7 Ways to Optimize your Motivation to Workout

Tags

, , , ,

Weather patterns are changing due to the seasonal shifts of the earth, hence, we all are changing our exercise habits to correspond. Circadian rhythms in ones’ body (wherever you live) is changing due to this shift and your emotional status is correspondingly shifting. In the Northern Hemisphere it is getting cooler and darker earlier, so it’s hard to get the motivation to go outside after work. Thankfully we are all instilled with a (as the Asian’s call it) ‘fighting’ mentality. Here are some tips to boost your motivation level during this gravitational shift in earth through the season changes.

 

  1. Reset your envisioned workout: yes, it may not be the same temperature outside as your body has grown to enjoy but that’ does not mean your body can not change again. It’s time to envision how much you love working out in your new season. Imagine yourself in the new seasons workout clothes, or even go purchase some new ones. Each season has something to offer, try to think of what it is and go with the flow. For me, cold runs outside clear my mind and are ever so much more enjoyable when you come in to the warmth of the house. Maybe try my Tabata Training Plan Workout.

 

  1. Try something new: New season, new changes. There’s something of a shift in your frame of mind when a new season comes about so try something that you did not do last season. For instance, if it’s getting cold outside, maybe try a new yoga workout even if you did not enjoy yoga in the summer months. It might just be the change your body has been looking for in the cold winter months so you can get that fitness in while not freezing outside. Or vise versa, if you are in a hot climate now, try running outside.

 

  1. Image that post-workout adrenaline: Sometimes change can play negative images in ones’ head. Toss these negative images aside and think towards the positive. Think about how good your body feels after sweating it out.

 

  1. Create new reachable fitness goals: Stating that you want to get healthy or lose a few extra pounds is all fine and dandy but there has to be something reachable such as goal to look forward to measure your success. For instance, if you can walk ½ a mile today, plan to walk 1 mile in the nearest future. The measure of your goal should be reachable though. For instance do not try to go from ½ mile to 10 miles in one week – it is not impossible but probably not the healthiest of ideas. Make a written list of goals and post it somewhere you look every day.

 

  1. Eat healthier: It is absolutely amazing how eating just one healthy meal will change your motivation level for the future. Think about eating a well-balance, healthy salad for a meal for lunch today and how your entire prospective will change on what you want to do this evening. Healthy food increases positive thinking and will motivate you to continue on with the working out for the health of your body.

 

  1. Reward yourself: Fitness goals are a great way to measure your success. Plan ahead and put small and large rewards to yourself after accomplishing one of them. For instance, give yourself a nice hot bubble bath with fancy LUSH bath fizzes. Try a new restaurant out on the weekend with someone you love. Or, think about how good those skinny jeans will feel after working out this next week. Simply write your reachable goals down with each reward to receive and start working towards them. Sometimes it is just as simple as writing them down, sounds crazy but it works.

 

  1. Be proud of yourself: While you probably have already thought about your goals and rewards list, try to remember any movement is success. Imagine how you feel today and continue to remind yourself that you are doing a great job every time you workout. Positive reinforcement is so important to keeping motivated. Now I’m not talking of relying on your inner circles’ compliments, I am referring to how you treat yourself. For instance, even if you are feeling tired, have not lost any weight this week and worked out hard, think of how much closer you are to your goal. Weight can fluctuate week to week, sometimes there is a delay in your achievements but you are a work in progress and as long as you give it your all, that’s what is going to make the difference. So go ahead and give yourself a pat on the back and continue to give yourself positive reinforcements but you deserve it. Personal satisfaction is always a huge motivator.

What Motivates You Most?

Do You Need to Lose Weight?: Assessments Required to Lose Weight

Tags

, , , , , , , ,

Click on image for BMI visualizer. Provided Image.

 

Mixed reviews are constantly being given to athletes and non-athletes alike.  As I sit watching a television series called “Ruby”, I found myself nodding my head at her struggles with competitive information given by her team of experts throughout her weight loss journey.  If you haven’t heard of Ruby, it’s a documentary series of weight loss through the eyes of a 470 pound Southern Belle named Ruby.  She (along with the television execs I’m sure) arranged a group of experts ranging from a medical doctor, nutritionist, to even a few fitness trainers whom all give out loving but conflicting advice.  Her experience really speaks to me as another person trying to lose weight and am also confused on specific topics such as how, what and why to lose weight.  No, I am not a super-skinny fitness guru that has all the answers and probably never will be but I do know that research is my strong point and that is just want I wanted to do.

 

My questions to be answered in this multi-article series: 
1.How do we know if we need to lose weight? Or maybe gain lean muscle mass?
2.  How much weight do I need to lose to achieve more success in the sports I enjoy most?
3.  Is my weight scale the best method of checking my progress?  Or, are there other methods that won’t leave me pleading in the bathroom every morning at the scale to be nice?
 
1.  Do I need to lose or gain muscle mass?

It seems my eyes automatically roll when a woman brings up weight loss in the gym.  Don’t get me wrong, I love people trying to better themselves but when someone complains of weight when obviously they need to gain a few it just makes me irritated.  Weight loss is a serious worldly epidemic which “at least 2.8 million people dying each year” due to obesity related problems. (WHO)  Weight is about health, not about appearance and should not be a method for receiving attention.  Maybe these women should be more worried with gaining lean muscle mass instead of losing weight.  So how does one know if weight loss/gain is necessary?  Or maybe gain lean muscle mass?  Oh the choices!

 

So how does one know to lose/gain weight or gain muscle mass?  Many athletes consider changing ones’ weight according to standards in a sport.  For example, a gymnast might want to lose a few pounds to increase flexibility, a ballerina might want to lose to fit the look one needs or a wrestler might want to gain weight to fit into a higher weight bracket.  Other athletes consider changing ones’ body image to increase performance (such as a marathoner) or to fit specific sport standards while others may find he/she is “skinny-fat” and needs to gain lean muscle mass to increase health.

 

At-home athletes may not have resources such as professionals but there are methods that can assist in determining ones “happy weight”.  In my situation, I prefer to look at the international basic “standards” called BMI (Body Mass Index).  You might have heard of this being in the news a lot the last few years thanks to modeling agencies overseas restricting work according to a models’ BMI. Weight standards state a normal weight range of 18.5-24.9, anyone greater than 25 is overweight, & anyone greater than 30 is considered obese.  Determining BMI simply requires inputting ones’ height and weight into this equation Weight in lbs ÷ {height in inches} ² x 705 = BMI. BMI is a convenient method of showing a connection between ones weight & height to ones’ health risks, if any.  The higher the percentage can be connected to a higher risk of health problems.

 

BMI should not be used by professional athletes and/or sports enthusiasts; it’s just a guide to get a person started.  Although helpful to a beginner, it does not take into consideration higher amounts of lean muscle mass (muscle tissue is denser than fat tissue).  (Aka, muscles are heavier than fat.) So, even if one does have a higher BMI percentile, one can still be healthy if fit.  On the other hand, one should be warned that BMI may show one’s weight as being ‘normal’ but in fact is not healthy (aka, skinny fat).  It is a known fact that as humans age, one tends to lose muscle mass but not body fat.  Unfair, I know!

 

Hence, BMI is a great method for determining the matter of ones’ healthy weight range in the beginning stages but not as one turns into a professional athlete.  A simple weight scale and a calculator can help determine ones’ BMI at home but what should a person do after this stage has been reached?  To find out more options, see part 2 of this series- coming soon.

Feel free to check your BMI here:
1. BMI Calculator (Adults)
2. BMI Calculator (Kids)
3. BMI Chart (Printables)

 

Question:  Do you use BMI to checkup on your own health risk factors & weight normality?

 

 

Vegan in California: Food Edition (part 4)

Tags

, , , , , , ,

Finally we are at the best part of the trip to California (or any trip that is), the food!  We were only in California for a short few days so we didn’t venture too far out.  Okay, we did adventure a bit but we didn’t plan very well and were just in the mood for our favorites from last trip.  I’ve dreamt about these two places since being there the first time. Nom nom nom

Continue reading

Vegan in California: Part 3

Tags

, , , , , , ,

I’m the type of person that love nature, I love the forest, wildlife and especially the ocean.  Genki Husband and I looked around for gifts for our family members near Seal Beach and this is something I found.  I’m not a big sign lover for a house but I found this to be cute.  Who’s with me on this one?

Continue reading

Vegan in California: Part 2

Tags

, , , , ,

Continuing on with our trip around the South Bay area of Los Angeles, California, USA 2014.  We love nature so we went to just about every beach we had time to drive to… and a lot of vegan restaurants along the way.  Here are photos and a brief description for each one.

Continue reading

Flying to California: Again

Tags

, , , , , ,

Last week I share with you our last trip to California for business, well we did it again.  So, I figured I would share with you are vegan travels once again this trip.  We did do a lot of the same things in our off time but there were a few new adventures and vegan foods.  Hopefully you are enjoying this California vegan travels edition.  On to our most recent California business trip:

Continue reading

It’s Fall Y’all!

Tags

, , , , ,

Colors are popping up over night and one can definitely tell it’s the changing of the seasons right before our eyes.  Leaves are changing to a multitude of oranges, reds and yellow hues and late autumn harvest produce is filling the farmers’ markets in Michigan.  When this occurs, consumers fall into stores, restaurants and so on to indulge in pumpkin and apple flavored items.  This year seems to be more so than others with everything coming out pumpkin spice.  So I figured it was time for some Blog Loving here on Genki Kitty: Pumpkin and Apple Inspired.

Continue reading

Chocolatea Tea Shop Review

Tags

, , , , , , ,

We’re back!  In Michigan that is and we are out there testing Vegan restaurant options and enjoying the fall foliage.  Autumn is in direct competition with spring here in Michigan, if only it were warmer this time of year.  Thankfully, I found a treasure chest in all places Portage, Michigan.  Portage is an average sized town but in the area, it is the metropolis of all the others.  By this I mean there is a mall and more than a handful of stores.

Inside – the tea options. Sorry for the blurriness, I think my lens was dirty.

Seeing as it was cold, I wanted to have a fresh cup of tea but unfortunately Teavana was not open.  (It’s only available in the mall which does not open until around 10am! Yikes!)  So we followed a tip of a giant green tea cup sitting outside a little cafe in a cozy strip-mall.   (We checked, there’s no tea or coffee inside.)  Thankfully it was an great find that not only served hundreds of loose-leaf teas but also desserts.  It was a true tea house, in Michigan!  Gasp!  I’m still excited about this recent find as you can tell.
Chocolatea is a locally owned, family run “mom and pop’ business.  It serves loose leaf teas that can be enjoyed in-store by the cup or tea pot (first time I’ve ever seen this option available in Michigan).  I’d like to compare the tea-house to teavana seeing as the tea is all natural, loose-leaf and setup for tea lovers at heart.  You can also purchase made hot/cold tea to go and/or purchase tea to take home per 1 oz (which by the way is about 1/3 the price of Teavana).  Their website suggests there are at least 200+ teas available, I didn’t count them so I will take their word on that one. If tea isn’t your thing, they also serve bubble tea and I believe there was also a few coffee selections (but I was so excited about the tea options I forget if they had coffee).

Cuddle time is so much more special with seasonal tea and a cute pup.

Going beyond tea, I did notice there is also Yerba Mate in various flavors.  To add an extra for vegans and chocolate lovers, there are also a few options for locally made vegan chocolates!!!!  Yes, you read that right, vegan artisan chocolates!  There are also sandwiches and such but unfortunately none for vegans.  I’ll ignore that part since the owners are really trying to spread the health benefits and converting Michiganders to drinking tea which I applaud.

Inside, I’m assuming before all the seasonal gifts are setup. Stock photo but now the cafe is much more full of gifts.

As you can see, Chocolatea is like a dream come true and a great grasp into the future for tea and health lovers.  It has options for online purchases too so please check out their website for more information on everything they offer.

Al fresco sitting is available but I’d suggest the warm confines of the cafe as it’s getting cooler outside. Stock photo.

Chocolatea

7642 S Westnedge Ave, Portage, MI 49002 (Inside Portage Plaza)

(269) 903-2447

m-f: 6:30am-9pm; sat: 8am-9pm; Sun: 9am-7pm

Of course, it wouldn’t be a blog entry in Michigan without a sunset photo. It’s been cloudy here lately but there is a slight shimmer of color to enjoy at night.

Continue reading

Recent Vegan Eats with Recipes

Tags

, , , , , , , , ,

Heirloom Pear Tomatoes

Genki husband and I have been flying back and forth between California these last two months so it has been difficult to get in all the recipes I have used since we have had quite the repetitive menu as of late.  Thankfully we have taken into account the seasonal produce and have delighted in eating homemade meals with the addition of pumpkin, squash, kale, and apples.  What could go wrong with these produce items?  Below are a few things we enjoyed along with the links to the recipes so you can make it at home too.  Enjoy!

Continue reading

Flight out of California: Vegan Travels

Tags

, , , , , ,

Finally our last day was brought on by some moisture our on car rental window.  We drove around to a few different areas and just enjoyed the sunshine for the last few hours.

Continue reading

Follow

Get every new post delivered to your Inbox.

Join 232 other followers