Do you find it tough to motivate for exercise?

Some of you know you should exercise today, but won’t feel like putting out the energy given the lack of energy to give. Or, maybe you will get so caught up in work or other activities, you just won’t break away to get in your workout.

You may be suffering from a well-known phenomenon called “lack of motivation” – and you are not alone!

A new study from Penn State University, published in the current issue of the Journal of Sport and Exercise Psychology, found that, for many people, motivation to exercise fluctuates from week to week, depending on what other responsibilities they have on their plates.

Not surprisingly, this research found that people with consistently strong intentions to exercise have the best chance of actually following through.

As with everything in life, your values, motivation and discipline are key factors in keeping up a regular exercise program.

So, it is really important to find ways to stay focused and determined.

When you are tempted to skip your exercise session, imagine what might happen if you succumb to procrastination. You may very well lose whatever progress you achieved and that could discourage you from continuing to exercise altogether.

If you are too tired and do not have the energy to exercise, an analysis into your nutrition & lifestyle is in order. Contrary to popular belief, it is generally best not to exercise intensely when already tired or fatigued. If you are confused about this topic, let’s set up a time to talk or email me, otherwise you will be setting yourself up for hormonal failure.
Here are some tips to keep your motivation level at its peak:

• Make fitness a priority: Schedule your workouts ahead of time and commit to follow through. If you allow yourself a way out for any trivial reason (“I am too busy;” “I’d rather go to the movies”), you’ll lose your focus. Research shows those who work out in the morning have greater adherence to exercise programs and better results. For more go to: Workout Soon After Waking.

• Find the right “hook:” Ask yourself what changes / improvements you’d like to see in your life right now. Is it weight loss? Better cardio endurance? Stronger bones and muscles? Relief from stress and anxiety? A University of Michigan study released last year found that the most persuasive exercise message stresses immediate – rather than future – benefits that are meaningful to our daily lives.

• Set realistic goals: Don’t try to lose a lot of weight overnight or build your muscle mass in a few days. It’s good to be ambitious and driven, but if you set the bar too high, you are setting yourself up for failure. However, if your fitness goals are reasonable and easily attainable, chances are you will be more motivated to accomplish them. Also, when you combine nutrition strategies with the exercise goals, you are far more likely to succeed. For many, I focus on nutrition & lifestyle initially. If you are off biochemically, it is very hard to motivate physically.

• Keep it fun: Exercise should not be a chore or drudgery. Ask your trainer to devise a workout that will keep you challenged and motivated. Come join a boot camp program that will challenge and motivate you every workout. And, if you are on your own, once you reach a plateau, shock your body by changing up your exercise routine, adding new and interesting twists to it (your trainer or boot camp instructor should be doing that for you). After all, variety is the spice of life!

• Chart your progress! Any time you achieve your fitness goal(s), congratulate yourself for your perseverance. Check out Fat Loss Tip #25: Treat Yourself With A Reward Each Week. With every milestone you reach, your motivation will soar!

Your friend & coach,

Brien

P.S. Please share my educational content with your friends and family and help me reach my goal of 10,000 subscribers.

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Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Personal Training & Nutrition

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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

Boot Camp Menlo Park  2/18/12-  Try This Complete Body Workout

Warm-Up: Self Massage, Dynamic Warm-Up

Perform the following exercises in a circuit for 3 rounds (40s each):

1.     TRX Side One Arm Biceps Curls

2.     Prisoner Step-Ups (20s each)

3.     Dive Bomber Push-Up

4.     Jump Rope-Double Unders

5.     Battle Ropes- Partner Pull (20s each side)

6.     Sandbag Burpees (No push-up)

7.     Swiss Ball Leg Curls

8.     Cone Drill-M Drill

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try Boot Camp Menlo Park for One Week for Only $1: www.MenloFit.com

San Mateo Boot Camp  2/17/12-  Tough Mudder Training Challenge III  

Warm-up (10-15 minutes) Campers will complete this ENTIRE workout at one time in their best time possible. However- the ¼ mile runs can be designed to be “recovery.”
-  ¼ mile run -4 Laps *Can x-bike at RWC

Boot Camp Menlo Park  2/16/12-  Core Cardio & Balance Workout

Boot Camp Redwood City  2/15/12- Post Valentine’s Day Fat Burning TABATA Workout 

1. Body Weight Squats: 15
2. Forward-Backwards Lunges with Rotation-5 Each
3. Sit-Ups: 10
4. Close Grip Push-Ups: 5-10
5. Prone Fluttter Kicks-10
6. 4 Cone Liners- 3x *Aerobic Intensity

1. Sandbag Back Squats *Lead with hips
2. Plate Floor Press- *Elbows In *Lock
3. Forward-Backwards Lunges with MB Rotation *Step straight through without stopping in center *To modify stop in center or just do fwd lunge *4 Sets Each Side *Rotate from mid section over front knee on each lunge *Arms straight to increase intensity
4. Fat Man Rows (Belmont & Burlingame) or TRX Low Rows –Wide Supinated Grip
5. MB Sit Up Toss –Wall
6. Reverse Hyper Flutter Kicks  *Legs straight *Lie prone on top of matt, ball, gymnastics horse, etc to elevate legs

San Carlos Boot Camp 2/14/12-Try This Ab Fat Blasting Workout!  

Core –Cardio Circuit: Perform 3 sets for 60s:

1. Ring/Cones Drills-Lateral Slalom : Move forwards & backwards in & out of cones or rings while going laterally (30s each direction laterally)*Avoid letting feet cross
2. Plate/SB Kneeling Reverse Wood Chops (30s each side) *Low to High-Knee to Shoulder Movement *Keep Back Straight *Butt Out
3. Ankle Band Side Step-Squat Position & Straight Leg Position: 30s Each Direction
4. Battle Ropes: Big Egg Beaters (30s) *External Rotation*Stabilize rope for partner on 1 foot for 30s (15s each foot)
5. Glider Pike *Modify with Jack Knife*Pike is with straight legs *Jack Knife is with Bent Legs *Keep core super tight
6. Swiss Ball MB Russian Twists *Roll onto shoulder *Hips Up *Just bridge for those who have trouble *Hold MB
7. Lower Ab with Vertical Straight Leg Raise  *Lift Pelvis

Boot Camp Redwood City 2/13/12- Fat Burning Fun!  

Preparation: Perform the following exercises:

1.     Backwards Lunges: 10 Each

2.     Single Leg DL: 10 Each

3.     Squats: 10

4.     Jumping Jacks: 15

5. Push-Ups: 5

WOD: Perform 3-4 sets of each exercise  for 40s each:

1.     Plate Romanian Deadlifts

2.     5 Yard Lateral Shuffle

3.     TRX Row (Start with Pronated Grip and end with Supinated Grip)

4.     Wall Squat Hold with Leg Extension (Hold 3s If Possible)

5.     Beam Over-Unders at SMGC & Burlingame *Lateral squat at other locations

6.     Close Grip Push-Ups with Hands on Beam or Matt *Elbows In

7.     Battle Ropes- Underhand Grip Single Arm Wave with Backwards Lunges (20s each side) *Opp Arm & Leg

Cool down & stretch (5-10 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try Boot Camp Redwood City for One Week for Only $1: www.BootCampRedwoodCity.com

Your friend & coach,

Brien

**************************************************************************

Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp,  Redwood City Boot Camp, Personal Training & Nutrition

**************************************************************************

I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

**************************************************************************

Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com

www.Shamp’sBootCamps.com

www.10 DayDetox.com

www.21DayDetox.com

650-654-4604

Boot Camp San Mateo 2/10/12-  Tough Mudder Training Challenge II

Warm-up (5-10 minutes)

Core: Perform 2 rounds of the following at your own speed with good form:

1.    Lower Ab Vertical Scissors: 20 *Get group to count: 1-2-3=1, 1-2-3=2, up to 20  *Create energy

2.    Side Lying Hip Ab & Ad: 25 Each *Keep 3 B’s *Do at their own pace

3.    One Leg Bridge with Leg Ext: 15 Each *Keep Leg Extended and Go Up & Down with Butt

4.    Oblique Crunches: 10 Each *Basic Crunch with Rotation

Perform the following workout for 25-30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. Everyone will start either walking/jogging or sprinting (RWC can ride the bike or run outside)  and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 25 min get in 3 rounds of the following:

1)    Walk/Jog/Sprint

2)    Push-Ups with Elevated Feet: 10

3)    Walk/Jog/Sprint

4)    Squats:15 *Can add weight as desired

5)    Walk/Jog/Sprint

6)    Dips:10 *Shoulders Back

7)    Walk/Jog/Sprint

8)    Prisoner Walking Lunges:10 each *Can add sandbag/plate

9)    Walk/Jog/Sprint

10) Burpees:10 *No push-up

11) Walk/Jog/Sprint

12) Row/Pull-Ups

13) Walk/Jog/Sprint

14) Mtn. Climber: 20 Each Side

Cool down & stretch (5-10 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

Try Boot Camp San Bruno for One Week for Only $1: www.SouthCityBootCamp.com