Category Archives: Motivational
While you may read this title and clearly realize this is not how the world normally works, many people often live life by doing as little as they can get away with – and there is no better example than with fitness.
People typically decide to start with the bare minimum. They may start exercising 2 days a week, to see if they can get results on a minimal investment. Of course, two days a week is enough to improve physical health, but it normally isn’t enough to see major results. Most people want twice the results with half the effort. Then they are let down and they realize they are missing something.
After they realize the bare bones minimum doesn’t work, they may up going to 3 days a week. Then, when that doesn’t work, they add more cardio more workouts.
When someone is working out as much as they can, they finally may get to the point they realize they may need to change how they are spending the rest of their time out of the gym. This is when they may decide to add protein shakes or supplements. They may even be ready to give up some of their bad eating habits.
I’m not suggesting fitness is no fun, and that you are to be miserable or starving to get big results – but, what I am suggesting is not trying to see how much you you can get away with. Instead, see how much you can do right. Sadly, we have the tendency to have the same mentality with our marriages, friendships and jobs too.
Let’s decide to see how much we can do RIGHT this year, instead of how much we can still do wrong and get away with it. Because, I tell you the truth, we rarely will be able to get away with much without consequences anyway. So, instead of adding guilt and shame to your pile of mess ups, just minimize your mess ups from the get go! You are worth the effort, worth the investment, worth the results!
A professor specializing in music and exercise once said, “Music is like a legal drug for athletes”.
Everyone at our gym (Max Fitness Club) knows I take our music very seriously. I tease, calling myself “DJ Magic Bonnie” on a mission to pump up the tunes – and everyone’s heart rate. Although everyone has different musical tastes, there is a scientific reason behind the music we play in our gym.
Studies upon studies have proven that certain types of music gives gym goers an advantage. The sound level, the beat, the style – it all can make or break your workout.
If you want to PUMP up your workouts, then I suggest you PUMP up the tunes! Here are 5 tips to use music to give you a boost in the gym.
Music Motivational Tips (and my Top 5 Favorite Musical Movie Scenes)
1. Turn the music on. Turn your music on before you even put your tennis shoes on. If you are sluggish, see how you feel as soon as you turn on some good tunes while getting ready. Watch your mood change. If you can change your mood, you can change your mind. Follow DJ Special Ed on Facebook to stream or download his custom club mixes.
Best Home Stereo Scene:
2. Crank up the drive. Crank up high-energy music while you are driving to the gym. By the time you get there, you will be so energized, nothing will stop you from having a great workout! Works every time!
Best Car Stereo Scene:
3. Buy good headphones. If you don’t like the music your gym plays, or you like to run outside, buying a good pair of headphones (like Koss FitClips) is as important as buying a good pair of shoes. Not only will you have great workouts, but headphones say “I’m serious and don’t want to be interrupted”, which will increase your overall intensity.
Best Headphone Scene:
4. Search for fitness music that shows beats per minute. To give you an idea of pace, ACE (American Counsel on Exercise) suggests the following beats per minute based on sport: Walking: 137–139 bpm, Running: approx. 147–169 bpm and Cycling: approx. 135–170 bpm. The higher the beats per minute, the higher intensity – even when weight training.
Best Club Music Dance Scene:
5. Save your tunes for the gym. If you play your workout music outside of exercise, you may lose a little magic. By saving your music for your workouts, the music will stay fresh and exciting – just like your workouts should be. Here is The Sneaker Reports Top 20 Fitness Tracks.
Best Music Mix Scene:
Fit Gear for the New Year
REVIEW: Koss FitClips for Women
I have REALLY small ears. I know, it’s probably a surprise because nothing else on me is small. For a girl who wears a size 9 shoe and is 5’9″ tall, I NEVER can find headphones to fit me. So, when I got the change to give Koss FitClips a try, I have to admit I wasn’t really hopeful. I knew there was a possibility my stupid ears would reject them. BUT, low and behold, they locked right into my ears and did not budge for my entire workout. I didn’t adjust them once – which is UNHEARD of for me!! These bad boys are made for women, and literally fit my ears like a GLOVE.
Koss’ female designers teamed-up with Gold Medalist Dara Torres to create the world’s first headphones designed specifically for women, by women.
- Do not fall out
- Sweat resistant
- Three different sizes of ear cushions included for the perfect fit
- 33% smaller (than any earbud Koss has ever created)
- Sweat resistant
- Three different sizes of ear cushions included for the perfect fit
Today is the last day of 2013. Many of you have big plans for tonight. You plan to eat well (and I don’t mean healthy, I mean healthy portions) and you might even have a bottle of champaign ready to be popped at midnight. In many ways, it’s like the last day of being single, or like a bachelor or bachelorette party – the last hurrah before tying the knot. Today is your last day to not worry about calories and to “play” before you put on the big fitness ball and chain.
While dieting and working out may not seem all that fun, it has serious rewards. The problem is, most people don’t treat the fitness lifestyle like a commitment. They treat it more like a date, only to be tossed aside when it no longer is fun or convenient.
2014: THE TIME TO MAKE A COMMITMENT
Listen, if you want to have a healthy body, you need to make fitness a commitment. It should be something you do on a regular basis whether you feel like it or not. Whether you can afford the type of workout you want or not. Whether you are going through good times or going through bad times. And, whether you are getting out of it what you feel you deserve. Fitness, like marriage, is a decision. You may not always love it, you may not always feel like sticking with it, and it may even let you down at times. However, if you do stick it out, fitness always pays off.
This year, decide to commit to fitness in a different way. This means you have to change your mindset. Your New Year’s Resolutions should be less about hopes and wishes and more about decisions and actions. It should be less about a desired dress size or weight, and more about your commitment to do what is best and healthy for your life. Fitness is a lifestyle, and the smaller dress size is the reward.
Make a list of how you plan to commit to your new healthy lifestyle in 2014 – for better, for worse, for richer, for poorer, and in sickness and health (yes, there are still plenty of things you can do even if you are sick or have an injury) . Remember, you can’t divorce yourself, so you might as well commit to treating your body right – because you are stuck with it until “death do us part”!
MY COMMITMENT TO YOU
Over the next month, I will share daily motivation every single day, providing you with a motivational mantra to help you keep you focused and committed all month long. Be sure to subscribe to my blog and follow me on facebook, twitter, instagram and pinterest to get the most motivation, fitness tips and encouragement possible.
GOOD BY 2013!! HAPPY NEW YEAR EVERYONE!!!
Many people don’t ever reach their greatest potential because they don’t even try. Why don’t they try? Or why do they not try harder? It’s not because they don’t want to be thin and fit, or successful and wealthy, or have a happy marriage, etc – I believe it’s often because they really don’t believe they can change.
One thing you must understand as you prepare to set New Year’s Resolutions is that you will NEVER be able to change your current circumstance unless you change your mind first. You must actually BELIEVE you can change your current circumstance before you can work on changing your circumstance. All those motivational quotes about “believing in yourself” may seem a little cliche, but they have a lot of weight to them. If you don’t believe you can make the changes you desire, you will not attempt to pursue them. And if you do, it will likely be a half effort or a short-lived attempt.
People that struggle believing they can get the body they want, have thoughts that fill their head like “I’ll never look like her”, “I’m not disciplined enough”, “I don’t know what to do”, and “I can’t lose weight”, which stop them before they even begin. It doesn’t take long to start believing these lies, when really you don’t know what your body is capable of if you never put it to the test.
Steve tweeted this statement on twitter recently: “I’ll try” is already an excuse to quit! Think about it. When someone asks you if you can make it to an event and you say “I’ll try”, that is means “I probably won’t make it”, “I can’t commit to it right now”, “don’t count on it” or simply ”maybe”. Steve challenged his twitter friends to “Quit trying! Start DOING!!!” That really is what it comes down to. We have quit our halfway attempts and COMMIT to doing what it takes to make things happen.
If you have been “trying” or you’ve been having a hard time believing you can make the changes you need to make, here are a few things to think about.
3 Things to Consider
1.) Look at other people who are headed toward their goal. All the weight loss stories you’ve seen and heard – they happen to real people just like you. I know countless people who said they never dreamed they’d be who they are now. I know people who literally cried through their workouts and cried their first few weeks of attempting to jog. I think part of their tears came from the pain and struggle. However, I think the other source of their tears was the fact they knew this is what they had to do to change their life. That could be you.
2.) Listen to the people who know better than you. Steve would often say, “You may not believe in you, but I believe in you.” Why? It really isn’t because he believes in you, he believes in the science behind what fitness can work in you. His smarts outweighs your doubts. If you can’t believe you could ever make a serious change in your life, then you need to believe in the professionals that KNOW it can happen. Trust them, follow them, and begin to move closer to your goals.
3. ) When you look at other people’s success stories, remember it could have been you. When you hear a success story, ask them when they started. That is the date that you too could have started. And TODAY, someone is starting their transformation and will be a success story. You can join them, or you can watch them. People who succeed are not extraordinary – they are normal people just like you who didn’t just start – they finished what they started.
ARE YOU A SUCCESS STORY?
What helped YOU to start believing you could do this?
Share your experience and own personal tips below!
You NEVER know who’s life it might touch!
Why do we fool ourselves into thinking it’s too late to get in shape, it’s too late to go back to school, it’s too late to get out of debt, it’s too late to change professions, it’s too late to save a marriage or repair a friendship? Those are all lies. It’s never too late. If your heart is beating, it’s not too late to make improvements and even pursue your dreams.
This year, I challenge you to decide who you want to be in 2014. When you picture that, decide what that looks like. What do you have to do? How must you act? What changes will you need to make? What type of people will you need IN your life, and OUT of your life, to help you reach those goals? It is super important to explore these things because you can’t expect a change without changing your actions and lifestyle.
I love the New Year because it’s a visible line in the sand that can mark change. We can kiss 2013 goodbye and decide this year is a fresh new year – a chance to start completely over if we want. A time to correct mistakes, right wrongs and live the life you were created for.
Let this new year be the making of a new you!
I agree with George Washington Carver. I do believe people who fail often, have a habit of making excuses often. It’s human nature to want to blame something or someone for our failures. Quitters love the word “if”, saying things like “I could lose weight IF I could afford a trainer” or “I could get in better shape IF I wasn’t so busy.” These excuses simply make people feel better about why they didn’t reach their goal.
The fact of the matter is, there is someone busier with less money getting results. So, as good as those excuses sound, it doesn’t mean that reaching your goal is impossible – it’s just going to be a little more challenging.
Instead, make a habit of determination. Make it a habit to do what you need to do whether you want to do it or not. Make a habit of finding solutions, not problems. Before long, you will be out of the habit of using excuses and in the habit of overcoming them.
If you don’t believe this, or understand it, think about how the opposite applies. It’s very difficult to act like a failure and succeed.
Think about it. Try acting like you aren’t dieting and try to lose weight. Try acting like you are weak and get stronger. Try acting lazy at work and see if you get a promotion. How you act determines how successful you can become.
If you want to get stronger, do things that require strength. If you want to get healthy, act like it. If you want to get a promotion, show your employer you deserve it.
You will never get maximum results doing the bare minimum. If you are taking shortcuts, the only one you are ultimately shorting is yourself.
Too many people let their past failures define them. They dieted before and failed, so they believe they are doomed to never lose weight. They joined a gym before and quit going, so they fear they’ll just waste their money again the next time. They have a tendency to be lazy, selfish, and lack self control, so they fear they will always be lazy, selfish and lack self control. This type of thinking uses past failures to sabotage tomorrow’s successes.
My grandmother once quoted Barbara Johnson, an encouraging author known for helping women have hope and joy in discouraging times, saying, “Worry is wasting today’s time to clutter up tomorrow’s opportunities with yesterday’s troubles.” Focusing on past failures causes us to worry about continuing to be a failure, and Barbara reminds us worrying wastes time and interferes with tomorrow’s opportunities.
Free From Failure
What we think about is a choice. We have the choice to think about all the mistakes we’ve made, and what mistakes we could make in the future OR we can think about changing our actions, breaking the cycle, becoming the person we want to be, learning from our mistakes and succeeding. Sure, it’s easy to look at the facts. Believe me, I know about failure. I remember paying for a gym membership for 2 years and never going. Did that stop me from joining a gym again? No. The next time I went a little more than the first. I continued to join gyms until I found the one that kept me going, and I learned to make working out a part of my life, and not an option.
Of course, this is just one type of failure. There are much worse failures than just wasting a gym membership or quitting a diet. However, the application applies to all failures. Just the same way you can list off all the good reasons you’re sure you could fail again (where statistics could help prove your point), I can shoot off some statistics of my own that prove you could succeed.
Aim for Success
I have countless encounters with people who have never had weight loss success who joined our gym, or did a boot camp, and got the results they wanted after many failed attempts. I could remind you of all the failed relationships who decided to never give up and who made it – stronger and better than they ever hoped. We can look at all the countless men and women in history that led lives of failure, but are remembered for their great successes because they didn’t let their failures define them or stop them from continuing to try to become a success.
No matter what your struggle is today, decide now to accept your failures as HISTORY. You can be a failure yesterday and be a success today. Be a success for several days in a row, and before you know it you ARE a success.
No matter how bad you were on Thanksgiving, no matter how much you’ve let your workouts slip, no matter how many poor mistakes you’ve made with your finances or relationships, decide to stop making the mistakes that haunt you, decide to think about the possibilities if you succeed, and and decide to make this week a successful week!
What if he quit trying?
“This was a man who failed in business at the age of 21; was defeated in a legislative race at age 22; failed again in business at age 24; overcame the death of his sweetheart at age 26; had a nervous breakdown at age 27; lost a congressional race at age 34; lost a senatorial race at age 45; failed in an effort to become vice-president at age 47; lost a senatorial race at age 49; and was elected president of the United States at age 52.”
This man was Abraham Lincoln.
“I have failed over and over, and that is why I succeed” Abraham Lincoln.
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Joyce Meyer says “Where the mind goes, the body follows” and this is so true. If you want to lose weight, you have to first believe you CAN lose weight. If you want to be a professional athlete, you have to become one in your head first. If you don’t believe you can do what you want to do, it will never happen.
Muhammad Ali said, ”I am the greatest, I said that even before I knew I was.” What he is saying is he was told himself he was the greatest even BEFORE he felt great, BEFORE he was great, BEFORE he succeeded. I think we can all learn something from that statement. We have to tell ourselves who we want to be and what we want to become. Sadly, we normally do exactly the opposite. We constantly tell ourself that we are a failure. We say things like, “I’ll never be able to do XYZ”. Guess what? Your body listens to what you tell it and if you keep telling yourself that, you will never be able to do XYZ.
Ask yourself today. What are you telling yourself? Are you talking about being successful, strong, honorable, good, kind, loving, loyal, patient, forgiving, determined, steadfast – or are you constantly reminding yourself of your failures, shortcomings and inability to change? Choose your words carefully.
Food For Thought
I found this super interesting today and wanted to share this with you. Whether you are a Christian or not, I think you will find this text super interesting. ”Don’t copy the behavior and customs of this world, but let God transform you into a NEW person by changing the way you THINK. Then you will learn to know God’s will for you, which is good and pleasing and perfect” Romans 12:2.
I find it super interesting that this scripture didn’t say you need to renew your heart or change the way you feel, but it said transformation begins with a renewing of your mind and changing the way you think. If we want to think correctly, we need to read scripture and understand how God thinks. Then, and only then, can we begin to be transformed and know God’s will for our lives, and act in a way that is pleasing to Him – and this most definitely overflows into our work, our fitness, our marriage, our relationships.
How often do we make decisions based on how we feel. We don’t “feel” like working out. We don’t “feel” strong enough to lift that. We don’t “feel” like loving that person. We don’t “feel” like we can do this or that. Obviously God wants our heart to change, but scripture points to the real heart of our problems and failures – and it all starts in our mind.
I encourage you today to set your mind on what is good and positive, and practice pushing out negative self-defeating thoughts.
Think of the truth behind this statement, “scar tissue is stronger”. Our body is so smart. Our body does develop calluses just anywhere, it builds tough skin where we need it most. We have calluses on our feet and our toes to protect our skin from tearing or blistering, so we can go the distance. A guitarist has calluses on their finger tips, making it possible to play songs for hours and hours. I have calluses on the palms of my hands from lifting weights, which allows me to lift heavier and work harder without hands giving out before my muscles do.
Basically, calluses are nothing more than scar tissue on top of the skin. Anywhere the skin has been invaded or broken, new scar tissue is laid down to mend that area and make it stronger for the next attack. As you hit the gym and work hard to eat healthy every day, it will be the difficult days that make you stronger – not the easy ones. No matter what challenge you face, whether in the gym or in your personal life, celebrate it – and realize it’s an opportunity to strengthen your body, mind in spirit.