In this episode of the Fit Over 40 Challenge I acknowledge the frustrations that people have when it comes to their body and I talk about my weight loss journey struggle as a boy and adult however, I give 21 reasons and rewards that exercise can give you. My whole goal with this episode is to light a fire under you and get you to take action on becoming fit and healthy.
Below you will find the list of 21 reasons and rewards that you can print out and look at them to keep you motivated.
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. 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 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: 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’, this 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? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
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.
P.S. If you are looking to take a challenge to get you jump started on your fat loss then you can get the “7 Day Fat Loss Jump Start program that I use with my new clients below. Let me know how I can help!
I can remember when I was a kid my mom would throw out different motivational sayings to pump me up or for me to bounce back when I was feeling down. Also, I know it is not the best trait to have, although some people like myself, seem to think it is ok but I hate to lose! Yes, I don’t like to lose and my friends who play weekend sports like volleyball know it!!
Anyway, I guess that is whey I love motivation quotes so much because it helps me process the loss. So, since I always share a motivational quote with my OTF members I thought I would share some of my all time favorite ones with you! Why 41? I don’t know maybe I will continue to add to this list! Here are the 41 fitness motivational quotes I love!
“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”
“Some people want it to happen, some people wish it would happen, others make it happen!”
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and hard to find alloy called guts.”
” You can’t put a limit on anything. The more you dream the farther you get.”
“One important key to success is self confidence. An important key to self confidence is preparation.”
“Don’t give up…don’t ever give up!”
“Winners never quit and quitters never win!”
“It’s not the size of a man but the size of his heart that matters.”
“It is hard to beat a person who never gives up!”
“You don’t have to put an age limit on your dreams!”
“When you fall get right back up.”
“There may be people that have more talent then you, but there is no excuse for anyone to work harder than you do.”
“When you lose you get up, you make it better, you try again.”
“If you are afraid of failure you don’t deserve to be successful.”
“Today, you have 100% of your life left.”
“Get Fit in the gym, lose weight in the kitchen.”
“With God, hard work and focus, I can accomplish what is ahead of me.”
“To be the best in the world you can’t cut any corners. Every little thing counts.”
“Everyday of my life, I’m trying to find a different way to get better.” h
“I may win and I may lose, but I will never be defeated.”
“It’s not wanting to win that makes you a winner, its refusing to fail.”
“If you don’t second guess yourself, then you aren’t trying to get better.”
“A winner is a person that gets up one more time than she is knocked down.”
“You’re the only one who can who can make the make the difference. What ever your dream is, go for it.”
“You can’t measure success if you’ve never failed.”
“Along the way, there’s going to be a lot of obstacles, a lot of adversity, a lot of people telling you you’re not good enough. I’ m here to tell you that you are!”
“Dreams are made possible if you try.”
“Remember tomorrow is promised to No One.”
When things happen to you in the worst way, you live with it, you go over it, you think what else could I have done.”
“You can do more, you can always do more.”
“When you have less time to workout, how you workout becomes significantly more important.”
“Who ever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There is no quitting in the person who wants it bad enough.”
“The body achieves what the mind believes.”
“Sometimes the easiest person to fix is yourself.”
“My family and I built my whole career from scratch.”
“It will hurt. It will take time. It will require dedication and sacrifice. You will need to push your body but, I promise you when you reach your goal it is all worth it.”
“Just do it.”
“Every champion was once a contender that refused to give up.”
“If you cannot find the time to exercise, you better find the time to be sick.”
“Success isn’t always about greatness. It is about consistency. Consistent, hard work gains success. Greatness will come.”
“For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer.”
“Nothing is impossible, the word itself says I’m possible.”
“Success is a short race – a sprint fueled by discipline just long enough for a habit to kick in and take over.”
“The only bad workout is the one you didn’t do!”
I hope you enjoyed these quotes! After going through them I know I left some good ones out so please comment below and let me know your favorite quote and I will add to this post.
P.S. If you are needing a jump start to get back on track then I encourage you to take a look at my “7 Day Fat Loss Jump Start Challenge.”
I am excited about taking on the 22 minute Hard Corps 8 week Challenge with Tony Horton.
I like most people have a tendency to get into the habit and routine of doing the same old thing over and over again. I mean let’s face it we hate change and resist it at all levels. So, I decided that I was going to take this challenge and change up what I have been doing for the past year. Now don’t get me wrong the current workouts that I am doing are great workouts and I have sen results
Throughout the next 8 weeks I am going to journal about my experience that I will embarking on.
First, I shot a quick video on what comes with the 22 Minute Hard Corps Kit. I have to admit I am like a kid in the candy store when it comes to getting physical products in the mail these days. Oh, and I was hoping to have a solid video shoot but when you work from home and have kids 10 and under you see what happens when you try to do this when they are home. Actually, when I watch it now I laugh but I was frustrated at the time
Click here to watch the 22 Minute Hard Corp Workout.
If you are interested in taking the 8 week challenge and want to learn more about the 22 Minute Hard Corps Workout then click here.
P.S. If you are looking to surround yourself around highly motivating people and need some accountability I would love for you to join me over at my FREE Facebook Group. Go to www.allabouthealthandfitness.com
In this episode of the Fit Over 40 Challenge Show I had the pleasure of speaking with a very good friend and long term colleague of mine Morris Brossette!
We talk about several different topics but the story about his sister going from couch to Spartan Race is really cool and inspiring.
You can find out more about Morris at www.eatrealandmove.com
It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!
Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.
What is this shit?
Remember when you used to drink soy?
And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?
The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.
…more than an actress.
Decadent super chocolate-candy birthday day with whipped cream and extra icing…
Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…
You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.
…so you can have your organic produce and save money too.
All that processed meat and sugar… really?
… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…
… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.
Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.
It’s for your health, okay?
This is one of the worst possible things that can happen.
And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.
You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!
.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.
Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!
You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.
And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”
C’mon. You know you’ve done this.
Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.
Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.
If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.
And you get agitated when people don’t see eye to eye with you.
… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.
You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.
… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.
I am sure by now you have heard the benefits to using coconut oil. Well, here are some reasons that will show you why it is your new best friend
Let me know which one you like best in the comment section below!
Her Solution: Fixing your raccoon eyes. Dip a cotton ball in coconut oil and use it to wipe away mascara streaks and smudged eyeliner.
Her Solution: Removing the evidence from your knees, elbows, and so on. After a cut has healed over, rub coconut oil on the scar to gradually lighten it over time. This also works for stretch marks.
Her Solution: Nourishing your cuticles. Coconut oil promotes nail growth and provides the perfect canvas for nail art.
Her Solution: Boosting your immune system and aiding weight loss. Vlogger Jenna Marbles swears by blending a spoonful of coconut oil into her breakfast smoothies.
Her Solution: Coconut oil can replace the vegetable oil or butter in most recipes. It’s also dairy free.
Her Solution: Strengthening weak and dry hair. Rub melted coconut oil onto your scalp and roots, then let it soak in for three hours. It may take a few lather-rinse-repeats to wash all the oil out, but you’ll know it’s gone once your shampoo starts lathering up normally.
Her Solution: If you don’t have three hours to kill, try taming your flyaways with a small dab instead.
Her Solution: Possibly encouraging hair growth. Apply coconut oil to your eyebrows and let it absorb overnight. Castor oil works for this as well.
Her Solution: Moisturizing dry patches. Rub coconut oil directly onto your dry skin for a few days and watch the flakes disappear.
Her Solution: Exfoliating. Mix coconut oil with sugar or salt for an effective body scrub.
Her Solution: Improving dark circles and bags. Applying a tiny amount of coconut oil around your eyes can even ward off wrinkles.
Her Solution: Oil pulling, an Ayurvedic technique that involves rinsing your mouth with coconut oil. Supposedly it whitens your teeth and removes harmful bacteria.
Her Solution: Softening the leather. Wipe your boots with coconut oil to help break them in. To be safe, test the oil on a small patch first.
Her Solution: Relieving itchy bug bites. Prevent hours of scratching by applying coconut oil directly to the bites. You can also combine it with peppermint oil extract to create homemade insect repellent.
Her Solution: Being dirt cheap. A 16-ounce jar of coconut oil costs around $8 or $9, and its uses are endless. Find it online or at your local health store.
I hope you enjoy your new best friend!
Realistic advice that works for real people, from real people. No more crash diets and get-ripped-quick schemes.
Hey everyone, this is Coach Dave and Happy New Year.
Now, I know it’s past the first of the year, but depending on when you first watch this video, it might be the first opportunity that I’ve had to wish you a happy new year. So regardless of when it is, it’s still a happy near year at this point. With that being said, I wanted to just shoot this quick video for you and in this video, I am going to talk to you about something I heard the other day when I was driving to work, as I listen to a lot of personal development when I’m in my car.
You may have heard of him, Darren Hardy, he is the author of the book “The Compound Effect.” But he also has the audio version to go with it. He was talking about associations, people that you associate yourself with, and you might have heard that you’re the average of the five people that you hang around with. There have been studies that have shown that 95% of your success in life deals with your reference group, the people that you associate with, the people that are around you the most.
So it’s really important to figure out who are those people that you’re hanging around with and to further the discussion, he talks about an interview he did with Cathy Ireland.
Now, you may be familiar with her, former swimsuit model, but also she set up a — created a $1B enterprise and he asked her what was the biggest success or what did you do to make that the biggest success and she said that she decided that she was going to figure out who are the anchors in her life and the engines.
She went on to describe that and essentially what she said was the anchors are the people that hold you back, they hold you down. They drain your energy, they keep you from achieving your goal. The engines are those that are going to drive you forward, those that are positive influences in your life. People that are also highly successful and motivated and ambitious. She would hang around more of those type of people.
It really just got me thinking about just in general and especially when it comes to your health and fitness, who are the anchors in your life. Who are the people that are holding you down, telling you that you can’t do that, you’ve tried to lose weight in the past and you can’t do that. Or who are the engines, who are the ones that are like you know what, I love it, go for it, I know you can do it, you can be successful this time, and they are cheering you on and they are trying to get you towards your goal.
If you are looking for some group or some people that are engines, if you need those people in your life and you’re not around them, I want to encourage you to join the Facebook group that I’ve created. It’s a community that has a bunch of engines, people that are looking to help people. It’s www.facebook.com/groups all about health and fitness. I encourage you to check it out, join it, it’s free. Start hanging around with some engines in your life. With that being said, this is Coach Dave signing off. Make it a great day and make it a great year.
Love ‘em or hate ‘em, New Year’s resolutions are a good thing. If you struggle to believe that, it’s probably because of a history of failed resolutions. This year, however, you owe it to yourself to become the new person you want to be. Not in order to impress other people. You’re going to do it to remind yourself that yes, you can do whatever you put your mind to—you can become a better person.
Ready to get started on the road to a new you? Keep reading to find out what you’ve got to do this the year to make the new you happen!
After a few years of failed resolutions, you may want to keep your plans a secret. But don’t! If your family and friends don’t know what your goals are, you won’t have their support in your journey. They may scoff or snigger when they find out you have big plans for the coming year, but don’t let them get you down. Most likely, they’re jealous. So whether you want to be more committed to your gym routine, eat better, or be more patient with your kids, don’t keep your resolution for a new you to yourself!
Next Monday may be when you’ve decided to really begin committing to your new self, but don’t wait that long. Start today with some pre-tests. Once a day, find a way to implement your new lifestyle into your routine. That may mean skipping dessert one night. Or maybe it’s letting your spouse have the remote control. Then again, it could be chewing on a carrot instead of going for a cigarette break when stressed. Whatever it is, scoring these small victories lets you know that you can indeed become the new person in the New Year that you desire.
There’s a reason New Year’s resolutions are the punch line for countless jokes. There are people, however, who beat the odds and stick with their resolutions. This time around, you’re going to be one of them. Not because you’re better than other people who can’t keep from overeating. And not because you’re smarter than people who don’t read a book every month (like you’re planning to do this year). The reason you’re going to succeed is because you want it, and nothing is going to stop you. When you expect success and realize it is possible—which it is—you’re prepared to do what it takes to find that success. Now go for it!
Before you set a resolution for a new you in the New Year, take stock of your life to determine what would give you the best bang for your resolution buck. Already spending more time than you’d like away from the family? Maybe you should resolve to work your way into a position at work that requires less travel. Thinking you need to lose more weight when all your friends think you’re exceptionally thin? Maybe you should work on adding muscle to your frame instead. Only when you have the right goals can your new you be the best you.
Sometimes, creating a new you can be tiring. After all, you’ve spent a lifetime creating the old you, and your old self will not leave without a fight. When your lifestyle changes feel like too much and you’re drooling for ice cream, jonesing for a smoke, or itching to ignore your family and stare at your phone, turn your focus to something fun. Grab a funny movie, go on a hike, hang out with friends—just do something you enjoy! When you’re done, your head will be cleared and you’ll again be ready to shed the old you in favor of the new you in the New Year!
I have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.
If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with my results-driven method.
Send me a PM, email at Dave@davemcgarry.com or call me 214-394-7360.
Let’s make this the year you become the healthiest you!
If you’re like most people then reading this subject line was a little uncomfortable and you may have even experienced a bit of anxiety.
We are forced to make decisions every day, but that doesn’t make it any easier.
When you stop to think about it, your life is the sum total of all the decisions that you’ve ever made up to this point. Your health, your mindset, your finances are all an outcome of the decisions you’ve made.
Some decisions are so small that they seem insignificant…
…and other decisions weigh on you for days because you know that the outcome will change the course of your life.
You’ll wade through a myriad of trivial decisions today – ranging from the flavor of your coffee, to the gas you put into your car, to the food you put into your body. It’s easy to be fooled into believing that these have no real impact on the big picture – – but they do.
You’ll shift over to automatic while making your habitual decisions today – these ones no longer require a second thought since your preferences are defaulted.
The time you wake up each morning, the way you take your eggs, the frequency in which you exercise. Your habitual decisions play a huge part in determining major factors in your life, and these ones aren’t always easy to modify once the habit is in place.
We’re always making decisions…
Big ones like “should you marry him/her”, “should you have another child”, “Should you stick it out another year at that job”? Life changing decisions are forks in the road that demand your full attention and analysis.
There’s a famous quote from General Norman Schwartzkopf: “A bad decision is better than no decision” which makes sense when you realize that indecision is a decision. It’s best to simply bite the bullet, choose a side, and stick with it (unless you realize you made the wrong decision lol).
You make a life changing decision when you chose to get fit.
I want to help you with that…
I want to help you reach your goal in a big way.
And the fastest way I know for reaching a fitness goal is to begin a challenging and consistent exercise program, like the ones that I offer to my clients.
And that leads us to the decision that I want you to make today…
Will you reply to this blog post, call, or sign up for my life-changing fitness program?
Spots are filling up quickly – decide now!