Let's face it, some days you just don't feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days. 1. To Prevent Disease Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time. 2. To Look Great Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise. 3. To Lose Weight and Keep It Off Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer. 4. To Have More Energy Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful. 5. To Sleep Better Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night. 6. To Age Slower Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation. 7. To Relieve Back Pain In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance. 8. To Ease Depression Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise. 9. To Reduce Aches and Pains By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain. 10. To Stay Mentally Sharp Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain." 11. To Enjoy Your Lifestyle Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life. 12. To Reduce Sick Days People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections. 13. To Boost Confidence Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Your mindset plays a big role when it comes to getting and staying fit.

In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.

If you have the goal of changing your body for the better by dropping a few kilos and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning people skip in their quest for an improved, sexier body.

Our experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…

1) Positive Mindset Habit #1: Stop Beating Yourself Up

Most of us compare where we are today with where we ultimately want to be.

If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?

With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.

With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.

To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.

2) Positive Mindset Habit #2: Do not EVER consider what others think of You

My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.

This small mental shift makes a huge difference when it comes to getting results.

Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.

3) Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself

Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.

On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.

Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.

Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

Let’s get you into the best shape of your life!

Screw motivation, what you need is discipline! When it comes to your health and fitness journey there are two basic ways to knuckle down and get the hard work done. The first choice is to use motivation as your 'why'. The second choice (and the correct choice) is to cultivate discipline. But why is there a difference and why can't we use motivation as our drive? What's the difference and why does it affect me?

When we are motivated to do something we are fueling off an impulse of a mental or emotional state. These can be fleeting, and when our motivation disappears it can be hard to find it again. When we are disciplined to do something, we are fueling off routine - off something that we have programmed into our day to day mental state.

It's just like 'practice makes perfect'- if we want something bad enough, the time and the dedication needs to be put in place and this requires discipline.

Motivation is a wonderful thing, but we cannot depend on it. Especially if our motivation is driven by an outward force, either someone else as a role model, or an event coming up, or perhaps even pressure from someone else to be motivated. However, you can use a burst of motivation to begin your journey to self discipline.

Discipline to not press snooze when the alarm goes off.

Discipline to stay till the end of your workout.

Discipline to stick to your fresh and clean diet.

Discipline to have your water intake for the day.

Whatever it may be...find your DISCIPLINE, let this be your MOTIVATOR.