Tony is one of the top fitness instructors in China, and he is also the personal trainer of Pan Shiyi, Gary Locke and other big coffees. Under his guidance, Mr. Pan not only completed the standard push-ups of 13 1 1, but also ran the whole marathon in Paris and new york. Tony's fitness program doesn't need any machinery, and it can be carried out anytime and anywhere.

If you want to change the outside, you must first change your heart. If you want to reshape your body and skin, you must first eliminate those negative and decadent thoughts from your life. The first core of sports is concentration. Only by calming down can we master many skills in fitness and do better.

The key to health is gratitude and meditation.

The key to health is gratitude. Gratitude and meditation can help you change your mind quickly! The first core of sports is concentration. Only by calming down can we master many skills in fitness and do better. The steps are as follows:

1. Close your eyes, put your hands gently on your chest and spend two minutes meditating on everything in your life that you are grateful for.

2. After two minutes, open your eyes and write a few words of gratitude in the prepared gratitude diary.

Before going to bed, do two things to express your gratitude: send a few short messages to the people you love; Write down what you will do the next morning and your gratitude to the people around you.