You better work.

Say hello to my heavy friends.

With a few rare exceptions, there's nothing hard exercise can't fix. Seriously. And when I say, "hard exercise," I mean hard. The 20-minute stroll around the mall after dinner in the food court doesn't count. I'm talking sweat. A lot of it, and maybe some involuntary exertion sounds, too. The kind of exercise that makes you really wonder if you can complete the set, or survive the next 45 seconds. Life in the modern world is so full of comforts and entertainment, the stress of really vigorous exercise at first seems absolutely crazy. But it makes perfect sense if you want your life to be better; here's why:

With challenge comes change*. Change is inevitable, even for people who live very routine, regimented lives. Anyone who is getting older (all of us) is changing. You can let time and inertia change you into something crusty and stagnant. Or you can let your effort change you into something new. Something stronger, faster, and more adaptable. (*Courtesy of Tony Horton - thank you P-90X!)

Exercise makes you resilient. Especially if it's progressively more challenging. The first time I did high intensity interval training, I almost vomited. It was awful, and I felt pathetic confronted by my lack of strength and endurance. But when I tried again, and I delivered a little more. That was immensely gratifying, so I kept coming back. Proving to myself that I can always give a little more helped me let go of my fear and just go for it. Here, I challenge you to try this 15-minute workout on 3 consecutive days this week. Believe in yourself, the results will astound you.

Be here now. Some people choose meditation or yoga to achieve mindfulness. I like to lift as heavy as I can. For those few minutes, there's no room for worry about work drama, or shoveling the driveway, or the bills. There's only me, a barbell, and gravity. Like quality sleep, I believe a tough workout helps clean out your mind.

Speaking of Zs, you'll sleep like a rock, which will make you more rested, which makes you more patient and pleasant. Good for everyone.

Endorphins and confidence. Let's be honest, when you don't look your best, you don't feel your best. But when your pants fit well or you don't have knee pain anymore, you stand up a little taller. Even a small boost of energy goes a long way to making you feel more secure and ready to face the world. People around you notice, and they react to it. Positive energy makes more positive energy. Negative energy, bah - let's not waste our time.

There are plenty of things in life that we can't change. Many are the result of large external forces (or unchangeable people) outside our influence. But we can make choices about what we do with our minds and bodies. We all have the power to nurture and strengthen them. How will you take charge?