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

This week:

My ultimate warm-up for the past 9 years, do this before every workout, and your fuel for the week.

Read time: 2.5 minutes

You spoke, I listened.

I took it for granted that you knew how to work out and only needed more discipline and accountability.

To be honest with you, I still think you know most of what works.
But I realize you might need help putting the puzzle together.

With a little guidance from me, I know you can learn fast!

So here is the new version of Discipline of Steel.
More actionable, more practical, and still with that dose of motivation at the end.

One exercise, one tip you can start applying today, and one piece of discipline advice.

What do you think of this new format?

Please let me know by replying to this email.

Now let’s start! 💪

1. Here is the same warm-up routine I have been using for the past 9 years.

Whatever training method or tools you use, your bodyweight strength is your foundation.

And the essence of bodyweight strength is movement.
This is why my warm-up doesn’t only make your muscles burn, it prepares your joints for whatever exercise you’re going to do.

We often hear someone got injured by doing a “wrong move”.
There is no wrong move, there are only moves we are not prepared for.

This won’t happen with this warm-up.

I have changed routines many times over my training years.
But this is the one I’ve been sticking to for the past 9 years.

If this is not my final and ultimate version, it must be very close to it!

Click the link below for the full YouTube video and instructions.

2. Do this the day before every workout.

Don’t just wake up like a warrior, go to bed like one too.

Following up with my previous post on waking up resolute, I’d like to emphasize that the best way to start your day with determination is to go to bed with strong intentions.

For the successful warrior, the battle starts on the night before.

The most reliable way to plan your workouts is to do it well ahead of time.

Do not go to bed stressed. Take some time to wind down. Write down your goals and how you are planning to accomplish them. Be very clear about tomorrow’s actions before you fall asleep.

You must have a strong will to work out when you close your eyes.
You need to dream like a warrior too.

Your routine and habits shape your subconscious.
And your subconscious has a much bigger influence on your reality than you think.

When you go to sleep like this, you wake up with a non-negotiable mindset and things just happen.

This is the foundation for a discipline of steel.

3. Fuel for the week.

What are you fighting?

We are all fighting something. Whether you realize it or not, there is a villain in your story.

And when you find it, ask yourself: is it fueling me or is it holding me back?

My exercise for you today is to take this thing you are fighting and use it as fuel for your workout.

You can’t keep this energy inside, or worse, waste it on something that’s not worth it.

I’ve had the best and most beneficial workouts when I was mad and channeled it towards the treadmill or the pull-up bar.

So what’s the biggest pain in your life right now?
Maybe it’s a failed venture or the raise you didn’t get.
Maybe it’s something that’s been lingering on for the longest time.

Dive deep into it, face it, ponder over it to the point where it hurts.
And fight it.

Fight it with all your might until the last drop of sweat crashes on the rubber floor.

Now that’s how you train.

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

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Thanks for reading and see you next week!

- Nico

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