If You Can't Moderate - Unplug & Get Outside!

Educational info for ALL ZYF personal training clients, athletes, and anyone who stuggles with Scoliosis

DYNAMIC WARM UPS & PLYO DRILLS

STUDIES ON HOW STRESS AFFECTS THE BRAIN & DECISION MAKING SKILLS

GREAT TECHNIC FOR ATHLETES THAT MAY HAVE PUSHED TOO HARD OR HAVE NOT TENDED TO THEIR FLEXIBILITY ENOUGH, WHICH RESULTED IN A QUAD STRAIN:

Source:‪ LumosInc's Channel‬‏ - YouTube

ELEMENTS OF SELF MOTIVATION

Preparation
Once you've decided to exercise, make it as easy as possible to follow through. That means having what you need and getting it all ready for your workouts -- pack your gym bag, prepare meals or snacks, and plan out what you'll do that day. I've skipped plenty of morning workouts because finding my running shoes turned out the be the equivalent of finding the lost city of Atlantis. I now park them right next to the bed, unlaced, so all I have to do is step into them and I'm ready to go. Find ways you can be ready for your workout well before it happens.

Discipline
Part of doing what we do each day has to do with routine and habits. If you can make exercise a habit, you're that much closer to making it easier to do. It helps to have a regular day and time you workout so that, once that time comes, you know it's time to get busy. You can also create a ritual around your workout to help you get ready. For example, if you're a morning exerciser, take a few minutes to stretch before you get started. Or, if it's cold, throw your clothes in the dryer before putting them on. Find ways to make your workout just another part of your life, like brushing your teeth.

Flexibility
Part of being able to stick to your routine is allowing some leeway. You may plan on jogging 5 miles, but there will come a day when you're too tired or you don't have the time. Most of us end up skipping our workouts rather than coming up with something else to do. Have a goal in mind, but be willing to change it if you find you're tired that day or you have to work late. Always have a backup plan -- if you find you have to work late, see if you can fit in a quick walk at lunch, or use your breaks for some stair walking. Everything counts!

Commitment
Being healthy isn't a decision you make once -- it's one you make every day. Recommitting to your goals is necessary to keep yourself on track. See if you can spend a few minutes each morning thinking or writing about what you want to accomplish that day and how you'll do it. Remind yourself of your goals and take some time to appreciate how far you've come in reaching them. Write down your goals and stick them on your desk or wall so you can see them. Do whatever you can to remind yourself of your commitment to exercise.

Having Fun

All those words I've just used (preparation, discipline, commitment) sound like the opposite of fun, don't they? If you're like me, you sometimes get tired of being so mature all the time -- of all the obligations and responsibilities you have. Exercise often sounds like just another duty. We forget that moving our bodies can actually be fun. Making time for unstructured, free-flowing movement can help you lighten up a little. I highly recommend taking a stroll, jumping in a big pile of leaves or challenging your loved on to a wrestling match.

Reward Yourself

For me, motivation happens almost instantly whenever I reward myself. It might be something small, like a leisurely trip to the bookstore, or something big, like a massage. Check out Spa Wish to purchase your own massage gift certificate -- but don't allow yourself to use it until you finish all of your workouts!

In thinking about it, I've found that what motivates me changes from day to day -- what got me moving today may not do a darned thing tomorrow. If that's true for you, that means digging deep to find that thing -- that thought, feeling, goal, reward -- that gets you moving. Make motivation easier by eliminating your excuses before they happen. But, most of all, realize that this motivation thing gets easier with practice. When you exercise consistently, you gradually fill your motivational stores as you understand what makes you tick and what gets you moving. The more you practice, the better you'll get. You'll realize your actions are what generates that feeling you've been searching for -- motivation.

Source: http://exercise.about.com/od/plateausmotivation/a/motivation_2.htm

RUNNING FOR BODY BUILDERS

Aerobics work is important for bodybuilders, whether you are serious or simply like to pump iron in the gym because it feels good. Building muscle does no good is it's covered by fat and it often is, and aerobic work is important for burning calories, and fat. Unfortunately most bodybuilders don't really enjoy aerobics, but here are some options.

One option is simply doing aerobic work you enjoy. For example I like biking and my friend Phil loves playing pickup basketball games in the park. The problem with this approach, is not only is it seasonal in some places, but it takes time. It takes me at least an hour to get a good bike ride in, usually a couple of hours. Similarly basketball and other "unofficial" aerobic activities take time. Running on the other hand gives you a big aerobic effect in a small amount of time.

Running however is not low impact. You need to limit your running time and running days, especially if hitting it hard in the gym. I usually run two to three times a week for twenty to sixty minutes maximum, with the occasional longer run every few weeks. My average run is probably 30 minutes. I also don't run year round, taking months off at a time in favor of other aerobic activities.

You'll need to find what works best for you too in terms of your leg workouts. I don't mind running immediately after my leg workout occasionally, but never the next day. Many people however don't find that running works well for two days after a leg workout.

Running is a fast and intense way to add aerobic work. It is time efficient. It's also not low impact so don't overdue it. You might not like aerobic work, I never did, but have come to enjoy the occasional run, especially outside.


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