Some Things You Can’t Control… But a Lot You Can 💡
Look, there’s a lot in life that’s outside your control—your genetics, your age, your work schedule, your kids’ sports calendar, and that weird ache in your left knee that showed up for no reason last Tuesday.
But here’s the truth bomb:
Your results aren’t based on what’s outside your control. They’re built by what you choose to do with what is.
That’s what we mean by control the controllables—focus your effort where it actually pays you back.
Let’s break it down.
Why This Philosophy Works
Genes set the range, but habits set the expression.
Think of your biology like a soundboard. Sure, some sliders are fixed—but most of them shift with your:
- Sleep 🛏️
- Nutrition 🍳
- Training 🏋️
- Stress 😰
- Environment 🌎
When you put your attention on the levers you own, you stop waiting for motivation to show up and start building progress you can actually feel.
The 7 Levers You Do Control
Here’s the good stuff. Seven controllables that move the needle in your fitness and health—without needing to overhaul your entire life.
1. Your Sleep Window
🕙 Choose a 30–60 minute bedtime window—and defend it like your squat PR depends on it (because it kind of does).
Sleep is free recovery. It’s where your body builds muscle, balances hormones, and recharges your brain.
Start simple:
- Pick a bedtime window (e.g. 10:00–10:30 pm)
- Avoid screens or stressful convos before bed
- Give yourself permission to wind down
2. Protein at Every Meal
🥩 Think palm-sized portions—not perfection.
Protein helps with muscle gain, keeps you full, and supports recovery. You don’t need to track every gram—just make sure it’s on your plate 3–4 times a day.
Some easy wins:
- Eggs and chicken sausage at breakfast
- Protein shake post-workout
- Ground beef, turkey, or tofu at dinner
3. Zone 2 Cardio Floor
🫀 Add 2–3 easy cardio sessions a week (even just 15–20 minutes).
Zone 2 cardio builds your aerobic base—your body’s ability to use oxygen efficiently. That means everything else (lifting, playing with your kids, walking upstairs) feels easier.
Options:
- Walk with a weighted vest
- Ride a bike or row at conversational pace
- Hike a hill or brisk walk with the dog
4. Strength Pattern Minimums
💪 Touch a hinge, squat, push, and pull 2–3× per week.
You don’t need a bodybuilding split. You need to consistently train the basics.
Think:
- Sandbag squats
- Dumbbell deadlifts
- Push-ups or presses
- Ring rows or pull-ups
Low volume > random high volume.
Consistency > occasional intensity.
5. Environment by Design
🌱 Don’t rely on willpower. Set your environment up for wins.
Examples:
- Put your water bottle on your desk
- Lay out your workout clothes the night before
- Keep protein snacks visible
- Schedule workouts like meetings
When the environment supports you, the habits stick easier (and you feel less like you’re fighting yourself).
6. Accountability and Community
🤝 Don’t go it alone.
Even the most motivated people burn out in isolation. This is why coaching works. This is why community matters.
Whether it’s:
- A coach
- A workout partner
- A group text thread
- Or just a buddy checking in…
You’re more consistent when someone’s in it with you.
7. Weekly Audit + Adjust
🧠 Ask: what’s working, what’s not, and what’s next?
Each week, run a quick check-in:
- What was one win?
- What was one challenge?
- What’s one small action I’ll take this week?
This keeps you engaged and adaptable. Fitness isn’t one-size-fits-all. It’s one-week-at-a-time.
TL;DR – What You Can Do This Week
If you only do 3 things from this list:
- Set a bedtime window and stick to it.
- Eat protein at each meal.
- Schedule two easy Zone 2 cardio sessions.
Then next week, add in one more lever. Bit by bit, you build a life that makes fitness feel easier, not harder.
You don’t have to control everything.
You just have to start with what you can.
