HOW MUCH DO YOU WANT IT? 

And not as in "How badly do you want your ultimate goal / lose weight / get stronger / healthier?" And also not as in "Pull yourself together, because if you don't want this 100%, you'll never succeed" hidden between the lines.

Because in principle, there is never anything we want 100%, as ambivalence - wanting two opposite things at the same time - is one of the most natural human states there is. And it doesn't mean, as you might think, that you're not motivated enough to make a change. You're doubly motivated. Just in two different directions. So to make a change, it's enough that you just want one thing a little more than the other. But more on that another time.

It's easy to become so preoccupied with getting through all the 12-20-100 repetitions in your program that every single one of them becomes so sloppy that it has no effect.

DO YOU WORK WITH YOUR SLEEVES DOWN?

Ancient Slavic clothing was characterized by sleeves that went all the way down to the floor. Therefore, you had to roll up your sleeves to work. My Ukrainian grandmother calls this "working with your sleeves down," and I've had my fair share of reminders to roll up my sleeves before washing the dishes - otherwise, the results of my work would be so bad that my grandmother would have to wash the dishes all over again.

Take Kettlebell Swings, for example - a great exercise to time (the best pace to start with is 10 repetitions per 15 seconds), i.e., intervals. Start, for example, with 15 seconds of work and a 15-second break. You'll gain strength/explosiveness/circulation at the same time.

However, I often observe that when fatigue slowly starts to set in, the athlete rushes to finish the set, and from the outside, it almost looks like they are being compressed by the weight. Joints don't stretch properly, muscles don't fire properly, and focus disappears. All the while, time is ticking away, everything feels exhausting, and you're mentally moving on. The training benefit of such a session = is zero.

THE PERFECT KETTLEBELL REPETITION 

Next time you exercise, keep the following tips in mind. You'll instantly feel more energy in your workout, and time will fly by. And the mirror will soon surprise you positively.

• YOU control the bell/weight/body, it does NOT control you - you have to want every repetition, and it has to be at your own pace. Not at the pace of the bell and not at the pace of gravity.
• Stay focused on every single repetition. Not on whether you got the last one right, nor on what the next repetition should look like. How - it - feels - in - your - body - right - NOW.
• Crack walnuts with your glutes. No matter what exercise you do, you'll get stronger just by doing this.
• Imagine yourself tall - at the top of the exercise (and at the bottom, for that matter) - keep a long spine.

If you can't do the above steps, stop your workout immediately, no matter how many more repetitions or rounds you have left in your program.

And trust me, a few good repetitions will give you significantly better results than many random/loose/uncoordinated ones.