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Apr-18-2012 17:41printcomments

The Toughest Element in Fitness is Motivation

In reality, it doesn’t matter how much weight you can lift, how many supplements you take, six-pack or no six-pack, motivation affects us all and is the key element in every fitness program.


(GUELPH, Ontario) - If you are like most of us you have your hands full with life’s daily routine and frequently that routine does not include fitness! If that’s the case for you, trust me it’s not limited to you!

World and national records or not, like just about everyone else, I sometimes struggle with motivating myself to get to the gym 3 to 4 days a week and give 120%!

Training or exercise is time consuming, takes me away for other pleasures and it’s hard, but remember that’s why they call it exercise or fitness!

In reality, it doesn’t matter how much weight you can lift, how many supplements you take, six-pack or no six-pack, motivation affects us all and is the key element in every fitness program. It's one of the key factors that contribute to why such a large percentage of people do not exercise regularly!

While there are thousands of books written on motivation and self help, the first and most important step in fitness is start or don’t quit!

Sounds simple, but I know it isn't.

Whether you are just starting out or already exercising but need help with motivation, the following suggestions will help:

  • Set a goal – any project or plan without goal will be a struggle
  • Develop a plan to reach your goal – this is a must no matter what activity you enjoy
  • Start small – if you are just starting set realistic goals
  • Set interval goals and reward small short term accomplishments
  • Create rewards that are pleasurable and away from your exercise
  • Change routines and change often
  • Develop a competition with yourself or a partner and relate back to rewards
  • Chart progress so you can monitor and remember successes

If you are already exercising or have started:
  • Remember good days
  • Remember the feeling of success and your pleasure rewards
  • Focus on the big picture
  • Withdraw during your routine
  • Stay grounded but dream big
  • Join a team or league if you are motivated by others and in a team or league sport
  • Know what your urges are to quit and be aware of them
  • Continue to mix things up
  • Visualize your success
  • If you get lost with mixing it up - get a coach

Forget but expect bad days - remember no matter how poorly you perform or how bad your workout is do not quit it is not an option....... just walk away and think about a past success.

Most of all remember if it was easy everyone would do it!

Get up, get started and don’t give up!

If you’ve already started, find enjoyment and just keep pushing on!

To find more information on Walter Urban and his World and National records please visit:


Walter Urban’s unique story of motivation and inspiration is supported by a core message of team work – assembling a team, developing a project plan, implementing the plan and executing and adhering to the plan - accomplishing the goal of breaking a Guinness World Record.

The husband and father of three girls 12, 9 and 5 is a US Citizen living and working in Canada. A competitive powerlifter for over 15 years competing in the 75 kg 165 lbs. weight class, Walter was a member of the Canadian Masters Powerlifting Team 2005, 2006, 2009 and 2010, competing in World Championships in South Africa, Ostrava Czech Republic and Plzen Czech Republic. His best finish was 6th place at the 2010 World Championships in Plzen Czech Republic. Walter has been a dedicated member of GoodLife Fitness Club for over 15 years where he trains regularly.

The World Record was accomplished by developing the “total” athlete as part of the team - mental, physical, internal and external.

Friday September 17 2011: 53-year-old Walter Urban set a new Guinness World Record for the most amount of weight squat lifted in one hour – drug free - on LIVE! with Regis and Kelly. The former record was 125,065 lbs, set in 2009 by a 32-year-old man. Walter’s goal was to lift 126,000 lbs which was to be accomplished by completing 700 to 1000 squats in one hour or 11 to 17 squats per minute for 60 minutes. Not only did he meet his goal, but he surpassed it and lifted 127, 245 lbs! The Guinness World Record representative said that this weight was “equivalent to approximately 20 African Elephants.”

When asked by Regis what motivated Walter to do this, Urban’s reply was “to show that you can be healthy, fit and strong at any age…even into your 90’s. You can be strong without the use of performance enhancing drugs, and finally…he likes a challenge!”

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