E181 | 5 Steps To Win Every Week

In this episode of The Kirk Miller Podcast, Kirk breaks down a simple but powerful system for getting back in control of your time, energy, and results, without overcomplicating your week. After decades coaching elite athletes, entrepreneurs, and business leaders, Kirk has seen one common pattern: the most driven people are often the ones who make success harder than it needs to be. If you've ever felt like you're busy but not progressing, or that your weeks blur together without a clear sense of achievement, this episode is for you. In this episode, you'll learn... Why overcomplication destroys consistency — and how to simplify success The one weekly target that instantly increases focus and clarity How to build unstoppable momentum with one morning and one evening habit How to anticipate challenges so they never throw you off track again The mindset shift that keeps you winning week after week These five steps are the foundation of consistency, the same system used by high performers across the Built To Last community to stay sharp, balanced, and in control all year round. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of the podcast, Kirk explores what real confidence looks like beneath the surface, and why so many people struggle to align how they appear on the outside with how they truly feel inside. Confidence isn't about status, money, or how loudly you project it. It's about emotional resilience, self-awareness, and consistency, the kind that doesn't need validation to exist. Through this honest conversation, we break down the three key pillars of emotional confidence and how you can start strengthening them today. What's Coming up... The difference between perceived and genuine confidence — and why one drains you while the other sustains you How emotional wellbeing builds resilience and helps you navigate pressure, rejection, and self-doubt The power of belief systems — where limiting beliefs come from, and how to rewrite them to match who you actually want to become Why consistency beats motivation — and how keeping small promises to yourself builds unstoppable inner trust True emotional confidence doesn't come from achievements, it comes from alignment between what you feel, believe, and do. When you build from that foundation, confidence becomes a by-product, not a performance. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of The Kirk Miller Podcast, Kirk breaks down the seven simple yet powerful habits that will help you regain consistency, boost energy, and take control of your health, no matter how busy life gets. Whether you've fallen off track with your training, feel low on energy, or just need to reset your routine, these steps are designed to get you moving forward again without overcomplicating the process. From daily movement and sleep to hydration, nutrition, and mindset, Kirk shares the exact framework he uses personally and with Built To Last clients to sustain results year-round. Here's what you'll learn: How weighing yourself daily builds awareness and accountability Why movement is the number one trigger for improved mood and energy The simple protein rule that keeps you lean and satisfied How hydration and sleep quality directly impact your discipline Why rating your daily energy and emotions can transform your consistency If you're tired of starting over, this episode is your roadmap to getting back on track, and staying there. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of The Kirk Miller Podcast, Kirk breaks down the five biggest mistakes that stop entrepreneurs and business leaders from losing weight, and how to fix them. If you've been training hard, "eating well," and still not seeing results… this episode will show you exactly why. Drawing on years of coaching high-performing men, Kirk reveals the hidden pitfalls that quietly derail progress – from weekend overeating and untracked calories, to inconsistency and the environments that shape your choices. Inside this episode, you'll learn: Why lack of accountability keeps most men stuck. The truth about weekend overeating and how it sabotages your hard work. How unaccounted calories sneak into your diet and stall progress. Why inconsistency is the single biggest reason people fail to lose weight. How your environment (at work, home, or socially) dictates your results. If you're ready to stop starting over every Monday and finally take control of your health, this episode will give you the clarity and tools to make it happen. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of The Kirk Miller Podcast, Kirk breaks down one of the biggest traps holding people back in health, fitness, and life: the all-or-nothing mentality. For too long, too many men fall into the cycle of being "on it" or completely "off it." This inconsistency destroys confidence, slows progress, and keeps you stuck. I'll share 12 powerful strategies that will help you finally escape this mindset and build habits that last—no matter how busy life gets. You'll learn: Why setting minimum non-negotiable standards for training, food, sleep and movement will keep you progressing even when life is chaotic How to plan weeks around challenges without falling into the "I'll start again Monday" trap The importance of celebrating small wins and shifting from perfection to progress Why your environment and community play a bigger role in your consistency than you think How to adapt training and nutrition to your age, lifestyle and current circumstances—so you can keep raising the bar year after year If you're tired of yo-yo results and want to build a body, mindset and identity that last… this episode will give you the blueprint to stop starting over. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

Busy? Overloaded? Feeling like training is the first thing that gets dropped when life gets hectic? In this episode of The Kirk Miller Podcast, I share how to stay in shape, even when you've got "a lot on." Whether you're an entrepreneur, business leader, or simply someone juggling multiple responsibilities, these strategies will help you protect your health and physique without burning out or sacrificing what matters most. What you'll learn in this episode: Why you need to treat training like a non-negotiable business meeting How to eliminate distractions and make every minute of your session count The importance of adapting expectations during busier seasons How to set a clear intention before every workout so you walk in with purpose Why quality beats quantity (and how one hard work set can outperform three rushed ones) I'll also share a simple training framework you can use when time is short—so instead of falling off completely, you keep momentum and confidence alive through the busiest weeks. If you've ever told yourself "I don't have time to train," this episode is for you. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of The Kirk Miller Podcast, Kirk sits down with Aaron Knightley, an entrepreneur, speaker, and straight-talking mentor who helps people break free from the 9-to-5 grind and build a life they truly want. From humble beginnings to building his own platforms and programmes, Aaron's proof that your past does not define your future. We dive into: The mindset shift Aaron made to step away from convention and start living life on his own terms Why "no one's coming to save you" is a mantra that can transform your life The role of fear in driving real change — and how to use it as fuel instead of letting it hold you back The importance of surrounding yourself with the right people and building a network that lifts you higher What it really takes to build freedom, authenticity, and financial independence in the modern world Aaron's message is clear: authenticity wins, fear can fuel freedom, and the life you want is within reach if you're willing to commit and take action. Listen now to discover how you can break free and design a life aligned with your values. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of The Kirk Miller Podcast, I'm joined by Simon Jeffries – former Royal Marines Commando, Special Boat Service (SBS) operator, and now elite mental performance coach and co-founder of The Natural Edge. From growing up on a small farm, to earning his place in one of the UK's most elite military units, to coaching leaders and high performers around the world — Simon breaks down why motivation is overrated, the real reason high performers win, and how mastering the basics will transform your business, fitness, and life. In this episode, you'll discover: Why success isn't about hacks or constant willpower — it's about mastering fundamentals. The "remove decision points" system Simon uses to stay consistent every day. How to train your mindset like you train your body. The link between elite performance and improving your personal relationships. Why finding your true 'why' changes everything. Leadership lessons from the Royal Marines & Special Forces that apply in business and life. If you want to stop relying on motivation, create unshakable consistency, and perform at your best in every area — this is an episode you'll come back to again and again. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

Your personal brand will outlast your business brand. In this episode of The Kirk Miller Podcast, Kirk is joined by Robyn Abou Chedid — one of Dubai's leading voices in personal branding — to unpack why your personal brand isn't just important… it's essential. We dig into: Why personal branding became non-negotiable after COVID How to figure out exactly what you want your brand to stand for Why comparison kills your confidence and momentum How to build an authentic personal brand that matches who you are offline The biggest mistakes entrepreneurs make when they start posting online Why AI can't replace the human touch in branding The power of sharing your story to create deeper connection Robyn has worked with some of the most influential people in the UAE and beyond — and her advice will give you the clarity and confidence to step into your own space as a leader. If you've ever hidden behind your business brand, struggled with what to post, or felt stuck in comparison… this conversation will help you cut through the noise and start showing up in a way that's real, strategic, and impossible to ignore. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.

In this episode of The Kirk Miller Podcast, Kirk shares 7 powerful quotes that have shaped his approach to business, fitness, and life. Some are from world-renowned thinkers like Jim Rohn and Thomas Jefferson. Others are Kirk's own words — mantras he uses when discipline fades, challenges hit, and excuses start creeping in. Kirk unpacks each quote, explaining how it applies to: Building and maintaining peak physical performance Driving business growth without compromise Developing resilience when challenges hit hard Replacing excuses with consistent, decisive action Setting higher standards in every area of life You'll hear why "Don't renegotiate your goals" is a philosophy that keeps clients in the Built to Last program accountable… why "You are what you do, not what you say you will do" is a key differentiator between success and mediocrity…  and why wishing things were easier is the wrong mindset entirely. Whether you're a business leader, an athlete, or simply someone who wants to raise their standards, these 7 quotes will give you simple, actionable reminders to keep pushing forward — in the gym, at work, and in life. For more information on what was discussed in this episode head to https://kirkmiller.co.uk/programme/ The Kirk Miller Podcast is the show for business leaders and peak performers to get into the best physical and mental shape of their lives and unleash from within confidence they never thought possible.