23 Things you should know

1. Discipline is choosing what you want most, over what you want right now.

"Discipline is remembering what you want" - David Campbell

2. People seldom train to the best of their ability. They train to the best of their willingness.

“Wanting something and being committed to something are two totally different things.... We all want." - Craig Harper

3. Having an in-depth understanding of training and dieting doesn’t mean you’re into fitness. Without (daily) action, knowledge is nothing.

4. Those who complain the most about healthy eating and those who whinge the most in a training session, usually accomplish the least.

5. Every kilogram of bodyfat you carry right now is your responsibility; regardless of what you think caused it. It is up to you – not your trainer, not your dietician, not your protein shake: It is up to YOU to fix it.

6. Change is often resisted when it is needed the most.

"Be like water. Powerful. Gentle. Adaptable. Ever-changing. Being static in a dynamic world is a recipe for disaster. Statues don’t succeed, they just get crapped on." - Craig Harper

7. Short training sessions done six days a week, are worth more than one or two LONG sessions a week.

8. If you’re waiting for the perfect training programme or diet or time or conditions to get started, you’ll never get into peak condition.

9. Procrastination makes it so much harder and much more daunting. Just do it!

10. If you keep training in the same way, you’ll keep getting the same results. Same old = same old.

11. The most common and harmful addiction is comfort. It is in discomfort that you improve. Get uncomfortable.

12. Hard work and persistence always wins over raw talent.

"I rate enthusiasm even above professional skill."

- Edward Appleton.

13. Getting into shape is journey, not a destination.

14. There is no “off-season” for being in good shape and in good health.

15. Having a beautiful, fit body is not about you. It’s about how positively you impact the lives of the people around you.

"Success is always temporary. When all is said and done, the only thing you'll have left is your character." - Vince Gill

16. No matter how good you are, there will always be someone who is better than you. Stay grounded.

17. It’s all about the standards that you set for yourself: You can settle for less, or you can experience the joy of your best. It’s about the choices you make every day.

18. In your sport, you can raise the bar, or you can wait for others to raise it. Either way, it’s going to be raised.

19. You get out what you put in: If you want more energy, give more energy to your workouts. If you want to be healthy, eat healthy. If you want results, provide effort. It really is this simple.

20. You are in competition with one person and one person only – yourself. Are you better than you were yesterday?

21. People are never as beautiful as they look… They are only as beautiful as they love and as they care.

22. No matter how slow you go, you are still lapping folk on the couch.

23. In your sport, you may have to fail many times before you’re successful.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” - Michael Jordan