5 Easy Ways to Gain The Self-Discipline to Reach Your Goals

There are many important qualities that contribute to a person’s achievements and happiness, but there is only one that brings sustainable, long-term success in all aspects of life: self-discipline. In health and fitness world, self-discipline can be somewhat challenging, but it's well worth the effort. It will lead you to a better and healthier lifestyle.

To improve your own self-discipline, test out these 5 easy ways for gaining better control. This regimen will help you to establish good habits, break bad ones, and improve your control by making simple changes to your everyday routine. Give it a shot. Your happiness will thank you.

1. Set Your Goal and Establish a Clear Plan

Figure out exactly what you hope to accomplish. Make sure that your goal is specific, measurable, action-oriented, realistic, and time-bound to increase your chances of success. Once you have your goal, plan out the process of how to achieve it. Whether you want to increase good habits – like exercising more often, or you want to eliminate bad habits – like watching too much TV.

Gift: "Set your goal each day and go for it!"

2. Remove Temptation

Removing all temptations and distractions from your environment is a crucial first step when working to improve your self-discipline. If you are hungry during the day, try having healthier snacks; kale chips, juice, coconut drink, or nuts. If you are tempted to have a cocktail on a night out with friends, try having a glass of red wine instead or change your happy hour plan into coming to Absolute Cycle instead.

Fay: "Don't focus on what you can't have... Focus on adding healthier foods that you are choosing to have instead."

Mimi: "I tend to remove myself from temptation because fat lasts longer than the flavor!"

3. Practice Tolerating Emotional Discomfort 

One of the reasons we don’t have self-discipline is because we run from the hard, uncomfortable things. We would rather do the easy, comfortable, familiar things. So instead of facing challenges, we run to distractions: junk food, alcohol, sitting on a sofa, wasting time on a social media. This running from discomfort is ruining our lives.

What you can tell yourself is that you’re done running. You are going to push into discomfort, one step at a  time, and get better at being uncomfortable. One small task at a time, push yourself into discomfort. See how it feels. See that it’s not the end of the world and trust me, great things happen outside of your comfort zone.

Justin: "Every effort counts"

4. Stop procrastinating, Start today!

We hear it all the time from our friends or even from yourself, “I will start working out tomorrow!” or “I know how to lose weight, I just need some motivation.” Self-discipline is about taking action. Start forming good habits by getting started - as our instructor, Justin says "Every effort counts". Also, give yourself a realistic timeline for cutting back on the bad habit. Go two days without consuming bad carbs or excess sugar, give yourself a day off, and try three days next time. Don’t wait, Now is the time!

Pearl: "21 is the magic number. I set a goal and aim to do it every day for at least 21 days until it becomes a habit."

5. Visualize the Long-Term Rewards

You’ll be less likely to cave into temptation when you focus on the long-term gain. Giving in to today’s temptations may make you feel happy now, but long-term happiness and contentment require you to forgo immediate satisfaction. Visualize yourself meeting your goals and reaping the rewards that you’ll gain by practicing self-discipline on a daily basis.


Questions or comments? please email us HERE


JUSTIN's Birthday Ride

Justin's Birthday Ride

Pound the Alarm!! It's Justin's "Holy Trinity" birthday ride ????- Nicki Minaj vs. Beyonce vs. Rihanna. Come be Crazy in Love together. It'll be a blast. Reserve your bike NOW!

9.15AM, 11.15AM on AUG 20th, 2017 @Amarin

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Kings & Queens of POP theme ride

Kings & Queens of Pop Theme Ride

Are you ready to start July off with pop hits? Join the Kings and Queens of Pop Theme Ride led by Katie and Ciara. Book it now and get ready to sweat it out to all your favorite pop hits!

7.15PM on JULY 4, 2017 @Amarin, led by Katie


6.15PM on JULY 6, 2017 @theCOMMONs, led by Ciara

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CIARA's Birthday Ride

Ciara's Birthday Ride

Attention Team! It's Ciara's birthday ride tomorrow and Friday! Come celebrate her with your badass ride. Smiles are required!

6.30PM on OCT 5th, 2017 @theCOMMONs


6.30PM on OCT 6th, 2017 @Amarin

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LADIES NIGHT

Ladies Night Ride

Girls just wanna have fun but that doesn’t mean boys aren’t welcome! Join Lindsey and Ploy as they take on LADIES NIGHT. Make it a healthy night out to remember at Amarin and Commons studio!

6.30PM on SEP 19, 2017 @theCOMMONs, led by Lindsey


7.30PM on SEP 26, 2017 @Amarin, led by Ploy

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Does More Sweat mean a Better Workout?

The sweatiest workouts can feel like the hardest workouts. When we push hard for our exercise, our muscles can feel like they're on fire and if we're not sweaty, we would feel like we’re not doing it right. But is that true?...well, not exactly. How much you sweat doesn’t necessarily correlate with how intense your workout is or how many calories you burn.

How do we sweat?

When your body temperature rises, your eccrine glands secrete sweat, and the evaporation of moisture from your skin helps you cool off. Of course, sweating can occur for other reasons, such as stress or fear. Final examination, public speaking or even an awkward first date.

What are the factors?

There are many factors, including gender (men tend to sweat more than women) and age (younger people sweat more than older people), as well as genetics, temperature, and humidity. Weight plays a role as well: Larger people tend to sweat more because their bodies generate more heat.

Another contributor is fitness level. Surprisingly, fit people tend to sweat more than those who are less fit. Research suggests that as your fitness level improves, your body’s heat-regulating system kicks in sooner, cooling you down faster and allowing you to work harder, which translates to a lot more sweat!

And don’t be misled by the loss of a few pounds after an intense workout. This is simply water weight you gain back when you rehydrate and doesn't necessarily mean you’ve burned lots of calories.

On the flip side, don’t assume a less sweaty workout means you aren’t working hard enough or burning enough calories. It could be that your sweat is evaporating quickly, because you’re exercising in air-conditioning, near a fan, or outdoors on a windy day.

The Bottom Line

Sweat is not a sign of intensity. Perspiration rate is personal and highly affected by other factors such as fitness level, heat, humidity, weight, and even age and gender. No matter how much you sweat, be sure to drink enough water to replace the water you lose.


Source: Greatist, CNN Health News

Have questions or comments? Email us HERE!


What are Energy Balls and what are the benefits?

"Energy balls are pretty much the perfect snack."

Energy balls have a satiating combination of protein, good carbs, healthy fats, and high in fiber. Each ball offers you between 100-250 calories depending on the ingredients. Also, energy balls are portable, so they are the perfect healthy on-the-go snack before or after your workout!

What are the benefits of energy balls?

They are full with nutrients, made with super food and whole food, high in protein, healthy carbs, fats, and fiber, which helps build lean muscle mass, boost energy and aid weight maintenance. Essentially, they are simply the guilt-free, energy hit and the perfect snack!

When is the best time to eat energy balls?

Pre-gym: Have a bite before your workout for maximum and sustained energy.
Post-gym: After exercise, your muscles are like sponges. Energy balls contain protein and other important nutrients that will help to repair and replenish your post-workout body.
Between meals: Snacking can be dangerous sometimes, so make sure you have a healthy snack near you like the energy balls - they can help you conquer the hunger with guilt-free.
3 PM: When you are tired and stressed it’s easy to go climbing the walls in search of a sugar hit! Keep these babies on hand and you’ll satisfy any craving with a nourishing snack!

How many balls you should be consuming per day?

“Everything in moderation.”, says Oscar Wilde. Too much of anything is never good for your body, so make sure you don’t overeat energy balls even though it’s healthy but some recipes can have high calories. So if you over-consume them, you might end up having too many calories in a day with no realization.

 

Read on for a mixture of our favourite healthy and tasty recipe that will help you energized before/after your workout.

Chia Banana Oat Cookies Balls (102 kcal/ball)

  • Banana
  • Chia seed
  • Oat
  • Almond
  • Chocolate chip
  • Coconut flake

Pumpkin Spice Energy Bites (106 kcal/ball)

  • Pumpkin
  • Walnut
  • Date
  • Peanut
  • Almond
  • Raisin
  • Cinnamon

Matcha Chia (96 kcal/ball)

  • Green tea powder
  • Chia seed
  • Cashew nut
  • Coconut oil
  • Coconut flake

Acai Superfood Bite (85 kcal/ball)

  • Acai powder
  • Almond
  • Date
  • Coconut oil
  • Coconut flake

Guarana (104 kcal/ball)

  • Guarana powder
  • Date
  • Peanut butter
  • Chia seed
  • Coconut flake

Questions or comments? please email us HERE Looking for healthy & tasty energy balls? Check out our kitchen, Absolute Fit Food


Hip Hop Thursday Ride By Gift

Hip Hop Thursday Ride

Are you looking for a Hip Hop night? Absolute Cycle is here for you. Let’s tap it back through your Thursday night with Gift as she brings together all the Hip Hop and underground hits in the room.

SEP 14th, 2017

7.30 PM

Amarin

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How Mimi & Zuzi made it to the podium at Absolute Cycle

Today we got a chance to talk with Mimi and Zuzi, our Rockstar sister instructors at Absolute Cycle. They both share an inspiring story about their journey to the podium.

Mimi: My journey to Absolute Cycle didn’t come from my interest in the first place. I tried RPM and normal spin classes before, but I didn’t fall in love with it. When I saw Absolute You introduce Rhythm Cycling, I wasn’t sure what it was exactly, but I gave it a try because I trust the brand. My first class was with Dan at theCOMMONs. It was really tough for me as I didn’t have much cardio endurance, but when Dan started the moves, the dancing on the bike, the loud music and the amazing lighting, all I could think was...

“Yes, This is what I’m looking for!”

I walked out of the room with a big smile, ready for the next class. I kept going back for more. Eventually, I got the rhythm in every pedal stroke. Then, in March 2017, I auditioned to be an Absolute Cycle instructor and it was the best decision I ever made.


My background was typical. I used to hate working out. My previous career was a normal office job. When I worked in the office, my weight went up dramatically...During the first year, I gained 5 kg, then the next year I gained another 8 kg. It reached the point where I felt like “OK, I need to do something about this.” So I started adjusting my diet, eating cleaner and healthier. I did that for about a year, just focusing on my diet. After around 6 months, I had dropped approximately 8 kg and then my weight stabilized. I woke up one day and thought that I need to do something else to transform my body. So, I decided to do yoga here at Absolute You. My ex-boss was actually the one who recommended it. He was an Absolute You customer from the very beginning, so I trusted him! I enjoyed yoga at the time but I still wanted to explore more of what Absolute You had to offer.

Being an instructor is another level - we have to be a rider, an instructor, an entertainer, and definitely an inspiration. The training is 5 hours per day, 5 days a week, I learnt a lot - we made new friends and we had fun together. There has never been a day that I wanted to give up. Every day I worked to improve more and more. It’s not easy - but the hard work doesn’t feel as hard when you get to do something that you love and feel passionate about.

Zuzi: I used to hate working out just like Mimi. My previous company had a fitness club membership benefit but I never used it. I tried going to the park to run but ended up just walking around. Exercise and I were like garlic and vampires!

My sister has always been my motivation, she pushed and dragged me to sweat with her at Absolute Cycle. However, my first class at Absolute Cycle didn’t go so well...I fell off the bike! I was really focused as I wanted to get all the moves right like other riders in the room but I guess I didn’t have good balance. After class, I said to myself that I’m not coming back again, it was so tiring. But what doesn’t kill you makes you stronger! Mimi dragged me back to the class until I got addicted to it. One day, she said to me that she wanted to quit her job and becoming an Absolute Cycle instructor. At that time, I was a global customer service at a big corporate firm. All of my colleagues said that I’m too energetic and lively to do an office job. Seeing my sister following her passion is really inspiring. I love music and dancing as much as she does, so it didn’t take me long to decide to give up my job too and join my sister.

I recently started teaching and I can honestly say this is the best job I’ve ever had. The best moment of every class is when the riders come to share their experience afterwards. Now my time is more flexible, I get to do whatever makes me happy and most importantly I get to spend more time with my family. I could never be more thankful for this opportunity that Absolute Cycle had given me.


Want to be a part of Absolute Cycle family? Applications now open, sign up HERE


Hip Hop Thursday Ride By Fay

Hip Hop Thursday Ride

Are you looking for a Hip Hop night? Absolute Cycle is here for you. Let’s tap it back through your Thursday night with Fay as she brings together all the Hip Hop and underground hits in the room.

SEP 21st, 2017

06:30 PM

TheCommons

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