One Thing You Must Have to Get Fit

This is a guest post by Doug Kelsey. He is physical therapist and performance consultant in Austin, Texas. You can read his blog and follow him on Twitter. If you want to guest post on this blog, check out the guidelines here.

When it comes to fitness and health, what I hear the most is, “I just don’t have the time to exercise.” It’s true you need the time, but there’s something else you need more.

A Woman Holding Up One Finger

A couple of years ago, I had to do something in one of my businesses that I truly feared. I had to layoff a third of the work force.

The economic crash of 2008 had caught up with us and our business dropped substantially. We were burning through cash like an out of control brush fire. I had to lay people off but I had to have conversations I didn’t want to have: with the staff and myself.

I feared what might happen to the employees: Would they find work? Would I be the one responsible for putting them on the street? How do I tell them? And in my head, the conversation I heard was, ”You can’t do it.”

It was awful.

But, I had to act in the presence of fear. I needed courage.

It was one of the most difficult things I have ever done, but I did it and saved the company. And, I know that if I have another situation, one that creates, the same “I don’t want to have this conversation,” I have something to look back on, steps to follow, so I can find the courage I need.

Carving out the time to care for yourself, you’ll often need to have a conversation. Either to ask someone else to change with you (spouse, partner) or just with yourself (like I did in my business) to make a change.

People like routine more than change. Maybe your wife or husband will have to get the kids ready for school so you can fit in an early morning exercise routine. Doesn’t sound so hard, right? Unless that person is used to you doing those things. And if the conversation is with yourself, well, it’s even harder. You probably know that.

What many people fear is creating a new conversation about how to make change work. And because we usually avoid those conversations, we believe we don’t have time. And then we fail to build a new habit.

Without courage, there are no new habits.

Some people think that you either have courage or you don’t. But that’s not true. Courage is an emotional muscle. You build your courage “muscle” a lot like you build any muscle. You use it and exercise it. A little at first, then try a little more, and repeat
.
So, to build your courage and overcome the “exercise time” barrier, try these 9 steps:

  1. Make a list of options. You’ve heard things like, “get up earlier,” “use your lunch hour,” or “walk after dinner.” Write all the options you can think of to exercise.
  2. Write out your “Yeah, but” for each option. We all have excuses for why these options won’t work. So, write them out next to the option.  Maybe you wrote, “Walk for thirty minutes after work” and next to it, “Yeah, but I have to pick up the kids after school.” This helps you find all of your objections and makes them real.
  3. Find One “Yeah, but” and Make it a “Yeah, but I can!” If you are courageous, you will find at least one thing on your list you can make work. It could be asking your spouse to get the kids, or it could be skipping a favorite TV show to go for a walk. It’s there. Don’t quit on yourself. Don’t give up until you find one thing and then have the conversation.
  4. Put it on a calendar. Now, that you have a “Yeah, but I can” option, choose the day you’ll start and choose a duration—maybe a month—on a calendar.
  5. Tell someone about it. Accountability is a key factor in forming new habits. Tell a friend what you’re planning to do and ask your friend to check in with you and hold you to it.
  6. Do it. When the day comes, act. No fear. Get up and get out the door. You’ve just exercised your courage muscle.
  7. Do it again. Put it back on the calendar to do again. More courageous exercise.
  8. Repeat. Until you’re ready to add something else.
  9. Tell it. When you finish, tell someone. Celebrate it! Call your friend, post it on Facebook, Tweet it. You’ll be surprised how many people will rally around you.

If you exercise your courage, you will have a long list of healthy new habits.

Question: How have you used courage to fuel your health and fitness habits? You can leave a comment by clicking here.
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  • http://jeremysconfessions.com Jeremy Statton

    Thanks Doug. I run. Sometimes.I find that when I am struggling with getting it done I have to sign up for a race. Having a deadline and the pressure to perform helps me get through the hard times.

    • Anonymous

      Jeremy –

      Glad this resonated with you and I agree. Deadlines work.

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  • Pierre M

    Good post.

  • http://twitter.com/TereJohnson1 Tere Johnson

    Excellent post!  Good on you for sharing!

  • http://www.bethweststudio.wordpress.com Beth West

    Nice article.  I really liked the part where you respond to your “yeah, but” with a “yeah, I can”.

    • Anonymous

      Thanks Beth – interesting how words can change everything, huh?

  • Laurie W

    My courage has helped me find one word. I live by it. With my goals specified and my inner eyes enjoying the view of having reached them, I march up the hill and set out for my jog centering myself in the certainty of the word ‘UNTIL’. No pressure, no time demands, no three-strikes-you’re-out, no concept of failing. Just plodding it out with the courageous belief in a word that keeps me in my plan for the duration. I love this freeing word.

    • Anonymous

      A great concept and word Laurie…thanks for sharing it.

  • Dan

    Doug, great post.  Found myself in the same boat and talked myself into it by having a reason to do it that was bigger than all my reasons not to do it.  Funny how Nike was right for all these years!  

    Thanks for the post!

    • http://www.jmlalonde.com Joe Lalonde

      Dan, that’s the way I finally got around to it. Set a big audacious goal for it and obtain it.

      • http://www.bigb94.wordpress.com Brandon

        True!

  • http://howtogetamortgagehq.com Sam Montoya

    Great post, I enjoyed it. One thing I think many people do is they stress about it and they keep having to go through that threshold. Keep having to go through that associates physical pain to working out as opposed to pleasure, which typically starts as early as a couple weeks into it.

    If people find enough leverage and enough why’s to do something, they will make that change. You’ll start to see a change in how they see themselves as well. Thanks again for the post.

    • Anonymous

      Thanks Sam – I completely agree that having enough “why” helps a lot…and it changes “working out” into “training” and training is what I think changes you.

  • Anonymous

    Great post! As a former HR Director I had this conversation many times. It could be concerning the beginning of performance problems, terminations or layoffs.  I called it “Courageous Conversation”. In my management class I conduct, I share with managers that if you are unable to have this conversation with people, you may be in the wrong position. You are creating additional stress on yourself and not being totally effective in your position. The conversation you had with employees had the same end result as the conversation we all must have with ourselves concerning our health. It prevents an early death. Thanks again.

    • Anonymous

      Gregg – I love your last two lines especially preventing an early death. Thanks for the feedback and insights.

    • http://www.tnealtarver.wordpress.com TNeal

      I just had a conversation with a pastor friend who must have a “Courageous Conversation” with a member of his church. Glad to have a powerful title to offer him for what he does on a regular basis.

      • http://www.bradandlindsey.com Brad Bridges

        A friend of mine recently lost almost 100 lbs as the result of a good friend having a “courageous conversation” with him. Amazing the results that can happen if we gently nudge people in the right direction. 

  • http://successbeginstoday.org/wordpress John Richardson

    Great post, Doug. I find that true change requires vision. You have to be able to see the change in your mind, and believe you can do it, before you’ll spend much effort in pursuing it. Then you need to share this vision with a coach or friend that can help you see it through.

    When it comes to fitness, two “visions” have really worked for me. One was seeing the before and after pictures in the fitness book, Body for Life, and realizing that with some hard effort, over time, I could create a fit body like others had done. The other mind picture was visualizing myself crossing the finish line of a running event. At first it was a 5k and after finishing a few it then became a sprint triathlon.

    In both cases, sharing the vision with a coach or trainer made all the difference.

    I agree with your post that courage is necessary to overcome the comfort of everyday habits. Change is hard, but being able to see what change or winning looks like makes it worth doing.  Picking up the phone and calling a local gym like yours is the first step. The second is finding a good coach or mentor to see you through.

    • Anonymous

      John – thanks for your comments. I think it was Stephen Covey who said, “Begin with the end in mind.” Sounds like this is what you did and sprinkled it with a little courage. Good for you!

  • http://twitter.com/RookieKE Rookie Manager

    I like the 7th and 8th points. My biggest hindrance to fitness is lack of progress. I get very frustrated when I am not doing better each time, and I end up stopping altogether, which is worse than if I just kept doing little by little.

  • http://twitter.com/eriktimmons Erik Timmons

    Michael,
    This is a great, yet extremely irritating post. I am probably 3 months out of my routine because of some major life changes & this gives me something to shoot for. However, I’m VERY frustrated with myself that I ever let taking care of myself get this far out of hand. Thanks for the encouragement and the step by step on how to get back on the horse… You’re a great help! 

  • Anonymous

    Needed this today.  Started a new exercise program.  Immediately got sick, unable to exercise.  Very DIScouraging.  Needed to hear this today.

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  • http://www.mirandaochocki.com Miranda Ochocki

    This post has great timing. My husband and I are trying to figure out when we can fit exercise into our day and have made many lists. I think this will be the last list we make and one we will stick with! Thanks for the great post Doug.

    • Anonymous

      You’re welcome and I’m really glad it helped. Onward!

  • http://www.jmlalonde.com Joe Lalonde

    Great post Doug.

    For a couple of years I’d tried quite a few ways to get healthy and fit. The thing that really tipped me to becoming healthy was setting a reason for losing weight. It started out that I purchased a skydiving experience. Believing I was over the weight limit, I set a goal of ten pounds so I would be able to do it. It took some rearranging of schedules, but it happened and then the next 10 and the next and then the next…

    Now I’m trying to find the courage to maintain the weight loss and fitness.

    • Anonymous

      Joe –

      Thanks Joe. Suggestion – and this is also in Tim Ferriss’ book – The Four Hour Body – track your numbers and then make adjustments. It’ll help.

  • http://twitter.com/SusanWhitcomb SusanWhitcomb

    Driven entrepreneur that I am, I had the courage to say “no” to an early-morning block of time on my calendar to exercise. Every day, from either 6-7 or 8-9, I’ve blocked off with “SW Exercise.” My staff sees that time and knows it’s sacred. I’ve lost 30 pounds this year and have kept them off/stabilized for 3 months at this point. A huge victory for me (and my business)!

    • Anonymous

      What a great example of what I was talking about! Nice job!

  • http://twitter.com/SusanWhitcomb SusanWhitcomb

    Driven entrepreneur that I am, I had the courage to say “no” to an
    early-morning block of time on my calendar to exercise. Every day, from
    either 6-7 or 8-9, I’ve blocked off with “SW Exercise.” My staff sees
    that time and knows it’s sacred. I’ve lost 30 pounds this year and have
    kept them off/stabilized for 3 months at this point. A huge victory for me (and my business)!

    • http://www.bradandlindsey.com Brad Bridges

      How did you go about convincing your staff that that time was sacred? I’m interested. 

  • http://www.hope101.net Lori Tracy Boruff

    I used courage to face emotional pain in my life. Emotionally healing  has improved my physcial  health. I learned how to process the pain and today live ‘pain-free’ because my emotional and spiritual muscles have developed. When it hurts, I know how to heal.

    Thanks to your post, I’m reminded  of the benefits of building ‘muscle’ and will apply it to being fit as well as healthy. God bless!

  • http://www.hope101.net Lori Tracy Boruff

    Hey gang, how do I get an avatar on here? I used to have it, now it’s gone and can’t remember how to make it happen.

    • http://michaelhyatt.com Michael Hyatt

      You have to register and upload it through Disqus.com. Thanks.

  • http://twitter.com/Dan_Foley_Jr Daniel J Foley Jr

    My favorites – #3 and #9. Good point on making the “yea buts” and then finding the weakest one to turn into “yea but I can”. A lot of time we build things up bigger than they are or think ourselves to be incapable. 

    I think making your goals public is a great motivator. I’d might even say make them public before you’ve completed them. Challenge someone to a friendly competition. It will get you fired up and help you stick with it. 

    • Anonymous

      Great points Daniel. Thanks for sharing those.

    • http://www.tnealtarver.wordpress.com TNeal

      That friendly competition is an excellent prod. It reminds me of  conversation I had with my brother (he and I have competed against and with each other since grade school). He wanted to challenge me to lose weight together but saw a recent picture of me while reading my blog. He said, “Shoot, you’ve already lost weight. How much do you weigh?” I told him I’d lost 25 pounds (something that happened thanks to Michael sharing the LoseIt.com website in a post). Thanks for jogging my memory.

  • http://www.nginaotiende.blogspot.com Ngina Otiende

    I began curving out 30 minutes of exercise from last month.

    I like what you have said, that courage is an emotional muscle. It grows and gets stronger the more you use it!

    I have  seen that work. Thank you for sharing

  • Lyndie Blevins

    This year I have had the courage to embrace who I really am (at least in small doses). Instead of saying I should walk., I wake up saying I am a walker. It has made a huge difference.

    • Anonymous

      Completely agree with “I AM” statements. And consider this – replace SHOULD with WILL and see how you feel.

  • http://www.esauproject.com Julie Shreve

    I started a new blog to find the humor in my training for a half marathon.  I’m having a good time with it at least, and it’s definitely holding me accountable!

  • StephanieB

    I have been working on following this type of process in my own life the last few months.
    One thing at a time until I have got it seems to be the key.  If I set out to change too many things at once, I fail and that sets me back further than I started. 

    Overachieving just makes me fail because it isn’t sustainable.  One change that is realistic at a time!

    • http://www.bradandlindsey.com Brad Bridges

      I agree completely and have utilized http://www.irunurun.com for the past week since Michael had a guest blog post. I’ve set small goals and hope to increase them incrementally. Tough to do but worth it. 

  • http://maryloucaskey.com Maryloucaskey

    Hi Michael, thank you for your great blog and work that you do.  I used courage to fuel my healthy habits by doing the first step for me and that was admitting that I need help.  We didn’t get to personally meet at the Healthy 100 Event with Florida Hospital, but Steve Arterburn used my picture of me standing in one leg of my shorts that used to be tight on me.  I received great help by attending  New Life’s Lose it For LIfe and so grateful to be able to give back now and inspire others to take the courage that”s needed to change.

  • Allison T

    This is so true! I can always come up with a “Yeah, but…” I need to create it into the “Yeah, but I can!” Thanks for the great post!

    • Anonymous

      Glad you liked it and hope you start “I CAN” ! Thanks for commenting.

  • http://www.christopherneiger.com/blog Chris Neiger

    Thanks for the encouragement to get back to working out. It always seems like there are other things I should be doing. But it really doesn’t take that much time away.

  • http://community.acstechnologies.com/ Eleanor Pierce

    I once signed up for a half marathon. I’m the kind of person that, if I pay for it, better take care of business! So I finished. I’ve since had to give up running because of ongoing issues with an injury, but I can always say I’ve done that!

    • http://www.bradandlindsey.com Brad Bridges

      What would you say you learned about yourself and about goals in the process?

  • Kiana

    I suggest making it impossible to not exercise so you have no reason not to do it. I have MS. Right now I can’t walk 100 feet without getting exhausted, but exercising as much as I can is imperative for me to stay as healthy as I can. So I walk in my apartment from front door to back door as many laps as I can before I have to take a break. And it’s working because I have no excuse not to walk around my apartment. 

    • Anonymous

      Wow..thanks Kiana. Your story helps make the concept “YEAH BUT I CAN” very real. Thank you for sharing it with us all.

    • http://www.tnealtarver.wordpress.com TNeal

      Yours is an example and story worth sharing/repeating to others.

  • Leisa McLelland

    I injured my knee on a ski trip awhile back and after therapy decided that I would always exercise, but would never try snow skiing again.  Our family snow skis every year, and I made up my mind to give it up.  As the trip neared that first year my husband started questioning me and my decision.  Fear was right under the surface, and I now could see what was really there.  I kept getting stronger and working out and on the first day of the trip chickened out.  Then, I decided to go beyond that fear and just give it a try.  I skied half the next day with no problems.  My knee felt a little sore, but each day of that trip I skied.  That was 6 years ago and I have not missed a trip since.  If I had not gone beyond that fear, I would be enjoying the family ski trips from the sofa.  

    • http://www.tnealtarver.wordpress.com TNeal

      Great story. Thanks for sharing your experience and story of overcoming fear. You also give a powerful reason to ski despite your fear–time with your family on the hills rather than observing from the safe confines of the sofa.

  • http://www.bigb94.wordpress.com Brandon

    Awesome guest post!

  • http://www.tnealtarver.wordpress.com TNeal

    At the grocery store today, I said, “Now all I have to do is walk the dog then I go home to stay.”

    The clerk asked, “How long do you walk the dog?”

    “40 minutes to an hour.”

    “In the winter?” (We’re in Wisconsin, frozen tundra, Ice Bowl, etc.)

    “I don’t know yet. We just got the dog this summer.”

    For this South Texas’ heart of mine, I use courage just to get out of bed in the winter. Hopefully that carries over to walking a dog under wintry conditions.

  • http://somewiseguy.com ThatGuyKC

    Great insights. I like to think I’m courageous every time that 3:00am alarm goes off so I can hit the gym before work.

    • Anonymous

      I would agree. 3AM? – yep.

  • http://www.bradandlindsey.com Brad Bridges

    I think one of the best suggestions in the whole article was to “Tell It” because we are much more likely to do something if multiple people are holding us accountable. Thanks for the article. 

    • Anonymous

      Thanks for the comment and glad you like the post.

  • http://www.facebook.com/profile.php?id=100001848280308 Julie Oconnor

    I had torn meniscus repair and scraping of both of my knees for my osteoarthritis on June 28, 2011.  I did fine until July 6, 2011 when the swelling began.  I started physical therapy July 11, 2011.  The pain was tremendous. October I went back to 24 hour fitness to close out my membership.  Instead I found out that I could also receive help from a trainer.  I have had 6 visits at 24 hour fitness and continue with physical therapy 2 times a week.  My left knee has given me pain from time to time.  I have not given up.  Even through the pain I know I will be back to lifting, bending, standing, and working in thye Bakery dept of Albertson’s one day.  One day, one minute at a time yet I always continue with rehab of my knees

  • http://www.spencermcdonald.net Spencer McDonald

    I recently started exercising after thinking about it for months and months with no action. It feels really good. It has also started to open up my mind to great thoughts while I am walking on the tread mill. 

    I plan on starting with 30 minutes 3 times per week walking on the tread mill and increasing that by jogging and then running on the tread mill. When I feel ready I would like to enter a 5k and see how I do. 

    Thanks for a nice post Michael.

  • http://twitter.com/mychng meiyen chng

    Excellent article. I have been guilty in the past for putting it off till ‘tomorrow’. Things started to change after I signed up for personal training in the gym. Yes, it helps when there’s someone there to push me. However, I also find that after training for some time, it becomes a habit; and if I don’t head to the gym, I feel like I’m missing something. Today I ran for 30 minutes (15 + 15) and to me, it’s a great achievement since I struggled terribly just running the 800m in high school. 

    • Anonymous

      Glad you liked the article and you’re right. If you just put your shoes on and get out the door, good things will start to happen. Good for you!

  • http://www.facebook.com/profile.php?id=100000238970767 Cecilia Marie Pulliam

    You are spot on and just in time for my newest resolve to get back into shape, and stop using excuses. It is so easy to find other things more important to do, especially for care givers. We put ourselves on the least important list. However, if we don’t take care of ourselves, how can we expect to care for others? Thank you for giving us a logical, workable step by step plan to overcome those issues. 

  • Daniel McNally

    Hi, yes, nice post about   being courageous to start a new habit, particularly exercise. Last year I joined a 5Kil. relay marathon, and I was my team’s slowest member. I didn’t like the experience because I heard one of the team leaders saying that Danny (I) was the one causing the to lose, or something to that effect. I’m a competitive person, and usually win in my sports of choice (Basketball, etc.) but running? Not so exciting. Anyway, since then, however, I’ve been able to maintain a running routine, and now am hitting about 30K.per week(including a stairmaster) I’m 54. I’ve given in to some pressure from my good friend who’s a runner to join a 10 K run next month, which I’m not looking forward to but am training for anyway, and making progress…maybe I’ll come to like marathons…anyway, thanks for pushing this, I agree it’s such an important part of health, especially in such a busy society where it’s difficult to “find the time” . Question for Michael: How much do you run, and still maintain your work hours there for your corporation? 

  • Daniel McNally

    p.s. I’m sorry, I mean Doug. Thank you for including me in your blog. God Bless. Go Rangers!

    • Anonymous

      Daniel – so I’m not sure if your question was for me or Michael but I’m not a fan of regular long distance running as a means to get healthy and fit. You can read why on my blog. But, yes I run. Intervals mostly with my dogs. Sprint -slow run – sprint, etc.  And I’m a rebuilt 55 :-)

  • Kingtubbo

    Thanks for this article. I am using it as a guide to help myself during this tough time (which has nothing to do with training, running a race, or exercise in general). My job is being outsourced and I am facing unemployment in a terrible economy. The thought is overwhelming. I can use your tips to help me have that conversation with myself and then get started on a job search, making a new routine, setting up a schedule, building up a network, and all the other 562 things I need to do to move on with my life with some modicum of grace and dignity. It won’t be easy, and I need all the help I can get, so, again, many thanks for this article. 

  • http://twitter.com/timage Tim Milburn

    I was in the same boat. When you stop growing up…you start growing out. One day I was doing that critical look at myself in the mirror and knew I needed to make a change. I chose to climb a HUGE mountain (metaphorically speaking) and decided to do P90X. While that program isn’t for everyone, it worked for me…

    1. I didn’t have to create a plan…it told me what to do everyday. I just needed to push play and do what they were doing on the TV screen (even if I did it poorly at first).

    2. It required me to do something everyday! That’s where the biggest hurdle was for me.

    3. It was hard, but I saw improvement and results because you have to measure everything. That turned out the be a strong motivator to continue.

    4. I tweeted what I did everyday. On Twitter, I see TONS of people talking about P90X Day 1 or Day 2. I wanted to be one of the FEW folks tweeting about P90X Day 74!

    5. It created a healthy lifestyle. When people see me eating a salad, they ask if I’m on a diet. Nope, just eating healthy. I workout regularly because…it’s what I do. If you want to make a REAL change, it has to be something you do on a daily basis.

    Loved the post. Thanks for reminding me about the days leading up to P90X when I had to have the conversation! BTW…P90X2 lands this December. Already looking forward to my next mountain!

  • http://www.extremejohn.com Extreme John

    I could see that you have struggled in your busy schedule doing businesses. These exercises can be quite useful to our everyday tasks. I can actually relate to you since I have been into a lot of stressful times so I am thankful to have read this post. 

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  • http://uma-maheswaran.blogspot.com/ Uma Maheswaran S

    Initally, Iwas finding it difficult to wake  up early and keep runnning. But, I kept persisting and now I am able to run in the morning consistently. Those initial days are the one I stuggled the most.
     
    Whenever I feel like giving up, I remind myself the words of  Calvin Coolidge ” Press on. Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race” 

    • Anonymous

      Well said. Press on. Thanks for that.

      • http://uma-maheswaran.blogspot.com/ Uma Maheswaran S

        Thanks Kelsey! I am persisting right now.

        Subject: [mhyatt] Re: One Thing You Must Have to Get Fit

  • http://www.gaurano.com Jonathan Gaurano

    Okay, I understand that we have to make an action plan to get things started. This includes discipline and head strong aggression to get it done. Like you said it requires courage. Personally, I think it requires time. Have you heard of a 4 hour workout? It provides time and gives me (who have courage) to complete and choose this healthy lifestyle. 

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  • http://www.jeffrandleman.com Jeff Randleman

    Great stuff!  I have such a hard time in this area, and now, especially as it’s getting colder, it’s just too easy to put it off.  I need the courage to make myself get up and do something!

  • http://brandonweldy.wordpress.com Brandon Weldy

    Two weeks ago I started cutting back on calories. I fought it for some time. “it will be too hard” or “It is just not realistic” were some arguments I had for myself. But I made the decision to start, I told my wife and she has helped me greatly! 
    The two of us have started working out together also as a part of my weight loss. She keeps me accountable and challenges me. These last two weeks have been a breeze because of that.

  • http://gatehouse13.com Jacqui_gatehouse

    Great guest post Doug and totally agree courage is critical.  I would add perserverence in there with it – to get fit and healthy, and stay that way, you’ve got to be willing to accept the fact that occasionally you’ll fall off the proverbial wagon and you’ll need to get right up, dust yourself off and continue towards your goal….

  • Jwheard

    I’d suggest one other thing once you start.  Make two promises to yourself – do it today, and do it tomorrow.  That’s it.  No more or less.  And after 3 months, your life will be different.

    • http://www.irunurun.com/blog/ Travis Dommert

      Great point.  A very well-respected Christian author and mentor recently shared with me his trick to getting his program participants to make dramatic life change.  He said “Lie to them like Jesus did”.  Of course, my draw dropped.

      He said Jesus didn’t tell the disciples every detail and hardship, he just said “follow me”.  He said he just asks people to commit to change for one year…12 months, knowing that if they make it through one year…he’d impact them for a lifetime.  

  • tina rose

    Extreme weight loss, however, comes with risks. Like with any natural process ? For more info visit 

    http://fitnessandweightloss.us

  • jessica

    I have started running every day at least by 7am before my household is awake so that running doesn’t take time away from my kids. If they are up, they go with me in the stroller. This is quite the challenge but I plan to do it every single day until november 12th :)

  • Gmpresley

    I can not tell you how many times I have these talks with myself. Especially when you are trying to have your Bible study time in the morning and your exercise time.

  • Kristin

    This is true.  I found my solution: do my 20-30 min a day in place of hitting the snooze button.  For 3 years I set my alarm to 5am but didn’t get up until 5:30.  I didn’t even have to change my alarm setting, and honestly the exercise makes me feel a thousand times more refreshed and energized than that extra few minutes of sleep!

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  • http://www.facebook.com/louise.thaxton Louise Thaxton

    The only way I can find the courage is to think of when I get old – I mean “really” old.  Older than I am now – even though many call me “old” now!  But when I am really, really, old – I want to be physically fit.  I have to constantly remind myself that this will NOT be the case if I am not fit NOW (when I am old – but not REALLY old)

    Thanks for a great post, Doug!  I will head your way to check out your blog!

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  • http://www.irunurun.com/blog/ Travis Dommert

    Need some more help finding that courage, read Spark: The Revolutionary New Science of Exercise and the Brain.  Dr. Ratey from Harvard shares studies done around the world on the impact of exercise and brain function.  

    Memory, creativity, critical thinking, anxiety, depression, adhd, sleep, aging, hormonal changes…pretty much you name it, exercise fixes it (or at least helps).  

    We were very active for a long, long, long time until recently (the last 50-100 years).  Now we more or less sit all day and eat junk.  Not a good combination.  Get up and get moving.  Your life depends on it!

    Need to sell this to your boss?  Have her look into any peak performance literature.  Exercise yields better results than another hour of whatever else you are doing.  

    In addition to lowering your company’s cost of healthcare, it positively impacts sales, leadership, service, quality, finance…because it positively impacts energy, focus, positivity, attendance, and teamwork.  It is God’s medicine for you AND your business.

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  • http://www.lplast.com/ Kese

    nice post

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