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Exercise & Motivation, Part 3: Keeping it Going
by: Tanja Gardner
Copyright 2005 Tanja Gardner

Note: This is Part 3 of a 4-part article series. You can find Parts 1 and 2 at http://optimumlife.co.nz/Fitness_Articles.htm


THE NEXT STAGE: ACTION

The next stage of Prochaska’s Transtheoretical model - ‘Action’ - kicks in once you’ve started taking (you guessed it) action.

If you’re in this stage, you’re ready to make changes – and now. In the Action stage, you know where you want to be, how you'll get there, and you’ve started (or are about to start) doing something get you moving. You’ve made it past the first major sticking point –overcoming inertia, but that doesn’t mean it’ll be an easy ride from here. No matter how good your intentions, starting a routine isn’t the same as maintaining it. Obstacles – whether small (like an invitation to do something at a time you’d planned on working out) or large (like falling ill or injuring yourself) – are going to come up.


DEALING WITH OBSTACLES

When you encounter an obstacle, take a little time out to reconnect with your main goal and your reasons for wanting to achieve it. Remember why you’re exercising in the first place. How could you still achieve your goal, and find ways around this new obstacle? Your journal can be your friend here – use it to reflect back over why something may have ended up being more difficult than expected, and to brainstorm ideas for different ways to move forward. You can also use it to proactively motivate yourself before obstacles appear – to track your progress in whatever area you’d like to see yourself improving.


GET OTHERS INVOLVED

If you haven’t already, create an exercise routine that gets friends or family involved. Studies have shown that people whose friends or family support their goals are far more likely to achieve them, and it’s hard not to feel supported when people you care about are working out alongside you. Not only that, but if you’ve agreed to meet your ‘workout buddy’ for an exercise session, you make it that much harder to let them down by deciding at the last minute you just can’t be bothered today.


MAKE DEALS WITH YOURSELF

If you’re having trouble summoning the motivation to get out the door, promise yourself you don’t have to finish your workout if you don’t want to. Decide that you only have to complete the first ten minutes, and then, if you really don’t feel like keeping at it, give yourself permission to pack up and go home again. Most of the time, just getting out the door and starting will be enough.

For a short term motivational quick-fix, don’t underestimate the power of bribery! Identify three or four different little things that bring you pleasure, and promise yourself you’ll take time out and indulge in at least one of them if you complete your workout as scheduled.


GET HELP!

Finally, if you’re noticing increasing difficulty motivating yourself despite trying all of the above suggestions, consider talking to a personal trainer near you. A big part of qualifying as a trainer involves not just learning specific exercises, but learning how to keep clients motivated. If cost is an issue for you, think seriously about hiring an online trainer. Generally, online training is far more reasonably priced than face-to-face training - and if all you’re wanting is someone to keep you enthusiastic and accountable, it means you’re not paying for services you don’t need.

In next issue’s conclusion to our Exercise & Motivation series, we look at the final stage of Prochaska’s model – and what to do if you find yourself in the dreaded ‘Relapse’ stage. Until then, may every day bring you closer to your optimum life!


About the author:
This article © Tanja Gardner, Optimum Life Ltd. Please feel free to reprint it in whole, as long as this resource box remains intact. Optimum Life Ltd (http://optimumlife.co.nz) provides balanced fitness and stress management services to clients worldwide. For details of how we can help you achieve your optimum fitness on a budget, visit http://trainerforce.com/optimumlife Fora copy of our free 'What is Optimum Fitness?' Report and Checklist, please send an e-mail to mailto:optimumlife@xtra.co.nz with 'Please send Fitness Checklist & Report' in the subject header


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 Do you want to be thinner, healthy and fit?
 by: Lucy E. Riddell

While we offer an effective and natural fat loss product – the Jen Fe Next Fat Loss Patch and the Power Patch, we also know that without a commitment from you to bring about some lifestyle changes, you won’t reach optimal fat loss. There is no product in the world that can produce fat loss while we are eating and drinking excessively, and moving only slowly from couch to car to office chair. We need a program of sensible diet and exercise that will support the products we utilize to help our weight loss.

Here’s what to eat:

1. Lots of vegetables and fruits

2. Increase healthy protein intake. This is how you build lean muscle tissue, which in turn speeds up your metabolism. Examples are fish, lean meats, low-fat dairy products, beans, and soy products.

3. Fiber-Rich foods. They will fill up and they make they are satisfying. In this category are: peas, beans, bran cereals, potato skins, nuts and seeds, oatmeal, bulger wheat, 100% whole wheat baked goods, fruits and vegetables.

4. Minerals. Calcium and other minerals are you “secret weapons” against body fat. They are found in low-fat dairy products, small or canned fish, soy tofu, green vegetables, nuts, seeds, bran cereals, and calcium fortified orange juice, and avoid processed, salt-loaded foods.

5. Eat fish and beneficial fats. Omega-3 unsaturated fatty acid in some fish, oils and nuts is a good fat. Eat moderate amounts of salmon, herring, mackerel, sardines and other oily fish. Soybeans, nuts, pumpkin seed are also excellent sources for Omega-3.

6. Reduce harmful fats – saturated and trans fats. These are not only high in calories; they are also loaded with harmful fatty acids that cause disease.

7. Always eat an adequate breakfast for several reasons: it will speed up your metabolism earlier in the day and when you skip breakfast, it makes it harder to control your appetite later in the day.

8. Cut back or eliminate alcohol. It is high in non-filling calories. Ideal consumption is one glass of beer or wine a day.

9. Stay away from junk carbohydrates – sugar and white flour are diet killers in all but the smallest amounts.

10. Gradually reduce your calorie intake because extreme and sudden dieting causes your body to conserve, not burn calories, and it slows fat loss.

11. Snack instead of eating large meals – larger, higher calorie meals tend to be stored as fat, instead of burned for energy. Ideally, you should eat five or six smaller, nutritious snacks each day instead of large meals.

12. Move! You must exercise to build lean tissue that burns fat. As little as two to three hours per week of brisk walking at minimum, and you will notice a major impact on your weight loss.

13. Reduce stress. It produces adverse fat-producing chemistry in your body. Try warm baths, meditation, deep breathing, stretching, massage, prayer and rest.

14. Get outside into the sunshine at lest 20 minutes per day – the vitamin D you get from sunshine works with calcium for health and body fat control.

For more information on the Fat Loss Patch, go to www.FatBeGoneWithLucy.com or call 888-407-0570.


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