3-Minute Theory: You Are Who You Train to Be

This episode went everywhere - and that's exactly what made it powerful.

We talked about growing up without role models, finding purpose, struggling with identity, navigating love, leaving comfort zones, and learning to balance discipline with softness.

Here’s what we pulled from it - in 3 minutes, 3 angles, 1 insight.

MIND – Think

"Getting out of your comfort zone isn’t one big leap - it’s micro-decisions, made daily."

So many of us tie our identity to what we do - fighter, podcaster, partner, achiever, but underneath all of it is one truth:

You are the stories you tell yourself.

And if those stories are based on outdated programming, people-pleasing, shame, or fear - they’re not your truth.

This episode reminded us:
Discipline without self-awareness is a trap.
But self-awareness with discipline? That’s power.

BODY – Do

Daily Alignment Check (2 mins)

Each evening, ask:

1. Did I do one thing that reflects my values today?

2. Did I avoid something out of fear or habit?

3. Am I proud of how I showed up?

Example:

“I skipped training, but I was honest with my partner. I said no when I needed to. That was growth.”
→ Identity is about consistency, not perfection.

You don’t need to fight every day.
But you do need to train the mindset - the one that doesn’t lie to itself.

HEART – Feel

Ask yourself:

"Am I doing this because I love it - or because I’m afraid of who I’ll be without it?"

Whether it’s fighting, podcasting, working out, or relationships, this episode reminded us that your identity should serve you, not trap you.

It’s okay to pivot.
To rest.
To say: “I’m not that person anymore, and that’s okay.”

Growth isn’t linear.
It’s spiral-shaped - and every loop brings you closer to your truth.

A Piece of Us

Rupert: “This week has had its own challenges — some ups and downs. Coming back from holiday made me realise that being somewhere I feel free is what I really need. More often than not, I find myself thinking about leaving London, and I feel ready for a change. I want more for myself, and I think now is the right time. Being away taught me a lot — especially the value of doing things for myself and truly disconnecting. It also made me appreciate the relationship I have with my partner. She understands me more than I sometimes realise, and she shows me love and care in a way I’ve never experienced before.

I try not to over think so much and let myself be held by me! Don’t let myself get in the way of my happiness. I am just giving it as much space as I can.”

Konrad: “Last weekend, I went to Amsterdam to meet good friends I first met only two years ago. We crossed paths in Bali back then, spent over a week together, and instantly clicked. Since then, either they’ve come to visit us in England, or we’ve flown somewhere to meet.

Catching up with friends you haven’t seen in a while really puts life into perspective. One day, I was lying on the sofa in a beautiful apartment we were staying in, right in the middle of Amsterdam. I was inspired by the design, the spaciousness, and the furniture around me. But then a thought popped into my head: what if this apartment were mine, and all I had in it was me? No friends, no family, no one to share this beautiful space with.

That hit me hard. I’ve always known relationships come before everything else, but this moment felt like extra confirmation. Relationships are the number one thing I’m going to prioritise; everything else comes second. We’re social creatures—we need people around us. Don’t get me wrong, I’m an introvert, but a life without people to laugh with and share experiences with would be its own kind of hell.”

Also, you might like the full episode. 😊 

Have a lovely week!