The Top 10 Health Secrets That Transformed My Life—And Can Transform Yours

34 years on this planet. 16 years transforming my body and health.

Here are the top 10 health secrets that made all the difference ↓

I’ve learned these lessons through years of trial, failure, and success. Becoming a 'healthy person' is not just about fitness—it’s an identity shift.

It took time for me to get here, but each step was worth it.

Here’s what I’ve found works, not just for me, but for my clients who face the same challenges.

1. Embrace the Challenge → This journey will not be easy. It can be simple, but not easy. Nothing amazing in this life is easy, and embracing the challenge builds confidence.
2. Identity Transformation → Becoming a healthy person requires an identity transformation. Be patient—shifting values and priorities takes time. If you’ve been making unhealthy choices for years, expect this to take time. It’s like learning golf—you won’t master it in a year, but you’ll see progress.
3. Morning Wins Matter → New habits need to start within the first 8 hours of waking up. Win the morning, and you’ll build momentum for the day. Collect those AM wins!
4. Self-Discipline Is a Muscle → Self-discipline strengthens over time, like a muscle. When desire is high, discipline follows. Find your deep reason for change, and discipline will grow.
5. Get Back on Track Quickly → You will have periods where you feel "off track." The key is to not let two bad choices compound. Don’t have two bad meals in a row, miss two workouts, or have two bad sleeps in a row. Catch yourself early.
6. Say 'No' with Confidence → Friends may resist your new choices. Your healthy habits may make them uncomfortable. "No" must become a full sentence—stay true to your goals.
7. Rely on Habits, Not Motivation → Motivation will wane at times. This is when your habits and systems keep you going.
8. Surround Yourself with Positive Influences → Finding healthy influences is crucial. Connect with friends from the gym, coaches, mentors, or positive social media figures. Block out negative influences and unfollow those who trigger bad habits. Eventually, you’ll attract a high-quality peer group.
9. Focus on Process and Performance Goals → Process goals are controllable, like meal prepping twice a week. Performance goals, like doing 3 pull-ups in 90 days, keep you motivated. Focus on what you can control.
10. The Four Rules for Quitting → You can think about quitting, talk about it, or even plan it. Just don’t actually quit. This is a lifetime pursuit.

Health isn’t a quick fix; it’s a lifetime pursuit. Your identity, discipline, and support systems will determine your success. Stay focused, stay healthy.

Coach M

PS. Whenever you are ready, here are some ways I can help you:

#1: Ready to learn more about how M PERFORM can help you achieve your health and performance goals? Click here for more information about how we can help you.

#2: Follow Marcus Mackay on LinkedIn or on Instagram for more systems to improve your sleep, reduce stress and build a body you love.