MOTIVATION

Motivation is the act or process toward a desired goal. This is the drive or incentive that influences you to achieve your goal.

As a personal trainer, I believe that you must have fun and enjoy yourself. This is the only way that you will incorporate a Fitness Program into your life forever. Without motivation, or what I call "inspired action", you will find yourself going in circles.

Motivation starts with baby steps. Once you’ve set your goals and prepared a fitness plan motivation is the key to staying fit. Many people fail to incorporate goals into their lifestyles and eventually drop their goals and rejoin the inactive majority. By managing your progress each day you will start to enjoy the positive results that are produced. You become accountable for your own results. In no time you will see your self-confidence increase as your capabilities improve. This becomes habit forming.

A successful balanced life is comprised of a lot of successful days put together, and each day is made up of a lot of successful activities, each activity completed at times as nothing more than an afterthought.

Psychology plays a major role in determining if people are successful with goals in the long term. No matter what your fitness goals – be it weight loss, to build muscle, prepare for a race or change your lifestyle, everyone needs the proper support, goals setting and resources to stay on track.

Most people think behavior is changed with willpower. It is true that willpower will help get you started, but it doesn’t keep you going. Only habit keeps you going. Behavior patterns must be permanently fixed in your subconscious mind. Motivation relies on positive reinforcement that is made up of both things we think and rationalize along with things we do involuntary.

Some people enjoy working out with a partner to help keep them motivated. Others participate in exercise activities to socialize. Many people prefer to workout alone. Everyone has their own motivating factors. Sometimes we need help. A friend, family member or a personal trainer can help provide the drive and incentive to keep you going.

As we know commitment is the difference between being interested in doing something and engaging yourself towards it! It boils down to attitude. True engagement helps create motivation. Almost everything we do will have an affect on how we feel. Motivation is the action that boosts our confidence and self esteem.

If you don’t fix yourself and create some simple rules that you are ready to accept in your life, you will very easily slip back into your past unhealthy behavior and attitude.

The tough part with exercise is getting out there and doing it. A change in your exercise mentality or a new idea or plan can help jump-start your physical well-being.

1) Exercise has to become one of your priorities
2) You have to make time for it.
3) You have to find a passion – something you enjoy.
4) If you don’t like what you are doing you won’t do it.
5) Set your goals.

Here is 20 tips to keep you motivated:

1) Train for an event, or pretend you are.
2) Set goals and be realistic. Make sure it’s something you enjoy.
3) Keep a journal. Tracking your progress results in success.
4) Mix it Up - Split your routine. Variety is the spice of life.
5) Vary the exercise sets or repetitions
6) Vary the intensity or load.
7) Add intervals to your cardio or aerobic exercise.
8) Try different exercises for different muscle groups
9) Try a new sport or activity.
10) Make it a social thing. Join a group or club or get a workout partner.
11) Hire a personal trainer.
12) Use a heart rate monitor to gauge your intensity and progress.
13) Change the order of exercises.
14) Distract yourself – Listen to your favorite tunes with headphones.
15) Use an exercise video, dvd, or YouTube.
16) Educate yourself - Read up, subscribe to a magazine.
17) Create a list of reasons why you want to be healthy & read it regularly.
18) Involve the family – bring your spouse, kids or pet into the equation.
19) Find workouts that aren’t workouts. Take the stairs rather than the elevator, Park at the far end of the mall parking lot, take a walk at you lunch hour.
20) Reward yourself. Take a day off from exercise or buy a new outfit.

Conclusion
The strength to succeed is in your head. Motivation relies on both voluntary and involuntary factors. By minimizing self-defeating behaviors and focusing on realistic goals you can attain the motivation and drive for short and long term success.

Do not get caught up in material things or wishing that everything was perfect. Simply live your life to the fullest. There is a big difference between standard of living and quality of life. Standard of Living is based on income earned – it doesn’t necessarily make you happy.
Quality of Life is the enjoyment of the millions of minutes in between accomplishments.

Look at what you are doing while living rather than what you do for a living. Enjoy life.

Now if that is not motivating enough for you, then just remember this;

If you’re handed lemons; accept responsibility and make lemonade.
Take Responsibility – it’s all up to you!

5th Annual DougY Golf Tournament

Hi All,

It’s all set. Say goodbye to spring and welcome in the summer with the first Golf Tourney of the summer. If you’re an avid golfer or a newbie – there’s fun for all!

5th Annual DougY Golf Tournament

June 23, 2007 (Saturday)

At: PLAYER’S GOLF COURSE

2695 Inkster Avenue
start time: 2:00 pm

Cost $28 per person

Includes 9 holes of Golf - Texas Scramble (best ball)

** Prizes **

BBQ & PARTY (right after the Golf)

283 Davidson Street (St. James – off Portage/Lodge)

for more info visit: 5th Annual DougY Golf Tourney (@Dynabody.ca)

Charity Sponsored: Heart & Stroke Foundation

HEART DISEASE & STROKE ARE THE NUMBER ONE & TWO CAUSES OF DEATH WORLD WIDE!

Everyone is welcomed – however space is limited. Advance payment required. *Contact: Doug at 837-6767 or 771-0061 or email at doug_yski@hotmail.com

THE PLAN - SETTING GOALS

If you fail to plan…you plan to fail.

Did you know:

Of those who make a New Year’s Resolution, close to 60% give up within 3 months. Even worse, it is estimated that 75% of people who join gyms quit (or don’t go back) within 3 weeks of joining!

Regarding New Year’s Resolutions, only 20% have a plan on how they will accomplish them.

Between 5 and 10% of those who set goals write down a plan.

Only 5 to 10% succeed in their goals. Equivalent to those who document their progress!

See a trend?

Trying to fulfill a goal without a plan is like going on a road trip across the country without a map or knowing your destination. Your fitness program cannot proceed according to plan if you have no plan, nor can you expect great results without a guide to steer you in the right direction.

Be it for fitness, career or other personal goals, people fail to achieve their goals for a number of reasons. Here is a list of the most common;

1) Don’t really want to do it. If you don’t think it’s important and can’t motivate yourself it’s not going to happen.

2) To many things on the go. Make a checklist and prioritize what’s important.

3) Procrastination. Make a plan and stick to it until it becomes an enjoyable habit.

4) Don’t know how to do it. If you are unsure, get help.

5) Set goals and record your progress.

Here’s something to think about:

"If you do what you've always done, you'll get what you've always gotten."
Anthony Robbins

Action without planning is one of the biggest reasons for failure. Planning should not be taken lightly. Goal setting involves mental work and preparation BEFORE the physical work.
Setting goals and keeping a record of your progress are important because as you come more fit, you must optimize the adaptive response to your training. Updating your goals can reflect this direction.

Before you start with the goals clarify what you want out of it:

- Do you want a fit lifestyle?
- Who are you right now?
- What motivates you to exercise?
- How do you want to train?
- What activities do I plan to participate in?
- What are the obstacles?
- How much time can I reasonably schedule?
- How will you reach your goal?
- What makes you think you can succeed?
- How can I incorporate the 5 components of fitness
(warm-up, aerobic training, resistance training, flexibility & cool down) to ensure success?

STEPS TO SETTING SUCCESSFUL GOALS

Your ultimate long-term goal. Imagine a dream goal. – aim high. Visualize your success.
This sets your frame of mind to realize that you can achieve anything that you put your mind to. This is the ultimate goal – if you are willing to pay the price to achieve it!

Be specific with your goals. I want to lose weight is too vague . Instead, narrow it down into something that is within your control to achieve. For instance;

· What measurements would I like to have?
· What dress size do I want to wear?
· How much body fat do I want to lose?

Set an Annual 12 month goal. Periodize your workouts. Do you like to take vacation at a certain time of year? Planning to run a marathon? Take these into consideration.

Three months goals - eg: Lose 10 lbs of fat.

Weekly Goals – Schedule or map your time.
Scheduling is critical to the success of your exercise program. Not only does this give you an idea of the time and activity planned, but it helps enforce commitment and success. A scheduled plan becomes habit forming. You will feel better, rarely miss workouts and continue to see success!

Once done, chart your progress. Are you losing fat? Gaining Muscle?

Daily Scheduling - now has to established to determine the time you have available. Back out the time needed for a warm-up, and cool-down to determine the amount of time available for your chosen exercise.

Daily goals are where habits are developed. Take baby steps – you reach your goals by making small choices every day. By mastering small challenges first you will have the feeling of accomplishment and keep your momentum going.

Keep a Journal or a Training Diary
This helps you focus on your goals. Having a written plan gives you a sense of direction that makes you feel certain, confident and motivated. A journal is a score card that tracks how well you are doing. You can see right way if the time you're investing is delivering results.

Keeping a training diary sends unmistakable instructions to your subconscious mind.
Rather than just going through the motions you get a good idea of your progress – what you are doing and how well.

Read and Reevaluate your Goals regularly

Too often a person sets goals but never revisits them. Setting and reevaluating your goals;

- Keeps you accountable
- Keeps your training program fresh
- Stimulates the body and mind
- Allows you to monitor your results.

Motivation is only effective when the goal is meaningful and fits the individual. Goal setting is an ongoing process. It is important to update your goals and record your progress or lack thereof so that appropriate changes can be made to maintain improvements. It is important that you plan not only for the time you workout, but the balance of your day.

The key to successful goal implementation is to keep your initial desires and motivations fresh in your mind. By reviewing and reevaluating progress, your goals become engrained into your mind. Daily reflection turns dreams into reality.

Reward yourself
Even though you may look in the mirror with satisfaction on your progress, take time to reward your successes – and don’t beat yourself up over drawbacks. Consider a reward as a “recharging” of your batteries. Mentally and physically you will feel better.

CONCLUSION

It is quite likely that you can see short term success without setting a plan. For example, if your goal was losing weight, it is possible to see results within the first few weeks of a haphazard workout and diet regime. However, how many people do you know that have lost weight only to gain it later?

As challenging as it is to lose weight, the greater challenge is keeping the pounds from coming back on. At this point you have reached the maintenance phase, or in other words “the rest of your life”.

You don’t see the rewards from your workout so easily. People may not compliment you, your waist size may not reduce further – you’re just staying the same. This is where people start to switch back to their old ways. By continuously setting goals you will unknowingly set yourself up for long-term success.

There is never really an “ultimate” goal. Success is traveling towards the goal, not the goal itself. By improving on yourself you are improving your quality of life and satisfying the “maintenance” phase.

If you are one of those fortunate individuals that record your goals, take a look back at some of your past goals. You would be amazed at what you have achieved – all started from taking baby steps!

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own." --Mark Victor Hansen

Live Long!
DougY.

Take the Wellness Quiz

A wellness lifestyle is a way of thinking, perceiving, and behaving. When you live a wellness lifestyle, your life is integrated, balanced, harmonious, and pleasurable.



Take today's quiz, courtesy of Cheryl Miller, and find out if you live a wellness lifestyle.



Take the Wellness Quiz


If you need help getting on the road to wellness a personal trainer can help.



Visit: Dynabody Fitness & Personal Training


(http://www.dynabody.ca/)

Stop the excuses - It's time to Commit

“I’m just too Tired” “I don’t feel like it”

I hear that all the time from people. Just like those people who have good intentions with their New Year’s Resolutions but can’t seem to drag their butt off the couch “Maybe I’ll start tomorrow” they say.

Well tomorrow never comes. In order to get motivated you need to COMMIT.

I have turned down many potential clients because think of excuses rather than solutions. They say that they don’t have the time, they are too tired.

Well if you want to have a better a quality of life and have ample energy you need to make an effort. Starting fitness training is not always easy. Nothing worth doing is ever easy. But you must think you can and try.

Commit your mind to a new vision of yourself focus on positive not negative thoughts.  Turn over a new leaf and reinvent yourself.

• Commit to at least 30 minutes a day of exercise, focusing on you and your fitness goals.
  
• 
  
• Commit to a balanced exercise program – start with mini-workouts** and add on from there.
  
• 
  
• Commit to making the most out of your valuable time.
  
• 
  
• Commit time for YOURSELF.
  

Hey, I’m sure you can add to this…..

** Note: Mini Workouts are a great way to get started. Short frequent workouts (10-minute sessions, three times a day) produce the same health benefits as a daily 30 minute session. 

Just remember: either you commit yourself or you quit yourself.

Think “Use it or Lose It”. - Your body is basically deteriorating from lack of use - only YOU can change it!

The first step is the hardest. Just like starting a resolution – turn it into a reality. Once you start, focus on all the good things that eating right and exercise does for you.

For more information check out my website page:
”Staying in Shape during a Busy Schedule


Now this article is geared towards getting committed – considering that you get enough sleep but may still feel exhausted. If you are tired from sleep related problems there are things you can do to help get a restful sleep.

• Stick to a regular bedtime and wake-up time. Prime your body to fall asleep when you get into bed.
  
• Remove televisions, computers and work materials from the bedroom,
  
• Read a book or do yoga or tai chi just prior to going to bed – this will help “wind-down your body”
  
• Keep the bedroom cool and dark – turn away the light from the alarm clock.
  
• Commit to exercise. This improves sleep, reduces stress, anxiety and depression, and gives you a higher level of energy.
  

Addressing YOUR physical fitness is ultimately a personal choice. If you want to have more energy, look and feel good, then make physical fitness a part of your life.

If you are having trouble getting started a personal trainer can help. Once you commit it is easy to get hooked and never go back. Start today – summer is not far off!

Visit:

Dynabody Fitness & Personal Training

ABS - Wanna Six-Pack?

Now that spring is here people are setting their sights on the warm weather.
Those who have sluffed off on their New Year’s resolutions “to get in shape” are now realizing that they have to put the effort in if they want to look good for the season.

And with summer just around the corner, what is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course.

You hear of people wanting to trim down their waistline – wishing for a “Six-Pack”. And we aren’t talking about grabbing a 6 pack of beer from the liquor vendor! No muscle group is more noticeable for men or woman than their abs.

In order to have the appearance of a six-pack, you must lower your body fat levels. Doing endless situps and crunches will NOT create a smaller waist or flatter stomach.

Getting “cut” is the development of the bands of connective tissue of the rectus abdominis muscle into deep grooves combined with low levels of subcutaneous fat (fat storage).

Your abdominals are like any other muscle in your body. They can be overworked. Doing endless ab work will not reduce the size of your waistline. On the flip side, it is unlikely that doing too much Ab work, especially with higher intensity/resistance, will result in giving you a big waist. Your ab muscles have a relatively small proportion of fast-twitch muscle fibers and are smaller and less leveraged than other muscle groups.

What is required to get Killer Abs?

First, performing strength training for all of your major muscle groups with moderate to heavy weights. This includes strengthening your midsection with added resistance and honing in on core training. Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

Second, the best way to burn fat is by doing high intensity interval cardio/aerobic exercise.

Finally, and most importantly – THINK NUTRITION - you must eat smart. This is a must. You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods. This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

In conclusion, if you want a flatter stomach you must develop an intelligent exercise program and focus on smart nutritional choices. Simply put you need to lower your body fat levels by eating properly and exercising all of your major muscle groups and including a cardiovascular routine.

For more on Abdominals:

1) Abdominals @ Dynabody.ca.

2) About your abs @ Dynabody.ca.

3) Abdominal Exercises @ Dynabody.ca.