Self discipline and good habits are the backbone of improvement

There are no limits

The 40% rule

The 10 minute rule

The 10x Rule

The 40% rule states that when the mind tells the body it is tired, we have only hit 40% of our capability. To push past, you need self discipline, you must endure mental and physical pain. Most people give up when they hit 40%, the mental challenge is, do this enough and you will recognise you have so much more to give.

You will endure pain, that is a process, look forward to the results

The 10x Rule

The 10 minute rule

The 10x Rule

Grant Cordone is the pioneer of the 10x rule, set your goal 10 times higher and you will make 10x more effort in trying to achieve it. Use this to maximise your potential and strengthen your self discipline

Don't be the one that quits

The 10 minute rule

The 10 minute rule

The 10 minute rule

Better decisions and good habits form when you allow yourself time to think rather than react. Example, if want food, wait 10 minutes and see if you feel the same. If you are running, before you stop, can you do 10 minutes more? Self discipline forms the building blocks of many peoples strategies and health and fitness tips

We humans are visual creatures - look forwards

Visualise how you want to feel about yourself

Learn to tune in to how you want your body to feel, it needs just as much rest as it does exertion, learn when to switch on and off. Stay hydrated, get adequate sleep and use self discipline to implement good habits when planning training goals and remember to set limits.

Understand who and why you are training for

Who are you getting out of bed for, the future you, the one looking back in the mirror X months, years from now, you have no idea what you are capable of, you are amazing, try telling yourself and reinforcing that belief. It starts with you! It starts with self discipline and good habits.

Track your progress

If you don't look forward and record your targets, goals and results. how can you reward yourself with progress. Tracking your achievements is essential, weight loss or gain, aerobic ability or endurance. You are your best referee and only you really know how much effort you've put in, the good habits you've introduced and the self discipline you now possess.