Recommended: Reddit bodyweight fitness, no gym required.

Motivational video

Another great article on exercise and motivation

How to stay motivated to exercise…

By Ray Adler

Rule #1. Keep it fun. If it makes you happy,  you will do it again.

Find Workouts That Don’t Feel Like Work

When we were children we didn’t workout. We played and the time flew by. As adults we need to remember how to play again. Is it football with friends, tennis, dancing? Reconnect with what makes you happy and you will find the key to staying fit. What do you like to play?

Few of us really want to spend our time plodding along on a treadmill. So why do we do it? Those who stick with their exercise habit, long-term, do so because it improves their mood, makes them feel healthier, happier and are less stressed.

Very few reasons are compelling enough to keep us exercising over the long haul. We need to find our motivators and reasons to continue working out.

For me, I have made a list of the top reasons I exercise. I highly recommend it. My #1 reason is I feel great after a workout. I use that to motivate me, remembering how good I felt motivates me to “just do it.” The fear of having agonizing back pain again has inspired me to develop my core.

Exercise because...

1. You always feel great after a good workout. I really like the adrenaline rush.

2. To be healthy and happy.

3. Avoid debilitating back pain.

4. Playing in the back yard is FUN.

5. Stress relief. A good sweat melts away my stress.

6. It gets you outside and feeling alive.

7. Me time. No cell phones, no chores. It’s an appointment to take care of myself. And I get to some hear some great music.

8. Exercise lowers your risk of a major illness.

9. It sets a good example for my children.

10. Your brain is sharper and memory improved.

11. My workout partner motivates me. I love working out with my wife.

12. You feel better and look better.

Make you own list, I think it will inspire you to keep moving.

Tips to stay motivated

Train for a local 5K or 10K walk or run in your area. This is great reason to exercise.

Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.

Running with my son while he rides his bike makes the time fly by. We get a chance for some quiet, one on one time.

Reading health and fitness magazines motivates me. I like to hear whats new in fitness and pick up some good ideas.

Buy exercise clothes that you like. I am usually a slob, but for some reason if I put on that NIKE shirt, I feel… I need to earn the right to wear such nice gear.

Keep a journal to track your progress.

Get a workout buddy. You will inspire and motivate each other.

I find the success stories of others inspirational. I admit it, I watch “The Biggest Loser.” When I see the contestants running marathons I tell myself; If they can  push themselves that far I can do another mile.

Don’t Think “All or Nothing”
If you don’t have time to do an entire workout, don’t take the “all or nothing” approach. If you’re really short on time, go for a quick run or get in 20 minutes of strength-training. You’ll still get some benefits and you’ll feel better mentally for not skipping a workout entirely.

Facts to help you stay inspired

Exercise is the #1 treatment for chronic back pain. Most people are looking for medicines or shots to magically take their pain away. The smart ones listen to their doctor or chiropractor and move their butt.


On a recent PBS show on the brain featuring, neurosurgeon Daniel Amen MD, stated that exercising (boosting blood flow) is indeed “like a fountain of youth for the brain.”

A 2008 Runners’ Health study in the journal of Investigative Ophthalmology & Visual Science found that exercise lowered the risks of cataracts and macular degeneration; the greater the dose, the lower the risk. Other studies found that exercise—again, the more the better—reduced the risk of gout, gall stones, diverticulitis (a potentially fatal digestive disease) and prostate enlargement.

More Benefits

Increased energy, increased mental focus, increased self-esteem, increased sense of control over your life, reduced chances of heart attack, osteoporosis, breast cancer, increased strength and stamina, reduction of stress to name a few.

Men who regularly engage in moderate-to-heavy intensity exercise such as jogging, tennis or swimming may be less likely to have a stroke than people who get no exercise or only light exercise, reports a recent study. The study’s more active men were 63 percent less likely to have a stroke than those who did lighter activities like walking and golfing. Strokes, by the way, are the leading cause of disability and the third-leading cause of death in the United States.

There are a million reasons to stick with your plan to exercise. The key is finding the thing that motivates you.

More reasons:
◦      Improved digestion.
◦      Enhances quality of sleep.
◦      Adds a sparkle and radiance to complexion.
◦      Improves body shape.
◦      Tones and firms muscles.
◦      Provides more muscular definition.
◦      Enables weight loss and keeps it off.
◦      Makes you limber.
◦      Improves endurance.
◦      Burns extra calories.
◦      Improves circulation and helps reduce blood pressure.
◦      Increases lean muscle tissue in the body.
◦      Improves appetite for healthy foods.
◦      Alleviates menstrual cramps.
◦      Alters and improves muscle chemistry.
◦      Increases metabolic rate.
◦      Enhances coordination and balance.
◦      Improves posture.
◦      Eases and possibly eliminates back problems and pain.
◦      Makes the body use calories more efficiently.
◦      Lowers resting heart rate.
◦      Increases muscle size through an increase in muscle fibers.
◦      Improves body composition.
◦      Increases body density.
◦      Decreases fat tissue more easily.
◦      Makes body more agile.
◦      Is the greatest body tune-up.
◦     Reduces joint discomfort.
◦      Improves athletic performance.
◦     Enriches sexuality.
◦      May add a few years to life.
◦      Increases your range of motion.
◦      Enhances immune system.
◦      Improves glycogen storage.
◦      Enables the body to utilize energy more efficiently.
◦      Increases enzymes in the body which burn fat.
◦      Increases the number and size of mitochondria in muscle cells.
◦      Increases concentration of myoglobin (carries oxygen in muscles) in skeletal muscles.
◦      Enhances oxygen transport throughout the body.
◦      Improves liver functioning.
◦      Increases speed of muscle contraction and reaction time.
◦      Enhances feedback through the nervous system.
◦      Strengthens the heart.
◦      Improves blood flow.
◦      Helps to alleviate varicose veins.
◦      Increases maximum cardiac output.
◦      Increases contractility of the heart’s ventricles.
◦      Increases the weight and size of the heart.
◦      Improves contractile function of the whole heart.
◦      Makes calcium transport in the heart and body more efficient