Master the 23 to Make the 1 Hour Count
- Jun 27
- 2 min read
If you sleep 8 hours a night, that’s 33.3% of your day.
You’re awake for 16 hours—that’s 66.7% of your day.
And if you train for just 1 hour? That’s only 4.17% of your day.
I break down these numbers for a reason:
Because training isn’t the most important part of your day when it comes to long-term results.
What matters even more?
🛌 Sleep – where your body recovers, repairs, and rebuilds.🧠
Set Yourself Up Before You Lay Down
Stick to the same bedtime every night.
Cut off water and food 2 hours before bed.
Shut down electronics at least an hour before.
Take a warm shower, then finish with some deep breathing to calm your nervous system.
Stress management – because chronic stress wrecks your hormones, focus, and energy. Use the 4–6 Rule
Feeling overwhelmed? Just got off a tense call?Try this:
Inhale slowly for 4 seconds
Exhale slowly for 6 seconds
Repeat a few rounds. It’s simple and trains your body to shift out of fight-or-flight.
Taking a Break to Breathe 🍽️ Nutrition – because you eat multiple times a day and every choice stacks in your favor… or against it.
Keep It Simple with the Rule of Fists
You don’t need to count macros to start eating better.Use your hands:
1 fist of protein
1 fist of carbs
2 fists of greens or veggies
And remember: consistency beats perfection.
If you nail those three things, that 1 hour in the gym will actually work for you.
If you don’t, no amount of grinding in the gym can out-train poor sleep, unmanaged stress, or a garbage diet.
You’re awake 15–16 hours a day. Sleep for hopefully 8 hours. One hour in the gym is great but the other 16 +8 hours? That’s where your real progress is either supported or destroyed.
Train for 4%. But live for the 96%.
Plenty of time to either support your goals or sabotage them.
You don’t get fit overnight.You don’t fall out of shape overnight.
It’s the small, consistent daily choices that make or break you.
Train smart. Live smarter.
Hope This Helps
Team A1
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