Motivation and Stop Procrastinating Workouts

Motivation and Stop Procrastinating Workouts

Today is the day!

You told yourself you’d hit to the gym after work. But work was more hectic than you thought. Now you’re drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading – along with your motivation.

You know you should get that workout in.

But the idea of dragging yourself to the gym is quickly turning into a pipe dream. You feel like you just can’t get yourself to get up. So then you decide you’ll workout tomorrow instead. But this too is questionable.

This cycle can go on for days… weeks… even months. And it’s frustrating because part of us wants to work out, and knows we’ll feel so much better once we do – but another part of ourselves would rather just crash on the couch.

So why do we procrastinate workouts?

Let’s look at three culprits:

1. I’m Too Busy

2. I Don’t Feel Like It

3. I Can’t Wake Up In Time

1) I’m Too Busy

Have you found there are “more important” things to do than getting to the gym?

Maybe there’s paperwork to catch up.

Maybe there are clothes to fold.

Maybe you have to make dinner.

The tricky part is all of those might be valid. All of those might be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.

2) I Don’t Feel Like It.

Some days we just aren’t in the mood.

We’re tired.

We’re stressed out.

We’re not feeling motivated.

Because we’re not in the right mood, we wait until a “better day” or when we’re in a “better mood”.

Behind this reason is often the belief that, “I need to be motivated before I act” – which is FAR from the truth. I’ve met many fit people and some days they are gung-ho and super-motivated but sometimes they aren’t – but they work out anyway. Lack of motivation doesn’t stop them.

3) I Can’t Wake Up In Time

Mornings can be rough.

The alarm disrupts our perfect slumber. So we hit snooze once… twice… a dozen times until finally we frantically have to get ready for the day.

Maybe the bed is too cozy

Maybe it’s too cold outside

Maybe you’re too tired.

It can be tough waking up, especially if you’re a night owl. Or if you’re in the habit of snoozing your alarm clock. Sure – exercising in the morning has benefits. But if the mornings don’t work, find a time that does. For some people, lunch hours or evening works much better for them.

So it could be any one of these or combination of these. Whatever the reason, let’s look at two ways to prevent this cycle of procrastinating workouts.

Imagine The Finish Line

As you imagine your next workout, what comes to mind?

Do you imagine how pleasant and enjoyable it’s going to be?

Do you think about how happy you’re going be while doing it?

How much fun you’re going to have?

Probably not. When most people imagine working out, they picture all sorts of unpleasant things. Their focus zooms in on the painful exercises… how hard it will be… how tired they’ll be… how sore they’ll be… everyone watching them…

It’s easy to see how they talk themselves out of it.

Focusing on these things will make anyone unmotivated. But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.

In fact, let’s take a lesson from the Navy SEALS on this.

Years ago, the Navy SEALS were in a dilemma, 76% of their top candidates were dropping out.The Navy knew these recruits were more than capable, yet few were making the cut. So they called psychologist, Eric Potterat to figure out how to boost the recruits’ mental toughness. Potterat created four habits (called The Big Four) that worked so well, it increased graduation rate by 50%!

One habit was known as “Imagining How Good It Will Feel”.

When recruits needed a boost to keep them going through a brutal workout, he taught them to imagine successfully completing a workout. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them to power through it.

Here’s how you can use this:

Visualize A Successful Workout

Imagine yourself successfully completing the workout.

Think about how good that will feel at the end.

Feel that success and that accomplishment.

Even if it’s just one workout, it’s still an accomplishment.

Even if you can’t perform as well as you used to, it’s still an accomplishment.

Visualize it as best as you can.

Bring in as many senses as you can.

And you don’t have to focus on the completing the entire workout. You can use this for certain parts of your workout; using something Potterat calls “segmenting.”

In an interview with Business Insider, Potterat states:

“If you’re thrust into a seemingly overwhelming, stressful situation, the best thing you can do is just kind of manage one step at a time and focus on what’s controllable.”

Pick out certain exercises and how they will feel once you’ve accomplished them.

For me, I don’t enjoy doing pull ups. If I imagine doing pull ups, it’s not very motivating. But if I imagine what it’s like after completing pull ups, it’s very motivating. Use it for certain exercises.

When you break it down like this, it’s somewhat like crossing off items on a checklist. You can give yourself a surge of accomplishment by finishing each of those small steps.

Here are some additional aspects you can focus on:

When you’re done how much more alert and energized will you feel?

How much more peace of mind will you have after the work out?

How much better will the rest of your day feel?

Do you think that feeling of accomplishment will carry with you the rest of the day?

5-Minute Commitment

Working as a fitness professional, I learned that the most successful clients had certain things in common.

One of which was the quantity of workouts they did on their own (called “off-day workouts”). In many cases, these would make or break people. You see, when people need to show up for a session with a trainer, they have accountability. So it’s not too difficult to show up.

But it’s a different story when they have to show up on their own.

So I gave them a challenge.

Even if you’re tired.

Even if you don’t feel like it.

Even if you’re not motivated.

Even if you’re not in the mood.

5-Minute Commitment

  1. Workout for 5-minutes
  2. If after five minutes you still aren’t feeling it, then go home.

Well, guess what?In most cases, they’ll finish the entire workout. Instead of waiting for motivation to strike them like lightning, they acted their way into motivation. It’s similar to the quote by William Butler Yeats, “Do not wait to strike till the iron is hot; but make it hot by striking.”

Commit yourself to just five minutes.

Worst-case scenario, you still accomplish a small workout.

Best-case scenario, you finish the entire thing.

For more ways to fight procrastination and boost your discipline to power through projects, workouts, and tasks – check out http://www.elitelifecoaching.net/procrastination-and-productivity

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Sleep Deprivation and Weight Gain

Sleep Deprivation and Weight Gain

Sleep needs vary across ages and are especially impacted by lifestyle and health. Researchers cannot pinpoint an exact amount of sleep need by people at different ages. However, sleep requirements vary from person to person even in the same age group.

There is a big difference between the amount of sleep one can get by on and the amount one needs to function optimally. For instance, if one is able to operate on six or seven hours of sleep doesn’t mean one wouldn’t feel a lot better and get more done if one spends an extra hour or two in bed.

The new recommendations of the daily sleep requirements for adults by the National Sleep Foundation include:

  • Younger adults (18-25) – Sleep range is 7-9 hours
  • Adults (26-64) – Sleep range is 7-9 hours
  • Older adults (65+) – Sleep range is 7-8 hours

New born babies, infants, toddlers, children and teenagers have more daily requirements of sleep, which vary depending on their age.Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in how little sleep is needed to be considered sleep-deprived. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.

Science has linked sleep deprivation with all kinds of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.

The following mechanisms have been found to underlie the link between sleep deprivation and weight gain –

Increase in ghrelin level –

In a research published in the Journal of Sleep Research in Sep. 2008, it has been found that a single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal‐weight healthy men, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.

Ghrelin is a hormone produced in the gut and is often termed the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.

Interference in carbohydrate metabolism –

Sleep deprivation interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. In one experiment, scientists disrupted participants sleep just enough to keep them from entering deep sleep but not enough to fully wake them. After these nights of deep-sleep deprivation, the subjects’ insulin sensitivity and glucose tolerance went down by 25 percent.

Reduction in growth hormone –

Sleep deprivation reduces levels of growth hormone – a protein that helps regulate the body’s proportions of fat and muscle. Experts estimate that as much as 75 percent of human growth hormone is released during sleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.

Increase in cravings for high-calorie junk food –

Sleep deprivation even for one night creates pronounced changes in the way our brain responds to high-calorie junk foods. On days, when people don’t have proper sleep, fattening foods like potato chips and sweets stimulates stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain, where consequences are weighed and rational decisions are made.

Increase in cortisol –

Researchers have found that sleep deprivation increases the level of cortisol hormone and other markers of inflammation.

Decrease in resting metabolic rate –

There is evidence indicating that sleep deprivation may lower the resting metabolic rate of the body. It is the number of calories our body burns when we’re completely at rest. It’s affected by age, weight, height, sex and muscle mass. This needs further validation but one contributing factor seems to be that poor sleep may cause muscle loss.

The bottom line –

Besides, eating right and exercising regularly, getting quality sleep is an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.

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Don’t Allow Guilt To Sabotage Your Weight Loss

Don’t Allow Guilt To Sabotage Your Weight Loss

I do not believe there are “good” and “bad” foods. There are foods that are good for you, specifically, in that they nourish you and agree with your make up and there are choices that are better for you than others. But I don’t believe in demonizing any foods or making any foods off limits. That’s a sure way to make them irresistible.

In Today is Still the Day I talk about using the right words to help you make the best choices. Instead of saying “I can’t eat that” I suggest you say “I don’t eat that” or “I choose not to eat that now.” That immediately empowers you by putting the power in your hands and it makes a huge difference.

I also believe as long as you eat as clean as possible, choosing the highest quality, one-ingredient foods that agree with your specific makeup 80-90% of the time, the other 10-20% will not make a difference. So that brings us to the subject of guilt, an extremely powerful and toxic emotion.

We all eat the cake and cookies occasionally. When you have a day or two of indulgence, like over Thanksgiving or Christmas, do you eat those special treats with gusto and relish every bite or do you feel guilty with every mouthful? It makes a difference as to how those foods affect your body.

In reality all food is neutral – neither good nor bad. And you have permission to enjoy any and all foods, in moderation, without beating yourself up. Each choice is yours alone and those labels often do more harm than good in the long run. This research found people who associated chocolate cake with guilt vs. celebration reported less healthy eating habits and lower levels of perceived behavioral control over healthy eating when under stress. They were also not found to have a positive attitude toward healthy eating.

Guilty feelings related to certain foods may cause people to eat more than they would want to in higher-stress situations. This is why changing your mindset toward food may help with your weight-loss goals. Your mindset about the food you eat affects how well it nourishes your body. Enjoyment of your food prompts the parasympathetic nervous system to trigger the relaxation response. This also relaxes the muscles in the gastrointestinal tract and increases digestive juices, which improve your ability to digest fully.

Food is fuel and nutrition, but it is also meant to be savored and enjoyed. It shouldn’t cause guilt and anxiety.

Do certain foods cause you to feel guilty when eating them?

Ann Musico is a holistic health coach and independent nutritional consultant. She has developed a “3-D Living Program” to assist her coaching clients in achieving vibrant health and wholeness – spirit, soul and body. Visit her website at https://www.threedimensionalvitality.com to learn more about the “3-D Living Program,” her book, Today is Still the Day, as well as the coaching packages she offers. Subscribe for her free monthly newsletter and weekly email messages.

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Healthy Mind In A Healthy Body

Healthy Mind In A Healthy Body

Healthy Mind Healthy Body

I want to always remind you that we are Spirit, Soul and Body, and we can only enjoy holistic health when all three areas are given attention. We need to be nourishing our Spirit, Soul (Mind) and Body to cope with much stress and anxiety that life bring.

Having and maintaining a healthy sound mind in a healthy body, will help you to unwind after a long day, and allow you to regain your focus, and enable you to develop an overall health and well being.

Self Care For A Healthy Mind

Self-care is just as it says, taking care of yourself. It is not just about getting a massage. It is any action you take to preserve and improve your health, well-being, happiness, peace of mind and a fulfilled life.

I want to emphasize something very important many self-conscious persons don’t seem to be aware of.

Self-care is not for fools. Self-care is not for the weak. It is not a luxury, and it is not self-centered.

When you don’t take care of yourself, are too hard on your body, or don’t take care of your emotional needs, you are at a much higher risk for burnout, a variety of mental health issues including anxiety and depression, physical injury and illness.

Not taking care of yourself will always catch up to you sooner or later.

Sound familiar? May be you have had a wake-up call of your own.

I want to share with you 30 Self-Care Habits from Tracy Kennedy of Lifehack.org

She has combined 30 Ways to Take Care of Yourself mentally, emotionally, physically and spiritually. Of course I put my personal tone and touch in there, but the original is credited to Tracy

1. Breathe

Deep breathing increases circulation by bringing oxygen to your muscles and brain. This increased oxygen content leads to greater energy and healthier muscles, organs and tissues.

Breathe deeply more often. In fact, experts recommendation is to develop the habit of practicing deep breathing every day.

What happened when you started to read this? Did you take a deep breath? Great, you’re already practicing self-care.

2. Eat Well

Your body is a machine and food is your fuel. Simple as that. I’ve learned two main things studying diets over the years and working with top health doctors:

First, focus on eating real, whole, nutrient-dense food; avoid processed foods and refined sugars. The truth is you should avoid all forms of sugar.

Secondly, find what works for you. There are lots of options out there – Paleo, Mediterranean, plant-based, you name it.

3. Stay Hydrated

The human body is composed of 50-65% water. Some parts of our bodies, like our brain, heart and lungs, are more than 70%. Drinking water is a simple, effective way to take care of yourself.

You should practice to start your day before breakfast, with a glass of warm water with some lime or lemon juice in it. That’s a most effective way of activating your cell to fight and combat the many battles throughout the day.

Aim to drink eight 8-ounce glasses daily. It takes no extra time, energy and effort, so grab a glass and start hydrating.

4. Sleep

I used to wear it as a badge of honor that I didn’t sleep much. However, increasingly more studies are coming out on the importance of getting enough quality sleep and, more importantly, the consequences when you don’t.

The world over, people are being deprived of necessary sleep, and they are doing more harm than good to their health.

Make sleep a priority. Your mind and body will thank you.

5. See Your Doctor

How long have you been putting off making an appointment, tolerating constant pain or dealing with something that just isn’t right?

Most things can be dealt with if they’re caught early – and are much harder to manage if you wait. Grab your phone, schedule an appointment now.

6. Express Gratitude

In order to live a life we love, we must first love the life we live. Research continues to surface on the science and benefits of gratitude.

Gratitude is the quality of being thankful; we should be always ready to show appreciation for and to return kindness.

Being grateful is one of the simplest, yet most powerful, things you can do to take care of yourself. Here’re 40 Simple Ways To Practice Gratitude.

7. Take Supplements

Name what ails you and research or ask your doctor (preferably an alternative medical practitioner) what vitamins, minerals, or herbs can support your health and well-being.

For example, those with a B-12 deficiency are much more likely to experience anxiety and Vitamin D deficiency has been linked to all sorts of health problems.

I take turmeric/curcumin to reduce inflammation, and B2 and magnesium supplements recommended by my neurologist for hormonal migraines.

You should be willing to include supplements in your diet. Because what you are doing is supplementing your diet with those nutrients absent from your daily consumption that the body requires.

Always make sure to check the quality and efficacy.

8. Hug Your Kid, Spouse or Loved Ones

Based on scientific findings, the benefits of hugging go beyond that warm feeling you get when you hold someone in your arms. Scientists say that giving another person support through hug, can reduce the stress of the person, especially in difficult moments.

They believe that the stress-reducing effects of hugging might also work to keep you healthier.

Hugging boosts your oxytocin levels (the love hormone), increases serotonin (elevates mood and creates happiness), strengthens the immune system, boosts self-esteem, lowers blood pressure, balances the nervous system and releases tension.

Only a few seconds can put you in a positive mood.

9. Meditate

Yep, you knew this was coming, didn’t you? However, when I think of meditation, it has nothing to do with practices that have Eastern mysticism as their foundation.

From the Holy Bible, Psalm 19:14 states, “May the words of my mouth and the meditation of my heart be pleasing in your sight, O Lord, my Rock and my Redeemer.”

My meditation is to focus solely on the Word of God and what it reveals about the God of the Word. So, if you’re one of those people who think you can’t meditate (I feel you, I was one of you!), no more excuses. Try it.

10. Get Bodywork

I said that massage wasn’t the only form of self-care, but it is a good one!

Bodywork is a staple of my self-care routine. Our bodies store emotional tension in ways that we don’t even realize, and bodywork allows us to release that tension.

Options include chiropractic, stretching, cranial-sacral therapy, myofascial release work, osteopathy and reflexology.

11. Take a Hike

Get the blood flowing. We all know the benefits of exercise. This might be a walk, run, hike, trip to the gym, yoga or stretching. Whatever you do, get your blood and body moving.

Ever year the Men’s Ministry in the church where I worship, plan a hike to the Blue Mountains. That is the highest peak in the island of Jamaica.

That is indeed a good workout, because if you are not physically and mentally ready for it, you might not make it to the top.

12. Spend Time with Those You Love

Schedule a date night with your partner, a special day with your kiddo or happy hour with your BFF. We are biologically hardwired for relationships and connection.

Studies prove that people who socialize often have higher levels of happiness. This doesn’t have to be face-to-face; sometimes a phone call is all you need (and can fit in!).

13. Take a Vacation (or a Staycation)

More than 50% of Americans don’t use all of their vacation days. Take time off away from the routine of life. Make time to have fun, recover and re-energize.

Especially for partners who are experiencing some challenging situations. Be it relational, marital, family or job related, breaking away from your familiar environment can heal.

14. Do Something Just for Fun

When was the last time you did something because it was fun or gave you joy? Not because it had a tangible benefit, purpose or ROI?

Crank up the music and dance. Laugh with your kids. Head to the bowling alley. Play a game. Write. Buy flowers. Follow your passions. Attend a fun event.

The real ROI? A better, more energized, happier self.

15. Treat Yourself and Your Body

When you look good, you feel good. You are what you think about yourself.

Get a haircut, have your nails done, enjoy a facial, manicure or pedicure. When we take care of how we look physically, we feel better emotionally.

16. Spend Time in Nature

Studies have shown spending time in nature has a wide range of health benefits including lowering your stress hormone levels.

Get outside, create a backyard garden and mingle with nature.

Head to the forest, hit the beach or take a hike. Walking barefoot and ‘grounding’ can be especially healing.

17. Eliminate Toxicity and Negativity

Toxic people are contagious. Make a conscious effort to hang out with people who feed your soul and make you feel energized and alive. Eliminate or reduce the amount of time you spend with people and situations that drain you or leave you feeling exhausted.

Surround yourself with love, encouragement and positive energy.

18. Take a Bath

This is a simple and inexpensive way to take care of yourself.

Add in a little Epsom Salts, essential oils or that bath bomb you have lying around. Light a candle, sit back, relax and unwind.

19. Practice Self-Reflection

Self-reflection is about taking a step back and reflecting on your life, behavior and beliefs.

Take time regularly to hop off the hamster wheel of life. Think about what’s working and what’s not, acknowledge your wins and successes; identify what to keep and what needs to change.

Try journaling or check out tips for self-reflection here: How Self-Reflection Gives You a Happier and More Successful Life

20. Feed Your Mind

The number one way to positively feed your mind is to read the Word of God every day. Another way to feed your mind and educate your philosophy is through the writings of influential people. Maybe you can’t meet the person, but you can read his or her books.

Learn something new! As humans, we have a need to use our full cognitive capacity. We are here to grow and evolve and learning is a huge piece of us feeling energized and alive.

Take a class or online course. Read a book. Listen to a podcast.

Healthy mind

21. Lend a Hand

We also have a need for significance, contribution and making a difference. Among many other benefits, volunteering has been shown to help people feel healthier and happier.

22. Unpack your Baggage

Self-care is about taking care of your whole self. Often this means dealing with emotional trauma, past events or limiting beliefs.

See a therapist. Talk to a coach. Have the conversation you need to have with that person you’ve been angry with for decades.

23. Be Adventurous

Get outside your comfort zone. Be brave. Challenge yourself.

Whether that be a backpacking trip, trying a new activity, or pushing yourself physically, mentally or emotionally, you’ll feel proud, confident and strong.

24. Tidy up!

There’s a reason Marie Kondo has become a sensation. When we seek minimization in our homes, schedules, and lives, we feel more at ease and less stressed.

Try simplifying one area of your life and experience a new level of peace. Have a read on Marie Kondo’s book The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing, it may inspire you a lot!

25. Feed Your Spirit

Remember you are Spirit, Soul and Body. Ignoring any one can cause your life to be unbalanced. How are you feeding your soul? This can be anything that relates to you feeling inspiration which means, ‘in spirit’.

Connect with what makes you feel close to something deeper, bigger, higher – or makes you feel more connected to yourself. This might include Christian meditation, spiritual or religious study.

26. Get Creative

We all have a need to grow, use our creativity and express ourselves fully. Find your creative outlet. Paint, dance or take photos.

Not artistically creative? Ask questions, problem-solve or build something.

One of my daughters loves building. When she ideates, draws up plans and brings them to life, she is noticeably happier and more confident.

27. Be True to Yourself

Self-awareness and being true to yourself are essential to living a happy, fulfilled and successful life; therefore, these are critical elements of self-care.

Listen to your inner voice. Identify what you need. When we are out of alignment with ourselves, we are more stressed, overwhelmed and at higher risk for health issues.

You can only be true to yourself when you have found your true self. You can only know yourself through your creator. And the creator has revealed Himself through His Son Yeshua.

28. Set Boundaries

This is important to healthy relationships, a strong sense of self-esteem and healthy life. You must know what you will and won’t accept.

Identify where energy is leaking out from your life. If you continue to give when you have nothing to give or say ‘yes’ when you mean ‘no’, you will continue to suffer.

Know, ackno

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