I’m Bad At Basketball.
I played basketball on Tuesday and got absolutely smoked.
Ten minutes in, my lungs were on fire. I was sucking wind, praying for a sub, and at one point I scanned the court for a trash can because I thought I might throw up. That has never happened. And the worst part? I was easily the worst player there. It wasn’t even close.
(To be fair, I did make three shots—which is exactly three more than last time. Progress!)
The issue isn’t that I suck at basketball or that I’m wildly out of basketball shape. Although—fine—I admit it: both are true! It’s that I keep jumping into games with guys who’ve played two to three times a week, every week, for years. Meanwhile, I show up once a quarter and expect to keep up.
Then I get frustrated when I can’t breathe and brick every layup!
Most people do the same thing with fitness.
Why Most People Fail
They get a burst of motivation once every few months. They clean out the pantry. Stock up on greens. Start a six-day workout plan.
But—like me on the court—they’re trying to match the pace of people who’ve been consistent for years. And it backfires. They burn out. Then they get discouraged. Naturally, they quit.
If you want to get in better shape, starting with consistency—instead of intensity—is your best bet.
Start Here: The 5 Best Moves For Sustainable Progress
1. Eat More Healthy Foods
Your first reaction: “Well duh, John, you big goof.”
Hang on a sec. This one’s more important than it seems.
Most people focus on what to cut out. No more sweets. No pizza. Totally sober. Wah wah wah. But here’s the problem: the second you say, “I’m not eating Oreos for a whole month,” guess what your brain starts craving? Yep, Oreos!
Instead, flip the script. Add more protein. More fruits and veggies. More water. When you do that, you’ll feel better and your cravings will naturally go down.
You can still have a couple Oreos every day and make great progress. Woot woot!
2. Strength Train 2x/Week for 30 Minutes
That’s it? That’s it.
If you’ve never lifted consistently, this will be plenty to see results.
Think of it like getting a tan on the first day of summer. If I spend more than four minutes in direct sunlight without SPF 50, I’ll turn into a tomato. I need just a little exposure to trigger change.
Same with lifting. If your body isn’t used to it, you only need a small dose to build muscle and boost your metabolism.
Plus, keeping it short and simple will make it way easier to build the habit.
3. Sleep 8 Hours
The easiest one on the list. Who doesn’t love a fat snooze?
Sleep isn’t just about feeling good. It regulates your hormones behind the scenes—so you’ll be less hungry, have more energy, and feel mentally sharper. You’ll also recover faster from workouts and start to see changes faster.
Don’t overthink it. Put your phone down. Get to bed. Let the snooze work its magic.
4. Walk for 30 Minutes a Day
That’s it? That’s it.
Most people average 3,000–5,000 steps per day. An extra 30-minute walk could easily add another 4,000 steps on top. 30 minutes/day = 210 minutes/week = a metric frick ton of steps over a month.
It’s also a powerful behavior domino. Every time you go for that walk, you’re casting a vote for the healthier version of you you’re becoming.
5. Do Steps 1–4… 80% of the Time for 3 Months
That’s it? That’s it! (Sensing a theme?)
73% of people reading this will think: “There’s no way these small changes will get me to my goal.” But also: 91% of people aren’t doing these things… and haven’t for decades.
(Note: these are fake stats I made up, but I’d bet they’re not far off!)
Spend 3 months practicing these core habits. Build your foundation. Then you can challenge yourself with more.
By then, your base will be sturdier than Earl Campbell’s thighs in 1980—and you’ll be off and running.
Want Help With This?
If you want a personalized routine and real accountability while you’re laying those bricks of your foundation, people pay me American currency every month to help with that.
In return, they get structure, momentum, and results that last longer than 3 weeks.
If you’d like to trade some of your American currency for a healthier, more capable future, apply for your free consultation call below.
👇
Best,
John
P.S. I’m currently running a massive Black Friday Coaching Sale!
It’s the time of year when most people check out—so I’m rewarding the few who lean in. This will be the lowest coaching rate I offer all year. Not by a little. By a lot.
👉 Apply here to learn more
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
