up ? This is THE stephane ANDRE !!! I heard Olivier
Roland’s tips and I learned some good stuff.
personal trainer who is in the gym where I’m training ask me how to
give courses online. But when he asked me this question, I noticed
that he didn’t believe it or maybe it wouldn’t work with him. In the
personal trainer business, there is part that is an intellectual
service. What I mean is that there is a part of this job, which is to
give people advice so they can improve.
All the skills that give advice can be turned into a product (information product). There is a huge challenge for personal trainers and service providers who trade their time for money. How to make more money (because there is a lot of competition) while a person can’t be in several places at the same time physically ?
trick is that instead of explaining the same thing to someone 1000
times, you write a book/ebook, you makes videos or your do an online
training program. With these supports, it allows you to save time on
repetitive tasks and automate a part of your income.
Some might think that this method doesn’t work with all types of service providers, but with the technologies evolution, it’s changing. We find online training program for salsa, golf, guitar, boxing, mma, auto mechanics, plumber, etc. do some research on Google or DuckDuckGo and see.
For example, you want to learn boxing. Traditionally, you have to go to a boxing club to learn and improve your technique with sparring. But you learn that there is an online boxing training program from Floyd Mayweather. In this training program, Floyd Mayweather shares his best tips and techniques to improves your boxing performance. Are you participating in this online training program or not? I think so, especially if you’re passionate about boxing.
you have the budget to participate in Floyd Mayweather’s online
boxing training program, you’ll be very motivated to do so. Even if
Floyd isn’t near you to correct your technique, he has clearly good
tips to share with your to improve your performance and your boxing
is why it’s important not to put barriers to explore new things, to
put in place innovative projects because it’s doing things that we
learn what works and what doesn’t work.
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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.
I think that’s already happened to you. Do you put so much pressure on yourself to reach a goal that you fail ? And that’s very frustrating when we do personal development. When we put too much pressure on ourselves, we have negative effects. The goal of personal development is to become a better version of ourselves by being happier throughout our lives.
There is a very instructive story between Buddha and one of his disciple. This disciple asks to Buddha this question : « When I meditate, sometimes I put to much pressure on myself and it doesn’t work, I’m too stressed. And sometimes when I don’t put this pressure on myself, I’m not focus enough and I’m almost sleeping. What should I do ? ». Here is Buddha’s answer : « To practice meditation, you have to be like a zither rope. So that the rope make the right note, it must be neither too tight nor too relaxed, it must be exactly in the right range. It’s the same for meditation, you have to be neither too tense nor too relaxed to meditate in the most efficient way ».
It’s funny because it’s the same principle with the guided meditation of Headspace . In several guided meditations, at a certain point, the person leading the meditation says : « From now on, you can let your mind do what it wants ». This allows you to relax yourself , to decompress to better concentrate later. But be careful, as Buddha said, if you don’t put pressure on yourself at all, you fall into the opposite extreme of laziness, lack of attention, and etc.
The answer is balance. It’s not easy to find the balance, but it’s very exciting to explore and experiment with it. Because it’s part of this trip that makes us better people.
It’s up to you experiment between : I’m too relaxed and I’m too stress. Seek the moment you progress to reach your goals and also where you enjoy life. Whenever you find the perfect tension, you’ll produce the perfect note.
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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.
To be successful, it’s really necessary to have the ability to ignore haters, especially on internet.
Beginners are unaware of the emotional impact that haters can create and it can also scare people who want to start their company online. When you develop your internet presence, avoid haters is impossible.
A hater is a person who feels the irresistible urge to send you a message by email, comment or tweet to tell you :
You’re the stupidest and ugliest person in the world
Your content is the most insignificant thing since the creation of the planet earth
That he/she hopes that you don’t make children to not spread the evil on the planet earth and that you die quickly
These 3 things are what say haters in general.
The truth is, you can’t avoid that. Select one of your favorite artists, athletes or actors, check out one of his/her video on Youtube and read the comments. You can see the quality’s level of comments and it makes people lose faith in humanity. And it’s not just haters, there are also people who tell a lot of bullshit and insult each other.
A hater is a person who is bored and has no purpose in life, so that person is trying to create trouble in your community and psychologically impact you in a negative way. Fortunately on social media, it’s possible to ban haters.
Don’t be afraid
I know many people who want to create a blog, a podcast or a Youtube channel but they’re afraid of having a bad buzz. I know a medical student who wants to create something to help students who are in 1st year of medical school but he still doesn’t do anything. This is the same situation as people who never drive because they are afraid of an accident or people who never take a plane.
It’s important to understand :
It’s extremely unlikely
Even if you have a bad buzz, you’ll survive
In any case, you will build a community that will support you.
When you look at the biggest bad buzz in history, it’s rare to see that the sales falls caused the bankruptcy of the company (or maybe you know a case I don’t know). Sometimes there are people who have been a bit traumatized by a bad buzz but in the majority of cases, there is little damage.
The best revenge you can have for haters is to have a good life. To be afraid of the haters that make you afraid to act, that you’re paralyzing, it’s showing to the world that it’s you who are leaving intimidated by something that is very unlikely to happen.
Haters are also called « Keyboard warrior » because generally haters allow themselves to make type of criticism about people on internet but they are unable to do in real life, face to face. They’re comfortable behind their keyboard because they suffer no consequence.
So don’t be intimidated by the keyboard warriors and what I recommend you to do, it’s to keep a bottle of champagne to celebrate your first hater. It’s important to know that having haters is a necessary step in your success. Having your first hater is a sign that you’re on the right track because you’re disturbing someone.
Among this ton of negative comments (95%), there are also critics who can help you improve. To identify these critics, you must ask yourself this question : « What is the intention of this criticism ? Do I feel that the person wants to help me ? ».
If you feel that the criticism of the person is to help you, you can analyze the criticism and see if you can do something that interest you. If not, you can ban the person. Unfortunately, you’ll see that the majority of critics are not made to help you.
Remember that about haters :
They’re a sign of your success. Everyone has haters, even the people you admire the most
They’re keyboard warriors. They say things that he/she doesn’t allow himself/herself to say in real life, face to face.
Keep a bottle of champagne for the day you’ll have yor first hater
To identify constructive criticism, ask yourself this question : « Is there a positive intention in this criticism to improve myself ? ».
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Managing your schedule helps limit stress and to do that, here’s what you can do :
Prevent an additional 10 to 20 minutes on your travel times.
Make a list of priority tasks to do and not to do.
Identify bad habits, tasks to eliminate and tasks to delegate.
Automatize a maximum of tasks.
Focus on taks that immediately bring visible results
Avoid to scatter you.
Stop these time consuming habits like reading your emails as soon as they arrive of watching your smartphone as soon as there is a notification. Tamagochi is a toy, not a lifestyle.
Do things in their time. Each task, even minimum, must be completed before moving on the next one. This method allows you to improve your concentration and the satisfaction of having completed a task is very motivating.
Pause during the day and cultivate your patience. In a situation where you have to wait, take the time to relax instead of sighing and complaining. For example in a queue for a counter, use that : Wait = relax and breathe deeply. Concentrate on yourself in a positive way and on the present moment.
Stress is often born from the fact that we don’t know what our interlocutors expect from us. We can’t read people’s minds, so don’t hesitate to ask clearly what people expect of you. Dare to ask questions and create a direct communication. Banish your ego and think that you aren’t absolutely right. You can also avoid sensitive topics.
Say « no ». If you can’t render a service someone asks you because you have no time or no resources or you don’t want to take additional responsibilities, then explain that to your interlocutor. Your interlocutors will understand the situation and you will find an arrangement. It’s better to say « no » from the start than to force yourself to keep your commitments. With this attitude, you will avoid being overwhelmed.
4th step – turn away or adapt and accept
Avoid the trigger elements of stress. Limit your contact with people who stress you. Be aware of your environment and control that. For example, use an alternative road to avoid traffic jams. Turn off TV to avoid listening to information that makes you anxious. If you did the analysis of 20% of sources that bring you 80% your stress, you know the people that you must see the minimum or eliminate them from your contacts.
Adjust yourself by being willing to compromise. Be assertive by adapting your requirements and avoiding perfectionism.
Reframe conflicts by analyzing the problem in a positive way. Look at good things and find benefits of the situation. Focus on positive elements.
Accept the trigger of stress and admit that you can’t control everything.
Looking for opportunities to improve yourself. Concentrate on what this stressful situation can teach you. Follow the principle of this quote : « What doesn’t kill you , make you stronger » and ask yourself these questions : « How can I get better with this experience ? What did I learn ? ».
Forgive. Accept that others make mistakes (because you also make mistakes) and try to evacuate any feeling of anger. When you free yourself from all this negative energy, it’s easy to resume your projects.
In summary « The greatest weapon against stress is our ability to choose one thought over another » as William James said.
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Sir Winston Churchill said : « Success is the ability to go from one failure to another with no loss of enthusiasm ».
I’m sure you’ve heard this quote . But there’s something that nobody told you about that quote. This thing is the « GRIT ».
The meaning of the word « grit » is : « passion and perseverance for a long-term goal ».
We discovered after several years of case studies that intelligence wasn’t the most important element to have success in school, at work and in life.
The most important element to be successful is grit and personality. It’s essential to have the courage to go through all the challenges and failures to find a new solution to achieve the goal.
Psychology Professor at University Of Pennsylvania, Angela Duckworth shows in her studies that :
« Smarter students actually had less grip that their peers who scored lower on an intelligence test. This finding suggests that, among the study participants – all students at an Ivy League School – people who are not as bring as their peers compensate by working harder and with more determination. And their effort pays off : The grittiest students – not the smartest ones – had the highest GPAs ».
« At the elite United States Military Academy, West Point, a cadet’s grit score was the best predictor of success in the rigorous summer training program known as « Beast Barracks ». Grit matter more than intelligence, leadership ability or physical fitness.
At the Scripps National Spelling Bee, the grittiest contestants were the most likely to advance to the finals – at least in part because they studied longer, not because they were smarter or were better spellers ».
These findings suggest that the achievementof difficult goals entails not only talent but also the sustained and focused application of talent over time.
There is also this article by Thomas Friedman in New York Times: Need a job ? Invent one .
In this article, there is a quote from Tony Wagner, Harvard Education Specialist : « Today, because knowledge is available on every Internet-connected device, what you know matters far less than what you can do with what you know ».
As you can see, it’s not the amount of information that is important to be successful but what you do with this information. It’s the same principle to have a healthy body. I know people who know a tremendous amount of information about how to lose weight and how to build muscle. But there is a problem, they’re all overweight and from year to year, they take on more weight and they need to take more medicines.
What is necessary is to use the information that you have every day. It’s useless to know all the answers and look for the perfect workout. Start with what you have now and day after day, you’ll improve your knowledge on the field.
How do I do
Here is my case. As you already know, I plan my workout program throughout the year to gradually increase the difficulty (periodization). I have failures (very often) and I adjust. Every week I search for small changes and tactics.
Tracking my workout helps me tremendously to adjust the difficulty without creating any injury. I use an application on my smartphone to track my workout, it’s Jefit.
I know that all my life is going to be like that. Learn more, have more failures and find new tactics to progress.
It’s true that says it like that, you think it’s boring but it’s very motivating to see progress made week after week. Small details are important to your body. Often the people around you don’t see you making progress. They don’t see that your body is changing but you know you have more strength and better health.
What looked annoying is actually motivating. I like to see small changes on my body because I know that the accumulation of small changes make a great transformation. It’s the same principle as a video game, the main character is gradually becoming stronger and stronger.
When I look my workout’s tracking over several months or several years, I see that I have done great transformation. The amount of weight lifted has increased and my endurance has increased.
When I check my workout’program of the day, I stop to day to myself : « It’s going to be painful today, oh no ! » but « Mmmh, it’s going to have a little new record today ! ».
That is why I began to « document » the evolution of my body. If you watch my videos every day, you’ll not see any difference but when you watch the videos I made 6 months or 1 year ago, you see that the differences are really visible. And it’s the same for you.
Build the grit
For several years I had several (one ton) failures and I searched to find small changes and new tactics to change my body little by little, week after week. I did all that to create « my new standard » and « my new identity » to have the best possible future in my life. All these small improvements on my body have developing more grit and perseverance.
Here is how to build your grit yourself :
Determine your new « identity ».
The more specific your new identity, the easier it will be to prove it to yourself. For example : « I’m the type of person who never miss a workout » and « I’m the type of person who always eats a healthy meal at lunch » and/or « I’m the type of person who works on his own business as soon as I have free time ».
To always have these identities in mind put post-it in several places in your house like on the calendar, the phone and the mirror of your bathroom. You can also have it in the wallpaper (lock screen) on your smartphone.
Have small victories every day to prove it to yourself and motivate you to do that
Follow your evolution and highlight your small victories to see that you are in the right direction. Make a daily challenge that takes you between 5 and 15 minutes. Once this challenge is successful, it’s a small victory in addition.
Increases the difficulty of your challenges every 30 days
For a month, for 30 days, you’ll have small victories. Once you have 30 small victories, make a party to celebrate these victories and increase the difficulty of your challenges for the next 30 days.
Attention, our will’s strength is limited so use all this will to build this new healthy habit.
When you have created you « new standard », it’s time to improve it.
Improve your « new standard » by making small adjustments. Make slow and steady progress to win. If you make drastic adjustments, you will have more failures than small victories and this will make you want to give up.
When you fail in something , be sure to fail differently next time
Failure doesn’t mean that you have a bad or a weak personality. It’s just mean that you didn’t have all the knowledge and experience to succeed. Learn and practice more on the field to continue towards the best.
It’s not important where you’re from, where you’re going that’s important.
I warn you already that this a path with more that 1 billion challenges but it’s the price to pay for a better lifestyle. To achieve the lifestyle of your dreams , you will create 1 billion versions of yourself, all better than the previous ones (it’s like an update).
The most important thing is that you shouldn’t let anyone tell you that you can’t accomplish anything in you life (this also includes you parents).
If you know you can do it, do it !
What is the little victory you have recently made, and what the next ?
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Squat is a movement that we make since baby, it’s a basic movement. But when I started to do squat with weight, I make mistakes and I’m going to talk about the classical mistakes we make when we’re newbies.
Put all the weight on your toes
You need to have your heels glued to the floor throughout squat. This is important for spreading your bodyweight and weights on the barbell.
You also distribute part of the weight on the balls of your feet but it’s not the total weight. You should be able to move your toes in all directions during the squat.
The total weight (your bodyweight + weight on the barbell) is divided between the ball of your fee and your heels.
Don’t squat down too low
Your squat should go down at least until your hips joint are below your knee (parallel).
Maybe you have a special training that asks you to make a lower squat, it’s up to you to see. But making a parallel squat is enough to work your muscles well.
When you do a partial squat , so you have a squat above the parallel, you’ll work more your quadriceps than your hamstrings, in addition you put a lot of stress on your knees. The more you squat down, the less pressure you put on your knee.
Very, very often, people make a connection between squat and knee problems. Unfortunately, it’s a negative myth, a lie that makes people afraid of squat. For exemple, a gym member saw me with my knee wrap and said : « Be careful when you squat, you’re going to hurt yourself ! ». But does he know that my knee wrap increase my squat’s performance by 5-10 % ? I don’t think so. Here are some interesting articles here and there .
The more you squat down, the more you work your glutes. But when we squat down, we have to go back up. And more we go down and more it’s harder to go up (strength and flexibility). The squat in parallel (your hips joints below your knee), it’s enough.
If you have trouble to squat down at the parallel, it could have several causes : little mobility to your ankles, to your hip flexor or your hamstrings ; weak glutes ; poor pelvic alignment (among many other things).
To do a good squat, you must have your knees aligned with your toes. As the body of every human being is unique, the position is slightly different from one person to another but your knees shouldn’t be too much outside or too much inside. Your knees are more or less in the center.
During the whole squat, you need to have your torso up and your shoulders back. This position allows you to have your spine in a « neutral » position. This avoids having your back in hyper extend and not having your shoulders rounded forward.
There are people (even personal trainers) who will tell you to look up or down. Let’s test it right away with an anatomical version.
When you look at the ceiling, your cervical spine is in an unsecured position and when you add weight, it becomes dangerous. Look at the ground is not better.
You need to have your head in a « neutral » position. To be able to do this, look straight in front of you. Focus on a point in front of you so that you’re able to hold a tennis ball between your chin and your torso.
Too much weight on heels and inside/outside of the feet
Often, when we’re beginners, we are so focused on putting the weight on the heels and having a good position with the knees we forget to keep the ball on the floor. You need to divide some of the total weight on the ball of the feet because it’s very difficult to keep the balance when all the weight is on your heels.
It’s the same for the inside or outside of your feet. As you put the total weight on your heels, you try to keep balance with the inside and outside of your feet. Keep the ball of your feet on the floor to distribute part of the total weight and it will be easier to keep the balance.
Don’t worry, I also had difficulties to do a squat with a good technique. I’ll explain to you something I used to learn the technique. Using a box or a bench is also useful for people who have knee problems and can no longer do bodyweight squat.
Using a box/bench is great for learning to squat down by distributing well the total weight between the ball of your feet and your heels rather than on your knees and toes.
Find a box/bench that allows you to be in parallel with your squat when you’re sitting on it.
The lower the box/bench is, the more it will help you to have stronger hips. If the box/bench is exactly parallel, it will help you to have stronger quadriceps. If you’re a squat beginner, don’t worry, a box/ bench at the right height for you to be in parallel or a little below when you squat down is perfect.
Let’s go to do bodyweigth squat. Put the box/bench behind you and do one step forward.
Inspire, throw your butt back, keeping your knees aligned with your toes and squat down until your sit completely on the box/bench. Keep your body contracted and control movement.
When you seated, don’t move and study your position. Is your back and core contracted ? Is the total weight distributed between the ball of your feet and heels ? Is your head in a neutral position ? Once you answered these questions, you can get up by using you hips up. Don’t shift the weight forwards on your toes to help you get up. Use your heels, keep your shoulders back with your chest up and keep your knees aligned with your toes.
After some sets, you’ll understand how to better use your body and you’ll be able to make the movement in a fluid way.
You’ll know when you’re doing a good squat. This is when you’re in the low position of squat and when you get up, you don’t swing forward but you put the weight on your heels.
Long life to squat
Squat is cool
Ok, the majority of people say that squat is bad for knees but the truth is that it’s the safest movement and one of the best to improve your knees health (when the squat is done with a good technique). This help to strengthen your knees, improve your stability and reduce the risk of injury. This is valid for people over 60 years old.
If you already have a knee problem or have pain with squat and think your do squat with a good technique, you need to see a doctor or a physical therapist to check your knees.
What are your difficulties when you try squat ?
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Here is how I worked, a few year ago. I had a project that I really wanted to do and I thought to myself : « When I come back home tonight after eating, I work on it ». And after eating, I preferred to play video games or watch a TV show until sleep. I think that situation has already happened to you.
Regret is a poison
Now I realize that if I had done these projects, I would have had more fulfilling lifestyle, I would have leaned to manage my money earlier and I would have interesting contacts earlier. Maybe I wouldn’t have had it all earlier but in any case a part, that’s for sure.
Discipline and productivity are important skills to create and evolve a project. I did project but these weren’t my most ambitions projects. These weren’t projects with big risks, so I dissatisfied inside of me. The problem is that all this insatisfaction transformed into frustration.
There are a lot of things I wanted to do in theory and that I never did.
As you know on my blog, I mainly talk about fitness/bodybuilding and I notice that many people enroll in a gym with a 3 months subscription and go to the gym only 2 times. This is a classic case.
Know that there is a solution because before I had very little discipline and productivity and now it’s improving more and more.
Track you progress
To have more discipline and productivity, you need to make sure that this is a long-term goal. This requires several years to have concrete results like for sport. We would like to have results right away but the best things take time because it’s an exploration in yourself.
This is not going to be Disneyland every day because there are times when you’re going to tell yourself you’re not going get there. That’s why you need to keep track of your results. It’s interesting to note why you’re less motivated to continue your project to better understand yourself. You’ll read books on personal development, follow training, meet people who have the same goal as you. With this methods you’ll build your own toolbox to improve your discipline and your productivity.
What is cool when we keep track of our results is that we can see our evolution from month to month, year by year. It’s funny to see your results 2 years ago to really realize your progress.
Increase your success
To find a way to improve my discipline and productivity, I read on internet that enrolling in a group of people who shared the same goals as me could be extremely motivating. So I looked for websites and Facebook’s groups. What is interesting in groups is that every week a person offers a challenge. Then everybody share their results and everyone shares their impressions.
It’s also possible that you find a person in your entourage who has the same goal as you. I find it really cool to put people around you into groups because the more people there are the greater the motivation.
You see, the fact of telling everyone that you are challenging, force you to be disciplined and productive to complete the project. And there were always funny punishments for people who didn’t show their project. And little by little, you improve and often you have proposals to make competitions.
I used to do this for sport at first but this concept is used in all fields such writing, photography, dancing (I like dance salsa), cooking, etc. And in all these field there are competitions several times in the year. Here is an example that astonished me, watch the paper airplane world championship .
No need to be a shaolin monk
By tracking your results, you’ll find ways to boost your will without it being painful. You know, you don’t have to work to have the discipline’s level of a Shaolin monk, you just need to have a discipline’s level that allows you to make your projects a reality.
Several scientific studies have made an important discovery in order to better understand human beings. This is because the will is an element that trains as a muscle to develop. Which means that to develop your discipline, you have to train it like a muscle and it doesn’t happen overnight.