Strength, Discipline, and Resilience: Lessons from Coaching and Boxing
I’m late. January is more than halfway done. Time has been moving, and this is the time that most people have given up on their New Year’s resolutions. But if you’re reading this, if you’re one of mine, I know you haven’t, and I’m here to share some thoughts to help you keep moving forward. 2025 is going to be a great year!
I’m going to keep it simple: Fitness is more than just physical transformations; it’s about building mental and emotional resilience, cultivating discipline, and finding balance in the chaos of life. As a Marine, fighter, and coach, I’ve seen firsthand how strength training, boxing, and education can change lives—not just bodies. Let’s explore myths about strength training, lessons learned from coaching, how to create a lasting fitness routine, and the powerful mental health benefits of boxing.
1. Strength Training Myths: What Most People Get Wrong
Strength training is one of the most misunderstood aspects of fitness, but it’s not rocket science, and many people shy away from it due to misconceptions. The truth is that strength training is adaptable for everyone, regardless of age, gender, or fitness level. It’s not about lifting the heaviest weights but building a strong foundation and improving your quality of life.
Myth 1: You need to lift heavy to get strong.
Strength comes from consistency, proper form, and progressive overload. While lifting heavy can be a goal, it’s not the only path to building strength. Compound movements like bench presses, back squats, and deadlifts, paired with bodyweight exercises such as planks, push-ups, squats, and bridges, can yield powerful results. Incorporating unilateral movements like lunges, single-leg deadlifts, and rows further engages multiple muscle groups, creating a balanced foundation of strength. Core-strengthening exercises such as bird dogs and side planks enhance stability, protect against injury, and provide a solid base for functional movement.
Myth 2: Strength training isn’t for older adults or beginners.
On the contrary, it’s essential for maintaining bone density, muscle mass, and balance—especially as we age. Strength training can help older adults reduce the risk of falls, improve joint health, and maintain independence. For beginners and gym rats, starting and mastering form is key. Include tools like resistance bands and foam rollers into your pre and post-workout, and you’re bound to see positive results. Progressing gradually not only builds confidence but also establishes a strong foundation for future growth. Remember, it’s never too late to start; it’s never too late to learn—strength training benefits everyone, regardless of age or experience.
Myth 3: Cardio is enough to stay fit.
While cardio improves heart health and endurance, strength training builds a stronger, more capable body. Cardio alone doesn’t address muscle mass, joint stability, or bone density, all of which are critical for overall fitness and long-term health. Strength training helps prevent age-related muscle loss, improves metabolism, and enhances functional movements like lifting, carrying, and climbing stairs. A combination of both cardio and strength exercises not only improves cardiovascular health but also ensures a well-rounded fitness routine that supports strength, mobility, and resilience. By focusing on functional movements, proper form, and consistency, anyone can benefit from strength training—and it’s never too late to start. You need to stay strong to keep on moving.
2. The Coach’s Perspective: What I’ve Learned from Training Others
Over the years, I’ve worked with clients from all walks of life: parents looking to keep up with their kids, professionals managing stress, and athletes seeking peak performance. Each client brings a unique story, challenges, and goals, and coaching them has taught me invaluable lessons about growth, resilience, and the human spirit.
· Patience and Adaptability are Key: Everyone progresses at their own pace, and no two journeys are the same. Some clients may struggle with motivation, while others might face physical limitations or injuries. As a coach, it’s my job to meet people where they are—both physically and mentally—and create a supportive environment where they feel empowered to improve. Adapting workouts to suit individual needs, whether it’s modifying exercises or adjusting intensity, ensures sustainable progress and builds trust.
· Transformation Stories: One of my most rewarding experiences was coaching a beginner who walked into the gym feeling anxious and unsure of themselves. They had never worked out before and were intimidated by the idea of strength training. Especially in a gym full of people. Over time, we focused on small, achievable goals, starting with basic movements and gradually increasing their strength and confidence. A few months later, they were lifting weights they never thought possible and radiating newfound self-assurance. Stories like these remind me why I love what I do—it’s not just about physical change but emotional and mental growth as well.
· Fitness is a Mental Game: Physical strength is closely tied to mental resilience. Many clients come in with self-doubt or feel overwhelmed by the idea of change. My role as a coach isn’t just to guide them through workouts but to help them shift their mindset. Encouraging clients to focus on small wins, like completing an extra rep or holding a plank for a few seconds longer, can lead to profound changes over time. Celebrating progress, no matter how small, reinforces a sense of accomplishment and keeps clients motivated to push forward.
· The Power of Consistency: One of the most important lessons I’ve learned is that consistency trumps intensity. Clients who show up regularly, even for shorter or less intense workouts, achieve far more sustainable results than those who go all-in for a few weeks and then burn out. Fitness is a long game, and building habits that fit into daily life is the key to lasting success.
· Building Relationships: Coaching is about more than teaching exercises; it’s about building relationships and creating a community of support. The bond between a coach and client is built on trust, communication, and shared goals. Seeing clients thrive—not just in the gym but in their personal lives—is one of the most fulfilling aspects of this work.
Coaching has taught me that fitness is deeply personal and transformative. It’s not just about physical results but about helping people discover their potential, overcome challenges, and build confidence—one workout at a time.
3. How to Create a Fitness Routine That Sticks
One of the most common challenges people face is maintaining consistency, especially after the initial excitement of starting a new routine fades. Fitness isn’t about doing everything perfectly from the start; it’s about building habits that last. Here’s how to make your routine sustainable:
· Start Small: Don’t try to overhaul your entire lifestyle overnight. Begin with two or three workouts a week to build consistency. It’s better to start slow and stay committed than to burn out by doing too much too soon. Over time, you can gradually increase the frequency or intensity as your confidence and endurance grow.
· Make It Personal: Choose activities that genuinely excite you, whether it’s boxing, strength training, cycling, or dance. Enjoyment is one of the most powerful motivators for consistency. If you love what you’re doing, it won’t feel like a chore.
· Set Realistic Goals: Break larger goals into smaller, achievable steps. Instead of saying, “I need to lose 20 pounds,” reframe it to “I’ll work out three times this week” or “I’ll drink more water today.” Small, tangible goals create a sense of accomplishment and keep you moving forward.
· Track Progress: Progress isn’t just about the scale. Celebrate every win, like lifting a little more weight, running a bit farther, or simply feeling more energized. Keeping a journal or using a fitness app can help you see how far you’ve come, which boosts motivation.
· Be Flexible: Life happens. Missing a workout or having an off day doesn’t mean you’ve failed. What matters is getting back on track. A sustainable routine is one that adapts to your life, not the other way around.
· Find Accountability: Whether it’s a workout partner, a coach, or a supportive community, having someone to share your journey with makes it easier to stay committed. Encouragement and shared experiences go a long way.
Creating a fitness routine that sticks is about focusing on progress, not perfection. Consistency, self-compassion, and finding joy in the process are the keys to long-term success.
4. Boxing and Mental Health: Fighting Stress One Round at a Time
Boxing is more than a sport; it’s therapy. Stepping into the ring or hitting the heavy bag isn’t just about physical strength—it’s about mental clarity, emotional release, and self-discovery.
· Stress Relief: Boxing provides a powerful outlet for pent-up frustration and stress. Every punch thrown is a release of tension, leaving you calmer and more focused. Whether it’s shadowboxing or an intense heavy bag session, the rhythmic movements help lower stress hormones like cortisol while boosting endorphins, the body’s natural mood elevators.
· Focus and Mindfulness: Each round in boxing demands full attention. The combination of physical movements, footwork, and strategy requires you to be present in the moment, silencing the noise of daily life. This focus cultivates a sense of mindfulness, similar to meditation, where your thoughts are anchored in the present.
· Confidence Building: Boxing teaches you skills that go beyond the gym. Mastering techniques, improving coordination, and seeing your strength grow over time foster a sense of accomplishment and self-esteem. Knowing you can handle yourself physically can translate to increased confidence in other areas of life.
· Shared Experience: Boxing gyms are often tight-knit communities where camaraderie thrives. Training alongside others who share your struggles and victories creates a supportive environment. The shared journey builds friendships and a sense of belonging that enhances both mental and emotional well-being.
· Empowerment Through Discipline: Boxing instills discipline and resilience. Learning to push through tough rounds, endure fatigue, and refine your skills over time cultivates mental toughness that carries into everyday challenges.
For me and many of my clients, boxing has been transformative. It’s more than just a workout—it’s a space to reset, reflect, and rebuild. One punch at a time, boxing helps you find clarity, gain strength, and emerge stronger, both physically and mentally.
Remember: strength training, coaching, and boxing are more than just physical activities—they’re tools for cultivating discipline, confidence, and resilience. Whether you’re just starting your fitness journey or looking for new ways to stay motivated, remember that progress comes from consistency, adaptability, and self-compassion.
The body grows stronger when the mind does, and vice versa. Every step forward, no matter how small, is a victory worth celebrating. The journey to physical and mental strength is not a straight line but a path filled with lessons, challenges, and opportunities to grow. Embrace the process and allow yourself to evolve—not just as an athlete, but as a person.
Stay connected to why you started this journey, and don’t hesitate to seek support from coaches, training partners, or your fitness community. Together, we can achieve more than we ever could alone. With every punch, lift, and stride forward, you’re not just building a stronger body—you’re shaping a stronger, more resilient you. Keep moving, keep learning, and above all, keep fighting for the best version of yourself.
Let’s make this the year you don’t just set goals but smash them. Semper Fi!
Why say you're late when you're right on time? Great post man. I like the way you incorporated what you do along with your stack.
Well done!!🦾🦾