Do you need motivation? Here are some of the best accounts to get you through your workout.
Fitness motivation is important if you wish to develop the physique of your dreams. Social media has become a large part of everyone’s lives, and when it comes to fitness this is one of the primary ways for people to receive motivation.
Thousands of health conscious and fit men and women are on display showing that anything is possible, and some even provide advice and tips on how to succeed. Below are 10 Twitter and Instagram accounts that you should definitely consider following for tips, advice and fitness motivation.
1. (Twitter) Adam Bornstein – @BornFitness
Bornstein is a top fitness guru that knows what he is talking about. Hundreds of fitness professionals even seek his advice for tough situations, and Arnold Schwarzenegger even consulted his services when he was ready to enter the fitness industry again. He is a New York Times bestselling author that provides simple yet realistic approaches to nutrition and fitness.
2. (Twitter) FitBottomedGirl – @FitBottomedGirl
This twitter account was created to go along with their website, and provides plenty of valuable information on nutrition, fitness, workout gear and lots of other fitness related topics. Though the name seems to apply more towards women, the info is still great for men, too.
3. (Instagram) Two Bad Bodies – @twobadbodies
This is an interesting female duo that gives motivation to those who want to see that fitness isn’t all about just being serious and lifting dumbbells. They perform a lot of exercises that are cardio and circuit based without the use of free weights or any other types of gym equipment.
4. (Instagram) Shonda – @shonda1020
Shonda is another female that offers a twist to the whole aspect of fitness training, but this time it is with home bodyweight training while using items around the house. For example, she shows followers how to perform exercises on a stable chair to get a better workout.
5. (Twitter) Breaking Muscle – @BreakingMuscle
Breaking Muscle provides daily health and fitness articles that are useful and easy to follow. They also have plenty of different workout programs available for those seeking new training routines. This account is run by a group of fitness professionals with experience.
6. (Twitter) Zen to Fitness – @zentofitness
Zen to Fitness also provides daily articles covering the topics of health, fitness, nutrition and everything in between with little regard to fad diets that will disappear in the near future. This account is purely based off of factual info to keep you strong and healthy!
7. (Instagram) BJ Gaddour – @bjgaddour
Gaddour is actually the Fitness Director for Men’s Health, so that alone should tell you he kind of knows a thing or two about fitness. He is an established fitness author and is highly encouraging for people who want to perform bodyweight exercises.
8. (Instagram) Will Arrufat – @willsworkout
Arrufat is a certified personal trainer that focuses on providing exercises that truly work for anybody capable of physically training. He works with Nike by taking high intensity workouts and bringing them to the streets of NYC. He provides a lot of photos of clients that have been able to transform under his guidance.
9. (Twitter) Sarah Fit – @SarahDussault Dussault actually has a well-established training account on YouTube where she provides relevant videos on how to perform exercises and workout programs. Her Twitter account is great to follow because you get to see all the media she creates as opposed to just her blog or YouTube.
10. (Twitter) Jay Cardiello – @JayCardiello
With motivational posts, practical advice and a slice of his own personal brand of quirkiness, this is one trainer who can and will make you want to get fit ASAP! If he looks familiar, it’s probably because he’s been profiled in almost all the top fitness magazines and most recently was on ABC’s My Diet is Better Than Yours with his ‘No Diet Plan.’
All 10 of these social media accounts should be followed if you wish to have some extra fitness motivation for your training program. Who knows, they may even follow you back! In the end, they offer you so much valuable information on such a wide array of fitness topics that we doubt you’ll be able to stay on the couch for long.
Boost the strength in your back and core and build your best body!
The core and back are two parts of the body that are difficult to train. It’s not uncommon for back and core exercises to create pain and injury.
The core or trunk of your body consists of four abdominal muscles, the chest muscles, back, traps and the lower back muscles. Together, these muscles are responsible for keeping your body upright all day long and in a good posture. While this may not sound like a lot of work, these muscles need to stay in tip-top shape in order to maintain an upright posture. Let’s take a further look at the back and core in more detail.
When you think of the core muscles, you probably immediately think of the abs, and who can blame you? The abdominal muscles are the primary reason why many people flock to weight loss gimmicks and popular pieces of equipment that are intended to help you lose size around the waist.
While the gimmicks may work for a little time, there is no substitute for working the core in the correct way to strengthen and tone the core area. Here are four of the best exercises that you should be doing to strengthen and tone your core and back muscles.
1. Bridges. They are difficult, yet highly effective. Bridges are one of the best moves to work the abs, lower back, upper glutes and the upper back area. Holding bridges for about 30 seconds over two or three sets can be a great way to strengthen the core and back areas. To really kick it up a notch, you can even hold out a straightened leg to gain more benefit in the thighs and lower abs area. If you really want to push your limits, hold a 45-pound weight plate on your lap as your thrusting upwards.
2. Cat Curls. These are great for working the back and core. Cat curls (also known as cat and cow) help to mobilize the spine in ways that it does not normally receive stimulation during the course of an average day. Start off with about five each of the cat curls and hold each for about 5-10 seconds.
3. Push-Ups. This exercise is one of the best of all-time. If you grew up on this planet, you already have a baseline of knowledge on how to do one. Push-ups work your arms and shoulders, but are also ideal for working the back and core. When you lower into a push-up, your trapezius muscles need to work hard to stabilize the body. In addition, throughout the exercise, your body is tight and parallel to the floor. This will work your lower back, abs and chest. Before everyone discovered that planking was great for the core, smart trainers were telling people to keep their middles tight through their push-ups. Start out by doing sets of as many push-ups as you can. The average person should do two sets. If you are more experienced, you will want to do three sets.
4. Holding A Plank. The plank is one of the most used core exercises among personal trainers. The key to this exercise is not finding a “comfortable” spot and seeing how long you can hold it for. Instead, challenge yourself. Tighten up your abs, keep a straight and lengthened spine and really do your best to work while your in that position. You goal is to see how much fatigue you can create on your midsection.
Working your core and back muscles are important for your look, health and for preventing future injury. Focusing on this sort of muscle development at least two times per week is a great start for anyone who is brand new to working these areas. Take your time when you progress your core and back exercises and if you are looking for more of a challenge with these, do it slow and add in more reps, sets or time. However, be mindful that adding heavy weight will increase your risk of injury.
3 Abs Training Techniques You Need To Ditch And What To Replace Them With
Everyone wants that amazing six-pack to dazzle on the beach, in the pool, or just to feel great. To get that chiseled core, you’ve got to hit your abs with the best moves for optimal gains.
There are a lot of moves that work your core, but you have to be careful which ones you chose because some can cause more harm than good! Listed below are three abdominal exercises that you should consider changing up to improve your abs, look great and stay injury-free.
Stop Using Machines & Start Using Your Body
There are two specific problems with using a machine to work your abs.
First, machines are designed for the average person, meaning it may not be ideal for your body size if you are shorter or taller than the standard.
Second, when you use a machine to work your abs, you are likely to add as much weight as you can to get stronger. Your abdominal muscles don’t need heavy weights to get strengthened, so this means you only place your body at risk when you do this.
Rather than using a machine, consider working your abs on a Swiss or Bosu ball or even on a mat. Bodyweight exercises are ideal for your body and it will encourage you to keep good form.
Stop Focusing on Target Training & Start a Total Body Solution
Target training does not work. Sure, if you want to build your abs, you definitely need to train your core, but if you think that just training that particular muscle group will yield results, you’re dead wrong!
Your abs won’t show if you’re not less than 10 percent body fat (and some people won’t show even if they’re under 6 percent body fat). The key here is total body fitness in conjunction with target exercises.
Rather than spending hours doing abs work, make sure your cardio is on point and brace your abs in larger, total body lifts like squats, deadlifts and bench presses. Doing so will ensure you’ll see your abs and a much healthier reflection in the mirror.
Stop Doing Endless Sit-Ups; Start Doing Crunches
Sit-ups are a longtime favorite for many people and they can be effective. However, sit-ups have been known to cause lower back pain through excessive flexion in the spinal area.
In addition, sit-ups are inefficient for the abdominal area because once your spine reaches about 30 degrees, your hip flexors take over to complete the exercise.
Rather than spending your time on full sit-ups, consider performing crunches. Your crunches should only cause a 30-degree bend in your spine, which is sufficient to lift your shoulder blades off the floor. As long as your abdominal muscles tighten, you’ll find yourself benefiting from these.
With these simple swaps in your approach to training your abs, you’re sure to see results. Just remember that you can train your abs daily because they won’t suffer from any overtraining symptoms or hazards. But don’t just train abs.
Perform total body lifts, compound moves and make sure not to skip your cardio. If you do this and combine it with the proper nutrition and a health supplement plan like the offerings on this site, you’re sure to see the results you want!
If you’re looking for an exercise program that will help you lose weight while feeling more energized, then be sure to follow this simple pre-designed workout formula. Make sure to read this entire article as I’ll show you how to access my Evolution SIX workout routine – for free.
The very first thing you need to keep in mind when starting an exercise program to lose weigh is the activity itself. Exercise is not always fun, but it needs to at least be tolerable. If your program is more of a chore, then your less likely to stick to it.
Weight loss success is all about commitment and consistency.
Follow this exercise program for at least six weeks and you will begin to see results. You will lose weight. All you have to do is commit to the program.
If you’re a beginner or have been away from a consistent exercise program for a while now, then this section is especially important. Before starting your six week routine, bake sure to:
This is a six week program that is broken down into three phases. Each phase is only two weeks in duration and has a specific purpose.
Assuming you have spent sometime familiarizing yourself with a few exercises, it’s not time to get started. The goal of this first two week period has 3 parts.
You will perform two workout strategies during this phase. The majority of your workouts will be as follows:
Try to complete 5-6 workouts each week. You can reserve 1 or 2 of those workout days for lighter days where you would focus on performing 30 – 40 minutes of cardio. This is a good way to mix things up in the beginning so that you don’t overwork yourself.
Here’s where things will start to get interesting. You have by now built a strong foundation and are ready to pick things up a bit. During this 2 week period, your goal is to increase the intensity and tempo of your workouts.
Instead of a single circuit, you’ll now perform a mini circuit of only 3 exercises. Repeat this mini circuit 3 times as quickly (but stay safe) as possible. After completing all 3 round, then you can take a short break and move on to the next mini circuit of 3 different exercises. Put together a series of 3 – 4 mini circuits. Each mini circuit should contain an upper body exercise, a lower body exercise and and higher intensity cardio exercise like jumproping, sprinting or even speed jumping jacks.
This is it, your last two weeks in your exercise program to lose weight. You worked hard to get to this point, and now it’s time to finish strong. These last two weeks are going to have a slightly different schedule. You’re going to workout for 3 days consecutively and then take 1 day off to rest and recover. You’ll repeat this 4 times to end the last 2 weeks. Here’s what your workouts will look like…
Day 1: Perform a large circuit similar to the first 2 weeks but at a slightly higher intensity.
Day 2: Do your mini circuits on this day.
Day 3: Dedicate an entire workout to moderate / high intensity workout intervals. This workout does not need to be long, but should be challenging.
Your not done yet…
After completing this six week exercise program to lose weight, take a week or two off to evaluate your progress. Wait, don’t get too excited… I don’t mean take a week completely off. Instead, workout regularly at a moderate intensity.
during this “break” you’ll be mentally and physically prepping for the next six week program. that’s right, you get to do it again.
Here’s an important point to remember… All these efforts can go to waste if your nutritional program is not where it needs to be. If you are however eating right and working out regularly, there is one more thing you can do to really take advantage of this program and lose weight even faster. The Evolution SIX Fat Loss Formula is designed to help you lose weight during your exercise program.
We currently have a special offer on this formula. Click Here To Learn More.
Listen, there’s absolutely nothing wrong with adding tons of variety to your fitness routine, I actually recommend modifying your routine and introducing new exercises. As I’ve said before, change and modification is a must if you want to see results… just not at the sacrifice of those basic workouts and exercises that are responsible for creating build a strong foundation in fitness. There is a point where you have to go back to the basics.
Is it cool to do all sorts of dumbbell and balance ball acrobatics? Sure. Very impressive. But don’t lose sight of the fundamental workouts that have carried human fitness since the days of the Roman Gladiators.
This is especially important to understand today as we have access to so much fitness inspiration. You don’t have to look far to find amazing athletes performing never before seen workouts that quickly become a new training style. Workouts are getting complex, that’s great as we should constantly aim to challenge the body. Strive for better, introduce those challenging workouts; just not at the expense of those basic exercises that got you to that level.
It really comes down to one thing, results. Think about it this way, take a typical gym-rat that’s got an above average build but never seems to “get there” in terms of overall body conditioning.
They just never really reach their goals.
They hit a certain plateau, and while highly variable and muscularly engaging their method may be, it can only bring their physique to a certain level.
You know, that guy who’s at the gym 5 days a week and looks pretty good but for some reason his chest and muscles refuse to grow. Or the faithful gym-class-gal that hits all the metabolic conditioning and fit-dance classes, but never seems to get her thighs and waist to where she wants them to be.
Here’s a list of exercises that should be considered the core of your program. There are of course variations and progressions to each of these, but your core workouts should not be neglected.
Those are the fundamentals. Although sprinting is not for the beginner, the benefits and importance of this exercise are huge. Once you master those six workouts, then and only then should you add those advanced exercises that give a person bragging rights.
Truth is, mainstream fitness wherever you turn has removed itself from the 60-minute workout model and replaced with the “Smarter not Harder” approach.
And it’s backed by plenty of science and studies across the board, from first-person testimonials galore on fitness and exercise-based websites, to thick folders of clinical data.
The Sprinting Example
A sprinter gets a better metabolic and strength conditioning workout in a fraction of the time at average energy output levels. A powerlifter can completely demolish their upper body in a fraction of the set/rep count.
You can put yourself under tremendous pressure through manipulating body weight in less than 5 reps.
The Animalistic Reasoning
What the body gets used to produces no results. Once the musculature and nervous system adapt to a collective routine that’s it, no more strength, conditioning, and aesthetic growth.
It takes a shock to the system. One good shock can produce results that far outweigh months of mainstream gym routines. Simply because these shocks tell they body, “Hey you need to adapt to this or we could be in danger!”
Is “Changing it Up” Enough?
Does going from using the StairClimber to the treadmill count as a shock? Not for someone that’s fit unless they go straight to incline sprints out of nowhere. Then go back to the StairClimber but buy or borrow someone’s weight vest. Most of the time the things people do to “change things up” really aren’t providing a shock. They’re giving the body some variety in terms of movement, yes, but not an “OMG what was that?” shock.
Routine is the Enemy
Yes, you can create routines that force just about any kind of adaptation you desire, whether that’s a bikini model’s physique or a triathlete’s. Routine and repetition is calming, transfixing, and mesmerizing to the brain because it’s safe and predictable.
But, even those routines if you look closely continuously provide shocks to the system that stimulate the desired change: body fat reduction or muscle building.
Time is Irrelevant
So when you really dig down deep into the primal instincts that drive the human body to adapt, you see that time is completely irrelevant. Human beings for most of our evolution had to be ready to fight or flee at a moment’s notice. Quick bursts of massive stretch and adrenaline to escape or topple an enemy.
These days you can harness these instincts inside of 60 seconds, let alone an hour. Here’s some simple rules of thumb to follow when searching for system shock-worthy exercises:
• Gravitate to what you’re uncomfortable with or that which you tend to avoid. An easy example for guys and gals alike are overhand pullups. Obviously stay safe, and stay within safe boundaries, but definitely look to push yourself through adapting to movements and exercises you wince at.
• Focus on form first, add the shock later. So whatever it is, from power lifts to hardcore outdoor bootcamp-style stuff, focus on form and training your nervous system first. Then, and then only, add the shock value through dramatically increased weight, tension, and difficulty.
• Realize that almost all of the most difficult moves and exercises are body weight exercises. Yep. When was the last time you tried to do a perfect sitting V-into-handstand? Almost nothing in any gym can come close to competing with your own magnificent body with its 360 joints. And you can do these almost anywhere, safely, at anytime.
Looking for an intense workout that is quick and to the point? Our Evolution SIX workout plan comes free with the purchase of any of our quality nutritional supplements.
Instead of gulping down that military-grade coffee to get your mind and body into full-gear, hop out of bed and dramatically boost your metabolism through exercise instead!
You’ll burn tons more calories throughout the day and release a smorgasbord of beneficial neurochemicals like endorphins.
Here’s an easy morning workout we put together for you just so you can see how easy it is.
Basics: perform each of the 5 exercises in order as a full circuit. has 3 sets. There are no assigned rest periods. That’s up to you, but shoot to minimize as much rest as possible except between exercises.
Exercise 1: Kettlebell/Dumbbell Swings
This exercise is going to loosen up your entire body and get your blood pumping. You can use a Kettlebell or dumbbell and make sure you’re keeping your head UP and spine straight when you go down into squat position. Get low and stretch your glutes and thighs!
Exercise 2: Squat to Presses
Now that you’re warmed up, add some intensity to these squat presses. But make every one of them decisive, with intention and making use of a full range of motion. Squat low, keep the weight in-close, and then come up for a full-press. The ideal is not to stop at the top, then press, but to put your body through one continuous fluid motion throughout each set.
Exercise 3: Renegade “Touch” Pushups
Ideally you should have a set of dumbbells here, but you can do these at a slower tempo on your hands and they’ll be just as killer for the musculature and core. There’s three movements each rep, another full-body fluid motion: the pushup, bringing a dumbbell up to the chest, then bringing the corresponding knee up towards the elbow.
Exercise 4: Stationary Side Lunges w/ Frontal Raises
Okay, so from standing with two dumbbells at your sides, choose a leg and move it out to one side for a side-lunge. Simultaneously, as you step out, do a frontal raise so that when you’re fully into the lunge, your hands are almost touching. Then, immediately back up and repeat. This is hitting not just big muscles, but internal balance and stabilization mechanisms as well.
Exercise 5: Plank Triad
To finish off the circuit, hit your core with this 3 par plan sequence. If possible, work towards being able to do all three without adding any rest between sets for a full 90 seconds of planking.
• Part 1: Middle – 30 seconds
• Part 2: Left – 30 seconds
• Part 3: Right – 30 seconds
You’re Not Done Yet
After you go through this sequence 3 times, get out and do a short run around the neighborhood. The entire workout (including the run) won’t take more than 30 minutes. This sequence is perfect for those busy days where you’ll need the extra energy.
What’s great about these morning workouts is that you don’t have to feel guilty about not having time for your typical routine.
With that, get up, stay on your feet until you’re cooled down a bit then go take a shower and begin another wonderful day!
That’s right, all you need is a basic gym bench and your body and you’re set for this workout. Although…if you want, dumbbells would be a stellar addition and really kick up the intensity level.
The 8 Exercise Circuit
24 reps per exercise (for a total of 192 total!) with minimized rest from beginning to end. And by all means, if you breeze through the first circuit then go through it again, or even a third time. Great for conditioning, building core strength and enhancing body control. Enjoy!
Exercise #1: Leg lifts/Reverse Crunches
Lay down on the bench and make sure you’re entire spinal column is supported. Now, either grab the bench at your sides, or behind your head and do 24 leg lifts with your legs straight, or reverse crunches with your legs bench and knees together. Or, you could mix them up.
Exercise #2: Step Ups to Knee-Raise
Alternate legs for 12 each this set. Pick a foot to begin with, step up, find your balance and then bring the other knee up and forward into the air then step down. You can choose to hold the knee there a few second, or just make it one fluid motion.
Exercise #3: One-Leg Get-Ups
Again, alternate legs for 12 reps each this set. Sit down on the bench, pick a foot to stand up on, bring the other foot slightly off the ground, and get up using only that one foot. Then, come back down. This is a great way to condition for free-form one-leg squats.
Exercise #4: Decline Planks
Shooting for at least 24 second here, but feel free to go as long as you can without altogether sacrificing solid form. Get your feet up on the bench, keep them together, then get completely stretched out until your spine is flat and you’re upper body is resting on either your hands or elbows. If you need to modify, you can simply flip around and do an incline plank with your upper body on the bench.
Exercise #5: Knee-Ins
Sit at the end of the bench, or you could face sideways as well, extend your legs and then keeping them in the air begin to do 24 knee-ins.
Exercise #6: Dips
These are also pretty straightforward and effective and putting some strain on the core while focusing on the triceps. Perform dips on the bench with your entire body off to the side and your heels on the ground. Don’t let your butt touch down and maintain the tension throughout the set.
Exercise #7: Oblique Lifts
Do 12 on one side, then 12 on the other to spread out the tension across both obliques. Choose a side to begin with and place either your arm/elbow on the bench, or just your hand. Get into a full side-plank position with the other arm held out laterally and begin letting your body slightly dip up and down.
Exercise #8: Decline Pushups
Finish off with 24 decline bench pushups and you’re golden for this circuit. Make sure to keep your back straight!
I’ve been actively involved in the fitness industry since 1997 and I still personally train clients on a daily basis.
I have worked with hundreds of people and I have seen exactly what works and what does not.
At the end of the day, if you’re trying to change your physique, what works is proper nutrition. I’m sure you have heard the old saying…
You can’t out train a bad diet
Well, there’s a lot of truth behind that statement and most personal fitness trainers are afraid to admit it. Personal trainers are taught to put emphasis on exercise technique and programming. Of course exercise is important – i’m a fitness trainer and I preach the benefits of exercise all day.
Take a look at these key points in regards to exercise & nutrition:
Okay, so where does one start when it comes to cleaning up their nutritional habits?
Well, over the years, I have found that simply providing a list of meals or quality foods is not enough. We all have nutritional habits that we continue to go to.
I’m willing to bet that what you’ll eat this week is going to be very similar to what you ate last week and the week before. We all have our “go-to” meals.
What’s the most efficient way to substitute those meals for better choices?
It’s the simple process of elimination.
It’s the starting point that always works. Find those foods that might be problematic towards your fitness goals and eliminate them.
I come from a culture that is very big on food. I grew up eating red meats, cheeses, breads and dishes filled with flavor – and of course calories.
As an adult I realized two things.
I personally gave up red meat and minimized (almost eliminated) my cheese intake. Just red meat alone was HUGE for me. No more beef burgers and since pepperoni, sausage and meatballs are no longer an acceptable topping, no more pizza as well.
Since foods which I shouldn’t eat are no longer an option, I’m now naturally eating more of the food that I should be eating. Everything starts to fall into place once you eliminate certain foods.
So, what foods will you be eliminating?
To help get you started, here is a starter list of common foods that my personal training clients have eliminated (or at least minimized)
Obviously, the list can go on and on…
What are some foods that can be introduced aside from the traditional “more fruits, veggies and grilled chicken breast”
So, what are your going to eliminate or minimize? It’s not a rhetorical question… commit to it. reply in the comment box below…
Also, be sure to take a look at our quality nutritional supplements for even faster fitness results.
Like always, let me know if you have any questions or concerns regarding your fitness program.
Looking forward to helping you reach your fitness goals.
Even dedicated fitness nerds needs a little reminding once in a while. That said, below are the 8 most common things that you may be forgetting to do at the gym to keep moving onward and upward to/past your fitness goals. Enjoy!
If you’re not writing anything down, that means you’re winging it or using a half-ass plan. Don’t tell me you can effectively do everything in your head from day to day, week to week. Countless have tried, none have succeeded to get fabulous physiques without following a system. What’s yours look like?
Sure, you probably hit up the water fountain a couple times to take a breather but water really isn’t mentally included in your fitness regimen the way protein is. Bummer! Is it really THAT hard to invest in a water bottle? Come on folks…
If you exercise alone without a motivated friend, in a group setting, or with a trainer, you’re probably going to rest far more than you need to. It’s only natural. This is why working out with a buddy, investing in a trainer, and tossing in a couple fitness classes a week is so incredibly effective for just about everyone.
Maybe perfect is too strong of a word, but you get the point. Along with resting too much, the vast majority of Lone Ranger fitness lovers skimp on ideal form because they either don’t know exactly what it looks like, they don’t understand the full benefit, or they’re just not holding themselves accountable for it.
Don’t do a big set and then sit down. Don’t go through a metabolic gauntlet for 40-60 seconds then lean up against a rail. Walk around or do some hops or something to keep the momentum going and play it safe with your cardiovascular system.
This is a big one. Are you consistently challenging your body when you exercise? If not, then don’t complain about average results. Conditioning is all about harnessing the power of your body’s adaptive process. If you’ve reached a plateau in terms of weight, that’s fine, start branching out into performance goals, or experimenting with new fitness approaches.
Many of these blend together don’t they? Listen, there’s countless ways to exercise and hundreds upon hundreds of exercises to choose from. Yet, the average fitness lover is taking advantage of maybe 10 each week. No kidding!
These days the circuit-based approach is crazy-popular, along with functional fitness. Awesome! But, it’s pretty common to see people get stuck into this “light to medium weight only” mind frame and neglect strength training altogether. Everyone should incorporate working with heavier weights at least once a week.
How did you measure up? Chances are you’re not doing at least 3 of these things on a consistent basis. That’s okay. No worries. Now that you’re aware, you can put more attention on areas that need improvement and see much better results!