Inspiration

Fitness isn't just about what you do - it's how you think. Here's some gym-spiration to supercharge your workout.

4 Exercise Phrases to Replace NOW!

Our words have a lot of power.

They might not change reality – but they can change your perception of reality. And that’s a pretty big deal. As such, it’s important to choose words wisely.

14410557274_d803a6b38c_zChoosing words wisely is especially important when it comes to health and fitness. Through the words we express, we can dramatically shift our experience of exercise – and, ultimately, our results. To that end, I’ve picked a few key fitness phrases to replace in your vocabulary.

  1. “I hate this exercise.” When we say that we hate an exercise, what we usually mean is that it’s difficult. And if an exercise is difficult, that’s a good indication that we need to do more of it. Let’s be clear: You’re at the gym to exercise and get stronger. To get stronger, we need to challenge ourselves – and it’s these difficult exercises that help ensure results. Rather than hating difficult exercises, embrace them! Don’t hate the exercise, love it!
  2. “I want to be skinny.” The dictionary defines skinny as “lacking sufficient flesh; very thin; emaciated.” Despite the images we see and the messages we hear, skinny isn’t a wise fitness goal. Instead of aspiring to be scrawny or gaunt, let’s work towards healthy, strong, athletic or fit. There are so many words more deserving of our attention.
  3. “I need to go to the gym.” When you say it like that, going to the gym sounds like a chore. And if it sounds like a chore, it will feel like a chore. Going to the gym isn’t something to dread. On the contrary, going to the gym is a tremendous gift to your body – and it’s a step in the direction of your goals. You don’t need to go to the gym. You want to go to the gym and to experience its benefits.
  4. “I’ll never look like that.” Why in the world would you root against your goals and your body? By feeding yourself negative sentiments, you’re fighting against the reality you want to create. Instead of building walls up, knock them down. Be your biggest cheerleader. Rather than focusing on the ‘nevers’, bring your attention to the changes that you can and will make – and let each day be a step in the direction of your goals.

At the end of the day, what you tell yourself and the people around you becomes your truth. So let’s use language that keeps us in alignment with the truth we want and the goals we wish to achieve. Bring awareness to what you listen to, what you tell yourself and what you tell others.

P.S. If you want a strong and healthy core, download “Davey Wavey’s Six Pack Program” and use discount code “YouTube” to save 25% during checkout! It contains five, 12-minute ab workouts that you can do at home to achieve real and lasting results!

You’re Worried About Ebola & ISIS – But Still Not Motivated To Workout?

o-EBOLA-facebookThere are a lot of pressing issues in today’s world – and it’s easy to get caught up in the media hype. If you turn on the television, it seems like the end of the world is near. Between the latest reports from the Middle East or the tragic Ebola news from West Africa, it’s unsurprising that many people are scared. Some, even panicking.

And let’s be clear: Turmoil with ISIS in the middle east and the spread of Ebola is horrific, awful and very real. And both as a country and as individuals, we should do all that we can to ensure that all people are allowed to thrive with healthy, happy and productive lives.

But let’s also be clear: According to this article, you should fear your furniture a lot more. Every year, furniture accidents kill about the same number of Americans as terrorism (about 30 fatalities) and injured many, many more (about 40,000 emergency room injuries).

There’s something even more dangerous. Each and every day, 2,200 Americans are killed by the same culprit. That’s 800,000 Americans per year. In perspective, 4,000 people have died worldwide of Ebola. That isn’t to minimize their deaths, but rather to draw attention to the the scope of this even more rampant pandemic. This killer is heart disease. And you’re at far more risk of dying from a stroke or heart attack than ISIS, Ebola or even cancer – combined.

Americans are rushing to the stores to buy gloves and face masks – and orders for full body hazmat suits are spiking online. You can even buy one with Amazon Prime! And yet… and yet, 80% of Americans still don’t get the recommended amount of exercise each week. Exercise that helps dramatically reduce the risk of heart disease.

Let’s get something straight: We’re worrying about the wrong things. If you remove media hype and add logic, we’d be lining up outside the local gym or neighborhood park to get our bodies moving. You might die in a terrorist attack or from Ebola. But with 1 in 3 American deaths attributed to heart disease, the real killer is hiding in plain sight.

Why Are Gay Men Skinnier?

gay guysOver the weekend, I visited a very gay gym in Palm Springs, California. Though most of the exercisers were well into their 50s, 60s and 70s, they were in better shape than most 20-year-olds. It raises the question: Why are gay men in better shape than straight men?

To answer that question, we must first examine whether or not it’s even true.

Certainly, the stereotype is that gay men are fit and muscular. But in reality, gay men come in all shapes and sizes. As a community, we’re not defined by a single body type.

However, when comparing gay men as a whole with straight men, it is statistically clear that gay men have a lower average body mass index (BMI). BMI is a measure of body fat based on height and weight – and, on average, gay men are thinner and a third less likely to be obese. This has been confirmed time and time again including an article in the American Journal of Public Health.

Of course, a lower BMI doesn’t necessarily mean that gay men are in better shape. It does mean that they’re skinnier. But skinny isn’t a synonym for healthy. I have many skinny friends that couldn’t run a mile.

Instead of asking why gay men are in better shape, it’s more accurate to ask why they’re skinnier. So why are gay men skinnier?

It’s a great question with no clear answer, especially given the breadth and depth of our community’s diversity. Based on my experience, here are a few possibilities:

  1. Gay culture is very body-focused. Pick up a magazine that targets straight guys. On the cover, you’d probably see a deer in cross hairs, a football player or a woman in a swimsuit. Pick up a gay magazine and it’s probably a dude in his underwear. This isn’t to say that straight men aren’t body focused, but much of that attention is directed at women – and not themselves. If a straight guy sees a bikini-clad woman on a magazine cover, his first thought is probably not that he needs to lose 25 pounds to look like her.
  2. Gay men can be overachievers. If society – or your family – treats you like you’re a second class citizen, you may feel like you need to prove your worth by becoming an overachiever. Being an overachiever isn’t just about working 70 hours a week and getting promotions. It can also translate to other areas of life, including the gym. Working out can become an obsession in the pursuit of perfection.
  3. Your body is a currency in the gay community. Some things feel beyond our control. Like getting older or how smart you are. Or even your job or how much money you make. But you do have control over your body. And in the gay world, a good body can open many doors. It can help you do and get the things you want. And it will definitely help you get laid. I’m not saying it’s a good thing, but it’s a true thing.
  4. You create in yourself what you are attracted to in others. If a straight guy is attracted to large boobs, he’s probably not going to try to create large boobs in himself. But in the gay world, you have the opportunity to create in yourself what you’re attracted to in other men. If you are attracted to large pecs, you’re probably going to want large pecs on yourself. It’s a uniquely gay experience, but certainly a possible motivating factor.

At the end of the day, we don’t really know what drives gay men to be skinnier. While we can discuss gay men’s motivation until we turn blue, what’s equally important is expressing those motivations in a healthy and productive way. In a culture ripe for eating disorders and body image issues, it means building a healthier relationship with your body.

In the comments below, please share why you think gay men are skinnier. What motivates gay men? What motivates you?

P.S. If you’re looking to lose weight through nutrition, exercise and an improved relationship with your body, I recommend downloading Davey Wavey’s Weight Loss Program; I co-wrote the program with a psychotherapist, a nutritionist and another personal trainer. It’s the last weight loss program you’ll ever need.

Exit The Weight Loss Pity Party.

pity-partyToday’s guest post is by Davey Wavey’s good friend and spiritual weight release coach, Diane Petrella.

“I look so fat in this dress!”
“It’s so hard to lose weight.”
“I’m a hopeless case.” 


Sound familiar?

While we all need to vent our feelings, staying stuck in negativity isn’t venting at all. Rather than releasing emotions, it stirs up your frustration and poisons your mind and body. Your weight-loss journey becomes harder than it needs to be when you weigh yourself down with pessimism and join in negative conversations with friends. But when you make the decision to end the complaining, your journey—and your body—become lighter.

See For Yourself

Every word you think and speak produces a physiological reaction in your body. Try this simple exercise and notice what happens:

Get yourself comfortable and take a few deep breaths to settle yourself. Now, with your eyes closed, repeat the following phrases silently to yourself while noticing the sensations in your body:

“I hate my body.”
“I feel disgusting.”
“I’m a loser.”  

Now, bring your attention back to your breathing to clear those thoughts from your mind.   Close your eyes again, and repeat the following while noticing the sensations in your body:

“I am gentle with myself.”

“I am kind to my body.”

“I am strong.”  

Open your eyes. Most people notice some tension in their body when they say the first set of phrases and a relaxing sensation with the second. What about you?

A diet of toxic words and self-abusive insults harms your body and dampens your spirit. But when you make a conscious decision to feed yourself loving words, your spirit lightens and your body relaxes. You stop fighting with yourself and open the way for a peaceful—and more successful—weight loss journey.

Word Power


To release weight with less effort, be mindful of how you speak. Stop repeating unkind, disrespectful words to yourself and replace them with encouraging and kind words. I know… this may feel hard to do at first because you are so used to talking to yourself in a negative way. Changing any habit takes time. The important thing is to make the commitment to speak to yourself with compassion and then make it a practice that you develop. For example, if you catch yourself speaking disrespectfully to your body as you look in the mirror first thing in the morning or try on outfits for a special occasion, apologize to it by saying:

“I’m sorry. Please forgive me for speaking to you that way.”    

An apology to your body reminds you of your commitment to speak to yourself with kindness. Then, give your body a supportive message such as, “I intend to take good care of you” or, if this feels natural, “I love you” or “I want to love you.” You can also gently say the following words as a kind of mantra to infuse your body with calming energy: peace, love, ease, relax. Think of these phrases and words as anchors to help you stop, shift your focus and regain your confidence and strength.

Exit the Pity-Party

I know… we can all fall into complaining sessions with friends. And to a point, venting helps. But beyond the initial bonding through shared experiences or just needing a friendly ear to release frustration, complaining with others serves no useful purpose. If anything, these conversations weaken you. They taunt you to the cookie jar by justifying the limiting belief that, “Everyone agrees with me that it’s hard to lose weight, so what’s the point?”

But remember this: YOU are the point. Your health, your future, your dreams.

And when you join in toxic complaint sessions with friends and co-workers about how hard is to lose weight, how difficult it is to avoid sweets, or how impossible it is to find the time to exercise, you lose the point of you and your health. Reclaim your power and commit to no longer participate in negative conversations, in your head and with others. When you find yourself with people eager to jump on the complaint bandwagon, practice this: Say nothing, change the subject or, when possible, leave.

As you release the habit of complaining and speak supportive, encouraging words, you lighten your mind and heart. And when your mind and heart feel lighter, your weight loss journey becomes more peaceful… helping your body become lighter as well.

____

P.S. If weight loss is one of your goals, download The Davey Wavey Weight Loss Program, co-written by Diane Petrella. By building a stronger relationship with your body and through proper nutrition and a strategic exercise program, you’ll create lasting and sustainable weight loss with ease.

What Did You Do Today To Achieve Your Goal?

top-10-fitness-goals-1048808-TwoByOneWe all have fitness goals. Yours might be to lose weight, build muscle, increase definition or improve overall health.

Whatever it is that you want, each day is an opportunity to bring you one step closer to that goal. There’s no magic to it. The achievement of any goal is the sum total of many small steps taken over and over again.

This begs the question: What did you do today to bring you one step closer to your goal?

If you can list decisions that you made today in support of your goal, you’re on the right track. If you can’t, there’s good news. The day isn’t over yet and you still have time. Get on your gym clothes and treat your body to a workout. Cook up some vegetables. Search for a yoga class that you can attend. Don’t miss the opportunity that is today!

Goals can seem big and abstract. But even the biggest, most high-reaching goals can be broken down into individual, manageable pieces. Each day, make decisions in support of your goal. While each decision seems insignificant, the sum total of these small steps will be a big and dramatic change in your life.

P.S. For more help achieving your fitness goals, download one of my customized workout programs!