My name's Kelly and I am an addict. I don't always know why I do it. It's become a habit, like brushing my teeth, or maybe even a bodily function like eating or sleeping. My body needs it and I must have it in some form or another everyday, sometimes two times per day. When I'm forced to go without it, it bothers me, plaguing my mind c9 I know it's not the norm, but it's no longer in my control. Sometimes it hurts in the beginning. My body tells me to stop, but my mind says keep going, because the initial shock can be hell, but I know euphoria awaits. It's only a matter of time c9 so I continue to run.
It's no secret. Health and fitness has become a huge part of my life. As an athlete, personal trainer and fitness enthusiast, I try to "preach the good word." I'm in the battle to change the statistics by getting people to be active, start feeling better about themselves and prevent future health problems. I know it's hard. There is temptation everywhere we look. It can be tough to get out of bed in the morning, tough to go to the gym after a stressful day. There are fast-food restaurants and fattening foods everywhere we turn. So what now? The key is motivation. It's not a one-time deal. Starting an exercise program is not a guarantee of success; you need motivation every day.
I am currently training to run the Boston Marathon on April 16, 2007. I have been training for the so-called "most prestigious road race" since the beginning of January, and there are days when I wake up (especially those cold winter days) when I just do not want to put on my running shoes. What keeps me going? How does my training log always get filled? I've discovered it's the thrill of succeeding, going a little bit harder, faster and farther than the previous week. There are times when I want to stop after only mile three, but if I did that every time I would never be able to run 26.2 miles. My goals and objectives -- my desire -- gets me out the door. Everyone has it in them. Maybe your passions aren't running and exercise; motivation plays a major role in anything that you do, but having the motivation to take care of your body must be a priority. A healthy diet and regular exercise program keeps your mind and body working for you.
Tips to get motivatedand moving!
Set goals: make a plan
Try setting a long-term goal. Maybe you want to fit into last year's jeans, run a 10K, look hot in a bikini this summer or build size and strength. Whatever your goal may be, the first step toward reaching it is defining what it is, determining whether it is realistic for you and your body type and setting objectives to reach that goal in a particular time frame. It is important to make sure that you, and not someone else, are the one who sets your goals. If you want it for yourself, you will be more likely to achieve your . Don't try to fit into the media's "model-skinny" look, or force yourself to build more muscle because you caught your girlfriend checking out the ripped guy down the hall. Until you have the desire to accomplish your fitness goal, don't expect great results.
Be flexible
Okay, so you decided what your goal is and set objectives to reach it. You made a plan to go to the gym at least five times each week, do 30 minutes of cardio at 65 percent of your maximum heart rate (220 minus age times intensity (.65)), and do a balanced full-body strength training program week for 45 min. twice each week. Great job. Now you have to stick to it -- make it happen. Don't stress out if you miss a day. Stuff happens. Just try not to make missing workouts a habit. On days that you absolutely cannot make it to the gym, don't think there is nothing you can do. Try to squeeze in sporadic physical activity by taking the stairs, walking briskly to class, doing push-ups and sit-ups as a 10
minute study break.
Make it fun
Exercise shouldn't be a chore. Your body thrives on physical activity, so let your body have it by doing things you enjoy. Try a group fitness class to get motivated by an instructor and other participants. The energy is contagious. Try working out with a friend, so that when you feel less than invigorated for a sweat session, your friend can help push you along, and together the two of you will get through it.
Little by little: Keep track of your results
If you're not happy with your body right now, try listing what you are doing right and what you are doing wrong. Focus on cutting out one "bad" thing each week. For example if you tend to eat late at night out of boredom, know that it is a weakness and try to prevent it. A goal will seem impossible if you try to fix everything at once. You have to take small steps. After you accomplish this objective, note how great you feel. You will start to value and want that feeling of achievement, and it will motivate you to make other small changes one by one.
It's also a good idea to keep a journal of your progress. This way there are no surprises. Keep track of your nutrition: How many calories you should be consuming, how many were actually consumed in a day and how many were burned. A training log is a great way to ensure improvements, because seeing improvements will keep you coming back for more. Keep track of strength and cardiovascular improvements. You will be amazed at how fast your body can adapt to the demands of exercise.
Mind over matter
Sometimes we perceive exercise as being harder than it really is. You don't know what you are capable of until you try. It is important not to push yourself too hard and see exercise as "no pain, no gain" -- who wants to keep doing something painful? You must know your limits and be realistic, but also not afraid to break out of your comfort zone. Walking on the treadmill for 30 minutes at three miles per hour every day is a great starting point, but your body quickly adapts, and you must change the duration or intensity to continue getting results. Plateaus (when results stop) are discouraging, so it is important to know that you must progressively impose a higher demand on your body so it will continue to release more energy. Try cross-training to prevent boredom and work different muscles. Don't get stuck in a rut!
Just do it!
To keep myself motivated, I keep motivational quotes beside my computer, a place I go to every day. This continually reminds me of what I want to achieve. Another tip is to lay out your workout clothes the night before as a reminder that it is planned into your day. If all else fails, blast the pump-up music and start moving. Luckily it doesn't happen often, but if there are ever times when I am truly having a hard time motivating myself to workout or run, I trick myself by repeatedly telling myself how fun it is to go on a 16-mile run: How I "love the beautiful scenery, the time to be alone with my thoughts and the de-stressing effects." After finishing the run, I am always glad I did it, and yes ... I even had fun.
It's not easy. If exercise and eating healthy were easy, 65 percent of Americans wouldn't be overweight. Find ways to motivate yourself every day. You must make physical activity and healthy eating a part of your everyday life, because consistency builds habit, and once it is a habit it is no longer a battle. Be fit, be healthy, be happy.
