how to BUILD DISCIPLINE & change your life | tips to wake up earlier, lose weight & build a routine 

THIS ERA IS TRULY OUR DISCIPLINED ERA! 💪🏾🤎 Check out copilot here for a 14-day FREE TRIAL with your own personal trainer: go.mycopilot.com/janetndomahina - especiallly if you’re needing help with staying consistent with your workout habits this season. Let me know what other topics you’d like me to discuss below! Love y’all! 🤗🤎

One of my favorite quotes is "the gap between the life you want and the life you are living is mindset, focus and consistency"

This was the wake up call I feel like I need. I’m 29, work full time, and a mom of 2. I have used this as an excuse to give myself all the grace. BUT it’s time to take care of myself🎉🎉

Consistency builds habits, habits build discipline. That's powerful.

Janet, the part where you said sometimes you need that, I believe you said it like shock. I agree. The summer of 2022, I was at my heaviest weight in my life, 433 pounds. I talked to my doctor that summer, and we made a plan to figure out what was causing my weight gain. We decided together that I would move forward with getting WLs, which I am still in the process of getting, but for the meantime, right now I’ve been active a lot more, no more snacking, I work out three times a week, I eat way more vegetables, and so far I’ve lost a total of 45 pounds! By just working out and changing my diet.

This video popped up on my timeline and I really needed this. I’m going through so much rn. From major depressive disorder to lack of motivation to finish schoolwork to hating my job to wanting to learn discipline and self love but not knowing where to start. This opened my eyes a lot. Thank you!

As a 5'4" woman who got up to 176 lbs , I feel you lol. I'm down to 150 & I'm excited to build a routine to convert a Lil fat to muscle. Thanks for the inspo

Ive been arguing with myself for weeks about whether to focus on my health before the new year, from last january to june i lost 40lbs from 217lbs, i was so happy until the day i found a dumb excuse to stop and that was my final school exams, i gained it all back and i tried to fix it before i went back to square one but i had forgotten the healthy kind way and fell into old unhealthy ways of weight loss so i stopped completely to give myself a break from my racing mind. Now i quit college, im taking a year out to really focus on myself but i just need to really focus on my priorities. My knees hurt, i feel so insecure and unhappy with my body. I want to heal and after you amazing words, i am so grateful to say i think i should take my first step and i think i may be ready. Im looking out for a part time job to find structure, i want to read, keep up hygiene routines, cleaning routines, and of course a healthy diet, i dont expect to eat all vegetables and whole foods at least to begin with, i just want to focus on not snacking and having fulfilling meals. Thank you for inspiring me ❤

thank you for this. YOU ARE A BREATH OF FRESH AIR

When you said “that day turned into a week, that week turned into months” etc. Whew. That part hit home. Thank you for this ❤

When you mentioned you are a teacher , I definitely listened. It’s so easy to give up on self discipline when you’re teaching and giving to others all day. This was what I needed!

I’ve tried being consistent and disciplined this year. And I really showed up for myself! But I’m glad you acknowledged that these routines are hard to do daily! I’m married, have 2 very active teens, and I work a full time and part time job! While I can MOST days get up at 5am, sometimes my workout may be an evening walk with my husband because I’ve been gone all day. However!! I acknowledge that it is important to put yourself first and having that routine in my life makes sure I do what’s needed for my mental and physical health! Janet!! Thanks as always sweetie for these wonderful uploads!! Stay encouraged on your journey.❤❤❤❤

Don’t smoke and DON’T take your youth and healthy young bodies for granted! It is and will be the toughest thing you have on earth and it doesn’t last your entire life all the time. So go get it and try to get it to last. You can do it! 💖👍🏻🌟

Consistent work overrules bursts of motivational work. A little progress everyday over the course of a year adds up!!!

Whew, that waking up and feeling like throwing up is REAL

I love what you said about too much grace, so so true. So many people are too “gracious” with themselves and it because a word that masks the excuses

4:44 *Discomfort 😊 And I totally agree with everything you said! I needed this 🙏🏼🙏🏼

This is so inspiring. I've been 155 pounds on the dot for soooo long! And I'm only 5'0. So when I heard you say 4'11 and 155 pounds, I felt less alone. I've been watching lots of videos on discipline and changing. I've been going to the gym. I'm at the start of my journey. But you show me that it is possible. I've been this weight for quite awhile and just can't see myself tinier. But I really want to be, for my health, not my personal image. Thank you so much for posting this video

Girl 155!! I wish. I just hit a new goal. Finally out of the 230's. I was at my highest 256! Good for you!

As I’ve got older I’ve realised how important routine is in life. I am working in retail and have done for 3 years. My hours are all over the place however Ive got a job offer for a 9-5 job. Hopefully this change will put me on track. I’m so committed to change my life for the better. Work towards my health, my self care and the future I want.

Thank you for being so honest and vulnerable. Sharing your journey is so inspiring to me and so many others.

Girl I can relate so much to everything you said. This gave me motivation to get back into a routine, I’m done feeling stressed and demotivated!

Loved this video! The best energy - you are glowing ☀☀☀

Girl, I never comment but I had to this time. I have watched many videos on discipline before but something about the way you explained it really unlocked something inside me. Thank you for this! I look forward to properly beginning my journey and watching you on yours.

Janet! I really needed to hear the part about giving grace to yourself after some weight gain. The past year has been the hardest time of my life (caregiving for a parent with cancer), and I checked my weight for the first time in months and the number did not leave me feeling good. Even though I worked out consistently to take care of myself, I stress-ate a lot and lost a lot of sleep. I'm hoping to develop healthier eating habits :)

That’s why I’m here watching your video. It’s clicking - I’m 5ft 155lbs!! Thanks for this video and the motivation 🙏🏽❤️💪🏽

Wow. This video was great and you hit the nail on the head when you talked about giving yourself too much grace. I have done that and it is easy to convince yourself that "it is okay, there is always tomorrow" and tomorrow becomes 3 years. Thank you for speaking truth!

loved how you described it as showing up for yourself that was so powerful !

I love what you said about discomfort. I think i get into a mindset of feeling like i need to be enjoying every moment of my lifestyle change for it to be successful, and it has to be all or nothing. But you're so right that discomfort is part of the process, and part of the change is learning to be okay with it. Love your channel!

This is exactly what I needed. ❤ There are only a few fitness youtubers that I watch, and they've all been posting less than they used. Going to the gym more, I needed a new channel to keep me motivated on the treadmill.

I’m so grateful I stumbled across this! I’ve been getting back on track and walking and the difference has been SO GOOD. Thank you for this whole message ❤️

this was the wake up call I needed. thank you

No I was literally about to say to read atomic habits and before I could finish you quoted😂

Thank you for doing these videos. They are super helpful. My number one goal this year is to be disciplined. Once I have this checked, I will be able to easily accomplish all of my other goals in a timely manner. I am my biggest enemy and self sabotage. Maybe because I think I have time and know I’m going to get there eventually, but time waits for no one. And then there are unexpected variables that come in to play that can mess up your plan to make it harder or take more time to reach your goals. So thank you for this, I need to work on this.

WORKOUT TIPS (from a lazy girl) before you even start, figure out why you want to workout (is it to feel good, to be stronger, getting your body moving, etc) >then pick some non-negotiable steps (eating 3 full meals a day with a fruit+veggie in each, going to the gym x times each week, etc) >lastly, build a routine. make it fun, something you look forward to each day (special playlist, preworkout drink, etc) don't worry if you don't get it immediately, just keep working for it! I'm still not as consistent as I wish I was, but I keep trying! BEST OF LUCK TO YOU BESTIES

I really needed to hear this. Thank you for keeping it real and honest!

Love this video 💖I’ll definitely be rewatching over and over

I love watching you clean and hear your voice overs. They are always relevant for me.

Janet, may I say thank you, Thank you so much for this video. You don't know theses resonates with me. It was just what I need to get my butt back to a good routine with a tiny bit of grace. 😊❤

I’m so ready to get out of the loop of hitting road blocks ! Glad I came across ur video. Thank you!!!

You’ve inspired me so much and given me a spark in my fitness life! THANK YOU SO MUCH 💖☺️💕

Girl, you’re doing great! 🎉❤

Love the video! Literally listened to this during my walk today ❤

I loved this. I love you. Thanks for telling me what I needed to hear gently.

It was the cheer at the end for me >>>

One of my favorite videos of yours! This is so inspiring and motivational. Thank you for being you 💗

THIS VIDEO WAS AWESOME AND NEEDED. I KNOW FOR A FACT WALKING WORKS, I JUST FELL OFF. JANET WE LOVE YOU, THANK YOU FOR CARING DEAR.

I needed to hear to this so much 😭 Thank you for the motivation and sharing great tips! Truly inspiring ❤

Thankyou one of the best videos I ever seen!!❤😊

Realest routine video evaaa 🙌🏾🙌🏾💖💖💖 like be fr! thanks for being fr! 💖

Pretty sure I have adhd but I’m not properly diagnosed but I suspect. My mom refuses to believe my suspicions cause she says girls can’t have adhd, she always gets mad at me for being lazy but I just forgot, I can’t stick to something for more than a day and have a hard time brushing my teeth and skincare so I hope that when I grow up I could seek some help with how I am. And find out why I’m actually weird.

i've been needing this 💗 its been a hard month esp with a 5 week peripd (and its still going 😖) theres 10 weeks or so left of the year, we need go make this the best 10 weeks that we gave as much effort as possible 🥺💗

I am always so excited when you upload 😍and you are so consistent! I love it ❤❤

I have struggled with building and sticking to a routine for so so so long and it's so frustrating to me. I can't afford professional help so I thought I would scour RU-vid to see if anyone had any good tips and whatnot and I found you and your channel and I have to say, it's actually very helpful! Your words are so encouraging and inspiring and I'm definitely looking forward to trying out some of the tips! Thank you! :D :D

You motivate me so much!!!! Keep up the content 🩷 we appreciate it!

The fact that I have to now pause and fully rewind this video so i can take some notes. Because the too much grace part is something I NEEEEDDDED TO hear!

this summer was the heaviest I've ever weigheddd (155 lbs) too; and I was in fitness slump too - all I was worried about was work, work, work as it was my first summer out of college and in an important year at work! but now I'm trying to be consistent and regained energy with working out and finding energy in moving my body esp since I don't have car. lol I'm on the same journey with you - now that I moved into a new apt

This video is superb! I needed ro hear your take on grace and im so grateful I did.

I needed this, I'm about to listen again ❤

This video was so so helpful, exactly what I needed to hear. Thank you thank you 🙏🏼

Love this kind of videos. Thank you for being honest.

ahhh this is perfect!! been really struggling with this lately, thank you to this ❤❤❤

Love love love this! ❤ thank you!!!

I have been binge watching your videos. You are helping me so much in this next chapter of my life. Thank you!!

Thank you for this! I needed this!

It’s December 24th 2023, this year has been the BEST and most stressful year of my life! On February 17th 2023 I became a mom to a perfect baby boy! As a new mom I always felt like I never had any time to do anything, everything had to be quick if it was for me, my habits are AWFUL now! I definitely don’t eat enough and feel so much mom guilt because I work full time. My fiancé is having some very serious medical issues so my work schedule is even more intense, I miss my son so much at work that I literally speed to pick him up. This mom guilt is killing my health. I love my son and my fiancé more than anything, but in order to be there for them I need to be HEALTHY! This year my goal is to become more creative with my fitness and still have my family and financial goals my priority. Currently I am 5’7 and 241 lbs, NOT GOOD, but I am going to become healthier to be a better mama, wife and finally so being embarrassed with myself! Here’s to a HEALTHIER New Year! ❤🎄

Needed this! Thank you 🙏🏾

Thanks you for the motivation!!!! I needed it this

Thankyou so much. This is the first time i have watched a full video of this length. Everything seems so perfect in your video- The vibes, the background, the white top ..so serene :) I am also trying to stick to a dedicated routine as it's a new start , new year , new vision & new life. I noticed one thing which resonated with me- once you set a routine- it might not work for a week or once a week....but later mind adapts to it.....I am quite struggling with mental health issues ....but have come to safest place to be away from toxic people who ate half of my mind & energy ;) ...Looing forward for New outlook in life ...Looking forward for new connections aligning my dreams ....Looking forward for many more dreams to get true :) Thankyou

I needed this, thank you. ❤

LOVEE the intro💕 Your videos are my fav🫶🏾

I love your channel already! You’re so beautiful ❤

Another super helpful video! Thank you!! Super glad I found your channel. Nothing but God’s timing in finding your channel!

Newer follower but I’ve watched this a couple times today finally got my notes down. ❤Let’s Go 2024!🎉 Thanks for the motivation.

My nights after work are so important to me. Not every night looks the same minute by minute but i have non negotiables! Im slowly making healthier changes and i feel so much better in a short time. Me and my dr have a plan to take it slow to sistain it and not be overwhelmed

I think im depressed, my only routine so far is getting up and going to the gym for 2-3 hrs. I took a walk the other day at 5:50 for 45 mins , that was very nice. No phone no nothing just nature

So good! Thanks Queen! 🌺

ILYSM ❤❤

I love your videos! Thank you for posting/sharing

I love your content! Your videos are so helpful❤️

Finally an actually helpfull video

Yes please do more videos of this i need it

Love you tonssss ❤

Legit, 35 seconds in and I’m diggin it, new viewer, great video Thank you!! 🎉

Thank you for your insight 🙏🏾

Love this video! Also feeling like throwing up at 5am is so REAL lol.

I needed to hear this 😮!!!! ❤❤❤

Thank for this on time reminder 🤗

Walking makes weightloss much more sustainable for long term then jogging. Also makes you less likely to binge eat if you do low intensity workouts.

I really needed this 😢you have no idea ❤ thank you for speaking so directly! 😅

Love it! Btw that’s your dog or a dragon? Omg ✨

Always look forward to your videos! Always inspiring

You gained a new follower!

You should definitely start a podcast

I stumbled on this video and found it very inspirational. You said that sugar was really hard for you to get off of. Can you please share your experience and tips on how to stop sugar intake?

loved the cheerleading at the end 😂❤

This video is awesome! ❤thanks for sharing! 😊

I love this video!🔥🔥

I came across your channel. I needed to hear your all messages. This is motivation for me from not doing anything to better myself health. Thank you for the encouragement

Janet I loved the part when you talked about giving yourself grace! Just because you give yourself grace does not mean there won’t be any consequences with it