How to Level Up and make Discipline Addictive

Recently I read something quite inspiring and wanted to share for motivation. (We all need reminders from time to time). Something interesting happens when you create a list of non negotiable habits for your life. The key is keeping the list simple but ruthless. Five to ten things that define the type of person you are becoming. When those boxes are checked, the day is a win regardless of what chaos pops up.

Science shows us that high performers have one thing in common: their mornings are predictable, protected and completely non-negotiable. Start a streak and protect it like it’s the most valuable thing you own. Because in the early stages of building discipline, it literally is the key to making it stick. Streaks build who you are as a person, you’re identity. It’s the proof to your brain that the person showing up today is the same person who showed up yesterday and will be the same tomorrow. Sounds simple, yet so hard for many people. Surround yourself with a tribe of people that are like minded and these simple things can be accomplished. We are your tribe and I am so proud of this! ♥

Things like moving your body, reading something that sharpens the mind, completing the most important tasks of the day, getting sunlight, drinking water properly, or protecting your sleep. These actions become anchors, they keep the day from running off course. These kinds of habits create the days that separate people who talk about discipline from those people who actually possess it. If you want to Level Up it takes laser focus on these habits.

Join us! This April LCPP is going to throw a squats challenge for the month. Similar to our last challenge, this will be accomplished on the honor system. Each day you will do 50 squats, (keep records please) and when you come to the studio fill in your name and keep the portion of the raffle ticket. At the end of the month, a winner will get a $100 gift card.

 

Proper Squat Form

Starting Position

• Stand with your feet shoulder-width apart.
• Keep your toes pointing slightly outward.
• Maintain a neutral spine; your head should be looking straight ahead.

Descent

• Begin by bending at the hips and knees simultaneously.
• Push your hips back as if sitting into a chair.
• Lower your body until your thighs are parallel to the ground or slightly below, ensuring your knees do not extend past your toes.

Ascent

• Press through your heels to return to the standing position.
• Squeeze your glutes at the top of the movement.
• Keep your core engaged throughout the squat to maintain stability.

 

Common Mistakes to Avoid

Knee Position

• Ensure your knees track in line with your toes; they should not cave inward.
• Avoid starting the squat by bending your knees first; initiate the movement at the hips.

Back Position

• Keep your lower back in a neutral position; do not arch or round your back.
• Maintain an upright chest and shoulders back to prevent strain.

 

Variations and Modifications

• If you struggle with balance or depth, use a chair or box to guide your squat depth.
• For added difficulty, incorporate weights like dumbbells or a barbell once you master the form.

By following these guidelines, you can perform squats safely and effectively, maximizing their benefits for strength and stability.

 

Tips for Success:

• Accessibility: Squats can be bodyweight-only, assisted (using a wall or chair), or done with light weights.
• Break it Up: You do not need to do 50 at once; they can be broken into smaller sets (e.g., 10 reps, 5 times a day).
• Consistency: The challenge focuses on building a daily habit rather than intense, one-time exertion.
• Form: Focus on keeping knees slightly bent (not locked) and ensuring proper, comfortable motion to avoid pain. 

#PilatesForLife, #FindYourTribe, #MtPleasantPilatesStudio, #StrengthDoesNotJustHappen, #FlexibilityDoesNotJustHappen, #InspirationIsContagious,  #JustDoIt