Dani is a Personal Trainer, Wife, Mother, & Boss Babe Extraordinaire We all have hopes and dreams. We have an image in our minds of what our ideal body would be. Why don’t we have it? Do we really lack the motivation? Motivation, by definition, is the general desire or willingness of someone to do something. We all have the motivation, but I believe it’s our mental blocks that get in the way of mastering motivation. It’s important to recognize these roadblocks, so we can clear them out and focus on what really matters. And being healthy and happy is what really matters to me. So, in order to get rid of all the roadblocks and be TOTALLY MOTIVATED, we need to dig down deep for a minute here. Don’t be afraid if this gets a little messy. You need to believe, 100%, that you DESERVE to have that ideal body. Think of how you would feel looking into the mirror and seeing yourself like that. What would people be saying to you if they hadn’t seen you in years and you suddenly ran into them at the restaurant? Close your eyes. Try to imagine every single little detail about it. Believe that it’s real. Feel it in your very bones! Tell yourself (out loud) that you deserve this. You deserve to feel this way. You WILL feel this way, and there’s NOTHING that will stop you. If you are a parent, then you will do it for your kids, because they deserve to have a mom or dad who is healthy and can play with them. They deserve a parent who will live long enough to see them get married and have kids of their own. They deserve a parent who is confident, and loves themselves, and respects themselves, and teaches their kids to do the same. But most importantly, you will do it for YOU. Because you deserve to feel the best you’ve ever felt. Each day is a blessing, and you deserve to take advantage of each and every minute of it. Do this every. single. day. and you will MASTER MOTIVATING YOURSELF . <3 “Easy” Workouts: I am a firm believer in working out as hard as you can, as short as you can! Studies have actually shown that working out at a high intensity for 15-20 minutes will actually burn more fat and more calories throughout the day than a steady rate of cardio for 45 minutes will. I don’t know about you, but I’d much rather be done in 15 minutes! Almost every single one of my workouts that I do consist of the following: It’s simple. Anybody can create a workout. No gym required.
4-6 exercises30-45 seconds “ON” (doing the exercise)15-30 seconds “OFF” (resting between exercises)1 minutes rest after all the exercises are completedREPEAT 3-5 times
Charlie Evans a Fitness & Health Expert, retired Professional Ballerina, mother & 5 Stressed out: exercise! 1. Clear your mind 2. Determine how long you can work out. 3. Decide what you are going to do 4. Do it! Realistically how long do I have to work out?
- 10-minute workout be intentional and intense!
- 30-minute workout get your heart rate up and tighten those muscles
- 60 + minute workout do a minute of 30-45 minutes of cardio and the rest strength training
Jog in place: 60 seconds 45 Jumping jacks, Jog in place 60 seconds 45 more jumping jacks Standing Wide legs squats 3 sets of 25 Bent Knee push-ups 3 sets of 20-30 crunches 3 times Step back lunges 25 right and left 2 sets Cool down jog in place 60 seconds Slow jumping jacks 45, then StretchThis was so invigorating and over time I found I gained strength and stamina and self-confidence, being able to do this in the small space of a hotel room! I felt I had truly mastered motivation in doing this. A recipe I love to share is this! It contains some of my favorite foods! Pumpkin Oatmeal Energy Bites: Serves 20: 1/2 C Pumpkin Puree, 1 1/2 C Dry Oatmeal, 1/4 C Honey, 1/2 tsp Pumpkin Pie Spice, 1/2 cup mini Dark Chocolate chips, 1 tsp vanilla extract, 1/4 C Chia Seeds, 1/2 C Peanut Butter (or other natural nut butter) – Instructions on making Pumpkin Oatmeal Energy Bites Author Charlie Evans Graduated from BYU BA Health and Human Performance, danced as a professional ballerina for 5 years completed my ballet career after dancing for 23 years. (I started when I was 5 ) I am a mother of 3 amazing wild adventurous children Mason, Lilly, Jones, and a bonus Mom of two boys Shawn and Ryan. I am wildly passionate about Nutrition and Fitness. I LOVE having conversations about others nutrition regimen and how I can help them see what is prohibiting them from achieving their optimal health.
Svet – the Vocabulary Titan, Culinary Aesthete, Motivational Writer & Entrepreneur How do you master motivation to exercise especially on the more stressful day? What are some suggestions for easy workouts in hotels or at home? Do you have a favorite healthy recipe you would like to share? Staying Motivated on a Stressful Day Motivation is a slippery term. Once left without a fuel, it easily goes away. To stay motivated to exercise, especially when the day is as hectic as possible, is quite daunting a task. Nonetheless, there is one easy solution to this challenge – the simple thought that moving your blood from the head to the limbs is going to release you from the amassing stress.
The more you practice, the more motivated you stay, and the more you crave working out – as simple as that.Suggestions for Easy Workouts in Hotels or at Home The majority of travelers face a recurring challenge – how to continue their workout regimes while exploring places of immense beauty. Here are three things everyone can do while staying in a hotel or at home:
- Push-ups. I am a ferocious supporter of working out my chest area and push-ups are the perfect exercise that does not require any extra tools.
- Squatting trains your hips, thighs, and buttocks, as well as the quadriceps femoris and the hamstrings. Additionally, it strengthens the bones and the ligaments.
- Although not exactly a physical exercise, meditating for only five minutes a day works well not only for our mental strength but also has a great influence on our physical abilities. The best thing about it – no muscle strains!
- Soaked nuts – oats, walnuts, almonds, hazelnuts, chia seeds, etc.
- One or two bananas.
- Seasonal fruits – berries, peaches, apples, oranges, etc.
- Condiments – cocoa powder, carob powder, cinnamon, ginger powder, etc.
- A sweetener – honey, agave syrup, carob syrup, date syrup, etc.
Cameron McMillan – is a Plexus Rep, Pilates instructor, Canyoneering guide: How master motivation especially on stressful days? I really just sit down and try to remember my ‘Why’, why am I doing this? I have to change myself in order to help change other people’s lives. I don’t worry about the good or the bad, I keep going so that I can be my own boss and help change other’s lives. You have to have your ‘Why’, because when or if things go wrong – you can remember ‘I’m doing this because of………..’. When your ‘Why’ is bigger than your ‘Cry’ then you will be motivated to keep moving forward. So remember why you are staying healthy, what are you doing it for? Make health a journey, not a destination… think about life longevity, standing up at 80 years old to go hiking instead of being glued to the chair. Maintaining your health and continuing to exercise will help you continue to ‘play’ throughout life instead of the continuous struggle. So my motivation is me telling myself, ‘Do you want to hike the Appalachian Trail at 80 years old or do you want to be frail and unable to move?’ My favorite Recipe is Portobello Mushroom Pizza: I buy a Portabella Mushroom, pull out the stem, then smear the pesto from Costco and put 2 Tablespoons on it, a couple of slices of fresh Mozzarella Cheese on it, or shredded, then you make a little doughnut out of tin foil and put the mushroom on top of it (because the mushroom will let water out of it while cooking). Bake this at 425 degrees for 15 minutes & then just stick a fork in it to see when it’s done (should pierce it smoothly). Its actually oddly delicious and you can do different versions of this with pepperoni or what not. Another one I love to eat frequently is what is called a ‘potato sack’ on Amazon. You can use that to microwave sweet potatoes and put a little Carrie Gold Butter with some Parmesan Cheese in it and it really helps me with my salt cravings.
Author: Cameron McMillan Former Owner at Austin Pilates, now turned Plexus Business Representative dedicated to helping people get healthy from the inside out so that they may live life to the fullest. Cameron has a passion for all things outside including Rock Climbing, Canyoneering, and Rappelling. Originating from Texas and now a native to Utah, her life motto is this:
“Life will break you. Nobody can protect you from that, and living alone won’t either, for solitude will also break you with its yearning. You have to love. You have to feel. It is the reason you are here on earth. You are here to risk your heart. You are here to be swallowed up. And when it happens that you are broken, or betrayed, or left, or hurt, or death brushes near, let yourself sit by an apple tree and listen to the apples falling all around you in heaps, wasting their sweetness. Tell yourself you tasted as many as you could.” — Louise Erdrich
Lauren (aka LuLuu) an inspirational adventurous soul & free spirit of Solo Travel: What are some tips you have for exercising/healthy eating while traveling? No matter where I travel, I always find a way to include exercise. That doesn’t mean I’m doing workout videos in my hotel room, but often means I’m hiking, biking, or walking a lot. I almost always find a hike wherever I’m traveling, even if it’s small because it’s still getting my legs moving and my heart pumping. If I’m in a city where I can’t find a hike to do, I’ll opt to walk – and I mean everywhere! Forego the taxi and use those healthy little legs of yours! Same goes for biking when I’m in the mood. In fact, some of my best memories from Vietnam were exploring each new city by bike! In terms of food, I love to try local cuisine whenever possible, especially street food. However, street food typically isn’t all that healthy, so in order to stay on track with healthy eating goals, I’ll work in salads, vegetables/fruits whenever I can. Whether that means finding restaurants serving healthy options or going to the local market and picking up ingredients to make my own salad, I make it happen! In addition, I try to drink tons of water and keep snacking and alcohol consumption to a minimum (especially when traveling solo!) How do you master motivation to exercise/stay healthy on the stressful days? You know, it seems that exercising when you’re stressed is a way to actually bring that stress level down! Even if I’m tired or feeling unmotivated, I’ll pop on a quick 15-minute workout video (I’m obsessed with the Rebecca Louise Fitness Youtube channel) and instantly feel better, both mind and body. I think the fact that I know how much better I feel mentally, physically, and emotionally when I’m exercising and eating healthy is what really keeps me motivated. I’m typically more productive and just all around happier! Don’t get me wrong, there are days where I let the stress get to me and I skip exercising/don’t eat very healthy, but then I end up suffering in the long run. It’s honestly just not worth it! What is your Favorite snack recipe? I don’t really have a snack recipe, but it’s honestly rare to find me wandering around without fruit in my backpack. It’s my go-to snack. I always have either apples, pears, grapes, or some other fruit that’s easy to throw in my bag, as well as some granola bars and water. I actually have a fear of traveling or leaving to go wander off for the day without those three items! One, they are super easy things to just throw in my bag and go, and two, they are enjoyable, healthy snacks that keep me from being tempted by less healthy things like candy, chocolate, or chips! Author: Lauren Pelkey (also known as Luluu) is the creator of Wanderluluu.com, a travel blog all about empowerment through solo travel. She is a Massachusetts native that has lived in Rome, Melbourne and Bogotá. Her goal is to inspire women into one solo trip in their lifetime for the personal growth and self-awareness it often yields. For more from Lauren visit her Instagram and Facebook Platforms.
WOW! That was a lot of rich and invaluable information from the Masters & will certainly be saving this information, as I found it incredibly beneficial, I hope you did as well. For me, on days that I find I’m overwhelmed or anxious I go to the gym and just sit in the Sauna for 10 minutes, I make sure I’m taking my Probiotics and my Vitamins & somehow it helps me through the tough spots that I seem to have no energy to do anything but exist. One last thing I have learned recently is that the thing we call ‘binging’ is actually a symptom of unresolved pain, so if this is something you struggle with more than 1-2 times per month than maybe an internal examination of what it is you are trying to avoid would be useful. If it seems too overwhelming, make sure you get professional support to help you do it. I’m so grateful to these amazing individuals & Masters of Motivation who have personally both enriched and inspired all of our lives for the better. So let us all support each other by motivating, loving and connecting with one another for a happier & healthier life. Cheers my friends!
What motivates you to continue on the stressful days? What is your favorite healthy ‘go to’ recipe? Let me know in the comments below 😉
Happy Travels, Happy Tales, and see you on the flip side!
For More tips on how to stay healthy while traveling check out:
- The Top 16 Ways of Combatting Jetlag
- 7 Important Safety Tips while Hiking the Jungles of Jamaica
- Coming soon….Digital Aids for Getting Fit for Your Trip