Posts tagged new year

Be A Finisher This Year

dreamer vs workerQuote of the Day: “There are dreamers who don’t work and there are workers who don’t dream. dream • work • succeed” Joyce Meyer

Scripture of the Day: “I have finished the work which You have given Me to do.” John 17:4

Do you have a finisher’s heart?

I was listening to Joyce Meyer while I was on cardio and she said some super powerful stuff that went perfectly with the New Year theme this month. She asked “Do you have a finisher’s heart?“. Anyone can start, but not everyone has the heart to finish. They dream, but they don’t work. Then, she followed up with a killer analogy, comparing child birth to birthing something new in your life.

labor painsYou can’t give birth without labor – unless you want to be cut on, and that’s no fun either. The bottom line is there is a cost. There will be some work required. You can dream of having kids, you can even conceive (start), but if you don’t endure the 9 months of carrying that baby and go through labor (good choice of words!), you aren’t going to experience holding that beautiful new life in your hands.

Labor is required. It’s not a choice. You can’t dream of being fit and thin without being willing to sacrifice for however many weeks or months it requires to experience a new life. Are you willing to carry that dream full term? Are you willing to have some occasional growing pains? Are you willing to practice patience until your dream is fully developed? Are you willing to give up certain things along the way, making sacrifices for something new and great?


Decide now to be a finisher (John 17:4). Decide now to carry this thing out full-term. Don’t abort your plans in the middle of your journey. Go the distance. It will be so worth it.

Dream, Work and Succeed.

The Secret to a Strong Finish

Day 4 of 30 Days of Motivation: The Beginning, The Foundation.

Quote of the Day: “Start Strong, End Stronger”
Scripture of the Day: “other seeds fell on fertile soil, and they sprouted, grew, and produced a crop that was thirty, sixty, and even a hundred times as much as had been planted!” Mark 4:8

start strongSo far this new year, my topics have all centered around the beginning – examining yourself, setting goals, getting your head right and making a plan. There is no finish without a beginning. While that may seem obvious to most of us, I believe we forget just how important the beginning of success really is.

Our impatience gets us in trouble. Let me give you an example. If an impatient farmer doesn’t do what is necessary to prepare the field, it really doesn’t matter how hard he works on planting the seed, watering the seed and taking care of the crop, he’s not going to have a good harvest.

In many ways, we do the same thing when we attack our New Year’s goals. We skip all the important preparation that helps us get the best result possible. We skip necessary steps like basic diet education or doing our homework on gyms, workouts, etc. We start our workout program unprepared, with the wrong shoes and with no tools. We may give our workouts 100% but we haven’t even gone to the grocery store or started our foot preparation.

While the preparatory phase is not an exciting phase, it’s a necessary phase to getting fit. You MUST invest in learning how to get the results you need. If you are relying on short cuts, gimmicks, quick fix fads, diet pills, etc to get you results, like a crop that springs up fast but dies because it has shallow roots, your fitness will soon die out too.

Commit to spending time on preparing for success and you will have a much greater chance of success.

CLICK HERE to visit my Get Pfit page, for preparing your foundation to fitness.

Digging Deeper

4 Types of Soils: “A farmer went out to plant some seed. As he scattered it across his field, some of the seed fell on a footpath, and the birds came and ate it. Other seed fell on shallow soil with underlying rock. The seed sprouted quickly because the soil was shallow. But the plant soon wilted under the hot sun, and since it didn’t have deep roots, it died. Other seed fell among thorns that grew up and choked out the tender plants so they produced no grain. Still other seeds fell on fertile soil, and they sprouted, grew, and produced a crop that was thirty, sixty, and even a hundred times as much as had been planted!” Mark 4:3-8

4 soils

What It Means

In this verse Jesus is talking about different hearts, and it applies to so many areas of our life. I broke down the 4 different soils to help you understand just how important our foundation truly is.

1. The footpath: You hear the truth, but others trample you with “their way”.
2. Rocky Soil: You start excited, but the depth of your knowledge is shallow, and you burn out fast.
3. Thorny Soil: You are in an environment where you are easily distracted, allowing other people and philosophies to choke you the life and excitement out of you.
4. Fertile Soil: You are prepared for growth. You have a soft and open heart, ready to hear, learn and grow.

Have you done what you need to do to prepare your “soil”? In order to really be ready for change, you have to be easy to penetrate – meaning, you need to be ready to hear the truth and apply it. Ready to dig deep and dig out any rocks, protect yourself from any “vultures” and take the time to prepare your heart and life for change. A hard stubborn person doesn’t want to admit they need change. They don’t want to accept the truth and what needs to change. They aren’t willing to accept wrongs and they want to convince you of everything right they are doing. This is a recipe for disaster. Take the time now to prepare for a bountiful harvest! Start strong, end stronger!!!

30 Days of Motivation: Be a Success Today

I am strong, focused & determined 201530 Days of Motivation: You ARE…

Quote of the Day: I AM STRONG because I haven’t given up. I AM FOCUSED because I can still see my goal. I AM DISCIPLINED because that is what success requires. I AM DETERMINED because that is what I require. I AM MOTIVATED because I believe in the process. I AM A SUCCESS because every day, I am a little better than the last.

Scripture of the Day: “I can do all things through him who strengthens me.” Philippians 4:13

Learning to think in the present

Why can I say all of these things even if I am just starting fresh this new year? Here’s why you can claim all these things starting today!

I am STRONG: If you are tackling New Year’s Resolutions and continuing to try to improve your health, weight and fitness, that means you are strong because you keep trying and haven’t given up.

I am FOCUSED: If you have set goals, you can stay focused. Focus requires a target. As soon as you set your target up, you are ready to get focused and stay focused!

I am DISCIPLINED: You don’t have to feel like working out or dieting to be disciplined. Discipline is practiced. As long as you are willing to practice discipline, that means you are pretty darn disciplined, because most people don’t even attempt to be disciplined in their fitness at all.

I am DETERMINED: Determination is required for success. You can’t attempt to change your life without the determination to keep showing up and trying. How determined are you to lose weight or get in the shape you desire? That determination will determine just how far you will go. However, if you are reading this, that is already a good indication you are determined because you are making additional investments required for success.

I am MOTIVATED: While I may not FEEL motivated, you are probably plenty motivated to get in the best shape possible. Whether it’s feeling fat, a yucky self-esteem, a competition to lean out for, a race to prepare for, kids to be healthy for or poor health to improve, we all have plenty of things that should motivate us. What is motivating you? All it takes is one thing to keep you motivated.

I am a SUCCESS: Why can I say this even if you haven’t reached your goals? Because you are here today, because you are showing up today, because you are investing in success today – so YES, you are a success today!

Up Close & Personal

Here are my personal goals from last year.

Goals1. Be More Brave: My goal was to step out of my comfort zone and do things I’ve avoided or been scared of for years. So I finally committed to training for a competition. I did it, I reached and surpassed all my goals. Don’t get me wrong, I did it kicking and screaming. There was no part of me that wanted to compete, but I did it and I actually had an extremely good experience and it pushed me outside my box and helped me reach a whole new level of conditioning. As I look back, I realize I need to repeat this goal and continue to get out of my box more and more.

2. Be Better: I also wanted to be a better wife, a better friend, a better family member. I set goals to be more giving with my time, to be more purposeful about spending more time with special people. Am I great at this yet? No! But I’m way better! Again, this will be on this year’s hit list too. We can all continue to improve. I think the most dangerous thing is to become complacent and lazy – in our marriage, in our workouts, in our friendships, etc.

3. Get to Know God Better: Last year I committed to spending more time in the Word and praying more. I wanted to read through the Bible, but I didn’t reach that goal. Am I going to beat myself up? No! This is the perfect example of aiming high and even though I didn’t hit my target, I got closer than I ever would if I didn’t aim high at all. I read more than I ever have read before, and I completed 2 semesters of Discipleship training, which required a ton of bible study and as well as an 8-week in-depth couple’s bible study. The more I get to know Him, the more I trust Him and understand Him. Are God and I BFFs yet? haha! Nah, but boy are we much closer!

Of course these are just 3 goals I had last year, but I wanted to share them because in all reality, this year’s goals are a repeat of last year – and we all should have the same goals each year. Even though we may add to it each year, or tweak it. We should always attempt to maintain what we have improved on, and continue to strive to improve so we don’t get too comfortable and slip back into old habits.

Start 2015 Right: 5 Steps to a Better You

30 Days of Motivation

to Day 1 of my annual 30 Days of Motivation! (Subscribe right now!) Most of my posts will likely be pretty short – just a motivational image to ponder, brief comments on that quote and a matching scripture to reflect on. Today is longer because I believe today’s topic is the foundation of lasting true change. Today we are talking about self-examination and goal setting. Sound boring? Well, it’s not a fun topic really, but it’s one hurdle we have to get over on the way to the finish line. Ready? Set? Go! Here are 5 Steps to a Better You in 2015!!

Day 1: Be Your best

aim highQuote of the Day: “If you aim at nothing, you will hit it every time,” Zig Ziglar

Scripture of the Day: I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.” Philippians 3:13-14

There are 2 big mistakes people make often. They don’t aim for anything particular or they let past failures keep them from aiming higeher. Scripture is clear to forget the past and look ahead, to press on (keep trying), despite past failure. Sadly, I believe it’s past failure that keeps people from even attempting to make New Year’s Resolutions or setting new goals. 2015 is a year to make a change.


Step 1: What Are You Aiming For?

Life, like sports, should have a goal. Otherwise, how do you know what direction to go or how to get ahead?

goalsWhile some people may be letting past failures keep them from setting new goals, some people’s problem may be that they treat New Year’s Resolutions more like making a birthday wish. They say what they want to themselves, blow out the “candle” and wait for something to magically happen all year. Others may just not have a good grasp on how to set goals period.

If you want change in 2015, I suggest you set goals. Just like Zig Ziglar said, “If you aim at nothing, you will hit it every time.” While I don’t think you should wait until the New Year to set goals, I do think this is one of the best times of year to reflect on everything you did right – as well as everything you did wrong. Self-examination is not only necessary for improvement but it’s healthy. Without goals and self-examination, we become complacent. Why do you think we have exams in school? Because teachers want to make sure you are progressing, and find out where you still need work.

2. Exam Time!

Examination -iɡˌzaməˈnāSH(ə)n/
: a detailed inspection or investigation.
: a close and careful study of someone or something to find signs of illness or injury
: a test to show a person’s progress, knowledge, or ability

examThe same way we would be required to take an exam at the end of the school year to test our progress, we should set time aside to exam ourself during different seasons of our own life. Life is a school and our body, in many ways, is a science project. The same way we would examine a science project that didn’t go right, we should look at last year and see what we could add or take away from the equation that could help bring a better outcome.

Even if last year was amazing, we should reflect on what made it amazing and how we can either maintain that or make it even better. The fact is, we ALL have stuff to work on. Whether it’s our health, weight, financial security, spiritual growth or what type of husband, wife, mother, brother, sister, or friend we are – the first step is self-examination. It’s so important, the Bible mentions is many times.

  • “But a man must examine himself” 1 Corinthians 11:27-31
  • Examine yourselves…Test yourselves” 2 Corinthians 13:5
  • “But each one must examine his own work” Galatians 6:4
  • Let us examine and probe our ways.” Lamentations 3:40 
  • “Consider your ways!” Haggai 1:5-7

(read more about what scripture has to say about self-examination)

3. Pull Out the Mirror

reflectionSelf-examination requires honestly. There is nothing that is more honest to me than the mirror. I can convince myself I feel like I’m 20 years old. I can still picture myself in my twenties. I can even prove to you I’m stronger and fitter than I was when I was 20. However, if I hang out with teenagers, while I still may fool myself into thinking I’m still young, they remind me I’m not as young as I feel. But one thing I can’t argue at all is what the mirror says. When I pull out the mirror, the rude awakening of facing my image in the glass reflection, the wrinkles and grey hairs, are brutally honest – tellinh me I’m no where near 20 anymore.

Unfortunately, many people do not look at their life honestly. They look at their life more relatively. For instance, they may feel pretty fit compared to their out of shape family. Or someone may feel like they eat really healthy compared to all their pizza-loving, beer-drinking friends. True self-examination requires open eyes and a clear view of one’s real self, compared to the healthiest, happiest, best version of your own self – not compared to someone else’s hot mess.

“I say to everyone among you not to think of himself more highly than he ought to think, but to think (rate yourself) with sober judgment” Romans 12:3

true reflectionAnother words, don’t fool yourself. Rate yourself with a clear head and clear judgement. Ironically, even if we know we have stuff to work on, it’s easy to think more highly of ourself than we should. No one likes to feel like a failure, but this isn’t about feeling like a failure, this is about simply improving. But, many times, in order to feel better about ourself, we are too busy pointing out everyone’s mess to recognize our own areas of weakness. It’s the proverbial plank-eye scripture.

“First take the log (plank) out of your own eye, and then you will see clearly to take the speck out of your brother’s eye.” Matthew 7:5

The best way to look at yourself is to look at you now compared to the younger you, the best you, the you God desires you to be. If it was just you and God alone, what are the areas you think He’d want you to work on? Would he wish you’d take better care of your body? Maybe He’d like you to spend more time with Him or be a better spouse. Whatever it is, you must remember you are your only competition.

4. Keep Your Eyes On Your Own Paper

i will beat her quoteIf God had the chance to sit me down, I doubt very seriously He’d do some name dropping. He’s not going to say, “Bonnie, you are doing OK, but have you seen Kristie lately? That’s who you need to be more like”. No way! It would just be about me and Him – so keep your eyes on your own paper during your self-examination time. Remember my quote saying “I will beat her” (pictured right). This year, in 2015, I want to beat the old 2014 me. That’s the only person I want to beat.

Now, if you are ready to begin this journey to a new you, then here are the steps to making 2015 your very best yet!

5. Set Goals

1. Examine yourself – both good and bad. Make a list of your weak areas that need strengthening and make a list of your strengths too.

2. Set annual goals – both broad and specific.

3. Set monthly goals – set a goal just for January and focus on that goal the most.

4. Set weekly goals – set the goals needed each week to help you meet your monthly goal. This can be a set number of days you want to workout a week or how many pounds a week you want to lose. Weekly goals should be easily maintainable and help you stay on track.

5. Set daily goals – Daily goals may be centered on a new daily habit, like going to be early, or sticking to a specific daily caloric budget. Daily goals are necessary in reaching your weekly goal.

Don’t forget to subscribe to my blog if you want daily New Year Motivation this month!


31 DAYS MOTIVATION: You Can Change in 2014

I CAN CHANGEAs you reflect on your goals this January, don’t allow yourself to get overwhelmed with how much you need to do. Set your goals, and then look at the reality if you commit to TRYING to reach them – you CAN, and will, improve. Honestly, that is the worst case scenario. For example…

Goal: I want to lose 50lbs.
Reality: I will feel better even if I lose 25!

Goal: I want to pay off my debt.
Reality: It will be awesome even if I pay off a big chunk!

Goal: I want to read through the Bible.
Reality: I’ll read more than last year just trying!

Goal: I want to be live healthier
Reality: The more I workout and eat healthy, the better I will feel.

Even if you don’t reach all your goals, as long as you commit to trying, you can at least make improvements – and that’s a great thing! Think of the things that will improve if you workout more, eat healthier, drink (alcohol) less, go to church more, spend more time with family, spend less time wasting time, spend less, budget more, work more efficiently, be a better steward of your money, time, home, friends, etc. Just attempting these things will change you if you commit to trying.

This year, instead of focusing on reaching a goal, commit to making healthy changes so you can make improvements. As you begin to improve, you will find more motivation to reach your goals, as your goals get closer and closer. Sure, you will never be perfect – but you sure as heck can be better in 2014! Goodbye 2013, Hello to a better year and a better you!

To improve is to change; to be perfect is to change often. Winston Churchill 

2014: The Year of Commitment

2014 commitmentToday is the last day of 2013. Many of you have big plans for tonight. You plan to eat well (and I don’t mean healthy, I mean healthy portions) and you might even have a bottle of champaign ready to be popped at midnight. In many ways, it’s like the last day of being single, or like a bachelor or bachelorette party – the last hurrah before tying the knot. Today is your last day to not worry about calories and to “play” before you put on the big fitness ball and chain.

While dieting and working out may not seem all that fun, it has serious rewards. The problem is, most people don’t treat the fitness lifestyle like a commitment. They treat it more like a date, only to be tossed aside when it no longer is fun or convenient.



Listen, if you want to have a healthy body, you need to make fitness a commitment. It should be something you do on a regular basis whether you feel like it or not. Whether you can afford the type of workout you want or not. Whether you are going through good times or going through bad times. And, whether you are getting out of it what you feel you deserve. Fitness, like marriage, is a decision. You may not always love it, you may not always feel like sticking with it, and it may even let you down at times. However, if you do stick it out, fitness always pays off.


This year, decide to commit to fitness in a different way. This means you have to change your mindset. Your New Year’s Resolutions should be less about hopes and wishes and more about decisions and actions. It should be less about a desired dress size or weight, and more about your commitment to do what is best and healthy for your life. Fitness is a lifestyle, and the smaller dress size is the reward.


Make a list of how you plan to commit to your new healthy lifestyle in 2014 – for better, for worse, for richer, for poorer, and in sickness and health (yes, there are still plenty of things you can do even if you are sick or have an injury) . Remember, you can’t divorce yourself, so you might as well commit to treating your body right – because you are stuck with it until “death do us part”! :)


Over the next month, I will share daily motivation every single day, providing you with a motivational mantra to help you keep you focused and committed all month long. Be sure to subscribe to my blog and follow me on facebook, twitter, instagram and pinterest to get the most motivation, fitness tips and encouragement possible.


2013 Ends with a BANG (literally!)

boy-getting-shotYou know the saying “that was a shot in the arm”? We use that saying when talking about needing boost, or an injection of encouragement. Well, how about a shot in the leg? That works too! How do we know? Because Steve was accidentally shot 2 weeks ago (through both thighs) and, just like a shot in the arm kills a virus, that 40 caliber hollow point bullet was exactly what the Good Doctor ordered. It was what Steve needed to close out 2013, and that chapter in his life, and get ready to write a new chapter.

Ready, Aim, FIRE! 

On December 13th, I had just arrived at the Melbourne hospital to visit my Uncle Mac, when I got the call. It was Steve, and he said “Hi baby. Umm, I got shot”. The fact that he is talking to me is a good thing right? I asked him to repeat himself just in case I misunderstood, but he confirmed what I heard was correct. I was an hour away and was about to take the longest road trip home ever.

steve and bonnie

Now, you could look at this accident as really bad luck, or you can look at this from God’s view and try to figure out what in the world God is trying to teach you. We choose view #2, and boy did God have a lot to show us both.

Like my grandmother always said, “It’s not what happens to you that matters, it’s how you respond to what happens to you that matters most”. Sadly, there are people who get shot every day, but they are too busy trying to figure out who to sue when they could be focusing on what they are supposed to learn from the experience – which could be far more valuable than any settlement they could get.

How’s a gunshot for a little motivation?

bulle Of course getting shot is not something that happens to people every day, but there are many other more common things that can happen to you that can really change your life if you LET it. Your “bullet” could be a heart attack, a breakup, a layoff, or a health issue. The key to success following something like that is looking inward. If you have a heart attack, what do you need to change to strengthen your heart? If it’s a breakup, what can you improve on to be a better mate? If it’s being laid off or a health issue, do you need to be a harder worker or be a better steward of the body God gave you? Even if whatever you are experiencing has NOTHING to do with you and is totally unfair, you can still choose to figure out what you can learn from the experience. That’s what Steve and I did, and what could have turned out to be one of the worst Christmas’ ever turned out to be one of the most special of all.

Here’s Steve’s story, complete with photos and what happened that day…

steve and bonnie pfiester

To everyone who is ready for a new year and a new life. Happy New Year everyone!! 2014 can be your year to change too!

Become What You Might Have Been

it's never too late

Why do we fool ourselves into thinking it’s too late to get in shape, it’s too late to go back to school, it’s too late to get out of debt, it’s too late to change professions, it’s too late to save a marriage or repair a friendship? Those are all lies. It’s never too late. If your heart is beating, it’s not too late to make improvements and even pursue your dreams.

This year, I challenge you to decide who you want to be in 2014. When you picture that, decide what that looks like. What do you have to do? How must you act? What changes will you need to make? What type of people will you need IN your life, and OUT of your life, to help you reach those goals? It is super important to explore these things because you can’t expect a change without changing your actions and lifestyle.

I love the New Year because it’s a visible line in the sand that can mark change. We can kiss 2013 goodbye and decide this year is a fresh new year – a chance to start completely over if we want. A time to correct mistakes, right wrongs and live the life you were created for.

Let this new year be the making of a new you!


Twas the Day After Christmas, and Not a Creature Was Thin

‘Twas the day after Christmas and all through the house,
Every creature was stirring, yes, even the mouse.
The stockings, once hung by the chimney with care,
Were being packed up and are no longer there.
If only the children were nestled all snug in their beds,
All the adults in the house wouldn’t be losing their heads.

I finished some cleaning and took off my thinking cap;
And thought for a second I might take a nap,
When out of nowhere, there arose such a clatter,
I sprang from the couch to see what was the matter.
Across the house I flew like a flash,
Tripping over empty boxes, wrapping paper and trash.

My neighbors’ Christmas lights lit up the neighborhood
So I could see my neighbor clearly exactly where she stood.
When what to my wondering eyes should appear,
She was standing on her scale crying in fear.
More rapid than eagles, all her weight came,
She cried and shouted and called her scale a bad name.

“Now Dangit! Now Darnit! Dagnabbit and Flippin!
My True Religion jeans are no longer fittin!
To the top of the porch, to the top of the wall;
Now dash away! Dash away! Dash away all!”
As dry leaves before Hurricane Frances did fly,
When they meet with an obstacle, mount in the sky.
Out of her garage her husband flew,
With the car full of toys and all the kids too.

And in a twinkling, I heard my doorbell sound,
Followed by crying and sobbing from everyone around.
As I drew in my head wondering how I could help,
All my friends and neighbors were at my door with a yelp.
They were dressed in fitness gear from their head to their feet
Their clothes were all tarnished with cookie crumbs and sweets.

They seemed to have an extra bundle around their fronts and their backs,
And they all looked like peddlers, each one with a gym sack.
Their eyes, how they twinkled – but wait, they weren’t merry,
They’d all been crying, their noses red as a cherry.
Their droll little mouths were drawn up like bows;
And their faces looked shocked, like they had all seen a ghost.

They had gotten on a scale and didn’t like what they saw.
And now they were ready and determined to erase it all.
They had broad faces and a little round belly,
That shook when they cried like a bowlful of jelly.
They were chubby and plump, each like an unhappy old elf,
And I laughed when I saw them because I was there myself.
A wink of my eye and a twist of my head,
Soon they all knew they had nothing to dread.

I spoke not a word, but went straight to work;
Getting the gym ready, and then turned with a jerk.
And laying my fingers on the computer keys,
I started writing out my fitness tips with ease.
I sprang to my car and gave my team a call,
And told them “get ready! Get ready for them all!”
And away they all flew to the health clubs that night
saying, Happy New Year to all, let’s give fat a good fight!


story by Bonnie Pfiester

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30 Days of Motivation: Ready, Set, NO-GO!

Ready Set GOSo, if you’re like me, you’re ready to get the weight off from the holidays, or maybe you need to lose a few pounds you’ve collected over the years. Either way, you’ve probably set some goals and are ready to get started – at least your brain is.

My brain says, “I am sick of feeling fat. I’m tired of clothes not fitting like I want them to fit. I’m tired of feeling tired and crappy. I’m tired of looking bad and feeling bad. I really love feeling fit and looking my best” And, although all those thoughts fill my head, which SHOULD motivate me to make a change, my body says I DON’T WANNA!“.

Let’s GO!

Didn’t my body get the memo? Why is my body not fired up to get this fitness party started?! Well, I dug deep to uncover some of the reasons why I think our body is so slow to join our brain and begin to tackle our goals.


 images-1When we’re heavy, we’re sluggish and sometime even depressed. Our body is slow to respond to our brain’s desire to be fit because our body isn’t convinced it has what it takes to do what’s required. We know it will take work, and our body isn’t thrilled about it. We don’t even like the way we look in our workout clothes, which is another downer. If we don’t like what we see in the mirror, our knee-jerk reaction is to pout and hide. The more we hide and pout, the more depressed we get because our brain knows what to do, but our body isn’t ready to do it. Then we have to deal with guilt on top of fat.

SOLUTION: Our first mistake is thinking working out is an option. We can’t wait to “feel” like working out. We just have to start doing it, whether we feel like it or not. As we get in a routine, our body will begin to change and pep up. Exercise naturally improves our thoughts and fights depression. After a few days of regular exercise, our body will begin to look and feel better. The more comfortable we get in our skin, the more confident and extroverted we become. Once we start getting these results, they will keep us going after that.


weak gymWhen we’ve been in better shape before, it’s easy to think people will notice how much we’ve slipped, and that is embarrassing. We know when we grab a set of dumbbells that we’ll probably have to lift lighter and not be able to go as hard as we once did. That too gives our pride another big hit.

SOLUTION: I hate to break it to you, nobody cares. Seriously, no one cares how much we lift or how fast we run. Most people won’t even notice what we’re doing. We are the only one that’s let down, so we have to get over it. Our body bounces back fast. If we were once very fit, but now we aren’t, our body will respond quickly – as long as we just get our butt to the gym and stay consistent. But if we want to succeed, we need to leave our pride at home.


fat and depressed

When we eat poorly and gain weight, we get lazy. We lack the energy to “feel” like working out – and laziness breeds more laziness, so the more we give into those lazy feelings, the worse we get.

SOLUTION: The first step to breaking the lazy cycle is eating healthy, low-calorie small meals. Smaller meals take less energy to digest, so we will have more energy to do other things (like exercise). Healthy fuel (food) also gives improves our energy levels and will power us through our workouts. Eating often (every 3 hours) keeps our metabolism up so we are more energized throughout the day. Once we get our fuel down, we can have better workouts – and the combination of the two will provide a powerhouse of energy.



While energy often stems from poor food choices, being tired may not have less to do with food and more to do with activity. Many people struggle with being too tired to workout, especially after a long hard day at work. When we are tired, we tend to be less active. We eat more, and drink more. The more we eat and drink, the more tired and stressed we become. We gain weight, which wears our body out, and we become more stressed, which wears us out even more. The added stress causes us to lose sleep. When we lose sleep, our body gets run down and we get sick more.

SOLUTION: Workouts with intense bursts of intensity boost both our mood and energy. Consistent challenging exercise improves sleep so we are more rested and energized through out the day. Exercise also helps relieve stress and release pinned up anger and frustrations. As our energy increases, so does our productivity. We will perform better at work and we’ll discover that the discipline in the gym will overflow in other parts of our lives. All in all, the one hour in the gym will improve how we spend the other 23 hours a day and we’ll be able to handle work, stress, hard labor and many other obstacles with much more ease.


too busy

We’re all busy, so it’s super easy to come up with a long list of responsibilities that get in the way of our workout. But, we can busy ourself right into the grave if we’re not careful.

SOLUTION: If we have a busy problem, we likely have a priority problem. We are “letting” our current life get in the way of our future life. We know what we want, but we aren’t prioritizing our schedule so that we get there. If we get better with managing our time, we can be better at managing our weight and workouts. Time management is a requirement for anyone who wants to get fit. We can’t just expect to have time left at the end of the day. We have to limit time we waste on other stuff and make time to invest in our future. We just need to make every minute count.

No matter what your problem is, the solution is the same. Just Show Up Anyway.

My Mantra Pic for DAY 4 of 30 Days of Motivation:

just show up

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