February 13, 2001

Motivation Key to Healthy Lifestyle And Heart

Lauren Miller

CINCINNATI -- How many times have you said, "I'll do it later" or

"I don't have time." Sound familiar? Suffering from exercise avoidance is

more common in society than you think.

Getting motivated is a problem that many of us face.

The key to getting motivated relates to wanting to see improvements in

your body and health. Most of all, a taste of desire is needed to realize

how beneficial it is to make exercise a part of your daily life.

As research shows, making exercise a habit can lower the risk of

developing heart disease, obesity, hypertension, colon cancer and help to

increase bone density.

"Excuses I use tend to be I'm too tired, or that I need my sleep, or need

to study; basically that I have more important things to do," said Natalie

Antonio, a fourth-year marketing student at the University of Cinncinnati.

"I don't work out because I'm still attractive, and honestly, because I'm

lazy," said Griffin Beck, a 25-year-old Cincinnati resident.

Nip all your excuses in the bud. Throw them out the window, they are no

longer of any use to you. Taste the desire for a new and healthier you.

A bit of information that keeps me motivated is the simple fact that

muscle burns more calories than fat. The leaner you are the more calories

you burn.

What I am about to tell you has been stated a million times and is a well

known fact: Drink More Water! Drink at least eight glasses of water a day.

This helps you feel full and is great for you. Plus it does not have the

calories that soda, fruit juice and other drinks have.

Eat smaller meals more often. It will help you keep your energy levels up

and decrease the likelihood of binge eating. To help you stay motivated

and meet your goals of losing weight and feeling great I have developed a

list of top 10 tips:

1) Set reachable goals. For example write a personal mission statement.

Ask yourself why you are doing this and how it will improve your life.

Have a work out calendar that shows when you are going to work out and

when you actually do.

2) Keep an exercise journal. Keep track of what you do, the improvements

you have made and most of all how you feel. As time goes on you will

notice how you can exercise longer, lift more weights and go through your

day with more ease.

3) Keep a food journal. This will help you learn what your weaknesses are

and what you should eat less or more of.

4) Maintain a regular work out schedule. By making it a habit you'll be

more likely to stick with it. Once you see a difference in your body you

won't need it to be a habit. You will want to keep exercising.

5) Take photos of yourself before you start exercising, after a few weeks,

and then after a few months. The pictures will show improvement and help

you to stay motivated.

6) Work out with a friend. By having someone to work out with you will

have to go or you'll feel guilty, plus you can learn new techniques

together. It can make working out more fun and you can push each other to

work out harder.

7) Have fun with your fitness. Variety in your workouts will keep it

interesting and help you to avoid a plateau or get bored.

8) Do something active even if you are unable to work out. Such as push

ups, jumping jacks, squats, lunges, stretching or crunches. Just take 15

minutes out of your day, it's better than nothing.

9) Get enough sleep each night. Being deprived of sleep will not help you

in any way shape or form.

10) Develop an "I can do it attitude." Believe in yourself and your

ability to succeed. Think positive.

On top of all of these great tips, never forget it is not how much you

weigh but how you feel. Be patient and with time you will feel and look

great.

Exercising and eating a balanced diet will make you feel better about

yourself. It can decrease stress levels and help you stay focused and

energized throughout your day.

"I exercise because it makes me feel good, gives me energy and makes me

feel better about myself," said Cindy Kester, a 22-year-old Cincinnati

resident. "Healthy living has become a way of life for me. I realize that

the long term benefits of regular exercise will help me stay healthier as

I get older."

Many of you can probably relate to the commonly heard reason of, "I work

out because my doctor says I need to lose weight."

Next time you hear an excuse come out of your mouth, stop yourself and

say, "What am I thinking?" There is always time to exercise; it all boils

down to the fact of whether or not you are willing to make time.

Next time you reach for that elevator button, take the stairs instead.

Talk a walk instead of watching television. The key is to try, so stop

making excuses and get on with a more active life.

No matter what your case is, exercise is an important part of living a

healthy and happy life. Change is just around the corner, so take control

of your life. The fate of your body and health is in your hands.

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