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Staying Motivated

But sticking with any new exercise program is the real challenge. Cotton contends that becoming a conscious exerciser will keep you motivated longer than the functional strength and physical appearance aspirations.

"I believe that in order for someone to become highly motivated to exercise, the motivation must come from a level that is much deeper than the desire for thinner thighs, ripped abs, stress management, or even disease prevention. The motivation must come from the depths, from a place that takes us closer to knowing who we really are and why we are here."

He recommends staying present in the moment when you are lifting a free weight or running on the treadmill. Instead of watching the news, reading a magazine, or chatting with people around you while you workout, he says, connect to your body. Be in touch with your breathing. Be aware of how your body feels.

"[Stay] present in the moment when lifting a free weight or running on the treadmill...connect to your body."

The following program consists of two exercises each for the biceps and the triceps. This allows you to work different areas of each of these muscle groups.

Pick a weight that allows you to complete between 8 and 12 repetitions. Perform two to three sets of each exercise before moving on to the next exercise. Give the muscles time to recover between workouts -- at least 48 hours.

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