According to Bill Conti, composer of the famous theme song "Gonna Fly Now" for the film Rocky, the Greeks listened to music in what is known as the Dorian mode before going into battle. Not surprisingly, many fitness buffs listen to Mr. Conti's song before they begin their own workout battle.

Researchers have long understood that a connection existed between athletic performance and music. Most notably, the Brunel Music Rating was created by researchers to rate the motivational quality of music in the context of sport and exercise. Lead researcher, Dr. Costas Karageorhis, found that one of the most important elements is a song's tempo, which should be between 120 and 140 beats-per-minute (BPM). This is the average BPM for most faster-paced dance and rock music. It also roughly corresponds to an average person's heart rate while they're in the throes of continuous exercise.

Of course, everyone has their personal preference when it comes to music, so there truly is no "perfect" song, as it were. However, in the twenty years that Dr. Karageorhis has been conducting his Brunel Music Rating survey, one song always seems to be among the highest rated motivational songs. Yup, you guessed right, Bill Conti's "Gonna Fly Now."

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Finding time to work out is just one of the many daily hurdles we face in our quest to remain healthy. Another is finding the motivation. For some, this is just something they are able to muster up on a moment's notice. For others, it takes some sort of outside stimulus, be it a tangible goal (such as wanting to be a healthy role model for your kids) or something more abstract (like a song you listen to that amps you up). Whatever it is that stokes your inner fire, even if it seems stupid or foolish, do it.

For me, music works well, but movies are what really seem to keep me motivated. Maybe that's because I'm a filmmaker myself, or maybe it's just because I feel inspired by certain films. Whatever the case may be, the end result is that I become mentally prepared and excited to work out after watching the following four flicks:

Rocky. The soundtrack, the training sequence, and even the promotional tag line ("His Whole Life Was a Million to One Shot") are enough to make me want to run the stairs of the Philadelphia Museum of Art ... starting from California.

Hoosiers. Such a great, great film. Even though it takes place in the 1950s in Indiana, it definitely brings me back to those grueling after-school practices with my high school basketball team. Stepping on the court and running a few games is easy after watching Coach Dale lead Jimmy Chitwood and their small-town Hickories to the state championship.

An Uzi at the Alamo. This film probably won't inspire anyone other than me, because it's a comedy that has absolutely nothing to do with fitness. But, since I'm the one who made the film, it serves as tangible proof of my hard work paying off in the end - something I am then able to apply to my efforts to make it to the gym. For my first film, and having made it on such a small budget, it's amazingly not half bad.

300. I can't think of any other film that features so many people in such great physical shape. If any of you guys out there are looking for a fitness role model, you have a full 300 to choose from in this movie. It's personally inspired me to try the Spartan 300 workout, which turned out to be a brutal assault on my body. Felt great.

Well, those are my four. What about you? Which movies really get you pumped up?

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I've recently come to terms with the fact that I look stupid when I run.

This is something I've known for some time. I've always been tall, and lanky, and grew just fast enough that my coordination couldn't quite keep up. In grade school I played soccer, and looked so awkward that I'd occasionally hear opposing coaches mocking me from the sidelines. In high school I played basketball, and tripped on my own feet more often than I was fouled by the opposing team.

But I got older, gained some self-confidence, started to feel good about my new foray into fitness, and forgot that -- at least in motion -- I look like a jack ass.

With that in mind, there's a few points in particular during my nightly (or almost nightly) jogging vigil that I'd like to rectify with reality.

1. The bold beginning. What I think I look like: A man alone with the night. Stoically setting off into the darkness -- with poise, purpose and conviction. Like Ray Liotta emerging from the corn fields as Shoeless Joe in "Field of Dreams." What I actually look like: some unshaven, scrubby-looking dude with a weird, self-important look on his face. If he wasn't wearing yuppie running clothes that were obviously a Christmas gift you might think he was a) one of the students at the nearby college, or b) out to mug one of the students at the nearby college.

2. My first pause for breath. What I think I look like: An athlete. A warrior. A Nike/Gatorade commercial celebrating humanity's relentless drive toward excellence. What I actually look like: Someone who's just been punched in the stomach. Or someone having an asthma attack. Or a college student that's just been mugged for his iPod Nano.

3. The last push/the home stretch. What I think I look like: Pick any Rocky movie, watch the final fight sequence, and you'll know where I'm coming from. I can see myself in slow motion. I can hear the thud of landing punches as my feet smack the pavement. I'm listening to the triumphant music of heavyweight champions as I push on toward my doorstep. What I actually look like: Have you ever seen an old, wooden wheelbarrow -- full of sod, or fertilizer, or whatever -- get away from whoever was pushing it, and rumble completely out of control down a bumpy hill? Can you at least picture that? It pretty much sums it up.

No, I may never look cool while I'm running. But that doesn't mean I can't lie to myself when nobody's watching.

Most movie fans remember the original Rocky, in which Sly Stallone downs a glass of raw eggs as part of training regime. In the recently released Rocky Balboa, the title character spends the movie training in a similar way, leading Slate writer Lindsay Goldwert to ponder: "Do real boxers really do this?"

Well, according to boxing trainers, eggs are a great source of protein, which helps to build muscles. And yes, a raw egg protein shake is a little easier to whip up at the gym than something cooked.

But -- and this is a big but -- most trainers don't believe that raw eggs are more nutritious than those that are cooked, and, more importantly, Salmonella could cripple an otherwise fit boxer with chills, diarrhea, muscle weakness and dehydration.

So, training for the big fight? Looking to add a little muscle mass with extra protein? Have an omelet.

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Sylvester Stallone is 60 years-old, yet in the latest Rocky movie, he whips off his shirt and manages to look like a legitimate heavy-weight boxer. How did he do it?

Work. And carbs. Stallone was in the gym five days a week, and boxing six days a week -- up to four hours daily. He ate "a lot of pasta. [And] a lot of protein drinks, a lot of supplements."

Sounds pretty rough, but, judging by the film's success, it seems like Stallone created the right look for his iconic Rocky character's big comeback.

However, you should know that this is not a healthy way to bulk up. In fact, Stallone adds at the end of his interview: "Do not try this at home or anywhere!"

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