5 Self-Discipline Habits That Keep You Going Past January

Nikkiey: What's up, WarriorBabes? Hey everybody, Nikkiey here, and welcome to our Sunday WarriorBabe Revolution rally call. What's up, everybody? I'm so excited to be here with you guys and get you guys amped up.

We're going into what, the third week of January? The third full week of January, you guys. This is the time when a lot of people start trickling off of their goals and losing focus. I'm even noticing it in the attendance rate for our calls this morning, so I've got to light some fire under your asses right now.

We'll get started in just a few minutes. Go leave a comment inside the Facebook group and let the other WarriorBabes know that this rally call is live. It's happening right now, so tell them to come in and join us. It's going to be a good topic today, driving home exactly what you all need to develop more of in your life, and I mean that in the tough love way.

Before we get started, I want to give a huge welcome to all of the new WarriorBabes. We had over 100 WarriorBabes join us this week, which is so exciting. I'm excited that you guys are here and part of this amazing community. I probably sound super biased, and I am super biased, but our community is amazing. You're part of thousands of women inside this community who are growing and becoming strong, more confident versions of themselves, and I'm excited that you're here.

WarriorBabe is where I'm giving you the tools and the resources to build your body, to get strong, and to move away from the fad diets everybody has tried and not been successful with. This is here to serve you guys and to get you to the goals that you want to accomplish. Again, I think over 120 or 130 WarriorBabes have joined us this past week. I could even be low on that number, but anyway, I'm super excited that you guys are here.

If you're new to WarriorBabe, we do these calls every single Sunday at 6 p.m. Eastern Standard Time. What I like to tell you guys so that you don't miss them is to set an alarm on your phone. Set a reminder that goes off five minutes before the call gets started so you're in a space where you can chime in. All you have to do is put headphones in and listen to me talk. It's better to be here than to not be here, obviously.

Immersing yourself in these calls every single week sets in that routine you have every Sunday. You meal prep, you get your food ready, and then you listen to the rally call. It gets you into that routine. And like I shared with you guys last week, when you're inside of a routine, it makes everything else in your life so much easier. You dedicate more time to things, so you're in a consistent groove. Routine is one of the most important things I realized over the course of my own journey. Routine, routine, routine. It's the key to consistency.

Really quick, before we get started, I want to run through some updates. If you're new, like I just said, there are 14 emails that are going to come to you over the first 14 days of joining WarriorBabe, and please don't ignore them. I know you're probably excited to get inside the app, see all the material at your fingertips and get started. But if you ignore those first 14 emails coming to you daily, you could get three weeks in and lose all motivation. Those first emails are there so you know exactly what you're here to accomplish, and then you take action on those things using the tools and resources inside the application. So please take the time to really set the foundation for yourself by going through those first 14 emails, and then dive into your own journey.

I know people want results yesterday, but listen up. When you're changing your body composition, that shit's not going to happen overnight. I just had to get real with my VIP babes. Some of them have been in my VIP for three weeks, and in their check-in forms this week they were like, "I really want to see results happen faster." And I was like, guys, you've been in this for three fucking weeks. Shit doesn't happen overnight. Plus, in my VIP, in the first one to two weeks I'm getting to understand how your body is changing and how it's responding to the food and the training. That gives me the data I need. In the third week I'm able to really dive in and make some drastic changes, or not make any changes at all.

Let me just drill that into you really quick. This does not happen overnight. When you're changing your body composition, muscle doesn't happen overnight. And anything you've done up until this point, the weight that you've put on, didn't happen overnight either. Give yourself the time. The time it took to put on that weight is the time it's going to take to take off that weight, especially if you're not consistent.

So remember that, you guys. Go through those first 14 emails. They're there to set your foundation for your whole journey here, to get you started, and to keep you motivated along the way.

And if you are new, please don't be the person who chimes into our community asking, "Where is that? How do I get started?" when it's all at your fingertips inside the application. Take the time to go through that material first before you start chiming into the community. Our veteran WarriorBabes, or Kate, who you'll see chiming in as the community manager inside our Facebook group, are just going to tell you to go to that section or to the Frequently Asked Questions resource page so that you can learn the material for yourself, know what to do next, and find your own answer to your question.

If your question can't be found in the app, on your home screen in the app you can click Need Help. There's a Frequently Asked Questions resource page there with all the common questions we've had over the entire course of WarriorBabe's existence. So you can go there as well. If your question can't be answered in those two spots, then head to the Facebook community, and the babes inside are going to help you out with any questions you have. Support should be the last place you go, and not for nutrition or macro questions. Support is for membership, trials, that kind of stuff. So check the app and the Frequently Asked Questions page, then go to the Facebook group and tag myself or tag Kate. We're there to help you along your journey, all right?

Okay, guys, are you ready for today's topic? Like I said at the beginning of this call, it's what a lot of you need to develop more of in your life, and even if you do have it, it can always get better. Today's topic is self-discipline. I have five strategies. I've shared this before, but I really like repeating this concept, because the more I can drill it home for you guys, the more it's going to stick.

Talking about self-discipline, especially going into the third week of January, this is a time when you really need to drill this one aspect of your life home. Because if you can drill it home now, the rest of 2020 is going to be bomb.com for you. All right?

I want to talk about the self-discipline tactics it really takes to hit your goals. Ninety-five percent of the focus in this industry is on diet and exercise tactics. Eat this, do this workout. That's just the tip of the iceberg. What it really takes is the mindset tactics, the bottom of the iceberg, the things nobody even talks about. Some things I can't even share with you guys on Instagram, because it's stuff I already do in my life. People don't see what's under the iceberg: the tactics people have practiced over and over again until they've become habits.

The first one is to resist impulses. Resist that temptation to eat or drink or have a snack when you know you shouldn't, like when you've already hit all your macros for the day.

This happened to me last night. I had two intense workouts, leg day two days ago and back yesterday, and my body was ravenous. I was starving. I finished my last meal around 7:30 at night, and I was so freaking hungry for the rest of the night. But I knew I didn't have any more macros. I knew, hey, you've hit your allotted time, you've hit your allotted macros today. You can't have this. You can't have ice cream or whatever your body's telling you it wants.

You need to resist those impulses when you know you shouldn't be grabbing a treat or grabbing chocolate. We all have impulses. You feel like you need a snack, or you need a drink, or you want chocolate. Even with social media, you feel like you need to pick up your phone and check who DM'd you or who liked your pictures. Those are the kinds of impulses I'm talking about resisting.

People have those loops trained so well in their minds. You unlock your phone and you don't even know how you ended up inside Facebook. We all have an app sequence we go into. We unlock our phone, click on Facebook, get out of Facebook, click on Instagram, get out of that, click on email, or the other way around. You don't even realize you're doing it. The same thing goes for grabbing a snack at the end of the night. You walk into the kitchen and you grab a snack, and it's because we all have those loops trained in our minds. It's automatic. You arrive there and you don't even know how you got there.

These are the impulses you need to resist. You need to know when to say no, and to recognize when you're in it, because most of our actions throughout the day are subconscious. If you can consciously say, "Hey, I'm unlocking my phone right now. Put the fucking thing down," you don't go into losing track of time for five or ten minutes. Because you do that. You go into social media or your emails, and five or ten minutes later you're like, what did I just do for the last ten minutes of my life? I sat there scrolling. Or when you go into the kitchen at night looking for snacks, you need to consciously say, "No, I'm not going to do this. This is not what I'm here to do."

Embrace that resistance. Recognize how those actions aren't going to help you. When you can consciously recognize that, from that moment forward you are in control. Like I said, most of our actions are subconscious. So when you walk into the kitchen at night and you reach for something, if you can tune into that little voice in your head that says "don't do this" and listen to it, moving forward it's going to be so much easier, and from that point on you are in control.

So that was the first one, resisting impulses. It's so key that you learn how to do that, especially right now in the third week of January. Learn how to say no, to stop and consciously wake up and say, "Hey, this isn't serving me," and then you're in control from there. You walk into the kitchen late at night wanting a snack: nope, I'm done for the day. I don't have any more macros allotted. I'm going to drink some water and go to bed. Sometimes it's literally that easy.

I was just talking on the blueprint call with one of the babes, and I forget exactly what she said, but it was Matthew McConaughey who had said it: it's just that simple. You're not going to go work out and then trash your body by eating tons and tons of bad food. You're not going to go drink alcohol, because you know how it feels the next day. It's that simple. If you know how it's going to make you feel, don't fucking do it. Resist that impulse. If you know you're going to feel like shit after having chocolate, or after having five drinks, don't do it. It's that simple. Resist that impulse, and I promise you're going to feel so much stronger after you do.

The second one is sleep. Let me talk about sleep for a second. Sleep is a self-discipline, you guys, and I'm going to share a perfect example I just experienced this weekend. I love sharing these little bits with you guys to put things into context.

I'm living in Bali now, and some of my friends are here from the States, immersing themselves in the life here. They're going to parties and nightclubs. Saturday night my friends said, "Let's get a table at this beach club. If we split it six ways it's only a hundred dollars. It's going to be a fun, vibey kind of night." And I was thinking, do I really want to go out and have a couple of drinks, or do I want to stay home and go to sleep? That was literally what was going through my mind. Half of me wanted to go out and have fun, and half of me didn't want to wake up the next day feeling like shit.

I chose sleep over going out. I woke up the next morning at 6 or 6:30 and I felt good. I felt amazing. And I see my friends' stories, and they're wearing sunglasses because their eyes look like trolls. No joke, I'm sharing exactly what happened. I felt good by choosing sleep.

Sleep is a self-discipline, and it is so, so freaking important. Going to bed and waking up at the same time every day, and wavering from this is losing self-discipline. This is a true test of self-discipline. Make sure you go to bed and wake up at the same time every day. You really have to police yourself and be on top of yourself. You have to wake up with your alarm and actually get up, not snooze it.

How many of you are guilty of hitting the snooze button five times? I'm still kind of guilty. I did it this morning. I set my alarm for 4:50 a.m. because I had my first calls at 6 a.m., and I hit snooze three or four times until I finally got up. So you really have to police yourself.

And then you have to get yourself to bed at the same time, even if you're in the middle of a movie or reading a book or whatever. You just have to freaking do it. I know people in my VIP who get four hours of sleep, and I'm like, oh my God, guys, you really have to police yourself. Get yourself to bed earlier. Recovery happens the most during sleep. Getting into a deep, deep sleep takes time, more than four hours, and that's where recovery happens: recovery with your muscles, recovery with your brain. There are so many aspects of your body it helps.

It helps your body and the chemicals inside your body stay balanced. Because you're going to bed and waking up at the same time, your body learns this, so it spikes dopamine, melatonin and cortisol at different times, and you can get to sleep at the right time and get fired up for your work or your workout in the morning.

On top of this, your digestive system also learns when it's going to get food and how it's going to best digest. It's the same thing as when you keep your food balanced throughout the day: your digestive system starts recognizing it. If you go to sleep at the right times, your body starts releasing the chemicals you need at specific times. Dopamine in the morning to get you up. Melatonin to fall asleep at the same time each night, naturally. You don't have to go take melatonin. It spikes naturally if you can get your body into this rhythm and groove.

If you start screwing with this, you start throwing all your chemicals and your body off track. You're going to spike cortisol when it shouldn't be spiked. You're not going to be able to fall asleep. You're going to spike melatonin in the morning and be like a zombie walking into work. If you don't get strict with your sleep schedule and get your body into a groove, you will play havoc on your body.

I promise you, how many of you waver from this, don't get into a good sleep groove, and then you wake up the next morning feeling like a fucking zombie? Because your body's saying, "No, I need more sleep. You didn't give me enough sleep." Your body's trying to tell you this and you're just ignoring it. Guys, get yourself into a good sleep groove. I can't stress this discipline strategy enough. This is honestly probably one of the most important ones I'm going to share with you today: sleep, and learning to say no to movies, to going out to eat, to going out to drink. Knowing when to say no so you can get a good sleep cycle going for yourself.

All right, so that was number two. The first one was resisting impulses, the second one was sleep.

The third one is kind of a tough love one: you've got to learn to love pain. So many people avoid this. I don't mean the pain of breaking a finger or breaking a leg. I mean the pain of physical exertion, when your heart is racing so fast, your muscles are tired and sore, and you're dripping sweat.

I shared this on my Instagram story the other day. I was doing leg day and I did half of my workout outside in the Bali heat, which is like Florida heat times ten. This is a great example of the pain aspect. I had already done squats, high intensity and low weight, then deadlifts, and then I got to walking lunges outside. I shared the clip of me doing the lunges, and I turn around and you just see my face: what fucking pain. Just keep going. I'm tired, my muscles are tired, my body's tired, I feel like I'm going to pass out. That's a really good spot for you to get outside your comfort zone and just keep fucking pushing.

I always come back to this: the people who don't like to sweat inside the gym, what the fuck are you doing there?

Another perfect example: I was walking into the gym yesterday and a couple was signing up. They were debating getting the entire month, and the boyfriend looks at the girlfriend and says, "Are you actually going to come every single day if we buy this?" Right there I was like, wow. If my boyfriend said that to me, I would rather hear, "All right, if we get this, you're coming every single day." And then it turned into her saying, "Well, what if I stop for a week? What does that look like?" And I wanted to say, guys, just fucking commit right now. You're already setting yourself up for disaster and doom by playing these "well, what if this comes up" games. Don't even think about that. Don't even entertain it.

I kind of got off topic there, but you've got to love the pain of the gym. You've got to love the soreness. You've got to love the sweat dripping from your body. You've got to fall in love with that.

This is where a lot of people say they don't feel challenged enough. I watched a girl throughout her entire workout yesterday, and she did everything. She was doing arms, legs, core, a thousand different things. I wanted to help her so much, but it didn't feel like the right moment. I got the vibe that she's still learning, and I could tell she just wasn't challenged. This is where a lot of people feel like they're not being challenged enough.

The only way you're going to lose weight, go through challenges and build a body you love is by learning to love, or embrace, being sweaty, because that's where you're actually creating change and challenging your body with something it's not used to. My body is not used to working out in 87-degree heat with 90 percent humidity. So I push myself and embrace that pain, because I'm challenging my body to do something it's never done before. You should do that with every single workout you do. Don't just go through the motions.

I also put myself in the 40-degree cold pool here in Bali for four minutes. That's a lot. My body's going numb, I'm tingling. But through that kind of workout, and through that 40-degree cold plunge, I'm constantly telling myself that this pain is only temporary, but the results I get are tremendous. The pain I'm experiencing in this workout is only temporary, but I know the results are going to be amazing. The pain inside this cold pool for four minutes sucks, but it's only temporary, and the results mentally and physically, because it helps to burn fat, are going to be amazing.

The way I step it up in the gym, the strategy I use to work hard, is to take my mind to the darkest, darkest points to help me through what I'm there to accomplish. I push myself inside each of my sets. With every single breath, I channel that energy to see the light in my pain, to see the love in my struggles. This is where you learn to love pain, and that is where you are going to grow and become stronger mentally and physically: by pushing yourself to where you feel like you can't push any more. On the other side of that, you see, wow, that felt really good. That felt amazing. I pushed myself for four minutes in a cold plunge. I pushed myself working out in this kind of heat to show myself that, wow, I can do this. And so can you guys. But you have to learn to love and embrace that kind of pain and push yourself outside your comfort zone. That's where the change happens.

All right, so that was number three: loving pain and getting outside your comfort zone. The first one was resisting impulses, the second one was sleep, and the third one was loving pain. The next two are pretty quick, so I'm going to run through them.

The fourth one is gratitude. Always looking to the future, always looking for the results you want to accomplish and not seeing them happen, can cause a lot of fear and anxiety. If you're constantly seeking what is not in front of you right now, it's going to cause a lot of anxiety. Why am I not there? Why isn't this happening? You need to practice more gratitude daily to balance yourself. If you're constantly looking out into the future and you're never grateful for anything you've got right now, you start to get anxious and your mind starts to worry. "I'm not where I should be. I'm not seeing results fast enough."

Some of you want results yesterday, when in reality you actually are seeing results in the moment. You're just too hooked on how things should be and not grateful for what you've accomplished so far. You're three weeks into this. I should be saying this to my VIP babes too. There are so many other things they've accomplished. They're on track with their macros when they had never even logged macros before. The majority of my VIP babes are new, and one week in they're hitting their macros every single day. That's a win. In the second week they're hitting their macros and getting all their workouts in. That's a win. Y'all are so focused on the physical aspect of your body changing that you're not looking at what's happening right now and what you've accomplished so far. Be grateful for that.

Make sure you're practicing gratitude and being grateful for what you've accomplished so far. You should want things in the future, and you should think out into the future, but you should also be grateful for what you have right now. Be grateful that each day you're given the ability to work out and the option of eating healthy food. I see people here in Bali who don't have that, and it makes me more grateful for what I do have: that I can work out and that I can choose to eat healthy.

Write down five things you're grateful for every single day. Just starting your day in gratitude is going to make things so much easier for you. Instead of waking up and focusing on "Oh my God, I've got to get the kids to the bus, I've got to rush," focusing on what you don't have, like needing more time, focus on what you've got right now. Don't focus on lack during your day, because lack attracts lack. Start the day off in gratitude, and when you do this you will attract more things to be grateful for.

So that one was gratitude. The last one is relentless persistence. Plan your days, your months, your nutrition and your workouts ahead of time. Stick with it, and say no to everything else. Like I said at the beginning, saying no is the most powerful boundary-setting exercise you can do for yourself. By saying no when my friends were going out drinking over the weekend, and then kept drinking the next day, I set a boundary for myself because I chose sleep. Say no to what does not serve you, and welcome more opportunities into your world that do serve you. It's a game changer.

Be the role model for yourself that you want your kids to see. When others see your success, when they see you showing up for yourself, they will ask for your help. People may not understand, especially if you're just starting your journey. They're not going to understand why you're doing this, why you're saying no, why you're eating this food, why you're going to work out. But once they start seeing your success and your change, they're going to ask for your help. Trust me. I've had so many people ask for my help. At the beginning of my journey, they doubted me. They completely doubted me. And now they're the ones asking me for help.

Understand that no one in this world does things perfectly all the time. But the people who come closest to doing these things all the time are the ones who win. If you can show up for yourself, if you can say no, if you can learn these disciplines I'm sharing with you, you're going to be the one who's winning.

There are two types of people in this world, you guys: people who make excuses and people who make shit happen. People who make excuses, and keep using their excuses daily, get nothing. People who make it happen get everything. So which one are you going to be today? Tomorrow? This new week? Ask yourself that. Are you going to be the person who continues to make fucking excuses, or the person who shows up and does something about it?

So guys, those are my top five. I've shared these before, but I wanted to drill them home using more examples from my own personal life, and share these little stories so you can see the context and how you can do this in your own lives and take action for yourself.

The first one was resisting impulses. The second one was getting more sleep and knowing when to say no to things that don't serve you. The third one was really getting outside of your comfort zone. The fourth was being grateful for where you are, the things you've learned up to this day and the accomplishments you've made, and letting go a bit of what's out in the future instead of wanting the results so quickly. Just be grateful for the lifestyle changes you're making right now. And the last one was relentless persistence. Be the role model. Be persistent with yourself and the results you want to see, and take action on that daily. Once people see the success you're experiencing, they're going to ask for your help.

All right, babes, that's going to conclude my rally call for today. I want to know what you thought, so leave feedback inside the Facebook group. If there are any topics you want me to talk about, leave a comment inside the Facebook group. I would love new ideas to share with you weekly. In the meantime, take these and pick the one you're going to work on this week. All right, babes? I'll catch you next week, and inside our Q&A on Wednesday. Bye, everyone.