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Welcome to the Discipline of Steel Weekly Newsletter, where we build Zen warrior minds and bodies.

This week:

How to apply Kaizen to fitness, optimize by doing less, and a message of hope if you’re dealing with injury.

Read time: 4 minutes

If you want to be great at something, you must fall in love with the process.

This couldn’t be more true when it comes to physical training, as the only thing you can rely on is your work. Luck and opportunities just don’t exist here. 

Success only comes to those who focus on daily improvement, who don’t skip steps, who are patient, and who avoid the illusion of shortcuts like the plague. 

You can’t force yourself to love it, but you can accept it and wholly embrace this mentality.

Today’s issue is about how to use small consistent actions, simplify your routine to focus on the work that matters, and how to come back stronger from injury with this philosophy in mind.

You don’t need to reach your destination to be transformed.
Being on the right path already makes you a different person.

The process is all there is.

PS: did you know that you can earn free programs, app subscriptions and even gymnastics rings?
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PS2: this week’s issue is sponsored by RAD AI, please let me know what you think about seeing an ad in the newsletter. Does that interest you? Would you prefer me to keep sponsors related to fitness, or no sponsor at all?
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1. How to apply Kaizen on your fitness journey.

Kaizen and other Japanese philosophies have become very popular in business recently.

The idea of improving 1% every day is particularly attractive and has spread across many different fields, including fitness.

This is a great way to find purpose in the journey.

But it doesn’t mean we should expect physical improvement every day or every week. That’s not realistic.

Sometimes, action itself is the 1% improvement.

We get better every time we do the little things, even when results are not visible.

Consistency, habits, and your character are shaped by each action you take.

This is why a single workout does make a difference.

And so does a single healthy meal, or a single night out without alcohol.

When you understand most of your improvement isn’t visible, you won’t end up disappointed or demotivated.

You will find instant satisfaction in each step, and it will be much easier to stay consistent and reach your goals.

2. The best way to optimize your health is often by removing habits, not adding more.

Do this if you feel like getting in shape is too much work.

You could become much fitter, not by doing more things, but by doing less.

If you are like most people, your lifestyle could be greatly improved by removing the many bad little things.

And this is where you should actually start.

Before you even begin a workout program.

First, because it is easier to do.
And second, because your life would improve instantly.

Here is the plan: create a fitness routine by removing, not adding.

Consider this list of things to eliminate: processed foods, screen time before bed, looking at your phone when you wake up, alcohol, snacks, escalators etc…

When you think about it, what’s easier than NOT doing something?

Okay, it’s not that easy in practice,
but it still demands 0 action on your part and that’s what makes it the best starting point.

Optimize by removing.

3. Finding the silver lining when dealing with injury.

Coming back from an injury is hard.

The frustration of not being able to move like before, the weeks or months it takes to heal, and of course the pain.

But the worst part for many of us is the fear of not getting back to our level.

We all start our fitness journey for different reasons.
Some want to build muscle, some want to lose fat, and some want to climb stairs without getting out of breath.

But one of the most satisfying part for all of us is the feeling of getting stronger.
And seeing all our efforts going to waste takes an emotional toll on us.

But it’s alright because as always, there is a silver lining.
And every moderate injury I’ve seen turned out to be a blessing in disguise.

Armed with patience and the right guidance, you will come back stronger.

I know it because:

1)    Stretching is not an option anymore. Your injury is forcing you to finally take the time to work on your flexibility and prevent other injuries.

2)    You have no other choice but to train at light intensity, following a program based on regressions with high volume. This will build better motor patterns, more solid connective tissue and strength endurance. You are going to focus solely on building stronger foundations and that’s a great thing.

3)    You have more time to train other parts of your body that you’ve been neglecting. And there are definitely a few.

Improving in areas you were neglecting and strengthening your foundations will help you not only to get back to your previous level, but to surpass it.

And if you need evidence, look at the best athletes.
Most of them went through an injury and came back stronger than they were before.
They remained at the top and kept winning despite younger athletes constantly coming up to challenge them.

Do not fall into despair because that’s how it works.

Sometimes we have to break so we can rebuild ourselves stronger.

Something to remember:

The process is all there is.

What if you found pride and meaning in the act of working out, rather than being a slave to your end goal?

Acting itself makes you a different person.
Being a work in progress already makes you a healthier person.

When we start loving what we do, we don’t attach our self-worth to the end result anymore.

We are freed from the pressure of not being there yet. It’s liberating.

It’s not reaching your goals that makes you who you are, it’s what you do to get there.

If what you want is being a fitter, healthier, stronger -physically and mentally- man or woman, you become just that the moment you take action.

You are this person every time you work out.

As long as you keep showing up, you’re already there.

I hope you found some motivation and useful insights in today's edition.

If not, please share your feedback and help me improve my content for everyone!

Here's what you can do next:

• Reply and tell me what helped you.

• Reply and show me what I missed.

• Reply and let me know what you struggle with.

Thank you for reading and have a strong week ahead!

 - Nico

Whenever you're ready, there are 3 ways I can help you:

1. Enso Calisthenics App: Get fit and strong with Enso Bodyweight Training System, no matter your fitness level. Choose to follow my classic programs, learn skills or get your own personal program based on your specific strength levels.

2. Online Coaching: Apply for private coaching with me, get full access to Enso Calisthenics App for one year and let me help you reach your goals every step of the way.

3. Build your home gym with Technogym: contact me for a personal plan and design of your home gym based on you, your space and your goals.

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