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Authors: Maria Kang
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not the only measure of progress! That’s why I want you to perform themeasurement tests I describe in Chapter 4 every three weeks. I guarantee that you will see and feel a change; maybe you’ll be able to do more push-ups or get closer to touching your toes. Rather than be fixated on just one measure of success, you will appreciate the steady progress that your whole body is making with the good work you’re doing every single day.
9. REFLECT ON YOUR PROGRAM WEEKLY. It’s important to take time each day to review and consider what you want out of this life. Dreaming of possibilities each day will keep you motivated and focused on the end result. Reflect on your past excuses. Were they that you lacked time to change your life? You didn’t have any support? You were under stress? For many people, the resounding reason they don’t fulfill their fitness goals is, in truth, that they lack motivation.
So, rather than fall victim to this, write down motivational quotes that will help you make better choices. Post them where you’ll see them regularly; for example, I have posted “Focus on Progress, Not Perfection” on my bedroom wall. I’ve put “Take Action” above my TV, and I have “Nothing Tastes Better Than Being Fit” on my refrigerator. Find quotes and role models that motivate and inspire you, and record them in your journal.
Not only does reflection help you define areas for improvement, but it also helps you document your progress and internal outlook. This journey is not just about attaining physical fitness; it’s about learning about you—what makes you motivated, weak, depressed, sad, excited, and, ultimately, successful.
TAKEACTION
This chapter is where you design the No More Excuses three-weekworkout program that will challenge your body and yet be suited to your needs. Your workout will fit your schedule and match your strengths. Since a body constantly adapts to external stimuli, you will alter this program every few weeks to prevent getting stuck on plateaus. So, expect to change your fitness program four times in the next three months.
There are three things you need to focus on when creating a complete workout program: strength,cardio, andflexibility. You may excel in one or two, but to have a balanced program, you should incorporate all three. Critically important to developing your skills in each of these areas is core training.
Strength helps buildmetabolism-speedingmuscle. Building muscle protects your bones and molds your physique to be lean and toned. Cardio enhances your heart health, increases yourendurance, and burns fat. The third component, flexibility, keeps your body agile and nimble. Not only does routinestretching prevent injury and relieve back pain but it also improves your circulation and reduces stress.
Exercises for these components can happen any time, any place, with any movement that is active. You don’t have to be in a gym, on a treadmill, or performing the latest fitness craze to see results. You just need strong intention. Be purposeful in waking each day with the specific goal of getting out of your physical comfort zone for at least 20 minutes. The only way to grow is to be challenged. So prepare to work for your best body and get excited about how awesome it’s going to feel when you start seeing results. That’s why it’s called a “workout.”
Depending on your mood and motivation, some days will be easier than others. Dance class, for example, rarely feels like work to me—it gets my blood pumping and my lungs gasping for oxygen, so I know my body is being put through the ringer—and I can do it while having fun. I also include some running in my weekly workouts because I’ve always found running to be challenging. When I run, there are additional benefits because my entire body is engaged and I am mentally forced to pay attention to my breath, my steps, and my motion. I love dance and I hate running. However, I do both because, in order to get
9. REFLECT ON YOUR PROGRAM WEEKLY. It’s important to take time each day to review and consider what you want out of this life. Dreaming of possibilities each day will keep you motivated and focused on the end result. Reflect on your past excuses. Were they that you lacked time to change your life? You didn’t have any support? You were under stress? For many people, the resounding reason they don’t fulfill their fitness goals is, in truth, that they lack motivation.
So, rather than fall victim to this, write down motivational quotes that will help you make better choices. Post them where you’ll see them regularly; for example, I have posted “Focus on Progress, Not Perfection” on my bedroom wall. I’ve put “Take Action” above my TV, and I have “Nothing Tastes Better Than Being Fit” on my refrigerator. Find quotes and role models that motivate and inspire you, and record them in your journal.
Not only does reflection help you define areas for improvement, but it also helps you document your progress and internal outlook. This journey is not just about attaining physical fitness; it’s about learning about you—what makes you motivated, weak, depressed, sad, excited, and, ultimately, successful.
TAKEACTION
This chapter is where you design the No More Excuses three-weekworkout program that will challenge your body and yet be suited to your needs. Your workout will fit your schedule and match your strengths. Since a body constantly adapts to external stimuli, you will alter this program every few weeks to prevent getting stuck on plateaus. So, expect to change your fitness program four times in the next three months.
There are three things you need to focus on when creating a complete workout program: strength,cardio, andflexibility. You may excel in one or two, but to have a balanced program, you should incorporate all three. Critically important to developing your skills in each of these areas is core training.
Strength helps buildmetabolism-speedingmuscle. Building muscle protects your bones and molds your physique to be lean and toned. Cardio enhances your heart health, increases yourendurance, and burns fat. The third component, flexibility, keeps your body agile and nimble. Not only does routinestretching prevent injury and relieve back pain but it also improves your circulation and reduces stress.
Exercises for these components can happen any time, any place, with any movement that is active. You don’t have to be in a gym, on a treadmill, or performing the latest fitness craze to see results. You just need strong intention. Be purposeful in waking each day with the specific goal of getting out of your physical comfort zone for at least 20 minutes. The only way to grow is to be challenged. So prepare to work for your best body and get excited about how awesome it’s going to feel when you start seeing results. That’s why it’s called a “workout.”
Depending on your mood and motivation, some days will be easier than others. Dance class, for example, rarely feels like work to me—it gets my blood pumping and my lungs gasping for oxygen, so I know my body is being put through the ringer—and I can do it while having fun. I also include some running in my weekly workouts because I’ve always found running to be challenging. When I run, there are additional benefits because my entire body is engaged and I am mentally forced to pay attention to my breath, my steps, and my motion. I love dance and I hate running. However, I do both because, in order to get
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