October 22, 2018

Do You Need to Dial Up Your Fitness Effort?

Fit Mind:

Effort= Results!

Put in the effort to your fitness, and you will be rewarded with results. Fitness takes consistency, commitment and dedication. Here’s how to get started:

 

1. Get up early.

2. Stay up late.

3. Pack your gym and work bags the night before.

4. Plan pre and post workout snacks ahead of time.

5. Ask for help.

6. Instead of lunch, go workout.

7. Set 30 day goals.

8.  Set mini goals for each workout.

9. Ride, run or walk to work.

10. Walk your errands, carry your bags and don’t sit down.

 

Take Responsibility for Your Fitness!

Get Fit Quick Tip:

Take responsibility for your health and fitness!

YOU are in charge of your workout! If you want to feel better, look better and function better, log consistent workouts. You can have more energy. You don’t have to live in pain. You don’t have to settle for poor posture. You can have strong muscles. Take responsibility RIGHT NOW by:

Get up earlier and log a home workout via YouTube, DVD or App.

Exercise at lunch.

Walk as much as you can during your day.

Sit less, take more breaks during your day.

If you don’t enjoy your workout, or at least part of it, try a new type of exercise. Keep trying new exercise until you find what works for you.

Join a community sports league or exercise class.

Train for an event like running or triathlon.

Schedule workouts with friends, instead of happy hours and meals.

Download a stretching app and do it every night after work.

Commit to a daily practice of deep breathing and meditation.

 

 

 

 

 

Need an attitude adjustment?

Get Fit Quick Tip:

Need an attitude adjustment? GO WORKOUT!

If you’re looking for a way to improve your mood, change your perspective or simply adjust your attitude, look no further than your workout. Exercise forces deep breathing due to the effort required. The result of deep breathing is stress reduction and a brain chemical mood boost. Exercise also brings emotions forward that need to be processed. Further, exercise clears your mind, allowing creative solutions to challenges to come to the forefront of our thinking. So, next time you find yourself grumpy, in a negative space or with a poor perspective, GO WORKOUT and enjoy the exhale!

 

Fitness Goals: It’s not too soon…

Get Fit Quick Tip:

Prepare and plan your 2017 fitness goals now!

It’s not too early or too soon to prepare for your 2017 fitness goals. Here’s how to get started:

Write freely for 5 minutes. Grab a pen and paper or your keyboard and write whatever health and fitness-related thoughts that come to your mind. The purpose is to keep writing to brainstorm. An important goal may not be at the forefront of your mind and may take some digging.

Pick your top 3 ideas to focus on immediately. Which of the topics you wrote down are the most interesting and inspiring to you? Which scares you the most? Which makes you the most nervous? Choose those topics!

Gather information to establish a starting point. Commit to take one action step each day, beginning TODAY! Make a phone call, do a google search, talk to your friends, ask around.

START! Go.

 

Is fear holding back your exercise?

Get Fit Quick Tip:

Embrace your exercise fears!

Is fear getting in the way of your fitness? What exercise or sport would you be participating in if you weren’t afraid, anxious or nervous? Embrace the fear and keep moving forward. Here’s how:

Ask for help. Everyone was a beginner at some point. Don’t know what to do? Ask your friends, a professional, the front desk staff.

Start slow. Afraid you won’t be able to complete an entire spin class? Don’t! Share your thoughts with the instructor and set your goal to complete 30 minutes (with a proper warm up and cool down.)

Break it down. Always wanted to try rock climbing? Great! Break it down by firstly, simply visit your local rock gym. Second, ask if you’re able to observe others climbing. Third, inquire about lessons or classes. Fourth, climb!

 

FUN Fitness!

Get Fit Quick Tip:

Find the FUN!

Having fun with your fitness, means you’ll want to workout! A consistent workout is where results happen. Let loose, explore and experiment, be open to not exactly knowing what comes next. Here’s how to have fun with your fitness:

Be vulnerable. Take a chance on a workout, where you don’t know exactly how it will go. Do something different!

Be a beginner. Not all workouts need to be about 100% mastery the first time. Try something new!

Abandon structure. Play, run, jump, skip, dance!

 

 

Five Keys to Fitness Motivation! Written by Bob Choat

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Five Keys to Fitness Motivation! Written by Bob Choat

Many people will struggle in getting motivated to exercise or do any kind of fitness routine. Finding the motivation is the key to getting going. It’s not about getting going in doing the hardcore, sweating to the max workouts either. Each one of us has to find what will motivate us. To begin, true motivation in any endeavor comes from inside, described as intrinsic. In this article I am going to describe five keys that will help you discover your personal motivation.

Here are the Five Keys to Fitness Motivation:

Key #1: Begin with YOUR ‘Reason Why.’  Why is it that you want to get fit and healthy?  Begin by writing down the top 10 reasons that you can think of and then narrow it down to 5 and finally to 3. Now, look at each of the three. Does any one of them feel powerful inside of you? When you imagine it, how does it really feel? When you discover “the one” then use it as your reason why.

Key #2: Set Fitness Goals. I’m sure that you’ve heard this many times. The truth is that it is not a goal when you don’t commit it to paper, prepare a plan of action and then take action. Make sure that each goal is: Specific, Measurable, Attainable, Realistic and Timely (S.M.A.R.T.)

Key #3: Associate with Fitness-Minded People. We are the sum average of the five people we associate with the most. We are influenced by many people and those we hang with are our biggest influencers at that moment. It is about “trying to fit in” when we make choices, good or bad.

Key #4: Use a Journal. This will help you to record your progress, keep you on track and let you know which specific emotional triggers result in certain behaviors.

Key #5: Make Fitness Fun! Don’t just go to the gym. Take your fitness outdoors. Make it play time. Change up your routines. Go for a hike. Take a martial arts or boxing class. Consider a dance class! Anything that gets you off the sofa and moving consistently can be considered a form of exercise, including gardening.

You may find that simply one of the keys or a combination of the keys will increase your motivation. I wish you a motivated fitness life!

This article is written by Bob Choat. As America’s #1 Mind-Body Transformation Expert and author of ‘Mind Your Own Fitness’ Bob is dedicated to help transform the mind-body fitness of the nation and beyond. He can be contacted via email: bobchoat@gmail.com and via his blog: www.bobchoat.com