Interesting article from The Next Web. Harvard grads have come up with a program that will make you pay when you miss a workout. Thoughts? If you can’t find the motivation elsewhere, would saving money get YOU to the gym???
It’s the time of the year when everyone signs up for a yearly subscription to their favorite gym that more often than not, are only used a couple of weeks but due to laziness, busy schedules, or whatever reason are completely neglected throughout the year. Two Harvard graduates, however, are determined to change that.
Gym-pact is the brain child of Yifan Zhang and Geoff Oberhofer, who thought of an effective way to motivate people to visit the gym regularly. According to Zhang, one of the problems is that most members see gym membership fees as money spent, or “a sunk cost, especially if you pay at the beginning of the year.’’
Gym-pact offers what Zhang calls “motivational fees” where customers agree to pay more if they miss their scheduled workouts. They came up with the concept from their behavioral economics class in Harvard where they were taught that people are more motivated by immediate consequences than future possibilities.
True enough, after thinking about it, it’s more difficult for for anyone to have to dish out cash while missing a gym session rather that say, gaining a couple of pounds, a bigger waistline, or other health consequences that may or may not even happen in the future. This might not be a crazy idea after all.
Basically, Gym-pact operates by negotiating a group rate with Planet Fitness, then paying off the membership fees for participants. They will agree on a weekly schedule and if the members miss a session or opt out of the program for unexcused reasons, they will have to pay. That money will be used to pay for more gym memberships and to build a financial aid fund. The company will eventually make money from referral fees and revenue-sharing affiliate programs with gyms.
The founders plan to tweak the fee structure to allow it to be customized to a customer’s goals. Future iterations may include a combination of discounted gym memberships and smaller penalties that apply daily rather than weekly.
This just might be the gym program that will be get me back into shape. Gyms could really learn a thing or two from this and I hope to see more of it around the globe.
Need some motivation to hit the gym? Sit on the couch for 1-2 more hours with some almonds, fresh fruit, or other healthy snack to much on (NO buttery pop-corn!) and get inspiration from these movies!
Cliche, yes, but it will get you fired up either way. Any of the Rocky movies should do the trick. I recommend putting the theme song on your ipod for an extra boost when you finally do make it to the gym!
Demi Moore been recruited as the first female SEAL trainee through a series of backroom political maneuvers, and must prove her military staying power against formidable odds–not the least of which is the abuse of a tyrannical master chief who puts her through hell to improve her chances of success.
Aggressive male machoism at its best. Rather than being monstrous, Brad’s ripped physique was lean and cut. This is a tough physique to achieve… hard to be done without good genetics, personal trainers, and a 24/7 chef.
What other movies motivate you to hit the gym???
|1. Strive for progress, not perfection. -Unknown|
|2. You want me to do something… tell me I can’t do it. -Maya Angelou|
|3. You miss 100% of the shots you don’t take. -Wayne Gretzky|
|4. If you don’t make mistakes, you aren’t really trying. -Unknown|
|5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl|
|6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi|
|7. Motivation will almost always beat mere talent. -Norman R. Augustine|
|8. I’d rather be a failure at something I enjoy than a success at something I hate. -George Burns|
|9. Energy and persistence conquer all things. -Benjamin Franklin|
|10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson|
|11. No act of kindness, however small, is ever wasted. -Aesop|
|12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein|
|13. Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz|
|14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan|
|15. I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. -Michael Jordan|
|16. Fear is what stops you… courages is what keeps you going. -Unknown|
|17. The finish line is just the beginning of a whole new race. -Unknown|
|18. The difference between a goal and a dream is a deadline. -Steve Smith|
|19. Just do it.™ -Nike|
|20. In seeking happiness for others, you find it for yourself. -Anonymous|
|21. The secret of getting ahead is getting started. -Mark Twain|
|22. It’s not who you are that holds you back, it’s who you think you’re not. -Anonymous|
|23. Luck is a matter of preparation meeting opportunity. -Oprah Winfrey|
|24. It’s never too late to become what you might have been. -George Elliot|
|25. Clear your mind of can’t. -Samuel Johnson|
If you are like most people, your motivation typically peaks in early June, subsides when fall hits, then picks back up for a month or two in early January. This is the workout cycle of millions of people across the globe. With fall well under way, your motivation to hit the gym is probably starting to wane. You worked hard all summer to show off that (almost) six pack, but what’s the point now you may be asking.
I’ll be the first to admit, getting yourself to work out on a Monday evening after work, when it’s dark by 5:30, drizzly, and cold out is a bit tough. The dark, cold weather is definitely a buzz kill and can sap the mental motivation of even the most determined individuals. To make matters worse, the longer the “break” you take from working out, the harder it will be to get back into the swing of things.
In order to achieve the body and lifestyle almost all of us crave, we cannot be seasonal warriors. Working out hard for 6 months a year is great, but it’s the 6 months you’re not working out that is going to really hurt you. One step forward and one step back gets you no where. There’s no point in working out hard for part of the year only to lose all the gains you made. Then, you start right back over when you start working out again. How would it feel to have a six pack next summer, as opposed to the almost there, still soft, sorry excuse for a six pack that you’ll develop after a couple of months of working out and laying off the breakfast burritos.
By working your body hard and then laying off for a few months, you condition your muscles and system in such a way that making long-lasting gains becomes more difficult. If this cycle is repeated long-term, year after year, for multiple years, you’re going to need to work twice as hard to get where you want to be. Since you are having a hard time working hard 12 months a year as it is, you can forget about ever having the body and lifestyle you want.
That said, not all breaks are bad. After 3-4 months of serious exercise, it is good to take a solid 2 weeks off and let your body fully recover. Often times, you will find you are stronger post-break than you were before taking time off. Your muscles really regenerate themselves and come back twice as strong. There is however always the danger that your two weeks off turns into many more. This is where self-discipline and determination come into play. Don’t view your time off as a vacation from exercise. View it is an important part of the process in toning and developing your body. Keep your eating habits during this two weeks off and make the break work for you, not against you.
In order to keep your motivation where it needs to be through the doldrums of winter, there are several things you can do;
- Find indoor activities that you don’t typically take part in during the summer. Start playing pick-up basketball at your gym once a week. Get involved with group fitness classes. Take up kick boxing. The options are endless. Bottomline, find something you wouldn’t typically do during the summer because you’d rather be outside.
- In your workout journal, write down monthly goals for October-January. Each month, give yourself a different goal you want to obtain. Maybe its lose 10 pounds in the month of November. Maybe it’s bench 225 lbs. by the end of December. It doesn’t matter. Studies show that people who have concise, short-term goals will stay more motivated than those that are just aimlessly working out because they feel they have to. Continually shoot for loftier goals and push yourself to complete them.
- Remind yourself why you are working out. We all know how painful working out can be some days. On days like that, remind yourself that you are working out today so that tomorrow isn’t in vain. What’s the point of experiencing the workout pain and struggles every summer and new year’s if you are just going to allow it to fade away when your motivation levels sink. Oft repeated, and a bit cliché, but absolutely true; one step forward and one step backwards gets you no where.
- Take pride in the sacrifice. When you are coming out of the gym all sweaty and the cold evening air hits you, take pride in knowing that you are out there doing something productive while other people are sitting around at home eating crap and packing on the winter pounds. You on the other hand are determined, you are becoming stronger, both and physically and mentally…you are a machine! Take time to appreciate your efforts and accomplishments.
The more you “force” yourself to get to the gym, the easier it becomes the next time. Elementary human psychology tells us that. Tough it out on the “bleh” days and you will notice they become fewer and farther between. Just think how good you are going to look this summer after having worked out for 12 months straight. You are going to be a different person, both physically and mentally. Employ a little self-discipline and the results will follow.
Look into any gym space, and you’ll see ears studded with ear phones connected to iPod’s, iPhone’s, and various mp3 players. It’s not really a secret that music helps make the time in the gym pass by faster, and keeps your mind off things. However, a study published recently took a look at the correlation between fast-paced music and athletic performance.
Researchers gave the volunteers popular music to listen to while riding a stationary bike. On the first ride, the music was played at its normal pace. In following rides, the researchers slowed the pace of the music by 10% for some, and increased the pace by 10% for others. The volunteers were not told anything about the pace of the music. Interestingly, their performance on the stationary bike changed.
When the pace of the music was decreased, the peddling and resulting affects changed as well. Physical exertion dropped, heart rates dropped, and mileage dropped. Many volunteers reported they didn’t care for the music. The other group of volunteers, which listened to music with only a 10% increase in pace, peddled faster, covered more miles, sustained a higher heart rate, and reported to enjoy the music they were listening to.
While the fast pace group didn’t claim that the workout seemed any easier, it does seem that the faster pace allowed them to push through the workout and exert more physical effort. A case can be made that the volunteers with the fast pace music accepted, and even preferred to exert a greater degree of physical effort.
Clearly, the goal of cardiovascular exercise is to raise and sustain a heart rate in the targeted zone. Whether you want to train aerobically or anaerobically, raising the heart rate and keeping it in that particular zone is key. This study demonstrates the power that music possess in helping you reach that goal. Use it to your advantage!
With all that said, you want fast-paced music on your playlist. A subsequent study by Dr. Costas Karageorghis, an associate professor of sports psychology found that the most effective workout music contains a tempo of 120-140 beats-per-minute, or B.P.M. With that knowledge in hand, you want to find songs that fall into this range of BPM. How do you determine beats-per-minute you may be asking. First off, you can do it the old-fashioned way; count them in your head.
If that’s too much work for you, you can take the easy way out. Check out BPM calculator or BPM Assistant (for you Mac users). These simple downloads will calculate the BPM of a given song. From there, you can store the BPM in the ID3 tag of the music file. iTunes will allow you to then sort your music by BPM, allowing you to pick songs that fall between 120-140 BPM.
The way in which you order the songs in your playlist has a crucial part in all of this as well. First off, it really depends on the type of workout you are doing. If you are going on a distance run, you may want to consider slowly building the BPM in each song. This way, when you are nearing the end of the run, and are running on gas fumes, your mind will receive that extra boost of motivation from very high BPM songs. If you are going for a serious lift session, you may want to include only songs that fall into the upper range of the 120-140 BPM scale. This will give you explosive, sustained motivation throughout your heavy lifts.
When you are exercising to reach a goal, i.e. lose 30 pounds, prepare for that triathlon, etc. every little edge you can give yourself matters. If something as easy as increasing the tempo of the music helps you raise your physical exertion just 10%, the differences in gains made will be dramatic. Think about it for a second; what if you could burn 10% more calories each time you worked out? Burning an extra 60 calories, 5 days a week, 52 weeks a year, translates into an additional loss of 6.25 pounds of body fat over the course of a year. Think about that. Simply bumping up the tempo of your music will cause your body to work that much harder than it typically would. A “free” loss of 6 pounds of body fat is nothing to sneeze at. The tempo of your music will subconsciously dictate the tempo of your intensity. Use this phenomenon to your advantage and make the best gains you possibly can.
“I’m fat”. “I don’t know what I’m doing”. “I have more rolls than a bakery”. “Everyone else is perfect”.
These are all common thoughts that go through many peoples’ heads when they think about entering a gym for the first time in a while. People convince themselves of a hundred reasons why they can’t go to the gym. If these thoughts are something you are all too familiar with, you need a new perspective on things.
#1 Everyone will look at me!
Don’t be so full of yourself. No one really cares what you are doing in there. Perhaps people will give you a casual glance over because you are a new face in the gym, and new faces tend to stand out to the regulars, but that’s all it is. Just a glance to see if they recognize you. Or perhaps, if someone is looking at you, it’s because they are new themselves and have no clue what they are doing. People often look around the gym to see what other people are doing to get workout ideas for themselves. Unless you are in a ultra-intense bodybuilding gym, no one is judging you. There is a sort of camaraderie amongst gym goers.
#2 I don’t know what to wear!
Most people in the gym are not decked out in the spiffy yoga pants and $60 workout tops. Sure, there certainly are people like that in the gym, but you know what? The hardcore gym goers laugh at them. There’s no need to get all fancied up to workout. Just throw on a pair of shorts and t-shirt and you are good to go. You are there to get in shape, not sport the newest fashion trends.
#3 Everyone else is in way better shape than me!
First off, how is this a reason to NOT go to the gym? People may be in better shape because they go to the gym……that’s why you’re going, right? In all honesty though, most people at the gym are just about average. Everyone is in there trying to better themselves. Very few people will look down on another person trying to better themselves, no matter what their physical appearance may be.
#4 I won’t know what to do!
This is a valid concern, although something that is very easily taken care of. Look up exercises, have a Share It Fitness pro build you a specific workout for your goals, read fitness blogs like this one, search the internet, etc. In today’s world, it’s easy to find information on how to workout. Just be sure you are getting qualified, respected information before you jump into any workout plan. Enter Share It Fitness.
#5 I won’t know anybody there!
Most people don’t go to the gym to socialize. The ones that do often end up getting very little done, and are quite often the joke of any serious gym goer. You don’t need to know anyone to work out. Throw on your headphones and get to it. It’s really that simple.
#6 Everyone is looking at me!
Really, trust me on this one…They are NOT looking at you.
Everyone jokes about the freshman 15—those 15 dreaded pounds you gain in your Freshman year of college due to eating too much and being sedentary.
Me? I had the Freshman 100. But before I get into that, a little backstory.
In high school I was your typical nerd (not saying I’m still not a nerd, just not typical). I studied well, kept a fairly high GPA, attended class and played video games. In fact, there were quite a few LAN Parties. Notice that I never said that I was involved in athletics or sports or anything physical for that matter, I had better things to do.
After four years of this life style, I looked like this:
Yup, living the good life right there… So that was life. I was happy…enough. At my peak, I think I was near 300 pounds.
Off to College
After those four years, it was off to college! Virginia Tech here I come. Did you know that Virginia Tech’s dining program has been rated as one of the top in the country? It’s been number one for several years. It made me happy to know that the food wasn’t going to drop to Animal House levels.
Getting back to the Freshman 100. It’s not quite what you think, in fact it’s the complete opposite. I lost 100 pounds my Freshman year of college—that’s a pre-teen or a very small woman. My pants no longer fit, I was constantly swimming in my shirts and I had to buy all new clothes—which was one of my happiest expenses to date.
After my first year, this is what I looked like:
The Beginning of the Loss
How did I lose all of that weight with the country’s best college dining hall program calling to me? With fast food always being far more convenient and easier to get then a good clean meal? Well, actually, it’s kind of funny. I ate the food from the dining halls (far from balanced) and had the fast food too (Chick-Fil-A, Barbecue, Pizza Hut). Those first 100 pounds were lost when I stopped drinking soda and started walking everywhere. The combination of those two small changes made me lose that much weight.
Continuing My Downward Spiral
Since then, I’ve lost more weight, I’m down to 180 pounds at the moment and gaining. Gaining? Why am I gaining? After I saw the progress from those small changes, I started to make more changes.
Today, I eat a lot healthier, mainly from eating in more often and making very conscious choices about what I eat. That’s not saying I never have a burger or chips, I do. I just keep it to once or twice a week.
The other change was going to the gym. It was hard to start, but I had a support system: my room mates. I forget how often we went, but we went regularly and that got me in the habit of setting time aside for exercise. Nowadays, I go to the gym four days a week: three days of normal workout and one day of instruction. At the moment, I’m doing CrossFit because it effectively kicks my ass. I’m putting on weight again, but it’s all muscle. After all, muscle weights about two and a half times more than fat. I’m okay with those pounds.
Here’s what I look like now:
In all of this there are a few things that stick out to me: creating a habit, figuring out your style of giving things up, how to make time for these new habits.
Creating a New Habit
There are several ways to start a habit of going to the gym, but I’ll detail two: solo and with a friend.
I recommend going with a friend: they’ll motivate you to go, give you pointers on your exercises and congratulate you on your gains (or maybe it’s losses?). Just start bugging your friend about going, they’re probably not going to approach you about it: how would you like it if your friend said you need to go to the gym?
Having said that, I understand some people aren’t going to want to do all that and would rather go solo. It’s going to be harder and you’re going to have to hold yourself responsible. First, get an empty calendar grid with at least thirty days on it. Your plan is to go every Monday, Wednesday and Friday every week. Put that calendar somewhere nice and visible and for every day you go, mark the day with an X, if you miss a day no X for you. It seems kinda stupid, but that calendar will keep you feeling responsible. At the end of those thirty days you’ll have gone to the gym around 12 times, which is fantastic! Keep it up, don’t stop now and don’t make excuses.
Even if you’re going with a friend, you should also have a calendar to motivate you so you can see what you’ve actually done and hold yourself responsible for when you don’t go.
Giving Things Up
The first thing you need to do is determine whether you’re an abolitionist or a moderator. Are you the kind of person that finds it easier to give something up cold turkey? Then you’re an abolitionist. Are you someone who fares better by tempering your consumption lower and lower until you aren’t consuming anymore? You’re a moderator.
Me? I’m an abolitionist. If I don’t give something up completely, then I’ll never really give it up. I need to sever ties and wish it well along it’s way. When I stopped drinking soda, I just started drinking water, milk and occasionally fruit juice. Nowadays I’ll have a soda every now and again, but it’s a once or twice a month sort of thing.
If you’re a moderator and drink three sodas a day, for the next week drink only two. The week after that just do one, then maybe one every other day after that and so on. Push yourself enough for it to be challenging, but never enough to give up.
Next up, is probably the biggest issue. Time is a problem for most people. We never have time or get time, we simply use it. It’s like a river: even if you own the river, that water is barely yours, you simply use what you can at the time and let the rest roll on by.
So what do I do to get to the gym?
First, I go in the morning. This gets rid of the tendency to shirk going to the gym because your tired and its the end of the day.
Second, I go every Monday, Wednesday and Friday: stick to this schedule for a month (you can do a month…) and after that, it’ll be habit.
Third, vary your exercise regiment: I’ve seen tons of people come into the gym (usually around January) and run for thirty minutes on the elliptical every day. That’s pretty damn boring. I like CrossFit, but some people might see it and think they can’t do that….well yes you can, you’ll need to scale it, but you can do it. If that’s too much, you might just use different machines, try different cardio (rowing is fun) and try different lifts. Bodyweight exercises are good too.
These three things will get you to the gym and keep you coming back.
These methods have worked for me, granted they’ve taken a lot of time to find and start using. Don’t beat yourself up if it takes you more than a month—it took me my whole life to get to this point. It’s all about starting with small steps and working up to the big steps.
Need a first step? Either give up soda or start weaning yourself off of it.
1. All or nothing – thinking
You see things in black-and white categories. If a situation falls short of perfect, you see it as a total failure. When a young woman on a diet ate a spoonful of ice cream, she told herself, ‘I’ve blown my diet completely.’ This thought upset her so much that she gobbled down an entire quart of ice cream!
You see a single negative event, such as a romantic rejection or a career reversal as a never-ending pattern of defeat by using words such as ‘always’ or “never” when you think about it. A depressed salesman became terribly upset when he noticed bird dung on the windshield of his car. He told himself, ‘Just my luck! Birds are always crapping on my car!’
3. Mental filter
You pick out a single negative detail and dwell on it exclusively, so that your vision of all of reality becomes darkened, like the drop of ink that discolors a beaker of water. Example: You receive many positive comments about your presentation to a group of associates at work, but one of them says something mildly critical You obsess about his reaction for days and ignore all the positive feedback.
4. Discounting the positive
You reject positive experiences by insisting they ‘don’t count.’ If you do a good job, you may tell yourself that it wasn’t good enough or that anyone could have done as well. Discounting the positive takes the joy out of life and makes you feel inadequate and unrewarded.
5. Jumping to conclusions
You interpret things negatively when there are no facts to support your conclusion.
Mind reading: Without checking it out, you arbitrarily conclude that someone is reacting negatively to you.
Fortune telling: You predict that things will turn out badly. Before a lest you may tell yourself, ‘I’m really going to blow it. What if I flunk?’ If you’re depressed you may tell yourself, ‘I’ll never get better.’
You exaggerate the importance of your problems and shortcomings, or you minimize the importance of your desirable qualities. This is also called the ‘binocular trick.’
7. Emotional reasoning
You assume that your negative emotions necessarily reflect the way things really are: ‘I feel terrified about going on airplanes. It must be very dangerous to fly.’ Or ‘I feel guilty. I must be a rotten person.’ Or ‘I feel angry. This proves I’m being treated unfairly.’ Or I feel so inferior. This means I’m a second-rate person.’ Or ‘I feel hopeless. I must really be hopeless.’
8. “Should statements”
You tell yourself that things should be the way you hoped or expected them to be. After playing a difficult piece on the piano, a gifted pianist told herself, ‘I shouldn’t have made so many mistakes.’ This made her feel so disgusted that she quit practicing for several days. ‘Musts,’ ‘oughts’ and ‘have tos’ are similar offenders. ‘Should statements’ that are directed against yourself lead to guilt and frustration. Should statements that are directed against other people or the world in general lead to anger and frustration: ‘He shouldn’t be so stubborn and argumentative’
Many people try to motivate themselves with shoulds and shouldn’ts , as if they were delinquents who had to be punished before they could be expected to do anything. ‘I shouldn’t eat that doughnut.’ This usually doesn’t work because all these shoulds and musts make you feel rebellious and you get the urge to do just the opposite. Dr. Albert Ellis has called this ‘musterbation.’ I call it the ‘shouldy’ approach to life.
Labeling is an extreme form of all-or-nothing thinking. Instead of saying ‘I made a mistake.’ you attach a negative label to yourself: ‘I’m a loser.’ You might also label yourself ‘a foal’ or ‘a failure’ or ‘a jerk.’ Labeling is quite irrational because you are not the same as what you do. Human beings exist. but ‘fools,’ ‘losers,’ and ‘jerks’ do not. These labels are useless abstractions that lead to anger, anxiety, frustration, and low self- esteem.
You may also label others. When someone does something that rubs you the wrong way, you may tell yourself: ‘He’s an S.O.B Then you feel that the problem is with that person’s ‘character’ or ‘essence’ instead of with their thinking or behavior. You see them as totally bad. This makes you feel hostile and hopeless about improving things and leaves little room for constructive communication.
10.Personalization and blame
Personalization occurs when you hold yourself personally responsible for an event that isn’t entirely under your control. When a woman received a note that her child was having difficulties at school, she told herself, ‘this shows what a bad mother I am,’ instead of trying to pinpoint the cause of the problem so that she could be helpful to her child. When another woman’s husband beat her, she told herself, lf only I were better in bed, he wouldn’t beat me.’ Personalization leads to guilt. shame, and feelings of inadequacy. Same people do the opposit. They blame other people or their circumstances for their problems, and they overlook ways that they might be contributing to the problem: ‘The reason my marriage is so lousy is because my spouse is totally unreasonable.’ Blame usually doesn’t work very well because other people will resent being scapegoated and they will just toss the blame right back in your lap. It’s like the game of hot potato – no one wants to get stuck with it.
From The Feeling Good Handbook by David D. Burns, M.D.
Kyle Maynard is an individual from Suwanee, GA who was born without his arms or legs. He’s spent his life struggling to perform basic tasks that we all take for granted every day. He also happens to be the owner of a CrossFit gym. Appropriately, the name of his gym is “No Excuses CrossFit”. Kyle has obviously overcome great stuggles in his life, but to see his determination and willpower on film, is truly amazing.
How easy would it be for a guy in Kyle’s shoes to simply blame the world for his problems and sink into a depression? That is just not the type of person Kyle is. Not only that, he finds time for fitness. Kyle is practically the picture of good health. Everything he does to stay in shape is done without the use of his arms or legs. He modifies his workout in a way that allows himself to stay active and challenge his body.
Look at Kyle and use this as motivation. When going to the gym seems too hard, think about Kyle. This man goes through enormous struggles just so he is able to workout. Everyone else is easily able to workout, they just choose not to. We are all only given one life on this planet. Why not live that one life as happy and healthy as we possibly can? Staying fit and active, and eating right, is the formula to making the most of your one life.
We all know exercise isn’t always fun. But if you can develop the mental toughness to grit your teeth and bear down on days you aren’t feeling up to it, not only will those days become fewer and farther between, but you will keep yourself on the track to success. We all know how easy it is to fall off the wagon; a couple missed days here or there turns into a week, which turns into a month, which ends up killing all the progress we fought so hard for.
Find motivation all around you and let it light your fire. Keep Kyle and his struggles in the forefront of your mind the next time you are thinking about skipping out on a workout because you are too tired, lazy, etc. Every workout puts you one step closer to reaching your goals and keeping your body and mind healthy for years to come.