Just Show Up – the slap in your face you need to get the results you want


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When I first got into the gym, I had no idea what I was doing.

My nutrition was pretty crummy.

The knowledge I had was very basic; I knew I needed to lift weights and push myself and that protein was important and I should eat it with every meal. — Not exactly rocket science stuff here, and a far cry from how much I know now.

Did I see results?

Hell yea I saw results!

Copy of James Hoffman

I didn’t have the most optimal diet or training plan, my knowledge was super basic, and somehow, I still got stronger and developed muscle. The KEY was because I showed up; I didn’t skip workouts, everyday I made sure to eat plenty of protein, I did the work, every single day.

You don’t need to know it all, sure it helps to knowing all about specific nutrient timing and training periodisation, but you know what matters much, MUCH more; showing up.

You Don’t Get Anywhere Without Showing Up

Think about any job you have done, what do you get paid for?

Is it to make sure you know your job inside out?

— or —

Understand every single detail to the nth degree?


You get paid to show up, and do the work.

All the knowledge in the world won’t get you where you want to be, thinking doesn’t pay bills, getting sh*t done does.

I get people ask me questions all the time:

“Would I be better placing more carbs around my workouts?”

“Do you think a I’d be better doing a barbell press over a dumbbell press?”

Should I cut or bulk?”

You know what all these people have in common? They don’t do the work, they ask questions, do research and probably get a lot of answers, but never put that into practice, and consequently never get results. It’s like getting a job, putting in the hours studying, researching the best way to progress in your role and then not turning up, and therefore getting fired. — What the hell is the point???

If you don’t show up, you can’t put in the work, if you don’t work, you don’t get results.

[bctt tweet=”If you don’t show up, you can’t put in the work, if you don’t work, you don’t get results.” username=”revivestronger”]

Showing Up Gets Easier

We all know that after a holiday it takes a while to get back into the swing of things, you know post holiday blues. You can’t lie in and then waltz down to the breakfast buffet at 11am and stuff your face with pancakes and bacon (I know we all want to). No, you have a job to do or lectures to go to, important stuff that requires you to get up and act.

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That first week back sucks, getting out of bed is a struggle, you need to be on a coffee drip to get you through the day. However, each week after that it gets easier, you start waking up before your alarm, you don’t rely on coffee to get you through the day.

You freakin’ rock.

Ah (4)

That’s because you showed up, you kept showing up and it then became a habit. Once something is a habit, it just happens, there is no motivation required, you just do it; liking brushing your teeth, going to work, putting on your shoes.

So take this and apply it to your nutrition and training. The first few days of logging your food and weighing it out suck, but after weeks it becomes a habit, much in the same way the first few weeks of training are hard, but after a while lifting weights after work is just something you do.

When what you need to do becomes a habit, your chances of achieving it escalate massively.

[bctt tweet=”When what you need to do becomes a habit, your chances of achieving it escalate massively.” username=”revivestronger”]

Focus on Showing Up for the things that REALLY matter

Now when you’re at uni there are some lectures that really matter, and others you can probably get the slides online and that’s enough. If you don’t turn up for those select very important lectures you can wave goodbye to top grades. Similarly at work there are those VERY important must not miss meetings, where you’re making deals and hopefully big bux.

You have to show up for these, they really matter and will make or break your progress. So you don’t miss them, just in the same way with your training and nutrition, you need to focus on getting the stuff done that really matters.

Both nutrition and training have a hierarchy of importance, which helps guide where we should focus our efforts on when showing up. — Younger me was focussing on some of the most vital aspects to getting results, not the best results, but enough to see good results.

James Hoffman (9)

Nutritional Priorities

  1. Calories
  2. Macronutrients
  3. Food Composition

Those three right there are vitally important for health and body composition. Calories are like meetings with your boss, you CANNOT miss these, or you will get fired. Just in the same way with your diet, you must nail your calories. If you have too many or too few calories for your goal it doesn’t matter what else you do nutritionally, you want see the results you want.

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Macros and Food Composition are also important but not as important as calories, these are more like meetings with your team, important for getting stuff done, but if you skimp on them you won’t get fired, you’ll still see some progress.

Training Priorities

  1. Specificity
  2. Progressive Overload

Specificity means you have to train with purpose, just like you can’t go to work as an accountant and try and flip burgers on your keyboard. YOU’RE AN ACCOUNTANT not a burger boy, that’s plain stupid. Just in the same way if you want to grow bigger and stronger you need to use weights, don’t go running marathons if your goal is to get jacked.

Progressive overload means you’re looking to improve, just like at work if you want to get a promotion you cannot just do the same old sh*t day in day out and expect them to give you a raise. Oh hi Bob you’ve been really good at sitting on your ass and filing sheets of paper, here’s a promotion.

— NO —

Bob has to put in the work.

He has to do more than file.

He needs to show some new skills.

Just in the same way your body will not reward you with new muscles if you don’t push it, doing 20kg dumbbell press every week won’t get you a bigger chest, you need to do the 22kgs, 24kgs and keep going.

By prioritising what you need to show up for you can focus on what matters most.

[bctt tweet=”By prioritising what you need to show up for you can focus on what matters most.” username=”revivestronger”]

Just Show Up

Let this be your wake up call, the slap in your face you needed to start getting the results you want.

  • Step 1: Outline your goals

  • Step 2: Prioritise what needs to be done to get you there

  • Step 3: Show up & do the work

It is amazing what can be accomplished by just showing up and doing the work, get used to it.


Do you need any help with the above? Do you have any questions you need answering? Hopefully it gave you the kick you needed to start getting results.

Join my free facebook group or add me on snapchat (revivestronger) and ask your question there, I will respond asap. Or if you’re after a fresh training programme I have a free 4 week plan using DUP that you can download for free here.

One more thing…

Do you have a friend who would love the above? Share this article with them and let me know what they think.

[bctt tweet=”Just Show Up” username=”revivestronger”]

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About Us

Revive Stronger means always improving, never being satisfied and that nothing is impossible.

If you’re unhappy with your body or don’t enjoy exercise, maybe your diet is dull or restrictive, we want to help you because you too can Revive Stronger. With our knowledge and experience, we have the ability to provide anyone with the right conditions needed to provide them with the results they desire.

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We want you to become the best version of yourself.

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