“The rhythm of daily action aligned with your goals creates the momentum that separates dreamers from super-achievers.”
I love momentum.
Seriously, momentum is a beautiful thing. Momentum enables you the ability to start thinking clearly, see that your goals are reachable and it gives you a sense of purpose, power and direction.
By building momentum, you are creating a world in which you are more productive, more effective and more efficient. Momentum helps you get over the initial ‘hurdle’ of not being able to start something. Momentum helps build positive thinking and energy to help you progress towards your goals. Momentum gives you belief that you can achieve what it is that you want to achieve.Advertising
Did I say that I love momentum? And you should too!
Over the years through working on a number of projects and dealing with a wide range of people, I have learned that there are simply 3 key strategies for building momentum in life. Let’s explore.
1. Just do it
Nike has one of the best slogans ever: “Just do it”. This is THE best method for building momentum in life. Whatever it is that you want to do, whether it is starting that project that you have been putting off, perhaps it’s going to the gym to help you lose that 10 pounds, perhaps it’s writing the first paragraph of your next novel. Whatever it is, the best way to build momentum is to simply take action and just do it!
By taking action, you start to focus your time and energy on the things that matter most. It may feel uneasy at first, but the more time and energy you put into doing it the more comfortable you will start to become with it. Over time, the momentum builds and it feeds upon itself. The more you can ‘just do it’, the more and more momentum you will build, the more comfortable you will be with doing that activity or task and the more productive and effective you will be – always closer to reaching your end goal.Advertising
2. Schedule it
Perhaps you can’t do it right now. In fact, of course you can’t do it right now… you’re reading this! But what you can do is schedule some time to do that thing that you have been putting off. Even better, make it a routine.
If you have been putting off going to the gym, schedule it in now. And stick to it. If you have trouble sticking to your schedule and not having the discipline to take action, think of your longer-term goals. Why exactly do you want to go to the gym? How would your life look and feel when you lose the 10 pounds that you want to lose? If this is not enough, don’t be afraid to reward yourself. Reward yourself after each action that you take.
To build momentum, it’s also no good just making an activity a ‘once-off’.
DO IT EVERYDAY.Advertising
Yes, seriously, do it every day. One of the best ways for building momentum is to schedule 30 minutes every day where you will be dedicated to what it is that you want to achieve. Before you know it, after one week you would have been productive for 3.5 hours! It all adds up. Making it a routine will help embed it as a habit and help it become part of your life.
3. Learn about it
So, maybe you don’t want to do exactly what it is that you should be doing. No worries. What you can do to start building momentum is to learn about what it is that you should be doing.
For example, if you are struggling to get to the gym, pick up a health and fitness magazine and read up on the different exercises that you can undertake at the gym. Learn about the different programs that you can complete or the different classes that you can take part in.
Perhaps you’re struggling to write the first paragraph of your next novel. Take some time out to learn about the topic that you want to be writing about. Pick up the phone and talk to someone about it. Browse a website that describes how to write a novel. Whatever it is, you can learn something about the task which will help you build momentum.Advertising
Learning about the activity that you want to pursue creates neural pathways in your brain that helps you build the confidence and knowledge to be able to do what it is that you want to do.
Momentum IS beautiful.
If you want to achieve more in life, be more successful, be more productive, effective and efficient, then you need to consider the 3 key strategies for building momentum.
What strategies have you found useful for building momentum in your life?
Featured photo credit: A woman traceur dropping from a height at speed via Shutterstock
Last Updated on August 15, 2018
7 Amazing Things That Will Happen When You Do Plank Every Day
Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.
Why is it important to train up our core strength?
There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.
This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.
Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.
In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.
One Exercise, multiple benefits
There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.
By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.
When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.
Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.
In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.
What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.
What will happen when you start doing planks every day
1. You’ll improve core definition and performance:
Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:
- Transverse abdominis: increased ability to lift heavier weights.
- Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
- Oblique muscles: improved capacity for stable side-bending and waist-twisting
- Glutes: a supported back and a strong, shapely booty.
2. You’ll decrease your risk of injury in the back and spinal column
Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.
Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.
3. You’ll experience an increased boost to your overall metabolism
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).
4. You’ll significantly improve your posture
Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .
A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.
A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.
On top of everything, someone with good posture looks better, healthier, and more confident.
5. You’ll improve overall balance
Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!- but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.
6. You’ll become more flexible than ever before
Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.
7. You’ll witness mental benefits
Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.
How to hold a plank position
- Get into pushup position on the floor.
- Now bend your elbows 90 degrees and rest your weight on your forearms.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
Watch the video if you have any doubt!
Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:
How to improve your plank time gradually
- Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
- Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
- Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.
Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.
Who Should Be Cautious Doing The Plank?
You need to be cautious doing Planking exercises if any of these risks apply to you:
- After prolapse surgery
- Pelvic pain conditions
- Weak or poorly functioning pelvic floor muscles
- Previous childbirth
Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.