Archive for the tag - motivation

20+ Reasons to Workout Today.

This morning, I came across the following chart that attempts to answer the question, “Should I workout today?” Oversimplification aside, the inescapable answer is yes!


Need more motivation? Here are 20 reasons to workout today!

  1. Because it makes you happier
  2. Because exercise extends your life expectancy
  3. Because your body is made to move
  4. Because it lowers your risk factor for disease and illness
  5. Because sweat is fat crying
  6. Because you deserve it
  7. Because it will make your body stronger
  8. Because you have goals
  9. Because you’ll fit better in airplane and movie theater seats
  10. Because you’ll like looking in the mirror
  11. Because sweating is good for your skin
  12. Because challenging your limits is a good thing
  13. Because it reduces healthcare costs
  14. Because you look sexy when you sweat
  15. Because you’ll sleep better tonight
  16. Because it will make you feel more confident
  17. Because it’s good for your heart
  18. Because exercise helps you be the best version of you
  19. Because keeping your body in good condition is an extension of honoring life
  20. Because no one has ever regretted a workout. Ever.

And that’s just for starters. Share another reason to workout today in the comments below!

I’m Insecure at the Gym.

Dear Davey,

I’m 26 years-old, a certified personal trainer… I’m gay and while I would certainly be considered to be very fit, I’ve been feeling increasingly ostracized in the gay fitness community.

I used to LOVE going to the gym. I’d go five or six days a week, sometimes twice for an extra cardio or abs session, and loved every second of it. Lately, I’m barely able to drag myself there once or twice a week, and I feel nothing but self-conscious the whole time. I live in a densely gay populated area of DC, so the gym is essentially like watching clothed porn stars work out. While I realize the foolishness in comparing oneself to others, these guys are in PHENOMENAL shape yet strut around talking about how terrible their abs look, and how their arms are only seventeen inches big and all sorts of ridiculous crap.

Still, over the course of many months, it’s kind of made me feel like what’s the point of working out at all? I’m in great shape but certainly not bodybuilder/porn star worthy. Being a trainer, I’ve always prided myself on having healthy, balanced, challenging workout plans, and now when I walk into the gym, I just feel like I have no clue what to do.


gymDear D,

Thank you for your heartfelt and honest email. You’re certainly not alone.

If you didn’t go to a gay gym, I’d be tempted to remind you that most people are too caught up in their own workouts to pay much attention to anyone else around them. In most situations, the judgement that exercisers feel is perceived judgement and not actual judgement. The reality is that most people could care less what you look like or how much weight you’re lifting.

But things are a bit different at gay gyms. As someone who has attended many gay gyms, there’s a certain layer of sexual tension that pervades the environment. And yes, many guys do seem to be paying attention to the exercisers around them.

There are a few things to keep in mind.

First, when amazingly built guys talk about how crappy their abs look, know that it’s a reflection of their own insecurities and not an assessment on your level of fitness. Just because they’re spouting ridiculousness to each other doesn’t mean that you need to believe or internalize it. That is their path and their fitness journey. Don’t make it your own.

Second, reassess your reasons for working out. What motivates you? Yes, there is an appeal to looking a certain way. As a personal trainer, you know that vanity is what brings most people in the door. The thing is, most of us soon discover the true benefits of a healthy and active lifestyle - and how it fundamentally improves every aspect of your being. The shift happens wherein people exercise not because they hate their body, but because they love their body. And honoring your body with exercise is an extension of honoring your life. That’s the real magic. So take some time to examine your reasons for working out, and then let those reasons be your motivating force.

Third, you might want to find a new gym. If you truly feel like your workout environment is too toxic to tune out, why not go somewhere else? It’s great having a sense of community and working out with friends, but perhaps a different gym is a better fit. If you can’t change the way that you look at your gym situation, there’s no shame in removing yourself from it.

I’d love to hear what other suggestions readers might have. Please share them in the comments below and I hope this helps reinvigorate your passion and love for working out.


Your Body is the Greatest Instrument You’ll Ever Own.

If you think about the time people spend tuning their cars, cleaning their homes and washing their clothes, it’s apparent that we are all invested in the “things” we value.

But of all the objects we own, is any more important than our bodies? After all, without a body, we can’t drive our cars, enjoy or homes or wear our clothes. Without a body, we can’t expend energy cultivating relationships with the people we love. Without a body, we can’t enjoy any of the wonderful things that life has to offer.

If we invest time maintaining the important things we own, and if the body is the most important thing we own, then why do only 30% of Americans exercise regularly?

Beyond cleaning our teeth and combing our hair, our bodies require maintenance for proper function. Our bodies crave movement. They wanted to be twisted and pulled and pushed. They want to work, run, jump and sweat.

They’re not to be taken for granted - and they’re certainly not replaceable. If your car breaks down, you can get a new one. If your body stops working, you can’t trade it in for a newer model.

Your body is the greatest, most important and most valuable thing that you’ll ever own. Let’s do ourselves a favor and start treating it as such.

Yesterday You Said Tomorrow.

This morning, I came across a great Nike ad. It’s just four words:

Yesterday you said tomorrow.

The ad certainly resonates - and it may sound familiar to you.

When it comes to fitness, we’re often full of good intentions. It can be an intention to join a gym, attend a fitness class, download a workout program or to start running again. But our intentions don’t always meet action.

The excuses come up. For a lot of us, it’s about time. There just aren’t enough hours in the day. Or maybe it’s about insecurities. I’ll join a gym when I lose 5 pounds. Or maybe it’s about fatigue. I’d hit the gym but I just don’t have the energy today. The excuses are innumerable.

And so we put it off… until tomorrow.

If we spend our lives waiting for the ideal circumstances to achieve our fitness goals, we’ll wait forever. Instead of paralyzing ourselves with these excuses, we just need to take the first step - even if the conditions don’t feel perfect. Maybe you’re still busy, insecure or tired - but, by exercising, you’ll extend your life (and thus have more time), build confidence and increase your energy. It’s win-win, so what are you waiting for?

Today is the tomorrow that you promised yourself yesterday. So get started. Right now.

How Will Exercise Transform Your Life?

After dropping a significant amount of excess weight, one of my longtime friends experienced a dramatic transformation in her life. Because the extra weight prevented her for doing so much, a million new doors of possibility were now opened.

I remember traveling with her to one of Rhode Island’s coastal parks and climbing along the cliffs. In the midst of our jumping, laughing and playing, she realized it was all something she had never been able to do before. Because she was thinner, more athletic and in better health, she was able to experience many “firsts” in her newly transformed life.

When clients talk about motivation - or lack thereof - I encourage people to think about how life will change upon achieving their fitness goals. While the changes in my friend’s life were extraordinary, all of us can improve the quality of our lives through a healthier lifestyle.

Exercise prevents disease, improves your mood, boosts your energy, promotes better sleep, improves learning, reduces the risk of premature death, leads to better sex, lifts depression and improves self-esteem - just to name a few of the many benefits.

When you have trouble mustering up motivation to hit the gym or to embark on a new workout routine, refocus your attention on the benefits of exercise - and how these benefits can and will transform your life. Imagine the many ways in which your life would be different and visualize the enhanced quality of life that you’ll experience.

Hold on to this image with all your heart, and use it to fuel your motivation as you reach for - and achieve - your fitness goals.

How has - or will - exercise transform the quality of life that you experience? Let me know in the comments below.

Your Body Was Made to Move.

Depending on which expert you ask, there are anywhere from 640 to 850 muscles in the human body. It’s estimated there there are as many as 360 joints - and then several hundred more ligaments and tendons to hold it all together. In a short, our bodies evolved to move.

Ages ago, when we still lived in caves, our lives depended on movement. We had to hunt and gather for our very survival, and so our bodies evolved to support this necessity.

Thing have changed. Today, we can “gather” our food by plucking it off the shelves of a grocery store - or lifting a phone and ordering takeout. Though we’re all still blessed with the same engineering marvel - that is, the human body - as our cavemen forefathers, we tend not to take advantage of it. Instead, we sit in front of the TV. Or in traffic. Or at our desks. It’s like being given a Ferrari but never taking it out for a drive.

Look in the mirror. Examine your strong, long legs. Admire your arms and torso. Your body craves movement. Your 640 muscles want to contract and expand. Your 360 joints want to glide, hinge and pivot. Your heart wants to pump. Your glands want to sweat and the human in you wants to bet set free from this cage of captivity.

Let him or her out! Press the pedal to the metal. Feel the wind in your hair. Take your Ferrari out for a spin.

Why You’ll Love TextFit!

What are some of the issues that hold you back from achieving your fitness goals? According to most of the people with whom I’ve talked, it’s a lack of motivation. They need that extra kick-in-the-butt to get ’em on track.

Well, I’d love to be your extra kick-in-the-butt. And to that end, I’ve released a brand new motivational tool called TextFit by Davey Wavey Fitness. It’s simple to use, affordable and effective.

Maybe Alex Pettyfer is checking his latest TextFit message... Or not.

Sign up for TextFit and you’ll receive two text messages each day on your mobile phone - sent from yours truly. The text messages are jam-packed with gut-busting nutrition tips, muscle-building exercise advice, inspiration, motivation and everything else you need to make your goals a reality.

TextFit is just $2.95 per month (that’s less than 10 cents per day!) and you cancel at any time. It’s no strings attached - just the way you like it. 😛

Best of all, it works. According to one study, individuals that received diet plans via text messaging lost 5x the amount of weight compared to individuals who didn’t. Regardless of your fitness goals, TextFit will work for you.

As an extra bonus, if you sign up - I’ll send you a free copy of my 30-Minute Ab Workout. It’s a $33 value - and you can keep it, even if you ever cancel.

Without further ado, sign up now and start getting your messages today!

Davey Wavey

P.S. Right now TextFit only works with mobile phones in the United States and Canada - but I hope to expand Internationally down the road!

11 Tips to Stay Motivated at the Gym! [Video]

This morning, I received an email from a blog buddy named Gio. While Gio loves going to the gym, he said he wants some help to stay motivated. I decided to record my answer as a quick video on my Davey Wavey Fitness YouTube channel. Click below to watch:

So You Want to Make Your Ex Jealous With a Sexy New Body, Eh?

Dear Davey,

I was en route to work this morning and I bumped into my ex. He cheated on me every week for a year and I was dumped over the phone just before Christmas last year.

Anyway, where you come in… Looking at myself in the mirror, I think I have all the makings to have a fantastic body. I want to gain some muscle (but not too much!) and get as close as I can to a body like yours.

I promised myself I would look amazing if I ever bumped into him again and, well I failed. I am now giving myself untill the summer (not expecting miracles but a definite improvement) to look great.

What is the best way for me to gain muscle mass fast… and which exercises will give the best and quickest results?

I cannot bare to feel like I did this morning again. He looked great, and I looked… well, not.


Dear Man-On-A-Mission,

On one hand, I want to tell you that exercising to make another person jealous or envious isn’t a sustainable motivator. And it’s not coming from a place of true power. I want to tell you to spend your energy looking at today and moving forward, rather than looking back an a relationship that lacked fulfillment. I want to tell you that the time you spend in the gym should be an investment in yourself and an improvement to the quality of your life.

But on the other hand, who am I to talk? When I first started working out, my motivations weren’t the purest. I wanted to look like the Abercrombie & Fitch models that I saw at the mall. I wanted a hard stomach and bulging muscles. It was only months (or perhaps even years) into my exercising that I came to appreciate the much larger, non-superficial benefits of an active lifestyle. Today, it is those benefits (like better health, increased energy, improved sleep, etc.) that are my primary motivators. The muscular physique, is still nice, too. 🙂

Now that I am done preaching, I’ll tackle your question. Building muscle mass quickly involves lifting free weights (dumbbells and barbells) in the low-rep range (usually 4 - 8 repetitions of each exercise). The weights should be heavy, and your muscles should be completely fatigued on your last repetition. Moreover, you’ll need to push yourself to constantly progress to higher amounts of resistance in order to increase the size of your muscles. Keep your sessions short - generally 45 minutes or less of lifting - and never train a muscle that is still sore from your previous workout (it makes sense to do different muscle groups on different days). Combine your strength training with a moderate amount of cardiovascular exercise.

Squat, barbell bicep curls, dead lifts, chest presses or other exercises that make use of free weights are where you’ll want to spend the bulk of your time. I generally do 4 sets of each exercise, but you’ll get most of the benefits from just one or two sets. So do what works best for your schedule and time commitments.

Know that you’ll need to increase the amount of food you consume, and especially increase your protein intake. Whey protein isolate is the best for muscle growth.

Since it’s the start of a new routine for you, you’ll probably want to limit yourself to 3 or 4 workouts per week. Over time, you can increase that - but don’t overdo it or else you may burnout.

For additional reading and details, check out my 8 tips for gaining muscle fast.

I’d say good luck but it’s really more science than luck!


Dear Davey: I’m Obese - MOTIVATE ME!

Dear Davey,

It’s a shame, really! I am a nurse and yet I am obese. I need all the help I can get. I am 5’6″ and 110kg (242 pounds). I am asking for your motivation and advice. I hope for a reply soon.


Dear Rowell,

Thanks for reaching out and recognizing that you need some help and support.

First of all, it’s not a shame that you are obese. In fact, shame is the last thing you need right now. Added negativity will do nothing but weigh you down mentally, spiritually and physiologically. In actuality, it’s inspiring and wonderful that you are taking the first step in your transformation.

Losing weight and cultivating a healthier lifestyle is a complex process that is different for everyone. It’s not as easy as eating certain foods and doing certain exercises. If it was, we’d all be walking around with 8% body fat. Releasing weight is a much deeper issue, and it’s requires using a different perspective than the one that gained it.

For some of us, we gain weight as a response to abuse. Some of us are afraid subconsciously to be attractive. Some of us eat to sooth ourselves or deal with stress. Overeating is almost always a symptom of something else, and so it’s important to explore the root causes. If you don’t treat the cause, the weight loss will not be sustainable.

Rowell, you are going to need more help and support than what I am able to offer in a single blog post. I’d recommend reaching out to a professional in your area, and connecting with a local support group - or an online community like Calorie Count.

You also asked about motivation. I could give you a pep talk about the importance of exercise, but truly the best - and most sustainable - motivation comes from within. Imagine how your life would be different at your idea weight. Visualize yourself doing all the things you’ve wanted to do. And think about all the health benefits (as a nurse, you don’t need me to remind you of those) that your new lifestyle will bring.

We only get one body for this human life of ours. Honoring our bodies with healthy choices is really an extension of honoring that life, and so I encourage you to take the initial steps in getting the support you need. And remember, all of us are rooting for you.