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TWM 09 – The “CCCP” Formula for Exercise Compliance


The "CCCP" Formula for Exercise Compliance

Today's Will Power Moment - 09

with Dr. James Meschino

Most people have trouble staying on track with their good intentions to exercise regularly. Here is the simple formula to ensure your success that is used by myself and many individuals who exercise consistently and make it look easy. The formula has 4 simple parts:

I call them the “CCCP” (just like the old Russian Hockey Jerseys).

The first “C” stands for Carbohydrate Treat: Before you decide to exercise or not, have a small carbohydrate treat to raise your blood sugar and increase glucose to your brain. The small surge of energy makes you feel like you now have the energy to exercise on days when you feel like you really don’t, which can be most days for a lot of people. Make it part of your pre-exercise ritual that helps you shift your internal state.

The 2nd “C” stands for Convenience: Your fitness location must be at home, near your home or near your work place. Some people join a high-end deluxe club but it’s 45 mins away. It becomes too inconvenient and you don’t go. You have to literally fall in the door of fitness location, or walk, drive, or ride less than 10-15 minutes ideally.

The third “C” stands for Combining Exercise with something that brings pleasure. I spoke about this in a previous edition of Today’s Willpower Moment. While exercising, watch a TV program, listen to music you like, or watch an instructional DVD, etc.

The “P” stands for Plan Exercise in Advance. Schedule your exercise time in advance in your day book, just like any other appointment, and/or on your daily wellness checklist on the Wellness Platform – and check it off at the end of day once completed.

That’s the formula that ensures success – CCCP:

Carbohydrate snack with little pre-exercise break;

Convenient fitness location;

Combine exercise with pleasurable activity;

Plan exercise in advance.

I know the CCCP formula will work for you, as many people use this system to stay consistent day after day, week after week, and year after year. You need a system, and the CCCP is answer for many people

Eat Smart, Live Well, Look Great.

Dr. James Meschino

Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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