Archive for the ‘Motivation’ Category

Today I’d like to share with you an article by one of my favorite health and fitness experts, Lori Shemek.  Enjoy!

Your 5 Quick No-Fail Action Steps to Exercise Success – The SMART Program

By Lori L. Shemek, Ph.D.

Most of us start an exercise program and soon give-up. Why? When we first begin we are all pumped-up ready to follow our goal(s) without fail. One problem is that initially we may have too much exuberance. This leads to over-training resulting in injury. But most commonly, it is our inability to stick with the program due to injury, external/internal events and more. If I told you there was a blue-print, a map, that told you everything you must do in order to be successful in your exercise endeavors, would you want to learn about it? Well, look no further. Here I have put together a simple list of necessary elements that are vital to your successful health goals. The program I’ve created is called the S.M.A.R.T Program. These five actions will literally create fitness success in your life.

The S.M.A.R.T Program

S – Schedule

Schedule your exercise. There is much research showing that by writing down the date and time you will be exercising will ensure success. By scheduling your work-outs, you are creating neuronal pathways in the brain that set-up this expectation that you will be exercising on a certain day and at a certain time. After roughly three weeks, you will have literally created a habit! The act of scheduling also conquers the objection to “I don’t have enough time to exercise” Treat your scheduled exercise with the same regard as you would a doctor or dentist appointment.

M – Motivation

Motivation can be hard to come by when we are faced with all of the external and internal pullings of our lives. This is why, if you are to remain motivated – you must always remember the reason why you wanted to exercise in the first place. Go back to that place when you were first energized and ready to conquer the world! Keep the reasons “why” imprinted in your brain and habitually go to it when motivation wanes.

A – Action

Just Do It! I know it can be difficult to get moving at times, but just remember this..energy creates energy. The more you move your body, the more energy you have – even while exercising. By moving your body you will profoundly change your life. You will have the leg strength to move your body easily through life, you will have a heart that will not have to work as hard, and you will have powerful lungs. So, from now on, do not think about whether or not you’ll exercise – put your shoes on and Just Do It! Let me repeat: Just Do It!

R – Rest

Do you know why most people quit their exercise programs? Injury and fatigue. These people are so energized in the beginning, that they go to the gym twice a day, they run way to many miles, they pump way too much iron etc, and then they get injured, discouraged and quit. Rest is vital to a well-rounded exercise program. By over-doing your fitness, you are depleting your energy stores rather than building them up. This has an overall effect that targets your motivation and action. Important: Start out slow and easy, then gradually build-up your endurance.

T – Tenacity

Did you know that some of the most successful people in the world share a common characteristic? They are tenacious. They persist until they have achieved their goal, even when they feel like quitting. You must believe that you hold the power to do anything that you set your mind to. When you feel like giving up – ask yourself if there isn’t something else you can do. Can I put more effort into making my fitness goals a reality? Have I tried another strategy? Will quitting help me accomplish my goals? Remember that trials will come, difficulties will arise and you will want to quit. Reject all thoughts of failure. Tomorrow is another day and as long as you get back on the horse, you will succeed..because you are tenacious.

Your health and your quality of life depend upon your actions. As long as you follow the S.M.A.R.T. Program tenets – you will achieve success!

“Our decisions – not the condition of our lives – determine our destiny.” ~Tony Robbins

Living a healthy life is easy once you have the knowledge. If you would like to learn more about how to easily integrate the S.M.A.R.T Program into your life or any other area of health and nutrition, please visit us here: http://www.dlsHealthWorks.com/ and while you are visiting, please sign-up for your FREE Health Tips. Here you will find everything you need to create optimum health in your life.

Lori L. Shemek, PhD, CNC, CLC, is Founder and President of DLS HealthWorks. Lori has devoted the past 20 years practicing and teaching others how to easily CREATE OPTIMUM HEALTH in their lives. Lori is the Co-Author of “A Practical Guide On Aging Parents And Nutrition.

Article Source: http://EzineArticles.com/?expert=Lori_L._Shemek,_Ph.D.
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Today I’m going to share with you a fabulous FREE  resource called Fat Loss Quickie Motivation Boosters.

This eBook/worksheet/video package was put together by Scott and Angie Tousignant who developed the Sizzlin’ Circuits videos and, of course, the famous Fat Loss Quickie program.

Motivation Boosters is a collection of 7 strategies that Scott and Angie used to completely transform themselves into the fit, healthy people they are today.  The heart of the program is a set of printable worksheets on topics such as goal setting and tracking, and how to discover which of your fitness beliefs are holding you back.  I particularly like the calendar used to countdown the days until the date you’ve set for meeting your goal.  There’s even a cute bulls-eye graphic to hang on your refrigerator to keep you on target!

The eBook has detailed instructions on how to use each worksheet and videos to explain even further.

I urge to you download the Fat Loss Quickie Motivation Boosters package right now.  After all, it’s FREE so what have you got to lose?

Let’s go into the weekend on a humorous note!

Take a look at this video and feel thankful that we are living in the 21st century!  I wonder what future generations will think of the videos we are making today -  a definite reminder to not take ourselves too seroiusly!

A weight loss journal is one of the best motivational tools there is.

Nothing can show you your progress and keep you on track like a weight loss journal.  Let’s take a look at how to set up this valuable tool.

Do I need a book made specifically to be used as a weight loss journal?

Absolutely not.  In fact, I would advise against using any book that pre-determines how you should use the pages.  A journal with blank pages allows you to put whatever you want on any page in any order.  This is your personal diary and needs to be designed by you.

Because your journal will be going with you wherever you go, it needs to be sturdy enough to stand up to lots of use and portable enough to fit in your purse.

What should I record in my weight loss journal?

The answer to that question is anything and everything that has to do with your weight loss journey!  Here are some ideas:

• Goals. I’m sure you have a long term goal in mind but you will also find it helpful to set weekly goals to reach along the way.
• Progress.    Write down your weight and measurements at regular intervals.  Maybe you could create a graph to better visualize your progress.  Paste in photos of yourself and see how your appearance is changing.
• Foods eaten.    What did you eat?  What size portion?  How many calories? (If you don’t know the calorie count, look it up – don’t guess.)  Be sure to write down everything that goes into your mouth!
• Exercise. Did you do an extra amount of walking today?  Did you go to the gym?  Did you spend Saturday on the couch?  Write it down!
• Thoughts and feelings. How did you feel after a particular meal or workout?  What time of day were you the most hungry?  Were you sore after a long walk?  Happy when you saw progress on the scale?
• Inspiration. Include inspirational quotes, clippings, cartoons, compliments you received.  You could even paste in the size tag from your new skinnier jeans!

How will my weight loss journal help me lose weight?

By re-reading your journal, you’ll learn things about yourself that you might not have realized before.  You’ll be able to see what situations tempt you to overeat or to skip exercising.  Once you see these patterns, you’ll be able to plan how to deal with them or even avoid them altogether.  You’ll also have a record of things you tried that didn’t work so you don’t end up trying them again!

Have fun with your weight loss journal!  Choose a book with a cover you love, use colorful pens, draw funny pictures, be creative! Who knows?  This could become a journey of self discovery as much as a weight loss journey!

Be sure to get my 40 Healthy Weight Loss Tips to help you along your way!

Today I’d like to share with you this video in which Ava Cowan gives us her top 5 motivational gym tips.

I completely agree with Ava about the power of music to encourage your workout efforts, and the ipod truly is the most portable player around. Make different playlists for different days or use the shuffle function to keep things fun and unpredictable!

Starting a regular exercise program might just be the most important thing you can do for your overall health.

Einstein is famous for saying, “Nothing happens until something moves.”  This is especially true when talking about your body.  But what are some specific reasons that starting an exercise program is so good for you?

1. Building muscles.     Once we reach our 30’s, we begin to lose muscle tissue.  The main indicator of an aging body is loss of muscle mass.  You lose your strength and, related to that, you lose your ability to avoid falls.  And, because muscle tissue is the biggest calorie-burning tissue in the body, you burn calories more slowly, greatly raising your risk of becoming overweight or even obese.

2. Keeping your heart and brain healthy. Your heart is also a muscle and needs regular workouts to stay healthy and strong.  A fit heart is able to more efficiently pump essential oxygen and other nutrients throughout your body, including to your brain.  As long as it’s properly nourished, your brain can maintain its ability to manage the mental, physical, and emotional components of your life.

3. Keeping your bones strong. Your bones also must be worked out to keep from becoming fragile and prone to osteoporosis.  Because your muscles are attached to your bones, when you work out your muscles, you are also working out your bones.

Don’t let yourself become weak and decrepit!  If you want to have a good quality of life as you grow older, don’t just sit there hoping for the best!  Whatever age you are, start an exercise program today – all it takes is 3 times per week.  It’s the best investment in your future that you can possibly make!

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