Foto: Anna Lukachuk

Less Is Not More: More Is More

Fit for Life – A Monthly Based Column with the Best Exercises of the Month

How many times have you missed your morning jog in order to sleep half an hour longer or skipped your gym day because “there was something more important to do”? I know, but; there you just got yourself a great punch of excuses, no exceptions. Where you reply: “Well, I needed to read for my exam, pick up my son from kindergarten or felt tired”, and then you continue: “None of these were excuses, I could have not done differently, I chose the only possible way there was”. Maybe that was true for that present moment; however, the problem is that you just got yourself convinced that “your dog ate your homework”.  The sad part is that when you believe it yourself, you are safe in your world that rolls how it always has, and you cannot do anything about it. Somehow, you just got a justification for self-deception.

Lazy days are nice. A big bowl of tasty ice cream, outdoor games with a group of friends or family, relaxation under the spring sun – without a doubt it is a superb way to spend a day; few days; an entire summer holiday? Those early nights when you can curl up next to you loved one after a long workday, pamper yourself with a mega bag of sweets and watch a few episodes of your favourite series from Netflix, because you have earned it. Maybe to leave a bit early from work or school to just go and have a coffee in your favourite cafeteria, with extra toppings and maybe a piece of cake, well, not every day your mom is visiting you, you have finished your project, or sun shines. Isn’t it ironic how there is always time for a treat…?

Look into a mirror. What do you see? Who is looking back to you? What is the first thing you focus on?

Can you see a smiling, happy person who is enjoying life fully with choices that has been done consciously? Can you see a perfect you as you are? Or is the one in the mirror someone you barely even recognize? What is wrong with that person?

From the bottom of my heart I hope that whoever looks back from that mirror is a person fully aware of the surrounding world, and moreover, the surrounding body and mind, its values, goals and positive feelings. However, if there is something that makes the face look unhappy, the first thing to make a difference, is to find out why. Look deep into the mirror. Find out the real concerns and assimilate them. Then, make an effort to fix them. Whether the questions were about the looks or the mind, there is an easy formula to solve it: Understanding+patience+dedication=results.

Illustration: Anna Lukachuk
Illustration: Anna Lukachuk

If there is a will, there is a way. Let’s say we don’t seem to get rid of the love handles and we have a will but there just doesn’t seem to be a way. There are few questions that should be asked from oneself: Despites the possible limitations, are you focused and working out meticulously? Do you demand enough from yourself? Do you pity yourself if there are others who are doing better than you are? Do you cheat, and worse, do you cheat yourself enough to get it justified by yourself?

Here are a few simple tips to share, being there, struggling with a cone of ice cream in the other hand and a summer vacation in bikinis in the back of a head. The effectiveness of your workout is not measured by the length of your exercise. It is measured by the quality of your exercise. An effective workout should be big on intensity and effort, not on time. Whatever you do, do it well and give 100%. If you like gym and free weights, do it, if you prefer group classes or a running on a treadmill, go for it. However, it is not indifferent how you do it. If you want the workout to get into your system and make a change, you should feel pretty spent after it. With a high intensity, there is no need to go longer than planned, nor is there any energy left to do so. Rather use 20 hard-core minutes to get yourself sore than waste two hours for nothing. Quality over quantity; add on weights, do a proper clean set of squats and you realise that there is no argument for a saying “less is more”. More is always more, and if you cannot feel it – then you are not doing it right.

Exercises of the Month:

With these ‘easy’ exercises, you have NO EXCUSES to skip your workout. These workouts are bodyweight-focused, there is no need for any special instructions or place, and they only take the time you use for them. Choose one, do it properly and the faster you are done, the better you did. The next one is for the next day. Keep track and see how fast you get better. Good luck!


1# 10 Rounds For Time (as fast as possible):

20 Push ups

20 Sit ups

20 Squats


2# For Time (against time, as fast as possible):

100 Push-ups

100 Sit-ups

100 Squats


3# For Time:

Run 400 meters 50 Squats

Run 400 meters 50 Push-ups

Run 400 meters 50 Sit-ups

Run 400 meters


4# AMRAP (as many rounds as possible) in 20 minutes:

10 Bench dips

10 Box jumps

10 Walking Lunges


5# For Time:

Burpees (50-150 – pick a number and go for it!)