There is NO Substitute for Effort.

Did you exercise today? How about yesterday? What are you doing tomorrow? Do not confuse physical activity with exercise. The most important thing for your health and well being is to move your body. Yes, every little bit helps but exercise requires effort, planning and purpose. If you stop moving, you start dying.

                Your physical capability to accomplish a task diminishes in direct proportion to the frequency and intensity of effort applied to that task. If you used to be an avid tennis player, but stopped playing tennis 5 years ago, you have lost some or all of your ability to play tennis. If you used to walk 2 miles every day, but stopped your daily walking 3 years ago, guess what:  walking 2 blocks is going to be difficult.

If you exercise life is easier. If you do not exercise, life is harder. It is that simple. The list of health benefits from exercise keeps growing. Researchers at the University of Colorado found that small amounts of exercise can prevent memory loss. A study being conducted in Naperville, Illinois has every public school student running a mile before class. The school system now boasts the highest science and math test scores in the country. Apparently, exercise not only makes you fitter – it also makes you smarter.

This makes total sense. Everything in our bodies is connected to everything else. The health of the brain is directly tied to the health of the body. Countless research articles have proven the far reaching effects of exercise on health, longevity, cognitive functioning, disease prevention and happiness.

Maintaining and improving your quality of life is directly related to improving the quality of your exercise. Take a look at where you are right now. Now, look back 5 years and answer this question:  are you physically able to do everything you were able to do 5 years ago? Now, look ahead 5 years. Will you be physically able to do everything that you are able to do now? If the answer to either of these questions is ‘no,’ then a change is necessary to your exercise routine.

Roger Bannister was the first person to run a recorded sub 4-minute mile. This was in the early 1950s when people thought that feat was impossible. He said, “The man who can drive himself further once the effort gets painful is the man who will win.”

I do not think it is necessary for exercise to be painful, but I do think it has to be challenging. Heart rate and respiration rate must be elevated and muscles have to get tired in order to elicit the physiological changes that make us stronger, fitter, healthier, smarter, and younger.

A new study from the Harvard University School of Public Health says that even 150 minutes of moderate exercise per week can reduce the risk of heart disease by almost 15 percent. The study went on to say that the benefits of exercise increased as the amount of exercise increased:  300 minutes per week reduced their risk for heart disease by 20 percent and 750 minutes of moderate exercise made participants 25 percent less likely to suffer from heart disease.

Put the effort in and get the results out. Lift as much weight as you can. Move as fast as you can and do it again. Every day.

“It does not matter how slowly you go so long as you do not stop.” – Confucius

                Do you need more motivation? Call me at 401-228-7400 or email me at for a fitness consultation (an $87 value). I want to offer this consultation to you for free with no-obligations attached. Together, we will sit down and assess your current fitness level. We will discuss your obstacles, your lifestyle and your goals. I will then create a Fitness Action Plan designed specifically around your unique targets so you can get your best body. My passion is helping people lose the weight, tone their muscles and see them happier. Call me when you are ready to change your life!

I am also happy to announce That Gym Guy’s Push-ups for Charity Challenge. On November 5th, 2011 we will be holding a Push-Up Challenge to benefit the Wounded Warriors Project. This charity is doing amazing work for our wounded veterans.  For more information on how to be a sponsor or a participant, sign on to my website at I hope to see you there!

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