13 seconds

Thirteen seconds is all it took Conor McGregor

One punch and it was all over

But that one punch, those 13 seconds



Were the product of years and years of hard work

Actually hard work doesn’t do it justice

He has a really hard time making weight.

He normally weighs about 170lbs

but manages to drop 25 lbs or nearly 2 stone

to weigh in at 145

McGregor had his knee repaired in 2013

He spent most of the last 10 years flat out broke

He trained every day. Not just his body

But his mind, in fact I’d go as far as saying

His mind is his most powerful weapon

But we don’t really see any of that sacrifice

All the public see is the fight

The 13 seconds

It looked so easy against someone who hasn’t been beaten in 10 years

But that’s only because of the preparation

And the practice

He said it himself, talking about precision and timing

two qualities that in order to be mastered must be practiced

over and over

And anyone who wants to achieve more with their life

Whether that’s in fitness and health or beyond

Should take note

Because while the end goal is very important

The practice and preparation are even more so

It’s why your next training session should take more priority

over the next time you step on the scales

It’s why your next meal should be more important

than what you want to look like

It’s why planning your week should come before watching TV

Or arsing about on social media

Because when you do that, you’ll start to see the changes

faster than you ever thought possible

Of course you can have all that taken care of when you join SF Fitness here


John ‘notorious’ O’C

>P.S. Whether you like or loathe MMA or McGregor himself

You can’t not admire the man for doing what he has done

And remember success leaves clues.

hat’s why I love following people like him

And why you’ll be able to succeed so much faster at SF Fitness


About the Author John O'C

John O'Connell is the owner of SF Fitness & Health Centre. He started working in the fitness industry in 2002 after suffering a back injury. He has worked with many professional organisations including Leinster Rugby, An Garda Siochana, New Zealand Rugby, Dublin GAA, Spar and CBRE. He has also appeared muliple times on both RTE & TV3 as a health & fitness expert. John is the co-author of 2 international best selling books - Total Body Breakthroughs and The Fit Formula.

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