Its about how you spend your time:
Commitment - Commit to the workout. Commit to give it all you can, that day.
Consistency - A runner doesnt get faster running one week but not the next, or you don't get stronger pushing weights one week but not the next!
Challenge - Don't do the same as last week, challenge yourself with a new milestone - jump higher, run faster, lift heavier - shake it up.
4 quality hours are better than 10 mediocre.
YOUR HAVE TO TAKE CHANCES TO MAKE CHANGES