Almost every resolution or goal is about three things; making more money, losing weight or having better relationships.

Losing weight and getting fit is a resolution that so many people fall off from quickly. But sometimes a quote can give you the spark to get back on track.  

One I read recently is truer than ever. “Don’t talk, just act — Don’t say, just show — Don’t promise, just prove.” I wish I could give credit to someone for it but after extensive research, it’s always accredited to “unknown.”

Here’s why I think this quote can help you crush it in your fitness journey.

Part I: Don’t Talk, Just Act

People love to talk a big game. They say things like “I’m going to gain 10 pounds of muscle” or “I’m going to get in the best shape of my life this year.”

But oftentimes that’s all it is, just talk.

Not enough people are actually executive on their goals and dreams. If you don’t want 2019 to be the same year as 2018 or 2017, it’s up to you take action and act on them.

The next time you talk a big game, its time to back it up. Create a detailed fitness plan, stick to it and follow through with your words.

Make sure you’re 100% committed. To fulfill your promises, you have to do it even when you don’t want too.

One of the worst things you can do is only to act when you “feel like it.” If that’s the case, you’re probably never going to end up actually doing it.

Part II: Don’t Say, Just Show

Instead of telling people at work and friends in your life, show them with your consistent activity. Don’t make fitness a part of your life, make it your life.

If you really want the results, you need to show people with your daily routine. And these aren’t just big activities like working out or running 5x per week.

It’s the little things like choosing a healthy meal at a restaurant, skipping a happy hour or bringing lunch to work every day. Oftentimes the little things will make the biggest difference in your fitness journey.

Part III: Don’t Promise, Just Prove

Making real and lasting change to your physique isn’t something that you can accomplish overnight. Quit trying to promise people you’re going to make a change and instead, prove it with consistency.

The only way to lasting success is doing the right stuff over and over again. One week of healthy eating and constant exercise isn’t going to give you the epic results you want.

Prove yourself and people that doubt you wrong by sticking with it. Getting super fit is about staying consistent and persistent to reach your goals.

Crush Your Fitness Goals

Motivation is great, but it doesn’t always last. As John Maxwell said, “Motivation gets you going. Discipline keeps you growing.”

While we have tons of motivational playlists to help keep you motivated, it’s up to you build fitness into your life. Let it run your life and watch how positive of an impact it can have on other areas as well.

Remember, discipline is contagious. A fitness journey will do more than just change your body, it will change your mindset and belief about yourself forever.

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While simple, it applies to any area of your life. If you can measure something, you’re able to make progress.

If you want to grow a business you need to track pitches, sales, conversion, etc. And if you want to lose weight you need to measure your workouts and caloric intake.

But if you’ve ever tried to lose weight you know that it’s not always easy.  Bad habits are hard to break. But science has now proven that doing one thing will greatly impact your ability to lose weight and keep it off.

So what’s the habit?

Food Journal Study

In 2008, a Kaiser Permanente study of nearly 1,700 participants showed that keeping a food diary can literally double a persons weight loss! The study found that people who actually logged all of their meals in a food diary lost twice as much weight as those who kept no records at all.

And finding a program that works is needed because so many people in the United States and worldwide are struggling with finding a plan that works. As co-author of the study, Dr. Victor Stevens said, “More than two-thirds of Americans are overweight or obese. If we all lost just nine pounds, like the majority of people in this study, did, our nation would see vast decreases in hypertension, high cholesterol, diabetes, heart disease, and stroke.”

He also found that if people can lose as little as five pounds they can reduce the risk of developing high blood pressure by 20 percent!

What the Food Journal Study Found

According to the author of the study, Jack Hollis, Ph.D. said, “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

How a Food Journal Helps You Lose Weight

Keeping a food diary doesn’t have to be a formal journal that you carry around with you all day. Although that can work if you need to use one. But just the act of scribbling down what you eat on a sticky note, sending yourself emails tallying each meal, or shooting yourself a text message will work as well.

The results come from reflecting on what you eat on a regular basis. It’s about becoming aware of your eating habits so you become aware of what you’re eating on a consistent basis. 

Logging your food in a journal makes it easy to avoid temptation throughout the day. Food journaling in conjunction with these four habits will help you lose weight and keep it off for good. 

4 Ways to Accelerate Rapid Weight Loss

1. Find an Accountability Partner

Find someone with similar weight loss goals so you can find a partner to exercise with and send updates on your food diary.

2. Daily Exercise

While tracking your calories is key, daily exercise is also vital to losing weight. Whether it’s jogging, working out, yoga, pilates, or other activities. All of them will help accelerate fat loss and increase your metabolism.

3. Intermittent Fasting

There have been countless studies in the past decade showing the power of intermittent fasting (IF) to help people lose weight and keep it off.  

4. Meditation

How can meditation help lose weight? By helping you stay relaxed throughout the day. High-stress levels make it easy to binge on salty and fatty foods.

Plus, meditation can help keep you calm and keep cortisol levels low.

Food Journal Your Way to Success

Start using a food journal, email or text message reminder to hold yourself accountable. The simple act of becoming aware of your daily food intake will help you double your weight loss.

Add in some of the other four methods to become healthier and happier. Remember, you can’t live an extraordinary life you’re constantly worried about your health!

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Do you have a healthy body shape? For many people, the answer is defined solely by how much they weigh or whether they have a perfect hourglass figure. Many individuals focus their attention on measurements such as their chest, waist, and hip size, or they step on a scale to tally up the pounds. Sadly, many people judge their own and others’ health, and sometimes personal value, based on these numbers.

Step Off the Scale and Away From the Measuring Tape

The truth is that there’s a wide range of healthy body shapes and sizes. Rather than defining good physical health by shape and size, a more accurate approach to determining good health is through measurements of blood pressure, cholesterol levels, emotional health, and overall well-being. It’s easy to assume that a person with more belly fat is less healthy than a slender person. However, there are many, many factors that determine health. For example, a person with a slim build may look thin but have a larger percentage of body fat than another person with a different body type.

Perceptions About Heavy Bodies

In modern society, there’s a pervasive idea that extra weight means poor health. Assumptions are made about a person’s eating habits, self-control, self-esteem, and activity levels. All too often, when an individual carries extra weight, others assume that the individual can’t or won’t enjoy many physical activities. This is a stereotype that has been busted by athletes, such as Myrna Valerio, a marathon and ultramarathon runner recognized for her success.
It’s important to remember that body types and shapes are often heavily affected by genetics. Your genetic family history determines your bone structure, where you carry extra fat, your frame size, and the speed of your metabolism. The key to identifying healthy bodies lies in identifying the habits of the individual, not in taking their measurements.

Why Changing Perceptions Is Important

Why is it important to change society’s ideas about excess weight and heavy body types? Your perception of yourself does have an impact on your ability to enjoy a healthy lifestyle. When an individual believes s/he is overweight, s/he may have an intention to lose weight, but studies have found that it doesn’t inspire actual changes in diet and exercise. Conversely, when adolescents believe they are overweight, they are more likely to fall into unhealthy, and sometimes dangerous, habits.

Factors That Affect Body Image Perception

The deck is stacked against women, men, teens, and children who believe they are overweight. Every day, they are bombarded with messages about ideal body shapes and sizes. Advertisements on television, in magazines, and on the internet flaunt thin bodies, clearly defined muscles, narrow waists, and photo-edited skin. Adults, teens, and children face criticism from peers and feel pressure to mimic current trends whether they are healthy or not. Messages from companies selling diet plans and exercise equipment often add to existing stereotypes.

Negativity Doesn’t Lead to Positive Changes

Each of these messages tells the individual who feels overweight or underweight that they are somehow less than the people in those visual images. Remember that a negative perception of your own body does not lead to positive changes.

Recognize the Beauty of Your Body

At womenshealth.gov, a healthy body image is defined as positive feelings about your particular body shape. Those women and girls with a positive body image tend to enjoy better physical and mental health – even if they are overweight or underweight. Conversely, those who have negative feelings about their bodies are at greater risk for eating disorders and other mental health conditions. That negative body image may prevent men, women, and children from going out socially, exercising, or making healthy dietary choices.

Developing a Positive Body Image

One of the best ways to improve your perception of your own body is to focus on positive thinking rather than negative thinking. The National Eating Disorders Association recommends several tips for improving the way you think and feel about your body. For example, take time to really appreciate the things your body can do, such as breathing, laughing, and walking. Surround yourself with others who have a healthy, positive outlook on life. Cut out negative social media and any messages that limit your definition of what a healthy body looks like.

The next step is to focus on the things you can control in your life. After accepting your body shape and size, celebrate your own unique qualities and understand that you can enjoy a healthy, fulfilling life whether you’re a size 2 or a size 32. Learn how to make healthy eating decisions and find ways to incorporate exercise and physical activity into your days. Identify and look up to new role models, such as Christa Singleton, one of a group of Plus-Size Climbers who climbed Mt. Kilimanjaro in 2016. Refusing to let her size define her, Singleton is breaking through conceptions about size and health.

Get Treatment for Eating Disorders

If you’ve experienced or are experiencing eating disorders, seek treatment during this process. Again, there are many negative beliefs that may hold you back when the subject of eating disorders come up. Amelia Boone, an elite athlete, knows this all too well. Stories like Amelia Boone and her eating disorder treatment aren’t uncommon among athletes, but these stories aren’t often shared with the public. Move past the misconceptions and seek appropriate treatment.

Recognize the Things You CAN Change

If you are struggling with a negative self-image or the desire to make improvements in your life. You might start by changing your own ideas and discussions about the “ideal” body shape and size. Remember that your strength lies in conquering the things you can control without succumbing to popular ideas about body shape or despairing because of genetic factors you can’t change.

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One of the reasons intermittent fasting is so effective is because there is simply less time of the day to eat. With intermittent fasting, you only eat 6-8 hours while most people do the opposite by eating 16-18 hours per day. 

Fasting is one of the most ancient healing traditions in human history which has been practiced by virtually every culture and religion on earth.

I’ve been practicing intermittent fasting since the beginning of 2018 and couldn’t be happier with the results.

Here are five ways intermittent fasting can help your mind just as much as your body.

1. Increased Discipline

As,l Jocko Willink said, “Discipline equals freedom.” In any area of life, how disciplined you are, determine how successful you will become.

When you stick to intermittent fasting on a regular basis you are being disciplined by not eating when everyone else is. Some people will scoff when you tell them your plan but it doesn’t matter. As long as you know what you are trying to achieve that’s all that matters.

This discipline to stick to eating during specific hours has poured into my business and fitness routines. Discipline is contagious and fasting can help add some to your life!

Here’s Kerwin Rae talking about how fasting is one of the top 2 life hacks he knows:

2. Better Brain  

Once you get past the first few days of your body adjusting to the new eating schedule you will feel more focused, positive, and optimistic than ever before.

A study from the Society for Neuroscience in 2015, revealed that intermittent fasting offers “enormous implications for brain health.” According to the study, IF stimulates the brain in a number of different ways including the growth of neurons, recovery from brain injuries and enhanced memory performance.  

There is also evidence to show that intermittent fasting might actually improve both cognitive function and quality of life for people living with those conditions already.

3. Health = Wealth

Unfortunately, people spend too much time on wealth while forgetting about their health during the process. But if you want to be truly successful you have to look out for your health.

Intermittent fasting is a commitment to your mind and body.

4. Improves Spiritual Well Being

Fasting has been practiced throughout history by almost every religion in the world. IF can lead to increase spirituality and I’ve found to have more clarity, peace, and focus during fasting times.

Studies have also shown that fasting can help regulate your mood by reducing stress and anxiety. To me, intermittent fasting can lead to feeling more connected with yourself. This can lead to a more positive outlook on how you see the world. 

5. Trust Yourself

How can fasting help increase your confidence?

By making a promise you keep to yourself. Intermittent fasting is a big commitment if you’ve been eating the opposite your whole life but once you switch it becomes second nature.

This commitment, day in and day out, will instill confidence and self respect in yourself.

More confidence equals higher self-esteem and the ability to reach your goals quicker.

Are you ready to try intermittent fasting?

While it may seem like a daunting challenge, fasting is more than doable. Not only can you lose fat and have more energy but you can also gain more clarity on a daily basis.

Whether you can practice intermittent fasting every day or only on certain days, the benefits are endless.

This clarity can lead to more focus, confidence, and ability to push through the hard times to achieve your goals.

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Are you struggling to follow your new workout routine? You need to stay motivated to stick it out. Motivation is the key to achieve the body and fitness you desire. We have created a list of essential points for staying motivated.

Change your attitude – Staying Motivated

If you think of your gym workout as an additional activity, you will lose motivation quickly. You must change your attitude towards your training and accept it as a part of your daily routine. By changing the way you think about your workout routine, it becomes easier for you to stay motivated towards your bodybuilding goals.

Make variations in your weekly routine – Staying Motivated

You will quickly get bored doing the same exercises for the same body parts daily. Make changes in your weekly routine and practice different exercises for your upper and lower body. Don’t stick to aerobics, or lifting weights only. Not only do variations in your workout routine keep you interested, it has been proven that mixing it up with different exercises will see increased muscle growth.

Check your progress – Staying Motivated

Checking your progress weekly or fortnightly is the best way to stay positive and motivated. You can also take pictures of your body to check the progress in addition to checking your body weight. The pictures taken on the first day of your workout training will be the a great source of motivation for you.
Paste the pictures of your first day and 15th-day side by side on a board. Also, write your body weight and other measurements below the pictures. Checking your progress every 15 days tell you that you are moving towards your goal and will definitely keep you motivated.

Do the exercises you love – Staying Motivated

Your gym instructors or training partners might tell you to do some exercises you don’t like and which might make you feel uncomfortable and sore. The secret to staying motivated is to stay energized and do what you love. If you don’t like lifting weights, you can do aerobics and cardio which will give you more energy. Lifting weights is required for body building, but fitness can be achieved with other exercises as well. So do the things you love to do, and you will stay energized and motivated.

Eat the right foods – Staying Motivated

Eating the right foods is essential to achieve your fitness goals. It is best to follow the diet plan as instructed by your dietician and/or instructor. You can make some variations in your workout routine, but not in the diet plan. If you don’t follow the diet plan, it will be difficult to achieve the desired results. For example, if you want a lean body, you will be required to follow a low carb diet. You need to stay away from high-calorie foods. The basic idea is to eat light but nutrient dense foods as they provide energy to the body which will power you through your fitness routine.

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We, living in this modernized world are highly competitive-running a never ending rat race. Most of us are heating up chairs all day just to cover the career goals where people hardly pay any attention on the importance of exercises for health. In a society like that, sparing some extra time on working-out is encouraged in order to keep people healthy and relaxed.

While hitting the gym daily and working hard to prepare your body for the next beach session with all fit abs and an attractive figure, have you ever wondered whether your body is responding to your efforts as much as you expect it to be? ‘Cardio’ does all the magic here and becoming aware of it will help you to carry out your fitness sessions with more effectiveness and knowledge.

What is Cardio?

It is the short term for ‘Cardiovascular’ which involves the heart and blood vessels which circulate oxygenated blood throughout the body. ‘Engaging in cardio’ simply means the involvement of an individual in endurance exercises which enhances the effectiveness of our cardiovascular system.

Any activity which makes your heart rate go up to 50-75% of the maximum value owned by your body, comes under Cardio. This value can be roughly calculated by reducing your age from 220.

E.g.: If you are a 30 years old,

The maximum heart rate you can go up to is 220-30= 190

Where does the secret lie?

Cardio can be little tiring, yet a powerful tool when aiming for a healthy fat loss. It also creates an energy deficit in our metabolism which significantly reduces the amount of food, needed. It must always be carried out in a style which targets on a maximal break-down of fat for energy while sparing the muscle mass and that is where the need for HIIT (High Intensity Interval Training) arises.

This special tactic involves 20 minutes of cardio comprising of,

• Warming-up
• Short high-intensity period
• Moderate low-intensity period
• Cooling-down phase

Warming up and cooling down are two MUSTs to be carried out during a work-out. Warming up, at the very beginning prepares our body for strenuous exercises which are on the way, whereas cooling down, will get our body back to its normal pace, at the end of the session and today in this article we are going to see the benefits of these two activities, properly blended up with cardio in order to gain the maximum physical results expected.

Warming-ups

There are several bodily changes, observed during these exercises like increased heart rate, respiratory rate, energy releasing reactions and blood supply to muscles with oxygen and glucose.

It is obvious that our body excessively heats up during work outs-just like a car engine. Therefore, slowly adjusting your body to such changes is highly important, since sudden heating up procedures without any prior preparation can even end up in death. A good warm up will dilate your blood vessels and ensure a good blood supply to your muscles whereas the body temperature will get adjusted for an optimal efficiency.

Light cardio and Dynamic stretching exercises are effective in avoiding muscle and ligament strains. The ulterior motive of this is to prepare your cardiovascular system without shocking it at once by exposing to a sudden strenuous exertion.

This cardio workout of 5 minutes will play an action role for vigorous activities which are on the way. As a bonus point, the calorie burning role of these light body weight cardio movements will introduce your body to a jump-start for fat burning.

E.g.

• 10 exercises of 30 seconds each

•Boxer Shuffle

•Overhead Reaches & Toe Touch Stretches

•Slow High Knee March

•Torso Twists

•Alternating Toe Touch Kicks

•Full Torso Circles

•Lateral Step Toe Touches

•Squats

•Jumping Jacks

•High Knees

Once this cardio warming up session is over, your body will be fit enough to face any challenge on strength, HIIT, endurance, power, toning or stretching.

Cooling-downs

This is as important as warm-ups, because all your heated body muscles and dilated blood vessels should come back to its normal status-following a tough session of work-out, in order to function in the normal manner. Lack of these may end up in vomiting and discomfort so it is always good to spare few seconds on pampering your tired muscles by Dynamic stretching and cardio.

Dynamic Stretching will reduce the formation of lactic acid in muscles which is responsible for cramps and stiffness.

E.g.

• 30 sec each-

•Torso Rotations

•Rocking Side Kicks

•Rocking Butt Kickers + Ventral Pulls

•Arm Crossover Swings + Lateral Steps

• 20 sec each-

•Standing Quadriceps

•Leaning Hamstring

•Rocking Inside Thigh

•Wall Chest Stretch

•Rhomboid Pull

Swinging between high and low intensity phases will keep your body in a ‘fat-burning mode’ without burning carbohydrates or proteins for energy. Several research studies have shown that, HIIT is highly effective on optimal fitness which burns fat up to 50% more efficiently than low intensity cardio-which is definitely a plus point!

However, sweating behind all these hard work would go down the drain, if you practice wrong techniques without any proper guidance. So, always stick to a professional and work-out in a manner where you gain the maximum benefits while working the least-

Because WISE MEN work SMART not HARD!!

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One of the most sought after result of months of working out is a six-pack abs. However, to get this result, a lot of hard work and dedication is required. Additionally, it is essential to understand the proper techniques and practices to have the best shape of the abs. some of the best abs exercises involve using a dumbbell. Here are a the best ab exercises with dumbbells that will give you six-pack abs:

Swing

This exercise involves swinging the dumbbell and applying pressure to the abs. if you are a beginner, you should use an 8kg dumbbell. Intermediate and advanced exercisers should use a 12kg and 16kg dumbbell respectively. You can do this exercise at home or at the gym.

Stand with your feet a little wider that the width of your shoulders while holding one end of the dumbbell. Bend your knees and swing the dumbbell through the back of your legs. Then, pop your hips and swing the dumbbell to eye level. Do this exercise 8 to 16 times with 90 second breaks between sets. The recommendable number of sets for this exercise is 8. Note that, when using an adjustable dumbbell, you should adjust the plates very tightly.

Wood Chop 

To do this exercise, stand with a feet less wide than your shoulder’s width. Hold the dumbbell with both hands up and to one side of your head. This should be done above ear level with the arms extended. Chop the dumbbell down around your body and squat as you do so. The dumbbell should end up right next to your opposite shin.

Start at the first position again and do the chop 8 to 16 times. Change sides and do the reps. It is important to note that this is not an easy abs exercise, so you should choose the right dumbbell weight and the right manner of handling it. Begin with a light weight then increase it as you get used to doing the exercise.

Side Bend

The side bend is an easy exercise to do. Stand with your feet shoulder width apart abs braced and you. Hold the dumbbell in one hand and place the other hand behind your head. Bend down towards the hand holding the dumbbell. Return to the initial position and do this 8 to 16 times. Change sides and do 8 to 16 reps. 4 sets are recommended for each side are 4 with a 90 second break between sets.

Russian Twist

The final best abs exercise is the Russian twist. Begin by sitting on the floor with feet raised and your knees bent leaning backwards. Hold the dumbbell with both hands in front of the sternum. Twist in the other direction then go back to the initial position. This makes the first rep. Do this 8 to 16 times. 4 sets are recommended.

Crunch

Lie flat on the floor while holding the dumbbell with both hands close to your chest; your knees should be bent. Using your upper abs, raise your torso, and then slowly move back to the initial position. Do this 8 to 16 times.

In order to get the desired results within weeks, do these exercises frequently and increase the weights as you go.

5 Abs Workout Mistakes That You Are Probably Making

Here are five abs workout mistakes that are keeping you from attaining six-pack abs:

Underestimating the Importance of Compound Exercises

If you focus your abs workouts to isolating exercises only, you will be missing out greatly. Compound exercises such as squats, deadlifts, and overhead presses will engage your whole core hence strengthening the abs from all sides. It is a huge mistake leaving these exercises out of your workout routine.

Having a Complete Workout Just For Your Abs

If you are using an entire workout for abs exercises then you are making a mistake. You only require fifteen minutes to perform abs exercises. In case you are including compound exercises in your workout, you only require one or two abs exercises. Do 2 to 3 sets at the end of each workout and you are good to go. You can also include these abs circuits at the end of your workout.

The Misconception That Crunches Are Everything When It Comes To Abs Exercises

This is a frequent mistake that people make. Six-pack abs cannot simply be crunched out. Crunches alone will not do. There are several exercises that are just as effective, or even better than the overused crunch. The dumbbell exercises discussed above focus more on the muscles in the abs area than the crunch does. Therefore, alternate between the two for guaranteed success.

Overlooking the Lower Back

Often people will remember to train the front and the side of the core but forget about the back. Forgetting to train the lower back is a great mistake for anyone seeking to get six-pack abs. to achieve a strong core, exercise your lower back. You will achieve balance and strength if you do.

Out-Crunching Your Diet

The secret to visible abs is not the number of crunches you do, but rather, the percentage of your body fat. You can’t simply burn off excess fat by doing lots of crunches. To get visible abs, you need to keep your diet in check. For guaranteed success, engage in cardio workouts, abs exercises and a strict diet.

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Holding down a consistent, effective workout routine and pushing yourself further isn’t exactly easy even when you don’t have your career or other obligations to worry about, but when you actually do it’s a whole different story. Exercise is something that takes energy, motivation and planning, and if you skimp on any of these it’s very easy to get distracted and fall behind with your workouts.

I’m a working mom and have been so ever since my children were born, so I know full well how challenging it can be to keep up with all your daily tasks, take care of the kids, get everything done at the office and then still find time to exercise after all of that, but I assure you that it’s not impossible. And today, I want to give you some basic, simple tips on how to achieve just that.

Make Workouts More Efficient

The main problem that people with full-time jobs have when it comes to exercise is finding the time to exercise every day, or even three times a week. However, a simple way that you can remedy this is to simply increase the intensity of your workouts, so you can burn more calories and make more progress in smaller amounts of time.

High-intensity interval training is a great way to accomplish this, for example; it’s a style of training that’s designed to tire your body out as efficiently as possible in as little time as possible, and besides this it has a variety of other benefits: it contributes to a strong immune system, as well as to the secretion of anabolic hormones, which is great for muscle growth. HIIT also impacts your nervous system, conditioning it to handle more stress so you can lift more weight.

Stick to a Schedule

When being limited by time, you have to have a well-structured plan on how to use it efficiently. Period. The reality is that a lot of the people that claim they have no time to work out actually have lots of free time – they just aren’t trying to utilize it properly and make time.

Now, I understand that it isn’t always easy to create a specific plan because things can always come up at work, but if you have no plan whatsoever and make it up as you go along you’ll be far less prepared when something does come up. Having everything on paper makes all of this vastly easier, so I highly recommend that you do it.

Choose Exercises That You Like

As I mentioned already, exercise doesn’t only take up your time – it also requires a great deal of motivation and energy, and therefore it will be a lot easier to keep up with a consistent workout routine if it’s comprised of exercises you actually enjoy doing.

Whether it’s yoga, running, weight training, martial arts or anything else, make sure that you’re personally committed and that you care about pushing your limits and making progress, because without that key motivational factor it will be a lot harder for you to do so. On my own example, I can tell you that I despise running; it’s monotonous, boring and not stimulating enough in my personal opinion, and yet when I first started working out I used to spend 15 minutes before every workout on the treadmill, hating every minute of it but convinced that I need to run if I want to lose weight.

Then a friend introduced me to HIIT and I haven’t stepped on a treadmill since. I simply don’t need it, and I don’t feel like doing it, period. Pick your battles, make sure you enjoy your workouts, and things will become a whole lot easier.

Time For War – Gym & Workout Motivational Speech  – WATCH FREE:

Less is More

Finally, I’d just like to say that it’s perfectly okay to not have as much time for your workout as you planned, but what you shouldn’t do is call off the whole workout because of it. Go in there anyway, exercise for 20 minutes, even 15 minutes, just don’t call it off. Consistency is the most important aspect of starting an efficient exercise routine, and if you don’t have consistency in the beginning, chances are that you’re going to quit somewhere along the line.

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Don’t have time for exercise? What if we told you that exercise adds time to your days?

Yes, it does! Exercise makes you feel more happy and energetic. And that’s how you can do more in less time. 

Here are the six ways exercise can improve mental health.

1. More Energy

Numerous research studies have shown that exercise gives us more energy. Our body cells contain mitochondria, known as the powerhouse of the cell. And physical exercise aids in the development of new mitochondria, increasing the power in our bodies.

This increased energy can be applied physically but also mentally to solve complex work problems. And the best part, you don’t need to work your butt off. Research shows that even a low-intensity workout increases energy by the same amount as a high-intensity workout [1].

2. More Confidence

It’s common sense that exercise makes you feel good about yourself. And when you feel good, you are more confident. Exercise releases endorphins, the feel-good chemicals in our body and as a result we feel more happy and confident.

Moreover, exercise as an activity gives us a sense of achievement. We feel proud of completing that extra set that seemed so dreadful in the beginning. With each “argh” and “grrr” that people make inside the gym, they slay their inner demons and feed their mind with strength.

3. Mental Toughness

If you want to achieve something great, you need to have a high threshold for pain. And exercise helps you build this threshold effectively. When you set a goal to do more reps than yesterday, you push yourself out of your comfort zone and increase your pain threshold.

Muhammad Ali was once asked, “How many sit-ups you do?” And he replied, “I don’t know, I don’t count my sit-ups. I start counting when it hurts and I feel pain, because those are what really count and makes you a champion.”

Therefore, it is clear that exercise can improve mental health by making you mentally tough.

Develop A Strong Mind – Motivational Video – Watch Free

4. More Creativity and Intelligence

This may sound strange, but exercise makes you more creative and intelligent both in the short-term and the long-term. Research published in Creativity Research Journal showed that creative potential is high when people do aerobic exercise as compared to when they don’t [2].

Exercise generates more brain cells and therefore gives us the potential to solve more complex problems [3]. Don’t believe us? Go for a run and find out!

5. Less Stress, More Happiness

Everyone has to deal with stress. Some worry about work, others worry about their children. But if you want to stay sane and come out as a champion amidst this 24×7 stress dungeon, you’ve got to exercise a few days a week.

The endorphins released will make you happy and as a result, your relationships with coworkers and family will become more rich and satisfying. You’ll feel more in control at work and more relaxed at home. So exercise can improve mental health and make you happier.

6. Better Sleep

During sleep, your body recharges your brain, repairs brain cells and releases nourishing hormones. Research has shown that moderate physical activity reduces the time required to fall asleep and increases the quality of your sleep by a significant margin even in people who suffer from insomnia [4].

In an interview with Chase Jarvis, Tim Ferriss revealed that after interviewing 200 successful people around the world, he found that they prioritize their sleep and use tools to deepen sleep.

Therefore exercise can improve mental health. It makes you FORGET all the reasons why YOU CAN’T and empowers you with all the reasons YOU CAN.

The post 6 Ways Exercise Can Improve Mental Health appeared first on Fearless Motivation - Motivational Videos & Music.

As the Guinness World Record’s Oldest Female Body Builder, Ernestine Shepherd exemplifies taking your passion to the next level. At the spry age of 80, she isn’t slowing down one bit. Exercise is the key to her anti-aging lifestyle. Talk about motivation.

It’s Never To Late To Decide

Ernestine wasn’t a gym rat for the majority of her life. In fact, her fitness journey didn’t begin until she was 56. It was a rocky start. Her sister wanted to get Ernestine off the couch and came up with a proposal that they would enter a fitness competition. Thinking this was absolutely crazy, yet intriguing at the same time, Mrs. Shepard rose to the challenge. “She said, ‘What are we going to do, is we are going to become bodybuilders’. ‘What?’ I said. ‘Yes, we are going to become bodybuilders,’ Shepard recalls”. Sadly, her sister passed away following the onset of this adventure, and faithful to her word, Ernestine followed through with the plan.

It’s Never Too Late (No Regrets) Motivational Video by Fearless Motivation – WATCH FREE:

Discipline & Structure

Adhering to a schedule creates the necessary environment for success. We are all given the same 24 hours in a day, but how we prioritize and choose to fill the hours, dictates our lifestyles. This woman wakes up at 2:30am! She is on the go until 10:30pm. Each meal and workout is mapped out, and as a personal trainer, her schedule consists of training clients 10am and 7pm. Balance between on the go and rest is critical, which is an area many of us struggle with. Inspiring others while upholding self-care takes making a “To Do List” and sticking to it.

4 Things It Takes To Get Fit (At Any Age)

According to Ernestine, it takes 4 things to get fit:

1. Eat correctly
2. Drink plenty of water
3. Do some type of strength training
4. Do some king of cardio

And once you starting exercising, she says, “It’s a whole new ball game”.

Fitspiration

Inspiration comes in all forms. Bodybuilding is a true test of self-discipline and dedication. It’s never too late to find new heights and it’s never to late to start your fitness journey. One repetition at a time, work towards becoming the best version of yourself. Our bodies are capable of change, it’s the mind that must propel the endeavor at hand.

Keep Your Promises & Take Responsibility 

Before her sister’s passing, Ernestine made the promise to her that she would follow through with their fitness goal. Accountability is challenging for many. The promises we make to ourselves are often the hardest to keep. The telling others and ourselves what we plan to do is one thing, but the DOING is what counts. Action. If the worst person we let down is ourselves, sometimes it’s easy to just keep hitting the re-set button. In other words, if the alarm goes off at 5am to hit the gym before work, and you choose to hit snooze, only YOU know that the day didn’t start as planned and only YOU know that tomorrow you will try again. Value the sanctity of a promise. Let your reflection in the mirror speak to you. Ernestine’s sister would certainly be proud watching from above.

Check out this amazing human, Ernestine Shepherd on Facebook

The post Ernestine Shepherd – Age Is Merely A Number – It’s Never Too Late To Be Great appeared first on Fearless Motivation - Motivational Videos & Music.