1)  COURAGE - so many people want to get fit, however, they are afraid to go out and try something new and come up with excuses why they can’t.  If you haven’t tried it, you really don’t know if you can, and you may greatly be cheating yourself for not trying.  



2.)  The “WHY” - clear outcome you want to achieve, by what date, and most importantly, why you are doing this.  The people that achieve anything meaningful are always driven by their WHY.  The single biggest downfall for most people -  not spending time on being clear of their “why”, and when it is convenient today to workout, they don’t because they are not feeling motivated.  


3.)  MINDFULNESS - Your are not there, yes your body is there, but where is your focus?  Staying mindful of what you are doing goes beyond simply doing it to stay safe.  Being mindful enhances every aspect of your workout time.  Being fully engaged in what you are doing is not only a good idea, it’s essential to producing, at the very least, “good” results.


4.  INTENSITY - Now that you are mindful and engaged in what you are doing, you need to try harder.  It’s like anything else in life, to get new results you have to put in twice as much effort.  Counting is key  - If you could do 10 perfect squats in 1 minute, awesome, in the next set do 11 in one minute. Even the slightest increase is gaining intensity.  If running faster is what you want, it’s going to require you to pick up your pace!


5.  COMPETITION - it’s not about you going to try to beat anyone, it’s not even about you competing with yourself.  It is about you measuring what you are doing, and cheering yourself on to do more than you’ve ever done before.  I’ve seen so many people hurting themselves because they were trying to beat someone else.  Instead of listening to their body they were focused on someone else, it’s just stupid.  Have courage to strive to do more than you’ve ever done before, be mindful of your body and do what is right for you, and use intensity to push yourself safely to do something you haven’t done before.  1 rep more than last week, 1 second faster, lift 1 more pound than last week.

6.  COMPOUNDING -  now that you are doing more than last week, with consistency of doing that each week, the results will begin to compound and you will begin to see measurable results.