4444 30/45/60 Challenge! Each exercise is 30 seconds, 45 seconds or 60 seconds. Repeat the round and then move on to the next series. A 30s bicycle crunches 45s ball taps 60s X-Plank x 2 rounds C 30s jack rabbits 45s plank + wide knee tuck 60s reverse bridge on single leg x 2 rounds B 30s russian twists 45s simulated jump rope 60s separated sit ups x 2 rounds D 30s grasshoppers 45s renegades 60s in & outs x 2 rounds CONTINUED FROM PAGE 43 just trying to get something going. Maybe that’s a walk/jog in the evening or spinning in a class. If it is simple you can determine how long you’ll be able to perform these easy acts; a 10 minute jog, spinning class once or twice a week or calisthenics for 100 reps. Either way, in spite of not liking it, if you’re serious the easiness perk will outweigh the nonmotivation factor. Conversely, if you really enjoy something, naturally it’s easier to continue it for a set amount of time. 2. Determine your ������������������������������������������������ �������������������������� The number of workout days has to makes sense to you and your current �������������������������������������������������������������������� days if you don’t even have a time you can always train every day of the week or you’re a beginner. Whatever works, its always a good idea to train on a Saturday or Sunday. The weekends have either the most energetic classes or the most simplistic, usually Saturday and Sunday respectively. These put ������������������������������������������������������������������������������ training (since I believe you should never miss a Monday workout) and psychologically will make you feel like you’re handing in extra credit points to your internal motivation professor. You’ll feel like you’re getting ahead with your goals and making progress towards them. It’s an ingredient I always prescribed to new business professional clients. 3. Commit to a form of training investment If you haven’t committed to anything that will keep you on track, you haven’t tried everything and there is still room for improvement, if you’re serious. A training investment is anything that forces you to have “skin in the game,” you’ve departed with cash, you have sworn off eating or drinking certain items, there is a reward to completing your task but a (slight) consequence if you don’t. For instance, hiring a personal trainer/coach, paying extra for a specialty class at a gym, buying a �������������� ���������������� �������������������� ������ ������������������ that is meant to overcome the “I’m busy” obstacle. Examples of the last would be a nutrition eBook on eating on the go or purchasing a �������� ������������ �������� �������� �������������� ������������ slogan of “Fitness anywhere.” And when you do, it comes with a database and a program for you to train so you don’t have to think. That’s something we all like. ������������������������������������������������ minimalist It’s easier to list these so… • Follow or create a workout regimen that lasts no more than 30 minutes per workout; do it and then get the hell outta there no matter what • Always have a post training meal or snack, no matter what • Plan out your restaurants based on where your travel is, ���������������������������������������������������������� • Order single meats, your sides cooked without butter and oil, water to drink • Sit alone at a table, booth if possible, so you don’t have to converse with anyone and you won’t be tempted by the alcohol behind the bar • SLEEP; at least 7.5 hours especially on the road ������������������������������ ���������������������������������������� ������������������������������������������������ ������������������������������������������ �������� So I don’t know about you, but anytime I’ve watch a gym motivation short on YouTube, it makes me want to train even harder, or gets me back into a get-it-done mentality. It is one of the simplest, most effective things you can do for your goals if you’re struggling with discipline. Its helps remind you why you started and why you are doing what you’re doing. Just go to the webs, type in “Gym Motivation” and an endless amount of videos will pop up. I guarantee you that one of them will hit home and you’ll �������������������� ������ ������������������������ ���������� �������������� fervor. And as always, I must leave you with a short workout for to try, since I know it’s the only reason you even open up this page (insert laughing and sunglasses emoji) I’m out! - Coach �������� �������� �������� ���������� ���������������� ������ YouTube. Just type in “Fit with Forbes Episode”:
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