In the last post, we talked about you how to set our health and fitness goals. I do realize that there are two kinds of people that are reading these posts. Those who are serious about achieving results and those that are just reading and “planning” to start “some day”. For those who are serious, they took action and set goals and are already putting in at least 15 minutes of exercises and watching what they eat, while the others are still in the “planning” stage.  Am sure you know exactly what group you fall into.

Today, I want to share with you the two things that keep me motivated.

1. Variety

2. Immediate results

Variety

When I started working out, all I was doing was running. I realized pretty quick that I needed to incorporate a variety of exercises if I was going to keep exercising because there were times I just felt like I did not want to run. So I decided to figure out other ways of exercising. What I did was to incorporate both outdoor and indoor exercises.

So, I went to craigslist and started to look for people who were selling their exercise equipment. I wasn’t looking for bulk equipment. I just wanted equipment that would allow me to do things that interest me and were easy to store. I was able to get me a bicycle, a set of weights, a weight bench with the bar and weights (I later gave the bench and the bar away), a pull up bar and a standing boxing bag. I also went to ebay and bought some new exercising bands. I used craigslist and ebay for a very good reason am sure most of you already know….SAVINGS.

Its amazing the amount of equipment I was able to get for the money. When looking for deals, the idea is to be patient and also know how to negotiate. I realized that most people who sell things on craigslist don’t need them any more and are looking for a way to get rid of them without just throwing them away. The things that I got were as good as new but I literary got them for pennies on the dollar. I would recommend you do the same if you are looking into buying some exercise equipment (or other things).

The other thing that helped and still helps me is free exercise videos. One of the greatest invention of our times is the internet. All I do is go to youtube and look for exercise videos that I can use in my routine. Another really great workout site I love is bodyrock.tv. Between the equipment I had bought and the internet, I was able to mix up my workout routine indoors and outdoors and stay motivated.

The other advantage of using a variety of exercises is, your body does not go into a workout plateau. If you were to do one form of exercise, say, walking or running, your body will soon get used to doing that exercise and adapt to it. This means that you will see results in the first weeks of starting your exercising routines but will soon stop seeing the results. That’s one of the reason people give up working out after a period of time (When they don’t see any more results even when they are still working out). By the way there is a way you can still do the same exercise but still spice it up so you don’t hit that plateau but that will probably be another post.

Immediate results

One of the hardest things to do is to start. When most people think of exercising, they associate it with pain instead of pleasure and so end up dreading exercising. But for those who are able to by pass that “road block” and do the exercises, the immediate results are so motivating. Immediate results also encourage you to think of that first step. Sometimes we get carried away by the big results we forget the small results that add up to the big results we are shooting for.

You remember when I told you am going to commit to at least 15 minutes? That 15 minutes commitment is really to help me overcome the “no time” excuse. There are times I just have 15 minutes, but for the most part, when I start exercising, I end up doing more than the 15 minutes. Here are some of the immediate results you will experience when you start working out. You will:

• Feel better
• Be more alert
• Get rid of stress
• Be more confident of yourself
• Feel relaxed
• Be motivated to keep working towards a better health and fitness lifestyle

I have to go now. I hope this will help you stay motivated and focused.

By the way, am not promising but if I get a chance, I will make a brief video of me shirtless so that you can see how I look now and then compare how I will look at the end of the year. The reason I want to do this is because some people may be motivated by first seeing the results I get and may be join in.

Do you think its a good idea to do this? Let me know if I should or shouldn’t. Just leave me a comment to let me know what you think.

Until next time,

Stay blessed, keep the faith & reign in life!

Moses Kangave

For Christian Motivation

Ok, am assuming you are joining me on the journey to achieving our health goals. For many people, health goals are more of a wish than a commitment. We want to make sure we don’t fall in that category of people, so, let us set the foundation right so that we will find this journey easier.

To begin with, we need to take inventory of where we are right now, then decide where we want to be in the future. Let us make the end of 2011 our target goal for now. It’s also important that we don’t fall into the pit fall of just focusing on end of 2011. The ultimate goal is a health lifestyle change.

We are just using end of 2011 as a measuring yard to let us know how we are doing. Also, we will be taking various inventories throughout this period (between now and end of 2011) to see how we are progressing, and making necessary changes.

Taking inventory:

This is the moment of truth where you must take your weight, see what you are eating, look in the mirror to checkout your figure, and find out how you feel. These are the things I focus on for my health goals.

Because we are focusing on lifestyle change and total health, if possible, it would be great if you can take a full health physical and check up. Being healthy is not just about losing weight. You need to know if there is something wrong with you so that you can deal with it. If you find something wrong with your health, don’t be alarmed. There is an answer through Jesus Christ to every problem in life.

I don’t want to complicate my life by trying to do everything the “experts” tell us to do to get in shape. My focus is finding things that I can incorporate into my life to get the results I want. For example, am not into counting calories and stuff like that because, not only don’t I enjoy doing it (tracking the calories to everything I eat), it also takes the fun out of enjoying my food.

Let me share with you a revelation that will help you. Achieving results in anything you do starts in your mind. If your mind doesn’t believe it, understand it, or hates it, you are just wasting your time. It all starts with the mind (or heart).

So we are going to forget all those info-commercials and sales pitches for the “magic pills”, “magic diets”, “magic plans” and “magic exercise machines”. We are going to figure out activities we love to do and things we can incorporate into our lifestyle. Yes we will use the pills, diets, plans and machines if we need and have to but not to get “magic” results.

Setting your goals:

After taking inventory of where you are, you are now ready to dream. Here are some things to think about.

What is your ideal weight?

What kind of figure do you want (what do you want to see in the mirror when you look at yourself)?

How do you want to feel (health wise)?

Dream my sister, my brother, DREAM!

You need to know what you want to achieve. Here is an idea of where I am and what I desire to work on. Hope this can help you make your own goals.

My inventory and goals:

My current weight is 158 lbs. (I have gained 13 lbs since I stopped exercising frequently). My desired weight range is, 140 lbs –  145 lbs.

I have low energy levels –  I plan on focusing on energy foods to boost my energy. Regular detoxfying will also help in getting rid of the toxins that may be causing the sluggishness.

Am not very good at eating vegetables (especially raw) and fruits. Am going to increase my vegetable and fruit consumption by making veggie and fruit shakes.

I drink a lot of hot beverages and I drink them with sugar. I need to decrease the amount of sugar I drink, and increase my water consumption, which will help to dilute and flush out the sugar.

Am not so thrilled with my figure. As a matter of fact, it looks like I have gained alot of fat that has covered the muscles I had built. Am going to do weight exercises to build muscles, tone and give definition to my figure. Am not interested in getting ripped. I just want a little muscle definition.

I will work out at least 15 minutes a day for 3–5 days a week. (Note that 15 minutes is the minimum) 15 minutes is to take away any excuse of “no time” or “am so tired”. I have also come to realize that when you begin working out, by the time you get to the 10 minutes, you are “juiced up” and can go for more than you thought you could.

I MUST create time for resting, relaxing and socializing. Am not doing so good in this area because of the nature of my job and schedule.

So those are my health goals. The important thing we need to remember is, to be flexible but committed to them.

I hope this helps you out.

To your health,

Stay blessed, keep the faith and reign in life.

Moses Kangave

For Christian Motivation