Fitness Motivation: Three Tips to Help You Stay Active

Walking can improve your wellbeing.

The more sedentary you become the harder it is to get yourself moving. Try these exercises to get you back in the fitness groove.

Many people find it difficult to get and stay motivated with their exercise and healthy active lifestyle plans. The reasons for this lack of motivation are vast, but two very common ones are: today’s modern sedentary lifestyle and the natural aging process.The more sedentary you become the harder it feels to get yourself moving. Sitting around all day decreases your energy levels and can have a negative impact on your body weight, which in turn makes movement less comfortable. This combination of lack of energy and not feeling good only compounds the desire to remain sedentary. Breaking this vicious cycle is essential if you want to get and stay motivated toward reaching your personal wellness goals.

The natural effects of aging can also make it difficult to maintain your exercise motivation, and although we can’t prevent the aging process, there are some great ways that we can counteract Mother Nature’s aging effects, and keep you motivated and exercising on a consistent basis.

Here are three tips to help you fight towards staying active and motivated.

Meet your minimum exercise minutes each day: Getting your body moving on a regular basis is not only great for helping you to reach your body composition goals, but it also gives you a natural energy boost, promotes increased circulation, and improves your overall sense of wellbeing. When you keep your joints moving with regular activity, you are less likely to experience loss of mobility and joint soreness that are commonly caused by inactivity. It is recommended that in order to experience the health benefits associated with daily activity, you need to exercise for a minimum of 30 minutes a day, five days a week. The first step is often the most difficult, but once you get active, the feel-good benefits make it easier to continue. Even if you can’t commit to 30 full minutes to start with, know that a little bit of exercise is always better than doing none at all.

Mix up your impact: It’s important to strive to maintain healthy bone density as we age, and regain it after spending prolonged periods of being sedentary. Performing exercises that are high impact in nature, such as walking, running or jumping can help you maintain healthy bones. Alternating between low impact activities, such as swimming and cycling, and high impact activities, such as running and jumping, is a perfect way to ensure you are maximizing the bone health benefits of your exercise routine, at the same time as ensuring that you are not putting too much stress on your joints. Mixing up your routine will help you avoid excessive post-exercise joint soreness and prevent you from getting bored.

Focus on your muscles: A common age related issue that can be helped with exercise is the natural loss of muscle mass known as sarcopenia. Muscle loss or body composition imbalance is not always due to the aging process, spending a long time being inactive or being underweight can also reduce your lean muscle mass.

Lifting weights or performing body weight exercises in combination with consuming a protein-rich diet will ensure that you build lean muscle mass and retain your strength. Maintaining your muscle mass is great for your metabolism and for helping you look and feel your best. Try to perform muscle-building exercises at least three days a week.

Whether you are working towards achieving a specific goal, or simply want to feel young and energized, a daily focus on being active will help you get and stay motivated.

Find out more at: http://www.DiscoverHerbalife.com

Fitness Motivation: Be Strong. Be Beautiful. Be You.

Build muscle tone with resistance training.

We’ve been misled by the overabundance of toned physiques we see daily in the media. It’s time to
reassess what our idea of “beautiful” is.

We are constantly exposed to images of toned physiques, which aren’t always a negative thing, but they can often be used in a misleading way. I believe that there is a positive way to look at images of fit and healthy people. In the same way that seeing fast food ads makes you start craving unhealthy food, seeing healthy body imagery can serve as a motivating force to get you off the couch and moving. This initial, externally-focused motivation of wanting a perfect body, such as those we see in magazines or online, is often quickly replaced by a true understanding of how living a healthy, active lifestyle can make you feel and look better.

What’s Your Motivation?

Quite often people feel guilty for being motivated by vanity, but it doesn’t matter what your source of motivation is. Whether you’re motivated by health benefits, achieving your idea of a perfect physique or by really cute active wear that’s caught your attention, it’s okay. You don’t need to feel guilt about your reasons for wanting to improve. So long as you’re making positive steps toward getting fit and healthy, it’s a positive thing. Whatever your overall body goal is, just remember that beauty comes in all shapes and sizes and true beauty is what happens on the inside of your body. Maintaining an overall body composition that is within a healthy range and feeling good is what I believe is most important. Of course, matching your workout shoes to your outfit is a great perk, too.

Stay Positive

We should embrace our friends who are sharing their fitness progress, feel happy for the fitness models on the cover of magazines and be inspired by the women who like to wear fabulous outfits to the gym. Always remember that your positive progress and enthusiasm can serve as inspiration for others, too. We all have certain areas of the body that frustrate us and you shouldn’t feel guilty if your motivation for fitness and healthy eating comes from trying to correct your trouble areas. In fact, this is often a passing phase and eventually the amazing feeling that a healthy lifestyle evokes will allow you to forget about that specific area altogether.

Here are some tips to help you with stubborn female trouble spots while keeping your overall health as your priority:

Refine your overall approach:

Work toward achieving an improved overall fitness level and incorporate your body-specific or target goals into that plan. Working on your trouble spots a few times a week will help you to feel a sense of control.

Boost your cardio to burn fat:

Cardiovascular exercises, such as running, cycling, biking and swimming, burn calories and often even stored body fat. If you’re trying to burn some fat off your hips and booty, making sure that you engage in cardio is essential. Remember that you can’t decide where your body will burn fat from—there is no such thing as spot reduction. However, adding 30-45 minutes of cardio, three days a week, will help you to burn fat. To make your cardio lower body specific, try running, climbing hills or give spinning a try.

Build up your muscles:

If you want to improve the muscle tone in your lower body, you must do lower body exercises as part of your routine. My favorites for toning the hips and booty are squats, lunges, step-ups and leg lifts. Even if your aim is to slim down, building muscle is a perfect choice. Start out by performing the exercises, using your body weight, then progress to adding resistance with dumbbells or a bar. Three days a week for 30 minutes is a great start.

Make small dietary changes:

Having good nutrition is one of the most important factors of improving your body. If you want to increase your muscle mass, you must be consuming adequate protein. If you increase the amount of exercise that you do, you must ensure that you are staying well-hydrated and consuming good carbohydrates. My tip is to write down your daily consumption in a food diary so that you can see what you are putting into your body. Make small changes to cut out any junk foods and replace them with healthier options. If you focus on snack time to start with, you may be surprised how many hidden calories you’re consuming. A reduction of just a few hundred calories a day can make a big impact on your body composition over time.

Find out more at: http://www.DiscoverHerbalife.com

Fitness Motivation: Maintain Your Best Shape All Year

How to Perform Better in the GymHow can you stay motivated and maintain your personal best shape all year long?

If your body confidence and attitude toward health and fitness fluctuates depending on the time of year you are not alone. Even the most dedicated fitness enthusiasts can struggle to maintain a healthy body composition and fitness level year-round. Changes in the weather and increased family commitments over the holidays are often the main cause of derailing people from their healthy, active lifestyle.

Related Article: Find out if your attitude is holding you back from fitness

The best advice I can give to help you maintain your personal best shape is to avoid what I call the domino effect. Let me explain – nutrition and activity go hand in hand, one inevitably affects the other and it’s a balancing act that each of us has to master. Especially during the winter months. Falling off track with your nutrition plan can make you feel less motivated to exercise and once you start skipping your regular daily activity, you may feel sluggish and even crave sugary treats to compensate for your lack of energy. We all know that eating more and exercising less can play havoc with your body composition and make you gain weight quite quickly. It’s a vicious cycle that is quite hard to break.

Here are some tips that you can use to help you keep your best shape throughout the year.

Plan

Weekdays in the office can get quite hectic during the holiday season so plan to get up early and get your exercise routine out of the way in the morning. There is a greater chance that lunch-time and after work festivities will interfere with mid-day or after work fitness plans so avoid it by being an early bird for a few weeks. It only takes a few days for your body to adjust to a new wake up time so power through the first few difficult days.

Immediate Fix

Avoid the domino effect by making healthy daily choices and staying active, regardless of the season or your busy schedule. When life does get in the way of your healthy routine, make sure that you get back on track the very next day so that one lazy day doesn’t turn into a lazy month.

Stay in Motion

When our body is in motion we tend to feel good and are naturally inclined to make healthier nutrition choices. After all, when you’re slugging it out on the treadmill the last thing you want to do is ruin all of your hard work with too much dessert. If you are struggling to be consistent with your healthy eating plan, schedule in a few extra workouts to help jump- start your diet.

Make it Fun

Keep your exercise routines interesting and exciting indoors by experimenting with new machines and exercises. If it is cold outside you can still exercise outdoors in the fresh air. Just be sure to dress appropriately with layers.

Stay Committed

It’s very easy to slip out of your healthy, active routine. And once you stop it can be difficult to get yourself going again. That’s why I believe that making a commitment to staying active year-round may be the best approach to ensuring your nutrition plan and fitness results stays on track. Use a daily planner so that you can maximize any free time that you have and ensure that you dedicate a minimum of 30 minutes a day to your physical health each day. Taking a day off for rest is important, but if you know that a lazy day will make you choose unhealthy food options, try to ensure that your rest day is active with a walk or some light exercise.

Don’t get into the cycle of resting and hibernating this winter. Instead, do what’s best for your body and stay consistent. If you want to get and stay in shape, you must find ways to stay active year round. When it comes to getting and staying fit, making good daily lifestyle choices is the most important success factor.

Written by Samantha Clayton, AFAA, ISSA. Samantha is Sr. Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

Stay Motivated and Maintain Your Best Shape All Year

Make a plan and stick with it.

How can you stay motivated and maintain your personal best shape all year long?

If your body confidence and attitude toward health and fitness fluctuates depending on the time of year, you’re not alone. Even the most dedicated fitness enthusiasts can struggle to maintain a healthy body composition and fitness level year-round. Changes in the weather and increased family and business commitments are often the main cause of derailing people from their healthy, active lifestyle.

The best advice I can give to help you maintain your personal best shape is to avoid what I call the domino effect. Let me explain. Nutrition and activity go hand in hand. One inevitably affects the other, and it’s a balancing act that each of us has to master. Falling off track with your nutrition plan can make you feel less motivated to exercise. Once you start skipping your regular daily activity, you may feel sluggish and even crave sugary treats to compensate for your lack of energy. We all know that eating more and exercising less can play havoc with your body composition, and make you gain weight quite quickly. It’s a vicious cycle that’s quite hard to break.

Here are some tips that you can use to help you keep your best shape throughout the year.

How to Stay Motivated for Fitness

Plan

Weekdays in the office or taking care of family can get quite hectic, so plan to get up early and get your exercise routine out of the way in the morning. There’s a greater chance that lunchtime and after-work commitments will interfere with mid-day or after-work fitness plans, so avoid that by being an early bird for a few weeks. It only takes a few days for your body to adjust to a new wake-up time, so power through the first few difficult days.

Immediate Fix

Avoid the domino effect by making healthy daily choices and staying active, regardless of the season or your busy schedule. When life does get in the way of your healthy routine, make sure that you get back on track the very next day—so that one lazy day doesn’t turn into a lazy month.

Stay in Motion

When our bodies are in motion, we tend to feel good and are naturally inclined to make healthier nutrition choices. After all, when you’re slugging it out on the treadmill, the last thing you want to do is ruin all of your hard work with too much dessert. If you’re struggling to be consistent with your healthy eating plan, schedule in a few extra workouts to help jump-start your diet.

Make It Fun

Keep your exercise routines interesting and exciting indoors by experimenting with new machines and exercises. If it’s cold outside, you can still exercise outdoors in the fresh air. Just be sure to dress appropriately with layers.

Stay Committed

It’s very easy to slip out of your healthy, active routine. Once you stop, it can be difficult to get yourself going again. That’s why I believe that making a commitment to staying active year-round may be the best approach to ensuring your nutrition plan and fitness results stay on track. Use a daily planner so that you can maximize any free time that you have, and ensure that you dedicate a minimum of 30 minutes a day to your physical wellbeing. Taking a day off for rest is important. But if you know that a lazy day will make you choose unhealthy food options, try to ensure that your rest day is active with a walk or some light exercise.

Don’t get into the cycle of resting and hibernating during winter or lazing in the heat during summer. Instead, do what’s best for your body and stay consistent. If you want to get and stay in shape, you must find ways to stay active year-round. When it comes to getting and staying fit, making good daily lifestyle choices is the most important success factor.

Find out more at: http://www.DiscoverHerbalife.com

Get a Gym Partner: 6 Ways to Convince a Friend to Work Out

Mutual support helps achieve goals.

Fitness is fun when you include a partner. Using these six tips will help get your friends up off the couch and into a workout with you.

You know why you should be active, but now it’s time to spread your knowledge and help your friends and family in on the action. When you dedicate your time and energy to improving your health, the results are often visible for all to see. Your improved confidence, body image and glowing skin may be all the convincing those around you need to see. But for your friends and family members who are reluctant to get active, you may need to use some additional convincing tactics to help get them going.

It’s all in the timing

Right after a workout is the perfect time to talk with a friend about how great you feel. Try to meet up with or call them right after your workout. The energy boost you get right afterward is very natural, so they’ll hear or feel the positive energy radiating from you and share in your enthusiasm. It’s the perfect time to invite them to join you for your next gym session to do a partner workout.

Exercise can be therapeutic

Be a great friend to someone who may be feeling stressed out or down. Tell them that you’ll be the perfect listener on the go by taking them for a walk or hike for some fresh air. Having a gym partner doesn’t necessarily mean that you need to be confined to an indoor gym. Share with your friend that the path to a better mood can be as simple as just getting outside and being active. When you’re active, it promotes the release of natural, feel-good hormones in your body.

Get back on track together

If you and your friends attend a party and indulged a little too much, you can suggest continuing the party the next morning with a workout or healthy breakfast to get back on the right track. Your friends may dislike the idea of waking up early after a night out, but once they’re awake and ready to go they’ll thank you. You may even find a regular gym partner for weekends because of this suggestion.

Be the motivation

So often we’ll happily help a friend get motivated to work out, but we don’t keep that momentum going when it comes to ourselves. If you feel that you need a gym partner to keep you on track, ask an inactive friend to come and support you. You’ll be helping them to get moving as they help you keep moving. I know that so many people tend to gravitate toward their fitness savvy friends when they need motivation, but an inactive friend can give you just as much support. It may motivate them to take action and improve their own habits, too.

Share your story

When you start living a healthy, active life, friends might become worried or threatened by the changes that you’re making. If you know that your new active lifestyle may take you away from your regular friends and family activities, try to communicate your goals. Make an effort to invite an occasional gym partner to join you whenever possible.

Get fit in fashion

There’s nothing more appealing than wonderful workout clothes. One of the best ways to inspire a friend to get active is to take them shopping for new fitness apparel and shoes. Once they find the perfect outfit, they’ll need a good excuse to wear it. At that point, you can simply suggest a great spin class or hike they can try with you.

We’re all motivated by different factors. As you become more healthy and fit, it’s natural for you to want to shout about it from the rooftops, and have your nearest and dearest experience the same positive feelings. From my experience, if you truly want to help people in your life to adopt healthier habits, you must keep your thoughts and opinions very positive and encouraging. No one likes to be told that their current lifestyle is bad. To convince a friend to be your gym partner, use gentle persuasion. Encourage your family and friends with positive and fun ideas to help them achieve long-term health changes at their own pace.

That old saying “You can lead a horse to water but you can’t make it drink” comes to mind. My takeaway quote for you is “If you keep leading by example, eventually your loved ones will join you.”

Find out more at: http://www.DiscoverHerbalife.com

Fitness Motivation: 12 Reasons to Work Out Today

Exercise for a wide range of health benefits.[/frame_left]Are you struggling to find some fitness motivation this week? Is the idea of squeezing into that outfit or adjusting your belt buckle to a smaller hole not giving you the motivational push you need? If you’re looking for some reasons to get in shape, here are 12 winners to get you motivated today.

With the holiday season upon us, we may all need a bit of extra fitness motivation to help us stay focused with our health goals. I talk a lot about the internal health benefits associated with leading a healthy and active lifestyle. Improved health is the primary reason we need to exercise and consume a nutritious diet. We are often easily motivated by our external appearance, but that’s always changing—especially as we age. It feels like we have to work twice as hard and be twice as disciplined to get the same results that came so easily when we were younger. Change is something we all have to accept. Your body may be continually changing, both internally and externally, but your desire to be healthy should never change.

12 Tips on Fitness Motivation

1. Heart health

Engaging in cardiovascular activity is good for your heart. Your heart is a muscle, and pushing it to work hard a few days each week may help to improve your cardiac output. If you engage in cardiovascular activity on a regular basis, you may lower your overall resting heart rate, which is good for your health long-term.

2. Glowing skin

When you exercise, you increase the blood flow around your body. Your post-workout glow may not last all day, but you’ll look more radiant right after your session. If you’re lucky, the healthy glow will make you look and feel great.

3. Improved posture

Exercising on a regular basis may make you become more aware of your posture. As you gain body confidence and movement awareness, you become more conscious of what feels right for your body. Slouching may become a bad habit of the past. As an extra bonus, good posture makes you look taller.

4. Fewer aches and pains

If you have sore and stiff joints that are caused from sitting down all day, moving more often will help to alleviate that stiffness. Joints that are immobile tend to get sore. Once you’re moving on a regular basis, you improve the range of motion, and movements of everyday living become easier to perform.

5. Improved body composition

When you make exercise a part of your lifestyle, you’ll start to notice changes in how you look and feel. You may lose excess body fat and gain lean muscle mass, which is great for your appearance and it also helps your body to become more efficient at burning calories. Having a high percentage of lean muscle mass requires more calories just to sustain itself than someone of the same weight who has a higher percentage of body fat.

6. Feel happier

Performing physical exercise can make you feel happier in your daily life. One of the reasons for this is that your body releases an increased amount of endorphins when you’re active. Endorphins are your body’s natural happy hormone. You may also feel happier because you’re taking good care of your body. This sense of accomplishment can often make you have a greater sense of well-being.

7. Control your weight

Exercise can help prevent excess weight gain and help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

8. More energy

Regular physical activity can improve your muscle strength and boost your endurance. When you exercise, your body must deliver oxygen and nutrients to your tissues to help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your daily tasks.

9. Boost brain power

Working out on a regular basis may help to improve your brain function. Various studies have shown that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. Studies suggest that a tough workout may also increase levels of a brain-derived protein (known as BDNF) in the body. BDNF is believed to help with decision-making and higher learning.

10. Less stress

Exercise may act as a temporary diversion to daily stress. When you’re exercising or having fun doing activities, you’re generally not thinking about the things in your life that are difficult. Taking time out of your busy day to focus on yourself can reduce the feeling of stress. Less stress can also help with weight loss, because many people eat unhealthy foods to combat stress.

11. Meet new people

Exercise provides an opportunity for social interaction that may otherwise be lacking in your life. Starting a new activity can help you find a new circle of friends or provide you with a healthier opportunity to reconnect with old ones. So often we go out to eat to socialize, but doing an activity is much better for your waistline.

12. Better sleep

Being active can help to improve your sleep habits for several reasons. Exercising raises your body’s core temperature. As it cools back down to normal, it can help you to feel relaxed and ready to sleep. Because activity can help reduce your stress levels, drifting off at night may become easier.

There you have it—my top 12 fitness motivation reasons.

Find out more at: http://www.DiscoverHerbalife.com

Need fitness motivation? 6 tips to get and stay on track

Need fitness motivation? 6 tips to get and stay on trackWe all stray from out fitness routines from time to time. If you’re looking for some fitness motivation, let me help you get into a fit-for-life frame of mind with my positive approach to living a healthy active lifestyle!

I know that many people are motivated when they a have a big event or vacation coming up, but I also know that many people lose that initial boost of what I call event based motivation very quickly. Some people will admit to abandoning their healthy eating and exercise plan before they even get started.

Today I want to share with you some motivational tricks to help you to get focused and start working towards your personal body goals. Regardless of what season we’re in, I believe your body deserves to be well taken care of all year round! Taking the mental approach of getting fit for a lifetime is much better than just getting fit for a few weeks or a special event.

Don’t let yourself get to your special day or summer vacation and realize that you said “I’ll start my fitness plan tomorrow” one too many times. Instead, try to change your mindset and understand that today is a perfect day to get started!

3 fitness motivation tips to get started

No tomorrow

There is no time like today to get started! Small changes add up over time and can often lead to big changes in lifestyle. So if you’re thinking about making some changes make one right now—write it down and implement immediately!

Say the words ‘I can’ and ‘I will’ often

The word ‘I can’t’ will often translate directly into ‘I didn’t,’ so try to replace your vocabulary with positively charged words. Set a positive intention for each day and believe that you can do it. A positive approach often leads to positive results.

Love who you are

Try not to be negative about yourself. Stop looking in the mirror and thinking ‘I need to change.’ Even if your goal is to lose a lot of weight, it doesn’t mean you should look at your self in a negative light. The fact that you realize you need to take care of yourself is a step in the right direction.

When we tell ourselves we’re not good enough, it can spark feelings of sadness and can negatively effect our energy levels. Let’s all try to use more positive statements!

Affirmations like, ‘I’m ready to improve,’ or ‘I’m going to evolve into the best version of myself I can be’ will make it easier to keep your spirits up and motivation high.

Once you’ve mastered getting into positive frame of mind, you’ll need to find something to help keep you motivated long term. Fitness and nutrition is not just a quick fix. Only a long-term lifestyle change plan will keep your body positively evolving.

The reason yo-yo diets and extreme fitness plans don’t work is because they tend to have a start point and an end point. Once you stop eating well and exercising, your body negatively reacts and goes back to square one.

3 fitness motivation tips for long- term motivation

Find an active hobby

If you find a hobby that’s active such as doing long walks, marathons or even committing to learning something new, you’ll always have something to strive towards. Once you get involved in a hobby, especially when it involves being part of a group, it’s much easier to stay motivated and accountable to your long-term goals.

Make it a family affair

Get your family and close friends on board with your healthy, active lifestyle plan. If you all commit to eating well and getting active, it can help create strong bonds and fun times. If you feel like you want to quit, chances are, at least one family member will convince you to keep going.

Plan rewards

Put a reward system in place so that you can continually motivate yourself and others with incentives. It could be a day trip out every few moths or a shopping trip to buy a new outfit. Try to pick a reward that gets you excited, and one that you know you can afford. Hopefully your reward will inspire you to keep going on the tough days.

***

Motivation is a personal thing and what motivates one person may not motivate another. Try to find a few motivational tricks that work for you. I try to stay away from being motivated purely by how I look; but I do understand that most people do want to look good and it can be a good motivation booster. Just understand that external changes take time. If you combine your “how I look” with “how I feel,” it’s a great way to ensure you stay positive—because with most healthy, active lifestyle plans, you start to feel better long before you see visible changes. If your feel that your healthy, active plan is making you feel more confident and awake it may inspire you to keep going!

Find ways to be positive and stay motivated. The only way you will fail on your plan is to quit, so do whatever it takes to keep yourself on track and feeling great!

Share your favorite motivational and positive tips with me in the comments section.

 Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

Need fitness motivation? 6 tips to get and stay on track

Need fitness motivation? 6 tips to get and stay on trackWe all stray from out fitness routines from time to time. If you’re looking for some fitness motivation, let me help you get into a fit-for-life frame of mind with my positive approach to living a healthy active lifestyle!

I know that many people are motivated when they a have a big event or vacation coming up, but I also know that many people lose that initial boost of what I call event based motivation very quickly. Some people will admit to abandoning their healthy eating and exercise plan before they even get started.

Today I want to share with you some motivational tricks to help you to get focused and start working towards your personal body goals. Regardless of what season we’re in, I believe your body deserves to be well taken care of all year round! Taking the mental approach of getting fit for a lifetime is much better than just getting fit for a few weeks or a special event.

Don’t let yourself get to your special day or summer vacation and realize that you said “I’ll start my fitness plan tomorrow” one too many times. Instead, try to change your mindset and understand that today is a perfect day to get started!

3 fitness motivation tips to get started

No tomorrow

There is no time like today to get started! Small changes add up over time and can often lead to big changes in lifestyle. So if you’re thinking about making some changes make one right now—write it down and implement immediately!

Say the words ‘I can’ and ‘I will’ often

The word ‘I can’t’ will often translate directly into ‘I didn’t,’ so try to replace your vocabulary with positively charged words. Set a positive intention for each day and believe that you can do it. A positive approach often leads to positive results.

Love who you are

Try not to be negative about yourself. Stop looking in the mirror and thinking ‘I need to change.’ Even if your goal is to lose a lot of weight, it doesn’t mean you should look at your self in a negative light. The fact that you realize you need to take care of yourself is a step in the right direction.

When we tell ourselves we’re not good enough, it can spark feelings of sadness and can negatively effect our energy levels. Let’s all try to use more positive statements!

Affirmations like, ‘I’m ready to improve,’ or ‘I’m going to evolve into the best version of myself I can be’ will make it easier to keep your spirits up and motivation high.

Once you’ve mastered getting into positive frame of mind, you’ll need to find something to help keep you motivated long term. Fitness and nutrition is not just a quick fix. Only a long-term lifestyle change plan will keep your body positively evolving.

The reason yo-yo diets and extreme fitness plans don’t work is because they tend to have a start point and an end point. Once you stop eating well and exercising, your body negatively reacts and goes back to square one.

3 fitness motivation tips for long- term motivation

Find an active hobby

If you find a hobby that’s active such as doing long walks, marathons or even committing to learning something new, you’ll always have something to strive towards. Once you get involved in a hobby, especially when it involves being part of a group, it’s much easier to stay motivated and accountable to your long-term goals.

Make it a family affair

Get your family and close friends on board with your healthy, active lifestyle plan. If you all commit to eating well and getting active, it can help create strong bonds and fun times. If you feel like you want to quit, chances are, at least one family member will convince you to keep going.

Plan rewards

Put a reward system in place so that you can continually motivate yourself and others with incentives. It could be a day trip out every few moths or a shopping trip to buy a new outfit. Try to pick a reward that gets you excited, and one that you know you can afford. Hopefully your reward will inspire you to keep going on the tough days.

***

Motivation is a personal thing and what motivates one person may not motivate another. Try to find a few motivational tricks that work for you. I try to stay away from being motivated purely by how I look; but I do understand that most people do want to look good and it can be a good motivation booster. Just understand that external changes take time. If you combine your “how I look” with “how I feel,” it’s a great way to ensure you stay positive—because with most healthy, active lifestyle plans, you start to feel better long before you see visible changes. If your feel that your healthy, active plan is making you feel more confident and awake it may inspire you to keep going!

Find ways to be positive and stay motivated. The only way you will fail on your plan is to quit, so do whatever it takes to keep yourself on track and feeling great!

Share your favorite motivational and positive tips with me in the comments section.

 Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

Don’t give up on your workout: 3 fitness motivation tips

Don’t give up on your workout: 3 fitness motivation tips | Samantha Clayton, Herbalife Fitness AdviceHave you ever missed a workout? Let me share my fitness motivation tips to help you prioritize. 

Are you motivated or do you procrastinate? Sometimes it’s all too easy to talk yourself out of doing something important. I bet we’ve all been there. My motivation downfall might not be exercise but I can definitely relate!

To get what we really want in life, we have to work hard and that takes dedication, even sacrifice. I hear all the time from people who give up on diet and exercise and feel there is no way back. You probably know someone who keeps falling off their diet or starts a new exercise bootcamp but doesn’t turn up for the second class. It doesn’t need to be that way and, whatever your starting point, it’s always worth trying to find your fitness motivation. Improved fitness and health should always, in my opinion, be your most important goal. Your body is priceless. And, it’s worth making an effort to look after it through regular exercise and good nutrition. If you give up on your health goals, you are giving up on yourself.

Fitness motivation advice, whatever your fitness level

We know that attaining a worthwhile goal usually takes time. Sometimes the time and effort makes the reward even sweeter. Let’s think about the rewards we get from fitness: increased energy, strength, stamina and coordination are the first ones that spring to my mind. Do they work as fitness motivators for you? How about knowing that you’re looking after your health?

If you are giving up or slacking on your fitness plan because you’re not seeing results, then maybe we need to reassess how you measure results? Have you taken part in a race to challenge yourself? The warm feeling of being a competitor is a huge fitness motivator. Maybe you just want to keep up with your kids without feeling out of breath? Whatever your goal – you should add in a way to measure your progress. Noting progress is a huge fitness motivator.

  –  For a competition the measurement options are endless. Can you go further? Can you improve your finish time?

  –  If you want general lifestyle fitness, then test your fitness levels in real life situations. Can you carry an extra bag of groceries without having to stop and put it down? Can you climb the stairs without a break to stop and catch your breath?

Any small milestone is worth recognising and celebrating. Focus on the achievements that get you closer to your big goal and you’ll find it easier to stay motivated.

Three tips to sustain your fitness motivation

Let’s face it: the number one result of lack of fitness motivation is giving up entirely. I don’t want anyone to give up on fitness. I really do want all of you to succeed!

Here are three fitness motivation tips to help you stay on track:

1. Take your foot off the gas but don’t stop

If you are working out but not seeing results, simply back off for a few days and reduce your intensity. Continue to work out at a lower intensity in order to give your body a rest and then slowly start to increase your workouts over a week. It sounds counterintuitive to do less, but you need to allow your body sufficient time to recover then adapt and improve.

Quick tip: remember to add recovery days to your fitness regime. If you are working on strength training and cardio five times a week, then try simply walking or swimming for fun on two days to give your body time to recover.

2. Mix it up and make fitness fun

Doing the same thing over and over can easily start to feel boring. Repeating the same workout can also cause overuse injuries and slow down the results process. When you ask your body to consistently do more, it physiologically adapts to the increased demand. Therefore, in order to continue to improve, you must continue to increase the challenge. If you can add an element of fun to exercising then it will be something you look forward to, every time.

Quick tip: Ask a friend to join you or work though a series of varied online workout videos so that you’re constantly doing something mentally and physically interesting.

3. Write down your fitness goal

It’s easy to lose track of the reason you’re working hard, so writing down your ‘why’ can remind you of the importance of your personal fitness goals. Refocusing on your big goal (and the smaller ones along the way) will help you regain momentum.

Quick tip: Try keeping a fitness journal. Investing a a special notebook and writing down what you hope to achieve through fitness on the first page may help you stay motivated.

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I hope these fitness motivators help and I bet you’re wondering what I need extra motivation to accomplish! While I never shy away from a fun workout and I’ll be the first to sign up for a race, there are a few things that I procrastinate about. I’ve been trying to learn Spanish for a while but I only manage in starts and stops. My goal is to reach a level when I can join in a conversation with my Spanish-speaking friends without them all having to switch to English. Sometimes, while I’m trying to remember if the term for tomato is masculine or feminine, it’s easy to forget my overall aim.

For me, languages are difficult and I can always find something else to do when I should be working on memorizing new words. I don’t lack for fitness motivation but I do lack language motivation. Just recently, I’ve come across a new approach - I’m listening to language podcasts during my warm ups and cool downs.

Combining something I love with something I often put off is a perfect solution for me – and, being a fitness enthusiast, I know how to listen to my body and listen to the language teacher at the same time! Maybe you are the exact opposite – if you love learning a language or listening to podcasts then perhaps going for a walk while you listen is a good way to add a few more fitness minutes to your day?

A friend - and excellent Spanish-speaker – shared a wonderful piece of advice with me the other day: the moment you are about to give up is usually the moment just before you see results. You have to allow yourself ample time to adapt to new challenges but, if you give it time and practice, you will eventually improve.

If you can push yourself just a little bit harder, complete just one more workout, then this could be the day you realize it’s a little bit easier; you’re a bit stronger or you’re a bit faster. Wouldn’t it be a shame to give up when your goal is within reach?

Tell me what motivates you and what you always find yourself putting off until tomorrow. Between us, I’m sure we can find a way to prioritize what really needs to get done!

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Find out more at: http://www.DiscoverHerbalife.com

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