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"Top 10 Keys To Motivation for Exercise!"
Copyright 2003 by Greg Landry, M.S.

Motivation is the key to consistent exercise
and results! Here are my "top 10" keys to

1. Know the benefits of exercise. We are more
motivated to do things that we'll benefit from. The
more we benefit => the more motivated we are. For
example, if I told you I'd give you a million
dollars to take a 30 minute walk tomorrow morning,
would you do it? You bet you would! The benefits of
exercise aren't quite that compelling, but they are
pretty motivating! :)

You will benefit tremendously from consistent
exercise. For many people, that's very motivating!
To see a list of my "Top 20 Benefits of Exercise".. 

2. Create your personal "reasons list". Keep a piece
of paper and pen handy for a couple of days. Jot
down EVERY reason you can think of that you want to
get healthy / get fit / lose weight, through
consistent exercise.

Real life example => I spoke to a lady a couple of
months ago who could only think of two reasons that
she wanted to lose weight and get fit. I told her to
think about it for a couple of days and she came up
with a list of over 30 reasons, such as..
- more energy to spend quality time with her family
at night
- to be able to fit into all the clothes in her
- to be able to live a long, healthy life to enjoy
time with her children, husband, and 
grandchildren (eventually)
- to not be uncomfortable in public
- to not become breathless climbing stairs
- to be able to do "active" things with her family
and friends
- to be able to play on the floor with her children
- to be able to wear nice clothes

Her list goes on, but you get the picture. Make a
long, extensive list. This may not seem important,
but it is critical to be able to read this list when
your motivation to exercise is waning. It's a 
powerful way to quickly get "re-motivated!"

3. Exercise with a friend. Statistics tell us that
people who exercise with a friend are more successful
at exercising consistently. You can keep each other
accountable. Knowing that someone is waiting for you
to exercise with them can be great motivation to
show up and get it done!

4. Exercise first thing in the morning, every
morning. Folks, if you're really serious about this
exercise thing, then get serious about it. Our
bodies were made to be active on a daily basis..
and when we are, all sorts of wonderful things
happen.. we even get healthy and fit! 

People who exercise 6 to 7 days per week first
thing in the morning, are much more successful
at exercising consistently, than those who do the
2 or 3 day thing. It doesn't have to be a huge
workout everyday.. get out there and take a 30
minute walk. For all the details on why you 
should exercise in the morning, see my article.. 

5. Train for a local 5k or 10k walk or run in
your area. This can be great motivation to
exercise on a regular basis. I've seen many
people transformed from couch potatoes to
lean, mean exercising machines, because they
decided to enter and train for a competition
like this. Don't think you can't do it...

6. Reward yourself! 
Real life example => Claire from Atlanta told
me that she puts $3 in a piggy bank every time 
she exercises. She gives herself the freedom to
spend this money on things she normally 
wouldn't buy for herself. She says she usually
ends up with over $70 per month!

7. Keep records. Write down your exercise time
(minutes) each day. Keep a running total for
the month and year. Calculate your average
exercise time per day. Set some lofty goals!

8. Make your exercise as enjoyable as possible.
For example, if you're a walker, you may want to
get a good cassette or CD player to listen to
music or books on tape, etc. If you're exercising
inside, set up a TV so that you can watch it while
exercising. On the other hand, you may just prefer
peace and quiet. Do whatever makes exercise most
enjoyable for you. You are much more likely to
exercise consistently if you enjoy it.

9. Wear good shoes that are appropriate for what
you're doing. Injuries seriously affect your
motivation to exercise. Most people, especially 
walkers and runners, wear their shoes far too long. 
Worn out shoes will make you much more prone to 

My absolute favorite place to buy shoes is "Road
Runner Sports". They have great prices and selection
but most importantly, their catalog includes a great 
chart for determining which shoes are best for you 
based on numerous factors. Even if you don't buy 
shoes from them, this chart is great to have. 
Request their free catalog by calling 1-800-551-5558,
or go to their site.. 
for the electronic version of their buyer's guide 
chart. It's called "shoe dog."

10. See results and get compliments. That's really
motivating! GO FOR IT!

Author and exercise physiologist, Greg Landry, offers FREE weight loss success stories and his "Fast, Healthy Weight Loss" newsletter at his site: Fitness


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