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Quick little post before i run my car to another mechanic and check out what I got Sara for her 25th Birth Day below.

1: Write down your goals.

2: Create a healthy action plan.

3: Devise a desirable reward.

4: Set a completion date.

5: Enter a competition.

6: Enter a competition amongst your friends.

7: Put motivational quotes all over your house.

8: Write “Every Day is a New Battle” on your bathroom mirror.

9: Post your favorite fitness role model on your refrigerator.

10: Post your favorite fat picture on your refrigerator.

11: Type “Your Character is your Destiny” on your screen saver.

12: Type “Get off your Fat Butt” on your screen saver.

13: Practice abdominal and back strength by using a stability ball for a chair.

14: Rollover and do some crunches in-between emails on your stability ball chair.

15: Buy a nice wardrobe that will fit you in two months.

16: Donate all your fat clothes to Salvation Army.

17: Moderate your strict eating with a splurge meal once a week.

18: When eating your splurge meal, look at the body type of other people who eat fat meals daily.

19: Buy some fitness magazines.

20: Read Body For Life by Bill Phillips

21: Join a fitness web blog: www.fitlifeokc.com

22: Read “The Edge” (This is the most motivating sports book ever)

23: Pray and thank God you only have to lose half the weight he lost.

24: Make a supportive fitness group. (Join OKC Fit Body Boot Camp group on Facebook)

25: Hang around healthy fit friends.

26: Surround yourself with people and things that promote a healthy lifestyle.

27: Find a running partner.

28: Inspire your own partner to run with you.

29: Create fitness goals with your partner.

30: Make a workout and diet log.

31: Personalize your journal by adding inspirational quotes and pictures. (I love the quotes from “The Best of Success” book)

32: Document your progress: weight, body fat, and measurements.

(Join the Oklahoma City Fit Body Boot Camp “6 Week Body Transformation”)

33: Attend a bodybuilding/fitness show.

34: Talk to competitors and pros that live for fitness.

35: Ask your role models what motivates them.

36: Take a chance and email your role model off their web site.

37: Take a supplement for physical gains as well as a mental ‘placebo’ effect.

38: Drink some water.

39: Drink more water.

40: Date someone more fit than you.

41: Date someone who inspires you. (Ok easy guys I said inspires you to get fit)

42: Date someone you want to look really good naked for.

(If you are single of course)

NOTE
Men are driven by symbols of fertility that women possess, and vice versa. In addition you both need to be on the same page to stay fit and have a great sexual chemistry.
43: Shave your body so you can see all your muscles.

44: Tan your body so you can see all the lines and contours of your muscles. (This ones for you Kevin)

45: Get outside often. Going to the lake in the summer is a good motivator.

46: Hire a trainer. Scratch that I meant a fitness professional.

47: Become a trainer. I have past clients who got in great shape became personal trainers because they experienced first hand the effects of changing their own lives.

48: Ask questions.

49: Look like a trainer.

50: Buy new athletic shoes.

51: Buy a new workout outfit.

52: Buy clean, new and comfortable socks.

53: Workout hard BUT have fun at the gym.

54: Do group training with a friend. (This month you can bring your friends and get two weeks FREE at OKC Fit Body Boot Camp)

55: Do HIIT training. (High Intensity Interval Training like what we do at boot camp)

56: Get a massage once a week. (Only if you worked out hard and didn’t miss. This is a reward)

57: Drink a healthy energy drink like Gun Powder by PPN.

58: Plan a vacation where you have to wear a swimsuit.

59: Read Lance Armstrong’s biography.

60: Envision your workout during your warm-up.

61: Focus on the workout, one interval at a time.

62: Treat your workouts like you are getting paid for it based on performance.

63: Conquer your negative thoughts by pushing your body into painful consciousness.(I Love Doing This)

64: Experiment on how much you can make yourself sweat. (No not by sitting in the sauna)

65: Make it a goal to be the fittest person in the weight room – or any room for that matter.

66: Test your Max on bench press and squats. (Make sure to warm up)

67: Post a fitness calender on your wall. (If you are married ask BEFORE putting Sports Illustrated swimsuit Calender on your wall)

68: Put a before picture of you on the wall.

69: Watch pumping iron. (a c)

70: Read The Encyclopedia of bodybuilding by Arnold Schwarzenegger

71: Don’t buy a home exercise bike or treadmill. Studies show that 93% become clothes hangers after the first 6 months.

72: Become the inspiration amongst your friends.

73: Help someone who is very overweight or wants to lose some weight and get in shape.

74: Visit my web sites:www.trainerben.com www.fitlifeokc.com

75: Place your alarm clock across your bedroom so that you have to get up to turn it off in the morning. (This works a little to well)

76: Place your athletic shoes right next to your alarm clock.

77: Place a quote right next to your alarm clock that says: “Today you are closer to the person you were meant to become.”

78: Alarm your cell phone to give you daily reminders to eat, workout and give gratitude.

79: Volunteer your time with people who don’t have full function of their bodies.

80: Volunteer your passion for fitness at a senior center.

81: Look up new, healthy recipes to cook. (I love the book eating for life by Bill Phillips)

82: Search for new, healthy restaurants to eat at. (I am fixing to start doing this for the blog)

83: Observe the body type of the people at restaurants you shouldn’t eat at.

84: Read the book “What to say to yourself when you talk to yourself” by Shad Helmstetter, PH.D.

85: Learn a new exercise technique like Kettle Bell training.

86: Turn off your TV and run.

87: Buy a new MP3 player or IPOD and put some high, energy, workout songs on it. (Reggae is actually favorite)

88: Buy new workout devices like a heart rate monitor or pedometer.

89: Once a week go to the gym at a different time to workout by yourself.

90: Workout with your trainer at the same time everyday.

91: Workout using all new exercises.

92: Vary your cardio by changing the type of cardio you do. Mix it up

93: Say a prayer for power right before you train.

94: Say a prayer for performance right before your set.

95: Say a prayer for pain during your set.

96: Say a prayer for persistence after your set.

97: Say a prayer for positive action after you train.

98: Get passionate enough to write an article about your success and send it to me.

99: You know what motivates you. Quit reading and make it happen.

Hope you enjoyed just a few ideas on getting up and getting motivated. If you haven’t had a chance be sure to click on the face book icon and check out the best way to get in shape.

Some of you may know that my Wife 25th Birth Day is tomorrow as well as mine (yep we have the same birthday). So what did I buy Sara for her 25th???

NOTHING!!!

I made her something, check it out and let me know what you think.

And yes it is my work below I used be an artist.

This is one of our engagement pics and what inspired her B-day present.

And after 30 hours of work here is what I came up with. A little abstract interpretation.

Can you believe  the first week of the new year is almost over. I thought this would be perfect a blog post on how to reach your goals. I am going to share my own 2010 goals with you at the bottom and I want to hear yours as well.

Some of you may of heard about this but if not in 1953 a very famous study took place, the graduating seniors of a major university (Yale) were asked if they had written goals, and plans to achieve them, after they left the university.
It turned out that 3 % had written goals and a game plan to reach them. 14 % had goals but they were not written. The other 83%  had no goals or plans at all, aside from getting out of the university and going on vacation that summer.
Twenty years later in 1973, they did a follow up on the graduates in the study and asked them, among other things, about their financial situations. They found that the 3 percent of students who had clear, written goals and plans upon graduation were worth more than the entire 97 percent of graduates put together.

So what does this experiment have to do with your fitness goals?

It has EVERYTHING to do with them

Before we start an exercise plan, we must write down our fitness goals.

This will program your subconscious towards achieving your goal.

EXAMPLE

Imagine that you have two drivers, each with a brand new Car.

They both set to travel across the country toward a distant destination.

One sets off with no road map, navigation system, nothing.

The second driver takes the time to plan his trip carefully using road map, navigation and getting advice from people who have traveled that path.
Which driver do you think will reach his destination on schedule??

The first driver probably won’t even reach his destination.
Your fitness goals are pretty much the same.

People with clear, very specific goals and plans that they work from each day, accomplish on average, 10 times the result as others who don’t have a clear idea of where they are going or when they want to get there.

Hope enjoyed this short post and may all your fitness goals come true for you in 2010.

If you would like to check out Oklahoma City’s Number one way to lose weight and have fun while doing it… click here

Or stay in touch with us by clicking on the face book icon to the right.

Here are a few of the designs I have thrown together. All design are from boot campers request, and I have added a few of my own.

I still have about 5 shirts to design but take a look at what you will be voting on so far. I will place a number next to the T-shirt design and if you like that design leave a comment. Only vote up to three times. Please leave your comment on the blog not face book or email. I will only tally the votes from the comments below. The top three T’s will be made.

Disclaimer: Some shirts may offend  (More shirts to come so you may want to hold off on using all your votes at once.

(CLICK ON ANY OF THE IMAGES TO ENLARGE)

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Can you believe 2009 is almost over.  As I talked with one of my boot campers this week we were discussing fitness trends for 2010. As I look ahead to 2010 I see some emerging trends that will be picking up steam and some that are going to be dying.

1. More emphasis on strength training: strength training is getting closer everyday to being accepted as the most effective exercise mode for losing body fat.  TV shows like the Biggest Loser (my wife fave) are introducing many people to the understanding, that weight training isn’t what is causing people to look “bulky and hulk-ish,” but rather the extra fat that is on top of the muscle.

2. Long distance running will continue becoming less popular for weight loss purposes: there are millions of American’s who are torturing themselves by running long distances in hopes of losing their muffin tops and reducing the size of their thighs. More people are going to realize that this isn’t a very effective way of losing body fat.

3. Running races will continue to boom: this might sound contradictory to the one above, but the allure and challenge that running a marathon, or a 10K brings is very powerful.  The desire to beat your last 5K run is a challenge many want to accomplish.  Running races provide a start and end and give instant feedback about how well you did.

4. Triathlons will continue to gain popularity: triathlon participation has exploded the past decade and will continue to gain momentum. The idea of cross training with 3 different activities is attractable to many people and the challenge that is brings to the person is very exciting and addicting. I think triathlons are great, especially the short distance races, but caution those who just swim, bike, and run for their exercise. You need to be doing some total body strength training, core training, and do a lot of work moving side to side and backwards to make sure your body doesn’t get overuse injuries.

5. Time efficient workouts: our lives aren’t going to be slowing down anytime soon, and we will have less time to devote to working out. 30-45 minute workouts will become the norm and people will realize that 60-90 min workouts are the thing of the past and aren’t necessary to get results.

6. Convenience is key: programs that are quick and easy to use and follow will gain popularity. Right now P90X is the hottest selling fitness product and it is a follow along DVD series that you can do at home with a set of dumbbells and a pull up bar.

7.  Exertainment: videos games like the Wii Fit will continue to be popular and new games and toys will be made that make working out fun and entertaining.  I still haven’t seen many of these new technologies actually get people working out very hard, but something like the Wii Fit is definitely better than sitting on the couch playing video games!

8.  Well designed group fitness programs: small and larger group training will continue to increase since the economy is making it difficult to pay $400-$800/month on a personal trainer.  The participants will get the knowledge and expertise of the trainer, but also the support and accountability from the group.  Side note: many gym group fitness programs DON’T fall under this category by my standards.  If someone is going to a class and just following the workout that the instructor is doing from the stage, then I feel like it falls short.  Each person in a class needs to be building friendships, be held accountable for their actions, have constant interaction with the trainer, be taught proper nutrition, and be able to have access to the trainer who is instructing.  This is why my Oklahoma City Boot Camp program is so popular and why many have a health club membership at the same time as being part of my Fun Bootcamp.

9.  Millions of more people will get suckered in to buying the latest and greatest ab gadget, and fat loss supplement. In 2010  millions and millions of more people will post on craigslist trying to sell these gimmicky products after they have been sitting around for the past year :

10.  Buy local or grow your own: As the truth becomes more widespread about where our food is coming from and how toxic and dangerous it is to our bodies, more people will “go green” and support their local farmers.  As grassroot documentaries like Food Inc (a must watch DVD!) gain popularity we will realize that we are voting with our paychecks each time we go to the grocery store.  If everyone decided they weren’t going to by Tyson chicken because of the awful conditions the animals are in, and the poor quality of the food, and instead by the free range chickens at the local farmers market or at the local dairy and beef farm, Tyson would either go out of business or adapt to the demands of the buyers.

10.  Kids fitness: With the obesity rate in children skyrocketing and adult onset diabetes now found in many children, there is going to be a huge emphasis on helping kids eat better and move more… but as I always talk about in this blog, it starts with YOU buying the right foods for the house, and being the example of healthy living through exercise and eating right.

11.  Project-X: with 2010 upon us I will be setting Project-X in motion.

Again as always having a blast bringing you my latest thoughts and inspirations hope you enjoyed my last post for 2010.