The Power of Deliberate Practice

One of the books I’ve been reading lately is by Angela Duckworth, and it focuses on the concept of deliberate practice. It’s not about doing what feels easy or natural—it’s about choosing to do the things that stretch us, challenge us, and often feel a little uncomfortable.

I’ve been experiencing this firsthand in my dance classes. Recently, I’ve been learning more advanced moves, and to be honest—it feels awkward. My body doesn’t quite know what to do, and it takes a lot of mental focus to get it right. But that’s where growth happens. Deliberate practice forces us out of autopilot and into purposeful action.

This same principle is one I teach my personal training clients. For example, I’ll suggest they add small, intentional moments of movement into their day—like taking a minute to stretch before heading to the bathroom or doing a few simple exercises between tasks. At first, it can feel strange and even inconvenient. But over time, those deliberate choices add up to better mobility, more strength, and greater consistency.

The truth is, the things that are best for us don’t always feel good right away. Eating nourishing foods, pushing yourself in a workout, or practicing a new skill—it all feels foreign at first. That’s why deliberate practice is so important. It’s about leaning into the discomfort long enough for it to become second nature.

Holistic Self-Defense isn’t just about protecting yourself physically—it’s about building resilience in your mind and body through intentional choices. Every small act of deliberate practice is a step toward becoming stronger, more capable, and more confident.

So the question is: what deliberate action can you take today? Maybe it’s stretching before you grab your morning coffee, taking a walk after lunch, or finally trying the exercise you’ve been avoiding. Remember, progress comes from deliberate practice—not from staying comfortable.

If you’re ready to learn how to weave deliberate practice into your fitness, mindset, and daily routine, I’d love to help. Visit empoweredbydana.com to book a session and let’s start building your path to strength and resilience.