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The Bullhorn, Issue #051 -- Monthly Motivator for July 2010
July 15, 2010

Just the right push to succeed!

Kebba’s Motivating Story

I first met Kebba when he was a custodial worker working in our office building (before picture - left). I was taken by his great attitude and contagious smile, as were most of the people that have met and talked with Kebba. I also learned of us his inability to read, and many of us took this challenge on in attempts to tutor and help him. He learned quickly and has overcome some amazing hurdles to get where he is.

Over the next few years, Kebba made many friends in our office and even personally adapted a healthier lifestyle, losing over 100 pounds by joining us in the gym at lunch! As he lost weight, his work ethic and energy levels seem to increase by the day. This fact attracted the attention of management and he was hired into a staff clerical position. He even started running and recently completed the 10-mile Broad Street Run in Philadelphia!

Kebba’s life and the way he lives are an absolute inspiration to everyone around him. What’s most amazing about Kebba’s story is the momentum he’s created and how his positive attitude and healthy lifestyle have influenced all aspects of his life.

He didn’t lose 100 pounds overnight…it took several months. He stopped the daily soda habit and started preparing his own lunch and dinners instead of eating fast foods. He also started a daily habit of going to the gym which became a great exercise routine as well as a nice social outlet. Kebba gradually instituted a routine of good habits and it’s revitalized his life!

Kebba is now pursuing a career goal of becoming a model and has been selected to be on the show, Reel Time Models. What’s funny is that everyone knows he’ll succeed in whatever he tries, because he’s got this amazing “can do…never quit” attitude. Apparently, he progresses in this show based on viewer votes…if you have a moment, read his story on-line and send him your vote…he’s the real deal…a fitness and life success story…Go Kebba!!

Time Out

Summer is the season of barbeques, vacations, and outdoor family fun. It can be very hard to maintain good habits during the summer and it’s easy to see why. But who says that we have to be perfect?

The key to making a long-term fitness plan actually work is making it something that you can sustain. A plan that avoids all the foods you love and makes you miss the miss fun gatherings is a plan destined to fail.

A good health and fitness plan allows for some time outs. Take a day in the weekend for a BBQ here and there or a week vacation from your exercise routine while you enjoy time with the family. Time off can be just as healthy as exercise time. Your body needs recovery time to rebuild and get stronger. The power of an exercise routine is that healthy eating and exercise are the norm. Let’s say, for example, that 6 days a week you follow your eating plan and that 7th day of the week is a let-your-hair-down family picnic…go for it! You’ll probably find yourself savoring 1 or 2 brownies instead of 4 or 5. Your splurge outing doesn’t need to be a gorge-fest to be a treat.

The same principal holds true with exercise. Taking a week off from exercise won’t have a negative impact, assuming that you’ve got some momentum and months of exercise under your belt. Being a few weeks into a routine, it may be better to take a few days off rather than a week or more…you don’t want to halt the habits before they take root!

Mr. Kwon Did It!

Yijoo Kwon Finish - NYC

As a follow-up to last month’s article on the Amazing Mr. Kwon…he finished3100 miles in 95 days!

I had the honor and pleasure to join him for approximately 31 miles in rural Pennsylvania. Here’s the story of my run with Mr. Kwon.

Exercise of the Month:
Take a Hike!

For many of us, it’s summer! And where better to beat the heat than nice shaded wooded paths through the great outdoors! You don’t have to go to a national park to get the full-hiking benefit…you can walk around a tree-lined neighborhood, go to a local park, or look at a map for the closest wildlife preserve, protected forest, or other open area. It may surprise you how many trails are near you when you start to look. Even major urban areas have some beautiful parks with some really well-maintained trails. Hiking is a great exercise that burns approximately 100 calories per mile (like running), and possibly even more depending on the hills and terrain. It’s fun taking a stroll through nature, and it’s a great overall exercise for the mind, body, and soul…fit it in where you can!

Sound Off!

If you have any feedback (positive or negative), success stories to share, or suggestions for future articles, please feel free to drop us a line. We’d love to hear from you and we take all feedback, suggestions...and yes, even criticism very seriously. We’ll use this information to improve our newsletter and The Fitness Motivator site to help you and others like you attain your fitness goals.

Encouragement to Succeed!

P.S. - Please feel free to forward this to a friend!

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