Discipline for the morning: How to build strength, conquer your goals, and stay positive throughout the day

discipline for the morning.jpg

There is an increasing number of men who are becoming more and more overweight.

Hear me out.

I’m not going to do an onslaught of insults and bludgeon men to death.

I just want to shed some light on something that you might not be aware of.

Unfortunately, it has almost become acceptable. If you don’t believe me, let me give you a few examples of how it has creeped into our mainstream media outlets.

It’s on Sitcoms and TV Shows:

  • King of Queens – The overweight guy with the skinny wife (but he makes up for it with humor)
  • According to Jim – Same thing (He makes up for it with humor)
  • Roseanne – Wow, just wow

I realize that these might be extreme examples, but the overweight dad is the norm, and not only that but he’s also labeled as a - can’t do right ignoramus.

Whatever happened to TV shows about a Dad raising his boys or family, and trying to be the best man he can be?

  • My Three sons
  • Home Improvement
  • Leave it to Beaver
  • The Rifleman
  • Last Man Standing (So much for that name)

Those days are over right?


I’m on a mission to debunk that. I believe men are warriors, and they have it in them to be great in all aspects of their life.

It starts with a Mindset Change, a belief that you are capable of being more than you think…being the man that you are made to be.

Men have bought into a lot of lies that have crippled them.

And they have let their own insecurities, addictions, and women issues lead them down a road of passivity and mediocrity.

So, how does a man get back to that primal intuitive nature that men have used for thousands of years…? Those instincts that they have suppressed…?

It starts with Fitness

dip bars kb.jpg


The short reason is because it does something to the mind, and it builds confidence. When a man feels himself getting stronger and connected with his inner man, he inevitably starts to have a zest for life.

Something as simple as walking can improve your state of mind, but if you really want to improve your life, and get stronger it’s going to require some discipline.

No problem though. You have discipline, because your ancestors had discipline. It’s already in you, you just have to tap into it.

How do you know if you have discipline or not?

  • Discipline says, I’m going to do something whether I want to or not
  • Discipline does things because it understands the big picture. Working out isn’t a hobby or a lose weight fast gimmick, it’s a lifestyle.
  • Discipline doesn’t do things because it’s trendy, it does things because it will make them better, even if it’s harder or unpopular.
  • Discipline is consistent despite whatever obstacle may come
  • Discipline does the things no one else wants to do, because it knows it will be something no one else will

Mediocrity and Passivity on the other hand:

  • Mediocrity says, I’ll get around to it, it’s just not a priority
  • Passivity says, Someone else will take care of it, I have enough to take care of
  • Mediocrity says, everything in moderation, a little splurge won’t hurt.
  • Passivity says, I had a tough day, I can’t take anymore
  • Mediocrity says, I deserve to have a day off, I deserve, I want, I need, I must have. Me. Me. Me.



How should I Exercise?

The short version. Like a Man. Workout like a man.

Lift stuff, be explosive, make it challenging, and be consistent.

Below is a video I made of the types of exercises I do every day at 4:30 am.

Exercise 1

  • 8-10 sets of varied pull-ups - Do 1 max set, rest, repeat
  • Hang Cleans - 6 sets, 6-10 reps (increase weight, or keep same weight and only do 3-5 reps)
  • Curls - Reverse grip, then switch and do normal grip (Do 6-8 sets of 6-10 reps)
  • 100 sit-ups
  • 100 leg levers
  • 10- 20 minutes of punching bag or go for a run

Exercise 2

****Modify these as needed

Change your Mindset


The next biggest thing a person has to do is change their mindset. 

Fitness and mindset go hand in hand.

If your mind is weak then your body will be weak also. The mind will talk you out of doing all sorts of things.

It can break you down and wear you out. You really have to pay attention to what you are telling yourself.

Listen to this Mindset Message titled: 3 reasons you are not having success in your life.

You have to develop a winning mindset. 

Here are 5 ways to do it:

  • Don't rely on feelings or emotions - They come and go, and can never be trusted. Intuition repetition and experience are the only substitutes.
  • Know that things aren't immediate, they take time, they take grit - Grit is defined as the combination of passion and perseverance for a unique, long-term goal. In other words, not short term. You have to build it.
  • Don't take on the world, take a bite at a time - This is how you approach anything, one piece, or one step at a time. Don't take on too much or you will be overwhelmed. Just take small measurable steps.
  • If you have a vision, don't give it up - Do the things that you know you need to do, whether other people understand or not. Trust what you are doing is exactly what you are supposed to be doing.
  • Take Action - Just Do.


Stephen is the Creator of the 360 Man Project.

He believes Fitness, Mindset, Strength and Skill are paramount for a man to be confident, assertive, and be the men that they were made to be.


Dip Bars Photo credit: Ebancrawford on Visual Hunt / CC BY-ND
Dsicipline for the Morning Photo credit: AirmanMagazine on Visual hunt / CC BY-NC
Water Challenge Photo on Visual hunt