mondays require motivation.

motivation monday is all about motivating you to make a change.  a change that i have already implemented in my life so i know it can be done.  no crazy talk here.  just tried and true ways to get it done.
these are the key things I will cover over the next 5 weeks to help motivate some change in your life.
  • move more.
  • eat less.
  • add good foods.
  • cut the crap foods.
  • drink more water.

and we’ll do it on mondays.  let’s do this. first up: move more.

time is the biggest issue for folks. i get it. i am a real person too (what!?).
i haven’t always gotten up at 5 a.m. to start my day.
you know why i started?
because i was tired of making excuses for not getting my workout in and taking care of myself.
it was mentally draining when i didn’t get my exercise in and spent the day feeling guilty and frustrated. 
and fluffy.

ever experienced that?  feeling guilty for not working out? feeling guilty for not planning your grocery shopping and getting good foods? feeling fluffy?  feeling tired?  now is the time to stop.  it’s simple. take the time.

for 92% of the people who use time as their excuse for anything, they just need to that that time. and in order to take that time for exercise you must take it. it’s yours for pete’s sake. take it. do with what you want.  and you must start by wanting to do exercise.  because you need it.  just a little. everyday.
get up 30 minutes earlier.
get up 15 minutes earlier.
use your lunch break for eating and exercising.

maybe you don’t have time to exercise because today is your day to grocery shop after work.  park that car the furthest you can from work and the grocery store.  create opportunities to move in your daily life.

but really?  you can make time for dedicated exercise.  i prefer the morning and i promote morning workouts even to the night owls.  here’s why: you can get it done and over before you shower and start your day; it will actually boost your energy level even if you have to get up earlier to get it done; late night workouts can interfere with sleep.  

the most effective workouts are not 1 hour long. they can be 15-30 minutes of high-intensity intervals.  there are workouts out there that are high-intensity interval training workouts (HIIT).  quick bursts of exercise that are incredibly effective.  turbo fire is my favorite HIIT workout dvd from beachbody.  

but truly i tell you, the most effective workout is the one you will do.  walk. run. bike. exercise video. class at the ymca. find that workout that you will do and get started doing it.  

i find there are two ways to approach moving more:  you either go all in or you gradually amp up.  i am an “all in” kinda girl.  when i got miserably fluffy 5 years ago, i bought the insanity dvd set and kicked my butt for over a year.  maybe that is you or maybe you need to start gradually. not into a 40 minute workout yet?  let me introduce you to the 7 minute workout.

7 minute workout, meet you.  you, meet 7 minute workout.

effective. doable. quick.

you have 7 minutes. trust me. it might mean 7 less minutes of scrolling or texting or sleeping, but you have got it.
read the article, find the app. do 7 minutes of exercising. just do it. need more help?  contact me!

The Scientific 7-Minute Workout
In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

2 thoughts on “mondays require motivation.

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