Improve Discipline


I watched an Olivier Roland’s video  and I learned good stuff.

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

track 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

increase 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

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.

Here are resources, this article. Kelly McGonigal’s book « The Willpower instinct ». Viktor E. Frankl’s book «  Man’s search to meaning »  on attitude and discipline in the worst circumstances.

Share this article if you think it can help someone you know. Thank you.


Improve Sales

improve sales

I watched an Olivier Roland’s video  and there good stuff.

We will see a simple way and efficient to boost your company. Better than contact cold client by phone or emails.

Think about this. Contact companies that already have your customers and don’t compete with you. You offer them a partnership with you to increase sales.

Study case

case study

A personal trainer who just start his business had difficult to find clients. The tips is to find companies that have the same type of client but they’re not competitors to make partnerships.

This personal trainer spend 2 hours to identify his client types.

The client type majority of the personal trainer was a woman, 30-40 years old with an university degree who doesn’t have time to make play sports, who doesn’t have the discipline to do it and who need someone who comes home for motivation and training.

Now, which companies have the same client type ? After having searched, the personnal trainer found it, it’s estheticians, beauty institutes, etc.

So the personal trainer went to see estheticians and beauty institutes and say them : « Your clients come here to be more beautiful and have a better look. Me, I can help them to have a better better physique, better health and be more happy ».

One week later, he had more clients that he could handle. This was a quick start.


how to

You have several ways to do this. First, you determine your client type. If you don’t have your business yet, you can make your client type’s hypothesis to start and adjusting after. It’s important, everything is based ont the client type.

Then you identify companies that have the same client type as you.

And action ! You will offer several things to these companies :

  • You can leave them your visit cards, flyers, etc.

  • You can ask them to actively promote your services with a commission

  • You can offer something for free to their clients as a free eBook « 7 tips to…. » in exchange of customers emails to send them the eBook.

There are other ways of making partnerships but they are good to start. There are people who will be afraid to do this but it’s worth for your company.

What is your client type ? Which companies have the same client type as you ?


How To Build An Ideal Female Body (Part 2)

 ideal woman body

D) More is less? Or Less Is More? Oh, Go Faster


There are several factors to modify a workout, the most common are workout frequency, sets, reps, volume of work and weight. But there is a variable we don’t hear about.

I mean the training density. The density can be described as the total of work you do in a specific period, do more in less time.

Do more work in less time has many benefits: increase % of lost fat, increase strength and more toned skin.

The easiest way to increase density is to reduce rest periods. If normally you take 45 seconds of rest between your sets, you reduced to 35 or less.

Another way to increase density is based on TIME rather than REPS. If you make lateral raise, you make the most of reps as you can for 30 seconds. And in the next set, you try to beat your record. Increase speed but keeps a good exercice’s form.

You will become firmer, sexier and leaner, faster

E) Focus On Your Assets

squat butt

Oooops, I like when girls have a beautiful butt, well-formed, athletic butt. I’m honest and as I write an article to help women to have a sexy body, well, for me nothing is sexier than a beautiful backside. So let’s talk about the butt or rather train the butt.

You already know the 2 best exercises for your glutes: squat and lunge. Now I’ll tell you how to do them more efficiently.

When you squat, put the position of your feet the widest possible as a sumo. This work more on the glutes.

For lunges, GO BACK, no forward.

Lunges forward putting more pressure, more stress on quadriceps at the base of the knee (the vastus medialus), it’s rather an eccentric pressure. Look, when you do a lunge, your leg “take” the weight of your entire body and stop/absorbs a while. By this way the knee muscles do the majority of the work.

But, when you do lunge backwards, your glutes are working more and the section of quadriceps along the femur (rectus femoris) work better.

With that, you’ll develop strong and powerful legs without being “disturbed” to have too big quadriceps.

F) Being A Venus

be a venus

To have a physique that is attractive to the opposite sex, it’s important to understand certain dimension of the body that are visually important.

Our ancestors unconsciously validated desirable traits such as maternity, productivity and fertility corresponding to physical attributes. Some physical traits are what we call mating qualifiers, which means that from an evolutionary point of view, these traits are attractive to members of the opposite sex because of what they imply.

A man with broad shoulders projects an image of strength in our subconscious, a woman with a narrow waist and shapely hips projects the image of a woman who built her body in a way that implies fertility.

For example, the standard today is Marilyn Monroe and it can be compared to the beauty of the modern female celebrities.

The reason is the Golden Ratio is based on the comparison: hips-shoulders and the comparison: hips-waist. With women, we want athletic shoulders, a small waist and BOOM sexy hips.

Marilyn had a “perfect” ratio : 36-24-36, our current standard are more flexible 34.5-23-34.5. The common point with these figures is the ratio of the waist, hips and shoulders (ratio => 1: 1.5).

This means, focus to build strong and sexy shoulders with push press and lateral raise. Don’t worry to make a smaller butt, do multi-joint movement. It will improve its shape.

Now that you have these 6 tips to be sexy, be sexy !