WILLPOWER ISN'T ENOUGH

This comes from an article of the same name from performance coach and best-selling author Brad Stulberg and is obviously about willpower, or our lack thereof these days!

Here the notes I took down from it:

- Like everything else, if you rely/use willpower too much then it fatigues and gives out - then what are you left with?

- Constantly resisting checking your phone leads to lower physical and psychological performance

- Meditation and exercise can help improve it, as exercise requires willpower by it's very nature, but they are rarely enough

- You need to eliminate the need for willpower altogether

- Even when you have your phone facedown on the table and on silent during a face-to-face conversation, merely having the phone present detracts from the quality of the conversation because you're using up so much energy from resisting the urge to check for updates, energy that could be going into the conversation

- Design your environments to remove any temptations such as keeping bad food out of the house, keeping your phone in the car etc.

Check out the article as it provides a lot more temptation removals strategies than I've listed here.

GLUTIUS WEEKIUS 30 DAY PROGRAM (WEEK 4)

Week 4 is a 9 day workout week and is the final crescendo in the Glutius Monthius program.

If you've completed every day in this program so far, and will continue to do so for the next 9 days than hopefully you've been able to see some pretty noticeable changes in how your glutes look and feel.

Below is the last infograph so be sure re-take your photo's again in the same clothes and from the same sides/angles.

Feel free to send me your before and after's too!

GLUTIUS WEEKIUS 30 DAY PROGRAM (WEEK 3)

We're half way through Glutius Programius so hopefully by now your glutes are feeling different (probably constantly sore unfortunately) but also starting to look a bit differently too.

Volume ramps up again this week using the same exercises still.

At this point your fatigue will be at it's highest and this can then have implications on motivation so I implore you stick with the plan and if you can get through week 3, then you'll be through the hardest part and you can essentially breeze through the last week.

If you have any questions or feedback then feel free to contact me.

GLUTIUS WEEKIUS 30 DAY PROGRAM (WEEK 2)

So how are your glutes feeling?

Sore?

I hear ya.

Looking better already?

They'd have to be.

Week 2 is much of the same but MORE volume.

You'll be doing the same exercises on the same days of the week with your progression being more reps per set which will set your glutes on forte more so than week 1 but that's the point of this whole dealio.

If you've got any feedback or questions on the program then feel free to reach out to me.

Here's week 2: