Posts Tagged ‘motivation’

4 Reasons to Try TRX Suspension Training

Sunday, October 18th, 2015

Suspension trainingIt may have been developed for the Navy SEALs, but you don’t have to be in secret-weapon shape to work out with TRX. The concept of the TRX suspension training is pretty basic: you use two cables on your feet or hands to partially suspend your body and use your own body weight as resistance. The muscle groups you work as well as how hard you work them all depend on the positioning of your body on the cables.

To find out more about the benefits of the workout, I spoke with Randy Hetrick, former Navy SEAL and current CEO and founder of TRX, at the unveiling of the newly expanded TRX Training Center in San Francisco, CA. If you’ve ever wondered about all those odd-looking straps hanging in your gym, read on to find out more about working out with TRX.

  1. It’s for anyone: So, who should do TRX? Everyone, Randy says. “People who like yoga and Pilates tend to like TRX because there are some crossovers. But it’s also great for runners, cyclists, or anyone who is an endurance athlete and wants to have more strength training.” Even reluctant “power lifters” are usually swayed by the workout once they see how effective it can be at building muscle, he says.
  2. It’s beginner-friendly: Another reason to try a TRX class — it’s easy to tweak exercises to your own level of difficulty and ramp up when necessary. “It’s all user-defined,” Randy says. “You determine how hard or how easy you really want to go. So really advanced or really beginners can work out in the same class and get what’s right for them.”

Read on for more reasons to try TRX.

  1. The cardio-strength training connection: Don’t think it’s just your muscles that you’re working. TRX moves target different parts of your body while also raising your heartbeat. Many exercises done on the TRX suspension cables “integrate so many muscles, which require oxygen,” Randy says. This increases your heartbeat and breath as you hold a move or do your reps, making many TRX exercises “superefficient, integrated strength and cardio moves,” explains Randy.
  2. It beats boredom: Two suspension straps — infinite ways to use them. You can do it all with TRX, from lunges to planks to upper body resistance exercises. And the best part? Your workouts can change as many times as you want them to. That means that both your mind and your body will stay challenged with all the ways you can mix up your workouts. Actress Jaime Pressly loves the workout for just that reason. “I get bored easily, so my trainer, Mike Jones, introduced me to TRX,” she said.

If you’ve never done TRX, sign up for a class at your gym, if they offer one, before you commit to any at-home or individual training. That way your instructor can teach you the proper way to do a move without injuring yourself.

Article by, Recommended by Rachel Mahalow, Leisure Fitness Wellness Outreach

11 Ways to Motivate Yourself to Exercise and Eat Healthy

Saturday, September 12th, 2015

Stay Motivated in Your Fitness Routine

The secret to having the motivation you need to work out, to eat well, and to follow a plant-based lifestyle is simply to go out and get it. Motivation doesn’t just come to you if you wait long enough. It doesn’t rain down from the sky in silvery streams to refill our hearts and souls. It doesn’t magically appear when you need it most like some blue-tinged fairy godmother come to grant wishes.

There are ways to keep the momentum moving in the right direction, and I’ll walk you through a few that work for me, but you should know you also have personal motivations that will only apply to you. Perhaps your girlfriend’s smile when she catches you working out, your husband’s pleasantly surprised look when you order something healthy, or the right mix of music can push you to do better. Find out what unique things motivate you and lean on them.

Set a Goal

You need a plan of attack. Don’t think for one second that the vague phrases “eating better” or “being healthier” are proper goals. They are merely good ideals. Goals need to be specific and accomplish-able. Walk briskly for twenty minutes three times a week, lose five pounds by jumping rope for half an hour each evening after work, eat completely plant-based meals two days this week, or don’t buy a soft drink today. These are specific goals and things you can accomplish. Use them as examples and build your own plan.

Write it Down

A goal unwritten is merely a wish. Write it down, cementing what you want to accomplish in visible words. Post that goal somewhere you will be sure to see it every day. I’ve even stapled goals to my ceiling above my bed. If it is somewhere prominent, it will serve as a reminder and give you the fuel and motivation to keep going.

Start Small

You don’t have to climb Everest or run a marathon right away. If you set huge goals, it becomes easier to lose hope and give up too soon. Begin with something small that you can achieve. Once you do, move on to something bigger. Then bigger. Then even bigger! That’s the way motivation works, built upon a ladder of successes until it’s hard to believe you had trouble finding that motivation once.


Celebrate each success, no matter how tiny it may seem. Each fulfilled goal is a huge step in the right direction. Do not allow yourself to think that even the smallest success doesn’t have value. It does, and so do you! If your goal was to walk twenty feet to the mailbox each day and you do it, celebrate that and then start on your next goal. Each one is important. Each one is worthy of a moment of rejoicing.

Get Excited

This sounds like something easier said than done, but really it just requires you thinking about your goal often with the right frame of mind. Read your goal each day and smile, even if you are filled with dread at the thought of continuing or sore from your last work out. As long as you smile and try to be happy about your goals, the excitement will come, and with excitement comes motivation. I’ve also found that music can help me get into an excited frame of mind as I think about my goals.

Search Out Inspiration

Find motivation in the success of others. Read blogs and articles and watch videos from people who have reached their goals. Feed off their motivation, their excitement, and their encouragement. There are many people who have gone through exactly what you are attempting to do and most are willing to help others follow their lead.

Use your Imagination

Humans have a great gift of creation that allows us to dream up new and impossible things. Harness the power of your imagination to picture yourself succeeding, how you will look and feel. Then use those feelings of success to motivate you. Our brains do not distinguish something imagined or read from reality. Convince yourself of your success and you will be more likely to achieve it.

Involve Others

Your goals should be public. That doesn’t necessarily mean you need to post an article in the paper or call a press conference, but you should tell your friends and family what you intend to accomplish and ask them to help you. You will need support.

Continue to build that support group. Find a workout buddy. You can encourage and motivate one another, and it is much easier with a friend than on your own. Take classes: the other participants and the instructor will motivate you. A coach or trainer can also make a huge difference in motivation and what you are able to accomplish.

Focus on Benefits

It’s easy to lose hope and motivation when we focus on the difficult aspects of losing weight, getting fit, or eating healthier. Working out is hard, losing weight is painful, eating healthy means altering habits and addictions. Don’t focus on the work, focus on the results. Before heading to the gym, think about the benefits and your accomplishments instead.

Have Fun

Remember that working out can be fun. Don’t just put your head down and plow through the work outs. Discipline is a good thing, but you need to let yourself play now and again too. Find exercises you enjoy. Run, skip, jump in a pile of leaves, wrestle with your dog, play basketball, soccer, racquetball, whatever, but have some fun.

Forgive Yourself

Motivation comes in waves. Don’t beat yourself up if you lose it briefly. Forgive yourself for not going to the gym, not reaching your goal, or not eating as well as you had hoped and then move on. Keep following the advice above and focusing on the positive, and motivation will come back to you again.

Article by, Recommended by Rachel Mahalow, Leisure Fitness – Wellness Outreach Team

10 Steps To Help You Avoid Losing The Thrill

Saturday, April 27th, 2013

10 Steps To Help You Avoid Losing The Thrill
Article by, Recommended by Jessica Loeser, Wellness Outreach Team

What’s your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Eye candy not sweet enough? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?

Most people start off strong with an exercise program, and then within a few weeks they’ve got an excuse for not being there.

The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.

Which brings us to you.

If you’re starting a new exercise program, you’re probably very excited about it, which is great. But that excitement is going to wear off, at which point you’ll begin to notice how much time and effort a workout plan really requires.

And that’s the point where you may be tempted to start pulling back, or even to quit entirely. But we’re not about to let that happen. Follow these steps from the very beginning, and you’ll be one of those dedicated gym members who really get their money’s worth.
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The Tripping Point: How Performers Get Stuck and What to Do About It

Thursday, April 4th, 2013

The Tripping Point: How Performers Get Stuck and What to Do About It
Article by, Recommended by Taylor Biblo, Wellness Outreach Team

You’re feeling stuck. Maybe your performances have gotten worse, but more likely you’re not improving as fast as you would like. It’s weighing you down, making it harder to get back out there and run, ride or even recover. You’ll push through it, you tell yourself, and force your way back out onto the road, trail or court. It’s just not happening. You might be surprised to know that even the best performers in the world struggle with what I call “the tripping point.” At some point in their lives and careers, most of them have experienced it. Surviving it can mean the difference between failure and success.

The tripping point is different from a plateau. Plateaus are defined by measurements of progress and form a natural part of the improvement process. While they are frustrating, they mostly require patience and intelligent workouts. Tripping points often begin as plateaus, but they are more psychological in nature: Doubt or impatience turns into something more damaging, such as anxiety, fear or self-judgment. It’s when you start to believe you’re just not good enough to get where you’re trying to go. Tripping points can kill careers and personal ambition.
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5 Ways to Stay Motivated to Exercise Regularly

Friday, February 22nd, 2013

5 Ways to Stay Motivated to Exercise
Article by, Recommended by Taylor Biblo, Wellness Outreach Team

If losing pounds is as easy as journaling about what you put in your mouth, can you use the same technique to help you stick to a fitness routine?

Dieters who keep a food diary lose twice as much weight as those who kept no records, according to a recent study by Kaiser Permanente’s Center for Health Research. But while keeping a journal holds you more accountable for how you treat your body, sticking to a fitness routine is different from sticking to a healthy eating routine. Personal trainers we talked to recommend these tactics to keep you motivated and inspired to work out.

1. Change your perspective

Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think. Essex, Massachusetts mom April Bowling, 33, stopped using her busy life as an excuse not to exercise. After the birth of her children (now ages 5 and 3), Bowling started viewing exercise as a way to set a strong example for her kids.
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Exercise Motivation When You Need It Most

Monday, January 7th, 2013

Exercise Motivation When You Need It Most
Article by, Recommended by Jessica Loeser, Wellness Outreach Team

We all have the days where we plan to work out and know that we should, but when it’s time to lace up your shoes and go…You. Just. Don’t. Wanna.

I have those days, too, but when I remind myself how GOOD exercise makes me feel, and how it will help me reach my goals, I generally suck it up and do it anyway. Getting started really is the hardest part. Once you get going, you’re generally glad you did. And when it’s over, you feel even better.

But some people have less willpower or dedication. Some give in to the temptation to skip exercise too easily. While that’s fine once in a while, it can become a hard habit to break if you skip out on your workouts too often.

So recently, I polled individuals and asked what THEY do to motivate themselves when they don’t feel like exercising. Let me tell you: These people are a creative bunch. The next time you feel less-than-enthusiastic about your upcoming exercise session, take their advice.

Here are 40 things you can do (or think about) to get your workout motivation back—and get moving.

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Exercise Motivation Tips from America’s Top Female Athletes

Thursday, January 3rd, 2013

Exercise Motivation Tips from America's Top Female Athletes
Article by, Recommended by Livia Berg, Wellness Outreach Team – Leisure Fitness

These women run 135 miles at a time, scale mountains, and flip backward off a snowy half-pipe. Here’s how they get into a fitness frame of mind and how you can have exercise motivation, too.

“I trick myself into tough workouts”
Exercise Superstar
Sarah Reinertsen, 30, first female above-the-knee amputee to complete an Ironman (a 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile run).

Workout Woe
Getting started. “You forget how much it hurts to begin a training regimen,” says Reinertsen. And whether you’re a weekend warrior or an Ironman athlete, you must battle the law of inertia: “When I’m unmotivated, my body wants to stay on the couch.”
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6 Reasons to Run a 5K

Thursday, December 27th, 2012

6 Reasons to Run a 5K
Article by, Recommended by Michael Brohawn, Wellness Outreach Team

5K’s are one of the most popular races out there, and here are six reasons why:

1. Ease. Most of you are busy, and training time is precious. Therefore, it’s really tough to find the time to train for a half-marathon or marathon. Not so with the 5K. You can work up to it quickly (from scratch) and train for it adequately on just three days a week.

2. Convenience. With a 5K, race day is a snap. You arrive at the race, warm up for 10 to 20 minutes, race for 40 minutes maximum, cool down, replenish with food and drink, and head home in your new race T-shirt before your family has finished breakfast.
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Updating the Message to Get Americans Moving

Monday, December 24th, 2012

updating the message to get americans moving
Article from, Recommended by Megan Mitchell

Rod Dishman, director of the psychology laboratory at the University of Georgia, is annoyed when students enroll in one of the fitness classes offered at his university. Because it’s a class in walking.

“It is a sin for a healthy, capable young adult to enroll in a walking class,” he said. “It is obscene. What they are getting credit for is avoiding making any effort.”

And therein lies a problem, Dr. Dishman and other researchers say. The public health message about exercise is that any amount is good and that walking is just fine. Everyone has been told, repeatedly, that regular exercise improves health and makes people feel better, happier, more energetic. Nearly all Americans say they have heard those messages. They know that exercise is good for them and that they should do it.

Yet they do not.
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Why Eating Right and Gym Motivation is Mental

Wednesday, October 31st, 2012

Why eating right and gym motivation is mental
Found at, Recommended by Susanna Carey, Leisure Fitness – Wellness Outreach Team

How to apply the latest breakthroughs in neuroscience to make healthier lifestyle choices.

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Towards The Best Fitness Direction With A Fitness Trainer

Monday, October 29th, 2012

Towards the best fitness direction with a fitness trainer
Article by, Recommended by Danielle Mendala – Wellness Outreach Team

Many people have to deal with weight issues which can range from being bothersome to being really discouraging. Being overweight or obese can put so much of a damper into your self-esteem. You may be one of those who are out on the quest for health and fitness but don’t know how to start.

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5 Ways to Make Your Runs Exciting

Friday, October 1st, 2010

Article by:

A lot of people adopt running so that they could meet their weight loss and fitness goals. They start with a bang and run with a vigor and enthusiasm. But slowly and steadily, the novelty wears out and then comes a point when even a thought of waking up early in the morning and putting on those jogging shoes can seem like a daunting task.

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5 Benefits of Early Morning Workouts!

Monday, September 27th, 2010

Article by: Dietriffic, One Health. One Life. Your Choice.

Do you keep putting off your workouts?

It’s a struggle at times, I know!

What we need to do is put some firm habits into action. Getting a regular routine going, with workouts taking place at the same time of the day is essential.

People who do that tend to stick with it much longer than those who adopt a more sporadic approach.

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