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30 Days of Motivation: Make Time, Not Excuses

We waste a lot of time making excuses, when we could be making progress instead.

This year, quit wasting time trying to justify why you can’t workout, why you can’t eat right, why you can’t lose weight, or why it might be hard to reach your goals – because, honestly, there is someone busier, poorer, has more kids, more issues, more obstacles, and more limitations who WILL reach their goal in 2013 because they spent more time making time to do what they need to do to get the results they want, rather than making excuses to get them out of it.

make time not excuses

Monday Motivation: No Regrets

no regrets

If you want to reach your goals, you have to change your thinking. What do I mean? I mean, instead of doing what you want to do now, think ahead of where you are going and work backwards. You can’t always make decisions based on what is right in front of you. You have to look ahead and project the repercussions. Then, you can make a decision based on the projected result.

Depression EatingToo often we do what feels good now, but what feels good now often times has a horrible result. Being lazy feels good. Eating a cookie tastes good. Skipping a workout on a bad day is tempting. Blowing your diet when you are depressed can be comforting. All of these feel goof for the moment. But the fact is, those temporary pleasures are just that – temporary. How will they leave you feeling afterwards? If you thought you were depressed before you eat a half gallon of ice cream, how do you think you’ll feel after you eat the ice cream? THAT, my friend, is the reality.

Tomorrow most likely will come, so if you really want to make good decisions TODAY, you need to think how those decisions will affect your TOMORROW.

No regrets! #GetAfterIt


Tuff Talk: Less Excuses, More Execution

Yesterday, I posted this statement on facebook and twitter. It got such a good response, I decided to make it one of my mantra pics – and then I got to thinking about all the excuses we make.

We come up with many lame reasons why we can’t workout but, in the end, we are making the choices we want. We want to be lazy, we want to watch TV, we prefer to be on the computer, we like to eat unhealthy food, and we want our freedom to do what we want. We choose to do many different things each day – and rarely is anyone making us do any of them.

Sure, we “have” to work – but even that is a choice. We only work to have a certain lifestyle. We don’t NEED a lot of the things we want in life, but we CHOOSE to work to attain them. Exercise will become a priority when you realize your health is more important than the best movie, the tastiest food, the greatest job, the newest car, and the latest facebook status.

TUFF TALK: Things to Think About

Many people don’t realize how exercise affects their life until they grow older, or when it’s too late. Your health affects your relationships, confidence, performance, mind, energy, and even your purpose in life. No matter what you are called to do in life, you can’t possibly do it to your best of your ability if you are unhealthy and/or overweight.

These are very harsh words, but in most cases, they are the honest truth. Although I wish our body didn’t affect us the way it did, and that we could be ok when we are heavy, but we normally can’t. And even people who once struggled with their weight, but were seemingly ok, confess they were not as OK with it as they seemed. They just settled for less than best, and that’s no way to live.

What is your goal in life? To be the best parent, to move up the corporate ladder, to serve at your church, to have a great marriage, to leave a lasting legacy? Well, let’s think about that for a moment.

  • You can’t be the best mom or dad you can be if you aren’t the best you.
  • How can you take care of others, when you can’t take care of yourself?
  • How can you convince your children to not smoke and damage their body, when you damage yours with food?
  • How good of a friend can you be if you are unhappy, unhealthy and no fun to be with?
  • How do you expect your spouse to feel if you don’t even want to see your own body naked.
  • You can’t treat your body how you want all your life, and expect it to treat you good back.
  • It’s hard to go far in your career when energetic, healthy, fit, sharp people are competing against you.
  • Inactive adults rarely grow up to be active seniors.
  • How can you travel, and explore the world, if you lose your breath going up a flight of stairs.
  • Material things are worthless if you aren’t healthy enough to enjoy them, and share them.
  • How can you say your thankful for your life, but treat one of God’s greatest gifts to you (your body) poorly?

Your Body is a Gift. 

You have a responsibility to take care of your body.

If your car got out of shape, you’d fix it. Mostly because you’ve invested in it and you don’t want it to fall apart on you. But even more importantly, you want to use it. You didn’t buy that car for it to sit your drive way, and you want to USE your body too. You want it to be there for you when you need it most. You need it to be reliable and strong. All of those things take maintenance and work. YOU take maintenance and work – and you only get one shot so make it count. Unlike a car, you can’t trade it in on a newer model. You are stuck with you. Like it or not.

Don’t say “I will. Tomorrow”, because tomorrow may very well be too late.

Your Turn:

How has improving your health affected you in ways you did not expect?

No Fitness Mantra Will Workout For You

We all love motivational quotes. We love how they make us feel, and we like how it makes us think. HOWEVER, we can’t rely on feeling motivated to get us to the gym. Motivation will not suddenly show up and magically create a super natural energy in us that makes us run like a deer or lift like an ox.

The only thing truly magical is how our body changes when we run, even when we don’t feel like it. Or, how our physique changes when we hit the weights, even when we would prefer to hit the sack. Only after we keep showing up, day after day and working out whether we feel like it or not, is when the real magic happens. Then, we find ourselves more motivated than any fitness mantra could make us. Why? Because we motivated by our own results.

Stop waiting for motivation, and start working out. #getafterit

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Fit Tip: Fear of Failure is Fuel for Success

We all are motivated by something. Our kids, our looks, our health, or improving at a sport can motivate us to keep showing up day after day. But for some, what motivates us the most is our hatred for failure.

No one likes failing, but we fail all the time. The only difference is most people don’t notice. We fail in our marriage, we fail at work, we fail as a parent or friend. We constantly experience small failures day after day. BUT, when you fail in diet and fitness it shows. A smoker can sneak a cigarette without anyone seeing. An alcoholic can hit the bottle without anyone having the first clue. However, if you are supposed to be losing weight but you are still overeating, it doesn’t matter if you are eating in your closet – it will show.

SO, use that fact to make you MAD! Use it to make you realize you can’t fail without everyone knowing it. Use your fear of failure as FUEL to keep you on track. Don’t give your enemies the pleasure of seeing you fail. Don’t let your coworkers tease you about your 50th attempt to diet or workout.

BE the person others hope to be. BE the example. BE the disciplined one. BE the man or woman you want to become. BE the success story.

Beware of Becoming Obsessed with Perfection

In the world of fitness, it’s easy to compare your speed, skill, stamina, strength, and physique to others. Even if you are 50lbs lighter than you were, you’ll still manage to find more things to complain about, and more things to fix, despite your victory.

It’s like buying, what my family calls, a “fixerupper” – a home that needs a lot of work. At first, you see the major stuff that needs to be fixed. You’ll even convince yourself that the house will be perfect if you can just fix those few major things. But, after you fix the obvious, you’ll begin to uncover a million other things that aren’t necessarily broken, but that could be better.

If you’re not careful, your innocent excitement will turn into obsession. While you are in the remodeling process, you’ll read more books, watch more home improvement shows, and make more mental notes on your friends and neighbors’ homes too – comparing your house to the BEST features from all the BEST houses. Before you know it, you’ve spent 10 years of your life fixating on all its imperfections, constantly comparing your house to other houses, and never really enjoying your home. Sound familiar?

We tend to treat our body the same way. At first we are consumed with the obvious, like our weight. Then we begin to pick our body apart, reading every fitness magazine, gazing at every “perfect” body, and always comparing ourself to the next guy – to the point we never just enjoy our new better “home”.

Once you give yourself a little break, you can enjoy making small improvements without obsessing over perfection. For some, that means looking a little better. For others, it means feeling a little better. Or, if you’re like me, being a little better just means fighting age, and the natural deterioration our body goes through when we neglect it – being a little better than than the average 41 year old sitting on the couch and eating pizza. Because it’s not like I can trade this model in on a new perfect one. So “better” will have to do.  🙂

pFIT Tip: The Secret Driving Force


Sometimes our decisions aren’t based on what we like, but what we dislike. I honestly can say I don’t love working out all the time, but my dislike for feeling unhealthy and flabby outweighs my dislike for exercise.

Don’t get me wrong, I LOVE the feeling exercise gives me and am always happy I did it, but the fact of the matter is this: If I could look fit without working out I’d skip it – Duh! 🙂 But I’m not that lucky so a girl’s gotta do what a girl’s gotta do.

Honestly, I’d have to say my hate for feeling fat is actually even greater for my love for feeling fit. Being fit and healthy should be the norm anyway. We all should be taking better care of our bodies – we only get one!

It’s not always about looks – it’s about how you FEEL. Whether feeling fat means actually “being fat” or not, it doesn’t matter. All that matters is how you feel.

So whether you feel fat when you are a size 4 or a size 24, it really doesn’t matter. What counts is what you do about it to make you feel better and feel healthier.

Heaviness, weakness, exhaustion, shortness of breath, tight clothes, sluggishness, etc can all drive you to do things you never thought you’d ever do – and do them well.

Let your HATRED for those things fuel your LOVE for working out.

4 Ways to Boost Your Training – and Results!

The days of low-impact aerobics and working out in the so-called “Fat Burning Zone” are over. (check out “The Fat Burning Zone Lies“) People have gotten smart, realizing the harder you work the better you look. High intensity training burns more calories – and the more calories you burn, the more fat you burn and the more you challenge your muscles.

If you are looking for motivation today, focus on results don’t focus on the work. Sure the work will be challenging, but it will also be very rewarding. Also, maybe something new is what you need!

It’s time to quit pussyfooting around! It’s time to get your sweat on and take your workout to another level.

1. Less Rest Time. Don’t rest so much between sets. Little to no rest between exercises will increase calorie and fat burn, as well as force your muscles to respond and change.

2. More Intensity. Replace reps with time. Instead of doing 12 reps of something, try 30 seconds of work and 30 seconds of rest – or more extreme, 45 seconds of work and 15 seconds of rest. Use the GymBoss Interval timer to track your time.

3. Heavier weight. And NO ladies, you won’t look like a bodybuilder! Up your weight and see if you can get the same reps with the new weight. Keep upping it until you can’t finish your desired reps. I bet you are stronger than you think and surprise yourself!

4. More new moves. Don’t get caught up doing the same old thing! Try new moves! Subscribe to our BCx Boot Camp youtube for new workouts and ideas posted weekly!

Action Trumps Motivation

Your body does only what you tell it to do.
It doesn’t care if you don’t feel like working out. Your muscles will still work, and fat will still be burned.

You don’t have to always like it or look good doing it.
Your body will still make serious changes despite your attitude or appearance. You can even hate every minute of it every single time you workout, and your body will get hotter and hotter every day.

You can succeed even when you fail.
Even if you don’t get those few extra reps or those last few steps, you will still make positive changes. Even if you didn’t reach a new personal best and your time was the same as your last race, your body can still change, still improve, and still fight fat and aging.

Your body reacts to action, not thoughts.
Even if you have a fowl mood and drag your lazy, stressed out, ticked off butt to the gym, your body can still have a good workout. And if you can’t celebrate your workouts, celebrate your body for responding to your actions and not your mind.

Action trumps motivation any day of the week.
Many of you may think it’s easier to workout if you are motivated, but in the end, your body really doesn’t care what you think – it only matters what you do.


Are You Climbing the Fitness Ladder?

If you have a fitness goal, then there are steps you have to take, much like a career, to get you there. Here are a few things to think about.

1. Have you lost focus?
2. Are you so honed in on the “job” you have forgotten the reward?
3. Are you just punching the proverbial clock and forgetting that a big pay off requires big performance?

Maybe it’s time to rethink things!

You’re training for a purpose. You have a goal of how you want to look, feel and perform. If I had to guess, you don’t want a small reward, or an occasional bonus – you want a BIG pay off.

Big pay offs take work. It takes dedication. No high-end executive got where they are by calling out sick. When their boss asked them to do something, they did that, and more. They weren’t late, they showed up with a smile, and they didn’t complain. Does that sound like you in the gym?

Are you giving your workouts everything you’ve got, as if you are up for the next promotion? I’ve got news for you – you ARE up for the next promotion. If you continue pressing on, you will experience a whole new kind of promotion that no boss or economy can ever take away from you. Work hard! Because hard work pays!

It’s time to climb the fitness ladder – all the way to the top!

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