Kekich’s Credo # 18

I was reading through some of Kekich’s Credo’s today. Even though they are all great, this one stood out to me.

18. Find out what works, then do more of it. Focus first on doing the right things, and then on doing things right by mastering details. A few basic moves produce the most results and income.

5 Ways to Stay Motivated!

Below are five simple ways to keep you motivated and help make exercise a lifelong commitment.

1.    Find Something You Like To Do.
Simple enough, right?! I promise that if you do not like what you are doing you will not continue to do it. Yes, there are a several things that you should include in your fitness program, just don’t try to it all at once. Find an activity you enjoy and stick with it. After you realize that you are planning it into your day without really thinking about it, then it might be time to consider adding another component to your fitness program.
2.    Take a Before photo.
Trust me on this one, nothing will get you motivated more than seeing a picture of yourself in your swimsuit. Post it somewhere that you go often, like maybe the refrigerator (proximity to the food doesn’t hurt). Every time you see the photo it will remind you of why you are working out. It also helps to take another picture every few weeks. Visible progress can do wonders for your motivation.
3.    Set Goals.
Setting realistic goals is a must. Without a goal to work toward it’s hard to find direction. Make it simple, specific and realistic.  Lose 5 pounds, add 10 pounds to the bench press or lower cholesterol 20 points by next month are a few examples. Remember, if it’s not written down it’s just an idea, put that idea on paper along with a completion date and it becomes a goal. Make it even better by posting it right beside your before picture.
4.    Find A Workout Partner or Group.
Let’s face it,  we all do better when someone else is there to hold us accountable. Having someone to motivate and encourage can make workouts more enjoyable and beneficial. Maybe it’s getting a few extra reps, going another minute on the stepper, or just showing up–workout partners will push you a little harder than you would push yourself.
5.    Plan and Keep Records.
I’m sure you’ve heard the saying before, ”Fail to plan, plan to fail.”  If you are going to make exercise a lifelong commitment, you must plan. Plan time for your daily workouts, plan your workout routines, plan your recovery times, etc.  Every goal you set will require a new plan.  Make a plan for a specific goal, achieve that goal then repeat.  Before every workout, look over your previous performance and make changes to the plan that will keep moving you toward your goal.  It may be more weight, more reps or even more time.  Keeping records will allow you to make changes necessary for moving closer to your goals.
So there you have it, five sure-fire ways to stay motivated to continue your fitness program.  I’ve given you some of the tools to help you on your journey–how you use and apply these tools will make the difference between success or failure. Read and re-read the five suggestions, then find ways to apply them so that they work for you.

Fat Loss Video is Live!!!

I just finished up a short video on the components of successful fat loss. To access it just go to www.coxfitness.com and look for the sign-up form at the bottom of the page. Once you enter your e-mail address and confirm it you will be taken to a viewing page.

Watch it and let me hear your feedback.

Make your Cardio Count

I am always amazed at the number of people that try to read books or magazines while they are doing cardio. Granted, if all you are after are some of the health benefits of exercise then keep reading, but if you are hoping to lose bodyfat then stop the silliness. Performing cardio workouts to help lose fat usually means intervals, and if you can read(or even comprehend what you are reading) than you are not really doing an effective interval workout. Why not stay mentally connected to your workout, push yourself hard enough to make a real difference and be done. 20 to 30 minutes of structured work is all it takes. You’ll see results and have plenty of time left to read later.