#MotivationMonday: January Challenge

Happy Monday All!

The first Monday of 2019 and January calls for a new challenge, am I right? Plus, monthly challenges help motivate me to stay on track! This challenge is a little different from my previous ones. Rather than building on each other, each day entails a healthy task to complete! Check it out below:

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What are you doing to keep yourself accountable for your fitness goals?

Talk soon!


#MotivationMonday: Let’s Talk New Year’s Resolutions

Happy New Year’s Eve All!

I was very fortunate this past year not only academically,  but I was also able to travel outside the United States, land a scribe position, and step outside my comfort zone to start a blog!

With 2019 approaching quickly, I can’t help but think what I want to achieve in 2019.  At the same time, I don’t want to say I am going to do something and not do it either!   In the past, I have failed to commit and achieve to my prior New Year’s Resolutions–can you relate? However, I decided this year is going to be different! In fact, I wanted to share some of my strategies I am going to use to hold myself accountable.

Plan/Write It Out

I am a stickler for organizing and planning my days. In fact, one of my favorite Christmas gifts this year was my brand new 2019 planner! Because I have experienced success by making checklists and setting weekly goals, I decided to use this strategy to help me achieve my resolutions. Last week, I actually sat down with a notebook and wrote a list describing my “ideal” 2019 in terms of graduating, applying to postgraduate programs, traveling, and fitness. At first, it was hard to think about what I want my life to look like in a year from now, but it really helped me physically see what I want my 2019 to look like!

Set Deadlines

I know what you are thinking– how can you write deadlines months in advance if you don’t know where you are going to be or what you are going to do. Hear me out: while I did not give an exact date for each of my goals, I did give myself a time window. For example, for graduation, I am planning of leaning out. Therefore, starting January 1st to the second week of May (about 20 weeks), I want to hit a specific weight. New Year’s Resolutions are usually long term, or they require you to form new lifestyle habits! Both of these ideas are hard to stick to! Dieting is discouraging when you can’t see the end in sight or you hit a plateau. Similarly, it’s hard to say you are giving up soda or certain processed foods cold turkey. Therefore, by giving yourself a timeline to achieve a goal, you won’t feel so discouraged if you “break” that resolution in the first few weeks!

Don’t be too Ambitious

Because New Year’s Resolutions tend to include difficult lifestyle changes, it is easy to get ahead of yourself. Unfortunately, you probably are not going to lose 50 pounds by February. So, when you are giving yourself deadlines for your overall goals, remember that you are human, you have to have balance, and healthy is a lifestyle! It takes time and continuous effort to maintain, lose, or gain weight!

Break It Down

Finally, to help keep motivation up and prevent yourself from setting unrealistic goals, break your goals down into smaller ones. For example, if you have 20 weeks to lose 20 pounds, set a goal to lose 1 pound per week, and track your progress in the same notebook you wrote down all your New Year’s Resolutions. This will prevent you from feeling as if your goal is unattainable!

And, that is it! After writing down my goals, I am super excited to see what 2019 entails!

What are your 2019 New Year’s Resolutions?

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#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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Happy Monday (and Labor Day) All!

I do not know about you, but lately, I have been super excited to listen to some tunes during my workout. Typically, I solely listen to country music. However, I have ventured out slightly the past couple of workouts, and I am enjoying my workouts even more!

It’s still hard to believe that I use to work out without any music at all. Now, I can’t imagine going to the gym or for a run without my headphones.

Here are a few of my favorite songs to listen to when working out:

  1. Better Now – Post Malone
  2. Brightside – Justin Stone
  3. Sound of Walking Away – Illenium (ft. Kerli)
  4. Didn’t Know Better—Ivan B (ft. Breana Marin)
  5. Girls Like You – Maroon 5 (ft. Cardi B)

What songs are on your workout playlist?

Talk Soon!

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