If you aren’t physically fit and strong, life will hit you harder.
Stress hits harder.
Work hits harder.
Responsibility hits harder.
Even your own thoughts can hit you harder.
That’s why MAPPS pillar 3 is physicality.
Physicality isn’t about being macho.
It’s not about being absolutely shredded or pretending
you’re an athlete.
It’s about being able to cope with the pressure and the chaos of the real world.
Deep down, you already know this is true.
When you’re run down, unfit, stiff, weak, or over tired.
Everything feels heavier.
Even the small things.
But when you’re strong….
When you’re fit….
Life gets clearer.
Your head is sharper.
Your confidence is
higher (more on that later).
And the problems that used to rattle you suddenly feel manageable.
And this isn’t just my opinion, it’s physiology.
And it’s backed by science.
Strength training reduces early death by 30 - 40%.
The research shows that cardiovascular fitness is one of the biggest predictors of long term health. It is far stronger than your weight, stronger than your genetics, and stronger
than any supplement that’s available to buy.
Regular C.V training reduces:
- Heart disease
- Back pain
- Anxiety
- Depression
- Cognitive decline
- Diabetes
- And your risk of dying early
And it also improves:
- Mood
- Energy
- Focus
- Stress response
- Sleep
- Memory
As I’ve already said, this isn’t fitness industry
fluff.
The data is clear.
And here’s the bit that a lot of people sometimes don’t always connect with:
Training doesn’t just build the muscles in your body; it also builds your brain.
When you train regularly:
- BDNF increases - it’s like fertiliser for your brain. It helps your brain grow, repair, and stay sharp meaning
better memory, better focus, and better long-term mental health.
- Dopamine releases- you already know that this is the chemical behind motivation, drive, and that feeling of “I’m on it.” Training naturally boosts it, so you rely less on willpower and more on biology.
- Serotonin regulates - your mood stabiliser. When it’s balanced, you feel calmer,
clearer, and less reactive. Training helps you avoid those mental dips.
- Stress hormones drop - cortisol and adrenaline lower after training. Your body stops operating in “fight or flight,” so you feel less wired, less overwhelmed, and more in control.
- Your prefrontal cortex fires up - the part of
your brain responsible for decision making, self-control, and thinking under pressure. Training literally strengthens it, meaning you think straighter and react better, especially when life kicks off.
You literally think better when you train.
Your emotional resilience improves.
Your stress tolerance increases.
Your reactions slow down (in a good way).
You stop being jumpy, edgy, overwhelmed.
This is why
physically strong people are calmer.
And your confidence?
Let’s stop pretending confidence is about mindset alone.
Confidence comes from EVIDENCE.
Evidence that you can handle discomfort.
Evidence that you don’t bail when it’s hard.
Evidence that you can drag yourself through a tough session on a day you didn’t want to.
Every workout is evidence you can trust
yourself.
And that’s why physicality sits right in the heart of MAPPS.
Strength supports your mind.
Fitness supports your discipline.
Training under fatigue builds performance.
Turning up on the days you don’t want to, that’s your standards (MAPPS pillar 5).
And making physical training part of your identity, well that’s what I will teach you when we build your personal code.
Anyone can train when
they feel good.
But training on the days when you’re tired, stressed, pissed off or demotivated.
That’s where it’s really at.
Because when you show up on the hard days, you create a different version of yourself:
Someone who can handle pressure.
Who doesn’t fold.
Someone who honours their word, not their mood.
So, this week:
Get moving.
Lift something
heavy.
Get uncomfortable.
Raise your heart rate.
Do a daily sweat.
Not because you need motivation, but because this is your personal code.
Strong body.
Sharp mind.
Unbreakable code.
Have a great week,
Ric
P.s - Want more info on us working together? Click HERE, fill in your details and I will be in touch.