Motivation Monday

Posted: October 22, 2012 in Facts, Music, Quotes

What are you going to do in those 9 months to make yourself look, feel, and function better?

Pick One—Or Two
We all know that getting on the road to a healthier lifestyle isn’t the easiest with school, work, kids, family, friends, sports, meals to be made, bills to be paid, and chores to be done. Gyms and trainers can be expensive (though, truly, in my opinion, both are worth it if you can find a fair price) and everything seems to take too much time.

Does that sound about right?

Well I have a challenge for you: Pick one or two healthy things to do this week and stick to it for 7 days. Whether it’s hitting the gym every day, making sure to get your 8 cups of water in, turning off your phone at 8pm to spend time with your family, or going to bed 15 minutes earlier every night, write it down and do it. Prove to yourself that you’re worth the change and complete your challenge every day.

Don’t worry, I’m doing this, too. My challenges this week: To do work in my office (/my spare bedroom that is now mostly-clutter-free with my desk all set up) as opposed to my futon in front of distractions (which also makes me leave the computer in the other room/leaving my work behind), and making sure I take one of three things each day to protect me from the sniffles—vitamin D pill, Emergen-C water mix-in, or Zicam chewable.

What’s your challenge(s)?

Music Makes You Lose Control
A cardio fav: “Disturbia” by Rihanna
A lifting fav: “Dragula” by Rob Zombie (Warning: Explicit)
A yoga/Pilates fav: “Come Let Go” by Xavier Rudd
A sprinting/high-intensity fav: “Inspector Gadget Techno”

Post-It-Note Me
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” –Maria Robinson
“Anticipate the difficult by managing the easy.” –Lao Tsu
“Don’t wait. The time will never be just right.” –Napoleon Hill

All Truth
*The following facts were gather from various health and fitness magazines and websites. 

  • Smokers are three times more likely to quit when they eat plenty of fruits and veggies, according to a recent University of Buffalo study. One possible reason: cigarettes can taste worse post-produce.
  • Stepping outside your comfort zone may help you slim down, according to researchers in the United Kingdom. So try a class at the gym, hire a personal trainer, or sign up for a 5K!
  • Doing different workouts back-to-back increases muscle strength and aerobic efficiency simultaneously.
  • 42% of Americans will be obese by 2030, if current trends continue.
  • If you want to get faster and healthier, according to Women’s Health, the 30-20-10 workut may help you achieve both goals, whether you’re cycling, running, or swimming. Warm-up for 1 mile at an easy pace, then pick it up a bit to a relaxed pace for 30 seconds, increase to a slightly faster speed for 20 seconds, and then harder and faster (sprint-like) for 10 seconds. Repeat this 4 more times for a total of 5 minutes. Slow down or rest and stretch for two minutes before repeating the intervals again for a total of 3-4 sets. Cool down for about 1 mile at an easy pace.
  • Lose fat and maintain muscle with a high-protein diet that provides a large dose of amino acids at every meal. High-quality protein from animal sources is your best choice. Still, supplemental protein can help you achieve that large daily dose of protein, especially for snacks. Studies suggest whey protein is the superior source for building muscle.

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