The Power of Daily Habits: Adam Sedlack Of UFC GYM On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Exercise: I like to train five times per week for about an hour a day. Although I am no longer dunking a basketball or tackling opponents, I stay consistent with movement, which clears the mind and allows me to look at life a little differently.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Adam Sedlack.
Adam Sedlack, a fitness industry veteran with more than 30 years of leadership experience, serves as CEO of UFC GYM, where he has been instrumental in its growth since co-founding the brand in 2009. A native of Albany, Oregon, Sedlack began his career at Family Fitness Center in San Diego, working his way through nearly every gym role before rising to Divisional President of 24 Hour Fitness. After departing in 2007, he helped launch UFC GYM, the first major brand extension of UFC, and has overseen its expansion to over 160 locations across 37 countries. Under his leadership, UFC GYM continues to innovate with new concepts like UFC FIT, advanced technology and a global franchise footprint.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
Growing up in Albany, Oregon, I always dreamed of becoming an athlete. When I realized I wasn’t exactly gifted with the “athletic gene,” I shifted my focus to business opportunities that combined activity and lifestyle. I joined Family Fitness in 1994, which was later acquired by 24 Hour Fitness, and that marked the beginning of my journey in the fitness industry. I started at the front desk and eventually transitioned into a fitness instructor role. During this time, my passion for the fitness business truly took off, and I decided to move into sales. I was fortunate to be mentored by outstanding sales leaders who taught me the core principles of selling memberships. Like many young people, I dealt with insecurity, but I focused on building a reputation for hard work and passion. By 1996, I reached two major milestones: I married my wife, with whom I’ve built nearly 30 years of memories and raised four amazing children, and I was promoted to my first general manager role. From that moment, I became deeply immersed in the fitness world. Over the years, I’ve gained invaluable experience in understanding people, cultures, and the unique challenges of running a business. My journey with 24 Hour Fitness ultimately led me to the role of divisional president, allowing me to deepen my expertise and passion for the industry.
None of us can achieve success without some help along the way. Is there a particular person that you are grateful for, who helped get you to where you are? Can you share a story?
I am deeply grateful for the many people who have supported me throughout my career, but one individual who stands out is Mark Mastrov. His mentorship has significantly impacted both my professional and personal life. I first met Mark in 1997 when I was a gym manager at 24 Hour Fitness. From the start, we built a relationship based on mutual trust, shared goals, and common interests. Mark guided my career and taught me that transparency and honesty are key to overcoming challenges. While I made mistakes along the way, his mentorship helped me navigate them effectively. Now, after 30 years in the industry, I’m fortunate to say that our relationship has remained strong through both good and challenging times. While the work was ultimately up to me, I feel incredibly blessed to have had a fitness icon like Mark mentor me and shape my professional journey.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
Leadership is deeply personal and subjective — what motivates one person may not work for another. For me, the three core traits that have been instrumental to my success are empathy, emotional intelligence (EQ) and work ethic.
- Empathy: I believe that you can never go wrong by genuinely caring about and showing interest in how employees and customers perceive their experiences. Empathy fosters authenticity, and authenticity builds trust. For example, one of my team members was going through a tough personal situation. Instead of focusing solely on their performance, I supported them through it. This created a stronger bond and ultimately improved their overall performance.
- Emotional Intelligence (EQ): In my view, EQ is often more critical than IQ when it comes to leadership. The ability to understand and navigate interpersonal dynamics is crucial. During a high-stress period, I noticed tension between two key team members. Rather than letting the situation escalate, I intervened early, listened to both sides and helped them find common ground. This not only resolved the conflict but strengthened the team’s cohesion.
- Work Ethic: In today’s competitive world, hard work is often the differentiator. I’ve seen firsthand that people who outwork the competition can achieve extraordinary results. I truly believe that if you combine empathy and EQ with unmatched work ethic, you have a powerful recipe for success. I’ve always valued team members who are relentless in their commitment. I recall hiring a person who wasn’t necessarily the most experienced but demonstrated a tireless work ethic and a strong desire to learn. Over time, they became one of our top performers, showing that a willingness to work harder than anyone else can elevate an entire team.
Ok, fantastic. Let’s now turn to the crux of our interview. Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being? What inspired you to make that change?
One of the most impactful health habits I’ve adopted over the years is actually using the products I was promoting and learning to view my job as a lifestyle, not just a profession. In an industry where long hours are the norm, it’s easy to fall into the trap of not practicing what you preach. I’d often work 12-hour days and felt the need to create a clear divide between work and home life. However, it wasn’t until I realized the value of integrating my professional and personal life that I truly became a better version of myself. By aligning my business and personal life, I found a natural synergy that enhanced both my physical and mental well-being. One of the biggest benefits of this alignment was exercising and working out with my family, turning it into a shared activity. This not only improved my health but also strengthened my relationships and helped me recharge after a demanding day at work.
What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?
When it comes to developing consistency, I’ve always followed the “1% rule.” The idea is simple: achieve what you did yesterday but strive to do just 1% more today. This small, incremental improvement builds momentum over time without feeling overwhelming. The key to consistency is personal accountability — it always outweighs external pressure to be held accountable. To stay on track, create a clear plan for progress, share it with your supervisor or someone you trust, and then focus on execution. By setting manageable goals and taking steady steps toward them each day, you can build habits that stick without feeling burdened or burnt out.
How do you identify which habits are worth focusing on, and which might not provide meaningful results? Do you use any specific frameworks or tracking methods?
When identifying which habits to focus on, I first assess whether they align with my core values and long-term goals. A habit that supports my bigger vision or contributes to improving key aspects of my life — whether physical, mental, or professional — is worth investing in. On the other hand, habits that don’t bring measurable or meaningful progress toward these goals usually don’t make the cut. To determine whether a habit is worth pursuing, I often use the 80/20 rule. This helps me identify the 20% of habits or activities that will yield 80% of the results. If a habit isn’t directly contributing to significant progress in my personal or professional life, I reevaluate its importance.
Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?
Compounding benefits are incredibly powerful when it comes to daily health habits. Small, consistent actions add up over time, leading to results far greater than you might expect from any single effort. Over time, small habits lead to better fitness, improved energy, and a stronger mindset. The compounded effect of this daily effort often extends beyond physical changes, positively impacting your mental well-being, stress levels, and even relationships. Personally, I’ve experienced some surprising transformations from seemingly minor adjustments. As an example, a small habit like reading a piece of education that I did not know on a daily basis has led to a more inquisitive mindset that allows me to be a conversational starter versus a follower.
What are “5 Health Habits That Lead to Great Results ”?
Healthy habits can be different for everyone based on their family and personal dynamics. For me, it is important to be a corporate athlete, and to do that, I practice the following:
- Exercise: I like to train five times per week for about an hour a day. Although I am no longer dunking a basketball or tackling opponents, I stay consistent with movement, which clears the mind and allows me to look at life a little differently.
- Nutrition: Eating well and being mindful of my nutrition has been a game-changer for my health. It’s all about eating balanced meals — prioritizing whole foods like vegetables, lean proteins and healthy fats. The long-term results have been profound: better digestion, improved mood and sustained energy levels throughout the day. It was a gradual process, but over time, I realized these changes allowed me to enjoy food without guilt while nourishing my body. This is even more important when traveling. Drinks, burgers, and bacon are the life of a person on the road, so it’s critical to be mindful of what you put in your body to add years to your life.
- Meditation: I wouldn’t consider myself someone who meditates. However, when I reflected on what meditation is, I realized that’s exactly what I’ve been doing. Taking time each day for reflection or mindfulness, or simply taking a few quiet moments, has had a huge impact on my mental health. I started with just a few minutes of calmness in the morning. I noticed a shift in how I handled stress, made decisions and interacted with others. This habit has helped me stay calm and centered, even during chaotic times. By reflecting on my day or practicing mindfulness, I’ve found I’m much more focused, less reactive and more emotionally balanced.
- Sleep/Rest: As a young man, I rarely paid attention to getting proper sleep. Through experience and time, I soon realized that sleep is a game-changer for the mind and body. Although it can be difficult when traveling internationally, six hours or more per night keeps me fresh and ready to take on the trials and tribulations of life. There have been times during my travels when I was forced to stay up for 30 hours straight, and I felt the zombie effect. It’s just not possible to represent yourself the way you prefer when sleep deprived. The result of good sleep is improved focus, a better mood and higher energy levels.
- Personal Community: Establishing a circle of influence where you have trusted people who allow you to be yourself with no agendas is critical. Taking on life as a loner typically puts a person in a position to make emotional decisions through one set of lenses. Sharing your experiences with people you trust will always keep you grounded and present in today’s world.
What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?
Mindset is everything when it comes to forming new habits. If you view a habit as a long-term journey rather than a quick fix, you’re more likely to stick with it. Adopting a growth mindset is key. Staying motivated when results aren’t visible requires extreme patience. One of the most powerful mindset shifts I’ve experienced is understanding that attitude is more important than perfection. The way one acts and represents themselves is incredibly impactful and should not be discounted. Success will come, but if you want to replicate success and establish that very success as your product, it’s not just about the victory but how you accomplished it.
How can our readers further follow your work?
Instagram: @CEOUFCGYM
Facebook: Adam Sedlack
X (Twitter): @CEOUFCGYM
LinkedIn: Adam Sedlack
Thank you so much for sharing these important insights. We wish you continued success and good health!
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
The Power of Daily Habits: Adam Sedlack Of UFC GYM On How Small Health Changes Can Lead to Big… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.