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Win The Day

By Batista Gremaud

Most people get too wrapped up in the big picture regarding their health and fitness results.

Sometimes people can be discouraged if they do not immediately see the results they want. This is especially true in the field of fitness. For example, if they try to lose weight, get rid of pain, or tone their stomach but don't see results immediately, they might be tempted to give up.

Do you relate? Have you felt like this before? The solution is simple.

Just win today!

Today is the only day you can control. Unfortunately, life isn't Netflix, and you don't get to skip the next episode.

Everything in life worth experiencing is about the journey, not the destination. The journey makes the goal worthwhile and gives it meaning and memories; It is full of lessons and growth and is what provides us the strength to reach our destination. The obstacles and challenges along the way make us who we are.

Each day is precious. Make the most of every minute.

You win the day by making small, obtainable goals and taking them one step at a time.

Setting attainable goals has many benefits. It can help you focus your efforts, stay motivated, and increase your chances of success. When your goals are achievable, you can measure your progress and adjust your plans as needed. Achievable goals can also help keep you from getting overwhelmed or discouraged. Having a clear purpose lets you stay on track and maximize your time. Rome was not built in one day.

Here are a few examples of how you can win the day every day and achieve your fitness goals:

  • Plan your meals the night before

Doing so will enable to avoid getting caught off guard, starving, and binging. Eating nutritious foods helps your body and mind function at their best.

  • Start the day with a healthy breakfast:

Eating a healthy breakfast with lots of fiber, protein, and complex carbohydrates is a great way to start your day. There are many easy-to-make healthy breakfast recipes available online.

  • Eat nutritious snacks:

Instead of reaching for chips or candy, snack on fruits, low-fat yogurt, nuts, and vegetables such as celery sticks or apples with peanut butter throughout the day. These snacks will keep you full and satisfied for longer and provide essential vitamins and minerals supporting your health and fitness goals.

  • Schedule in time for physical activity:

Go for a walk, or take the stairs instead of the elevator. Whether it's an exercise class, a run around your neighborhood, or a few bodyweight exercises, make sure to include physical activity in your daily routine. This will help you stay motivated and burn calories.

  • Take a catnap:

Catnapping is a great way to rest and recharge and can help you feel more alert and energetic without taking too much time. Studies have also suggested that a 30-minute nap can help improve cognitive function, which can be a great way to help boost your mental and physical performance.

  • Monitor your progress:

Keeping track of your progress is essential as it will help you stay on track and provide motivation to stay consistent. You can do that with a food journal, an activity tracker, or a fitness app to monitor your progress.

How To Choose A Coach

  • Get an accountability partner, or even better, get a mentor:

Having a mentor can be a great way to help you reach your fitness goals. A mentor can provide guidance, motivation, and support and can be an invaluable asset in helping you make progress. Finding a mentor is easy - you need to find someone with the skills and knowledge to help you reach your goals. Your mentor should be knowledgeable in fitness and understand your individual needs. Finding someone available to answer your questions and challenge you to push yourself is also essential.

Celebrate your wins, even if they are small, by keeping a gratitude journal.

Reflecting on your accomplishments will help you feel good about your day and motivated to do even more the next day.


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Adding mindfulness to your life raises awareness and helps avoid distractions. Mindfulness can also improve your ability to focus and pay attention to your actions and stay grounded in the present moment.

Worrying about what can't happen today or what you don't have control over is a recipe for the same sub-par results and disappointments.

Focusing on the small daily steps will enable you to achieve your bigger goals effortlessly and sustainably.

Enjoy the journey.


Batista Gremaud is the CEO and president of Dr Fitness International, an International Body Designer, Strength Training Expert, No1 Best Selling author of Feminine Body Design, Empowering Fitness For A Pain-Free Life, co-creator of the Feminine Body Design online strength training mentoring system, co-host of the Esoteric Principles of Bodybuilding, Recipient of the most outstanding fitness program 2019 by The Winners Circle, Mastermind at Sea. and producer of Dr Fitness USA’s THE SHOW.


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Aug 24, 2023
Rated 5 out of 5 stars.

One day at a time


Rated 5 out of 5 stars.

Simple but powerful tips

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