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:


6 Reasons Why You Can't Out-Exercise An Unhealthy Diet
Huffington Post
"Consume excess calories and you have to counterbalance them," says Sara Haas, RDN, spokesperson for the Academy of Nutrition and Dietetics. "And it's hard to get enough exercise in to undo the calories you'll get in a double cheeseburger with French ...

and more »

ABC News

The Skinny on Nestlé's New Exercise in a Bottle Project
ABC News
The Swiss food and beverage giant Nestlé is working on developing the lazy person's holy grail: an edible product that replaces exercise -- providing at least some of the benefits. But it will be a while before the magical potion gets approved by the U ...
Nestlé's "Exercise in a Bottle" Is The Product We've Been Dreaming of Since ...Bustle
Exercise in a Bottle Is Next Food Frontier for NestleBloomberg
Nestle developing exercise in a BOTTLE to create the ultimate diet drinkDaily Mail
Design & Trend -The Independent
all 59 news articles »

New York Times (blog)

Does Exercise Really Make Us Smarter?
New York Times (blog)
Exercise seems to be good for the human brain, with many recent studies suggesting that regular exercise improves memory and thinking skills. But an interesting new study asks whether the apparent cognitive benefits from exercise are real or just a ...

and more »

Nestle's next food frontier: Exercise in a bottle
Arizona Daily Star
The goal is to develop a nutritional product that mimics or enhances the effect of exercise for people with limited mobility due to old age, diabetes or obesity, Kei Sakamoto, the scientist who oversees research on diabetes and circadian rhythms at ...


Yahoo Health

Can You Out-Exercise Bad Eating Habits?
Yahoo Health
Well, while exercise can certainly help mediate the damage done by a less-than-healthy diet—granted you have a job and a life outside of the gym—there aren't enough hours in the day to work off the foods that a lot of guys eat in the name of that ...

and more »

Medical News Today

Running for exercise 'slows the aging process'
Medical News Today
The researchers recruited 15 men and 15 women with an average age of 69 who regularly ran or walked for exercise. For this study, "regularly" meant walking or running at least three times a week for a minimum of 30 minutes per workout, for at least 6 ...
Why Running May Really Be The Fountain of YouthTIME
Running Really Can Keep You Young, Study SaysHuffington Post
Running Regularly Could Be Key To Long-Lived YouthHeadlines & Global News
WBUR
all 85 news articles »

Discovery News

Exercise Plus Fasting May Boost Brain's Neurons
Discovery News
Forget what you've heard about "brain food"...turns out, the best food for your brain may be none at all. New research on intermittent fasting and exercise show some surprising brain benefits of depriving yourself of calories -- at least occasionally ...


TWC News

Healthy Living: Exercise and Weight Loss
TWC News
"A lot of people have the misconception 'Hey, I'm exercising, I can eat whatever I want to.'" Charlotte YMCA Health and Wellness Director Erin Karp Agrees. "I think a lot of people feel that because they're starting to exercise, the scale is ...

and more »

Nestle Working On 'Exercise in a Bottle' For the Gym-Averse
Tech Times
"The enzyme can help people who can't tolerate or continue rigorous exercise," says Kei Sakamoto, a scientist who researches diabetes and circadian rhythms at Nestle. "Instead of 20 minutes of jogging or 40 minutes of cycling, it may help boost ...


Daily Mail

Exercise Might Not Help Some Type 2 Diabetics Control Their Blood Sugar ...
WebMD
"For many years we have been under the impression that exercise helps decrease insulin resistance in muscles," boosting blood sugar control, said Dr. Maria Pena, director of the Center for Weight Management at North Shore-LIJ's Syosset Hospital in ...
A fifth of type 2 diabetics will NOT benefit from exercise due to geneticsDaily Mail
Exercise Won't Help 20 Percent of Type 2 Diabetes Patients. Blame Their GenesHealthline
Some T2D Patients Gain No Benefit From ExerciseMedPage Today

all 30 news articles »
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