Momentum

When it comes to exercise, people are motivated for different reasons. For some it may be aesthetics, for others it may be the numerous health benefits exercise provides or perhaps the fact that they are preparing for a particular sport or event. Whatever the exact reason may be, often times many of us find ourselves struggling to maintain a consistent level of motivation long-term.

Understanding Motivation
By definition, motivation is the need or desire that forces a person to act, or the driving force that determines behavior. There are two types of motivational strategies- extrinsic and intrinsic. Extrinsic motivation (e.g. rewards, recognition, etc) have been shown to drive short-term compliancy, whereas intrinsic motivation (e.g. sense of accomplishment, self-gratification, etc) drives long-term compliancy, and is essential to the accomplishment of the overall goal.

Long-term Motivation
While extrinsic motivational strategies, such as treating yourself to a weekly massage, may provide motivation initially, within the first six months of starting an exercise program it is important to progress towards intrinsic motivational strategies by reinforcing positive thoughts and feelings associated with regular exercise.

Strategies for Success
Not sure how to go about staying motivated? Here are some strategies for transitioning towards intrinsic motivation:

Remind yourself why you are here- Maintain a strong perception of the importance of long-term change.

Stay hooked on that feeling- Reflect on the positive feelings and successes you’ve previously experienced from regularly exercising.

Consider the pros and cons- Compare the numerous benefits associated maintaining a regular exercise program to the costs of leading a non-active lifestyle. Acknowledging the pros and cons will help you to keep the decisional balance in favor of change in the long run.

Set yourself up for success- Ensure that outcome expectations are reasonable by establishing short-term (weekly), medium-term (monthly) and long-term (6 months +) realistic goals which are continually evaluated and adjusted to ensure continued progress and success.

Keep in mind that change takes time- It is important to remember that change does not occur overnight. Recognize that in order to obtain desired results both time and continued effort are required.

Be your own “cheerleader”- The fact of the matter is you do have the ability to make changes and you can adhere to those changes long-term. Maintaining a positive attitude and providing yourself with internal feedback (such as praising yourself for a job well done) will aid you in your quest for long-term success.

Check out these videos I found from Tony Robbins on the subject of momentum:

Keeping Weight Off

The most practical way to learn what works in losing weight and, more importantly, keeping it off, is to ask the people who have overcome the odds and successfully lost and kept off large amounts of weight. The National Weight Control Registry (NWCR), a database that tracks over 5000 people who have lost at least 30 pounds and maintained the loss for at least one year, has uncovered an abundance of tried and true tips to help people lose weight long-term. In addition, results from several observational research studies further highlight what works and what doesn’t when it comes to successful weight loss.

Control portions. Research suggests portion control is the greatest predictor of successful weight loss. Twenty years ago a standard cup of coffee with whole milk and sugar was 8oz and 45 calories. Today a 16oz grande Mocha Frappuccino at Starbucks adds up to 380 calories. To burn the extra calories, you would have to walk for an hour. Back then, a typical muffin was 1.5 ounces and 200 calories. Today it is 5 ounces and 500 calories – the difference equates to 90 minutes of vacuuming. Here are a few tips to help you control your portion sizes: read nutrition labels; measure out servings; eat only one helping; use smaller serving dishes; and resist the urge to “clean your plate.”

Be mindful. Eat when you’re hungry, and stop when you’re full. It seems simple, but too often we eat for a lot of other reasons (for example, when we’re bored, stressed, sad, tired, etc). Before you eat, ask yourself- am I hungry? Emotional eating can wreak havoc on a well-planned weight management program.

Exercise. Over 94% of participants in the National Weight Control Registry increased physical activity in order to lose weight. In fact, many reported walking for at least one hour per day. And for those who kept the weight off, exercise was crucial.

Check the scale. While it’s not advisable to become obsessive about weight to the nearest 0.01 pounds, people who maintain their weight loss keep tabs on the scale, weighing themselves at least once per week. Doing so enables individuals to identify small weight increases in time to take appropriate corrective action.

Monitor intake. One of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake. While tedious, keeping a food log is a highly effective and proven strategy.

Turn off the TV. Time spent watching TV is time spent: (1.) being completely sedentary and thus expending minimal amounts of calories; and (2.) eating. Most people mindlessly consume snacks while mesmerized in front of the television, not noticing the rapidly multiplying calorie intake. Successful NWCR “losers” watch less than 10 hours of television per week.

Don’t put it off until tomorrow – and avoid “cheating”. It’s easy to put off starting a serious lifestyle change until a later date. Likewise, it’s also easy to “cheat” and eat an extra piece of cake here, a pizza buffet there, however people who do not consistently give themselves a day or two off to cheat are 150% more likely to maintain their weight loss.

Move slow. Aim to lose no more than 1-2 pounds per week. A realistic weight loss goal for someone who is overweight or obese is to aim to lose 7-10% of starting weight over a six month to one year period and then to keep the weight off for at least six months before trying to lose more. It may feel like it is taking forever to get to your goal weight, but when you lose it slowly, you’re more likely to keep it off long-term.

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz

Life Savers

I have to share this article I found by my friend, guest author mj360. I couldn't agree more about the effective combination of Metamucil, fish oil supplements and baby aspirin.

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Start your morning with a glass of water and a couple teaspoons of sugar-free Metamucil. I don’t care how old you are, Metamucil is not just for your grandparents – and honestly, it does not taste bad. Stir up your mix and drink it all down, the sooner the better, because it will start to gel up pretty quick. Take an Omega-3 fish oil supplement and a baby aspirin (88mg) with your drink. Why?

#1 Metamucil is like Liquid Drano for your digestive system. It’s made of psyllium husks, a non-digestible, non-soluble fiber, which bulks up in the stomach and traps fat molecules. In addition to trapping fat in the stomach and digestive tract, Metamucil also helps you to lose weight, purge the body of colon build-up, and clears out the fat in the bloodstream. Plus it gives you regular bowel movements and it lowers your cholesterol! If you’ve ever had issues of feeling bloated, have IBS, experience irregular BM frequencies, or have high cholesterol this will change your life almost immediately.

Here’s an interesting fact about your digestive system. It’s the hardest working muscle in the human body. The reason we feel tired some days more than others has more to do with what we are eating than how much sleep we’re getting. For example, when a person has a big dinner, or late meal, they’ll wake up the next morning much hungrier than if they had a light meal, or ate earlier in the evening. You would think if you eat later, you should be full longer. Right? Well, you spent so much energy digesting your large and/or late meal you’re literally exhausted by the time you wake up, leaving you hungry and tired.

#2 Research on the benefits of omega-3 fish oil supplements is incredible. Simply taking this with your morning mix will help you maintain excellent cholesterol levels, lowers blood pressure, helps prevent Alzheimer’s and so much more. Check out this intense-workout article for great information.

#3 Baby aspirin (low-dose). Research has now proven that taking one baby aspirin a day decreases morbidity. Meaning it will help you to live longer, period. It builds a protective layer around your heart, strengthening arteries and aiding in heart attack and stroke prevention. This is a no-brainer, but there are conditions when it may not be right for you. Consult your physician and read this WebMD article for more reasons NOT to try aspirin therapy.

I have been living with this morning mix for the past few years, and it’s changed my body. That’s why I recommend it, it’s simple, and it works. What have you got to lose? My cholesterol went from LDL 201 to about 171, blood pressure went from hypertension levels of 155/95 to 125/75 and I’m the most ‘regular’ and comfortable in that area than I ever have been. While true, it was not this morning mix alone that contributed to my increased health, but it is definitely a big contributor and a perfect way to start my day.

For more info and a free session contact me-

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz

Visualization

The night before your workout try this:

Close your eyes and think of your workout. Visualize each exercise, set and repetition. Decide on the weight you are going to use. Visualize how good the workout is going to be. By visualizing the workout you will be preparing yourself for a great workout. You will know in your mind that the workout will turn out the way you intended it. And you won't wander around the gym deciding what to do next. You are re-creating the workout as it will be. Great athletes and bodybuilders use this technique daily to reach their goals.

Visualization is a learned skill. The more you practice it the better you will get at it.

Visualization will develop your confidence in executing exercises to their fullest potential.
These are the best conditions for visualizing:

• Be in a quiet environment (just as you are going to bed is good.)

• Make sure that you are relaxed (Don't let your mind wander.)

• Visualize in detail. (Think of each exercise, set, repetition and weight.)

For more info and a free session contact me-

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz