Art Of Running 8 Ways to Motivate Yourself to Workout and Eat Healthier

Have you’ve ever lacked motivation to workout or eat healthier?

In general, we move towards pleasure and away from pain. It’s that simple. I would argue that human beings do more to avoid pain. Think about the fact that most people are quick to respond with knee jerk reactions, that is, they first need some type of “pain” (ie. a heart attack, diabetes, being obese) to move them into action.
Masters of motivation skillfully associate pain and pleasure. Whether it’s the words they use, the thoughts they think, the images they visualize, or the actions they take … they stack up pain deliberately to move away from behaviors or habits that they don’t want anymore, and they “build up” pleasure to help move them towards new behaviors that they do want, or to reinforce good habits.

So with that being said, let’s have a look at 8 ways to help get you more motivated to workout and eat healthier.

1. What are your reasons WHY? (and the more reasons the better)
You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to fit into that old pair jeans, feel sexier for your spouse or feel more confident? Once you identify your initial reason, peel the onion to keep asking “why?” to go deeper and finally come up with real reason that will motivates you!

2. What are your core values?

Figure out what matters to you most and work from there. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth.

3. Mindset is Everything

Instead of thinking ‘I have to workout’ or ‘I have to make healthy eating choices’ and you phrase it in a way that you can view these things as a positive instead of an obligation, you can change your mindset. Viewing these things as ‘I get to workout!’ or ‘I get to eat healthy foods!’ may make them more desirable.

4. Remember the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime you’re in a rough patch you can easily remember that feeling and stick to your goals more easily.

5. Use past successes to help you meet present goals

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past (ie. reference points) where you were successful, then realize that you can do it again. If you were once able to do 50 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. What’s your mantra?

Find a metaphor or mantra that fuels you. Maybe you’re the “Little Engine that Could.” One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.
I’d love you to share YOUR mantra in the comment section…

7. Don’t always go it alone…

Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why hiring a trainer can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Action = Celebration

Here’s a secret that once you know it and apply it, it can change your life. Action often comes before motivation. So just start with SOMETHING! Then give yourself a self high five. Next day, do SOMETHING again. Just start putting one foot in front of the other. Don’t wait for a bolt of lightening to get you moving, just start to move in the right direction. And then find a way to celebrate that won’t sabotage your healthy efforts. You’ll be surprised how small steps over time will get you to where you want to be.
Need more motivation for your workouts? Need inspiration and proven strategies to make eating healthier easy?
Art Of Running We've got the answer to you problem.

Info: www.artofrunning.co.za
or email: tshepokhoza@artofrunning.co.za

Yours in fitness
Tshepo Khoza
Athletic Performance Specialist(AOR)

"To Exercise or Not To Exercise"

Every once in awhile I still encounter individuals who feel they don't need to exercise in
order to lose weight. Here's what I say to those who embrace the "no exercise"
philosophy?

Good Luck
Not only is exercise not an optional if you're committed to transforming your body and
losing body fat permanently, but you must also exercise almost every day if you have a
difficult time losing weight or if you have a lot of fat to burn and/or weight to lose.
Period. Don't worry - this doesn't mean you have to go to the gym everyday, but you must
"move with vigour" everyday.

Here's why.
Exercise burns calories, burns fat and speeds metabolism. Additionally, exercise will
improve your quality of life and self-esteem. Exercise prevents heart disease, diabetes,
high cholesterol and other life threatening conditions. Exercise also serves as an efficient
and effective stress reliever. The best part is that you can achieve all of these positive
benefits without having to spend a single dime (Okay, maybe you have to invest in a
good pair of sneakers). Despite these truths, too many of us, when endeavouring to lose
weight and improve our bodies, neglect exercise in favour of a fad diet or even worse,
starvation.
The National Weight Control Registry is a database of 4,000 individuals who have lost at
least 30 pounds and kept if off for at least a year. One of the common characteristics
shared among these individuals is that 89% of registry participants used both diet and
exercise to lose weight, only 10% used diet alone and 1% used exercise alone. Not only
did these individuals regularly exercise, but also they did 60 to 90 minutes of moderate
intensity exercise every day.

Can you lose weight by changing your diet alone?

Yes, you can but strict dieting with no physical activity will cause you to lose fat and
muscle. You may be thinking, "That's okay. I don't mind sacrificing a bit of muscle to
lose some fat." My response to that is "You should." Why?
Muscle is your metabolic engine and by losing it, you significantly slow down your
metabolism.
In addition, earlier I mentioned that one pound of fat equals 3,500 calories. Therefore, to
lose the recommended one to two pounds per week, you'll need to expend an additional

500 to 1,000 calories per day. (500 x 7 = 3,500 or 1 lb, 1,000 x 7 = 7,000 or 2 lbs) You
can do this by eating 500 to 1,000 calories less per day, but that's very difficult to do and
chances are you'll be starving every day. On the other hand, it's more tolerable and
effective to decrease your food intake by 250 to 500 calories per day as well as burning
an additional 250 to 500 calories via exercise each day.

So what kind of exercise should you do?

You should combine aerobic and anaerobic exercise. Aerobic exercise includes activities
like running, stair climbing, dancing, biking and swimming. Essentially any exercise that
makes you sweat. Anaerobic exercise includes activities such as weight training,
sprinting or any short duration, intensive exercise that makes your muscles "burn."
Aerobic exercise burns calories and fat in the short term and anaerobic weight training
burns fat in the long term by significantly turbo charging the metabolism. The most
effective exercise program and the one that will yield permanent results is one that
combines both aerobic exercise and weight training.

Here it is where all start Art Of Running Boot Camp. More info email Tshepokhoza@artofrunning.co.za
The aim is getting super fit, sexy, healthy,tone, and in shape in the shortest amount of time possible.

Yours in fitness and healthy lifestyle
Tshepo Khoza
Athletics Performance Specialist
Tshepokhoza@artofrunning.co.za
www.artofrunning.co.za

Achieving Balance

Life consists not in holding good cards, but in playing those you hold well.
-- Josh Billings
Whether you are a high school player, college player, club player, senior or Master player, when the season arrives anxiety and the accompanying stress build. Other stresses of life such as finding the right college, job, relationship or family life compound the problem. It is important that you learn to prioritize and balance your life so that you can maintain some degree of sanity.
You all have probably heard the cliché that if you want something done give it to someone who is really busy. As strange as that might sound, it is true. This is because really busy people tend to be able to prioritize and are usually extremely well organized. Being balanced isn’t really something you are; it is something you do. Sports is a metaphor for life and maintaining your balance on and off the field, is a never-ending challenge. Need convincing? Take a look at your own daily tightrope. Life’s challenges come in all shapes and sizes. The demands of work, the push and pull of family, and relationships are ongoing. Often, the scales get tipped, leaving you feeling stressed, unfulfilled, and exhausted.
Think in terms of a see-saw, as long as the individuals on the see-saw are virtually the same the see-saw can balance. It also takes very little effort to make it go up and down. If however there is a significant discrepancy in weight it’s hard work to bring yourself back down to where both feet are planted firmly on the ground. As the weighting of different aspects of life changes, the fulcrum must be moved to maintain equilibrium. If the fulcrum needs to be moved too far, one must question the established priorities.
Balance is connection. It would be nice to feel that connection more often to deflect the stress from life’s overloads. It means taking control of your life and building your “to do” list into a healthy, well-rounded action plan. You can have it all; not necessarily at once, but in a balanced flow that tips the scales in your favour and keeps the fulcrum generally cantered.
But first you need to make some self-prioritizing choices.. All you need to do is make a commitment to take care of your physical and emotional self. By finding your fitness balance, you can develop the energy and confidence to better handle life’s challenges. The payoff will be well worth the effort.
Balanced lifestyle?
What does a balanced lifestyle mean to you? Write down on a piece of paper 10 columns. Break them down into the areas outlined below. These are the pillars of a balanced life. (Ben Dean Mentor Coach™ )
These ten pillars represent every aspect of your life. Ask yourself “How fulfilled am I with this domain?”
In the margin outside each pillar, assign yourself a score where “0” is “no fulfilment or satisfaction at all (aka “lousy") and 10 is “completely fulfilled.” But, keep in mind that 10 does not mean it cannot be improved or that it will not require continuing attention to maintain this level of satisfaction. It means that, for the moment, you are feeling complete fulfilment in this arena. You can also split a section in half. For example, you could assign “Home/Office (Environment)” a “7” at the office and a “2” at home. As you assign the number, also draw a line to indicate graphically, how much fulfilment you have with each pillar.).
The titles for the ten pillars are:
1. Professional (0-10)_________________
2. Financial (0-10)_________________
3. Physical (0-10)_________________
4. Spiritual (0-10)_________________
5. Social Support (0-10)_________________
6. Intimacy (0-10)_________________
7. Inner Life (0-10)_________________
8. Learning/Growth (0-10)_________________
9. Home/Office (Environment) (0-10)_________________
10. Play/Fun (0-10)_________________
Now, take a look at your weekly balancing act. Do you see the priorities in your life? Do any categories need adjusting? Remember, balance is a work in progress.
The Fitness Balance – A Body/Mind Connection
Excessive training does not equate with fitness. Rest figures into the picture as well. The real secret to health is balance.
You played the game, but your heart wasn’t in it. You climbed the rock wall, but your fears pulled you down. You got a headache because you were stressed. Or was it the other way around?
The body and mind work in conjunction or sometimes at odds with each other. Whether you’re going for a shot on goal, penalty shot, a chip shot, making the lay-up, or arguing with your coach or boss, there’s more than your arms, legs and mouth that are accountable. The 6 inches between your ears needs the same training, conditioning and healing as the body. The body and mind must work as a unit for you to feel balanced and connected. Neither can be ignored.
By taking care of both, you will have the tools to handle your daily overload. Just as top athletes listen to their bodies, they listen to their souls as well. They know both must be in sync to perform their best. By taking care of the body, emotional and mental health will follow, allowing the best performance to bee achieved.
A Beneficial Balance
Being fit sets off a chain reaction. Your self-esteem is reinforced, affecting your total lifestyle. You eat better, sleep better, love better. Fitness will give you the stamina to handle life with assurance, performing at your best when the pressure’s on.
What can you expect when you embark on a regular activity program? Your lungs will take in more oxygen. Your heart will work more efficiently. Your muscles will grow stronger and become more elastic. You’ll begin to burn fat and increase muscle and bone mass. Your creativity will be enhanced. You’ll make the best of life.
Benefits of Regular Activity
Weight Control – The safest way to maintain ideal body weight and prevent obesity is to remain physically active.
A Stronger Heart – Evidence shows that moderate exercise can cut the risk of heart disease in women by 40%. (Study done by Dr. JoAnn Manson, co-director of women’s health, Brigham and Women’s Hospital and Harvard Medical School, 1995).
Good Cholesterol – Moderate activity can raise High Density Lipoproteins (HDLs), the good” type of cholesterol, while lowering Low Density Lipoproteins (LDLs), the harmful cholesterol.
Builds Strong Bones – Moderate activity can help protect your bones from the slow decay of osteoporosis, which causes bones to become weak and brittle. By working with weights twice a week, postmenopausal women can resist osteoporosis. health maintenance is the most important benefit of regular participation in sports and fitness activities, according to 41% of women surveyed.
Good Aging – Evidence suggests that an active lifestyle and a healthy diet can prevent the most common disorders of aging. Only about 30% of the characteristics of aging are genetically determined. The other 70% are linked to lifestyle.
Increased Muscle Mass – To lose the weight use the weight. Activities that build strength also build lean muscle mass. The more lean muscle mass you develop, the less body fat you carry around.
Fights Cancer – A study at the University of California School of Medicine found that regular exercise during childbearing years significantly reduced breast cancer among study participants. (Reported in the Journal of the National Cancer Institute, Sept. 21, 1994.)
Emotional Health – Physical exertion produces a steady stream of endorphins, natural chemicals in the brain that that make you feel good. Exercise releases pent-up tension, increasing relaxation and decreasing sleepless

Do you have a balance in your lifestyle?
Yours in fitness and healthy lifestyle
Tshepo Khoza
Athletics Performance Specialist
Tshepokhoza@artofrunning.co.za
www.artofrunning.co.za