Below you'll find helpful tips and motivational quotes to help you on your journey, you can do it!
Tip Of The Day
STOP believing it will happen by itself
STOP saying that you'll do it tomorrow
STOP making up excuses
BEGIN your life change now
BEGIN eating healthy today
BEGIN working out today
DO IT TODAY... YOU CAN DO IT!!!!!!!!!
Exercise- Strengthens the body and relaxes the mind.
Don't get discouraged if you stop exercising for a while. Start back up gradually and work up to your old workout.
Pull ups, which strengthen the lats, biceps, forearms, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Try doing Australian pull ups: Lay down with your chest under a weight bar, set to knee height on a squat rack. Grab the bar with an overhand grip, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 5-10 reps. You can do it!!!!!!
You have 2 options: Throw in the towel or use it to wipe the sweat off your face.
If you want to work out in the morning, place all of your clothes and accessories where you'll see them when you wake up. It will be harder to make excuses. You can do it!!!!!!!
Hanging Leg Raises:
Hang from a chinning bar with an overhand grip; hands
about shoulder width apart. Bend your knees and lift legs to
your chest or as high as possible. Be sure not to swing. This
exercise works legs, hips and abs. Try for 1 minute.
Forget skinny, focus on being healthy and fit. You can do it!!!!!!!
There are no fast fixes for getting in shape. Even the promised quick fixes end up being temporary. Plan on slow and steady progression. Prepare for setbacks and even frustration. Rewards come with time and consistency. You can do it!!!!!
Don't Sit during Your Entire Lunch Break-
Make a point not to stay seated during the 30 to 60 minutes you're allotted for lunch. Instead, take half of the time to eat and use the other half to squeeze in a mini, but mild, workout. Go outside and take a short walk. You can also walk up and down the stairs in your building. You can do it!!!!!!!!
If you want to get into shape, it's not a destination, it's a way of life. Stop wishing to see results and start WORKING to see results. You can do it!!!!!!
DISCIPLINE is doing what you know needs to be done, even though you don't want to do it. NO EXCUSES!!!
1 bad meal won't make you fat. Stay consistent.
Stay patient and consistent- There will be ups and downs, setbacks and victories. Just be patient and don't give up. Stay consistent and you'll see great results. You can do it!!!!!!
Look for chances to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10-15 minute breaks and exercise while watching TV. You can do it!!!!!
I don’t have enough energy- Working out actually gives you energy! As you exercise your body produces endorphins, which make you feel good. Find the time of the day that is right for you. For some, 5 am is perfect, for others, 8 pm is when they get their second wind. You can do it!!!!!!!!
If you're trying to lose weight, try using a food journal. Write down what you eat every single day. Be honest- quantity and quality are very important. You can do it!!!!!!
Rewarding yourself for reaching an exercise goal is in of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goal —a new pair of shoes, a dinner out, or whatever works to motivate you. You can do it!!!!!
Don't skip breakfast - a good, healthy breakfast will help you speed up your metabolism and have a great day. You can do it!!!!!!!
You should eat to live, not live to eat. You can do it!!!!!!
It's not about what you've done, it's about what you're doing. Stay active and live a healthy lifestyle. You can do it!!!!!!
You can have cake. You can have a cookie. You can have a real meal and not worry or feel guilty. It's called moderation.
Stay positive, eat healthy and keep working out. Don't come up with excuses. If you want success, it's up to you. You can do it!!!!!!!!
Working out is an incredible investment in yourself. If you want to feel better, look better and have a better quality of life, make sure you exercise regularly. You can do it!!!!!!!
Take care of your body.....Make eating right & working out a priority- not an option. You can do it!!!!!
Making lifestyle and behavior changes is not easy. It takes time and effort and you’ll likely suffer some setbacks along the way. Over time, as you continue to exercise, you’ll start to reap the physical and mental health benefits. You’ll be able to exercise longer/ harder and have the confidence to try new activities. You can do it!!!!!
Focus on Form- It's important that you use good form to ensure you target the correct muscles and decrease the amount of unnecessary stress placed on muscles and joints. Proper form dramatically decreases your chance of injury. As your weights increase, make sure the increase never comes at the expense of good form. You can do it!!!!!
No single piece of strength training equipment is best for everyone. Both free weights and machine weights — as well as other types of resistance — can help you increase your strength. The choice really comes down to your personal preference and your access to equipment. You can do it!!!!!!!
When you're having a bad day.....go work out.
Keep taking forward steps in one direction. Think positively and don't give up on your healthy journey. You can do it!!!!
Develop strong bones- By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Make it a habit to get adequate water intake before, during and after your workouts if you want maximum results. You can do it!!!!!
Lying Triceps Extensions-
Lying with your back on a bench, hold a barbell or dumbbells above your chest at arm's length. Keep your upper arms rigid and lower the bar or dumbbells slowly until it is almost touching your forehead. Raise the bar or dumbbells back to the starting position. Repeat. Try for 1 minute. Breathe in on the way down and blow out as you raise the weight.
Take care of your body and your body will take care of you... You can do it!!!!
I know you can be stronger than any of your fitness excuses.....you can do it!!!!!!!
Don't skip meals to lose weight. Eat light, eat healthy and exercise.
Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, crunches or speed you can run can help you see that the exercise is making you stronger and faster. You can do it!!!!
Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while, or ever, start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
You can speed up your metabolism by consciously including more small movements into your day. Wiggle your legs or tap your fingers at your work desk, rock back and forth on your heels while waiting in line at the post office, and choose standing over sitting whenever possible.
The 3 c's in life:
Choice, chance and change.
You must make the choice, to take the chance, if you want anything in life to change. You can do it!!!!!
If you burn 500 more calories than you eat every day for a week, you should lose about 1 pound of body fat. If you want to lose weight faster, you'll need to eat less and exercise more.
Find Healthy Outlets For Emotions-
Turning to food to “numb out” emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk. The more you practice these alternative behaviors, the more automatic they become. Eventually, reaching for a bag of chips can stop being the default reaction to stress. You can do it!!!!!
Increase your intensity, vary your routine and stick with it. NO EXCUSES!!!!!!
Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should work out. You can do it!!!!!
Stress Relief - What do you do when you're stressed? Chances are it isn’t exercising. Exercise can be a great way to relieve stress, which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.
Exercise controls weight-
Exercise can help prevent excess weight gain. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
Believe in yourself and world is yours.
You may not have reached your goal yet, but you're closer than you were yesterday. Have confidence in yourself....you can do it!!!!!!!!!
The beginning is always the hardest part....keep going.
You did not gain the weight overnight, so you are not going to lose it overnight. Change your bad habits and work out. You can do it!!!!!
Obstacles can't stop you. People can't stop you. The only thing that can stop you is yourself. No excuses. You can do it!!!!!
Don't find time to exercise.....make time to exercise. You can do it!!!!!!
Don't starve, don't binge, eat light/ healthy, exercise and get plenty of sleep.....you will get there. You can do it!!!!!
Once you can control your mind....you can control your body. You can do it!!!!!!!
Strive for progress, not perfection. You can do it!!!!!!
The best exercise plan- A one-size-fits-all approach doesn't work. The best exercise for people is one they are going to adopt and do on a regular basis. If that means getting out for a walk with the dog every night and you can commit to that and stick to it, then do it. Gardening, cleaning your floors, walking around a shopping mall, walking to the grocery store or work — all of this counts as physical activity. You can do it!!!!!
Working out and eating healthy are terrific investments for your body.
What you eat in private, is what you wear in public....eat clean and respect yourself. You can do it!!!!!!!
Are you shivering at the idea of walking outside? Go for a walk at your local mall. Give your heart a workout in a climate- controlled environment. You can do it!!!!!!
Instead of coming up with reasons why you can't... Start coming up with reasons why you can. You can do it!!!!
Keep moving in one direction.....forward!!!!!!!!!
Turning to food to numb out emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing, meditation, calling a friend or going for a brisk walk.
Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goal —a new pair of shoes, a dinner out, or whatever works to motivate you. You can do it!!!!!
It's extremely important that you're able to tune out all other distractions and focus on what needs to be done. For many people, this means listening to their favorite music, which helps them stay focused and motivated to work their hardest.
You have muscles on your right and left side, your body is almost a mirror when cut in the middle. You need to remember that both muscles need to grow together, or you will have problems in the future. Don’t focus on your dominant side, do them equally.
Be food prepared! No matter where we are, we're often tempted to "grab and go," especially when traveling. Unfortunately, most ready to go snacks are calorie packed and nutrient deprived. Save yourself the extra calories and bring some protein bars, fruits and/or nuts when you're out so you're prepared to fight the urge of the grab and go pastry.
Your body is a machine ....treat it with respect, eat smart and exercise. You can do it!!!!!!
WARNING: Exercise has been known to cause better health, a tighter body, strength and happiness.
Stressed? Work out.
Pushing though pain and fatigue is part of challenging your body and seeing results, but you should also know when it's smarter and safer to stop.
Keep moving in one direction.....forward!!!!!!!!!
If working out in a gym bores you, you are not alone. Don’t be discouraged to see other people intensely exercising in the gym. People are different, tastes are different. What one person loves, is not necessarily what you will love. It is logical that you would be bored by certain activities. The key is to find the physical activity that you love.
No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.
Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat, so the scale doesn’t change even if your body is. Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, crunches or speed you can run can help you see that the exercise is making you stronger and faster.
Don't let all the hard work in the gym be ruined by poor eating choices.
Dance- Do it in a ballroom, at a club or even in your family room. You'll burn calories and have lots of fun.
Expect The Unexpected
Front Dumbbell Raises: Works the front head of the deltoids. Stand with a dumbbell in each hand, held slightly away from the front of the thighs. Keep knees and elbows slightly bent. Lift one weight out and up until it is at shoulder height. Lower dumbbell and repeat with the other arm. Breathe in before you start and blow out as raise your arm. Try for 1 minute.
Always start lower than your expected ability and work your way up. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness of the muscle group being targeted.
Compound joint exercises-
Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, dead lifts, good mornings, lunges, push ups, bench presses, military presses, rows, pull ups and dips.
Make physical activity part of your daily routine..
Tempting foods are more likely to trigger overeating when we come across them unexpectedly. Since surprise food confrontations are a given these days, it’s helpful to be armed with a script when you’re confronted by tasty food. If you’re handed a sample of cookies at the supermarket, the line might be, no, thanks. I’ve just eaten.
To train or not to train- Even on a bad day, doing something, is better than nothing. You can do it!!!!
What's my secret? It's called GET UP AND WORK YOUR BUTT OFF EVERY DAY!!!!!!!!
If you are really serious about changing your diet, losing (or gaining) weight and improving your health, you will find that keeping a food diary is key to your success. You can keep track of the foods you eat every day in a food diary notebook. Note the portion sizes and write down the calories you eat every day. Add up the number of calories you eat each day and your total for the week. If you need to lose weight, decrease the number of calories you need to eat each day by 500. By eating 500 fewer calories each day, most people will lose about one pound per week.
Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games.
Look for chances to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10-15 minute breaks white watching TV or sitting for walking or some other activity.
While doing the bench press don't bounce the bar off your chest. This doesn't help you get stronger, more developed or lean. Two things do occur; you pump up your ego and you increase your chance for injury. There is a high amount of stress placed on the connective tissue when momentum is used rather than your muscles. Strive to have control and good form, rather than CHEATING to get the weight up!!!
!You have to start somewhere...small changes are better than no changes. You can do it!!!!!
Start simple and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day - three days a week. An intermediate goal might be to walk 30 minutes - five days a week. A long-term goal might be to do a 5K walk.
We make time for things that have value. Nothing is more valuable than your health. Schedule a time to exercise. A workout can be accomplished in as little as 30 minutes. Everyone has time for that.
Any exercise program should include cardio, which strengthens the heart and burns calories. Walking is something you can do anywhere, anytime, with no equipment. It's not just for beginners, either. Even the very fit can get a good workout from walking. Doing a brisk walk can burn up to 500 calories per hour. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk.
Exercise to be fit, not skinny. Eat, light and healthy .Food is fuel....don't abuse it. Treat your body like a temple....respect yourself. You can do it!!!!!!!
Whether you're having a bad day or a good day, exercise is always the smart choice.
Make your you time a priority!!! Don't break your exercise appointments. You can ALWAYS find time to exercise.
If you're trying to get in shape, eating light/ healthy and exercising are very important. If you don't move enough, you're not going to burn enough calories and you're not going to see the results you're looking for. Use a pedometer to guide how many steps you're taking in a day. If you're walking under 10000 steps a day, you're not as active as you should be. The more steps you take, the happier you will be with the results. Just remember, you can't out exercise poor eating.
Eat healthy- Drink water- Exercise regularly- Minimize toxins- Reduce stress= Healthier you!!!!!!
Whatever your fitness level and medical condition, approach any new exercise regimen with caution. Many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured. Start easy and go slow.
Don't give up. Even mistakes mean you're trying!!!!!!
Try to avoid foods that contain these words: fried, battered, buttery, creamy. crispy and cheesy.
You may not have reached your goal yet, but you're closer than you were yesterday.
You will experience happiness when you help someone in need.
Every day that you exercise put a check mark, smiley face or SpongeBob sticker on your calendar. At the end of the month, see how many good days you had.
Tips To Remember During Heat Wave-
* Stay Hydrated
* Avoid alcohol and caffeinated drinks
* Wear loose clothing
* Use sunscreen
* Check on relatives
* Never leave children or pets in the car