Goooood Morning, Fitness Plan!
Build a military-grade mindeset to ensure victory for your fitness goals.
Get a daily staret on your fitness for military grade muscle.
THE BRIEF
Time to read: 2 minutes 30 seconds
Time to action: 30 minutes
Mantra: Discipline + Purpose = Success
Main message: Brain training to access your military might
Stat: 37% of people fail in their goals simply by thinking they will fail in their goals
“Excuse me, sir. Seeing as how the V.P. is such a V.I.P., shouldn't we keep the P.C. on the Q.T.? 'Cause of the leaks to the V.C. he could end up M.I.A., and then we'd all be put out in K.P.”
Adrian Cronauer (Good Morning Vietnam)
We know a few things about the military; they love a TLA (Three Letter Abbreviation), and they know how to get even the most unwilling of bodies into shape. Military Fitness Mentality (MFM - you see?!) has delivered learnings on exercise science that have resulted in insanely efficient techniques for training the body, through the mind. Your mental game is key and the theory is simple: If you stay committed to these steps for 12 weeks, you will perform (look and feel), better. Military-grade mentality (MGM) for body and mind.
Step 1: Set Your Goal (SYG)
Ask, how do you see your fitness in 12 weeks? Commit to visualising it - what will you look like? How much better will you feel? Now, divide those 12 weeks into 4 manageable chunks of 3-week milestone increments. Training 30-45 minutes per day, 5 days a week will get you there. This single principle of Advanced Military Fitness (AMF) is a cornerstone of mentality. 3 weeks, 4 times = your goal. If you can't commit to that, don't even try.
Step 2: Assess The Basics (ATB)
You must train according to your objectives. Start by finding out where you are now - assessing the basics - what’s your height and weight? How far can you run/walk, how many push-ups, how many sit-ups can you do today? Try it, log it under ‘Week 1’.
Step 3: Reinforced Winning Mindset (RWM)
Switching between action and thought, now, after recording your primary statistics, remember to revisit visualizing your health and fitness ideal: how you feel, how much more you’ll be able to achieve, and what you’ll be able to do. Engage in a ‘One More Rep’ mindset. Encouraging yourself means you are taking responsibility for your own body by putting your mind into a powerful place of positivity with ‘you 2.0’ in the crosshairs. Once this becomes a habit, there will be times when you truly enjoy it.
Step 4: Keep A Journal (KAJ)
A journal holds you accountable to yourself. It’s a tool for encouragement, personal accountability, progression, enthusiasm and momentum. Include daily records of what’s working/not working, workout notes, food intake, how your stamina has been pre-workout and post-workout, and records of your performance numbers. It does not need to be extensive, but, it does need to be re-read, daily.
Step 5: Measure Major Milestones (MMM)
Focus on major milestones and the ultimate goal - not the scales, callipers, apps or any other ‘death by data’ apparatus. The major milestones are there so you can take stock of your improvements and realign your path if necessary. The three-week intervals give your body enough time to change, whilst offering markers to ensure you are not wasting time and energy on an approach that is not working.
Step 6: Assess, Fine-Tune (AFT)
Assess your ‘before’ measurements and your fitness measurements every 3 weeks, across the 12 weeks. Compare the first and last initially, looking at your Major Milestone numbers). Next, review your daily journal. Take note of recurring themes (good and bad) and list them. Your Major Milestones give you momentum, they break things down so you can see and celebrate your progress, which means you can adapt or remove them as you see fit.
And that’s it.
SYG
ATB
RWM
KAJ
MMM
AFT
Six parts to train your brain, to train your body. It’s simple but insanely effective. If you are serious about getting in shape, but are often your own worst enemy, join a proven programme. Become a recruit. Do it. Now, soldier!
DR DOG
A cognitive psychologist specialising in those most 21st Century of issues, anxiety and depression. Dog is especially good at delivering actionable answers. Removing the rhetoric and hyperbole and focusing simply and directly on practical information that can be used to help mental health daily.
PT WOLF
Wolf is a personal trainer who tries and tests every programme we put together. A celebrity trainer, Wolf has been a fitness journalist, practising what he preaches for over 20 years. Now in his 40s, Wolf has added muscle to his frame in every decade of his life and has an annoyingly healthy body fat percentage. He tries it before he says it, but even more importantly, he lives it every day.
