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  • Nick Milev

Are you setting yourself up for success?

Updated: Oct 14, 2021


The “other 23 hours” is a concept that we always discuss with a new client at Deep Foundation Fitness. Simply put, you spend 1 hour a few times per week in the gym; what you do in the remaining 23 hours of your day will ultimately drive your progress. No matter how hard you train in that hour, you won’t see the results that you’re looking for if you don’t pay attention to the rest of your day (and night). This is why a big part of our coaching program focuses on building what we call the #foundationalhabits


What are some of the main areas that we’re looking to develop solid habits in?


💤 Sleep and rhythm

🥗 Nutrition/Digestion

🚶‍♂️ Daily movement

🧘‍♀️ Stress management


Let’s take a simple example to illustrate this process. Say a client came to us with the goal of putting on muscle.


💪🏻 First, we will make sure her training program is tailored to support that goal - this is the specific stimulus that will tell her body that it needs to start putting on lean mass


💤 We will ensure that we’re prioritising a consistent bedtime routine to make sure she’s getting enough rest


🥗 We will work on developing sound nutrition habits to ensure she’s eating enough quality food. We will also work on small daily practices that will support a healthy digestive system that can handle the extra food


🚶We will encourage her to move daily, which will help her recovery from training


🧘‍♀️Finally, we work on small daily habits aimed at managing her stress levels. When your body is under chronic stress, it is unlikely to devote resources to growing muscle


👉 Developing small daily habits in each one of those areas leads to great results over time!


If you agree that coaching should be much more than 1 hour of motivational shouting, click on the link below to find out how you can work with us.




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