Archive for the tag - motivation

7 Reasons To NOT Skip The Gym Today.

hot personal trainerThinking about skipping the gym today? Don’t do it. Sure, we’re all tempted with a long list of excuses ranging from bad weather to new episodes of Orange Is The New Black. Appealing as they are, excuses are full of empty promises - and serve only to prevent you from reaching your health and fitness goals.

To that end, here are 7 reasons to get your workout on!

  1. You will feel even better. It’s no secret that working out boosts your mood and makes you feel better about yourself. It’s like an instant happiness kick. As they saying goes, “I regret that workout. Said no one, ever.”
  2. Your body really, really wants it. With more than 600 muscles and 360 joints, your body was built to move. You were born with two feet and two arms, not a chair attached to your ass. Give your body what it wants.
  3. You deserve it. Because working out provides so many awesome benefits, it allows you to be the best version of yourself. You deserve a healthy, happy and productive life - and going to the gym is a means to that end.
  4. It’s good for the people around you. When you are at your best, you have more to give - and you are able to make a bigger impact on the people around you. Being your best self elevates the rest of the world. And the world really needs that.
  5. It makes you stronger. Be Superman or Superwoman, or at least the person who people ask to open that bottle of ketchup. Working out builds stronger bodies, and stronger bodies allow us to push our boundaries and do things we never thought possible.
  6. You’re responsible for you. No one forces us to eat unhealthy foods or sit at home on our butts. Exercising is about taking responsibility for your life and holding yourself accountable for your health. Working out is one of the variables that’s within our control. This is your body and you decide what to do with it.
  7. That cute trainer might be working. Actually, I saw him this morning - so you better hurry up and get yourself to the gym before he goes home. He was looking really cute, too. With that tight tank top on and fitted mesh shorts. Go see for yourself!

What’s your reason for working out today? Share it in the comments below!

P.S. If you want to workout from home, that’s always an option! Just download my at-home bootcamp workout videos. Use discount code “youtube” to save 25% during checkout!

5 Amazing Ways to Motivate Yourself to Workout!

Hey Davey,

I’m 19 years old and I used to be really comfortable with my body. However, when I started University nearly 2 years ago I have put on some weight. I think this was due to all the alcohol, junk food and fast food that’s associated with students. I have an exercise bike and a couple of weights. However, I just completely lack motivation to do any exercise. After about 10 minutes of exercising, I find myself exhausted. I was just wandering if you have any tips on how I can motivate myself to do more exercise?

Thanks so much!

374115_312531762152820_819806811_nDear Andrew,

Every now and then, some of us need that extra kick in the butt to get us moving.

The truth is, getting started and making exercise part of your routine is the hardest step. That’s because, as human beings, we are resistant to change. And integrating exercise into our lives means shifting around priorities and schedules; it means making real changes. To help get through this initial period, motivation is essential.

Here are a few motivation techniques that have worked for me:

  1. Ask yourself, “Why is this important?” All of us have our reasons for exercise. Maybe you want more energy. Or better health. Or to look a certain way. Whatever your reason, let this drive you forward. If you want it bad enough, it’ll get you moving.
  2. Think about how you feel after you exercise. Sure, exercise is difficult and sweaty. But after a workout, you always feel great. There’s a tremendous sense of accomplishment and pride - knowing that you challenged yourself and did something great for your body. You know that exercise will make you feel great, so do it!
  3. Do it for your body. Every day, you take in 24,000 breaths and your heart beats more than 100,000 times. Your body works tirelessly to sustain your existence. Your body has given you so much; it’s time to give back. With hundreds of muscles and 360 joints, there’s nothing your body craves more than movement. Honor your body by giving it the gift of exercise.
  4. Do it because you love your family and friends. There are two parts to this. First, exercise extends your life expectancy. As you embrace a healthier lifestyle, you’ll live longer. That means more times with friends, family, nieces, nephews and so on. Second, regular exercise provides a number of benefits (like more energy, better health, improved focus, etc.) that allow you to be the best version of yourself. When you are the best that you can be, you have so much more to offer the people around you.
  5. It’s great “me” time. All us have busy schedules or work, family, friends, personal commitments, appointments and so on. But we also need personal time to recharge and to invest in ourselves - and exercise is a great form of that. It’s an unselfish way to prioritize yourself.

There’s good news, too. Eventually, committing to regular exercise gets easier as it becomes your new routine. For me, it’s a habit. I wake up, brush my teeth and then head to the gym. More than being motivated, I’ve created a habit - and habits are much easier to keep.


Not Motivated to Workout? Blame Your Genes.

fitness-and-weight-loss-motivation-for-menAll of us understand the importance of exercise. And yet, the motivation to workout varies dramatically from individual to individual and from gym bunny to couch potato. Can these discrepancies be explained entirely by environmental factors, or is there something else at play - like genetics?

Last year, an article published in The American Journal of Clinical Nutrition set out to answer that question. In the study, researchers examined daily physical activity and sedentary behavior over a large group of fraternal and identical twins. After crunching the data, researchers determined that up to half of the variance in physical activity was explained by genetic factors. In other words, innate biological processes might be driving some of our daily physical activity.

But this research shouldn’t serve as an excuse for inactivity. For one, more research is needed and there’s a lot we still don’t understand. Second, blaming your mom or your dad for bad genes won’t get you anywhere.

Even if you lack motivation and/or are predisposed to a more sedentary lifestyle, your fate hasn’t been sealed. Sure, additional structure and support can help - but you still have the power to make decisions for yourself and to work towards fitness goals. Don’t make excuses; understand your challenges, implement solutions and make results.

Fitness Is Like A Boyfriend…

jessieFitness, in many ways, is like having a boyfriend.

Both fitness and relationships are matters of priorities. If you want your relationship to work, then you need to make an investment of time, energy and effort. In the same way, you’ll only see results on the gym if it’s a priority in your life. None of us have time to work out; we make time to work out. And sometimes, that means making sacrifices and not doing some of the other things we might want to do - like watching Game of Thrones.

When someone said that there are no shortcuts to any place worth going, he or she may have had relationships in mind. In many ways, arriving at a fruitful relationship isn’t something that happens overnight. It can be a long journey. Similarly, there are no shortcuts or quick fixes at the gym - despite all the marketing gimmicks you might see along the way. It’s about exercise, nutrition and building a healthier relationship with your body.

You can’t cheat on a relationship and expect it to work. Being deceptive poisons a relationship and builds a wall between you and your partner. When it comes to fitness, cheating comes in many forms. It can be skipping workouts, not using a full range of motion in your exercises or not following a proper nutrition plan. When you cheat on fitness, don’t expect it to work. It builds a widening gap between you and the results you want.

Sure, the gym won’t hold your hand or kiss you goodnight…. But just like a relationship, the gym can change your life. It can help shape your character and teach you that you’re far stronger - both physically and emotionally - than you ever thought possible. Creating the body you’ve always wanted can inspire you and others and it helps enable you to live your best life.

Exercise 30 Minutes a Day: Lose More Weight. [Study]

heater-pounder-maleHere’s something that I see a lot.

Someone - let’s name him Jeff - decides to make a new and positive change in his life by working out for the first time. Jeff is ambitious and doesn’t want to take baby steps. Jeff wants dramatic results as soon as possible, and so he commits to an hour of exercise, six days per week. After a few weeks, Jeff becomes frustrated with a lack of instant progress and feels drained. And he’s having a hard time juggling all those hours at the gym with his other responsibilities. Something has to give. And so Jeff stops exercising.

While Jeff is fictitious, I see this happen time and time again. Different names, but same story.

When starting to workout for the first time, don’t bite off more than you can chew; make a reasonable gym commitment. And now, a new study is echoing that sentiment.

The University of Copenhagen study followed obese individuals on two different exercise programs. One included thirty minutes of exercise per day while the other lasted 60 minutes. After three months, researchers found that the shorter exercise group was more pleased with the program and enjoyed the changes in their lives:

People who exercised for a shorter span were happier, more energised and motivated to lead healthier lifestyles…


The group who exercised longer felt drained. Moreover, the shorter exercise group actually lost more weight; 3.6 kg versus 2.7 kg.

So what does it all mean? If you’re truly in it to win it, be wise enough to start small. Start with a truly do-able gym commitment, and then let it build naturally over time until you achieve the results you want.

Morning Workout Mantra.

Clear-Your-Mind-of-Cant1_0A mantra is a sound, word or phrase that is used as an instrument of the mind - usually to enter a state of meditation. It can help us slip into the space between our thoughts.

Beyond meditation, I like using mantras as a way to slip into a more motivated mood. For when I need an extra kick in the butt, I’ve put together the following workout mantra. Some of the words are from me. Some are borrowed from others. Either way, it’s wisdom that works.

Today is a brand new day. It’s a fresh start that isn’t defined by yesterday’s limitations. So release any negative thoughts. Replace I can’t with I can and I do.

Today, think happy thoughts. Happy thoughts become nourishing actions. Nourishing actions lead to constructive habits. Constructive habits create a long and healthy life.

Today, eat well. Laugh. Move often. Hydrate well. Sleep eight hours. Sweat. Be kind to myself and others. Thank my body. Look in the mirror and tell myself that I am beautiful. And repeat this everyday for life.

I am inspired. And I am inspiring. By letting my radiance and power shine, I lift up others to do the same.

Now get up and be glorious!

If my mantra resonates with you, feel free to use it or make it your own.

What other words or phrases would you include in your workout mantra? Let me know in the comments below!


Impossible = I’m Possible!

PossibleWhat’s impossible?

Landing a man on the moon? Running 100 meters in 9.58 seconds? Tubes of aluminum carrying passengers through the atmosphere? A black American president? Powering a city with the energy of a split atom?

Enter Apollo 11, Usain Bolt, airplanes, Barack Obama and nuclear power.

We all tell ourselves stories about what’s possible and what’s not. And then we use these stories as excuses that keep us from creating the life we really want.

For each of us, the story is different. Maybe you’ve tried to lose weight in the past, and your story is that you’ll always be overweight. You might think losing weight is impossible for you. Or maybe you’re in your 60s or 70s and think it’s impossible to get into shape at your age. Whatever the story is, the outcome is always the same: Unrealized desires and untapped potential.

Here’s the thing… Whatever “it” is, it is not impossible. Challenging? Maybe. Will it require doing something different? Probably. But impossible? No.

In fact, concealed in the word “impossible” is a hidden truth. The word itself says, “I’m possible.”

By viewing your fitness goals as a possibility, you remove yourself - and your thoughts - as an obstacle, and thus free yourself from the prison of limiting beliefs.

Simple Trick to Create a Fitness Habit!

57c80cc8894d754a1e99ef7cb16a3d45An object in motion stays in motion and an object at rest stays at rest. Well, the same is true of our bodies; it’s hard to break our old, sedentary habits and replace them with new, healthier ones.

So try this.

They say it takes 21 days to develop a new habit. Clearly, this number is going to vary from person to person depending on a very wide range of factors. But let’s roll with it.

Take 21 post-it notes, use a pen to number them from 1 - 21 and then place them on your wall. Go ahead and do it right now.

For the next 21 days, you’re going to do some sort of physical activity. Some days, you might go to the gym. Other days, you might just take a walk. Or do some jumping jacks or squats in your living room. Or even dance around the room to your favorite songs.

Regardless of the activity, you’ll do something that gets your body moving and your heart pumping. And once you complete the physical activity, take down the post-it note for that day. It’s like a countdown.

After 21 days of physical activity, you’ll have taken a big step in a healthier direction - and you may even have a new habit. After all, a body in motion stays in motion. So let’s get moving!

Embrace the Burn.

keep-calm-and-feel-the-burn-2If you’ve ever pushed yourself hard at the gym, you’ve felt the burn.

Maybe you ran on the treadmill faster than you’ve ever run before. Or maybe you got two extra repetitions in on the bench press. The burn is like a fire swirling through your muscles - and it activates a nagging voice inside your head that tells you to stop.

I’m all about being in tune with your body and the messages that it gives you, but this isn’t your voice of inner wisdom. It’s a defense mechanism that activates automatically.

“You can’t go any further,” the voice warns.

“You can’t do another repetition,” it demands.

“You need to stop,” it orders.

That small but powerful voice sounds the alarm for one reason. Because it knows that if you continue, your body will need to change. Our bodies like being in a state of homeostasis. For the body to change it takes energy and resources - and your body, through millions of years of evolution, has become a very efficient machine. It wants what it easy and efficient.

But you don’t listen to that nagging voice, and you press on. You know that you can go higher, faster, stronger or harder - and that you can be more. After all, if you stay where you’re at, you’ll get more of what you already got. So you don’t just feel the burn, you embrace it. It’s your muscles firing. It’s your fat melting. It’s your body transforming.

When you feel the burn, it’s not a reason to stop. It’s a reason to give it your all and to redefine your limits.

If It’s Important to You, You’ll Find a Way.

caf5a53347c6b8a34a91de7bae57b1aaI’ve heard it all.

“I’d love to go to the gym, but…”

“I want to lose weight, but…”

“I want to eat better, but…”

But. But. But. But I don’t have the time. But I don’t have the money. But I don’t know what I’m doing. But I’m naturally big boned. But I’ve tried before and nothing works. It’s more but[t]s than a nudist colony.

If you really want something - and if it’s incredibly important to you - then you will find a way. More than a half century ago, humankind defied the odds and put a man on the moon. Over the course of 4 years, Michelangelo painted the ceiling of the Sistine Chapel - while on his back. And in the fourth century B.C., Alexander the Great built an empire that included Macedonia, large chunks of Europe, Mesopotamia, the Persian Empire and Egypt. Big or small, people find a way to accomplish what matters to them.

Surely, if they’re important to you, you can achieve your fitness goals. If we put a man on the moon, you can lose 50 pounds. If Michelangelo painted the Sistine Chapel, you can add 10 pounds of muscle to your body. If Alexander the Great built a massive empire, surely you can lose 4 inches off of your waist. It’s just a matter of prioritizing these goals and giving them the energy, effort and dedication that they deserve.

If, on the other hand, your fitness goals aren’t important to you, then surely you’ll find an excuse.

Any questions? Didn’t think so.