Winning The Mental Battle of Physical Fitness and Obesity | Ogie Shaw | TEDxSpokane

Summary

This script addresses the critical role of exercise in preventing diseases like heart disease, cancer, and diabetes, linked to obesity. It highlights historical shifts from physical labor to sedentary lifestyles, leading to health crises. Discussing the failure of fitness tests among American youth and adults, the speaker emphasizes the need for consistent, resistance-based exercise routines. The talk also stresses the psychological battle in maintaining motivation for exercise and suggests practical tips for integrating fitness into daily life.

Takeaways

• 🏃 Exercise is crucial for preventing diseases like heart disease, cancer, and diabetes, all of which can be influenced by obesity.
• 🌾 Historically, people got more exercise due to physical labor on farms, but urbanization and mechanization led to a more sedentary lifestyle.
• 🚑 In the 1950s, the US military noticed a decline in the physical fitness of young recruits, indicating a broader public health issue.
• 🏫 Schools conducted fitness tests revealing that a majority of children failed to meet basic physical fitness standards.
• 🌍 Comparative tests showed that American children had a significantly higher failure rate in fitness tests compared to their European peers.
• 🏋️‍♂️ Despite efforts to promote exercise, a significant portion of the population still avoids it or exercises without significant improvement in fitness.
• 🧠 The speaker emphasizes that maintaining a fitness routine is more about mental discipline than physical ability, suggesting that psychological factors are key to adherence.
• 📅 Consistency is key in exercise routines; the speaker suggests working out every day for a short period rather than fewer days per week.
• ⏱ The optimal workout duration is suggested to be 20 minutes or less to maximize adherence and minimize the risk of injury.
• 💪 The importance of working against resistance in exercise is highlighted to ensure that the body continues to adapt and improve fitness levels.
• 📊 Measuring and tracking fitness progress is essential for motivation, with specific tests suggested for flexibility, cardiovascular endurance, and body fat percentage.

Q & A

What is the common factor among heart disease, cancer, and diabetes?

Obesity is the common factor among heart disease, cancer, and diabetes as mentioned in the script.

When was the first recorded heart attack in the United States?

The first recorded heart attack in the United States was in 1896.

What was the lifestyle like in 1896 that contributed to better physical health?

In 1896, people lived on farms and had to do physical work, which contributed to better physical health.

What was the issue noticed during the Korean War regarding the health of young soldiers?

During the Korean War, it was noticed that half the soldiers, averaging 19 years of age, had significant blockage of coronary arteries.

What was the outcome of the 1956 Eisenhower administration meeting in Washington DC?

The 1956 Eisenhower administration meeting in Washington DC led to the formation of the President's Council on physical fitness and sports.

What was the failure rate of American kids in the physical fitness test in the 1950s?

57.8% of American kids failed the physical fitness test in the 1950s.

What was the failure rate of European kids in the same physical fitness test?

Only 7% of European kids failed the same physical fitness test.

What is one of the reasons people avoid exercise according to the script?

One of the reasons people avoid exercise is due to lack of time.

What is the other common objection people have towards exercise?

The other common objection towards exercise is that people claim they are too lazy to do it.

What is the importance of working out every day according to the speaker?

The speaker emphasizes the importance of working out every day, first thing in the morning, for 20 minutes or less, and working against resistance to build fitness.

What is the 'overload principle' in exercise physiology?

The 'overload principle' in exercise physiology states that no benefit occurs in any exercise program until you get tired, and as you get more fit, the amount of work you have to do to get tired increases.

Outlines

00:00

🏋️‍♂️ The Decline of Physical Fitness

The speaker discusses the historical context of physical fitness, highlighting how lifestyle changes from farming to urban living and mechanization have contributed to a decrease in physical activity. The script mentions the first recorded heart attack in the U.S. in 1896 and how the lack of exercise was a contributing factor. It also addresses the Korean War era, where soldiers showed significant blockages in their coronary arteries at a young age. The Eisenhower administration's concern over the unfit state of American youth led to the creation of the President's Council on Physical Fitness and Sports. Despite efforts, the speaker notes that around 40% of the population avoids exercise, 50% exercises but remains unhealthy, and only about 10% maintains fitness. The University of Indiana's findings show that 57% of children between six and 17 years old are failing fitness tests, and there's an alarming rise in childhood obesity and early onset of diseases like diabetes. The speaker emphasizes the need for physical education in schools, which is being neglected due to budget cuts.

05:01

🧠 Overcoming Mental Barriers to Exercise

The speaker emphasizes the psychological aspects of exercise, stating that the lack of physical fitness is more about mental failures than physical ones. He mentions the common excuses for not exercising, such as lack of time and laziness, and how fitness leaders have failed to address these issues effectively. The speaker introduces Dr. Mark Anshel, who proposed a new fitness major in Applied Exercise Psychology, suggesting that exercise is more about mental attitude than physical ability. The speaker shares his experience in putting people on exercise programs and concludes that exercise must be made a habit and a part of one's lifestyle. He advises working out every day for 20 minutes or less, focusing on resistance training to avoid boredom, and following the overload principle to continually challenge the body.

10:01

📚 Exercise as Medicine

The speaker discusses the concept of exercise as a form of medicine, arguing that it can have a significant impact on health, rivaling the effects of prescribed medications. He points out that exercise can help prevent and treat various health issues, from common colds to cancer. The speaker stresses the importance of defining what fitness means to the individual, as generic fitness does not exist. He shares his experience in training different types of people, from professional athletes to plumbers, each requiring a unique approach to fitness. The speaker also discusses the difficulty in finding a universally accepted definition of fitness and how he developed his own to promote health. He suggests that people should measure their flexibility, cardiovascular endurance, and body fat to assess their fitness levels and recommends specific exercises and tests to do so.

15:03

📈 Measuring and Motivating Fitness

In this paragraph, the speaker focuses on the importance of measuring and rewarding fitness to maintain motivation. He explains that without a clear understanding and measurement of fitness, it's challenging to stay motivated. The speaker suggests that people should work out every day for 20 minutes or less, first thing in the morning, and against resistance. He provides motivational principles such as defining fitness, measuring it, and rewarding oneself for achieving fitness goals. The speaker also discusses the benefits of exercise for mental health and how it can be a powerful tool for improving overall well-being. He concludes by encouraging the audience to incorporate exercise into their daily routine and to use the principles of measurement and reward to stay committed to their fitness journey.

Keywords

💡Exercise

Exercise is defined as physical activity that is planned, structured, and repetitive, and aims to improve or maintain one or more components of physical fitness. In the video, exercise is emphasized as a crucial factor in preventing and managing diseases such as heart disease, cancer, and diabetes. The speaker points out that with the advent of machines and urban living, people have become less physically active, leading to various health issues.

💡Obesity

Obesity refers to a medical condition where excess body fat negatively affects a person's health. The video discusses obesity as a common factor in many diseases and highlights the historical shift from a physically active agrarian lifestyle to a more sedentary urban lifestyle, contributing to increased obesity rates.

💡Coronary Artery Disease

Coronary artery disease is a condition where the coronary arteries become narrowed or blocked, leading to reduced blood flow to the heart. The script mentions that by the Korean War, there was significant blockage in young soldiers' coronary arteries, indicating a serious health concern linked to physical fitness.

💡Physical Fitness

Physical fitness is a set of attributes that people have that relate to the ability to perform physical activities. The video script discusses the decline in physical fitness among youth, as evidenced by high failure rates in functional movement tests, and the subsequent establishment of the President's Council on physical fitness and sports.

💡Motivation

Motivation in the context of the video refers to the psychological drive or reasons to engage in exercise. The speaker addresses the common objection of lacking motivation as a barrier to exercise, suggesting that winning the 'mental battle' is key to sustaining an exercise routine.

💡Functional Movements

Functional movements are everyday activities that a person might need to do in their job or daily life, such as bending over to touch one's toes. The video script mentions fitness tests involving functional movements, which a significant percentage of students were failing, indicating a lack of physical preparedness.

💡Overload Principle

The overload principle in exercise physiology states that in order to achieve progress, a workout must be strenuous enough to cause muscle fatigue. The video emphasizes that no benefit occurs in an exercise program until one gets tired, and as fitness improves, the amount of work needed to achieve fatigue increases.

💡Cardiovascular Endurance

Cardiovascular endurance refers to the ability of the heart, blood vessels, and lungs to deliver oxygen to the muscles during prolonged aerobic exercise. The script includes a test for cardiovascular endurance, involving stepping up and down on a box for three minutes, to illustrate the importance of this aspect of fitness.

💡Body Fat Percentage

Body fat percentage is the proportion of an individual's body weight that is fat. The video discusses the importance of tracking body fat percentage as part of a fitness routine, using a skinfold caliper as a tool to measure subcutaneous body fat.

💡Flexibility

Flexibility is the ability to maximize the range of motion around a joint. The video script points out that poor flexibility can lead to back pain, a common ailment, and that stretching exercises can help alleviate this issue by strengthening abdominal muscles and stretching the lower back.

💡Lifestyle

Lifestyle in this context refers to the interests, opinions, behaviors, and behavioral orientations of an individual, group, or culture. The video script suggests that for exercise to be sustainable, it must become a habitual part of one's lifestyle, rather than a chore or occasional activity.

Highlights

Exercise is crucial in preventing heart disease, cancer, and diabetes, all of which can be affected by obesity.

The first recorded heart attack in the U.S. was in 1896, a time when physical labor was more common.

The shift to urban living and mechanized labor has contributed to a decrease in physical activity and an increase in obesity-related health issues.

By the Korean War, many young soldiers showed significant blockage of coronary arteries, indicating a decline in heart health.

In 1956, the Eisenhower administration held a meeting to address the difficulty of finding fit young men for military service.

Fitness tests in schools revealed that 57.8% of American kids failed to meet basic physical fitness standards.

When the same fitness tests were administered globally, American kids had the highest failure rate at 57%, compared to 7% in Europe.

The President's Council on Physical Fitness and Sports was established to address the physical fitness crisis in the U.S.

Despite efforts, 40% of Americans still avoid exercise, and 50% who exercise are still in poor shape.

A study by the University of Indiana found that 57% of kids aged 6 to 17 fail fitness tests, with fitness levels worse than 30 years ago.

There's an alarming trend of young children showing signs of heart disease and what was once 'adult-onset diabetes' now affecting kids as young as four.

Experts warn that the current generation may have a shorter life expectancy than their parents or grandparents, a first in U.S. history.

Oregon has the highest obesity rate west of the Rockies, and budget cuts are impacting physical education in schools.

A report by the Oregon Health Policy Commission suggests that addressing childhood obesity requires influencing the behaviors of adults as well.

Common objections to exercising include lack of time and lack of motivation, with many admitting they are too lazy to exercise.

Exercise should not be just for fun; it must meet physiological requirements for intensity, duration, and frequency.

No single activity works the entire body adequately; a total body workout must be designed to ensure all muscles are exercised.

Dr. Mark Anshel's concept of Applied Exercise Psychology suggests that the fitness problem is more mental than physical.

Winning the mental battle for five consecutive years can lead to a sustainable exercise routine.

Exercise should be made a habit and a lifestyle, rather than a chore or a temporary commitment.

Working out every day is easier than working out three days a week, as it reduces the number of decisions about when to exercise.

Morning workouts are more likely to be completed and should be limited to 20 minutes or less to avoid injury and maintain consistency.

The overload principle in exercise physiology states that no benefit occurs until you get tired, requiring an increase in workload as fitness improves.

Diets are not effective for long-term weight management; focus on nutrition for health, not weight loss.

Defining and measuring fitness is crucial for motivation, with specific goals and regular assessments keeping individuals on track.

Rewarding physical fitness, whether through recognition or personal satisfaction, is a powerful motivator for maintaining an exercise routine.

Transcripts

[Applause]

is exercise

important heart disease cancer

diabetes one of the things they all have

in common is they can be affected by

obesity the first recorded heart attack

in this country was in

1896 in 1896 in this country you had to

get exercise they go to the bathroom

everybody lived on

farms well we got smart we started

building machines to help us get our

work done we moved to the cities and

started pushing buttons for a living and

pushing the wrong button could really

create a lot of stress and we started

noticing that people starting to die

from clogging the arteries by the Korean

War half the soldiers averaging 19 years

of age killed during that war showed

significant blockage of coronary

arteries 1956 the eisenhart

administration had a big meeting in

Washington DC the military was noticing

something funny starting to happen it

was becoming increasingly difficult to

find Young American men who could pass

the induction physicals for the military

they wanted to figure out who to blame

what's the problem they looked into the

public schools and some researchers had

done Fitness tests involving the uh

ability of our students at the high

school and Junior High School level to

perform what they call functional

movements just everyday things you might

have to do on your job in your lives

like uh you know can you bend over and

you touch your toes you know at 16 years

of age you should be able to put your

toes in your

mouth we thought that was the dumbest

idea anybody ever came up with to test

kids for physical fitness because we

thought that kids are fit just because

they're young 57.8% of our kids fail

that test we said that can't be right if

that's true we have the most unfit kids

in the world and folks that's just not

possible so they decided take the test

to the kids and give it to kids in

Europe 7%

fail ah they shop that test all over the

world could not find another group of

kids on the planet that had anywhere

close to a 7% failure rate on that test

a 57% failure rate on that

test he came back and started what

eventually became the president's

Council on physical fitness and sports

after over 40 years now everywhere you

turn somebody's been trying to put you

and your kids on exercise programs and

then we got another bright idea why

don't we check to see how fit we become

40% of us are still enthusiastically

avoiding

exercise 50% are exercising and still in

lousy shape about 10% are keeping

fit University of Indiana measured the

fitness level of 4 million kids between

six and 17 years of age and found in the

middle of all this hoopla about

exercise 57% of our kids are still

failing Fitness tests and fitness

leaders say they're worse now than they

were 30 years ago

we're finding 14 to 19 old kids with 40%

block at the coronary arteries what used

to be called adult onset diabetes is now

showing up in kids between four and 10

years of age they say we're raising the

first generation that will have a

shorter life expectancy than either

their parents or grandparents it has

never before happened in our history the

state of Oregon has the highest rate of

obesity of any state west of Rockies our

public schools are being gutted because

of budget cuts and the first thing we

always cut is physical education

they formed an Oregon Health policy

commission to tell us how to solve this

problem they published a 65-page report

which basically said we don't

know but they said

this children's behaviors are

substantially affected by the

influential adults in their lives

parents grandparents and teachers

efforts to address childhood obesity in

Oregon will not be successful unless

they also include interventions that

influence the healthy eating and

physical activity behaviors of adults as

well as children now they warded this

message down a bit in their final draft

but the idea was

out how many of you get all the exercise

you

need and if not why

not well the two most common objections

are what do you think it is number one I

don't have time every time we've asked I

don't have time number two and this

surprised me how often they stay and how

boldly they stated was I'm too lazy to

do it even when I do have

time or the way the way one guy in South

Carolina said it I swear after college

I'd never sweat

again let's just call it lack of

motivation but every time we in the

medical and fitness field had been bold

enough to ask why don't you do it you've

been incredibly honest and you've been

incredibly consistent you said two

things over and over and over and over

again I don't have time and I don't know

how to stay motivated to exercise and

you would think all medical and fitness

leaders who cared would have scheduled a

National Convention somewhere got into a

big room and said let's just solve these

two problems it has never happened as

Fitness leaders we're not trained to

deal with I don't have time and I don't

know how to stay motivated to exercise I

almost changed my major at the

University of North Carolina when I

heard some guy from California say

exercise to my wife is to take a bath

pull the plug and fight the current

what they teach us to say is yeah got to

make exercise fun you ever heard that

it's all over the place make it fun make

it folks over the past 39 years I put

over 10,000 Americans on exercise

programs and I'm here to tell you I've

learned a lot about exercise one of the

things I've learned is if what you're

doing for exercise is fun I guarantee

you you're not doing it right

there are physiological requirements

that must be met in order to benefit

from your exercise program whether you

like it or not the intensity the

duration the frequency of your exercise

are all more important than whether or

not it's fun you must work every muscle

in the body the cardiovascular system

flexibility muscle balance muscle

strength and there's no single activity

or exercise that we know of that

adequately Works your total body if you

don't sit down and design a total body

workout it isn't going to happen

so how do you solve this

problem well I got to meet Dr Mark

anchel Dr Mark anchel has a dual

professorship at Middle Tennessee State

University in

Murphysboro a dual professorship in the

department of psychology and Health and

Human

Performance he wrote an article

conceptualizing a new fitness major he

was going to call Applied exercise

psychology which would have been what I

majored in had it existed when I was in

school

but basically what he had done is wrote

an article to the uh Journal of the

board of uh sports psychology explaining

what he saw was justification for this

new fitness major and explaining the

problems he saw in physical fitness and

it almost exactly mirrored what I've

been speaking on for over 30 years to

the point where I wanted to meet this

guy so I flew back to to Nashville drove

down to Murphy's buror looked him up in

his office went up to him gave him a

great big bear hug and said you're my

hero and he called for security

and

uh no it no that didn't happen

but but I explained him what I was doing

and and and he was so appreciative of

that and and uh has a new book out and

promised to send me a new copy which I

haven't gotten yet um but uh but what he

basically said is this this Fitness

problem is more about our mental

failures than our physical

failures it's more about your head your

attitude than it is about your body he

said you just can't decide to exercise

and have it sustain you for the rest of

your life so your brain's going to fight

you you say I'm going to start an

exercise program your brain says what

are you

doing haven't we been down this

road look at

you look at your

dog but he says you have to win the

mental battle and it's tough one guy

said he got in his car decid to go to

the health club he got down to the

intersection the light turned red he

said that's a sign turned around and

went back home

but if you can win the mental battle for

five consecutive years you will never go

back to your previously sary lifestyle

but you got to keep it

up how do you win the psychological

battle associated with getting ourselves

to

exercise

well make it just that a lifestyle it

becom has to become a

habit now we know that rather than

working out every day excuse me seven

day three days a week the way we've been

taught working out seven days a week or

according to American College of sports

medicine work out most days or every day

I said thank you I've been saying that

for over 30 years see it's easier to

work out every day than it is to work

out three days a week three days a week

gives you too many

decisions Monday Wednesday Friday

Tuesday Thursday Saturday can I skip

today and double up

tomorrow folks if you're negotiating

about where the to work out it's

over do you work out first thing in the

morning you have a 300% greater chance

of getting it done than at any other

time of day because you have more

control over your schedule first day in

the morning than any other time of

day try to confine your workout time to

20 minutes or less the more time you

spend exercising the less likely you are

to do it and the more likely you are to

get injured will keep you from doing it

anyway and then work against resistance

if you work against resistance you get

tired faster now the most important rule

in exercise physiology is called the

overload principle it says no benefit

occurs in any exercise program until you

get tired the problem is as you get more

fit what happens to the amount of work

you have to do to get

tired it goes up in the public schools

they did studies on high school boys and

ask them to do as many push-ups as they

could every day until they get got tired

do that every day for a year the boys

who could do five push-ups on the first

day after year we're doing between 100

and 120 to get to the same level of

fatigue that five got them on the first

day we're talking Major League boredom

even if you do have time so then we said

we'll just go on a diet well folks the

quickest way I know to get an American

fat is to go on a

diet don't ever diet another day the

rest of your

life eat for nutrition never eat for

weight loss and never make any change in

the way you eat that you're not willing

to make permanent now there's a lot more

I want to talk about nutrition but for

lack of time let's just concentrate on

on physical fitness

today so s days a week first thing in

the morning plan to spend about 20

minutes or less and then work against

resistance so that as you become more

fit you don't spend more time you work

against more

resistance so how do you do that well I

was speaking to the university rotary

club in

Seattle and one of the members came up

when I was done and said I'm one of the

editors for prce Hall publishing we're

the largest publishing company in

America we have a waiting list of people

that want to write books on exercise

nobody is telling us how to stay

motivated and what you told us here

today makes more sense than anything

I've heard anywhere in the country we do

a book for my company on fitness

motivation and I said sure that was 30

years ago and I haven't gotten motivated

to do it

yet but what I said was this the problem

with Fitness is we don't know what

Fitness is and the reason we don't know

what Fitness is is because there's no

such thing as generic Fitness Fitness is

activity specific until you define what

you're trying to get fit for the term

has no meaning I've trained Portland

Trailblazers and I've trained Seattle

Seahawks I've trained real estate agents

and I've trained plumbers totally

different approach to Fitness depending

on what I'm trying to get done in that

fitness

program so what is the most universal

appeal I can make for physical fitness

and I came down with this health

exercise being called the best medicine

in America today outperforming almost

every prescribed medication in the

country in terms of its overall impact

on our health everything from coals and

flu to cancer is being impacted by

exercise but you can't just pay lip

service to the idea you actually have to

do

it so how much Fitness do we need in

order to be healthy I said no problem

I'll go to The Experts I went to the

medical school library in Portland to

look up how fit you have to be to stay

healthy and for the most part could find

virtually nothing written on the subject

some information on aerobic exercise but

other than that there was nothing there

so I went and talked with

physiologist that I had known and and

read about and asked them their in

definition about physical fitness and

there are already tests and Norms that

had been established for the components

that could make up Total Physical

Fitness but nobody ever packaged it and

said this is the level of Fitness he

wanted to have so that's exactly what I

did I put together what I contended was

a level of Fitness sufficient to stay

healthy and for 14 years took my

definition around the medical societies

and College physiology departments

trying to get somebody to disagree with

me and to date have not found one

disagreement on one item on my test so I

turned it into a business that's still

going now in in uh in Beav in

Oregon and then I wanted to get it even

out farther to the general public so I

got on the speaker sech and start

teaching the general public how to

measure their own physical

fitness that be will be sufficient to

impact your health both physical and

mental health by the

way and the test which you'll believe

will have a copy of later says this

here's your test that you can do at home

I want you to be flexible enough to sit

on the floor with your legs straight and

reach your fingertips at least 5 Ines

past your toes most men can't touch

their toes some of you haven't seen them

in 5

years why is flexibility that big a deal

because one of the leading causes of not

showing up for work in America is my

back hurts 85% of the back pain in

America today is being traced to people

with tight back muscles caused by weak

stomach muscles because you sit so

much when the stomach muscles go on

vacation the back muscles have to work

overtime they tighten up you been over

to pick up a pencil and you all work for

6

weeks strengthen your abdominal muscles

and stretch your lower back in 85% of an

80 to 100 billion doll problem will

either lessen or go away completely but

none of you can strengthen your

abdominal muscles by taking Don's

pills you have to

exercise I want you to have enough

cardio vas endurance to be able to step

up and down on a 16 and a qu inch box

chair or stool or an 8 in stare for

three consecutive minutes take the Pulse

for 15 seconds and multiply the Beats by

four if your pulse is higher than 144

beats a minute for men or 156 beats a

minute 156 beats a minute for women on a

16 and a qu inch step you just fail the

test and 75% of the people in this room

if you're typical will fail that test a

lot of you Runners don't have good

cardiovascular fitness but nobody's been

explain that to you that test will and

it's not my test I didn't make it up

it's out there being used by the

research community and then finally keep

track of your body fat one lady started

a 15 m a week jogging program with

lightweight training hoping to lose

weight she gain 8 lbs but drop Six dress

sizes because muscle is heavier than fat

and takes up less space this is a

skinfold caliber I've been taking it

everywhere I go every time I speak for

over 30 years it measures subcutaneous

body fat half the fat in your body is

stored directly beneath the skin I can

pinch the thickness of your skin and the

upper back and the thigh for men upper

arm and the waistline for women I can

fairly accurately tell you how much body

fat you have women shouldn't carry more

than 20% men no more than 15% if you're

carrying more than that you tend to be

more prone to everything from Co and flu

to cancer and by the way for you

researchers this is Sloan's formula that

I'm using for estimating body fat and

I'll be happy to stay around at the end

of the day and do body fat percentages

for anybody who wants to have that done

it's the quickest way I know to clear

the

room and if you don't have a skinfold

caliber keep track of your body shape if

you're losing inches but you're not

losing pounds what are you losing fat

and that's a good thing so keep track of

your shape for men you should at least

drop your keep track of your waistline

if you're dropping body fat you almost

always are dropping the waistline

measurement for men it's excuse me for

women it's the hip measurement keep

track of your hip measurement I found if

you're dropping body fat you almost

always are dropping the hip measurement

so your body's giving you the

information you need to motivate you but

you have to know how to read your body

this is stuff we should have taught you

back in grade school and we didn't a

major price for it as a nation and

finally don't forget to fit exercise

into your busy schedule three basic

things you want to

remember with doing that number

one I want you to work out every

day I want you to work out first thing

in the

morning every day first thing in the

morning 20 minutes or less and then work

against resistance but here are the

motivational principles that I want say

I want you

to um Define what Fitness

is until you gain agreement about what

you're trying to do

you're in deep

trouble two then I want you to measure

Fitness measuring Fitness is a way of

identifying what the need is focusing on

the need is the thing that motivates you

to do it and take it

seriously and three I want you to reward

physical

fitness isn't that important to get

recognition for doing it I found one of

the most effective reward tools I've

ever found for physical fitness is the

belief that you're intrinsically doing

something that will impact your health

it is the most powerful reason for

exercise but beyond

that here's what comes in number two

little sticker stars and paper

certificates some of the top Executives

in the state of Oregon I've had

rearranging our schedule to get their

next Dicker

star this stuff works okay so Define

Fitness measure Fitness and reward

Fitness thank you