Summer is winding down, and fall is about to begin. The kids are back in school, and people start getting back on their routines. This is a great time to get back into exercise. Here are some tips on how you can get motivated to start working out again.
1. Set 1-3 Work Out Goals for Yourself. Setting goals that you desire and want will help get you stay motivated to want work out. Make them realistic as well. If you set unrealistic goals, you may find it challenging and will get discouraged. Good examples of realistic goal are:
Goal 1- Weight Loss - Lose 10 Lbs in 2 Months
Goal 2- Trim Waist - Lose 2 inches in 3 Months
Goal 3- Have Abs/Flat Tummy in 3 Months
Make sure the physical activity goals you set, are ones that you really want. They don't have to be the examples listed above, as everyone is different and will have goals that are unique to them.
2. Set a Start Date. Setting a start date can help you stay committed to executing your fitness goals. Planning out what days and times would work best for you to train will help you stay consistent. Schedule in some "me time" for yourself by setting some time just to focus on yourself, your work out and your fitness goals.
3. Have a Work Out Plan. Having a work out plan that is unique to your fitness goals will not only keep you motivated, but it will also help you stay consistent. Plus, you'll be doing exercises that are specific to your goals, which will help you get to them faster. This is why many people get a Personal Trainer, and end up buying Personal Training packages, as Personal Trainers have the expertise to design a program that is unique to your needs. A Personal Trainer will also hold you accountable too, which can help you stay motivated & consistent.
4. Start Eating Healthier. If I were to ask you how would you rate your nutrition on a scale of 1-10 (1 being its not good, eating junk or fast or unhealthy food; and 10 being you eat really healthy), how would you rate yourself? All the times I have asked clients this, I have never had someone respond with a 10. So this tells me there is always room for improvement when it comes to nutrition. Nutrition plays such a big role on our appetite, cravings, how we think and feel. If we eat junky or heavy, fattening foods, its fine as it's going down. Once its digested though, it can make us feel nauseated, feel tired or moody, or have low energy where we don't want to do anything. Since proper nutrition and digestion play such an important role on our moods, appetite and energy levels, you might as well treat it like a temple when it comes to food choices, as food is our fuel. Start with little nutrition goals such as eating more fruits and vegetables, or choosing leaner meats or eating more leafy salads, and eliminate junk food, sugar and fried foods from your diet.
5. Drink Lots of Water. Making sure you're getting the recommended amount of water per day will help you lose weight, improve digestion and will give you more energy. You can even squeeze lemon or put a lemon slice in the water to boost energy levels as lemon is loaded with Vitamin C.
6. Make Sure to Get Enough Sleep. A sleep schedule is vital to any strength training or weight loss plan. Too much or too little sleep can add extra pounds. People who have less than 6-7 hours sleep tend to eat more and use less energy because they're tired, while those who sleep too many hours a night may be less active. Hormones like Ghrelin and Cortisol increase due to lack of sleep. When Ghrelin and Cortisol are in excess, they can add weight to our mid-sections.
7. Find a Work-Out Buddy. It's always more motivating and fun when you're working out with a friend. It's a great way to socialize and reduce stress! Go for a run, take a class together, go for walk, hit the gym, or split on the cost of sessions by working with a personal trainer.
8. Take a Class. If you can't find a workout buddy, or just want to do your own thing to get motivated to exercise, why not take a class? Find something that goes with your goals. If your goal is to reduce stress, or to reduce pain, taking a yoga class or tai chi class would be good for you. If your goal is weight loss, taking Zumba, H.I.I.T., TRX BootCamp, Dance, Yoga, Pilates, Kickboxing etc classes would be good for you.
9. Taking Supplements. Sometimes our lack of motivation can actually be from certain hormones being low. DHEA is a hormone that is produced by the adrenal glands, and is a precursor to the hormones testosterone and estrogen. It helps to support healthy immunity, improve sleep, aid tissue repair and to counteract the negative effects of cortisol. It helps our bodies lose fat and gain muscle. It also boosts libido and helps us feel motivated, youthful and energetic. High cortisol levels results in belly fat, and low DHEA levels will make it hard to build muscle. Relora is a great supplement to help regulate DHEA and cortisol levels. Take 2 capsules, 250 mg each, 1 at bedtime and 1 upon rising. Natural ways of regulating your DHEA levels are: Meditation, exercise (specifically weight training), sex, sleep, and managing stress.
Another supplement which is good for energy and motivation, is Thyroid Energy by Now, as it helps regulate and boost thyroid production. Take the recommended dose. This is great to take on days you're working out as it keeps you motivated, energized and feeling great. As with any supplements, read the cautions on the back of the bottle, and if still not sure, consult with a nutritionist before buying.
Thyroid hormones regulate our metabolism and organ function. They also affect heart rate, cholesterol levels, memory, mood, body weight, energy and other body processes. Foods that help boost Thyroid production are: Exercise (do not over exercise); get plenty of rest- sleep deprivation decreases thyroid hormone and your metabolic rate; eating regularly and avoiding excessive caloric restriction. Eating foods that contain the nutrients needed for the production of thyroid hormone include:
Tyrosine- almonds, avocados, bananas, dairy products, pumpkin seeds, sesame seeds
Iodine- fish (cod, sea bass and haddock), shell fish, sea vegetables (sea weed and kelp)
Selenium- brewer's yeast, wheat germ, whole grains (barley, whole wheat, oats, and brown rice), seeds, nuts (especially brazil), shellfish and some vegetables (garlic, onions, mushrooms, broccoli, tomatoes and radishes).