#MotivationMonday: What Does Science Say?

Happy Monday All!

It’s 6:00am. My alarm goes off, and all I want to do is cover my head with a pillow. I do not want to walk in the cold to go to the gym. All I want to do is stay in bed, and watch movies. Can you relate?

We constantly hear people talking about lack of motivation. In fact, lack of motivation is in the top five reasons people don’t achieve their goals (according to Google!).

In 2016, The Journal of Sports Medicine and Physical Fitness published a scientific study where researchers in Spain analyzed the relationship between physical activity and motivation in 901 university students. Each of the students completed questionnaires regarding behaviors and physical activity.

Essentially, the researchers found that the more self-ran or self-determined a person was, the more often that person participated in moderate to vigorous physical activity. Likewise, researchers also showed that students who motivated themselves to perform physical activity experienced lower levels of barriers to participate in physical activity. Basically, if you are working out for you and to improve your health, you are going to be more willing to make time to workout, and that workout will be performed with higher intensity.

Seems simple enough, right? So, how do we find this motivation? Whenever I am feeling discouraged, I ask myself one question: Why am I doing this?

At the end of the day, family, trainers, and friends can only push you so far towards your goals. You have to make the decision to be your own motivator!

Want to check out the research article? Click here.

Want to write a new goal? Check out my tips form a couple weeks ago!

What’s you favorite self-motivation tactic?

Talk soon!

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#WorkoutWednesday: Rest Day Style

Happy Wednesday All!

I hope you all are having a great week! This is an untraditional #workoutwednesday post. While sticking to a plan and grinding 24/7 are great ways to achieve goals, I think rest days and listening to your body is also important.

After the past two workouts, I have noticed that my body is not just sore, but I am actually having sharp pains in my lower back and hip flexors. This is a huge indicator that it’s time to hit the breaks, and let my body rest. Therefore, I am not working out today, and that’s okay! Instead, I am still going to eat nutrient dense food, stretch a little, and hit the hay early.

But, if you are dying for a new workout, check out last week’s leg day!

Remember, your body isn’t a machine! And even if it was, machines break, too. Listen to your body, and take a rest day if you are noticing extra soreness or pain!

What’s you favorite recovery-day activity?

Talk soon!

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#MotivationMonday: How to Write a Workout Split

Happy Monday All!

This past weekend, I sat down and decided it was time to change my workout split! I recently picked up a few activities and wanted to adjust my schedule to ensure I am making it to the gym consistently. Anyway, I want to share my thought process in creating a workout split!

  1. Goals
    1. By setting  a goal, you will be able to take your workout split and personalize it! For example, I am trying to grow my shoulders, so I make sure to hit shoulders twice a week. On the other hand, I do not want to add any more mass to my legs, so I am only going to hit them once a week.
  2. Frequency
    1. Time to figure out your commitment to the gym. How many times can you actually make it to the gym? Anywhere from three to six days should suffice! I personally go to the gym six days a week to help with stress. Rest days are important, too! A planned rest day will give your body time to recover and prevent gym burnout.
  3. Muscle Groups
    1. Now, schedule specific muscles on specific days. The list of muscle groups include: back, shoulders, triceps, biceps, chest, and legs. You want to hit every muscle group at least once, and you can combine muscle groups based on the days you are going to be in the gym. For example, for a three day split, you may want to go pull, push, and legs. Pull typically includes back and biceps. Push includes chest, triceps, and shoulders, and you can tailor legs to posterior or anterior chain (gluten and hamstring vs. quad dominant). As far as abs go, I usually throw a small circuit in after shoulders or back.
  4. When
    1. While some people say the order you hit each muscle group doesn’t matter, I try to make sure my back day and leg day are at least a day apart because compound movements like squats and deadlifts fatigue your back. Likewise, keep the amount of time you have for a workout each day in mind. Leg day tends to be one of my longest days, so I try to schedule it on a morning I have a later start!
  5. Cardio
    1. Cardio is a great supplement to help lean out. I rotate between running and stairs. I tend to favor cardio more during the spring and summer months vs. fall and winter months. However, if weight loss is your goal, you are most likely going to do cardio a few times a week on top of your other exercises to ensure you are in a calorie deficit. On the opposite end of the spectrum, if you are bulking, cardio is most likely not necessary!
  6. Putting it all together
    1. Now that you have thought about what you want out of your workouts and how you can make that happen, write your split down. This helps me stay accountable, and I know exactly what to expect each day! You can use a template similar to the one below to plan your week!

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Now…

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Talk soon!

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#MotivationMonday: Top 5 Quotes

Here’s to another Monday all!

This week, I wanted to share some of my favorite quotes that I have encountered over the years. Motivation or inspiration have multiple forms, and  one of my favorites is short phrases!

Life is tough, my darling, but so are you.

-Stephanie Bennett Henry

I have held onto this quote since high school. It signifies the importance of always looking at the glass as half full. If something in your life is challenging, recognize it. Agree that it is testing you, but don’t be afraid to conquer that challenge because you can and eventually, you will.

Everyone must choose one of two pains: the pain of discipline or the pain of regret. 

-Jim Rohn

Life is about choices, and at some point, you will have to make the choice of whether or not to change your behaviors, your mindset, your being. If you don’t, you will stay stagnant, but the overall decision is yours.

If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles.

-Wayne Dyer

Mindset is the ultimate factor in life. It determines how you feel, what you do, and how you will do it. It’s easy to get stuck in a rut and feel as if the world is against you. Though, if you can try and reconcile with these hardships and try to find a benefit, you can escape that rut and move on.

Spend a little more time trying to make something of yourself and little less time trying to impress people. 

-the breakfast club

I still remember watching The Breakfast Club on Saturday mornings with my dad. This classic emphasizes the importance of internalizing a goal and making it your matter versus someone else’s. By doing something you love for yourself, you will create a much more enjoyable adventure.

Wherever you are, be all there. 

-Jim Elliot

And finally, no matter what you choose to do each day,  achieve it with 110% because you only get to do it for the first, second, hundredth time once.

What is your favorite quote?

Talk soon!

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