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Creating a no-excuse culture

All Areas > Health & Beauty > Looking Good, Feeling Great

Author: Will Mbanga, Posted: Wednesday, 23rd March 2022, 09:00

Have you ever found yourself saying, “I need to be more disciplined”? Most people have, if they are honest. A good, simple definition of discipline is “to keep showing up and consistently following through with the things you want or need to do”. For example, work tasks, chores, studies, training, goals, diet, responsibilities, etc.

But there is simply too much going on and it’s hard to prioritise or stay focused/motivated. Our positive and negative self-talk impacts our discipline, as it directly impacts self-confidence, which then affects self-discipline.

The issue for most people is understanding what resources they need to gain results and a key ingredient is discipline or ‘will power’. Discipline and habit formation go hand in hand – the more disciplined you are about adhering to good habits, the more you can achieve.

The reward of good discipline is freedom

While discipline requires good routines, sacrifice, hard work or strong will, the reward is freedom. Freedom to be or do those things that are important to you; freedom from being held back by obstacles, excuses and doubt; freedom to work towards being your best self.

Being more disciplined can help you get over any road blocks you’re experiencing, as well as giving you the edge you’re looking for in your life, work or wellness needs. Discipline is a non-negotiable if you want to be successful in anything – taking the easy way out is almost never the solution, no matter how tempting it may be.

For those of you struggling with discipline in terms of regular exercise, here is a 20 minute challenge to get you through the next month. If you can’t make or find at least 20 minutes a day to invest in your health and well being, you’re focusing on the wrong things!

The primary focus of this time-sensitive workout is strength and power, with a cardio-vascular endurance element so you’ll burn a mountain of calories (and fat!). Feel free to substitute exercises or switch to lower impact options according to your needs.

20 in 20 daily workout challenge
For the next 20 days, alternate your daily exercise between 20 minutes of cardio (walking, jogging, rowing, cycling, etc.) and four rounds of strength building, fat-stripping workouts, consisting of 20 reps on the minute every minute of five exercises. There are two options, depending on your ability and what equipment you may have available.

Bodyweight option: push ups, squats, lunges, mountain climbers and jumping jacks.*
Equipment option (you’ll need 2 dumbbells and 1 kettlebell): renegade row push ups, rocket burpees, goblet squat jumps, kettlebell swings and squat to overhead press.*

Example round
Minute 1: 20 push ups
Minute 2: 20 squat jumps
Minute 3: 20 lunge kicks
Minute 4: 20 (each leg) mountain climbers
Minute 5: 20 jumping jacks
Use any extra time at the end of each minute to recover before starting the next exercise. Repeat three more times.

*If you’re not sure how to perform any of these exercises, watch a few videos on YouTube or consult a Personal Trainer. Do not use equipment that is too heavy for your current strength level.

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