Reward Yourself!

Howdy, Warriors!

Today I’m writing to motivate you to take action – and to reward yourself thereby.

I’m writing this from experience, kinda, because we just got back from eight days on the road wherein I went through the same oh-my-I-don’t-want-to-workout syndrome that you (don’t lie to me) experience.

I know the frustrations you have when it comes to actually doing something good for you body and your insecurities over the shape that you’re in and how hopeless that can make you feel – and I know first-hand about the lethargy you feel when it comes to put your best intentions into practice.

Although I did go running four out of the eight days we were gone, I didn’t do One. Single. Workout. Not. One!

Now part of my plan was, indeed, to take some time for recovery and rest, but I must confess that I truly did intend to do some serious workouts. I even brought a kettle bell with me – fat lot of good that did.

So out of all that comes my pep talk in bullet form—21 Rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list, find one – just one! – Reward that you want to achieve, and take action. Use that one to motivate you and you’ll still get the benefit of the other 20 Rewards in addition!

I guess I’ll have to go follow my own advice, yeah?

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 Rewards:

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break, yeah? A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones!) into your blood stream that dissolve pain and anxiety. You’ve probably heard of “runner’s high” which actually can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? The Warrior Studio, gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends. Fear not – you don’t have to take them home with you.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good! Your next step is to pick out just one of the above reasons to workout, claim it as your own, and start your workout!

Reward yourself!

About Tom Schweickert

Tom Schweickert, EA, CPC, CPT brings a unique combination as a Life Coach, Personal Trainer and Money Coach to help folks negotiate these interesting times.
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