101 way to motivate yourself
1: Write down your goals.
2: Create a fitness action plan.
3: Devise a desirable reward.
4: Set a completion date.
5: Enter a competition.
6: Enter a competition amongst your friends.
7: Plaster motivational quotes all over your house.
8: Write “Every Day is a New Battle” on your bathroom mirror.
9: Post your favorite fitness role model on your refrigerator.
10: Post your favorite fat picture on your refrigerator.
11: Type “Your Character is your Destiny” on your screen saver.
12: Type “Get off your Fat Butt” on your screen saver.
13: Practice core strength by using a stability ball for a chair.
14: Rollover and do some crunches in-between emails on your stability ball chair.
15: Buy a nice wardrobe that will fit you in two months.
16: Donate all your fat clothes to Salvation Army.
17: Moderate your strict eating with a fat meal once a week.
18: When eating your fat meal, look at the body type of other people who eat fat meals daily.
19: Buy some fitness magazines.
20: Read Body For Life by Bill Phillips
21: Join a fitness web blog: www.fitnessgurusam.com
22: Read “The Edge” (This is the most motivating sports book ever)
23: Pray and thank God you only have to lose half the weight he lost.
24: Make a supportive fitness group. (Join Fitness Concepts group on Facebook)
25: Hang around fit friends.
26: Surround yourself with people and things that promote a healthy lifestyle.
27: Find a running partner.
28: Inspire your own partner to run with you.
29: Create fitness goals with your partner.
30: Make a workout and diet log.
31: Personalize your journal by adding inspirational quotes and pictures. (I love the quotes from “The Best of Success” book)
32: Document your progress: weight, body fat, and measurements.
(Join the Fitness Concepts “Ultimate Accountability Program”)
33: Attend a bodybuilding/fitness show.
34: Talk to competitors and pros that live for fitness.
35: Ask your role models what motivates them.
36: Take a chance and email your role model off their web site.
37: Take a supplement for physical gains as well as a mental ‘placebo’ effect.
38: Drink some water.
39: Drink more water.
40: Date someone more fit than you.
41: Date someone who inspires you. (Ok easy guys I said inspires you to get fit)
42: Date someone you want to look really good naked for.
(If you are single of course)
NOTE
Men are driven by symbols of fertility that women possess, and vice versa. In addition you both need to be on the same page to stay fit and have a great sexual chemistry.
43: Shave your body so you can see all your muscles.
44: Tan your body so you can see all the lines and contours of your muscles.
(My wife would kill me if she saw this) She is an asthetician. Obviously do it sensibly.
45: Go to the beach often. Vegas pool parties are good motivators as well. Did I hear Rehab at the hard rock.
46: Hire a trainer. Scratch that I meant a fitness professional.
47: Become a trainer. Many of my clients who got in great shape became personal trainers because they experienced first hand the effects of changing their own lives.
48: Ask questions.
49: Look like a trainer.
50: Buy new athletic shoes.
51: Buy a new workout outfit.
52: Buy clean, new and comfortable socks.
53: Workout hard BUT have fun at the gym.
54: Do group training with a friend. (Fridays and weekends you can bring a different friend to workout with you for FREE at Fitness Concepts)
55: Do HIIT training. (High Intensity Interval Training)
56: Get a massage once a week. (Only if you worked out hard and didn’t miss. This is a reward)
57: Drink an energy drink. (I like “Gun Poweder” by PPN)
58: Plan a vacation where you have to wear a swimsuit.
59: Read Lance Armstrong’s biography.
60: Envision your workout during your warm-up.
61: Focus on the workout, one set at a time.
62: Treat your workouts like you are getting paid for it based on performance.
63: Conquer your negative thoughts by pushing your body into painful consciousness.
64: Experiment on how much you can make yourself sweat. (No not by sitting in the sauna)
65: Make it a goal to be the fittest person in the weight room – or any room for that matter.
66: Test your Max on bench press and squats. (Make sure to warm up)
67: Post a fitness calender on your wall. (If you are married ask BEFORE putting Sports Illustrated swimsuit Calender on your wall)
68: Put a before picture of you on the wall.
69: Watch pumping iron. (a classic)
70: Read The Encyclopedia of bodybuilding by Arnold Schwarzenegger
71: Don’t buy a home exercise bike or treadmill. Studies show that 93% become clothes hangers after the first 6 months.
72: Become the inspiration amongst your friends.
73: Help someone who is very overweight or wants to gain muscle.
74: Visit my web sites: www.fitconcepts.com www.chfatloss.com
75: Place your alarm clock across your bedroom so that you have to get up to turn it off in the morning.
76: Place your athletic shoes right next to your alarm clock.
77: Place a quote right next to your alarm clock that says: “Today you are closer to the person you were meant to become.”
78: Alarm your cell phone to give you daily reminders to eat, workout and give gratitude.
79: Volunteer your time with people who don’t have full function of their bodies.
80: Volunteer your passion for fitness at a senior center.
81: Look up new, healthy recipes to cook. (I love the book eating for life by Bill Phillips)
82: Search for new, healthy restaurants to eat at. (I already have done that on my blog for you http://www.fitnessgurusam.com/category/healthy-restaurant-reviews/)
83: Observe the body type of the people at restaurants you shouldn’t eat at.
84: Read the book “What to say to yourself when you talk to yourself” by Shad Helmstetter, PH.D.
85: Learn a new exercise technique like Kettle Bell training.
86: Turn off your TV and run.
87: Buy a new MP3 player or IPOD and put some high, energy, workout songs on it. (Trance and Hip Hop are my favorite)
88: Buy new workout devices like a heart rate monitor or pedometer.
89: Once a week go to the gym at a different time to workout by yourself.
90: Workout with your trainer at the same time everyday.
91: Workout using all new exercises.
92: Vary your cardio by changing the type of cardio you do. Mix it up
93: Say a prayer for power right before you train.
94: Say a prayer for performance right before your set.
95: Say a prayer for pain during your set.
96: Say a prayer for persistence after your set.
97: Say a prayer for positive action after you train.
98: Read articles by my bud Craig Ballantyne: http://www.ttfatloss.com/
99: Read articles by my bud Vince Delmonte: http://www.vincedelmontefitness.com/blog/
100: Get passionate enough to write an article about your success and send it to us.
101: You know what motivates you. Quit reading and make it happen.
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Filed under Blog, Expert Advice, Motivations by Dr. Saman
January 7, 2010
Goal Setting Made Simple
Here is what I call the Bakhtiar Formula for setting goals and accomplishing them.
Bakhtiar Formula
1. Decide exactly what you want and write it down in the present tense.
Be specific.
Your goals should be clear that a child could read it and explain it clearly to another child.
(I need to lose 19 pounds of body fat, I need to get my waist down to 30, etc….)
2. Set a deadline for the achievement of your goal.
Because of the fear of failure many people set vague and unrealistic goals and avoid committing themselves to a timeline.
As a result they have no benchmark or standards to measure their progress, and they eventually give up and quite.
( I am going to lost 19 pounds by March 1st )
3. Determine the obstacles that you will have to overcome to achieve your goal.
Identify the major constraints that hold you back from achieving your goal at the present time.
Fully 80 percent of the reasons you are not achieving the goals are internal.
They result from your lack of some quality or ability, which is largely under your control.
Only 20 percent of your obstacles or difficulties that are holding you back are external, in other people or situations.
(Lack of time? Manage your time better, lack of knowledge? Hire a coach, Lazy? Get off your a**, etc….)
5. Identify the people, groups, and organizations whose cooperation you will require to achieve your goals.
6. Make a plan out of your answers in the previous questions.
A plan is the list of activities organized by sequence and priorities.
A list organized by sequence means that you decide what you must do before something else.
When you organize your list by priority, you decide whats more important on your list and what’s less important.
7. Take MASSIVE ACTION on your plan immediately.
Step out in faith.
Once you begin, do something every day that moves you in the direction of your most important goal.
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Well, the first week of the new year is here. Here is a quick post on how to reach your goals. At the bottom of this post I already shared with you my goals and resolutions for this year. Please share with me some of yours.
In a famous study in 1953, the graduating seniors of a major university were asked if they had written goals, and plans to achieve them, after they left the university.
It turned out that 3 percent had written goals and plans. 14 percent had goals but they were not written. The other 83 percent had no goals or plans at all, aside from getting out of university and going on vacation that summer.
Twenty years later in 1973, they followed up on the graduates in this study and asked them, among other things, about their financial situations. They found that the 3 percent of students who had clear, written goals and plans upon graduation were worth more than the entire 97 percent of graduates put together.
What does this experiment have to do with your fitness goals?
EVERYTHING
You see before we start an exercise plan, we must write down our fitness goals.
This automatically starts to program your subconscious towards achieving your goal.
Imagine that you have two drivers, each with a brand new Mercedes-Benz.
They both set to travel across the country toward a distant destination.
One sets off with no road map, navigation, nothing.
The second driver takes the time to plan his trip carefully using road map, navigation and getting advice from people who have traveled that path.
Which driver do you think will reach his destination on schedule??
The first driver might NOT even reach his destination.
Your fitness goals are pretty much the same.
People with clear, specific goals and plans that they work from each day, accomplish on the average, ten times the result as others who don’t have a clear idea of where they are going or when they want to get there.
Again as always having a blast bringing you my latest thoughts and inspirations.
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Filed under Blog, Expert Advice, Motivations, Workouts by Dr. Saman
Ronni was the Winner of the Grand Prize
…….But everybody in our eyes is the winner and we are so proud of all our Health&Fitness Challenge Partners
We are excited to make a good dent in their lives and hear each of them say how great they feel and how much more energy they have gained!
Brian
Before & After
Christina
Before & After
Claudia
Before & After
Dulce
Gabriela
Before & After
Gena
Before & After
Heather
Before & After
Janeth
Justice
Before & After
Lan
Before & After
Mike
Before & After
Patricia
Before & After
Patty
Before & After
Randy
Before & After
Richard
Before & After
Robin
Before & After
Ronni
Before & After
Sondra
Victoria
Before & After
Wendy
Before & After
I have had a blast bringing you my latest thoughts and inspirations throughout 2009
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Filed under Blog, Motivations, Testimonials, Transformation Contests by Dr. Saman
