This seems to be the hardest thing for most people. They get really excited about losing weight/starting a fitness routine/eating healthier, etc. We really feel like we have the motivation then, and that it will last forever.
Imagine our surprise when 2 weeks later, we find ourselves in the kitchen late at night, eating as if we're going to die tomorrow! There's something so self-sabotaging, and so compelling, about breaking the resolutions that we really know we want to keep.
So how do some manage to stay motivated? Is motivation really the key to sticking with it?
I think we get the definition of motivation so wrong -- it isn't that really warm feeling from 'sticking with it' for 5 days, the hope that we'll look good in a bikini by next month. It's something more deep-seated, the kind of motivation that's always with you, because you REALLY want this healthier life.
Aside from that, what are some ways to stay motivated? Read on.
-Listen to music. Create a playlist for when you exercise, maybe some harder + faster music than you normally listen to, and you'll subconsciously move to the beat. Pick music you love, and you'll look forward to exercising.
-Take some exercise classes. The excitement is contagious and maybe you'll meet some people with like-minded goals, who will motivate you and likewise.
-Create some time for yourself. Stressed eating is pretty common, and in today's high-stress world, you can see where it all leads. Find the time to unwind, and especially what you like best. Whether it's yoga, taking a bath, meditating, reading, listening to music, going to see a movie/museum on your own, or gardening, etc. make sure you do it everyday.
-Make a list (or look over it). Find out what really motivates you, and write it down. Look it over once a week or whenever things are tough, and it will comfort you. Take comfort in yourself, and knowing that you can do it.
-Join an online community. Try self.com or shape.com for the forums. You can get great advice, and bond with others over the tough times. And rejoice over the good times.
-Stop 'dieting'. Live! - If you spend most of your time at home, counting calories eaten or burnt, stop right now. Not only is the obsession eventually going to make you break one night, but you can't avoid life, just because you want to lose weight or become healthier. You need to take your mind off it, enjoy life and friends, and it will all come. If you think about it too much, you're setting yourself up for a possible eating disorder.
And what are some things exercise will do for you?
-You will; be more confident. How does it really feel after running that mile you never thought you could do? Realizing you have the strength to really overcome a lot of things, you never imagined.
-You will look better. So maybe you don't really notice it. Then one day, out of nowhere, you look in the mirror - oh my god, I look so good! My body, my skin, my hair - I'm glowing. At least, that's what you'll say - and the people around you-it does come.
-You will be happier. With consistency, exercise does something amazing. After awhile, you'll notice the difference between that half hour jog, and not having it. There's something about exercising that afterward makes you want to smile, maybe even laugh, with happiness. That light, cool feeling in your chest, along with the rush of endorphins, will make you an exercise addict. In a good way ;)
-You will live longer. Well -- I guess you'll find that out eventually.
Nov 11, 2007
How to start (or continue) a fitness routine LONG
If you're just starting (or thinking about it) a fitness routine, or even if you already have one, and need some help, look no further!
First, what do you want to accomplish?
*Quick (short-term) Weight Loss
-Maybe you've got a reunion to go to, or you've got someone 'special' flying in, in a month. Or maybe it's that age-old bikini season coming up. First, let me say this. It's not going to be very healthy, working your body from one extreme to other. Next, it's not going to be permanent. But your body is yours, and there are better ways to lose weight quick then others. So here goes.
-It really depends how long you've got, and how much weight you've got to lose. Let's say about 3weeks being the minimum, because less than that, you really can't do much. And let's also say that you're not very overweight or obese - just need to lose a quick 10, 15 pounds? Ok.
-As far as exercise goes, try to get in 30min of cardio 4-5 days a week for the first week or two, then 5 days a week following. Make sure you warm up for 5min, do your 30min cardio, then cool down for 5min, followed by stretching. MAKE SURE not to skip the warm up, cool down, or stretch. These prevent injury, transitioning to your workout, and then cooling your body down to your normal heart rate.
-Do strength training exercises 2-3x a week, 20-30min. You can find them in fitness magazines or online. Be sure to space them at least every other day, for most results.
-Be sure to take a multivitamin, and do not eat less than 1500 calories if you're a female, or less than 2000 if you're a male.
*Steady (long-term) Weight Loss
-Steady, long-term weight loss might seem very hard at first, but once you've done it for awhile, TRUST ME, it becomes something really enjoyable, a lifestyle that you feel good about, and that makes you feel good. After awhile it just honestly becomes more fulfilling. But it takes time, effort, and constant motivation.
-First, if you have any psychological issues with food or otherwise, please see a therapist to work out any of these issues. These will only be a barrier.
-Write down your reasons for wanting a better life for yourself. True reasons that will comfort you through the long haul, not just simple statements like "I want to look better".
-Gather a lot of information, and be objective. Go to reputable sites like shape.com or prevention.com, or do an online search, but be careful where you find info. Gather info on exercise, common do's and don'ts, how to start a routine, nutrition basics and beyond, etc.
-Start slow with exercise. Be sure to increase GRADUALLY. The #1 reason people quit exercise routines, is because they do too much, too soon, and believe exercise is too hard, in turn. If you go at it easy, you see the benefits as they come, and it will be something you'll really look forward to.
*Gain Weight
-So you want to gain weight, and you think exercising is definitely the way. Good for you! Most people think the right way to gaining weight involves becoming more sedentary, and eating a lot of sweets and chips and fast food. Not unless you want to ruin your body.
-First, increase your calorie intake w/calorie-dense foods, that are healthy for you. These include nuts, peanut/almond butter, whole-wheat pastas + breads, avocados, mangos, papayas, pears, bananas, vinaigrette dressings, etc. Do an online search for more options.
-Start strength training, eventually and slowly working up to 3-4x a week, 20min-1hr. You can find examples in fitness magazines and exercise videos. Make sure to include some weight training as well, as that also helps build muscle more efficiently. Be sure to space them at least every other day, because lean muscle builds through recovery time.
-Do some form of cardio, 3 or so days a week, enough to keep you healthy, but not to cause you to lose anymore weight.
*Create Endurance
-The best way to create endurance through a fitness routine is to have a goal. Do you want to run the next marathon? Do you want to swim faster and longer? Or do you just want to have more endurance, for everyday activities?
-If you have a specific sport in mind, you just need to stick with that. For example, if you want to run the next 5k, start walking a couple days a week, slowly building up your speed to brisk walking or light jogging over a time period of a couple weeks. Then once you're comfortable with jogging or running at a good pace, work on increasing your time.
-If you just want to endure more in general, your key is variety. Do different exercises and activities often, to work different muscle groups. Start out with easier activities with less time, and increase to harder activities, with more time. Look below under "continue exercising" for a lot of new and exciting ideas.
*Just be healthier
-So, your goal isn't weight loss or gain, really. You just want your body to be healthier, inside and out. And who doesn't? Exercise makes your body work better and feel better inside, your brain sharper + happier, and as far as the outside goes, who doesn't want clearer skin, glossier hair, etc? And that's just the beginning.
-If you're going to start exercising, make sure that you eat a little more daily so you don't lose weight. Add in an extra calorie-dense, healthy snack or two a day. Anything peanut or oil-based (PB, almonds, olive oil, etc.) is good, or maybe add a higher calorie fruit snack, like a banana or avocado, or pear.
-If you've been inactive for awhile, start w/15-20min walks 2-3x a week. Be sure to increase GRADUALLY. The #1 reason people quit exercise routines, is because they do too much, too soon, and believe exercise is too hard, in turn. If you go at it easy, you see the benefits as they come, and it will be something you'll really look forward to.
-So, where do you stop? Wherever you feel is right for you! Whether you end up walking 30-60min a day, most days of the week, or you do something more vigorous, like jogging or playing tennis, is all up to you. Usually the more you exercise, the better you feel. The exception, of course, is if you exercise too much. Then your health will likely decline, and you'll see the difference.
* Continue exercising
-You're probably losing motivation at this time, if you've been doing the same routine weeks, months, or even years! What you really need, is variety. First, evaluate your current regimen. Is it too much for you? Is it really too little? Or is it just enough time, to maintain your weight, and keep you healthy? There are so many options out there, if you can't face that treadmill or elliptical one more time, consider these new options to get you excited and motivated about working out again..the way you used to feel.
-hiking
-swimming
-snorkeling or scuba diving
-white water rafting or canoeing
-group dance or aerobic classes
-bicycling
-skiing/snowboarding
-skateboarding
-jump roping
-brisk walking
-tennis
-horseback riding
-soccer
-basketball
-rollrblading
-exercise DVDS
-running/jogging on a new, scenic trail
See? There really is no excuse that exercise is boring for you, or you've gotten tired of it. Keep it up, add new and exciting things, + the quality of your life will go up tremendously.
First, what do you want to accomplish?
*Quick (short-term) Weight Loss
-Maybe you've got a reunion to go to, or you've got someone 'special' flying in, in a month. Or maybe it's that age-old bikini season coming up. First, let me say this. It's not going to be very healthy, working your body from one extreme to other. Next, it's not going to be permanent. But your body is yours, and there are better ways to lose weight quick then others. So here goes.
-It really depends how long you've got, and how much weight you've got to lose. Let's say about 3weeks being the minimum, because less than that, you really can't do much. And let's also say that you're not very overweight or obese - just need to lose a quick 10, 15 pounds? Ok.
-As far as exercise goes, try to get in 30min of cardio 4-5 days a week for the first week or two, then 5 days a week following. Make sure you warm up for 5min, do your 30min cardio, then cool down for 5min, followed by stretching. MAKE SURE not to skip the warm up, cool down, or stretch. These prevent injury, transitioning to your workout, and then cooling your body down to your normal heart rate.
-Do strength training exercises 2-3x a week, 20-30min. You can find them in fitness magazines or online. Be sure to space them at least every other day, for most results.
-Be sure to take a multivitamin, and do not eat less than 1500 calories if you're a female, or less than 2000 if you're a male.
*Steady (long-term) Weight Loss
-Steady, long-term weight loss might seem very hard at first, but once you've done it for awhile, TRUST ME, it becomes something really enjoyable, a lifestyle that you feel good about, and that makes you feel good. After awhile it just honestly becomes more fulfilling. But it takes time, effort, and constant motivation.
-First, if you have any psychological issues with food or otherwise, please see a therapist to work out any of these issues. These will only be a barrier.
-Write down your reasons for wanting a better life for yourself. True reasons that will comfort you through the long haul, not just simple statements like "I want to look better".
-Gather a lot of information, and be objective. Go to reputable sites like shape.com or prevention.com, or do an online search, but be careful where you find info. Gather info on exercise, common do's and don'ts, how to start a routine, nutrition basics and beyond, etc.
-Start slow with exercise. Be sure to increase GRADUALLY. The #1 reason people quit exercise routines, is because they do too much, too soon, and believe exercise is too hard, in turn. If you go at it easy, you see the benefits as they come, and it will be something you'll really look forward to.
*Gain Weight
-So you want to gain weight, and you think exercising is definitely the way. Good for you! Most people think the right way to gaining weight involves becoming more sedentary, and eating a lot of sweets and chips and fast food. Not unless you want to ruin your body.
-First, increase your calorie intake w/calorie-dense foods, that are healthy for you. These include nuts, peanut/almond butter, whole-wheat pastas + breads, avocados, mangos, papayas, pears, bananas, vinaigrette dressings, etc. Do an online search for more options.
-Start strength training, eventually and slowly working up to 3-4x a week, 20min-1hr. You can find examples in fitness magazines and exercise videos. Make sure to include some weight training as well, as that also helps build muscle more efficiently. Be sure to space them at least every other day, because lean muscle builds through recovery time.
-Do some form of cardio, 3 or so days a week, enough to keep you healthy, but not to cause you to lose anymore weight.
*Create Endurance
-The best way to create endurance through a fitness routine is to have a goal. Do you want to run the next marathon? Do you want to swim faster and longer? Or do you just want to have more endurance, for everyday activities?
-If you have a specific sport in mind, you just need to stick with that. For example, if you want to run the next 5k, start walking a couple days a week, slowly building up your speed to brisk walking or light jogging over a time period of a couple weeks. Then once you're comfortable with jogging or running at a good pace, work on increasing your time.
-If you just want to endure more in general, your key is variety. Do different exercises and activities often, to work different muscle groups. Start out with easier activities with less time, and increase to harder activities, with more time. Look below under "continue exercising" for a lot of new and exciting ideas.
*Just be healthier
-So, your goal isn't weight loss or gain, really. You just want your body to be healthier, inside and out. And who doesn't? Exercise makes your body work better and feel better inside, your brain sharper + happier, and as far as the outside goes, who doesn't want clearer skin, glossier hair, etc? And that's just the beginning.
-If you're going to start exercising, make sure that you eat a little more daily so you don't lose weight. Add in an extra calorie-dense, healthy snack or two a day. Anything peanut or oil-based (PB, almonds, olive oil, etc.) is good, or maybe add a higher calorie fruit snack, like a banana or avocado, or pear.
-If you've been inactive for awhile, start w/15-20min walks 2-3x a week. Be sure to increase GRADUALLY. The #1 reason people quit exercise routines, is because they do too much, too soon, and believe exercise is too hard, in turn. If you go at it easy, you see the benefits as they come, and it will be something you'll really look forward to.
-So, where do you stop? Wherever you feel is right for you! Whether you end up walking 30-60min a day, most days of the week, or you do something more vigorous, like jogging or playing tennis, is all up to you. Usually the more you exercise, the better you feel. The exception, of course, is if you exercise too much. Then your health will likely decline, and you'll see the difference.
* Continue exercising
-You're probably losing motivation at this time, if you've been doing the same routine weeks, months, or even years! What you really need, is variety. First, evaluate your current regimen. Is it too much for you? Is it really too little? Or is it just enough time, to maintain your weight, and keep you healthy? There are so many options out there, if you can't face that treadmill or elliptical one more time, consider these new options to get you excited and motivated about working out again..the way you used to feel.
-hiking
-swimming
-snorkeling or scuba diving
-white water rafting or canoeing
-group dance or aerobic classes
-bicycling
-skiing/snowboarding
-skateboarding
-jump roping
-brisk walking
-tennis
-horseback riding
-soccer
-basketball
-rollrblading
-exercise DVDS
-running/jogging on a new, scenic trail
See? There really is no excuse that exercise is boring for you, or you've gotten tired of it. Keep it up, add new and exciting things, + the quality of your life will go up tremendously.
Nov 10, 2007
Welcome from me :)
Hey this is my first post here. So, I will just say a few words, and get onto the info. This blog is dedicated to educating the public about health, green living, fitness, mental + physical wellness, looking + feeling better, and just living a more fulfilling, creative, etc etc life. Of course, how can a blog do all of that for you? You create your own fate. Basically I just want to post articles, some that I write myself based on years of research, and others that I find around the 'net.
I love knowledge, and learning new things on the topic of health + fitness. if you go to most websites, you'll probably see most of the same things. I want to really get some hard-to-find info, break some common misconceptions, and make you excited + motivated about all of this. Why? I don't know, mostly it's just something I find pretty interesting, and I like to live a healthy/green life.
Okay well that wasn't so quick. I don't know if you even read through those monotonous paragraphs..oh well. Let the posting begin!
Also, I eventually hope to start my own domain, as a huge database for info of these topics. This is really just a starting point, until I can accumulate enough info.
I love knowledge, and learning new things on the topic of health + fitness. if you go to most websites, you'll probably see most of the same things. I want to really get some hard-to-find info, break some common misconceptions, and make you excited + motivated about all of this. Why? I don't know, mostly it's just something I find pretty interesting, and I like to live a healthy/green life.
Okay well that wasn't so quick. I don't know if you even read through those monotonous paragraphs..oh well. Let the posting begin!
Also, I eventually hope to start my own domain, as a huge database for info of these topics. This is really just a starting point, until I can accumulate enough info.
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