The second step towards your first workout milestone

You’ve gone through the first introductory routine successfully. You now have the habit of working our 3-4 times a week. The routine has become easier, the excercises have become a piece of cake. What should you do now? Whenever you feel like what you’re doing is too easy, to light, you need to step up your game. Make things more interesting by adding some reps, changing some excercises or making the step towards the next progression routine. You never want to stagnate because you make things too easy for yourself. Let’s take a look at the routine below. This is the second step out of the 6-7 step progression plan to muscle-up (an excercise that separates you from beginners).

The only two things you need for this workout is a pull-up bar and a dip-bar in your local public park. If you can’t find these, make sure you turn on your creativity and look for some horizontal and parallel bars that might be good for substituting these two. Before you start, always warm up and after you finish, always stretch properly – an injury is the worst nightmare as it slows down (sometimes reverses) your progress, it negatively impacts your mentality and it is simply very, very annoying. You don’t want that! The warm up and stretching don’t need to be special in any way. A standart run around the block, some lighter upper body movements and quick 20 sec stretches should do the magic. The step from the first routine to this might be a bit big as it is your first increase in the difficulty of your workout, but that is exactly what you need. Push thorugh, don’t give up and make it happen!

 

The information in this post comes from our many years of experience and uses the routine structure from Bar Brothers Groningen as I personally used their routines to get to my first muscle up.

 

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Ultimate efficiency – The 80/20 Principle

We often find ourselves bursting through the day trying to finish all the tasks we have on our plates. There is just so much stuff to finish, so many different kinds of people to deal with and so many steps to be made to accomplish our goals. It can be quite overwhelming at times.  Think about the last book you finished. Think about all the chapters you’ve gone through. Was it necessary to read all the chapters to understand the concept described by the book? Or could you read the introduction, the table of contents, choose the most interesting parts of the book, only go through them and still get the idea? Or even more, could you read only the introduction of the chapters, their conclusions and just skim through the rest? How efficient would that be compared to what you actually did?

 

In this article, we will take a look at the 80/20 principle and how it can improve your efficiency in a very significant way.

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The 80/20 principle, also known as the Pareto principle tells us that

 

“in any population, some things are likely to be much more important than others. The usual standard is that “80% of results or outputs flow from 20% of causes, and sometimes from a much smaller proportion.” (Koch)

 

A nice instance is Microsoft’s discovery that “80 percent of the errors and crashes in Windows and Office are caused by 20 percent of the entire pool of bugs detected, and that more than 50 percent of the headaches derive from a mere 1 percent of all flawed code” (Rooney). Thanks to Microsoft’s successful discovery, they could focus only on the 20%of causes to correct the huge 80% of the errors. Imagine how inefficient it would be for Microsoft to focus on all of the causes. There are probably only two ways that could end up. Either they’d figure out the 80/20 rule later on, or they would lose their competitiveness, which would lead to a loss of market share and a potential danger of crisis for their business.

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However, the 80/20 principle is only a standardised form of the concept. The numbers do not matter. For example, the same idea is represented in the world’s distribution of wealth. According to Credit Suisse’s global wealth report in 20017, “the world’s 1% richest people have seen their share of the globe’s total wealth increase from 42.5% at the height of the 2008 financial crisis to 50.1%” (Neate). You can see that this is rather a 1/50 kind of scenario, but you get the idea. Did you have any issues understanding our explanation? Let us know in the reply section below!

 

Furthermore, this concept isn’t useful only for businesses or bigger bodies, which use it to identify the vital tasks of their functioning and focus on that.

 

You can use this in your personal lives as well!

 

The principle can help you so much with so many things. These range from choosing the 20% of people you spend time with that provide you with 80% of happiness to choosing the 20% of the exercises you do in the gym that give you 80% of the results you desire. The use of this rule is very, very broad. It is applicable to everything we do. It also links very well to the idea of Warren Buffet, who advises people to list the top 20 goals they have, choose the top 5 and ditch the others. This is, again, just another way of using the 80/20 rule. If you’re curious about more ways to keep your focus check out POST and if you want to know more about the thoughts of the amazing Warren Buffet, take a look at POST.

 

Click on the picture below for a direct link to get this great book!

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Now, you might be wondering about how should you start this life-changing process of increasing your efficiency? We suggest you take it as any other new habit LINK you’re trying to implement. Start slow and simple. Begin with spending on 20% things that make you 80% happy, go on with reading only 20% of the book that actually interests you. Choose what suits you the best and go on with it.

 

It is always better to not jump straight into it but to start slowly and develop your habits over time.

 

Finally, I want to remind you of a very general, but life changing rule. If you don’t start now, you won’t get anywhere. This is where most people get these amazing concepts wrong. They read about it and they start planning that they will take action in a few days, or in  a few hours. NO! You need to start now! If you don’t, there is a very high chance that you will not.

 

Lesson of the day:

 

 

  • “Was it necessary to read all the chapters to understand the concept described by the book? Or could you read the introduction, the table of contents, choose the most interesting parts of the book, only go through them and still get the idea” – Please do use this strategy when you read books. Life’s too short to read every single word of all the interesting texts. Understand the idea, then move on.

 

  • The 80/20 rule says that “80% of results or outputs flow from 20% of causes, and sometimes from a much smaller proportion” (Koch). Use this idea! Think about it!
  • The 80/20 principle (Pareto principle) is a very useful tool that helps people managing their efficiency. It is used by many, if not all, successful businesses and governments. However, it is also very much useful in your personal life!
  • Start simple and slow. It will take time, but it will be a life-changer once you get used to the habit.

 

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Your first calisthenics workout!

So you’ve read our article about the golden beginnings of your calisthenics journey and you decided to give it a shot! That means you’ve made the most important step! Great job! Now it’s time to kick off with a proper routine!

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We obviously won’t make you do something like this at the start! For starters, we suggest you choose a full body routine as this will develop your overall strentgth in both your upper and your lower body. It is crucial for you to build strong fundamentals! If you don’t know a proper technique or how to perform the exercise, we strongly suggest looking it up on Youtube or asking someone you know has done calisthenics for a while. If you’re really unsure how to perform the exercise, you can let us know here in the comments section, or text us on our instagram and we will make sure to get the correct form to you in some way. Remember, you are always, always, always going for the perfect form! This means that you won’t be looking for a strict pull-up, nor a regular pull-up, but for a perfect pull-up!

Here is a little routine we suggest you start with. Find a place with a pull up bar and a dip bar (or any structures that can serve in a similar way), grab a friend, a parent, a girl/boyfriend and get going!!

One more thing, don’t forget to warm up before you start and stretch after you finish!!

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A simple guide on how to get yourself ahead of the sleeping world

How to easily get more time for yourself?

 

Time is our most valuable commodity. It is the only commodity you can never get back. Once you’ve invested it you will never get the same amount back anymore. However, I’m pretty sure we all kind of know that. Despite our awareness of that fact, we don’t use it wisely sometimes. By developing some morning routines you can easily indulge yourself a solid amount of time when you can truly self-realized. After having read this article, you will probably wonder why you haven’t used your own mornings as a powerful tool for your success. Let’s start with the most important element of the whole day…

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Why should you begin your day with habits?

 

First of all if you want to transform your morning to an organized and effective time you need to stick with a routine. Your routine needs to be formed by several easy habits. You should be able to easily follow it every day. That is the main purpose. You want to make your morning regular in order to become more effective. When you automate your morning process you’ll reduce the number of decisions and the time you have to think about anything unnecessary in general, you will gain more time and energy to focus on the important issues. If you’re interested especially in the particular topic of developing habits and cultivating them, we would love to recommend our former post./..com/

 

How should my routine look like?

 

Well, it depends on your own appetite. Your morning is there for you. Your biggest aim is to get some spare time for yourself to do anything beneficial for your life. You should design it how it suits you. Someone is ok with getting up at 4 am, someone at 6. However, the principles are the same. Your routine should be formed by several habits that you repeat. Let’s begin with them!

 

Getting up early!

 

Let’s be honest. How many times did you have to snooze the phone during the last weeks? The biggest problem of the vast majority of people when getting up or trying to do so, is hidden in the repetition of pressing the snooze button of their alarms. What if I told you that after implementing some basic principles of your morning routine you will wake up every day at the exact same time no matter how late you’ll have fallen asleep the night before. In other words you won’t need your alarm to get you of the bed!

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Why should I get up early?

 

Imagine the atmosphere of the calm and slow morning. Nobody is awake. You are the only one alert, looking forward to rising and challenge the new day. Getting up early gives you the ultimate kickstart and puts you ahead from the vast majority of people. You can get into the lead just by getting up earlier in the morning and gaining some valuable time for yourself. The peace of the morning is magical. Nobody is going to call you, look for you and bombard you with their messages. You are completely in charge of the present time and the following minutes. During the working day, you don’t know exactly what is going to happen and you have to respond to a lot of random stimuli, but in the morning, it is a completely different story. Become the architect of your first hour and you’ll become the winner of your day. So your first task is schedule yourself an early get up. It doesn’t matter when, but you have to understand the importance of calm morning time.

 

“I wake up early because I have no talent.” The Real Life Education

 

Stimulate your body and brain!

 

After several hours of deep sleep, your body needs a solid amount of water. Hydrate yourself first. Especially when you sleep well, roughly 7-9 hours, your body is dehydrated. Try drinking a glass of lukewarm water or you can add a lemon in order to boost your metabolism and help your fat-burning. At least try to stick with the glass of any water. You’ll activate your metabolism, your inner organs and you’ll lessen the fatigue in general. Eventually, try drinking simultaneously a cup of bulletproof coffee or a green tea depending on your taste to kickstart your brain. Or if you want to do it naturally, try to stretch your body, get yourself a run or do some basic workout. You’ll activate your muscles, brain and also your hormones. You will gain some positive vibes through this simple routine.

Inspire yourself! Try watching some motivational videos, listen to self-help podcasts or read some useful literature.  Do not read the messages or emails. They could have waited for the whole night, so I’m sure it will be alright to answer later. There is no emergency. Don’t surround yourself with the highlights of the “perfect” lives of other people on Instagram You deserve your all attention now. Remember that your mind is in the best position to grow in the morning. Use it wisely! Try being alone in your own world of growth.

 

“No matter how bad things are, you can at least be happy that you woke up this morning.” D. L. Hughley

 

Practice gratitude

 

In order to boost your positivity, it is very beneficial to take a few minutes from your morning to focus yourself on the things you are grateful for. This is the perfect way of training gratitude and becoming more humble as a person. You’ll be able to realize how lucky you are as soon as you start practising this simple method. Try to think of a few things that you are grateful for, that make you happy or just praise your spouse. Your attitude to your life will never be the same again.

 

Meditate for a while

 

Why not use five minutes to get some deep time only with yourself and your own thoughts. You can enjoy your calmest time with learning to meditate well. As you’ll be progressing with your meditation and getting used to it more, you’ll become way better at controlling your emotions, being more aware of the factors affecting your state of mind and you will feel much more empowered in general. /OurPostOnMeditation/

 

Schedule your day, schedule your path, schedule yourself a success

 

Make yourself a to-do list. You can literally schedule yourself a success. You need to have a clear purpose, some vision or at least a general plan of how you can work on yourself. Try to be as specific as possible. That is another great but simple activity you can consider to implement into your new morning routine. By adjusting your goals and adapting yourself to progress, you’ll become aware of what it will actually take to reach them. You will gain more self-confidence, especially after managing to have done what you have already listed for yourself. Schedule it and save yourself some time and nerves. When you know your goals, it is way easier to follow them properly.  

 

Focusing on yourself is not an act of selfishness

 

If you say you are busy, you often mean that you don’t have time. But actually, you are telling your environment that they are not on your list of priorities listed that high. What needs to be your biggest priority? Where do you have to begin? Well, with yourself.

Everyone should bear in mind that the most important thing is to love yourself first, take care of yourself properly and invest in yourself first. It could be your personal growth or anything else. The important thing is that by doing so first, you’ll become competent enough to spread the love and share your knowledge with the whole world. However, have in mind that you need to stop neglecting yourself. Every person has to begin with himself first. Be your priority and don’t be shy to do so. You are busy when you focus on yourself as well. Take your time to take care of your body and soul. Be alone. Your time is there for you. Just use that opportunity!

 

Lecture of the day

 

If you want to have some time you could dedicate to yourself, try getting up as early as possible. Your time is the most valuable commodity. Every single morning is a gift for you. Try to make the most of it by maintaining your ideal routine. To begin with, your routine, start repeating several simple habits that will automate your morning in a very efficient way. Remember, you can use your newly gained time for a plenty of useful activities to help yourself in every single area of development.

Try what works best for you and stick with it. You can activate your brain and body by various activities such as drinking coffee, tea or lemon water, you can do it with a morning run or a simple shorten workout right in front of your bed. You can try to meditate or schedule your life. You’ve got an opportunity to work on yourself absolutely without any distraction so be aware of that. You don’t have to be stressed whether you have an email to answer or a message to reply to. It’s your time, just enjoy working on yourself!

You’ve got the kickstart before anyone else does! EVERYONE ELSE IS SLEEPING.

Win your day by winning your morning. That is the ultimate key to gaining positivity, getting used to effectivity and welcoming your success.

 

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Amazing and simple ideas for a perfect sleep

Why do we need to sleep well?

Many of us have tried to shorten our sleep time owing to partying or because of too much homework or tasks in your job. And I reckon you probably found out that sacrificing your sleep isn’t the best solution, especially in terms of your productivity. To be honest with you, it turns out that it might be even the factor number one when it comes to the reasons why we don’t reach our true potential. So why should you learn to sleep well?

The answer may seem to be too obvious for many of you, but let’s look at the facts. You might be surprised how many benefits could a good sleep pattern bring to your life. Our bodies need high-quality sleep as much as any smartphone battery needs electricity. That means literally every day and it takes a certain amount of time. You cannot fasten it. Or can you?

We all should try to sleep in the best way possible. Why is high-quality sleep so important to us? Our bodies need to sleep well in order to use that time for a lot of important life-prolonging processes. The common aim of every single sleep time is to rebuild our muscles, refresh our brain, regulate our metabolism, give the time to some of our organs to calm down and make us feel energetic around the time we get up. As Thomas Frank proclaims, “high-quality sleep is also essential as an integral part of our learning process.”

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Despite the fact we face more problems today, we sleep less than ever  

According to a bbc capital story regarding the topic about the lack of sleep, people around the world several decades ago used to sleep about an hour and a half more than we sleep now. “Back in the 1940s people were sleeping on average just a little bit over eight hours a night, and now in the modern age we’re down to around 6.7, 6.8 hours a night,” said Matt Walker, professor of neuroscience and psychology at the University of California, Berkeley.

But why is that?

The reason standing behind the huge reduction of sleep time is mainly our exposure to all electronic appliances. The time we are actually unplugged cannot be reduced otherwise than by cutting down on our sleep time. And unfortunately, we are great in that. An increased exposure to electronic devices is the biggest problem for us when trying to cope with issues in sleeping patterns. The screens of our devices are constantly emitting the infamous “blue light”. An exposure to the blue light can dramatically reduce the secretion of melatonin, the hormone that helps you with falling asleep. Another reason why we sleep less is the temperature. What I specifically mean is a higher temperature. Our bodies are not designed to sleep in 25 degrees. If you would like to get some insight and learn how to sleep better, you’re on the right page!

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How long should I sleep?

Sleep about 7-9 hours. No more, no less. The balance is the key. If you sleep more, you will probably feel especially tired despite the duration. And if you sleep less than 7 hours, you will be on maximum of 70% of your energy the next day. No matter how hard you will try during the day, you won’t be able to reach your full potential. Your potential for that day would be 70%. The lack of sleep is often behind many health problems. It harms your body and brain as well. Even if you don’t suffer any pain or problems. Be sure that if you sacrifice your sleep time your body won’t magically sustain it.

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Prepare yourself

First things first. You should start your sleeping pattern by preparing yourself for it. As it goes with everything in life, the right preparation is the key to effectiveness. It turns out that our bodies need ideally about 45 minutes before we go to sleep for its preparation on it. How should our proper preparation look?

 

Design your room and unplug yourself

By designing your room. I mean that you should avoid putting your phone into a charger anywhere near. It turns out that just the presence of the appliance makes our sleep less deep. Hence the best place for your smartphone overnight charging is anywhere else than in your room. It is a remarkable difference that you can easily make by giving up your phone during your night. When you sleep close to your phone you are staying online in some way. When you wake up in the middle of the night, the first thing you think of is to check your phone. And guess what, it distracts you a lot! You need to keep the calm vibes. You don’t want to be in a constant emergency checking whether somebody mentioned you in the comments or if you’ve got another “important” email notification. This is supposed to be your time, so don’t neglect yourself. Be fully aware of the precious time you’ve got and just fall asleep again. Anything will wait until the next morning. Stop with the sleep procrastination. You want to sleep, don’t you?

Even your bed could be customized. You won’t believe how big difference can make switching your pillow or simply changing your mattress.

Another essential step towards a better sleep is to make your room as dark as possible.

The old truth is that our environment is the key and often, the answer to many questions. Try making your room as dark, quiet and cool as possible. Hell yeah, my room is cool as hell! No, friends, that’s not the thing.

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Temperature plays a huge role

Did you write cool?! According to the national sleep foundation the optimal temperature for sleeping is between 16 – 19 Celsius degrees. Believe me, they know what they’re doing! You will never be sleeping the same again. Try this one immediately and you’ll never regret.

Get yourself a warmer shower. The colder would make you feel more awake, so instead try the warmer one. It has relaxing effect on your muscles. It also calms down your brain. When you are in a warm shower, your body begins with relaxation in general. You feel naturally calmer and you realize how much tired you actually are. That is the ideal state to get yourself into a sleeping mode.

Another great hack is to drink something warmer before going to the bed. Especially a glass of milk or a cup of herbal tea (like luke herb). It helps your body slow down a bit and the temperature difference between your body and the room gets bigger so it’s actually easier to fall asleep.

The same principle goes with the late exercising. Just don’t do that too late. If you can avoid it, avoid it. It’s as simple as that. Try working hard in your mornings and leave your relaxation time to the evenings. You’ll get rid of plenty of problems closely linked with your sleeping patterns.

 

Maintain a regular sleep schedule

This one is huge! What it means is that you should focus yourself to the exact same times when you want to be sleeping and repeat it every single day. Your body will naturally get used to that cycle and you’ll feel much better very soon. Furthermore, you’ll never need an alarm clock anymore! That’s a great thing to get rid of it. Once you’ll get used to the effective sleeping pattern like this, you probably won’t have a single problem regarding your sleep.

 

“I am so good at sleeping that I can do it with my eyes closed.” anonymous

 

Read in your bed

Reading before falling asleep is one of the best activities you can actually practice. Not only you’ll get some useful information and educate yourself a bit, additionally after a while of doing so you’ll exhaust your eyes quicker and let yourself in a sleeping mood smoothly. Try just a few pages, you’ll spot the difference immediately.

 

“Sleep is the best meditation.” Dalai Lama

 

Meditate

When it comes to the meditation, it kind of  sounds like a cliche. However, it doesn’t have to be about hours of sitting and looking at the candle. You are in control, you are the director of your “inner time”. You can do it your own way. When meditating, there is no bad or unprofessional way of practicing it. You meditate for yourself and you practice it the way it works for you. So don’t be afraid of it!
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What about coffee?

Coffee is absolutely perfect if you use it the right way. That is the way that works for you. Personally, I can’t drink coffee after 3 pm. I wouldn’t fall asleep that day if I did so. However, this is very individual, so I leave it completely up to you and your habits. Nevertheless, the general truth is that if you are not used to drinking a cup of coffee especially later during the day, you can experience some problems with your sleeping pattern. Caffeine stays in your body alert roughly for the minimum of 6 hours. So it really could be the reason standing behind your sleeplessness.

 

If you can’t fall asleep, just let it be

Do not focus yourself too much on your sleep. I mean do not try to force it. Whatever you force too much in your life seems to not work well because of that. Just remember this tip. You can save a lot of energy by accepting the reality. If your body doesn’t want to fall asleep, then just let it be and don’t concentrate yourself too much on it. Let yourself enjoy your time and fall asleep effortlessly when you’ll become truly exhausted. Just listen to your body and trust it!

 

Lecture of the day:

Your quality of sleep is the determinant of your mood, level of energy and has the power to make you both healthier or more prone to the health problems. The amount of time you sleep plus the quality of it decides about your upcoming day. Try to sleep around 8 hours. When it comes to the sleeping process, focus on your preparation first. Try to concentrate yourself on your sleeping environment. Decorate your room in a way that works for you. Make it dark, cool and quiet. Try boosting your chances to fall asleep by drinking hot milk or a cup of herbal tea, not exercising too late, reading a book, switching off all the appliances, not drinking a coffee too late or meditating. Basically calm yourself and set the mood of sleeping. Last but not least, schedule yourself the time of your sleeping pattern. If you make from it a habit, you’ll never ever need any alarm clock. And remember, don’t force yourself too much. Do it effortlessly.

 

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