"One lesson I learned about my personal fitness that I wish I had learned sooner is 'listen to your body'. There is a time and a place to fight through pain or exhaustion. Fitness shouldn't be an outfit that you wear on special occasions. Fitness should be your everyday clothing and you're in it for the long haul. I'm not telling you to go easy on your training. I'm saying to train smart and focus on moving better over putting as much weight on the bar as you can! It doesn't do you any good to be injured and setback from your fitness goals."
"One lesson I learned about my personal fitness but wish I learned sooner was increasing the amount of protein I was consuming. I was consuming around .9 to 1.1 gram of protein per my body weight before. I recently started experimenting with 1.2 to 1.5 grams of protein per body weight because of few meta-analysis data that showed some increase in lean muscle tissue in subjects that were consuming higher amount of protein. Since then, I have seen a lot of improvement in my body composition."
"Elite fitness isn’t just what you do in the gym, it’s about the whole picture, and finding balance. Having a core community to support you, getting enough sleep and recovery, proper nutrition, and enjoying things other than training are just as important as how hard you work out."
"One lesson I learned about my fitness that I know now and wish I knew sooner is this... I always cared about what people thought about me and what they may perceive me to be. After being on a deployment and not having much time to workout as well as tearing my pectoral tendon, I see that none of that matters. All of my friends, family and followers know what I went through and am going through still today. They don’t care what I look like, or what I used to look like. They are here for me and to support my journey in life with whatever that may be. So once I stopped caring about what people thought about me that’s when I became the happiest me in a long time. Never care what anyone thinks about you. Push that aside and just keep grinding."
"I have to work within my limits. In the past, I wanted to lift the most and go the hardest each and every time I went to the gym. Sometimes the intensity in my mind is there however the body is just not performing like I want it to. In the past, I would just muscle through it and pay for it later with sore joints, sometimes to the point of needing pain meds. I now work smarter, if I cannot do something I put it off 'til I feel better and work on another body part."
- Nick Bustos