Ride the Immediate Rewards

Ottawa Personal TrainerShort term pain, for long term gain, but what are the short term rewards for people that want immediate results?  Don’t get discouraged, after a workout because naturally what you want is based on what you don’t have…therefore the cycle of bad feelings continues.  What you need is to think of your potential and long term. Start with being happy, that you have your current health and fitness levels, because it could always be worse. From there, it’s your starting point and it will just keep getting better. Don’t draw from what you don’t have. It’s not hard to do, if you use the tool of positive self-talk.

When we look at anything short term or immediate, we must always look at potential behind our results and be rewarded later.  On the other hand, short term actions that don’t produce enough immediate or short term rewards, can discourage you, if you don’t think about your potential and long term success.

To get the most out a fitness lifestyle change, you must set goals that are short term and long term with short term and long term rewards. If you don’t set a goal, how do you know your reaching it ?  Set Goals !!  As an example, lose 2 lbs in 10 days or get 5 minutes more on the treadmill at 7 km/h and of course, say NO to ice cream for a month.  Setting fitness and nutrition goals should go hand in hand, especially if you looking to see improvement on your body composition. It won’t work if your missing one.

What are some of the rewards to expect when thinking about immediate or short term rewards ?  Sometimes the rewards are hidden, especially immediate rewards. the reason is that your fitness lifestyle changes work from the inside out.

  1. The pump (my favorite)
  2. Your lungs get stronger
  3. You tap into your fat fuel (if you compliment with clean eating)
  4. You feel high, (mood enhancing workout chemicals kick in)
  5. Faster metabolism (At your rest your metabolism remains higher)
  6. Lower Blood Pressure
  7. Healthier Kidneys, form lower blood pressure
  8. Healthier Heart, from lower blood pressure
  9. Super Alert and Focused
  10. Your risk of diabetes goes down (gain more sensitivity to insulin)
  11. Water retention goes down (if that’s a problem for you)
  12. Sex drive goes up (Sex enhancing workout chemicals kick in)
  13. Emotional Rewards (Confidence, Self Esteem, Positivity)

I’m sure there’s lots more.. The point is in the end, if you don’t set short term goals and ride the wave of immediate rewards, you will wonder why things are not changing in the direction you want them to.

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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