Motivation on the days when we just aren’t feeling it

 

motivation 1Written by Coach Kendra. 

We all have days when we just don’t feel like exercising, including myself. But we all need to exercise regularly. Exercise makes you more productive, happier, nicer, more creative, your body feels better and you can move easier. Alas, we all have days when we just don’t feel like it.  So how do you stick with it and get over that “stuck-ness?”

First, set yourself up for success.  I know this sounds obvious, but so many people set themselves up for failure.  They put these huge demands, deadlines and expectations on themselves; things not even possible to accomplish in a 24-hours.  If you want to lose weight or get fit, here are some simple suggestions.

Clean up your environment.

This means your pantry cleaned, organized and filled with healthy foods.  Get rid of trigger foods.   There are certain foods that I just don’t even buy.  If they make their way into the home, I won’t rest until they are gone.  Can you relate?

Set yourself up for success in terms of how you structure your day.

You need to clear something off your calendar that is LESS important in order to exercise, go to the grocery store and plan your meals. Even if it means you feel you are letting someone down.  It needs to be part of your routine.

Get it done before your brain figures out what you are doing.

This is our 5:30 am crowd at Allegro.  And there is something pretty significant with having a morning ritual.  Exercising first thing in the morning sets the tone for your day, gives you incredible energy and is one less excuse mid-afternoon when you just aren’t “feeling” that evening workout.

If my exercise is planned midday or later, create a GO TO playlist. 

Create a playlist to PUMP you up! It automatically hypes you up and makes you happy! This is not the playlist WHILE you work out, but BEFORE.  Dying to know what’s on my playlist?  Comment below and I’ll give you some fun suggestions!

Just do five minutes. 

Begin your workout. Set your timer on your phone and after five minutes if you are not feeling it, give yourself permission to throw in the towel.  But after my first five minutes of exercise all my hormones, endorphins and blood are flowing into my muscles and I feel GREAT! I can pretty much guarantee the first five minutes is the toughest part.  So stick with it and just START.

Add accountability. 

It’s never too late to add accountability to your goals.  Especially when you feel like you have failed at your goal, add to it…layers of it.  It works.  It gets teenagers to show up to a big brick building and study every night; if we can get teenagers to be accountable then we can certainly do it as adults!  First, find an accountability partner, someone who won’t let you off the hook on the days when you don’t feel like it. It can be your spouse, your kids, your best friend. Give them permission to keep you accountable.

Focus five feet out in front of you.

I remember last fall when I trained for my half marathon.  I love running, I really do.  But as the weeks went by, knowing I had a 12 mile or 14 mile run ahead of me was daunting; even overwhelming.  It reminded me of my high school track coach telling me to “just focus five feet out in front of you.”  The same is true with your fitness goals.  Just keep looking a little further ahead of you rather than think about how big and arduous this goal is.  Think about the next five.  The next five pounds, next five days, next five workouts. And just keep going.

Focus on your mindset.

It is unbelievable how much power you have over your life, your attitude and whatever you hope to accomplish.  A favorite quote of mine by Brian Tracy explains, “The law of concentration states that whatever you dwell upon, it grows.  The more you think about something the more it becomes part of your reality.”  If you decide that you are low on energy and feel lethargic, you will continue to feel more tired all day long.

People always ask me, “Kendra how do you get your energy?”  The truth is I get my energy from my mindset.  I will think about something that I am looking forward to and that gives me physical energy.  I think of things that make me happy and make me feel I can do anything.  And then I just tell myself over and over that I have a lot of energy.  And that just becomes my reality.

For more tips on mindset, check out our podcast “Ready, Mindset, GO!” on iTunes.

Now, ready, set GO – towards reaching your goals and becoming a better YOU in 2016.

 

Apps We Love

 

No, we aren’t talking about food and appetizers, but here is a tasty crock pot recipe in case you were hoping for a blog dedicated to food! Now, on to the subject of apps….for your mobile devices.

It’s a new year. You’re working hard to stick to your health and wellness goals, but sometimes finding the right tools to help you through your journey can be difficult. So we have compiled a list of our coaches’ favorite apps they use to stay fit and healthy! Some you’ve probably heard of, others not. Try out some of these fun apps when you are traveling or just can’t make it into the studio.

 

health_and_fitness_apps

FITNESS

Sworkit (Free)
This app is designed with busy people in mind! You are guided through high-intensity body weight workouts, demonstrated by a professional personal trainer; as short as five minutes and as long as an hour.

 

Seconds – Interval Timer (Free)
Its name says it all. An interval timer to help you get through your workouts, hassle free.  It has templates for HIIT, tabata, circuit training and more. The custom timers help to create any intervals imaginable.

C25K – 5K Trainer (Free) – Beginner App
Easy program to get you from a couch potato to 5K distance runner in 8 weeks. The program was designed for inexperienced runners who are just starting an exercise routine. Start with a mix of running and walking and 8 weeks later you’ll be running a 5K!

Nike+ Running (Free)
Running or walking, this app is great to track your runs and help reach your goals. Compete with friends, stay motivated and reach your goals.

Nike+ Training Club (Free)
This app features visual workouts, hosted by celebrity athletes. Each lesson can be taken on its own, but also features month-long structured programs that will help you achieve even better results.

POPSUGAR Active (Free)
Workout when you see fit! Create your own video playlists from their constantly updated catalog of workouts or pick one of their pre-loaded workout routines to inspire you and get your sweat on!

Simply-Tabata (Free)
Efficiently get in shape, feel great and burn fat with 8 intervals of all-out effort for 20 seconds with 10 seconds of rest in between intervals.

Moves (Free)
Map your daily activities and track calories you’ve burned – all by simply carrying your phone in your pocket or bag.

MYZONE (Free)
Note – you need a MYZONE account and MZ-3 Physical Activity Best (we sell them) in order to utilize this app. The wireless tracking is presented as an instant online logbook, with personal goals, food picture diary, before and after photos, progress charts, challenges and gamification to make exercise fun and engaging. Keep in mind, we also have MYZONE monitors in the studio; by purchasing the belt you will be able to see your heart rate and effort percentage during classes!

NUTRITION

My Fitness Pal (Free)
Easy to use calorie counter. With a large food database, and restaurant foods now being added into the mix, tracking is a breeze. You can also track exercise on the app (Map My Run and FitBit apps link with My Fitness Pal)

Nom Nom Paleo ($5.99)
From the award winning food blog and New York Times bestselling cookbook by Michelle and Henery Saveur, this app makes cooking even more fun and inspirational; and takes all the guesswork out of cooking! The app features over 140 simple recipes, all free of gluten, soy and refined sugar. The vast majority of which are approved for Whole30.

Fooducate (Free)
Lose weight and improve your health through a real-food diet with this advanced nutrition tracker. Track your food intake and exercise, track the quality of calories (not just quantity) scan over 250,000 product barcodes to see a personalized nutrition grade and get suggestions for healthy foods based on foods you scan. Fooducate teaches you to eat for health!

Waterlogged
Download this app and ensure you are drinking enough water! Charts and reminders (upgrade) keep you going. All you have to do is use photos of your cups to quickly record water .

MUSIC

FIT Radio (Free – many in-app purchases to get great upgrades)
Say goodbye to the extra time you take to create that perfect playlist for home or outdoor workouts! A fitness app that provides you with non-stop, high energy playlists of all genres designed to motivate your workout. Dubbed the “Pandora for gym rats” by Mashable.

Pandora (Free)
Great music discovery is effortless and free with this app! Type in the name of your favorite artist, song, genre or composer and Pandora does the rest!