1) No amount of training will outwork a bad diet. 2) Viewing the sunrise and sunset every day is a cheat code for establishing a consistent circadian rhythm and sleep schedule. 3) If you can’t balance on one leg, your stability and balance aren’t where they need to be.

4) If you aren’t tracking your workouts you’ll never reach your potential. 5) If you’re alive and breathing, you should be eating a high-protein diet. Protein isn’t just for bodybuilders.

6) You're going to miss on a meal or workout from time to time. Just commit to never missing twice. 7) You can get in great cardiovascular shape by running, hiking, swimming, basketball, tennis, or through HIIT workouts. What's important is doing something consistently.

8) A 75-year-old woman will benefit from weight training as much as a 22-year-old man. 9) Self-motivation often isn’t enough. Find a workout partner who pushes you and holds you accountable.

10) Those who make their own fitness plans usually don’t push themselves as hard as those who have a plan made specifically for them. 11) Back pain is often a result of weak glutes and sitting too much. Walk every hour and knock out some glute squeezes to combat this.

12) We pay attention to the things we pay for. Paying for a coach is the ultimate investment in your health. 13) No amount of crunches will get you a flat stomach. Six-packs are found in the kitchen and then defined in the gym.

14) You don’t need to deadlift 500 lbs to work on your posterior chain. 15) You only need to exercise 3-5 times a week to stay in shape. But you should move every day.

16) The key difference between people who give up on their fitness goals and people who stay committed is whether they show up to exercise or show up to train.

17) Your health can improve well into your 40s, 50’s, and beyond if you believe it can and commit to making it a priority. 18) Sustainable fitness shouldn’t be a burden. Keep tweaking your workouts until you find something you look forward to.

19) A fit body, a calm mind, and a loving family are the ultimate trifecta. 20) If you can’t consistently show up to the gym or stick to your fitness goals, you need to find your why. And it should be deeper than “I want to lose some weight.”

21) Weight training and sleep are the staples of a healthy metabolism. 22) Prioritize a full range of motion over the amount of weight. Ego-lifting usually ends in muscle imbalances or injury.

23) You should be resting at least 90 seconds in between sets for optimal muscle recovery and to benefit from taking each set to fatigue. 24) Your health habits will be passed on to your kids. Fix your own habits to set them up for a healthy life.

25) Developing a walking habit after meals is key for longevity. 26) Cardio is just as important for your mental health as it is for your physical. 27) A liter of water and sunlight in the morning before a cup of coffee is a recipe for a successful day.

28) The best pre-workout is 8 hours of sleep, adequate hydration, and a little caffeine. 29) Cutting off food 3 hours before bed won’t help you lose weight. But it will improve your sleep dramatically.

30) Zone 2 cardio is where you build the engine for endurance sports. 31) Signing up for a race is a great way to invest in your health. It doesn’t matter if it’s a 5k or Ironman. What does matter is putting something on the calendar.

32) Your performance in your work life is directly proportional to your health and fitness. 33) The best person to compete against is the guy in the mirror. Outwork your self-doubt.

34) Competition as a man will bring out the best version of yourself. Find a way to compete, even if it’s against yourself. 35) Exercise is a microcosm of life. Life is about overcoming resistance, pushing your limits, and getting better over time.

Fitness is about building habits that you look forward to and can sustain for the rest of your life. Not everyone's system will look the same, but what’s important is finding a system that works for you. Try new things, jump into competition, and push your comfort zone.

Thanks for reading! If you learned something and want more on taking control of your health, follow me @chrisboettcher9 . Comment below and RT if you found value in this thread so others can see it as well.

Found this thread helpful? You'd like our newsletter. Every week my brother @brettboettcher1 and I send a free email on: • Nutrition • Self-improvement • Preventative health Click here to subscribe: