Decoding Cooking Oils, Discipline is Hard, The Law of Consistency – Your Champions Brew

Have you noticed how many profound quotes that are out there on ‘Discipline’?

Happy Friday, Brew Nation!

Grab your favorite coffee cup, sit back, relax, and get ready to sip on some enriching and thought-provoking content that will equip you to thrive in all areas of your life:

  • Eat Healthy – In my continuous experimentation with eating foods good in nutrition, I never imagined the health differences in the various cooking oils that are used.  Intrigued by a friend’s post outlining a list of healthy and unhealthy oils and I decided to dive a little deeper.  Here is a little synopsis of what I have been learning. 

First, the Least Healthy Cooking Oils and their deterring traits:

Vegetable Oils (Soybean, Corn, and Canola): These oils are commonly used but can have negative health effects. They are often highly processed, contain high levels of omega-6 fatty acids, and may promote inflammation when consumed in excess.

Margarine and Shortening: These hydrogenated oils contain trans fats. Trans fats are known to  raise bad cholesterol (LDL) levels, lower good cholesterol (HDL), and increase the risk of heart disease and stroke.

Palm Oil:  Although widely used in processed foods, palm oil has raised concerns due to its high saturated fat content. Excessive consumption of saturated fats can contribute to increased cholesterol levels and cardiovascular risks.

Now, the Healthiest Cooking Oils:

Extra Virgin Olive Oil:  This  oil is a top choice for its numerous health benefits. It has been associated with reduced risk of heart disease, inflammation, and certain types of cancer. Its high antioxidant content also contributes to its protective properties.

Avocado Oil: With its high smoke point, avocado oil is suitable for high-heat cooking methods (but it is pricier than others!). It contains monounsaturated fats, vitamin E, and beneficial plant compounds, offering potential benefits for heart health and inflammation reduction.

Coconut Oil: Despite its high saturated fat content, coconut oil has gained popularity due to its unique medium-chain triglycerides (MCTs). MCTs are rapidly metabolized by the body for energy and may aid in weight management and brain function.

Whether you’re cooking at home or purchasing packaged foods, the importance of selecting the right cooking oil cannot be overstated. Additionally, it may be beneficial to inquire about the oils used in restaurant food preparation. By making mindful choices about the oils we consume, we hold the power to positively influence our overall health and well-being.

Are you aware that The Champions Brew explores various topics that I frequently coach and consult on with other leaders and organizations? If you or someone you know is seeking to elevate their business or personal life from underperforming to uncommon, I would love to connect with you and discuss 1:1 or group coaching, as well as performance consulting. In fact, click the following link to schedule a FREE CALL to explore how coaching could benefit you and your team. Let’s work together to unleash your full potential and achieve your goals!
  • Work hard – Mike Tomlin, the coach of the Pittsburgh Steelers, has an exceptional track record that speaks volumes. With a remarkable streak of 16 consecutive seasons without a losing record during his entire career thus far as well as a Super Bowl Championship in two appearances, his accomplishments are undeniable. For comparison’s sake, the next longest current streak for a team without a losing record is the Kansas City Chiefs with 9 seasons in a row.  Beyond his impressive achievements, it is Tomlin’s leadership qualities that truly shine. Leading a diverse group of professional athletes and coaches, each used to being touted as unique for most of their lives, requires uncommon leadership skills. Tomlin motivates his team using various techniques, including his own distinctive phrases that his players both respect and find entertaining. In an Instagram story featured on CBS Sports, Tomlin shared some of his favorite “Tomlin-isms,” which resonate with his players and contribute to his leadership style:
    • “The secret is there is no secret”.  Tomlin said that they are all looking for shortcuts and a winning edge.  But, he impresses upon the staff and players this is a process we are going through and even though we are looking for the winning edge, there are no shortcuts. 
    • “Tedious repetition of routine actions makes us great” – Coach says that with these many ‘-isms’, he is often just trying to find creative ways to capture their attention.  This one communicates to all that you ‘gotta come to work every day’.  There are certain things they are going to do every day that might not be interesting, but they are necessary.
    • “Routine Plays Routinely” –   The reason he talks about this point is that people often think about the spectacular plays in professional football but those who hang around the game the longest know that true professionals make the ordinary plays on a regular basis.  This seemingly boring repetition of the routine leads to exceptional careers and can even be the path to a gold jacket and enshrinement in the Hall of Fame.
  • Read More –This week is a review of Law #5 in  The 16 Undeniable Laws of Communication – Apply Them and Make the Most of Your Message by John Maxwell.  Each week, I am traveling with you through a new chapter of this book.  I hope that you have purchased a copy of this book and are following along with me! 

Law # 5 – The Law of Consistency

Motivation Gets You Going – Discipline Keeps you growing.

Discipline is doing what you need to do when you need to do it even when you don’t feel like doing it.  I know you have heard that from me.  But, let me share what a few others say about it as well:

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“The successful person has the habit of doing the things that failures don’t like to do.  The successful person doesn’t like doing them either, but his dislike is subordinated to the strength of his purpose.”

“Life goals are reached by setting annual goals.  Annual goals are reached by setting daily goals.  Daily goals are reached by doing things which may be uncomfortable at first but eventually become habits.  Habits are powerful things.  Habits turn into attitudes, and attitudes turn into lifestyles.” – Charlene Armitage

“From the time you get up in the morning to the time you go to sleep at night, your habits largely control the words you say, the things you do, and the ways you react and respond.” – Brian Tracy

And one more…

Abigail Van Buren (Dear Abby!) said, “A bad habit never goes away by itself.  It’s always an undo-it-yourself project.”

So, what is it about this word Discipline? It’s hard, but it is worth it eventually.  I liken it to the difference in a Swedish massage and a deep-tissue massage – one makes you feel better in the moment, while the other hurts like you know what, but you will feel better later. 

So, how do we get better at being disciplined?  Here are three (3) tips I derived from reading this chapter as well as some of my experiences:

1) Awareness – Motivation isn’t what gets us out of bed before hitting snooze in the morning.  Discipline is hard.  Sometimes it’s not fun.  Sometimes it hurts.  But, as Mike Tyson says, “Discipline is doing what you hate to do like you love it.”

2) Know your ‘so that’ – It is critical to understand what inspires you.  When you are in the middle of exercising at 4 in the morning and you ask why, you better have the answer.  I do this SO THAT I can ‘live to see and play basketball with my grandkids someday’, or whatever it is for you!  John Maxwell outlines a “Why Test”.  Your answers to the following seven questions will let you know if your why is solid enough to motivate you to consistently grow:

If you answer yes to many of these questions, you haven’t yet tapped into a strong enough or big enough ‘So That’ to keep you growing.

3) Start with simple and small – Do you want to be a reader? Start with 2 pages a day rather than trying to read for an hour each day.  If the discipline is too hard at the start, the inspiration will wain.  Small disciplines repeated every day lead to great achievements gained slowly over time.

I will finish up with one more quote: “If you develop the habits of success, you’ll make success a habit.” – Michael Angier. 

Discipline is the bridge between goals and accomplishments.  What bridge will you start building today?

  • Quote of the week:   “Success is created through the performance of a few small daily disciplines that stack up over time to produce achievements far beyond anything you could of ever planned for. Failure, on the other hand, is just as easy to slip into. Failure’s is nothing more than the inevitable outcome of a few small acts of daily neglect performed consistently over time so that they take you past the point of no return.” – Robin Sharma

What You Need to Do:

Call to Action:  So, what is your SO THAT?  Is your burning desire to live a fulfilled life enough to help you to be disciplined regardless of how you feel?

It’s an honor to be your trusted “Friday Coffee Guy”.  Each week, I’m excited to provide yet another round of curated content that I’ve been reading, listening to, watching, or thinking over. The purpose of the Champions Brew is to inspire, equip and encourage you to become the uncommon leader you were designed to be. I am so grateful for your decision to invest a few moments with me! I hope you enjoyed this week’s edition of Champions Brew. If you did, I would appreciate it if you would share it with someone who might enjoy it as well and ask them to subscribe! I will make sure they automatically get this email every week.

Until next time, Go and Grow Champions!

P.S. – Are you a podcast fan?  Maybe the Uncommon Leader podcast is for you.    Are you interested in being a guest on the Uncommon Leader Podcast?  Do you have a story to tell?  Email me [email protected] and let’s have a chat and set something up!!


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To become Champion leader, we have to be on a continuous improvement journey for ourselves and others.  We have to be able to take advantage of the precious seconds that we have each day.  
There are things that I come across each week that help me, inspire me, relax me, motivate me, and are sometimes are just funny that I want to share with you so that you can smile more, build faith, think positively, network well, exercise often, eat healthy, and grow daily.

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