should be mentally present.” – Mark Wildman

So, as you can see, Mark is a pretty cool guy who specializes in a wide variety of disciplines.

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