VLCT Performance

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past and the present

treated me to an early valentines date

For those who don’t know, that’s my dad and I in the photo.

He’s the reason I first started doing weights in high school. He showed me the basics, bought my first set of weights for me, and essentially planted the seed.

Fast forward many many years, I’m able to return the favour.

He works a sedentary job as a truckie. Long hours sitting down and extremely fast and convenient food always within reach. Originally thinking, fat loss meant countless hours of training required to get some results. We scrapped that real quick because you don’t need to.

Instead, I asked one question:
“What’s realistic for you to execute on a daily and weekly basis?”

There’s no magical formula or plan. Nothing extreme. No 2-hour workouts and eating bland food.

➡️ 15 minutes of training per day
➡️ More steps at work during short breaks and walking after work to wind down
➡️ Eating on plan — simple, repeatable structure

That is it.
He’s down 14kg and feels better than he has in years.
The biggest win isn’t just the fat loss which was his primary goal, but the mindset shift along with it. Understanding that consistency beats intensity and the all or nothing approach. Now understanding you don’t need to overhaul your entire life to change your body.

Now we keep building habits that actually last ✅

I’m extremely proud of his hard work, discipline and the drive to raise his standards.

Went from casual running a few months ago to running my first half marathon on a random Thursday night.

Your mind is your most powerful tool.

Don’t forget to train it 🙏🏽

Enjoy the process > end result.

The best part is the habits, mindset, discipline and standards you build along the way.

By focusing on the right things you truly value, you feel more aligned.

That’s what we are actually chasing.

observed a professionally sanctioned exhibition of mixed martial combat via live broadcasting today

life activities lately to fill up the cup

If I was starting from zero and wanted to start working towards my goals or even if I just felt stuck, I would make sure I am doing all of these things.

You’ll find there are two things, and these should be part of your everyday life.

Routine and consistency.

What does work involve? Routine because you know what you need to do so you go to work and you understand why you need to. It also involves consistency, you show up everyday regardless of how you feel (well… most people anyway) because you know in the end, you’re getting paid.

You can look into any area of your life. When routine and consistency there, it’s pretty good right?

So we need to do the same with our health and fitness.

Everyone has different lifestyles and all of our days look different. This is why it’s important to find out what works best for you and set a standard for yourself.

Don’t set extremely high and unrealistic expectations. That’s called all or nothing and you won’t get far doing it. Been there, done that.

Create structure. Make promises to yourself. Tick them off. Let that momentum build and watch it compound.