21-day fitness program
Our 21 Day Fitness Program is implemented at numerous Juvenile Justice locations throughout Florida. Research shows that it takes 21 days to create a habit, and this program is based on that premise.
Our program focuses on empowering juveniles to understand that they have options. The root of our model is building strong, young individuals by focusing on their physical, mental and spiritual well-being through group and individual support. Our objective is to become part of the community, so that we we can also assist youth in after school programs and partnering with local organizations for job creation proJects.
This model of prevention reaches youth beyond after school programs, academic efforts, and job opportunities. This model is the root of building strong young people by focusing on their physical, mental, and spiritual well-being, through group and individual support. Ambassadors who have successfully completed the program and other youth development professionals will deliver programs, both virtual and in person with the expectation that through partnerships and community engagement this model could reach young people all over the world.
Ongoing leadership and character development
Beyond our 21 Day Fitness program, we extend our model to keep young people engaged in our programs. These leadership and character development programs. offer opportunities and alternatives, providing a path for success.
Our main goal is to impact young people, before they enter the Juvenile Justice system. For those who have entered, we hope to foster an environment that strenthens their opportunities to do better in life.
We want to guide and help them find work opportunities, explore higher edfucaiton options and give back to their community.
Youth strenthening partnerships
We can not do this alone. We need partners who, like us, believe that ALL young people deserve a chance to succeed.
We look forward to working with the various Juvenile Justice facilities, Corporate partners, Youth Service organizations and other partners who are interested in making a positive impact in the lives of young people.
We have the ability to impact young people both in person and virtually. This opens the doors to serving young people at the local, national and international levels.
Body, mind & Soul
Fitness is at the core of our programs, but our goal is to empower young people by building their bodies, minds and souls.
Lack of motivation is single-handedly the biggest problem we all face in both starting and maintaining a healthier and fitter lifestyle. I mean, sure, we all want the results, and even wish there was some magic pill we could take to automatically get there without the effort. However, until such time that modern medicine (or magic fairies) come up with such a pill, we need motivation to achieve our health and fitness goals.
Many people I come across want to get fit but lack the motivation to get started. Then, there are those who start exercising with a lot of enthusiasm but lose motivation after only a few weeks. Heck, to be honest, there are days when I don’t feel like rolling out of bed early in the morning and would love to just hit that snooze button. The reality is, nobody is always in the mood to exercise….not even athletes and other people whose lives and careers depend on staying fit. The key to overcoming this is MOTIVATING yourself to exercise on days you don’t feel like it. Then, you’ll often find, that after “faking it till you make it,” so to speak, you’re so much happier that you chose to work out and eat healthy, than had you chosen otherwise.. So, whether you are newbie or a seasoned fitness enthusiast who has lost motivation, this next chapter will show you how to overcome this common hurdle. To be perfectly frank, skipping one workout is no big deal. But one, frequently and quickly turns to several. By making it a regular occurrence you’ll stall or totally undermine your important progress.
Keep the workouts consistent and train optimally. That’s right, showing up is not enough….you have to put effort in your workouts. And these tips can help you do that as well. It’s time to stop saying you’ll do it tomorrow, or Monday, or New Year, or I don’t feel like it today – and start exercising right now! Here are some ways to overcome lack of motivation to exercise.
We’ve all had the inner conversation to decide whether to exercise or not. And it’s usually something like this – “Let me go workout….but I’m tired….skipping one workout won’t make a big difference anyway…..I’ll do it tomorrow……by the way there’s this movie I’m supposed to watch…..” You could have put in a full workout in the time it took you to argue and negotiate with yourself.
Frustratingly, most times this monologue ends with the decision NOT to exercise. So you should this inner conversation. Instead make an abrupt decision to go exercise right away. Don’t overthink it – just do it (okay, kudos to Nike). The more you dwell on a decision the harder it will be to decide. And you’ll always end up choosing the lazy option.
Think about it – when the alarm clock rings and you start contemplating whether to get up or lie down for a few minutes…do you usually get up immediately? I don’t think so.
The next time you think about exercising, immediately get off the couch and start warming up.
This approach can also help you train maximally. For instance, if you feel like giving up before you complete the reps, instantly decide to finish the set – no matter what.
This can also be applied in other aspects of life. You can even try it tomorrow morning. When the alarm rings immediately get off the bed as if you’ve been invaded by aliens.
Music has been scientifically proven to boost low mood. If you feel beat up and depressed – listen to your favorite tunes. It might be just what you need to get in workout mode.
If you don’t have one, make a workout playlist which you can listen to before and during the workout. Frankly, most people (me included) consider music the best workout motivation.
But it might be weird to put on headphones if you have a workout partner or a trainer. In that case, listen to inspiring music before the workout.
You’ll notice I didn’t say slowly. We need to see some progress out of the gate. You never see marathon runners sprint at the start of a marathon. There’s good reason for that – they’d burn out and never make it to the finish line. They start slow and keep a steady pace. It’s the same thing with exercise. If you start with too much enthusiasm and intensity, you’ll be quickly burn out. Start training moderately and give the body time to adjust to exercise. Start with 30 minutes workouts, 3 times a week then advance the workouts as you get fitter.
Use a Routine
Other than keeping you motivated, a good workout plan will help you train all muscle groups and get the most out of your workouts. You have to know all the exercises for that workout before you start exercising, and you will by reviewing the options I give you in this book or online in my exercise videos. It’s also preferable you know the order of the exercises you want to do in advance. Don’t just download random workout plans online. One size fits all typically doesn’t exist. You need to customize your workout with guidance from this book in order to maximize your health and fitness returns.
Keep Track of Your Workouts
Having a routine is not enough. You have to track your workouts. Keep records of your workout and how you’re doing. What you’ll notice is, over time, you will get progressively better. At the beginning the improvements will be significant. After that, you might taper off for a while as your body finds a new stasis. However, over a period of time, measured in months and not years, you will find an incredible new you at the other end, one you never even imagined possible. It’s highly unlikely you’ll quit when see all the wonderful progress you’re making.
Establish A Rule
Set a rule that you’ll stick to no matter what. For me, I can only go for a maximum of 2 days without exercise. That’s it. Some routines might be longer or shorter than others, but I make sure to at least get in one half hour because that’s what’s necessary even just for maintenance. A body in motion stays in motion – that’s our motto. This guideline has helped me stay consistent for a long time. You can use mine or find another guidelines that works for you, to stay consistent. Whatever you decide, just make sure you’re exercising at least 3 times a week.