Why You Don’t Need to Be 100% to See Results

I love the joy and enthusiasm that I hear when someone’s going all out for a 75 Hard Challenge. Do you, boo. Go. Fight. Win. I just know that’s not the kind of mental tenacity I was born with. And that’s not the kind of intensity most people can sustain. Life is about the ebb and flow: knowing when to push and when to pull back without over or underdoing it.

Not every workout is going to be all out where you’re joyfully lifting as heavy as possible, and giving your max effort.

• 80% of your workouts are foundation days—focus on form, consistency, and the basics.

• 20% are go-hard days—those moments when you’ve got extra pep, energy, and motivation.

Knowing the rule and living it are two different beasts.

Why 80/20 Actually Works

• 20% Boss Up Days... When your energy’s sky-high, you smash every set like a boss. These workouts push your comfort zone and raise your baseline.

• 80% Foundation Days... Other days, you simply show up, dial in your form, and focus on your breath. These build durability, engrain good movement patterns, and guard against burnout.

The magic? That steady 80% is what makes those Boss Up 20% days possible. Without a solid foundation, you’d never have the strength or joint prep to go all-out—and you’d pay for it with soreness, injury, or mental exhaustion.

Weekly 80/20 Playbook

1. Map Your Week

   • Block 80% sessions first. Non-negotiables: form work, technique drills, mobility, light-to-moderate strength.

   • Slot 20% days around your natural high-energy windows—mornings after breakfast or whenever you feel fired up.

2. Forecast Your Energy

   • Scan your calendar: big work deadlines, kids’ camp drop-offs, summer road trips.

   • Plan “easy” days when life is hectic, and reserve boss-mode days for when you actually can go hard.

3. Track the Why

   • Missed a foundation day? Note why (travel, tired, sick).

   • Crushed a boss day? Notice what fueled you—sleep, nutrition, mood. Over time, you’ll spot patterns and tweak your plan before you miss again.

The Bare-Minimum Bonus

Sometimes life really eats your day. On those chaos-ridden afternoons, I fall back on my 4-move mini-routine—no gym, no gear, just me and five minutes:

1. Stomach vacuums + pelvic-floor breaths

2. Dead hang (hold as long as you can)

3. Deep squat (hold for time)

4. Eccentric push-ups (3–5 slow reps)

It keeps the habit alive, calms my nervous system, and reminds my muscles what to do—even when I can’t swing a kettlebell.

Discipline Over Shame

Here’s the real talk: if you wait to feel motivated, you’ll never start. Discipline is the muscle you build by showing up—even when it sucks.

• Perfectionism says, “If you can’t go 100%, don’t bother.”

• Progress mindset says, “If you can’t go 100%, do 20%, 10%, or just the mini-routine—and be proud you moved.”

You don’t need to hustle harder—you just need to show up for you. This is how strength is built. What’s one way you’ll use the 80/20 rule this week? Drop it below—I’ll cheer you on!