Power is useful in many contexts- a punch, a kick, running fast, hitting someone in football, a golf swing, or carrying something heavy up a stairway each utilize a high amount of power.  It's good to be powerful.

Power = Force x Velocity

To increase your power, you must increase force or velocity, or both. In simple terms, you must become stronger and / or faster and preferably both, in order to become more powerful.

How do you become stronger and faster? Lift heavier weights and do plyometrics.  Plyometrics are conditioning drills which load your muscles prior to a quick contraction. Some examples of plyometrics would be clapping push-ups, medicine ball throws, or box jumps.

This video of Russian pole vaulter Yelena Isinbayeva is a great example of a powerful athlete.

Building power is an essential part of any conditioning program.

Read next: Balance is Crucial

1) An Idea pops into your head- wow! could I do that?

2) You Evaluate the goal- is it worth it?

3) Establish the goal- write it down

4) Write a detailed plan -what, when, where, how, why

5) Commit- no going back

6) Prioritize and Eliminate Distractions- learn to say no and to change

7) Delay Gratification- patience, self-discipline, focus, sacrifice

8) Achieve Goal- finish

9) Not optional: Celebrate

“No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were: any man's death diminishes me, because I am involved in mankind, and therefore never send to know for whom the bells tolls; it tolls for thee.”
― John Donne, No Man Is An Island


Read next: The 12 Principles of Fitness

Poor posture tightens some muscles and loosens others, creating "energy leaks", joint deteriation, and ultimately pain, over time.

Cars, computers, and couches are the three biggest culprits for poor posture.

Awareness, good habits, and the CORRECT exercises to address postural imbalances are the keys to healthy posture.