HOW TO STAY MOTIVATED
A question that I am often asked is, “how do you stay so motivated? How do you stick with your fitness and nutrition plan?”
ANSWER: I have several methods of motivating myself. These always make me want to get up and exercise, as well as stay on track with my healthy eating plan.
METHOD#1 REMIND YOURSELF!
There are days when my alarm goes off at 5:30 am, and I just want to roll over and cover my head with my pillow. Then I begin to ask myself; “what am I getting up for? Why am I putting forth all this effort? Then I remind myself; I am doing this to stay healthy, so that when my children have babies some day, I can run and play with them; So that I don’t have to worry my family when I am a senior citizen about elderly care, or nursing homes; I remind myself that being in shape means having great sex! (I bet that got your attention!) I remind myself that I will look damn fine in that bikini come summer! But first and foremost, I remind myself that I have people relying on me for fitness guidance, and I must practice what I preach! No one likes a hypocrite! And when it comes down to it, being in fantastic shape feels great!
METHOD#2 READ MAGAZINES AND BOOKS THAT INSPIRE YOU AND PRACTICE POSITIVE IMAGERY
This is one of my most used methods of motivation. I will read a fitness magazine before going to bed, and then before I go to sleep I turn off the lights, and practice positive imagery. Positive imagery is a very effective method to use in order to get results. Sports teams and athletes all over the world do this before competing, and it works! Picture yourself running through your workout routine, perfectly. See yourself strong, healthy and moving with ease. Picture how you will look after all that hard work. See yourself confident, happy and successful. Do this again just before your workouts and during each set. Really concentrate and picture each set or move in your mind. Feel it. If you find any pictures that really inspire you in your magazines, then by all means, practice Method number 3!
METHOD #3 MAKE FITNESS COLLAGES OF PHOTOS THAT INSPIRE YOU.
Take all the inspirational photos that you really love, and make a collage on a poster or bulletin board, or you can even decorate an entire wall in your workout space! My whole entire home gym was decorated from floor to ceiling with fit women and men, and motivating quotes. When people would walk into my workout space, they would always comment saying, “WOW! This place really makes me want to work out! No wonder you are in such great shape!” I would then explain that looking at my inspiring walls really helped me to push myself harder,do my best. Try this method out for yourself and you will see!
METHOD#4 HAVE A GOOD SUPPORT GROUP
Having your trainer (me for example) a good friend and/ or family member cheer you on and praise you for your fitness efforts, is one of the best feelings in the world. Surround yourself with positive happy fit people, and you too will acquire this attitude. Try working out with a friend you can rely on, or make exercise dates with your significant other. Get them involved in fitness; it is a great way to show them that you care.
A great idea is to get your whole family into fitness, the family that plays together, stays together. Get together and play sports on the weekends, and train for that sport during the week! You can even have tournaments where you compete with other fit families. What fun!
Beware of those who may try to discourage you, or make negative comments about your fitness endeavors. Ignore these unhappy people. When it comes down to it, such a person is most likely jealous or threatened by your dedication to your fitness program. It is unfortunate that any one would have to encounter such an Individual, but it does happen. Be prepared, and remember this; “misery loves company” don’t ever succumb to this negativity. Think positive, and success and happiness will always be yours.
METHOD#5 SCHEDULE YOUR WORKOUTS
I always schedule my workouts into my long list of appointments and things to do each day. Many people have found this to be a very effective way to stick with their fitness plan. Your workouts should be just as much a priority as a business meeting, doctor’s appointment, or trip to the dentist! So make a date for fitness each day, and keep it- Remember that your health and happiness should come first!
METHOD #6 HANG UP THAT SWIMWEAR OR SPECIAL OUTFIT WHERE YOU WILL ALWAYS SEE IT!
Hang this special article of clothing…the one you want everyone to see you in looking fit and fabulous, and place it in a highly visible location. It helps to remind you of that vacation to the islands you want to take in May, or that New Year’s party you have been invited to, by that special guy. Having a special occasion to get ready for, gives you a deadline to work towards; a constant reminder to push yourself to do your best, and stick with your nutrition program.
Here is a fantastic idea that is extremely rewarding; Schedule a vacation once or twice a year to an amazing destination. (Think Hawaii or skiing in Tahoe) Do this every year so you continually have something to look forward to, and a great reason to always look your best and stay in shape.
METHOD#7 PREPARE YOUR FOOD AHEAD OF TIME
This is the perfect method to make sure you are always taking in the proper nutrients, and gives you no room to make excuses for eating junk. Take one day a week to prepare a weeks worth of meals (like Sunday night) Cook up a bunch of brown rice, roasted or steamed veggies, and grilled tofu skewers or chicken breasts (for all you meat eaters out there) Package the correct portions and servings into freezer containers, and put them into the freezer. Then during your busy work week, all you have to do is take out a pre made meal from the freezer, pop it into the microwave or oven, and voila! Dinner or lunch is served!
Always have healthy snacks made up in sandwich baggies, which you keep with you in your car or purse. I always carry sports bars and sacks of dried fruit and nut mix. That way if I get stuck running late, I always have a healthy snack on hand. No need to head to a vending machine or grab junk food.
These methods have been very effective for me over the years. Try one, or all of them out, and see for yourself how rewarding living a motivated fit life can be!
LET’S HEAR IT! If you have any motivating suggestions that you think will help others, let’s hear them! Send your suggestions to me at Amy@risingstarfitness.com
CAN WOMEN BURN MORE FAT AT CERTAIN TIMES OF THE MONTH?
According to a group of researches from Australia, Yes they can!
During their study, these researchers found that a woman’s body burns much more fat, especially during high-intensity aerobic exercise during the luteal phase (approximately days 14-28) of their menstrual cycle, than it does during the follicular phase (days 1-13).
So if you are interesting in burning that fat off, when you get your period, do lower-intensity exercise (60-70% of your maximal heart rate) for about 40-60 minutes per session for the next 13 days or so. When day 14 rolls around, switch to high-intensity exercise (80-90% of your max heart rate) for about 30 minutes. Keep track in your workout journal, and see how this fat burning cycle works for you. Make sure to add lots of variety to your fat burning plan, like spinning, running, treadmill, and stepper. This combats boredom. I like to move my workouts outdoors, it is a great way to burn off steam, and take in fresh air. Meet you all on the trails!
CROSS COUNTRY SKI TO GET THE BODY OF YOUR DREAMS!!
You will never sweat as much, or feel more alive and invigorated, as when you are striding through tree lined trails in the snow. Cross country skiing is an excellent way to peel fat off, and keep your cardiovascular system in top form. It works every single muscle in your body and you will definitely feel it afterward. My abs always burn from double polling, and I love it!
For all you mom’s and dad’s out there, pulling your toddler in a pulk sled burns even more calories each ski session.
XC-skiing at a moderate pace burns approximately 264 calories in only 30 minutes, for a 120 pound woman, and 374 calories for a 170 pound man. You can see why this winter you should slap some skinny ski’s on your feet, and hit the trails!! You will be working that holiday feast off in no time!
If you would like more information on cross country skiing programs, or cross country ski resorts please contact me at Amy@risingstarfitness.com
My Husband John with Pulk Sled at Royal Gorge
