Pam Rockenfeller


Reward Yourself!

We all know how important it is to drink our water, eat nutritious food, exercise, and stay positive about things in life, but how many times do we just glance over our successes and just focus on what we DIDN’T do?  I suggest that you set up a daily reward system.  For example, I have been known to buy those shiny star stickers in the various colors so I could put them in my calendar for every day that I did something right.  My star color code reward system looks like this:

  1. red star – exercised that day
  2. green star – ate on plan that day
  3. blue star – drank enough water that day
  4. gold star – thought about myself in a positive light (this one is actually the hardest one of all!)

If you are having challenges in other areas such as drinking wine or beer, you could have the silver star represent a successful day without alcohol or any other vice.

When you start to feel like you are not making progress, go take a look at your calendar full of stars… you ARE making changes one step at a time an it WILL add up and make a difference in the end!


Discouraged? Pass the Test!

The other day I was starting to feel discouraged about not seeing results… and then I remembered some advice I was giving someone else who was frustrated that they weren’t seeing results. I thought, I need to listen to my own advice! LOL One thing I have noticed as my body transitions, it’s almost like it has a mind of its own and keeps on holding out and holding out on making changes… it’s like it is putting you through a test to see how seriously you want these changes. Finally, after waiting an additional 2 weeks from when you THOUGHT you would see progress, it finally succumbs and BAM! fat is melting like crazy from that point forward (well until the next plateau.) So ask yourself this, “Will you pass the test?” Put your head down, focus, grind it out day after day feeling proud of the work you put in and don’t concern yourself with results for the time being. They WILL come when you prove to your body that you are serious and aren’t going to quit!


Did you ever think about this? Every day, every moment in time, you have a choice. You have a choice to make a difference and sculpt your physique, you have a choice to feed the cells in your body with the nutrients they need to operate to their full potential, you have a choice to give your body the “shower on the inside” by drinking your water, you have a choice to challenge those muscles to be more than they are, do more than they normally do. It’s amazing to me that WE have the choice to build and sculpt our physique everyday. What choice are you making?


Motivation is spurred on by action. Even if you don’t feel motivated enough to get a tough workout in, just by showing up at the gym and doing SOMETHING, most times you end up igniting that spark and having a fantastic training session! So get on your feet, get up and make it happen!

© 2023 Pam Rockenfeller

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