Behavior change needs to be paced. It must be broken down into small, manageable pieces. It doesn't deal well in time schedules, but has to be completed at a rate that is only somewhat uncomfortable. If it is too arduous, the effort to change fails and you revert. Remember that you must be patient. The sucky part about pacing yourself is that you don't get the visual results fast, so you need to learn to accept that the healthy, high-performance and hot body comes slowly, or it doesn't come at all.

Dr. Kirschenbaum’s skepticism is well-founded. I found information that referenced the results from the 2002 Body-for-LIFE contest that revealed that of the 750,000 people who requested the BFL Challenge kits, only five percent even finished the 12-week program.² And of those five percent, only the very best ever got their before and after photos profiled. I believe that qualifies for the disclaimer of “Results not typical.” I don’t wish to single out Phillips, because many authors promise fast results. I’m not promising anything; I’m trying to increase your likelihood of success over the long term by providing realistic advice.

Being motivated to diet and exercise is a process. As I mentioned before, you quite likely suck at it now and will not become an expert overnight. You need to train yourself to be motivated and must expect this training to take time. You will get better at it, if you are motivated enough to learn how to be motivated. Make sense?

Hopefully you can be motivated enough to make it through the next section, which is pretty academic. Don’t freak. I’ll try to insert real-life applications as much as possible. What follows is a combination of exercise and health psychology (health refers to things like diet, smoking cessation, alcohol intake etc.). However, for the initial stage I will keep things exercised focused because I think you should wait before making much in the way of dietary changes. Research purports that it is easier to start a good habit (exercise) than quit a bad one (overeating on junk food). Studies show that once you develop your exercise-specific willpower you will then be more capable of tackling dietary changes and caloric restriction. Just becoming a regular exerciser by itself will make you start to feel like a healthier person, and then you will be ready to start eating like one.⁵

My motto is the opposite of Nike’s. I think you should “Don’t Just Do It.” First, build self-efficacy so that you feel like you will be successful at performing a given behavior prior to engaging in it. Imagine this: you’ve never set foot in a gym in your life and I tell you to start lifting weights tomorrow. How successful do you think you’d be? Answer: you wouldn’t. You’d be a total spaz and probably hate it and never want to go back. Alternatively, you get ALL your shit together first, you read up and understand what you’re going to be doing in that gym. You have your exercise clothes ready. You’ve even already had a tour when you were evaluating different gyms so you know where things are. You’ve spent time preparing both mentally and practically to the point that you really are ready. You’re even anxious to get started. Doesn’t this sound like you’d feel more comfortable with your first gym workout and be willing to do it more than once?

Self-efficacy is a situation-specific form of self-confidence, and the theory was launched by Albert Bandura in 1977 in which he postulated four primary sources of SE:

1. Performance Accomplishments: Have you been successful at a similar or the same type of activity in the past? This isn’t crucial, but it does help. If you were a good athlete in high school then tap into that confidence. If not, then think of other times when you didn’t have a friggin’ clue what you were doing and learned a new skill and mastered it. Surely you’ve accomplished something worthwhile in your life that took considerable effort. Did you build a house? Earn a big promotion? Nail the prom queen? Finish high school? That life experience is not dissimilar because it lets you know that you do have the ability to accomplish goals.
2. Vicarious Experience: If you view someone else (the model) get in shape the vicarious experience helps you do the same. The more the perceived similarity between the model and you, the greater the influence this will have on you. I don’t know what kind of friends you have, but feel free to use me. You don’t have to know the model personally for them to have influence. Remember what I wrote about me being a regular family guy with a wife, kids and full-time job. I sure wasn’t an athlete when I was younger and I can model the behavior for you of what it takes to go from shoveling potato chips into your maw while watching reruns of The Simpsons to eating better and getting your ass in gear.
3. Verbal Persuasion: This comes from family, friends, your doctor, society at large etc. You’ll also get it from me. The key here is to enlist help and build a support structure. Even your dog holding a leash in his mouth can be a valuable support mechanism. This will be part of your preparation in Phase 2. You can also use a personal trainer for verbal persuasion. If I had the money I’d hire R. Lee Ermy (the drill sergeant from Full Metal Jacket) to yell at me during my workouts. I think that would be an awesome motivator, but maybe that’s just me.
4. Emotional Arousal: This is knowing what is going to happen when you engage in new behaviors. In other words, pay attention to what I tell you to minimize the surprise factor and it will improve your overall emotional state as you approach the behavior.⁶

This influential theory was originally formulated by Icek Ajzen in 1985 and since then has been studied and applied by numerous researchers,⁷ many of whom have found it to be a good predictor of who will adopt a new behavior and who won’t.⁸ So what? Well, if the research says guys who think and believe a certain way are more likely to be successful in adopting new behaviors like improved diet and exercise, then maybe you should try to change your thinking and beliefs to something along those lines. It’s just a thought.

Ajzen’s model focuses a lot on intention, stating that most human behavior is goal-oriented. Intention is generated by two things: their attitude toward the behavior and their subjective norm.

1. Attitude toward behavior: is it positive or negative?
2. Subjective norm: does a person believe that others close to them think they should adopt a behavior?⁹

So here is the “well, duh” moment: If you have a positive attitude about a new behavior, and you believe others think you should engage in this new behavior, then it increases your intention of engaging in that behavior. Someone built a career based on this idea.

Then you need to add to your level of intention a third factor: your “perceived behavioral control,” which is how much control you think you have over your life. Do you believe that you can make the necessary rearrangements to your schedule to fit in exercise?⁸ If you answer “no” to that question now, well, that’s why I have chapters on strategic planning and time management of your new lifestyle (see Chapters 9 and 10).

If you ever took an introductory psychology course then you learned about the work of B.F. Skinner. He determined that there were four types of events that can follow a behavior (either immediately or shortly afterwards) that will affect the likelihood of that behavior occurring again in the future:

1. Positive reinforcement: This one is the key element. If you do something and it makes you feel good then you are likely to do it again. This is why weight loss is such a terrible motivator from a positive reinforcement perspective because the response comes a long time after the stimulus. As it relates to exercise, examples of this are:
   1. Enjoying the exercise.
   2. Liking the social aspect of the exercise (or checking out the babes in the gym – this one works great for me).
   3. Having a sense of accomplishment.
   4. Taking a hot shower after running in frigid temperatures (seriously, this feels awesome).
   5. Being praised by others, like your wife (“Oh, honey I’m so proud of you for exercising. Let’s go have sex”). Do NOT become reliant on another’s praise, however, because over time it can make the behavior turn into more of a chore in order to achieve the reward. Also, you don’t have control over this external reinforcement. It is better to focus on reinforcement that comes from within.¹²
2. Negative reinforcement: If you engage in a behavior and it results in a negative stimulus being removed.¹³ For me, a long run is always a good cure for a stiff back. It also removes the guilt of downing a six pack the night before. This one works okay, but not as well as positive reinforcement.
3. Punishment: This means a behavior results in a negative feeling so you probably won’t do it again. It’s not the best of motivators, but it can have its uses. You can choose to think of the negative feelings associated with behaviors you don’t want so you’ll stop doing them¹⁴:
   1. Drinking too much then feeling bad about acting like an asshole and being hungover the next day
   2. Eating a bunch of pizza and getting indigestion
   3. Feeling guilty that you blew off your run to watch Survivor
4. Extinction: this is the one to watch out for, because if you don’t get your expected positive reinforcement reward for a long time then the behavior will stop. That is why you don’t want to focus so much on rewards like fat loss and muscle gain because they happen so slowly. It is also why you need to have control over your positive reinforcement rather than getting it from an external source.¹⁵

I’m going to give you a personal example of extinction that happened because my positive reinforcement was out of my control. Two other guys and I used to take a weekly boxing circuit class a few years back. Well, there was a woman in the class who was a dead-ringer for Jeri Ryan (The Borg babe “Seven of Nine” in Star Trek: Voyager). For some reason she liked us and always joined our group. The woman was an outrageous flirt; I’d be throwing punches with her holding the focus pads and she’d be saying things like, “Yeah, give it to me! Harder! Harder!”

I am not making this shit up.

My friends and I never missed a class. It didn’t matter how much we hurt or if we were running a fever or ready to barf: we made that class just so we could work out with “Jeri” (at this point I should mention that I love my wife and am a faithful husband). Not only that, but we worked our asses off in that class because we didn’t want her to see us slacking. Unfortunately, “Jeri” stopped showing up one day. We kept going to the class for a few weeks afterwards (we were hoping she’d come back), but when we realized she was gone for good then we all just gave up because we didn’t see the class as nearly so enjoyable anymore. Fortunately for us we were all dedicated exercisers and we rebounded in other areas of fitness, but that class had provided me with a needed intense aerobic activity and it was some time before I replaced it with running.

Moral of the story? Don’t rely on a hot babe to motivate you forever.

1. Precontemplation: You have no intent of starting to exercise or improve your diet within the next six months. People in this stage don’t understand or believe the health benefits and can get defensive about their position.¹⁸ Since you’re reading this book, you have evolved past this. Alternative example: Alcohol? Why would anyone want to drink that stuff? Not interested.
2. Contemplation: You intend to start the new behavior within the next six months. You are aware of the pros of exercise and eating a healthy diet, but you are equally aware of the cons. You feel you should be doing it, but aren’t quite ready yet.¹⁸ I think you’re past this stage too. Hmmm… I’m hearing some good things about this booze stuff. Maybe I should think about taking up drinking.
3. Preparation: I designed this book for non-exercisers, so I’m guessing this is you. As you read these words you are preparing for action within the next month. You believe the pros outweigh the cons (or you will soon once you read some more). You are completing tasks that will make you ready, like figuring out which gym has the hottest babes. Next weekend I’m going out drinking.
4. Action: You are now exercising and making changes to your diet.²⁰ In my approach, however, there are three basic sub-stages of action that I outlined earlier:
   1. Novice (Phase 3): Exercising at a light to moderate intensity about twice a week with small dietary improvements. I’ll have a strawberry daiquiri.
   2. Intermediate (Phase 4): Exercising about four times a week at a moderately high level of intensity with more significant dietary improvements. Bring me a jug of beer. No glass.
   3. Expert (Phases 5 & 6): Exercising six or more times a week at a high intensity with a very healthy diet. Tequila. Leave the bottle.
5. Maintenance: This happens when you have been in the action stage for at least six months. You still have to work to prevent relapse, but you are confident that you will maintain your healthy lifestyle.²¹ Man, last night was awesome. I’m doing that every weekend.

To get to the higher levels of action, you will have to start back at an earlier stage. For example, if you are in the novice action stage you will be contemplating moving to an intermediate stage then move to preparation, then to action and finally maintenance of this higher level. Your next goal then is to reach for expert. Another thing to remember is that people can often relapse and start over at an earlier stage. It doesn’t matter if you fail ten times, as long as you try eleven. It took me four times to get the healthy living thing ingrained; I relapsed the first three. Every time you fail increases the chance that you will be successful the next time.

Bandura (the self-efficacy guy) criticized TTM on a number of points, stating that not everyone moves through stages this way, the time periods are arbitrary, and humans are far too complex to categorize their behavior into five stages.²² He is correct that it doesn’t apply to everyone; TTM is a theoretical model, not a law like gravity. Some few people do skip all the preparation and jump right into action and it actually works for them. The time periods aren’t written in stone either. Still, it’s a pretty good model and has been commonly used in studying the change of health-related behaviors.

Okay, enough academic psychoanalysis for a while. I feel like I developed an aneurysm writing all that, so I’ll try and put more of a real-life spin on it. What follows are some of the more down-to-earth motivational tips I’ve picked up over the years.

• I have written it before and I will do so again: Take it slow! If you are in a hurry to get in shape then you are in a hurry to fail. The research proves that this is the case for the vast majority of people. The time will pass no matter what, and you can either have failed by rushing or still be on your way to reaching your goals by pacing yourself. You decide.
• Baby steps. A new behavior has to be broken down into manageable parts.
• Read through the chapters in these first two phases to build your self-efficacy. Learn, prepare… then do. Develop your situation-specific self confidence so the thought of exercise doesn’t make you crap your pants.
• Get your family involved. Prepare them for what you are going to do and get their support. You may want the support of work as well. Over the past ten years I’ve worked at five different places and at every one I talked to the boss about my need for a 75 minute lunch break so I could exercise and that I would arrive a little early in the morning to make up the time. It has never been a problem, but I’ll admit that I’m in a flexible kind of job where they just care about results, and being results-oriented at health has made me better at getting good results at my job.
• Make preparations instead of excuses. Pack your exercise bag the night before and put it in front of the door or in your car. Get enough sleep. Don’t be too hungover to exercise.

• Have a positive attitude. Think of those commercials that say “Only 20 minutes, three times a week…” This is the WRONG ATTITUDE! It puts forth the myth of exercise as punishment. What those commercials are really saying is: “We know you hate this shit, so we’ve developed some ‘miracle’ machine that decreases the amount of time you have to spend doing something you hate.” First off, they’re lying. An hour a week may be okay to start, but you have to progress past that to reach worthwhile goals. More importantly, you need a mindset that this is going to be something that you will learn to enjoy: that you will learn to love. You will arrange your schedule so that you can fit in as much exercise as possible because you want to do it. Guys who are in great shape don’t see exercise as a means to an end. You cannot make yourself exercise five or more hours a week year after year if you hate it.
• To the above point, don’t expect to love it at first, but try anyway. Look for every bit of positive reinforcement you can find from exercising and eating better. Keep yourself focused mostly on the short term. Work towards this with the expectation that you are going to become one of those people who are passionate about exercise.
• Get into the fitness culture. Look forward to becoming a “gym rat.” Get to know the people there. Make friends. This is a proven method of motivation and why getting a membership at a gym is much better than exercising at home.²³
• Enjoy every aspect of getting in shape as much as possible. Focus on the good and don’t dwell on the bad. Engage in what is called positive self-talk. Hype yourself up. Feel good about your ability to achieve all of your goals and all of your everyday accomplishments. Many people will experience a sense of relief that they are finally doing something about their health: the decision to exercise relieves stress,²⁴ so enjoy your lower-stress lifestyle.
• You’re a guy, so tap into what that means at the hormonal level. Use your testosterone and the mammoth-hunting cave-man aggression you inherited so that you like lifting weights.
• When it comes to aerobic activity then you get to pick whichever ones you want: the ones you enjoy the most, so get creative.
• Don’t be too hard on yourself when you miss a workout and gorge on beer and pizza. Get past it and vow to do better in the future. Avoid the all or nothing mentality.
• Create a routine that works for you and learn to hate breaking it. Don’t let other things interfere with your exercise routine unless it is unavoidable. If a break can’t be avoided, then adapt your schedule. I hate working out first thing in the morning, but I did it today because I had a lunch meeting I had to attend.
• Believe in yourself (Ack! Gag! Cheese alert!). Well, it IS true. Believe that you can do the exercises. Believe you can control your diet. Believe that your long-term goals can be achieved. Believe that this is an awesome book you will recommend to your friends.
• Remember why you are doing this. Think about all the benefits to health, performance, looking great and being a role model for others (like your children).
• Do it for you. I know the book is called Body for Wife, but in reality this is about self-determination. Having a wife, kids and family doctor all pushing you to get in shape can be a source of motivation, but they pale in comparison to having the personal, internal drive to do it because you want to.²⁵
• DON’T believe in miracle cures or quick fixes. There are no such things. It’s all snake oil.

• As I already wrote, willpower is something that develops slowly. Human beings are creatures of habit and can tolerate only small amounts of disruption in our lives without causing stress.²⁶ Too much change too soon causes stress, so naturally you will seek to reduce it. In other words: push the exercise and dietary changes too far and you’ll quit, so choose the tortoise approach rather than the hare.
• It is important to try to reduce other stressors in your life because they reduce the energy you have to be motivated for exercise or sticking to a healthy diet.²⁷
• Lack of sleep and alcohol decrease you willpower, whereas regular exercise increases it. Ergo, sleep more and drink less.
• Psychologists believe willpower is a limited resource. You have a limited amount of energy you can spend on self-control, but the good news is that willpower is something that can be strengthened with practice.²⁸

• I’m an MBA grad, so I’m pretty big on this. The more you learn to plan both diet and exercise, the more successful you will be. Remember the adage of “Fail to plan, plan to fail.”
• Create both tactical and strategic plans and revisit them often.
• Keep records of performance. Track your workouts in as much or as little detail as you like. For example:
  • What type of workout
  • How long it lasted
  • Level of intensity
  • What exercises you did
  • The amount of weight you used, # of reps and sets etc.
• The key with record keeping is more about the fact that you keep track rather than exactly what you keep track of. People who keep an exercise log are more likely to succeed long-term, regardless of the content of the record keeping.²⁹
• Every strategic plan needs to be flexible. Try lots of different aerobic activities and choose the ones you enjoy the most (as long as they are intense enough to be effective).
• Be creative about time management. Search for little holes you can make in your schedule to fit in more exercise. There is more on both strategic planning and time management in Chapters 9 and 10.

• Think short-term more than long-term. Relish in how a workout feels good. Take pride in your sense of accomplishment at hitting your workout target for the week. Don’t worry that you don’t look like Brad Pitt right away. Notice that you are getting stronger and more capable. Notice that you can run further and don’t feel like a bag of ass afterwards. Notice that it no longer feels like you just ruptured your spleen while doing squats.
• Reward yourself for hitting milestones, but only on occasion with booze and junk food. Think of things you can reward yourself with that help you achieve your goals instead, like a massage (preferably from a registered therapist, not a “parlor” that gives “happy endings”) or nice workout clothes etc.
• Set realistic goals for both the short and long terms. See Chapter 8 for more on this.

• Practice makes perfect. Don’t expect to be good at this right away. Weightlifting may not be as difficult as learning to play the piano, but the technique of building muscle is more complex than just lifting weights up and putting them back down again. Keep learning and improving. Aerobic activities take time to get good at as well.
• Remember the stages of change in the transtheoretical model. You need to get into the maintenance stage of being a novice before you can progress to intermediate, and so on. At the same time, you can progress faster than the “six months” as stated in the TTM because you are only going up a level of difficulty, not learning a completely new behavior.

• Expect to fail, and then expect to try again. Expect crises. Expect life to get in the way. Expect that you will find a way to overcome these obstacles.
• Ease family fears about the forthcoming “new you.” Enlist their support and even their participation.
• Don’t let others derail you. I used to work with a couple of guys who would bring in a box of donuts and set them right next to me and then laugh about it (fuckers). Plan for ways to deal with this.
• Hang out with like-minded people (see Chapter 26 on workout partners).
• Exercise at an intensity that you can handle. It should be challenging, but not exhausting and not leave you sore for days. Eventually your body will adapt and you can increase intensity.
• If you fail, think of it as a learning experience. Go back to the preparation stage and try again, maybe even the next day.
• Anticipate upcoming disruptions like holidays, children’s events, illnesses etc. and be adaptable.
• Decide that it is okay to put yourself first sometimes. Sure, you’ve got lots of familial and work responsibilities, but if you keel over from a heart attack then none of that stuff is going to get done. If you commit to taking good care of yourself, however, then you can do a better job of taking care of others.
• Remember that achieving your goals will take a long time. Psychologists have observed that it doesn’t matter if it is one person planning an individual goal, such as losing weight and building muscle, or a large team planning to build a railway or the Channel tunnel: people will consistently underestimate the time, energy and resources it takes to accomplish goals.³⁰ Just because it is taking longer than you want doesn’t mean you are failing. Be patient and focus on the fact that you are making progress.
• When establishing your exercise routine, consider doing it first thing in the morning. This is when you are at your lowest point of stress in the day; the day hasn’t had a chance to wear you down yet and provide you with excuses not to exercise. Morning exercisers have the highest adherence rates³¹ (although I’d rather sleep – I’m a lunchtime guy).
• You can use personal trainers for motivation, but if you come to rely on them it gets expensive real fast. See Chapter 39 on selecting a good trainer.
• Use your new-found willpower. Once you strengthen it via exercising followed by further improving your diet, you will be amazed at what it can prompt you to do in other areas of your life.³² I attribute getting in shape with giving me the mental fortitude to complete two master’s degrees, excel at my career, be a good family man, and write this book.

Okay, this was just the introductory chapter on motivation. There will be more of this at sections I deem relevant. Don’t expect to feel all charged up just yet, just more educated on what you are in for and what you have to do. Well, maybe you should be feeling a little charged up. Remember what Henry Ford said, “Whether you think you can or think you can’t, you are right.”

1. Alyssa Shaffer, “A Body You Can Live With,” Health, January-February 2002, p. 54.
2. Nick Heil, “Mr. Big,” Outside Magazine, September, 2003, p. 2 (of the online article).
3. Michael Corballis, "Are we in our right minds?" Sergio Della Sala, (Ed.), Mind Myths: Exploring Popular Assumptions About the Mind and Brain (Hoboken: John Wiley & Sons, 1999), p. 41.
4. Scot Lilienfeld, “Our Raison d’Être,” The Scientific Review of Mental Health Practice, 1 (1), 2002, p. 20.
5. Michelle Tucker and Marla Reicks, “Exercise as a Gateway Behavior for Healthful Eating among Older Adults: An Exploratory Study,” Journal of Nutrition Education and Behavior, 34, S1, March-April 2002, pp. S14, S18; Nancy Sherwood and Robert Jeffrey, “The Behavioral Determinants of Exercise: Implications for Physical Activity Interventions,” Annual Review of Nutrition, 20, 2000, p. 27; Edwin Boudreaux, “Congruence of Readiness to Change, Self-efficacy, and Decisional Balance for Physical Activity and Dietary Fat Reduction,” American Journal of Health Promotion, 17 (5), May-June, 2003, p. 336.
6. Albert Bandura, “Self Efficacy: Toward a Unifying Theory of Behavioral Change,” Psychological Review, 84, March 1977, pp. 195-200.
7. C. Armitage and M. Conner, “Efficacy of the Theory of Planned Behavior: A meta-analytic review,” British Journal of Social Psychology, 40, December, 2001, p. 471-472.
8. C. Armitage and M. Conner, “Efficacy of the Theory of Planned Behavior: A meta-analytic review,” British Journal of Social Psychology, 40, December, 2001, p. 471-499; Zan Gao and Maria Kosma, “Intention as a Mediator of Weight Training Behavior among College Students: An Integrative Framework,” Journal of Applied Sport Psychology, 20, July, 2008, p. 370-371; J. Rise et. Al., “Predicting the intention to quit smoking and quitting behavior: Extending the theory of planned behavior,” British Journal of Health Psychology, 13, May, 2008, pp. 303-306; K. White et. al., “Behavioral, normative and control beliefs underlying low-fat dietary and regular physical activity behaviors for adults diagnosed with type 2 diabetes and/or cardiovascular disease,” Psychology, Health and Medicine, 12(4), August, 2007, pp. 491-493.
9. Icek Ajzen, “From Intentions to Actions: A Theory of Planned Behavior,” Action Control: From Cognition to Behavior, Juliul Kuhl and Jürgen Beckman (Eds.), (Berlin: Springer-Verlag, 1985), pp. 12-13.
10. Ibid., pp. 22-25.
11. Curt Lox et al., The Psychology of Exercise: Integrating Theory and Practice, (Scottsdale: Holcomb Hathaway, 2006), p. 61.
12.  B. F. Skinner, Science and Human Behavior, (New York: Macmillan, 1953), pp. 65-66, 73, Ibid., p. 75.
13. Skinner, Science and Human Behavior, p. 73.
14. Ibid., p. 185.
15. Ibid., p. 70; Lox et al., The Psychology of Exercise, pp. 77-78.
16.  Lox et al., The Psychology of Exercise, pp. 78-79.
17. Ibid., p. 83
18. James Prochaska and Carlo DiClemente, “Stages and Processes of Self-Change of Smoking: Toward and Integrative Model of Change,” Journal of Consulting and Clinical Psychology, 51, 1983, p. 391; James Prochaska and John Norcross, Systems of Psychotherapy: A Transtheoretical Analysis, (Pacific Grove, CA: Brooks/Cole, 2003), pp. 519-520.
19. Prochaska and DiClemente, “Stages and Processes of Self-Change of Smoking,” pp. 391, 393; Prochaska and Norcross, Systems of Psychotherapy, pp. 52-521.
20. James Prochaska et al., “In Search of How People Change: Applications to Addictive Behaviors,” American Psychologist, 47, September, 1992, p. 1104; Prochaska and Norcross, Systems of Psychotherapy, p. 521.
21. Prochaska and DiClemente, “Stages and Processes of Self-Change of Smoking,” p. 391; Prochaska and Norcross, Systems of Psychotherapy, p. 522.
22. Albert Bandura, Self Efficacy: The Exercise of Control, (New York: WH Freeman, 1997), p. 412.
23. Shauna Burke et al., “Group vs. Individual Approach: A Meta-Analysis of the Effectiveness of Interventions to Promote Physical Activity,” Sport and Exercise Psychology Review, (2) 1, February, 2006, pp. 20-22.
24. James Prochaska and Bess Marcus, “The Transtheoretical Model: Applications to Exercise,” Advances in Exercise Adherence, by Rod Dishman (Ed.), (Champaign, IL: Human Kinetics, 1994), pp.  172-173; David Williams et al., “Perceived Enjoyment Moderates the Efficacy of an Individually Tailored Physical Activity Intervention,” Journal of Sport and Exercise Psychology, 28, 2006, pp. 306-307; James Annesi, “Psychological Improvement is Associated with Exercise Session Attendance Over 10 Weeks in Formerly Sedentary Adults,” European Journal of Sport Sciences, 4 (2), 2004, p. 7.
25. Amanda Daly and Joan Duda, “Self-determination, Stage of Readiness to Change for Exercise, and Frequency of Physical Activity in Young People,” European Journal of Sport Science, 6 (4), 2006, p. 239.
26. Kathleen Vohs and Todd Heatherton, “Self-regulatory Failure: A Resource Depletion Approach,” Psychological Science, 11, (3), May, 2000, p. 249.
27. Vohs and Heatherton, “Self-regulatory Failure,” p. 253; Roy Baumeister et al., “Ego Depletion: Is the Active Self a Limited Resource?” Journal of Personality and Social Psychology, 74 (5), May, 1998 pp. 1252-1253.
28. Baumeister, “Ego Depletion,” pp. 1263-1264
29. Raymond Baker and Daniel Kirschenbaum, “Weight Control During the Holidays: Highly Consistent Self-monitoring as a Potentially Useful Coping Mechanism,” Health Psychology, 17 (4), 1998 p. 368-369.
30. Roger Buehler et al., “Exploring the ‘Planning Fallacy’: Why People Underestimate their Task Completion Times,” Journal of Personality and Social Psychology, 67, (3), July,1994, p. 366.
31. Barbara Brehm, Successful Fitness Motivation Strategies, (Champaign, IL: Human Kinetics, 2004), p. 65.
32. Megan Oaten and Ken Cheng, “Longitudinal Gains in Self-Regulation from Regular Physical Exercise,” British Journal of Health Psychology, 11, 2006, pp. 729-731.