Are Your HABITS Stealing Your Gains? (Part 3 of 3)


Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle

I saved the best for last because this advice today is going to ensure you become a “mover and a shaker” — a term my circle of fitness buddies use to describe anyone rocking the house!

If you’re just joining us, this is Part 3 of a mini email series called Small Things, Big Difference. In Part 1 we talked about your thoughts and in Part 2 we talked about your words.  By the way, this series has been inspired by teacher Craig Groeschel of (one of my favorite podcasts) – he’s outstanding!

Our key thought flowing through this mini email series has been:

“It’s often the small things that no one sees that result in the big things everyone wants!”

Today we’re going to talk about our habits, otherwise known as our disciplines, and the keynote today is:

We ARE what we repeatedly do.

We ARE what we repeatedly do. 

We ARE what we repeatedly do. 

Got that?

Here’s the deal with discipline:

We are all disciplined, but we don’t have the right discipline.

For instance, many people are disciplined at:

  • Playing video games for two hours a day… 
  • Debating in forums for endless hours… 
  • Fasting for long stretches on a regular basis… 
  • Starting with a cocktail, having an appetizer, then a full dinner and finally a dessert… 
  • Depriving themselves of carbohydrates for days on end… 

These are all examples of being DISCIPLINED.

The problem is that these are the WRONG DISCIPLINES. 

So lesson #1Your lack of success has nothing to do with not being disciplined; your lack of success has to do with being disciplined at the WRONG THINGS!

Champions live this!

Here is my favorite description of the term discipline – you’re going to love this:

Discipline is just choosing between what you want NOW and what you want MOST. 

It’s a battle of MOST vs NOW!

That’s it.


The truth is, if you are successful in certain areas of your life it’s because you have the right discipline in those areas. Here are some examples:

  • Maybe you have an incredible marriage because you have a discipline of eating dinner every night together.  
  • Maybe you have an overflowing bank account because you have a discipline of living below your means. 
  • Maybe you’re able to keep a flat stomach all year round because you have a discipline of only eating carbs when you earn them. 

Any area you are NOT succeeding in simply means you don’t have the right discipline.

It all comes down to deciding what you want now and what you want most.

You have to train your body to be disciplined in what you want most.

Much easier said than done!

Growing up as a runner, my father shared this passage (from the book of Corinthians) with me and my brothers, and although it has spiritual application, we can apply it to our health and physique goals too:

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.” 

I love it!

This is outstanding advice.

What does this passage mean?

You are not running to place.

You are not running for the bronze.

You are not running for a participation ribbon.

You are being COMMANDED to run to win! 

You will run for the GOLD.

You will run to have your arms lifted first.

You will run to crush the competition.

You will run with purpose in every step.

You will discipline your body to do what athletes do.


Here I am on stage “running to win!”


Are you running for the GOLD or are you just running for a ribbon?

Your attitude toward this command will dictate how much success you experience in life.

Here are some practical examples of saying no to what you want now so you can have what you want most later.

  • I am saying no to this food now so I can say yes to showing my abs this summer. 
  • I am saying no to this TV show now so I can say yes to my early morning alarm. 
  • I am saying no to this financial temptation now to get out of debt. 
  • I am saying no to checking out other women so my wife continues to love and respect me. 
  • I am not allowing my kids to play video games now so they can become next generation leaders later.

Got an example? Hit reply and email me back, I would love to hear it.

Now, when you see stuff like this pop up on your Facebook page you may think,

“Man, these people must be so disciplined to be able to do this… I’m not disciplined like them… “





These people are disciplined in the RIGHT THINGS (plus many other amazing characteristics I’m sure…)

NO ONE is naturally disciplined.


I dare you to show me ONE person who is NATURALLY disciplined.

Fat chance.

It all comes down to this. Print this off and post it:

Discipline is just choosing between what you want NOW and what you want MOST.



This is the battle you are fighting.

This is a daily grind.

Every single day you must fight against MOST vs NOW! 

There’s a great book called, The Power of Habit by Charles Duhigg and he talks aboutKEYSTONE HABITS. 

Keystone habits create a positive chain reaction.

However, if you compromise on these keystone habits then they create a negative chain reaction. Our Hypertrophy M.A.X. students have learned how to add one new keystone habit to their life every two weeks. Each one builds upon the other.

We’ll save the idea of keystone habits for another day but I want you to think about YOURkeystone habits. Here are a few of mine:

  • Start my day with a greens juice.
  • Prepare all my meals for the day.
  • Eat 4 meals a day and 1 shake a day.
  • Have a coach design my workouts.
  • Take all of my supplements.
  • Visit Eric in Toronto (my MAT guy) at least once a month.
  • Not miss any workouts.
  • Go to bed before 10:00 p.m.

That’s about it.

When I’m doing all those things I look and feel the best.

I have two questions for you today:


Maybe you want to lose 30 lbs of fat?
Maybe you want to get free of porn?
Maybe you want to get out of debt?
Maybe you want to get married?
Maybe you want bigger arms?
Maybe you want to reignite your spiritual life?
Maybe you want to get your cholesterol under control?


Maybe you need to put some money on the line and hire a personal trainer for some accountability?
Maybe you need to install some software like this to block xxx rated sites?
Maybe you need to start living within a budget?
Maybe you need to stop hitting the clubs and playing the field?
Maybe you need to invest in an arm specialization program?
Maybe you need to start going to church again?
Maybe you need to visit your doctor and get some bloodwork done?


I never said it would be easy.

This is your assignment of application for today.

What do you need to start doing today?

What is the one keystone habit you’re going to add this week?


There is power in ONE.

Remember, it’s often the little things you do that no one sees that result in the big things that everyone wants! 

This one small thing will create forward momentum and help you make impact in your life now and for the future.

It all comes down to choosing between what you want NOW and what you want MOST. 

Are you ready to fight the battle of MOST vs NOW?

Make your commitment known and hit reply and let me know!

I hope this email series has been as valuable for you as it has been for me. You can thank Craig Groeschel for inspiring me to write this series.

Be bold! Live large! Make things happen!


P.S. My own students have been CRUSHING IT lately and if you’re a part of my Facebook fan page then you’ve probably seen these, but if not, check out these incredible transformations below.

==> Learn How These Guys Transformed Following My Advice!

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