My coffee machine takes a couple of minutes to warm up.
That is enough time to get one small job done.
Pod in.
Button pressed.
While it does its thing, I take my supplements.
Capsules.
Same order.
Same time.
Every morning.
No effort.
No decision making.
Just a routine that runs in the background.
Mornings for me are quiet.
No rush.
No chaos.
And because they are calm, patterns stand out.
One of those patterns walks past my house most mornings.
Same woman.
Same dog.
Same time.
She is always in gym gear.
Not flashy.
Just practical.
Jacket.
Trainers.
Ready to move.
They head off at a proper brisk pace.
Not strolling.
Not jogging.
Somewhere in between.
Rain, fog, cold or wind.
Does not matter.
She still goes.
About an hour later, she usually comes back past the house again.
That tells you a lot.
A brisk one-hour walk is roughly 7,000 to 9,000 steps.
Depending on pace, that is easily a few hundred calories burned.
More importantly, it is movement done early, consistently, without fuss.
She looks lean.
In good shape and healthy.
Not extreme.
Just looks like someone who has their basics nailed.
And here is the point I’m trying to make today.
People like that are not relying on motivation.
They are running on standards.
Most people are not confused.
They know what works.
They are just trying to live off goals instead of standards.
Goals sound good.
Lose weight.
Get toned.
Train five days a week.
Goals give you a buzz.
They feel productive before you have done anything.
Standards feel boring.
And boring is why they work.
Standards are what you do on an average Wednesday when nothing exciting is happening and nobody is watching.
I see the same cycle all the time.
Big push.
New plan.
Loads of effort.
A few good weeks.
Then sleep goes off.
Work gets busy.
Social stuff creeps in.
One missed session turns into two.
Food goes loose.
Head goes noisy.
Then it is Monday again.
Fresh start.
Same story.
The people who change long term do something different.
They make the basics non negotiable.
Here are the standards I push because they work in real life.
3 weight sessions a week.
45 minutes.
Booked in.
Trained properly.
You do not need more than that if you actually show up and apply effort.
3 proper meals a day built around protein.
Eggs, meat, fish, Greek yoghurt.
Real food.
Not grazing.
Meals calm hunger.
Snacking keeps it alive.
Cut the constant snacking.
This is where most people lose control without realising.
Biscuits with a brew.
A handful of something.
A bar here and there.
It all counts and it keeps your appetite switched on all day.
Walk daily.
Ideally, 8 to 10 thousand steps.
Not just for fat burn charts.
But also for appetite control, energy, and mental clarity.
That woman and her dog are doing most people’s weekly movement before lunchtime.
Sleep 7 to 8 hours most nights.
Same bedtime when you can.
Poor sleep makes everything harder.
Hunger goes up.
Willpower drops.
Training feels worse.
People avoid this one because it is not exciting.
Tough.
It matters.
Drink water before coffee 1st thing (I like to chug a load of water when taking my supps).
Two to three litres a day.
Most people are under watered and over stimulated.
Get outside.
Even briefly.
Daylight and fresh air help more than people want to admit.
I see this play out with members constantly.
The ones who stop chasing perfect weeks and start protecting simple standards get leaner with less stress.
Fewer blowouts.
More control.
One member put it perfectly.
“It finally feels manageable.”
That is the aim.
Not punishment.
Not suffering.
Manageable.
That woman with the dog is not winning because she tries harder.
She is winning because she does not negotiate with herself every morning.
Her standards make the decisions.
If you want something practical, try this for the next seven days.
Three weight sessions.
Walk every day.
Three protein-based meals.
No mindless snacking.
Earlier nights.
Water before coffee.
Do not aim for perfect.
Aim for repeatable.
Standards beat goals.
Every time.
-Ryan