Exercising - Ways of staying motivated!

The number one reason people say they do not exercise is lack of time. Not long ago, a twenty-year study was completed centering on the theory that, "There is not as much time in the day as there used to be." The study concluded that just the opposite was true. It showed that with all the technology today, we have 1.5 more hours in a day than we did twenty years ago. In other words, with all the gadgets out there to help us communicate and manage our time, we should have an hour and a half more time for ourselves. What is the solution? With a little prioritizing and some time management, we can find the time to exercise!

TIME FRAMES

As you get closer to reaching your goal, start thinking in back of your mind of the next goal. You need to establish your next focus point to keep you on track. However, make sure you are convinced that you will reach the present goal in the established time period.

Setting time frames for your daily workouts is a great motivator. It keeps you focused, you feel more productive, and in the end workouts do not feel like a big effort.

One of the smartest things I have ever decided to do in my career was to put a time frame on how long my workouts would be. Your workouts can feel like a job if they take a lot of time.

Knowing that I had to be finished within a certain time period encouraged me to focus on what I needed to do. This also created more intensity or effort in my workouts and I achieved better results. Time frames also helped in not letting workouts get boring. I looked forward to the next workout knowing how little time it was going to take.

CONSISTENCY + VARIETY+ EFFICIENCY= RESULTS, all the time!

We all have different methods of motivating ourselves. Most of us set goals to us give a sense of urgency. When setting goals, two mistakes should be avoided.

REALISTIC GOALS VS. LIFESTYLES

In some circumstances, the demands of life do not permit accomplishments of lofty goals. In most cases, time management solves this problem. However, you need to be realistic. Expectations can be set so high and when responsibilities do not allow you to get there, frustration can be paralyzing. This does not give you a reason to forget setting high goals; you just don't want to set yourself up for failure.

YEARLY GOALS

One or two main goals a year are as much as one brain and body can handle. If you try to accomplish too many goals at once you can become scattered in your focus. You always want to focus on the big picture.

SEASONAL GOALS

Setting three-month incremental goals that line up with the yearly goals sustains motivation throughout the year. People get discouraged and sometimes injuries happen if they continue on the same workout plan over a three-month period.

KEEP THE BALL ROLLING

Of course, many times people will lose momentum after reaching a certain goal. There may be a let down in emotions, physical fatigue, or you just want to change things up. The object is to keep the ball rolling.

Suggestions:

Determine your emotional and internal goals first.

Keep your priorities in line all the time. When time is a problem, exercise the more important body parts.

Take a one day at a time attitude.

Never be afraid of changing your workout program up. Ten to twelve week programs work best.

Always put a carrot in front of your face to help meet your goals.

In a nut shell:

There is no magic potion, just hard, consistent work. Try to make your programs fun and effective in the shortest possible time you can. Give yourself a little flexibility in your goals and reward yourself for your accomplishments. Keep the big picture in mind. Set yearly goals with incremental ones in-between. As you get closer in reaching a goal, establish the next one without losing momentum.

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In The News:


Can exercising at night hurt your sleep?
CNN
(upwave.com) -- The rumor: Exercising at night can interfere with a good night's sleep. Maybe you're the kind of person who likes to lift weights while watching "Late Night With Jimmy Fallon," go running in the park at 10 p.m. or practice Pilates after ...

and more »

Washington Post

Just eat well — most exercise supplements are bunk
Washington Post
I am always amazed by the wide range of sports nutrition products on sale in gyms. No matter the time of day, it seems gym-goers are always drinking nutrient shakes. The sports nutrition market has grown rapidly in the United Kingdom in the last few years.


How Controlling Exercise-Induced Asthma is Good for Your Health and Wallet
U.S. News & World Report (blog)
Some people will do anything to avoid working out, and to their active friends the excuses can seem endless. For some with exercise-induced asthma, however, the barrier feels built right into the condition. Asthma of any type is caused by the narrowing ...


Fitness For Duty: Exercise Can Make You A Better Leader
Forbes
Shay de Silva: Adding exercise to an already packed day might seem out of the question. However, setting aside just 20 to 30 minutes a few days each week can produce major payoffs. According to a recent article in Psychology Today, physical activity is ...


Charlotte Observer

US exercises in Poland: What's the message?
CNN
A contingent of 150 paratroopers arrived in Poland on Wednesday from their base in Italy to conduct joint training exercises with the Polish military as the situation in neighboring Ukraine shows no sign of easing. An additional deployment of 150 ...
US Military Exercises to Begin in Eastern EuropeNew York Times
US weighing military exercises in Eastern EuropeMilitary Times
US Plans Military Exercise in Poland to Reassure Allies Over RussiaNewsmax.com
Charlotte Observer -Fox News
all 535 news articles »

Yahoo Canada Shine On

Why Are Pregnant Women Criticized for Exercising?
Yahoo Canada Shine On
And while Haley — who in April was named one of 50 hottest fitness trainers by Shape magazine — insists that exercise is encouraged during pregnancy, she doesn't want to be viewed as herculean. “My favorite reaction in general, throughout my ...

and more »

New York Times (blog)

Ask Well: Are Exercise Cool-Downs Necessary?
New York Times (blog)
“For a long time, the theory was that cooling down by continuing to exercise at a lower intensity would help the legs flush out lactate” and avoid soreness the next day, said Ross Tucker, a South African physiologist and a founder of the website The ...


Anthropologist explores link between social bonding and exercise
Daily Sundial
Emma Cohen, a professor at the Institute of Cognitive and Evolutionary Anthropology at the University of Oxford, discussed her research on the correlation between social bonding and group exercise today in the Grand Salon. The lecture, Brains, Brawn ...


New York Times (blog)

Well | The Limits of 'No Pain, No Gain'
New York Times (blog)
Exercise makes us tired. A new study helps to elucidate why and also suggests that while it is possible to push through fatigue to reach new levels of physical performance, it is not necessarily wise. On the surface, exercise-related fatigue seems ...

and more »

Dispelling the 'Chronic Cardio' Myth
Daily Beast
Depending on who you ask, cardio exercise is either the fountain of youth or the ticket to an early grave. The claim that many groups—particularly CrossFitters and paleo diet enthusiasts—make is that prolonged cardio exercise for 45-60 minutes is bad ...

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