7 REALLY GOOD Reasons to Exercise

Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

Reason #1: Lose Unwanted Fat 

The BEST side effect of exercise is, of course, loss of fat. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: Less Pain In Your Body

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Muscle

More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: Stay and Feel Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  1. Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  2. Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified Coach. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

-Be Great

Coach Bogey Valdez


Not Everyone Should Read This.

Only the HIGHLY MOTIVATED should read this.

When I have a goal, I become obsessed over that goal.

What does Obsessed mean to Bogey?

It not only means I think about it constantly, but I find a way to reverse engineer it and only focus on information and actions that are relative to said goal. 📑

Where am I currently? Where do I want to be? And what is in between? Now fill the gap. 📈

I then seek knowledge or information. Maybe from books📕, the internet, 💻or by finding a person that has done it.

I then block out all people who do not support me. (I do this quarterly with my “friends”) 

I then take Massive and Obsessive action. 💪🏼🏋🏼‍♀️💪🏼🏋🏼‍♀️💪🏼

I don’t watch tv. I don’t listen to the radio. I don’t read anything unless it is a book made for self improvement. I don’t take a day off. I don’t talk about the past. I don’t go to the movies. I don’t watch The Game. I don’t consume any sort of information that is not helpful towards my goal.

Why? Because my goal is more important than anything I just listed.

You Do Not have to take these measures that I just described if you are truly happy with where you’re at.

But if you’re not happy with something….and you’re not taking Obsessive Massive action to find what makes you happy, you will Never reach that goal. 


However if you make your Goals and Dreams YOUR priority, and take Massive Obsessive action….you will get there so much faster than you thought it should take.

I will leave you with one of my favorite quotes from Les Brown:

“The graveyard is the richest place on earth, because it is here that you will find all the hopes and dreams that were never fulfilled, the books that were never written, the songs that were never sung, the inventions that were never shared, the cures that were never discovered, all because someone was too afraid to take that first step, keep with the problem, or determined to carry our their dream.” 🙏🏻🙏🏻

Be Great Today. And let’s change the World💪🏼😎

Don’t Let Them Stop You!

Getting haters and Naysayers are part of the process to success.

It’s not just the Haters.

The Naysayers are those close to us.


Don’t let them hold you down just because they gave up in their goals.

 A Naysayer will say things like:
“Oh I couldn’t do that”
“That won’t work because…
“I used to be in shape, but…”
“You shouldn’t do that because…”

They are complainers.

And a complainer can pull you down faster than a Hater.

Stay on track and believe in your process. This is your Life!

Never speak of why things can’t be done. 🤐

Talk about HOW you’re gonna Get Shit Done❗️

Stay Motivated
-Bogey Valdez

No Time To Workout?

In order to get the fitness Goals we all aspire for, we must be relentless and obsessed with that goal.

Below are some Motivators who wake up early each day in order to get their workout.

When you workout in the morning you will feel good all day. And when you feel good, you perform well!

Stay Motivated My Friends

-Bogey Valdez

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results – without wasting time, energy and effort on mistakes.

Stay Motivated My Friends!

-Bogey Valdez