MBP 19. Mental Discipline and Habit Forming - Journey to 100km with Nick Muxlow

Episode 19 - Nick Muxlow

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In this episode, Paul welcomes Nick Muxlow.  Nick has been a triathlete for 13 years, completing 7 Ironman races with a personal best of 9 hours and 10 minutes.  He’s played and coached lacrosse for much of his life which included being a member of the Australian Squad in 2010.  He’s the author of the book, Journey to 100: How to Run Your First 100km Ultramarathon - And Love It.

Listen as Nick talks about how we could build discipline in our lives, how to look after ourselves physically and mentally, and how to create good habits to achieve bigger goals

Podcast Show Notes:

  • Introduction to The Man Bits Podcast
  • Join our Facebook Community
  • Today’s episode is about discipline and good habit forming
  • Paul welcomes Nick to the show
  • Nick had a love of sport since his childhood days
    • He became a PE teacher
    • After doing lacrosse, Nick went on doing triathlons
    • A marathon is like a sprint vs ultramarathons
  • Nick has coached all his life
    • His dad was also a coach
    • Nick’s deciding path led from moving to teaching a new school which didn’t turn out to be that good
    • He started coaching after he got out of teaching contracts
  • Nick talks about his WHY
    • The WHY is a much bigger picture than the race
    • Small meaningful steps make you achieve a goal
    • A lot of people don’t realize that marathons help them achieve a level of self-belief
    • The skills you learn through training are skills that are transferable in life
    • “A lot of people tend to think they need to be perfect before they could start”
    • Start now with small steps
    • “You don’t have to be perfect the first time”
    • The learning occurs at the start of taking action
    • Change your mindset in failing
  • Running is Nick’s yoga
    • When you run, you lose focus on time and you get into the moment
    • Being in the moment is a state of flow
    • The 70K mark is usually where people find their skills
    • 70K is also where people find issues on nutrition and hydration
    • Crossing the finish line is a massive euphoria that materializes self-belief
  • The Middle Bits
    • What is your #1 tip in achieving kickass mind health? – “To at least get out into nature and exercise once per day”
    • What fundamental piece of advice would you tell your 15-year old self? – “Don’t worry about the data”
    • What useful or inspiring book or resource that you could recommend to our
      Mind Gym and Couch to 5K
    • If there’s one word to set your intention for 2018, what is that word? – “Focus”
  • Habits are what keeps Nick moving
    • Scheduling a routine is what helps build consistency
    • A support network can also help form habits
    • Put yourself in situations that will force you to move
    • It’s not about having a large goal, it’s about building your momentum
    • Paul shares about the book, The Slight Edge
    • Nick has let go of bad eating habits
    • A good diet is a well rounded diet
    • Nick sleeps for 8 hours every night
    • Create a habit and put consistency in waking up with alarms
    • Paul has eliminated social media and the use of phones inside the bedroom
    • Nick limits his screen time past 6:00 P.M.
  • Nick shares about his book, Journey to 100: How to Run Your First 100km Ultramarathon - And Love It
    • The book is about taking a person with some running experience to his 100K mark
    • 3 training programs are also included in the book
  • Nick is totally excited in building a community of runners and starting his own podcast this year
  • Connect with Nick on his website and Facebook
  • If you feel vulnerable, please go to com/support
  • Send us your comments, suggestions, or feedback at [email protected]
  • If you feel vulnerable, please go to com/support


Episode Takeaways:

  • You don’t need to be perfect the first time, you just have to take action and just TRY!
  • Changing your mindset about failure is what makes drastic changes.
  • Building habits is not about the big goal, it’s about building your momentum.


Mentioned Resources:


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Disclosure: This post may contain links to products or services with which I have an affiliate relationship and may receive compensation from your actions through such links. However, I don’t let that corrupt my perspective and I don’t recommend only affiliates.

Disclaimer: Some of the content of this podcast may contain topics of a sensitive nature such as depression, anxiety and suicide. Whilst I have experience in coaching, training and remedial therapy I’m not to provide mental health advice or counselling. Therefore, engaging with the content of this podcast should not be considered a substitute to professional therapy.

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