the secret lives of prothros.

February 16, 2010

30 Day Shred

Filed under: Uncategorized — prothro @ 11:02 am

Apparently, this DVD is how all the cool kids work out. I know because I’ve already seen several blogs about the subject. So  I bought it with an iTunes gift card. But why write another blog about it? Well, because I have something else to offer: a motivation system.

Being healthy, losing weight, getting toned, looking awesome in a bathing suit-those are all great reasons to work out, but not one of them motivates me to the point of actually beading up a single drop of sweat.

I’m motivated by progress and accountability, among a few other things, like dessert-but that is counter-productive here.

It takes a while to see actual progress in any of those areas, so I went back to the original progress-tracker, the gold star chart.

As kids, we got gold stars at school for bringing our homework and keeping our cubbies clean. At home, we got them for brushing our teeth and using the potty.

If it weren’t for gold stars, it is possible that we would all have rotten teeth, adult diapers and a kindergarden level education. Not likely, but possible.

Gold stars are powerful.

So I decided to use this simple, powerful little motivator to make me work out.

I went to google documents and made a simple gold star spreadsheet. Then I shared it with Jess my workout accountability partner. It updates any time one of us adds to it, and we can share comments/complaints and even  excuses on our little workout sheet.

The really amazing thing is–I really want gold stars. I want to look at an entire week of gold stars. I love updating my star chart right after I work out.

I want them so much that the first thing I do in the morning is Shred.

I want them extra badly when Jess has them.


And I really don’t want a little black fail mark.

I’m not saying this would motivate anyone, but if you like seeing progress before it’s physically visible and are at least a bit competitive, it very well might.

Here is a sample of our workout chart:

Gold *STAR*s are for Shredding or other serious workouts

WALKs are for low intensity workouts (you get credit but not as much )

fails and for sitting on the couch, watching tv and eating bonbons.

The awesome names are for extra motivation.

It’s all about figuring out what motivates you and making a system that works for you.

Happy sweating!



  1. Love the motivation system! I give it 5 STARS!

    Comment by Laura — February 16, 2010 @ 2:21 pm

  2. I have to be honest: this is the first system that has worked for me 🙂

    Comment by Jessica — February 16, 2010 @ 5:14 pm

  3. Are you seeing results from that video? Let me know what you think!!

    Comment by Katie — February 17, 2010 @ 5:31 am

  4. So maybe I should change my handle from “kegger abs”?

    Comment by Dr Wells — February 18, 2010 @ 11:14 am

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